Dr. Sten Ekberg
5 INTERMITTENT FASTING Tips For Your Ravenous Hunger
Get the Highest Quality Electrolyte https://euvexia.com . Intermittent fasting & Hunger? Use these 5 Intermittent Fasting Tips For You To Curb Your Ravenous Hunger. Intermittent fasting is extremely popular strategy to help you lose weight, burn fat, and improve your over all health, but for a lot of people hunger can get in the way when they start fasting. Dr. Ekberg will show you how hunger actually works and 5 tips to control it.
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🔷 15 Intermittent Fasting Mistakes: https://www.youtube.com/watch?v=RGHOF8JfZ5g&list=PLpTTF6wMDLR4Tnen-pcc7qV4sNywdGZx_
🔷 Amazing New Study Reveals Miracle Benefits Of Fasting: https://www.youtube.com/watch?v=thgVz3837l0&list=PLpTTF6wMDLR4Tnen-pcc7qV4sNywdGZx_
🔷 What To Eat On One Meal A Day (OMAD): https://www.youtube.com/watch?v=1FBSs7lUB7I&list=PLpTTF6wMDLR4Tnen-pcc7qV4sNywdGZx_
🔷 What Is Autophagy? https://www.youtube.com/watch?v=XCvUf9WU4qI&list=PLpTTF6wMDLR4Tnen-pcc7qV4sNywdGZx_
Welcome to Benefits Of Fasting by Dr. Sten Ekberg; a series where I try to tackle the most important health issues of the day in a natural and safe way including the benefits of intermittent fasting, fasting and autophagy. If you have suggestion for the next topic leave your comment below. Remember to make your comments positive and uplifting even if you disagree with something that was said by me or others.
🔷 Benefits Of Fasting Series: https://www.youtube.com/watch?v=N1zjLsnHDPo&list=PLpTTF6wMDLR7jgylgzCHKgvS7prb8eqPT
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🌿 This is a Holistic Health Channel that focuses on all aspects of Natural Holistic Health and Wellness featuring Olympic decathlete and holistic doctor, Dr. Sten Ekberg with Wellness For Life. Learn to master holistic health, stay healthy naturally, live longer and have quality of life by learning how the body really works. Doctor Ekberg covers and explains health in an easy to understand way. There will be health tips like how to lose weight, what to eat, best nutrition, low carb diet, cold hands & feet, holistic health tips, pain relief, lower blood pressure, reverse diabetes naturally, reduce stress, how to exercise, thyroid issues, keto diet explained, brain health tips, stretches & more from a real doctor.
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Hello Health Champions. Intermittent Fasting is taking the world by
storm because there's so many benefits to it the only drawback is that you might get
hungry so today when it talk about five tips to control hunger during intermittent fasting
coming right up hey I'm dr. Ekberg I'm a holistic doctor in a former
Olympic decathlete and if you want to truly Master Health by understanding how the volume
really works make sure you subscribe and hit that notification Bell so you don't miss anything
I want to go over five ways that you can control your appetite when fasting and then at the
end I'm going to throw in a little bonus to tie it all together so make sure that you
stay tuned intermittent fasting is simply time-restricted eating so for example if you
had one meal at noon and then one or two meals until 4 then you would have a 4-Hour feeding
window and a 20 hour fasting window other ways of fasting would be a 16-8 which would
be 16 hour fasting and 8 hours of feeding doesn't really matter how you do it it's just
that you allow a longer fasting period to reduce insulin and some people would also go on fasting for several days if they have really stubborn insulin resistance or type 2 diabetes
or if they just want to make it happen faster so however long you go fasting chances are
you might get hungry so we're going to talk about how to control that some of the benefits
are weight loss insulin production and insulin resistance and type 2 diabetes it can boost
immunity it can boost autophagy. It can boost mental Clarity and benefits go on and on you
can even build a better brain you make more human growth hormone and more brain derived
neurotrophic Factor when your fasting and those both those hormones are essential for
making new brain tissue and new connections and the only thing that could really sabotage
all these benefits is that for some people if they don't eat they get hungry first of
all we want to understand hunger so most people who have never missed a meal mind you they
think that it's simply a linear function of time that the longer you go without eating
the hungry or you get and that is just not how it works hunger is not linear it's not
constant it varies and it varies according to a hormone called ghrelin and the body produces
ghrelin at certain times of the day that usually are habitual so whenever your body has learned
that it's time to eat such as breakfast lunch and dinner is when it has learned to release
some ghrelin to make you hungry at those times but what most people don't realize is that
if you release ghrelin and you don't eat it will still go down and then if you increase
it again and you don't eat it will go. Again so what actually happens for most people
over time is that ghrelin actually reduces and they get less and less hungry when they
don't eat but even knowing that about ghrelin you still want to expect to get hungry it
will happen and when it happens it's usually because you're not fat adapted if you are
fat adapted your body has access to Fat to Fat stores for fuel and it doesn't sense any lack
it just goes on with business if you get mood swings and if you get low energy and you lose
focus you get irritable when you miss a meal that simply means you're not fat adapted that
means your body does not have metabolic flexibility it doesn't know where to get energy if you
don't eat for a few hours that's not a normal situation. But if you stick with it you will become fat adapted
and these things will go away hunger will come and go it's not a constant it doesn't
increase linearly so if you ignore it or if you have something to drink then it will go
away next thing to know about Hunger is that it's just hunger right it doesn't mean that
you're going to die it doesn't mean that you have something to worry about there is a little
bit of anxiety there's a little bit of fear involved because there's a certain Survival tied to hunger that if we didn't know where the next meal would come from then it would make sense for the body to create that urgency for the body to go out and look for food but fasting
is very different from starvation because with starvation you don't know where the next
meal is going to come from that's very fearful but if you have the freezer full of food you
know that there's plenty of food and now that hunger it's just hunger it's just a body sensation
you can choose to ignore it it's kind of like muscle aches if you're working out if you're
sitting in the sofa you don't expect to have muscle aches if you working out with dumbbells
until your muscles start burning now you expect that pain and then that pain is normal that
body sensation is normal but you don't worry about it cuz you know why it's there same
thing with Hunger it's just the body sensation if you know that there is nothing to worry
about your life's not in danger it's just there because you're pursuing a goal then
there's nothing to worry about and you'll be okay and finally hunger it will get easier
as your body becomes more fat adapted as your body learns to use fuel then it gets easier
and easier and easier now that you know that hunger is nothing to worry about though there's
still some things that you can do to make the ride a little smoother and next thing
is to add minerals because when you fast your insulin goes down fasting is the most powerful
way there is to reduce insulin levels and Insulin holds on to sodium so when insulin
goes down you're gonna lose sodium and the body might even increase insulin in order to be
able to hold onto sodium these minerals and glucose and things like that are precious resources
in the short-term and the body will do what it needs to do to maintain a stable level
so by increasing minerals by making sure that you get enough sodium and potassium and magnesium
and calcium then you can actually control hunger you can be less hungry simply by making
sure that your body has enough minerals fluids go together with minerals because fasting
reduces insulin insulin makes you lose some sodium and with that sodium you also lose
water so drinking plenty of fluids has two purposes one is to make sure that you restore
you rehydrate the fluids that you've lost the second is that fluids often make you less
hungry that very often your body just wants something and if you just give it something
then 10 minutes later you're not hungry anymore and the best drink obviously is water next
best would be herb tea next green tea and then black tea and coffee and why are they in that
order because more caffeine in some people and depending on how much you have it's not
typically a huge problem but it can be that more caffeine can trigger stress which can
trigger cortisol which will raise blood sugar and Trigger insulin so it's not something
most people have to worry too much about but you also don't want to go ahead and just drink
10 12 cups of coffee because that probably will backfire fasting tool number four is called
Bulletproof Coffee and that's simply coffee with butter and what it does it provides you
some calories it provides you a little bit of satiety but it does it with negligible
insulin right so your insulin is dropping because you're fasting and then along when
you have your Bulletproof Coffee which is pure fat then you get a tiny little blip and
then it keeps dropping so it's negligible however if you can you're better off not having
the Bulletproof Coffee because fasting straight through is always going to reduce insulin
more but you use the Bulletproof Coffee as a tool if it's the difference between making
it through the fast or not right so use it if you have to but if you don't feel you need
to then just skip it and tip number five is to combine intermittent fasting with a
low-carb diet because carbs act as drugs the brain has opioid receptors that can get stimulated by things like sugar and wheat
primarily but also carbs in general that's why they give a lot of that pleasurable effect
but realize that it's a drug and it makes you eat more carbs are also less satiating
you can have a huge meal and pasta or rice and still be hungry two or three hours later
that's not going to happen if you eat protein and fat and of course this results in carbs
making you hungrier next good reason to have a low-carb diet when your fasting is that
carb increase insulin and that's the whole point of doing the fastest to reduce insulin
and when you increase insulin you prevent fat burning so that negates the goal but worse
than that it makes you hungry because if you can't get to the fact if you can't burn the
fat now you not as flexible don't have the same metabolic flexibility because you just
locked away some of the fuel another very powerful way that insulin makes you hungry
is it blocks leptin so anytime you eat your body makes leptin which is the satiety hormone
the leptin signals to the hypothalamus that you've had enough to eat we've got enough
fuel we got enough nutrients with full we're done let's hold off for a while while carbs
and Insulin will block that message the brain doesn't sense that you've had enough to eat
and you keep eating and of course you get hungrier and one more way that low carb makes
it easier is that the lower carbs to eat the more ketones you make and ketones are another
source of energy for the body especially the brain and when the body and the brain has
enough energy from those ketones then the ketones act to reduce hunger now think of Keto and
fasting as being related even though you're eating some food when you're doing keto you're
still eating in a way that you're allowing the body to do fat burning to get fat adapted
and when your're fasting obviously fat is the primary fuel because that's your long-term
storage and they both allow for you to become fat adapted very quickly and that makes for
a much easier transition so if you were to allow yourself to go low carb or maybe keto
for a week or two or three however long it gets you to get comfortable with fat adaptation
you will find that you almost want to start skipping meals because your body is just found
that metabolic flexibility so the transition would be much much easier to do intermittent
fasting on a low-carb diet than on a high carb diet. It's different for different people some
people can eat pizza and then go fast but for other people it becomes a nightmare and
here's the bonus I talked about meditation why do I keep harping on meditation because
we live in a culture where we like tangible things we understand a pill we understand
food they're their tangible we can touch them but stress and meditation it's sort of abstract
we have a hard time grasping how powerful it can be but I'm here to tell you that sometimes
the intangible can be more powerful than the other stuff as far as controlling hunger and
mood on so forth the thing that meditation does it creates a relaxation response and
when you're relaxed you're less anxious and jittery and less prone to go looking for food and
that's just one thing itself but it does so much more that relaxation response activate
your parasympathetic nervous system and with that you reduce the stress you reduce the
cortisol you reduce the insulin and you reduce hunger and you do all of this at a
physiological at a neurological level it's like it's built into your body is like you
flip a switch that's how powerful it is I'm sure everyone watching can relate to how anytime
that you're stressed you kind of get some Cravings you feel an urge to eat something
well during a fight flight response your body is looking for resources to deal with some
danger it wants to top off your fuel stores so it says give me some sugar give me some
fast fuel just in case and that's where we get these cravings But if you can create more relaxation, more parasympathetic activity then stress
goes down cortisol insulin and hunger it can be very very powerfu. So put these ideas to
the test and let me know how it works if you enjoyed this video make sure you also check
out that one thanks so much for watching I'll see you in the next video
#INTERMITTENT #FASTING #Tips #Ravenous #Hunger
source
My blood sugar drops post 12 hours to an extent that I get shaky hands and legs. What is the solution to this
Re bullet proof coffee, will coffee with cream be the same?
————-
I am a British Indian and our culture is surrounded by Carbs Carbs and more Carbs. I became diabetic by cultural habits also excessively professional stress and inadequate sleep. Doctors kept on adding tablet after tablet every six months and when it didn’t work added insulin which is very wrong thing for Type2 diabetic. Number of units went on increasing and I started getting neuropathy in my feet. It was like walking on fire. This all frightened me and one split moment I decided stop eating rice and bread and all visible carbs. I eat four eggs a day. I can’t eat meat because family is strict Vegitarian. My wife is such a fanatic vegan she doesn’t stand sight smell taste of meat and she doesn’t wear any silk dress. In the curry I put two eggs plus feta cheese , lots of salad chick peas. I take protein powder separately three times a day. I completely reversed my Diabetis in two weeks. Of course it takes longer to cure Insulin Resistance. I don’t any medication My doctor still prescribes me baby aspirin as a preventive measure. I use soluble aspirin tablets for my garden plants as roots develop nicely😁. Friends body doesn’t need carbs. There is plenty of carb all over our bodies. Sugar is pure white and evil.
By far "THE BEST" video on fasting. No fluff, simple words, clear explanations. Just wow.
For the first 8 minutes, you did not day any strategy, just random talk. I understand that you need to increase the video size for monetization, but it was a massive waste of time for me. Other health experts come to the point much quickly.
I tried fasting many times. It worked 2.5 years ago, then I stopped. I tried 16/8, 20/4 and so on. I realized that the older I get, less food was needed and portion control was crucial and important. (I’m in my early 60’s) I rewarded myself too much after I completed my fast😂😂😂so I gained weight. I also kept telling myself, “I’ll fast tomorrow”, but that tomorrow became almost 3 years.
Today is a new beginning for me to try fasting again. Good luck to anyone (everyone) trying to fast.
meditation is actually tapping in the non-tangible part of being human.
human is a mental, spiritual &physical being.
to gain whole health: find that spiritual health. it will cover the mental and physical aspects…..
Meditation 🧘♀️ will definitely bring peace in a very stressful 😣 life
Fasting is completely opposite of starvation!!!!
I’m addicted to watching your health and fitness and diet videos 😊
Can I call you Dr. Ekman?
I drink lemon water and no caffeine. Lemon makes the body alkaline
What keeps me going during prolonged fasts is the fear of failure. It's no longer about the aesthetics, I've reached tipping point of chronic illness.😮
It gets easier, but took me 70 hours to feel like i had normal energy levels again
Ghrelin is my gremlin and I want him gone lol
Nice vid
I noticed that sometimees when I'm fasting I get gassy which makes me feel like I'm hungry, then I burp and I don't feel hungry anymore…
I stumbled on this one while attempting once again to fast. Such a simple explanation and yes the stress I think is the problem because the body stresses when there is no food and although I can push past the hunger I have gotten light headed and have even passed out. Not fun. Just bought your electrolyte powder and love it! I think with making sure I’m hydrated with enough electrolytes I can get though without being light headed. Thanks for this video!
pancreatic insufficiency and apha-gal syndrome having a real hard time losing weight never have hunger I was 287 now 222 still having trouble losing weight and have low blood sugar a lot too.
1616th, 23 March 2025
Holistic doctor….meaningless. MD..? DC..? Ph.D..?
You “MIGHT” get hungry!? I feel RAVENOUS!
Thanks a lot, Dr Ekberg.The last part about Meditation is crucial for me. It's coming Passover. I am so excited. I am a 16/8 hrs beginner, and I will start 48 hours of fasting this Monday and Tuesday.
I'm getting more hungry as time goes on, I can't wait to have a feast lol. On day 4….maybe I shoudln't have chewed gum now and then as it has a few calories in it?
I'm gonna do this