Has your weight loss stalled—even while doing intermittent fasting? Here’s how you can address the problem.
0:00 Stalled weight loss despite intermittent fasting
0:16 Starvation, evolution, and intermittent fasting
0:46 How fasting benefits your health
3:17 Signs of high insulin
4:04 The 8 things to keep insulin down
9:23 Macros vs. micros
14:33 Final thoughts
In this video, I want to talk about what to do if you stalled when doing intermittent fasting. I get this question a lot from my viewers and guests on my live show, and I wanted to create this video to cover all of the basics.
Our bodies have been evolving for hundreds of thousands of years. Starvation has played a part in this process. Starvation is a risk to your survival. Humans have gone through a lot of periods of starvation. We’ve developed and adapted certain mechanisms to help us survive.
When you start fasting, signals are sent to the brain to let it know that food is scarce. Your hormones and cells then adapt and become more efficient.
During fasting, the body starts to tap into your fat stores.
For survival purposes, your body wants to stay fat so that it maintains energy to use during periods of starvation.
1 lb of fat is the equivalent of 3,500 calories. So just eat fewer calories and exercise more, right? Wrong! Traditional weight-loss tactics rarely work.
Your metabolism plays a massive role here. Hormones will slow down your metabolism if you eat less, which can cause you to gain weight.
Fasting helps you get rid of your glycogen reserve—which is stored glucose and water.
The key hormone that keeps your body at a stall is insulin. If you have high insulin, you cannot lose fat. If it’s low, you can lose fat.
Focus on lowering your insulin, and you will have a much easier time losing weight.
A simple way to tell if your insulin levels are high is if you have a very strong appetite. If your insulin levels are low, your cravings go away.
If you can’t go a few hours without getting hungry, you have high insulin and insulin resistance.
The following 8 things will help you keep your insulin low. I put them in order of effectiveness.
1. Fast longer (don’t eat unless you’re hungry)
2. Lower carbs (including hidden carbs)
3. Lower stress
4. Increase sleep (7-8 hours)
5. Decrease fat (75g)
7. Avoid certain medications
8. Reduce insulin resistance
When you’re fasting, you want to eliminate all macronutrients (carbs, protein, and fat) but still have some micronutrients (vitamins, minerals, trace minerals, and amino acids).