April 9, 2020
  • 3:53 pm Fun Meal Prep Idea: Yellow-Colored Lunch Box
  • 3:53 pm Gilbert’s on Main serves New York Style Deli in Bellevue – KING 5 Evening
  • 3:53 pm Keto diet Meatballs with tomato sauce ASMR cooking No talking
  • 3:53 pm John’s Texas Tenderloin Roulade
  • 2:53 pm Why You Should Try “Cook Once Eat Twice” Meal Prep | What We Ate Over a Weekend (Healthy Recipes)
Here’s the Truth about Intermittent Fasting with Leia Sergakis | Ancient Nutrition

– Hello, I’m Leia Sergakis and I’m so excited about
today’s video ’cause we’re talking about
intermittent fasting. I think it’s the biggest game changer that you can do for your body. It’s an ancient philosophy. It was one of the oldest
nutritional interventions. It can absolutely change your body from a physical standpoint
to a cellular standpoint and it’s something that
we all need to be doing and I hope from today’s
video that you can understand why you should be doing
intermittent fasting, different fasting schedules
that will be best for you, debunking myth, how to break
a fast, how to start a fast. Basically after you watch this, you should be like all right,
I got this, I can do it. I’ve been a nutritionist for a long time. I’ve worked all over the country but now I live in Los Angeles where I work with people from
all different walks of life from moms and dads to
actresses to athletes to make sure they reach their
health and nutritional goals. I do wanna prep this by saying that you should always reach
out to your healthcare provider before you initiate any new
nutritional or exercise program. So with that being said,
let’s get on into it. Now, I wanna nerd out for a second and kinda talk about the
history of intermittent fasting ’cause I think it’s very important. It has been one of the most
ancient healing solutions from all different cultures
all over the world. I gotta quote my Greek
homeboy Hippocrates where he was very big with
using food as medicine. He also was a big proponent
of telling people not to eat when they were sick or
in times that they were, their body was tired and run-down because we’ve always
known instinctually that your body can heal itself. Your body is a very powerful machine and it doesn’t always need
food and medicine all the time to heal itself. When you actually restrict it,
it repairs itself on its own. Another person that I wanna
talk about is Mahatma Gandhi. He used fasting periods to actually heal your body,
mind and soul. So I think that’s, I don’t know, I think these are just
kind of important things to think about that a lot
of these big father figures around the world historically
have been doing this and now we’re talking
about intermittent fasting when this has been going
on for a long time. It’s been able to show
cures of heart disease, cancer, diabetes. I mean, basically even
to have mental clarity. Intermittent fasting
helps in all these things and I just kinda wanted to
go over the history of it before I dive into how you
should do it. Why are we talking about it now? I think the biggest reason is because you can lose a ton of
body fat by doing intermittent
fasting and on top of that, it helps with your muscle
preservation, your volume, your density, helps with mental clarity, cellular rejuvenation, there’s
a thing called autophagy which basically your new
cells go and eat up old cells so it keeps your body
rejuvenating and healing itself but I also wanna get into a lot of myths because there’s a lot
of negative connotations to intermittent fasting that aren’t true that I feel like I really
need you guys to understand as you’re moving forward. The biggest myth that I wanna debunk that irritates me so much is
that you’re in starvation mode or you’re gonna chew down
your muscle. This is so not true. There are so many studies
out right now that show that actually
the complete opposite with intermittent fasting. All you need to understand
with intermittent fasting is you are allocating specific
eating and fasting times. That is it. It’s not, you’re not starving
or chewing anything down. Actually, the complete
opposite happens when you do intermittent fasting. There’s been again plenty of studies that I found that’s fascinating
that I wanna reference is they took two groups of people, both of them ate
calorically the same things, the same macronutrients,
everything the same. The only difference was that one had a specific eating schedule and the other ones could just
kinda eat throughout the day like we were kind of taught to do like your typical eat six times a day. The group that was doing
intermittent fasting lost more body fat and
increased their muscle density than the group that did not. So I think this is very
important to understand when we move forward and the
reason why I am so passionate with this kind of topic is because of commercialism
that we live in today. We are taught from a young age that you need to be eating all day long and that you’re supposed to be or you’re gonna starve your muscle. No, you need to understand
that this was created to make money and it’s not
true because your body releases these things called catecholamines which allow for your body
to utilize its fat storages and preserve muscle at the same time and also it shows an increase of when you go on to
do intermittent fasting the elevation of your
growth hormones. So these are things that
aren’t discussed. Let’s talk about how you do it. I start everybody that I
work with on a 16 hour fast and eight hour feast. So you don’t eat for 16
hours, you eat for eight. I think that’s a great place to start especially if you’ve never
done it before. You gotta get in the
shallow end of the pool. Don’t just jump in crazy, right? You need about 16 hours to actually start getting
the benefits of the fast especially from a physical standpoint. That’s really when you start
getting into your fat storages and start utilizing that as fuel. Everything under 16 hours really, you’re gonna get some of the
benefits I’m not gonna lie but everything starts really
ramping up after 16 hours. So every hour after 16, it
gets pretty significant. I personally try to do
around a 20 hour fast. Again, a 20 hour fast, a four hour feast. That is a little bit more aggressive. I wouldn’t start there. I would just start at 16 and
kind of work yourself up. One thing I get a lot of
questions with my clients who are like Leia, it’s so
hard, I hate it, I feel hungry, you need to understand that any time that you’re transitioning your body to starting something new there are these things
called alarm reactions. Your body wants to operate
in a homeostasis place so it wants to keep going back
to what it was doing before. So a lot of the cravings and things that you’re
gonna experience in the first two weeks are very normal. It can be a little bit frustrating but understand that you’re
basically retraining your body especially if you’ve been eating
like we’ve all been taught of all day long. So just understand that
there’s a transitional period. Now, this is the important part. How you, what do you
have during your fast, how you break a fast, how you
end a fast. These are all very, very
important proponents of how successful you’re gonna
be, okay? So let’s talk about the
last meal you eat before you go into your fast period. I always recommend my clients to have a meal that’s high
in fiber and high in fat. They are very satiating and it
helps with those hunger pains when you start going
into your fasting period. It helps transition better. What you do during your
fast is very important because you cannot have anything
that would break your fast and there’s a lot of things that can. So I always recommend you
have to drink a lot of water. It’s like oil in a car. It keeps everything running
and moving and helps your body just burn
through things appropriately. Black coffee is awesome because it helps from a
thermogenic standpoint. Helps your body burn
more fat and green tea. Green tea’s awesome to be
sipping on during the day. It kind of helps change up the flavor ’cause I can’t, I’m not gonna lie to you, drinking water all day is hard. No sweeteners. Artificial sweeteners
have a lot of controversy, a lot of arguments around them. For me personally, I
say just take ’em out. There are possible spikes of insulin when you have any
form of sweeteners. Why even risk it? We’re here fasting anyways,
you can do it. So just pump yourself with more
water, coffee or green tea. Don’t add anything to it if you can. That’s during your fast. Now, how do you break a fast? This is where a lot of people mess up. I also recommend that you
break your fast with a protein and a fat. Try not to have carbohydrates. Why, because it’s gonna
cause an insulin effect and your cells are gonna
wanna absorb whatever it is that you’re consuming. So I think a great way is
something, a small meal. I’m plant-based so I always
kinda break with a protein shake with some MCT oil. Most people I work with
are not plant-based so I’ll have a bone both
is an awesome option with some MCT oil but something small to introduce to your body
that hey, we’re eating again and the big reason why too is you have to understand
about gut health. When you’ve been restricting
your body from eating, your gut is in a very vulnerable place and so from a digestive standpoint you have to be very careful and your tummy is your second brain so it triggers a lot
of things in your body so you wanna kind of introduce it back into food and nutrition
in an appropriate way. Now, there’s a lot that
I just threw at you but basically that first small little meal is just telling your body like
hey, honey, we eating again, okay, and then 60 minutes
later is when I recommend for you to eat your next more
normal meal. Now, the one thing with
intermittent fasting is you can pair it with
whatever nutritional lifestyle, eating method that you live
by whether you’re keto, whether you’re pescatarian,
whether you’re vegan, whatever, you can do intermittent
fasting with all of that and you’ll have results with all of that. All we’re doing is allocating
fasting and feasting times. I think the best pairing and I’m being, this is from my opinion is
going more the ketogenic route. So anything that is high
fat, moderate protein, low carbohydrate, it’s better for insulin, for your insulin levels,
reversal of diabetes, elimination of body fat,
inflammation within your body. Our body is not meant to
process sugars and carbohydrates like we’ve been pumping it. It’s kinda crazy that the
results that I’ve seen within my own clientele of being able to pair
intermittent fasting with more of a ketogenic lifestyle, their results have been exponential especially with the
reversal of Type 2 diabetes. It all comes down to show you
that letting your body rest and not have food for a period of time and then fueling it properly, it’s a very high performing machine. I wanna know a little bit about you guys like have you guys tried
intermittent fasting before, what schedules have you tried,
how has it worked for you? I’m interested, I’m curious
about it so let me know. Also, if you have any questions,
please throw ’em down below and we’d be so happy to answer them. More videos are coming. You could follow me on
my page @LeiaSergakis. I’m happy to answer any questions, excited to see you guys soon and I wish you a happy
and healthy day.

Randall Smitham



  1. Ger Gemini Posted on July 7, 2019 at 5:12 pm

    thank you for this very informative video – im just getting into IF and KETO so im looking forward to the journey! may i say what a BEAUTIFUL woman LEIA is

  2. Cory Edmund Endrulat, INHC Posted on July 7, 2019 at 7:23 pm

    Thank you for the info!