Watch this video to learn Dr. Pal's insights on the science behind fasting, different methods to practice it safely, and tips to ...

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Right Way to Do Fasting for Maximum Benefits | Dr Pal

hello guys this is Dr palip manikam in this video we're going to talk about a natural resource that you can make use of to extend your fasting window a very wonderful tip that worked for me during my weight loss Journey this is called Deep fasted State and we'll also talk about what is your ideal fasting window let's dive deep into it if you have been a long-term follower of our Channel you know that I'm a big fan of circadian rhythm where we don't eat anything after Sunset it gives us a time to reset our circadian rhythm overnight where we sleep well and during the sleep we repair our damaged cells in the body during the day which will give us a good quality cells the next day to do our digestive activity so we call this time restricted feeding a kind of intermittent fasting but it is very critical that you meet your daily requirements of protein and fiber content during this restricted eating window people have always asked me what should be my best eating window when should I start and when should I stop in this video I'm going to give you a detailed explanation about when you should stop eating so that you can make use of the natural resource called Sleep which is an extended fasted state for your body for you if you think about sleep sleep itself will give you the faster State because you are sleeping before understanding why sleep is combined with fasting you should understand what happens during sleep so as you all know there are four stages of sleep N1 N2 N3 and deep REM sleep and there are multiple cycles of sleep throughout and an average person should get 7 hours of quality sleep and we talked about this in detail in our Channel but why is this important is because our brain has a Waste Disposal system called gimatic system in our body it is called lymphatic system where it removes the toxins in the brain it's called lymphatic system with a G and this is a neuronal network of cells which actually removes metabolic toxins within the brain similar to what is happening in other parts of the body bad cells are all gobbled up and the good cells are undergoing repair in the morning we gobble up double cheeseburger and in the night our glymphatic system is working hard to gobble up all the damage that we did but for the glymphatic system to work it needs time and that is where the 7 hours of quality sleep comes in if you don't give that time by giving sleep you better cut down on that double cheeseburger and the second most important reason is sleep is where you enter a deep fasted State what I mean by deep is as soon as you stop eating fasting period does not start right there it starts 5 to 6 hours after this is a very very critical piece of information for you to know so that you can choose your last bite accordingly let's say for an example you eat a slice of bread at like 8:00 p.m. the digestive hormone starts acting right after 8:00 p.m. and can last up to 4 to 5 hours up to 1:00 a.m. so while your digestive system is still active you are trying to sleep as well so there could be a small confusion in between the metabolic parameters which will make your Sleep Quality much less which will in turn damage the glymphatic systems work which will in turn mean that lots of metabolic toxins are being accumulated which means your body has not cleared the toxins very well so that is why we always recommend patients to eat 2 to 3 hours before going to bed because they can enter the sleep in a faster State already so imagine the situation you have dinner around 6:00 p.m. as I told you the digestive system acts for 4 to 5 hours so you'll be all done somewhere around like 10:00 p.m. 11:00 p.m. and when you are going to bed around 10: p.m. you are already in a fasted state which is an absolutely wonderful indication for your brain to work its job by cleaning all the metabolic toxins which means that the repair process is happening so well so you can combine the fasting approach with the Sleep leverage of this 7 hours which will in turn give you the best quality outcome my patient arugami achieves deep fasting state by munching on fast foods he eats fast foods very fast no chance of fasting so when I started my weight loss Journey my last bik was around like 8:30 p.m. and I will go to bed around like 10:30 11 and I will feel like my heartburn my bloating will still be there at that time with a small change in the last bite to 7:30 p.m. I saw a significant amount of difference in my GI symptoms and I recommend this to all my patients which has been scientifically proven with evidence Blaze literature so when you eat early around like 7:30 8:00 p.m. you will initially feel hungry at the middle of the night but that is not hunger and that is just a thirst feeling and we talked about this in detail in my previous videos in my case when I was on call in the hospital I used to do nighttime snacking because I thought that I'm doing so much hard work in the hospital coming in the middle of the night saving patients I deserve this but my body did not deserve that my friend sarar wakes up by inhaling the fresh steam of the filter coffee and goes to bed after finishing all the leftover food left in the refrigerator so to enjoy the advantage of the deep faster State during sleep and also enjoy the maximum outcome of this F casting window I am going to recommend three practical tips for you that you can do on a daily basis so number one what happened to me was I came back home from the hospital around like 7:00 p.m. I used to eat around 8:30 the first thing I did was I had my dinner right after I came home around 7:30 so from 8:30 p.m. to 7:30 p.m. was a very rapid change for me which I was not able to adjust and I was waking up in the middle of the night with hunger and even drinking water did not change that so I understood my body a little bit more so so I decrease to half an hour and not to 1 hour so from 8:30 p.m. I decrease to 8:00 p.m. so we need to gradually adjust the last bite slowly and steadily so that our body gets adapted to it but the only adjustment that we are doing is adjusting the belt to free up the space while we are eating this chicken biryani and number two when you wake up in the morning you can achieve the maximum effectiveness of this deep fasted state by not eating anything in the first 1 hour this is also very critical because any carbohydrate intake or any kind of calorie will will stimulate the digestive activity completely so all the hormones will wake up and ready for action on that particular day as you might have known the Melatonin subsiding down and the digestive hormones being active in the morning the overlap takes at least an hour and that's why we say don't eat anything in the first 1 hour as soon as you wake up so I was a big filter coffee fan I used to add sugar milk and used to make the best filter coffee and I will drink that the first thing as soon as I wake up so it took me a while for me to replace that filter coffee addiction it took a strong mindset in the first two weeks so I went for black coffee I went for herbal tea I went for just lemon water so that there is no calories that goes inside the body simulating the digestive system but I still miss that coffee flavor initially I was not able to tolerate black coffee without cream and sugar again I know when I add cream and sugar I'm disrupting the digestive systems so I am not taking the advantage of the 1 hour of fasting after I wake up and at the same time I was longing for coffee as well and I found this product called Peak Tea crystals where I tried initially the black tea which was okay but on the top of it I really like this nandaka product which actually is a coffee alternator with an 82 MGR of caffeine again it doesn't have any sugar doesn't have any cream doesn't have any calories so your digestive system is okay so this is what actually work for me you can try it out as well the link is in the description this will help us to extend the fasting in the 1 hour so that our digestive system get one more hour of rest before getting activated so that the repair is complete complete so how this works is it comes with a sachche you tear it off put it in a small Beaker that comes along with it there's a rechargeable froter and you froth it and basically it looks like caffeine and coffee and I did not miss the taste check it out and the third important tip that I usually tell my patients and also I have practiced myself is that I do not snack in between so when I do breakfast lunch and dinner I do take all kinds of snacks but the snacks will be a part of breakfast part of lunch and part of dinner so I will try to do fasting in between the two meals as well one of the key thing to adopt is distraction trust me our environment is filled with ultra processed foods wherever you turn they will not let you fast in between breakfast and lunch there will be multiple ample opportunities unless you have a strong mindset or at least a plan to do some kind of distraction when you are seeing food you will definitely be tempted to eat that so to develop that mindset few of the distraction technique is number one having always a water bottle with you adding a flavor with a fruit orange lemon or something like that will make you not fall into the Temptation number two as soon as you see any kind of food I've seen people actually going for a walk trying to get away from the food and then trying to reinforce the fact that okay the next meal is right around the corner I can have my snack I can have my lunch in the next couple of hours by extending the fasting a little bit more my friends SAR engages in nonvegetarian food to keep him distracted from the vegetarian food so in summary you need to eat 3 hours before going to sleep it is extremely important try to adapt that from today if you can do that you are entering the sleep with the fasted State and during the sleep you can take the fasting to the next level by entering into the deep fasted state so that all your repair mechanisms can happen properly and number two when you wake up don't fall into the temptation of having any kind of calories in the first one hour so that the hybrid the change between your melatonin and the digestive hormones is very active so that you can enjoy the maximum outcome of your body through natural resources without any kind of medications so to start with you can adjust the last bite based on your environment but if you can make sure that you sleep 2 to 3 hours after your last bite that will also Ure that you are going into the sleep in a faster state but if you are delaying your sleep you also need to make sure that you are getting that 7 hours of good quality sleep as well so you need to plan properly so these are the tips that actually help me let me know in the comment section where when is your last bite are you sleeping 2 to 3 hours after your last bite it is a very important critical piece of information if you can adopt that into your lifestyle I guarantee you you will definitely thank me later remember one belly at a time it is absolutely important

Dr.

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