Autumn Bates
My Secret Intermittent Fasting Formula For Guaranteed Results
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This is the exact Intermittent Fasting formula I follow and that I recommend to my clients to help them achieve their weight loss and wellness goals.
🥗 COMPLETE INTERMITTENT FASTING PROGRAM:
The Complete Intermittent Fasting Bundle
💪🏻 Kristen's Intermittent Fasting And Strength Training Story:
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how you spend your first 100 days of intermittent fasting can be the difference between losing 70 pounds in six months and feeling energized or not losing any weight and feeling really low energy and crummy in the process there are patterns that I've seen for those who are successful with intermittent fasting versus those who are not so today I'm sharing what I've seen those first 100 days of intermittent fasting looks like for those who are successful with it so that you can feel great and achieve your weight loss and wellness goals my name is Autumn I'm a certified clinical nutritionist with my Master's nutrition and Human Performance and today's video is sponsored by element more on them in a bit now the very first day that you decide you're going to start intermittent fasting you shouldn't actually even be starting to intermittent fast because here's the thing there's a lot of different types of fasting schedules out there it can all feel really overwhelming and confusing and you need to make sure that you're picking a schedule that actually works for what the goals are that you're looking for so on this first day it should be your exploration day learning why you might want to do one fast over another benefits of each one and the downside I did create a free intermittent fasting schedule quiz that can help you determine which intermittent fasting schedule will be best for your goals so if you want to help jump start this process I'll have that link down description below okay now days two through eight I still don't actually recommend that you jump straight into intermittent fasting this is where I recommend that you go through a period of detox first now it's not necessary you absolutely can jump straight into intermittent fasting but I found those that go through this step of detox first find that their transition to intermittent fasting is so much easier and that they can actually start seeing results during that first detox week too if you did jump straight into intermittent fasting without this period of detox I've seen it too commonly that people feel really crummy really low energy really hungry and maybe not even see results during that first week of intermittent fasting this is because the body needs to adjust a lot it needs to be switching over to using fat as fuel and it also needs to be getting used to not eating for multiple hours at a time and if that detox week isn't addressed the body bodies having to figure out all of this all at once so getting rid of the foods that the liver really has to focus on breaking down like the processed grains and refined sugars is a good tool during days two through eight this is why I often recommend that people follow the seven day detox which is included for free in the complete intermittent fasting bundle before they start intermittent fasting okay now we get into days 9 through 30. so here's where you take what you figured out with what your goal intermittent fast is like let's say your goal is to fast for 16 hours and eat for eight hours keep that in mind but we're still going to ease into it now one sidebar if you are taking any medications really important to make sure that you let your doctor know on what your new eating schedule is going to be there are a lot of medications that need to be taken at certain times or certain distances from food so you want to make sure that you know if your medications need to be adjusted in any way now if your goal is 16 hours I actually recommend starting off with 12 hours of fasting and then every few days you can increase it by 30 minutes or so until you reach your goal of 16 hours this makes the transition a lot less jarring and it's easier to figure out how your intermittent fast will actually fit realistically into your day now there's a few things to look out for during days 9 through 30. first is headaches this is really common with intermittent fasting especially as a beginner because the insulin level starts to dip down from just not eating as frequently and as a result the body loses a lot of water and a lot of sodium so to help counter this you want to make sure you're hydrated and you want to make sure that you're also getting an electrolyte replacement but before we go on I want to give a huge thank you today's sponsor element element is an electrolyte company that was created with fasting in mind it contains the sodium the magnesium and the potassium to help balance out electrolyte levels and they do all this without having any sugar I love using the unflavored element after my morning fasted workout to help replace the Lost electrolytes from not only the fast but also the workout and I found this helps prevent the muscle aches and the headaches that often come from Electra imbalance element is also really easy to use you just tear open the package dump it in your water you give it a shake and you're ready to go and right now is offering my viewers a free sample pack with any order that's eight single serve packets free with any element order it's a really great way to test out all eight flavors so you can get yours at drinkelement.com forward slash Autumn this is only available through my link so make sure to check out d-r-i-n-k lmnt.com forward slash Autumn the next is hunger this is where it is crucial to be focusing on what you're actually eating during your eating window if you don't you're going to be hungry and you might not even see the results that you want with intermittent fasting keto coffee is one tool that you can use during your fasting window if you find that you are getting hungry it's a great tool especially if you're a beginner because it does provide some fat to help boost satiety help prevent hunger but it doesn't cause an insulin Spike so you still get your body used to using fat as fuel and especially on days 9 through 30 it is so important for you to get educated on the process of intermittent fasting the benefits what's actually happening within your body it doesn't have to be an overwhelming education process but getting some level of Education and understanding of what's Happening we'll go miles with your journey going forward the complete intermittent fasting bundle goes into this step-by-step in complete detail I also have hundreds of free resources on my blog and on my YouTube channel during days 9 through 30 this is where the body is really starting to learn how to use fat as fuel ramping up the gut healing process called the migrating Motor complex and as a result helping to de-load okay so now we enter days 31-52 so at this point you've got adjusted to using intermittent fasting you're feeling pretty good and confident you've worked up to whatever goal fast you have now we add in the next level of exercise now let's be clear you don't need to be Arnold but if you are looking for body recomposition perks which is where you're losing body fat while maintaining or increasing muscle mass adding exercise at this point can really help to accelerate this process but you don't want to be doing this before the other steps there's a really purposeful reason why I'm laying it out in this way if you add structured exercise before your body is able to really use fat as fuel you are going to be very hungry and very likely you're going to be extremely low in energy which ultimately will make it hard to continue on with both intermittent fasting and exercise but by adding in intermittent fasting first now the body's gotten a lot better at using fat as fuel and it makes adding exercise a lot easier this doesn't have to be like hitting the squat rack although it absolutely can be instead it can be as simple as body weight training doing push-ups air squats maybe adding in some light weights the goal is just make sure that we're challenging the muscles in some way but just like with the fast you will want to ease into it so if your goal is to eventually get to the squat rack start with body weight exercises slowly increase your weights that you're using or even just start with walking walking is something that can be done during that first phase of intermittent fasting but if you haven't added it in already now's a good time in fact Kristen saw how influential adding in exercises were for her intermittent fasting journey in fact I've interviewed Kristen on her experience with this exact step in the past so if you want more details on that I'll have her interview linked down description below okay now we reach days 58 through 81 and this is where you can start adding in the next level strategies perhaps you're carb sensitive and you need to focus more specifically on weight loss or maybe you have an issue with bloating and you really want to emphasize gut health now that you've gotten down the basics now is a great time to layer in those more specific tools for your specific goal but again if you start with this step first you're not going to see the benefit think of those first 50 days as building the foundation and the walls of a house and now we're adding in the interior design now although I say days 53 through 81 this whole process can actually be over a lifetime because even our specific Wellness goals can change over a life for example let's say you were focused on gut health but you've managed to help your gut heal and now you want to run your first half marathon the tools that you use from when you're focused on gut health are going to be different than when you're focused on the half marathon okay now we have days 81 and forward now these are the days that you're focused on prevent food fatigue I don't care if you're someone that says you like to eat the same thing every single day I have a lot of clients who said that to me in the past and then 30 days later come back and you're like I need something different to eat eventually you're going to get tired of the food that you're eating and if you aren't loving it you're not going to eat it and it's very easy to go back to those types of foods that were not supportive of your goals in the first place as Corolla and other am peeps who have seen success in the past have noted you need to love your food and that's why those first days of learning the principles of what you need to eat within your eating window what constitutes meals that will support your goals will help with this phase and Beyond because if you have an understanding of the protein fat and fiber concept it makes it so easy to take pretty much any meal any recipe or any restaurant you turn it into something that supports your goals and if you have this base understanding down then this step these days and Beyond will be so easy I can't stress how important this step alone is for long-term success but it is one of the biggest barriers if you've gotten to this point where you've achieved so much but then if you get tired of your food it's so easy to go back to the beginning so if you want those step-by-step details of how you can use intermittent fasting your eating window exercise and the specific level up guide protocols make sure you check out the complete intermittent fasting bundle I'll have it linked down description below but if you're curious on how long intermittent investing should really take to actually start seeing results make sure you check out this video next also if you're new to my channel and you love this science-backed information make sure you subscribe right here come out new videos every Tuesday and Thursday alright guys thanks so much for tuning in and I'll see you in my next video foreign [Music]
#Secret #Intermittent #Fasting #Formula #Guaranteed #Results
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I find that I dont eat except for my dinner.
Am I fasting and not knowing?
Or is whst Im normally doing bad?
Can you consume the flavored lmnt during your fasting window
Very helpful video! You can see to similar video as Unlocking the Secrets of Ramadan Fasting: Science & Spirituality Combined! https://www.youtube.com/watch?v=nSycwXTIZs8&t=22s
Where's the link for the free guide on which fasting method to use
I have been on 16:8 daily for only a month while also going to high protien low carb diet and cutting out between meal snacks. I walk 6-10 miles a days and do resistance training 3-4 days a week. The fat is melting off my body and the muscles are growing. I am 60 years old and have not felt this good in years. I never feel hungry and I don't crave sweets. This is going to be perm change for me.
What is an option if u don’t drink coffee?
Hey autumn im wanting to start with lemon acv salt water in the morning but wondering what else I can put in it can I add honey cinnamon tumeric and cayenne pepper without breaking my fast or can I not have the honey😊
OK what if you’re in your second month of fasting and you did everything wrong already? Where do you begin to fix it? I am eating a whole foods diet. The weight is coming off really slow and I have low energy. Any suggestions?
Where can I find your Intermittent Fasting Schedule Quiz?
Will apple cider vinegar or matcha powder break a fast?
WHERE IS YOUR QUIZ?
I love IF, and WISH I'd learned of it YEARS ago. A diet during which I Feel hungry almost never !
16/8 fasting schedule — eating window is 10 am-6pm, which I adapt when I want to eat a big dinner… like on weekends. NO PROBLEM !
Eating high -ish protein and fat, plus fruits and veggies. No bread/rice/pasta/crackers/cookies/candy ; no sugar, no alcohol.
Have lost 17 lbs. in 3 months.
Exercise = I walk my dog about 1.5 hours /day. Period.
So happy I found IF !
After I.F. for 1 month, (17 hrs. per day )my hair is falling out. Clearly, I was NOT getting the proper protein that I needed.
Autumn i am going now for 5 weeks on intermittent fasting the 16/8 schedule, haven’t loose any weight or cm. They say you can eat what you want but keep portions small. I am exercising everyday. Help please, what can i do, i am really demotivated
Being organised is key.
If you have to stand and stare at the pantry or fridge trying to think of something to eat or realising you don’t have the ingredients chances are you’ll opt for something quick from a can or a packet, take out or a fast food restaurant. Then once your satiated your gonna hate yourself.
I was doing cardio before I started fasting and I jumped right into fasting and have never been hungry. A little sweet hungry but drinking water helped with that and I find myself not having a bad sweet tooth now
Question: can I drink water with chia seeds during my fast. I drink a cup of coffee or tea. Then fill a big water jug with Two tablespoons of chia seeds and then about a half gallon of water. I eat one meal at night. Why am I not loosing weight?
Autumn i like that you are lithe and toned but still remain muscle strength.. how to have strong lean muscle
This gradual continuum approach that Autumn speaks about in this video is CRUCIAL. I jumped into intermittent fasting back in 2018 while eating anything I wanted in my eating window without this kind of “ease-in” approach and focus on protein/fat/fiber. I was very loose in my eating window. I had intermittent fasting success and lost a lot of weight the first year and half on this approach but then my hormones got out of wack because I was listening to men and how they fast and I started to GAIN weight on INTERMITTENT FASTING. I struggled for 3 YEARS and I was so confused as to why it wasn’t working anymore. So, after struggling for those years on my own, I found Autumn, who helped me to understand what had happened to me as a woman in her mid-40s with my hormones. The way I had been fasting had made things worse for me hormonally. I struggled with taking Autumn’s advice (as well as Dy Ann Parham and Dr. Mindy Pelz’s advice) for 1.5 years because I couldn’t believe/apply what they were saying to me about how things had to transform with my fasting, fitness and feasting. I had to work on my MINDSET first and work on releasing old habits. I got heavier than ever because I was slow to learn and kept trying things that my ego thought would work or things that used to work for me when my cells and hormones were healthier when I was younger. And so I finally stopped playing around, humbled myself, did some deep reflection and prayer, and made a commitment to re-set. I stopped fasting altogether and started AGAIN just like Autumn recommends here. I took things step-by-step over 100 days while getting back into it and following these principles. Now, finally, IF and low-carb living are all working for me again and I am seeing body fat and weight loss. Grateful for you Autumn!!! Thank you for all that you are doing to educate people on how to achieve their wellness and weight loss goals.
oh come on, just get started first day. most of us fast eight hours a day already. and why talk to doctor, you didn't ask doctor if you could go to starbucks twice a day or when you grabbed a bag of hot cheetos. just start
If you just have coffee with just half and half and sugar-free teaspoon vanilla syrup but don't eat till 12 hours after the night before dinner, is that still fasting?
Tomorrow is day one of my fasting journey. I get married in just over 2 months and want to feel and look my best! Please send positive vibes my way. I’m very nervous but also excited to see what I am capable of.
I spent a week just eating clean only then got into fasting 19:5 no issues but it helped to stop snacking and getting my brain used to clean foods
i started fasting (16 hours – from 20:00 to 12:00) from day one to day two, without all of this detox and etc….and NO i am not hungry, i only have tea without anything and and i added exercise without problem, maybe it's different for everyone
Thanks!
This is so reasonable and practical, thank you. I tend to try and do everything on Day One and just set myself up to fail. I was planning to dive straight into 16/8 fasting from Monday, but am now going to use some of your suggestions instead. Thank you! ☺️
I tried IF for 100days I am 20lbs down successfully with 1-Click exercise 5days per week. I was not much strict but still I did it my best. After this, I feel nauseous now if I am skipping meal. I want to do it again but I feel nauseous and have to eat something to get out from that. Please suggest me what can I do and how can I do it ?
How to make Keto coffee please? ( im in UK) THANKS X
GREAT VIDEO
A v usefully vidio but hard to keep up with talk to quick ..
Thank you SO MUCH for explaining all this (in this video and many others)! So many people think it's just limiting your eating window, but it's so so much more than that, and with anything, it's important to actually UNDERSTAND what is happening within your body during that time. Plus the acknowledgement that not all bodies are the same or will respond the same way is an important consideration to keep in mind as well. Thank you so much for being an excellent IF leader! 😄