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What Happens to Your Body When You Fast - Hour by Hour Breakdown


What Happens to Your Body When You Fast - Hour by Hour Breakdown

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02:03 What happens when you take food out of the equation
02:24 There's a big insulin spike when you a high carb meal
03:20 12 hrs of fasting - Growth hormone kicks in
04:26 13-15 hrs of fasting - Burning energy from fat, ketones start to go up
05:38 17 hrs of fasting - Autophagy, Self-detox
07:00 24 hrs of fasting - Stem cell production
07:35 24 hrs of fasting - Intestinal stem cells are starting to regenerate
08:12 24 hrs of fasting - More BDNF which is Brain fertilizer
09:33 24 hrs of fasting - Inflammation starts to go down
10:41 36-48 hrs of fasting - Good for weight loss resistant, Gaba production
11:56 36-48 hrs of fasting - Neurons are regenerating
12:40 72 hrs of fasting - Stem cell production,
13:01 72 hrs of fasting - Boost your immune system
14:46 Fasting recalibrates dopamine receptor sites

#fastingbenefits #weightloss #autophagy


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How Intermittent Fasting Affects Your Body and Brain | The Human Body

Stars like Beyonce and Hugh Jackman have spoken out about following intermittent fasting plans to get in shape. How does intermittent fasting work? Here's what actually happens to your body and brain when you fast. Following is a transcript of the video.

How long has it been since you last ate? People who fast intermittently often eat within an 8-hour block, leaving 16 hours of fasting in between. During that 16-hour stretch, their bodies undergo an important change that sets them apart from non-fasters.

Here's how it works.

When you eat, you store some of that energy in the liver as glycogen. But after 10-12 hours of not eating, your glycogen reserves will be extremely low. As a result, you may feel more irritable than normal, a term scientists call hangry.

The upside is — with little glycogen left — fat cells in your body release fats into your bloodstream. The fat cells head straight to your liver, where they're converted to energy for your body and brain. So, you are literally burning fat to survive.

Blood samples show that people who had fasted for 12-24 hours experienced a 60% increase in energy from fat, with the biggest change occurring after 18 hours. This is the benefit to intermittent fasting because it puts you in a state called ketosis. And it's why researchers think intermittent fasting could be the key to a longer, healthier life.

The process of burning fat releases chemicals called ketones. In the brain, ketones trigger the release of an important molecule called BDNF. BDNF helps build and strengthen neurons and neural connections in areas of the brain responsible for learning and memory. Which could explain why a boost in ketone production has been shown to improve memory in people with early signs of dementia in as soon as 6 weeks. Increasing ketones in the body is also a common treatment for patients with severe epilepsy.

You don't necessarily have to fast to boost your ketone levels. Introducing more fatty foods into your diet and cutting back on carbs can have a similar effect. A group of people who tried this method for 3 months not only lost weight and body fat, but also saw a decrease in blood pressure and a hormone (IGF-1) that is related to aging and disease.

But scientists have discovered that fasting increases ketone levels more. Ketogenic diets can increase ketones 4-fold whereas fasting has been shown to increase ketones by up to 20-fold. As a result, fasting — compared to a ketogenic diet — may have a stronger, more beneficial effect on overall health.

Yet many Americans who eat three meals a day with snacks in between never reach ketosis, and therefore aren't producing enough ketones to promote good health.

Fasting and ketosis have been a key to our survival from the beginning. They helped our ancient ancestors survive through bouts of starvation.

And today, they're becoming recognized as a way to help keep future generations mentally and physically disease-free.


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How Intermittent Fasting Affects Your Body and Brain | The Human Body

Intermittent Fasting on the Ketogenic Diet (Keto Science breakdown of IF)

Sources and recommended reading:

Eat, Stop, Eat Brad Pilon -

We are back!!! Sorry for the long break between videos but thanks for hanging in there and more can be expected shortly! Intermittent fasting can be a great tool to go along with your ketogenic diet and here is how it works.

More videos going into further detail about fasting are soon to come, so keep a look out if interested in further information.

Intermittent fasting is a dietary approach that has increased in popularity in recent years, both for those practicing and those researching. The idea of intermittent fasting and its synergy with the ketogenic diet has sparked quite a bit of conversation here in the comments of the Consider This Channel, which is why I would like to provide a breakdown of how intermittent fasting works well with the Ketogenic diet.

First let’s determine exactly what is meant by the term “intermittent fasting”. This does not really denote a specific duration of feeding restriction, although the majority of the studies done have implemented similar strategies for time restricted feeding.

Simply put, the window of nutritional intake is restricted to between the hours of 1:00pm and 8:00pm. Providing an 8 hour window of potential intake and a 16 hour window of fasting each day.

Now how might this correlate with the ketogenic diet? Well, there are a few ways:

For one, elevating our blood concentration of ketone bodies is a solid biomarker on how stable our state of nutritional ketosis is. This is a representation of our metabolism adapting to burning fat for energy rather than carbohydrates, and as we see blood ketones rise, specifically beta-hydroxy butyrate, we can make a correlation to the amount of fat we are burning. Generally, when testing blood ketone levels we notice a relatively high amount in the morning when we wake, before any dietary intake. This is due to the fact that, even on a strict ketogenic diet, we can’t help but consume a small number of carbs in each meal and therefor have a slight postprandial or post meal insulin response, which hinders ketone production. But, when we go the standard 8 or so hours through the night without food intake we are passively burning calories with no insulin spikes, leading to higher amounts of ketone production and more being fat burned.

Really every night we are preforming a small intermittent fast, which is ended by the aptly named meal breakfast or “break-fast”. When we chose to prolong this fast into the day we have the opportunity to use this same heightened ketone producing, fat burning, mechanism to create energy to fuel our activity rather than just autonomic functions during sleep. This in turn increases our metabolism even further. This is why if blood ketones were measured at 1:00pm after fasting through the morning they would be exponentially higher than if we were to measure at the same time after eating breakfast and lunch. Higher blood ketone levels have also shown to improve brain function, mental clarity and protect the body from oxidative stress on a cellular level.

Another benefit time restricted eating unlocks is a heightened opportunity to dip into our body fat stores rather than constantly burning the fat fuel we are consuming through dietary intake. We can mobilize visceral fat (fat surrounding internal organs) and subcutaneous fat (fat under the skin that is more noticeable) to lose weight, prevent disease and improve overall health and wellness.

For more detailed information about “intermittent fasting” check out other videos on this channel where I break down the science of how our bodies react to fasting.

Keto Science Research sources for this video include:


Mind-Brain Interaction and the Breakdown of the Materialist Paradigm - Dr. Jeffrey Schwartz

The United Nations, New York - September 11, 2008
Beyond the Mind-Body Problem: New Paradigms in the Science of Consciousness

An excerpt of Jeffrey Schwartz, MD from the panel discussion Mind-Body Connections: How Does Consciousness Shape the Brain?, speaking about his work with focused attention as a method of treating obsessive compulsive disorder, and the resistance from the scientific establishment.

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Ep. 25-Dr. Nathan Bryan Nitric Oxide: The Magic Molecule

Let's plunge into nitric oxide and why it's so important with Dr. Nathan Bryan, the preeminent expert on this life-enhancing magic molecule and the author of The Nitric Oxide Solution.

Listen to this episode of Plant-Strong and you'll learn:

What is nitric oxide? (No, it’s not the laughing gas you get at the dentist.)
What happens to our body’s ability to create nitric oxide as we age?
What foods can we eat to pump up the production of this magic molecule?
What is its role in our heart health? And why do so many common over-the-counter products like mouthwash, antacids and antibiotics crush our body’s ability to produce nitric oxide?
Today, we want to give you what your body needs, so listen in closely and say “YES” to N.O. - nitric oxide!

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5 Signs You Are Fasting TOO MUCH

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Stalled Weight Loss

For somewhat of an extreme example, a study from the European Journal of Sports Science journal found that young men ate about 650 fewer calories per day when they limited their food intake to a 4-hour period

Not everyone is going to restrict themselves to a 4-hour eating window, but the point is that with a shorter eating window, the harder it is to eat at maintenance, let alone a surplus

Study #1 - The Journal of Clinical Endocrinology & Metabolism

A short-term study found that college women at the University of Virginia who fasted for two days experienced a 75% drop in leptin

Study #2 - Obesity

Another study in obese participants, which involved eight weeks of ADF, found that leptin concentrations were reduced by 21% by the end of the experiment

Slow Metabolism

Lowered T3 is seen with calorie restriction and protein restriction as well - weight loss lowers thyroid activity

Feeling Sore

If you fast too much then you’re likely not meeting your fuel requirements to properly recover from training

Protein & Recovery/Muscle Growth/Repair

Resistance exercise improves muscle protein balance, but, in the absence of food intake, the balance remains negative (i.e., catabolic)

So if you’re lifting but consuming a lack of protein, your energy needs and tissue regeneration needs will not be met and you’ll speed up the degeneration process

Feeling Cold

Ding H. et al. Nature Communications 2016 is a very cool study that shows how fasting changes the nature of fat tissue in such a way as to decrease heat production, potentially leading to the feeling of being cold.

One of the main properties of visceral fat is that it can’t “brown” i.e. it doesn’t effectively express the uncoupling proteins (UCPs) that dissipate the mitochondrial transmembrane gradient to produce heat. In brief, the researchers found that fasting decreased the ability to subcutaneous fat to “brown” and produce heat, likely as an adaptive mechanism to conserve energy during a period of caloric deprivation.

Furthermore, fasting appears to preferentially burn visceral fat, the least healthy type of fat, which is great news!

Additionally, burning calories generates heat, so if your metabolism slows down and your thyroid becomes sluggish, then that would mean that slowed-down cells burn less energy, so the body produces less heat overall

Dehydration Symptoms

Even for those who are experienced fasters, a lack of proper hydration (i.e. if you fast every day and only drink water with no electrolytes, and with not enough electrolyte replenishment during your fasting window) will result in side effects - and if you’re doing this all the time you will become severely mineral depleted

When we have lower insulin levels, our kidneys excrete more sodium, which can lead to a lower sodium/potassium ratio

Digestive Issues

This isn’t really a direct effect of fasting too much, but fasting does cause gut mucosal atrophy, or a breakdown of the mucus membrane (the absorptive and secretory layer of the GI tract) - so your GI Tract will be more sensitive upon breaking your fast

So when people consistently fast for more than 16 hours and then immediately consume massive meals they’re bombarding their gut with too much food at once - likely the reason why a lot of people report having diarrhea and general digestive discomfort after fasting

What Really Happens When We Fast?

Check out these incredible health benefits of fasting, and learn why these effects of fasting occur.

Dawn Phenomenon:

Growth Hormone and Fasting:

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0:05 Fasting explained 
0:38 Effects of fasting after 12 hours 
1:21 Effects of fasting after 18 hours
2:37 Effects of fasting after 24 hours
6:23 Effects of fasting after 48 hours
6:54 Effects of fasting after 72 hours
7:24 How to get these incredible effects of fasting

In this video, we’re going to talk about what happens on the inside of your body when you’re fasting. 

There are a lot of beneficial effects of fasting on the body. Over a long period of time, the human body has developed and adapted to starvation. However, our bodies have not adapted to frequent eating. 

What happens when we fast?

Effects of fasting after 12 hours—There is a spike in growth hormone.

Growth hormone is involved with:
• Anti-aging 
• Fat burning 
• Healing joints
• Protein synthesis 

Effects of fasting after 18 hours—You develop autophagy.

Autophagy is involved with:
• Recycling old and damaged proteins as well as microbes
• Decreased amyloid plaquing 

Effects of fasting after 24 hours—You really start to deplete your glycogen reserve and run on ketones. 

Benefits of fasting after 24 hours:
• Decreased hunger
• Decreased cravings 
• Increased antioxidant reserve
• Increased oxygen 
• Better fuel efficiency 
• Decreased inflammation 
• Gut healing 
• Improved cardiovascular function 
• Improved cognitive function 

Effects of fasting after 48 hours:
• Stimulate stem cells
• Decreased risk of cancer/tumors 
• Make more mitochondria 

Effects of fasting after 72 hours—Do periodically 
• More stimulation of stem cells 
• Better immune function

How to get these incredible effects of fasting:

• Do intermittent fasting on a regular basis
• A good average pattern of intermittent fasting is doing 18 hours of fasting with a 6 hour eating window
• Do periodic prolonged fasting to achieve additional fasting benefits 
• Take minerals during fasting (water along with nutrients ) 
• Exercise in the mornings 
• You may have increased LDL (This may not be something to worry about)

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media. 
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988.  His use of “doctor” or “Dr.” in relation to himself solely refers to that degree.  Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only.  It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation.  It does not create a doctor-patient relationship between Dr. Berg and you.  You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation.  Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
Thanks for watching! I hope this video helps you better understand what really happens during fasting.

Here's what happens to your body when you fast - hourly breakdown

I have really struggled to complete a 36-48 hour water fast so when I watched a video on what happens to my body when I fast by Dr Mindy Pelz it really made a huge difference to me. I made this video to remind myself why it is worth sticking with it when I want to quit.

Brief summary of what happens to your body when you fast - hour by hour

Growth hormones are produced at 12 hours of water fasting
13-15 hours your body will burn fat and use it as energy
17 hours+ of water fasting and autophagy kicks in and the body clears out old cells and uses them for energy
24 hours of fasting - organs start to repair themselves, we go into accelerated healing state. Intestinal stem cells repair. Brain neurons are repaired. Blood pressure and inflammation starts to come down.

Since making this video I now go 26/28 hours to give myself more time.

36-48 hours of fasting - Body is using old body fat/sugar for energy. Go to bed if you are feeling tired.

72 hours of water fasting - stem cell production kicks in, the body is recycling and uses up old/dead cells in the body and cleaning it out.

Watch the whole video here - Dr Mindy Pelz

Miracles are happening inside of me right now while I am fasting (I am currently on hour 25 of a 48 hour fast and doing well thanks to this video). I am giving myself an incredible gift.

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What are the Benefits of Water Fasting - Hour-by-Hour breakdown Summary

Water Fasting Benefits - Hour-by-Hour breakdown Summary
These benefits are the reason why I added fasting to my healing protocols.
Our body go through different healing mechanism depending on the length of fasting. In this video, I provided a quick hour-by-hour summary of the chemical changes inside our body staring from 12 hours always way to 72 hours fasting period. So we know what benefit we are receiving for certain types of fasting. Knowing the benefit will make the fasting more sustainable and meaningful.

Boost Your Immune System with a 72hr SALT FAST!

Salt Fasting for 72 hours. Not all people are ready for the 72 hour fast. Learn about your cytokines and how to predict if your system is ready for a fast that last 72 hours.
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2) Doc, what can I have while fasting?
    Salt + water are best.  
    Pocket Salt: (Promo code: DrBoz)
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       Sounds weird but it's strangely satisfying.
    Black coffee - I prefer cold brew coffee. 
    Fasting tea. My favorite = Pique Tea Instant Crystals: Bergamot Black Tea:
    Pique Teas have great flavor and the highest antioxidants possible. They freeze dry 
    their tea into crystals. Pique Tea acts like instant tea ... with GREAT TASTE.  Not 
    bitter. Not moldy.  
    Ketones-In-A-Can is also a nice option during a fast. If you have to have something, 
    use ketones to strengthen your metabolism during your fast.  
    Bone broth
3) Doc, how do you know if you're eating the right fat? 
     Measure it. Your Red Blood Cells keep track of the fat you eat. The skin of your red 
     blood cells show the answer. Order the test and do it at home. Mail it in for your 
     results. No doctor's order needed. Omega 3 Index

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 *This content is strictly the opinion of Annette Bosworth, MD.  Our content informs and educates viewers. Medical advice is not given on this channel. Your personal physician gives the medical advice and treatment specific to your situation. Dr Boz channel only educates. Consult your doctor or qualified health professional regarding specific health questions. Neither Dr. Bosworth nor the publisher of this content takes responsibility for possible health consequences of any person(s) receiving this educational content. Ask your health advisors before beginning any nutritional supplement or lifestyle program.

How Fasting Shrinks Your Fat Cells - The Scientific Breakdown

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CONTEST EXTENDED! Enter now at - polls to vote will open March 3rd, 2018.

So, in yesterday's video, I told you guys I'm doing a week-long video series of the very, very basic components of intermittent fasting.

This is all part of my 30-Day Transformation Challenge for Science Based Six Pack that's about to begin.

Starting now, if you sign up for my Science Based Six Pack Program, you get to join the 30-Day Transformation Challenge.

Here's what you can win:

1st Place - $1,000 and a trip to California to train with me or a trip to Texas to train with me.
2nd Place - $750
3rd Place - $500

Now, we want to make this fair, so as I mentioned, we're going to be having an open, public voting system.

To enter now, head to

Today, I'm talking about what happens to a fat cell when your body is in a fasted state. Let's get right to it:

What happens to a fat cell when you're eating the standard breakfast, lunch, and dinner schedule:
1:00 - Triglycerides are formed from various things but primarily food and especially carbs.
1:38 - Your insulin spikes every time you eat, allowing triglycerides to enter the fat cell.
1:45 - Eating every 2 hours puts your body in an absorptive phase.

What happens to a fat cell when you're fasting:
2:40 - Lipase releases fatty acids from the fat cell.
3:46 - Ketogenesis is the production of ketone bodies when fat is broken down for energy.
5:10 - Autophagy is the body's natural recycling process of old and dead cells.
5:46 - More energy + fatty acids = sustainable energy to burn more fat.

So, in honor of intermittent fasting and this process we've gone over, I'm challenging you to join my 30-Day Science Based Six Pack Transformation Challenge.

By signing up today, you automatically win! Because each participant who enters gets a choice of a supplement provided from for free.

Again...1st Place - $1,000 and a trip to California to train with me or a trip to Texas to train with me.

2nd Place - $750
3rd Place - $500

The best part of this all is you will be choosing the winners! An online voting poll will be opening up after the close of this challenge for you to pick the top 3 transformations.

To get started now, sign up at

Don't forget to: Like, Share, & Subscribe to, because all week I'm bringing you more intermittent fasting videos and how you can get on the fast track to the 30-Day Transformation Challenge.

I'll See You Tomorrow,

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5 Steps to Train Yourself to Do A 3-Day Water Fast

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5 Tips:
1. Move breakfast back and hour
2. Keep moving breakfast back until you are comfortable going fifteen hours
3. Make intermittent fasting (thirteen to fifteen hours without food) a normal daily routine
4. One day a week, do a dinner-to-dinner fast
5. Once you have mastered the above steps, you are ready to start experimenting with the other fasts.

Bonus Tips:
1. lower carbs down days leading up to a 3 day fast
2. Increase fat to stabilize blood sugar
3. Use tools like Fastonic
4. Measure your blood sugar/ketones
5. Lean on a community


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Made Simple: Glycogen Synthesis, Breakdown, and Storage diseases!

This video will cover the basics of glycogen storage diseases, synthesis pathway, and breakdown pathway. It covers only the high yield topics in glycogen biochemistry!

DIFFERENT DIETS: A Breakdown on Different Popular Diets and Diet Terms

DIFFERENT DIETS: A Breakdown on Different Popular Diets and Diet Terms

Hi Everyone, in this video I break down a handful of popular diets and diet terms that are seen all over the media these days. What are they and what works best for you? I explain the basics of each one and for more information, I’ve left some articles below for you to dive deeper if you want to! I hope this video helps and you’ve learned something new :) What diet are you on or have tried?


My Intermittent Fasting Experience:






Raw Vegan:

Raw Diet:





Intermittent Fasting:

Intuitive Eating:

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Hey everybody! My name is Lauren Nowicki but with Lauren being such a common name, I like to go by Lo (or sometimes just my last name). This channel will feature videos focused on healthy meals and snacks, working out and fitness, wellness tips and tricks, and my travel adventures! I started as I try to navigate adulthood through wellness and wander and while I write on there often, making videos is my passion (I went to school for Broadcast Journalism). I’m going through a lot of life changes (and trying to do so on a budget) so subscribe to come along for the ride! Enjoy!

Some links posted above may be affiliate links. All that means is that if you click on a link to make a purchase, I’ll get a very small amount of money at NO extra cost to you! If you choose to use a link, THANK YOU, your support will help me be able to focus on creating more content that I LOVE just like this!

Want to get any of the Amazon products I’ve linked even faster?! Of course you do! Try Amazon Prime for 30-days for FREE! Your Prime membership will include unlimited free 2-day shipping (my fave), access to Amazon Prime for movies and TV shows, and the ability to borrow Kindle books.
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The Warrior Diet Experience Breakdown - 20 Hour FASTING

In this video: my experience experimenting with a modified version of the warrior diet by Ori Hofmekler. Basically 1 meal a day or 4 hour eating window with 20 hour fast. I performed this experiment for 7 days, and as of the posting of this video Jan, 25, 2017 I am still continuing my experiment.

weight loss (1:00)
cravings and hunger (2:38)
enhanced senses (4:39)
convenience (5:06)
psychology (5:24)
brain fog (6:22)
energy (6:41)
mental clarity (7:31)
breathing (7:58)
cold (8:22)
physical appearance (9:00)
digestion (9:22)
exercise (10:17)


THE WARRIOR DIET (Official Book) ▶


Rheumatoid Arthritis: A simple breakdown by a professional

Arthritis refers to the inflammation of joints, which means a joint or joints may be swollen, stiff and painful. Arthritis is usually persistent, lasting for months or years.

Join us as we get some education from Dr. Peter Lemayian, a Consultant Orthopedic surgeon at The Nairobi hospital

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7 day water fast results (My thoughts/breakdown)

Erwan Heussaff does a 7 day water fast in an interesting video depicting his journey through the process. In this video I breakdown his 7 day fast as well as give my thoughts to what transpired and if it is healthy to do for your self. I go into some detail regarding fasting for such a long time.

Erwan Heussaff's video:


► S U B S C R I B E →


* I'm not a nutritionist nor am I a doctor all information given has been gathered by personal experience and information that I researched and compiled over the years. Always consult a physician before starting a new diet, eating regiment, or workout plan.

Enjoy the video!

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A Martial Arts Must?!: 4 Reasons to Try Cryotherapy (In-Depth Breakdown)

To Keep things simple we’re going to break it down into 4 Main Benefits

1. Mental Health (Reducing Concussions)
2. Recovering Faster
3. Cutting Weight
4. More Energy
Possible 5th?: Better Training

Jumping right into it


1. Mental Health

During Each Cryotherapy Session an enormous amount of the Hormone Norepinephrine is released

This Hormone actually helps reconnect lost memories, as well as help in the development of new memories, and can play a part in mitigating & recovering from Concussions and head injuries.

2. Recover Faster

If Pain & Inflammation are starting to go out of hand, it's time to hit the Cryochamber-nothing else will help reduce the swelling at the same rate, and leave you so refreshed, loose, and possibly pain free.

3. Cutting Weight

Your Body uses 500-800 Calories Warming back up from a Cryotherapy Session.

3,500 Calories is equal to a pound, to lose 8 pounds a month you'll need to lose at least 1,000 calories a day-and Cryotherapy can get you up to 800 calories the way there. (Roughly equivalent to an hour of running)

4. More Energy

2 different factors come into play when discussing an increase in energy,

1. The release of Norepinephrine
2. Increased Levels of Mitocondria

Norepinephrine has the added Benefit of being a Feel Good hormone, promoting vigilance, alertness, and feelings of motivation & happiness.

Mitocondria is produced during each Cryotherapy session in an attempt to produce more cells capable of keeping you warm, within 10-20 sessions the amount of mitochondria you have can increase by 38% or more-this is huge considering mitochondria dense Brown Fat acts as a fight or flight use-case reserve, and can add additional fast burning energy use to your fights.

Possible 5th: Better Training

Things like Faster recovery, more energy, and concussion mitigation can help keep you in the gym longer, and smarter too, ensuring you're able to get the most out of everyday.

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10 Cryotherapy Facts You Don’t Know About

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4 Hacks for Maximizing Muscle Growth While Intermittent Fasting | Jim Stoppani

In this video, Doctor Jim Stoppani is going to teach you 4 hacks for maximizing muscle growth while intermittent fasting.
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| Jim Stoppani's 4 Hacks for Maximizing Muscle Growth While Intermittent Fasting |
00:00 - Intro
00:40 - Consume Enough Protein at Each Meal
01:07 - Space Out Meals 2-2.5 Hours
01:42 - Use Supplements
02:35 - Train Around Meals

Intermittent fasting refers to periods of fasting followed by periods of feeding. The typical daily intermittent fasting diet—and the one that I follow—is called a 16:8, where you're basically fasting for 16 hours of the day, and eating for only eight hours.

We already have periods of fasting in our normal lives as a result of our daily sleeping patterns. The reason it's called breakfast is because you fast while you sleep and break your fast with the first meal you eat when you wake up.

Most people fast for about 12 hours and eat for about 12 hours. By simply extending that fasting window by a few more hours, so that you're fasting for 16 hours and eating only for eight, you'll derive many of the benefits of intermittent fasting that are lacking with normal eating schedules.

Benefit 1: Greater Fat Loss
Research I was a part of at Yale University School of Medicine showed that—contrary to popular belief—your metabolic rate increases when you follow intermittent fasting. This ups the number of calories your body burns in a day. The way intermittent fasting does this is by supporting gene activity. Fasting turns on genes, which in turn produce proteins that make the body less efficient. While this may sound like a bad thing, it is actually very beneficial for fat loss.[1]

Benefit 2: Improved Health
Research shows that intermittent fasting supports immune function, which means you'll be less likely to get sick and need to skip days in the gym. Other studies also show that intermittent fasting promotes normal insulin sensitivity and cardiovascular health![2]

Benefit 3: Helps Fight Jet Lag
Believe it or not, intermittent fasting can help fight jet lag. Research shows if you fast for at least 16 hours, it helps to erase what's called our food clock.

Our bodies work on a 24-hour clock based on light cues. This clock helps to signal when it's time to eat or sleep, which is why we naturally become drowsy when it gets dark and more alert when it is light. When you change time zones, your body clock must adjust to the change in cues, which is why you can feel tired and off when you travel to a new time zone.

But light isn't the only signal your body uses to set these patterns. There are a variety of other cues throughout the day to help program your body clock, and one of them is eating.

Benefit 4: Convenience
When I wake up in the morning, I don't have to make breakfast, I don't have to prep food for my lunch—I really don't have to even think about food until 4 p.m.!


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Level 3 Anatomy and Physiology: How to breakdown complex topics

Level 3 Anatomy and Physiology - How to break down complex topics

Today’s Web Class: How to break down complex Level 3 Anatomy and Physiology topics into bite-sized memorable chunks.

I’m sure you’d agree, learning level 3 anatomy and physiology can be tough and has a fair few tricky and complex topics?


In today’s web class I’m going to show you have you break down these complete anatomy and physiology topics into smaller chunks, meaning you can retain and recall the information at any point, especially on exam day. Said differently, in the next 20-mins I’ll show you how to learn and accelerate all your future revision sessions.

Here's the timestamps for the video above
0:00 Intro
1:23 Why you should break it down?
2:55 The Formula to learning
4:33 Keeping it Simple
5:10 Key Mnemonics for Level 3 anatomy and physiology
10:44 Putting it into practice (5 steps to making a mnemonic)
12:36 Use our Mnemonics - The revision mastery series for Level 3 anatomy and physiology

Key mnemonics for Level 3 Anatomy and Physiology Exam preparation:
We refer to a few specific mnemonics in this web class, these include:

Using alliteration:
Alliteration is a really easy method for remembering key facts, definitions and processes. For your Level 3 Anatomy and Physiology revision, you need to know about phases of a movement. There is both an eccentric and a concentric phase of every movement. Alliteration can help you remember that the Concentric (lifting phase) is when the load is going towards the Clouds and the Eccentric (lowering phase) is when the load is going towards the Earth.

Concentric =Clouds and Eccentric =Earth

Using acronyms:
Acronyms are a really flexible and creative way to remember processes. By remembering just one word (for example ACE) you can recall an entire process.

An example of an acronym is ACE. This can be used to remind you of the difference between afferent and efferent neurones as part of understanding the Nervous System.

Afferent neurones send signals from the sensory receptor to the Central Nervous System, and the Efferent neurone sends signals from the Central Nervous System to the Muscle we wish to move.

ACE = Afferent- Central Nervous System - Efferent

Diagrams are great, especially if you keep them simple, and easy to replicate. Ideally, you want to use diagrams that you can easily draw on your brain dump on exam day. Keep the drawings so simple that a 5-year-old could draw them.

We use this simple diagram of the heart:

Level 3 Anatomy and Physiology Webclass: How to breakdown complex topics

Analogies are a simple way for understanding the function and purpose of certain topics. This is best when you relate the new information to other things that you are familiar with. For example, if you are an engineer by trade, you may be familiar with pumps and engines, so relating the heart to the pump will help you understand this in greater detail.

Rhymes are a great way to make learning more interesting. You can use complex rhymes that explain an entire topic and become more like a full-length song. Or you can use simple little rhymes like the one we use in this web class :

The VeIN is the way IN

Putting it into Practice
You can build your own mnemonics using our 5 step sequence (in the video). However, this can take time, energy and creativity that you may not have right now.

Instead, you can use ours…

We have designed dozens of mnemonics as part of our Level 3 Anatomy and Physiology Revision Mastery series. They are all mapped to major awarding body syllabi so you know that you are learning topics that will come up in your exam. The mnemonics are easy to learn and remember and above all can save you hours of revision time.

You can access all of the Revision Mastery Series plus exclusive bonuses by clicking the link below:

Dedicated to your learning,


Parallel Coaching

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