I'm running.

I'm the head of the health and fitness department at Mine Valley.

And in the beginning of 2019 we asked ourselves this question.

So we we made an experiment.

We got around 10,000 people in a Facebook group and we said, What is the biggest or the best cost benefit in terms off something that is easy, something that is effective, that we can do together with this 10,000 people that would help them burn body fat And the results were amazing.

After a whole month, there were people losing more than £20.

And up to this day, I stewardesses massacres from that people.

We started back then in 2019 saying, Ay, ay, ay action.

Now I'm a count on £60 county before I tell you exactly what the strategy is.

I wanted to imagine something something different.

Imagine that you go grocery shopping and he just arrived home and you are full of box full of food.

There are three things that you can do with the food that just bought.

There's a small little portion that he put on top of the table because this is what you're gonna eat right out the biggest majority you put inside the fridge because maybe this is what you eat tomorrow or later on when the fridge is full, then the remaining food you put in the freezer.

This are the things that you, on Lee are going to eat if you empty the fridge.

And so the body works in the similar way way have storage systems for nutrients.

So let's say that you have a meal.

Right now.

There are three things that can happen to the nutrients off that mule or the energy that comes from it.

There is a small portion that is going to be burned right out for you to live and experience this moment.

Then there's a majority off that there's going to be stored, and you have one new storage system.

Call your glycogen.

Storage is This is where most of the carbohydrates go, either inside of the liver.

But delivery is a small little Oregon, so when the liver is full, the rest of the glycogen goes toe to your muscle mass.

But when the muscle mass is full off glycogen, then the remaining energy goes to your fat cells.

So it's more all Ask if your glycogen stores inside your muscles in your lever works as the fridge in the kitchen analogy and you're fat.

You're adipose Tissue works more or less like the freezer, and so he kneel to your body is more or less like grocery shopping is to your kitchen analogy.

Now think about this.

If you do grocery shopping very often, it's very unlikely that you empty the fridge.

And if you don't empty the fridge, it's very unlikely that he will start to empty.

The freezer in the body works more or less a similar way.

If you're always eating, you don't get to empty your glycogen storage, so it's a lot harder to start pulling energy from a fact from me.

I'd post issue, and so one of these strategies that he used here is intermittent fasting when you spend more last 12 to 16 hours on a fasting state, so you can empty the fridge and start pulling more energy from the freezer.

There's a group of scientists from the university off not North Carolina.

And what they did is that they grouped most of these days on intimate and fasting and created a mathematical model to simulate what happens inside our bodies as we start fasting.

And this is the chart that they published into the study.

This charge, you will see that only the left side, this is when he just finished a mule.

And as you go to the right, this is the hours the past.

After finishing you when you're fasting, One of things that we see is his orange line.

This is your insulin levels.

Insulin is a hormone that helps you put things inside the fridge.

Imagine that you got home all the bags from the grocery truck.

But you know you're tired.

You don't do yourself.

You call your helper.

It's a you know, get the things from the from the plastic bags and put them inside the Fraser inside the freezer.

This is what insulin does.

So you get all the nutrients in this time organizing inside the fridge.

When the fridges is then food.

You start putting things inside the freezer and you see that insulin is higher right after the meal.

That means that it just arrived for the grocery shopping and got help from your helper.

But he's tired, still decrease over time.

In around two l've hours to 60 hours, you see that it gets very low.

That means that there's no activity off someone getting nutrients in putting, either in your glycogen storage is or in your fat tissue.

And then there's another thing that is interesting in this charge that is this dotted blue line.

There's another hormone called Luca and glue.

Gun does the opposite job off what insulin?

This whenever you need and their G.

But you're not eating at the moment.

Glue going is the guy who opens the fridge or the freezer and start getting food from there to give you energy, and you see that it starts to increase more or less, especially after 12 16 hours.

And that means that the activity off pulling energy from your storages is increasing at the same time, this black line going down.

This is your glycogen levels and see how fast it goes down like a gin is mainly the food for the fridge.

So after you had a milk, it increases because it just stored something But then, if you spend a couple of hours fasting, you see how the bodies emptying the fridge and using the food that is there to give herself energy after more or less 12 to 16 hours to see another black line adopted black line.

Now increasing that's the free fatty acids.

Free fatty acids is the energy that gets from inside your adipose tissue, so that means that is all the food that is inside the freezer now being taken out and the frost.

So now you're really getting energy from your fat.

Storage is an intermittent Fasting helps you get to this estate that you are increasing the amount of energy that you use from your fat species, and you also see that it usually starts increased from 12 hours are fasting, and it speaks at around 60 hours.

So that's why we say that usually when you're doing a daily fasting protocol is a very sweet spots to be between 12 and 16 hours of fast planting should just something here.

This is a mathematical model is a simulation based on the average is off many people.

That means that for each one of us will be a little different.

Maybe if you already have a low carbohydrate diet.

If you move a lot throughout the day, you start emptying your freezer earlier.

For someone who has a more sedentary lifestyle, O.

R.

Has a diet that is fuller in carbohydrates.

It may take even longer than 60 hours to start empty your fight storages.

But then the next question that comes is all right.

If these are not, um, optical models, do we see this in real life?

And this is when we have different scientific studies that show this happening in real situations.

One of them was made by the university off Illinois.

What they did is they got 2030 uh, well, bees participants and got this people too fast for you.

Oops, sorry.

Yeah, One of them was made by the university off Illinois's and what they did that the Guard 23 obese participants got this people too fast for 60 hours per day for 12 weeks.

And after those two hour weeks, all the participants they lost more or less 3% off their body weight.

In fact, not only that they saw improvements in their LDL cholesterol.

That's what a coma.

Lee called the bad cholesterol.

They saw improvements in the their blood glucose control and decreasing their insulin levels.

And then there's another study by the University of Surrey that he got participants.

And ask these guys all right, when you have breakfast, just have break fast 19 minutes later than you usually have.

And when have dinner.

Just pull this dinner 19 minutes earlier, then you usually have.

And they compared with a group that didn't change their eating schedule.

And the group who did a breakfast later and didn't beat earlier, burned twice as much fat as the group didn't change their meals a schedule.

So this is why intermittent fasting is really a strategy to give it a try.

It's not the only thing that you can do to burn fat, but is one of the easiest ones and one of the most convenient ones.

That is also effective, and that's because you don't need to think about what you should eat.

You know, when you when you think about burning factor going on a diet or something like that, the first question that comes up, why should I remove?

Why should I eat more intimate and fastens only ask you to change.

When you eat, you don't really change.

We don't really add things to your diet, and you remove things.

You just change the tiny off each meal.

Of course, you can improve the quality of intermittent fasting by having more nutritious diet, but the basic version helps you burn fat.

The way that all of the studies are done are just by cold.

NC your meals in that 12 to 16 hour window, and it's also really convenient because it is a strategy that you can combine with other tools.

You know if you're in a low carbohydrate diet or if you are vegan, or if their pay or whatever you are doing, you can combine this in a intermittent fasting protocol.

If you want to give intermittent fasting, you try.

He's an overview.

It's tax by 12 hours.

You don't need to go all the way to 16 because it's not only a physiological change, but it's also a habit change.

So take it slow and improving trees.

It war last 1 to 2 hours every 1 to 2 weeks.

And if you really want the details on how to get started, on intermittent fasting in the right way.

Then make sure that he was subscribed to this challenge.

Because next week I'm gonna send you a video that is a whole guide on how to start intermittent fasting with all the details that we need to plan to do it the right way.

And if you have any questions on how to burn by fat or how to doing time and fast put them in the comments below so that can see them.

And in the future, I can make videos based on on your questions and how soon in the next video.