Maximize 36 Hour Fast Benefits in Just 16 Hours

This article is a summary of the YouTube video ‘Get the Effects of 36 Hour Fasting in ONLY 16 Hours’ by Thomas DeLauer

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
Ways to fast effectively: Mediterranean spices, ginger, cayenne, and apple cider vinegar.

Key Insights

  • There are ways to get the benefits of a longer fast in a shorter period of time.
  • Mediterranean spices such as oregano, thyme, rosemary, and sage can activate PPAR alpha, leading to better fat utilization.
  • Lemon verdana tea contains hispiduline, which activates PPAR alpha and increases gene expression of CPT-1, helping transport fat into the cell for burning.
  • Ginger contains compounds like 6-shogol and 10-shogol that activate PPAR alpha, increase adrenaline, and promote fat burning while inhibiting fat storage.
  • Ginger, especially when combined with caffeine, can potentiate fat burning signaling and suppress glucose utilization.
  • Capsaicin found in cayenne pepper stimulates the TRPV receptor, activating the vagal nerve and increasing adrenaline, thus boosting metabolism.
  • Apple cider vinegar activates AMPK, an energy sensor that signals the body to utilize stored fat more efficiently.
  • A suggested routine includes consuming a last meal with fatty fish and Mediterranean herbs, having apple cider vinegar before bed, starting the morning with apple cider vinegar and cayenne, sipping on ginger or lemon verdana tea throughout the day, and adding more apple cider vinegar and cayenne as desired.

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Transcript

Who doesn’t want to get more out of their intermittent fasting regimen in a shorter amount of time? How do we get deeper into a fast without having to spend more time fasting? There’s a lot of evidence that shows that longer fasts don’t always give you better results. So how do we get the benefits of a longer fast but compressed into a shorter period of time?

I’m going to show you a few ways to get deeper into a fast in a shorter amount of time. I’m pretty stoked to announce too that for the last couple of years, I have been working with Thrive Market on creating my own product with them and we decided a couple years back that a good nut butter would be the perfect product to team up on. So my nut butter has officially launched.

So there’s a couple of different ones. There’s a macadamia nut, there’s a cinnamon Brazil nut which is sweet and tastes amazing that’s sweetened with allulose, and there’s a chocolate hazelnut flavor which is amazing. And they’re going to abide by my rules too. There’s a few different nuts in them and then there’s some allulose and there’s some salt. There’s no fillers, there’s no weird stuff, and the cool thing is if you get them through Thrive Market using that link down below you’ll save 30% off your entire grocery order which also includes my nut butters plus you get a $60 free gift when you use that link.

So you use that link down below and then you can find the nut butters there on the website and you can try whatever different flavor you want. I highly recommend you check them out. I created them in tandem with Thrive Market so what you’re getting is literally what I formulated and what I made. So definitely check them out and if you’re already a Thrive Market member I’ll put a link down below in the description that’s specifically for a Thrive Market member that goes directly to that page as well.

So with fasting we have a few different ways that we burn fat and I have to spend like 30-45 seconds explaining this first before I can give you how we activate it. We have epinephrine and adrenaline. So we have basically this adrenaline response that drives some fat loss. Well that also drives up what is called AMPK which is sort of your body’s energy sensor. So when it recognizes that there’s no food coming in and adrenaline goes up it starts utilizing stored fat tissue. This in turn activates what are called these different transporters CD36 CPT1 the names aren’t really important they’re just little vessels that transport fat into the cell for burning.

But in order for all this to occur we need to have a genetic change gene expression. So there is a protein called PPAR. Everything I’m talking about today is about getting this PPAR activated more so that you can literally get into a fasted state and deeper as fast as humanly possible.

So the first one is this your last meal before you start a fast ideally should be something with some Mediterranean spices. Now I’m not just saying that because I’m a Mediterranean diet nerd. No there’s evidence the Mediterranean spices like oregano like thyme like rosemary and sage are very potent activators of PPAR alpha. You see they contain something known as hispiduline. Now there’s a cool study published in the journal lipids that found that when people consumed these kinds of spices they had a superior activation of PPAR.

What does that mean in human terms? It means that their genes were turned on more for fat utilization. Now to give you context PPAR is usually only activated when the body recognizes that we’re starting to use stored fat as fuel. It’s sort of a natural response the body says oh this guy’s starting to burn his own fat let’s activate these genes that make this process more efficient so he does not starve.

Okay so if we can have external components that activate PPAR more then we get into a fasted state even faster. Now there’s another study in the Journal of Agriculture and Food Chemistry that found that rosmarinic acid which is in things like rosemary also triggers a potent activation. Triggers it as a ligand for PPAR. Okay so again just consuming things like that. Now what do you put it on? If you put it on something like salmon or a fattier cut of fish that has high omega-3 content well guess what omega-3s are also a potent activator of PPAR.

So you combine say take some sockeye salmon put a little rosemary sage something like that on it and have that be your last official meal before starting your fast. Well that has scientific evidence that it could put you into a fasted state faster.

Let’s move on to the next. Along the same lines there’s something called lemon verdana tea. Okay now lemon verdana tea I read about a couple of months ago and started implementing it here and there within my fast. Well when I test my ketones and test my glucose I see a significant change. So it’s doing something. Well the evidence shows that lemon verdana tea again has a high amount of that hispiduline. Okay so it’s activating that same PPAR alpha getting you deeper into a fast. Now this is something that you could sip on throughout your fast.

Now specifically it increases the expression the gene expression of what’s called CPT-1. CPT-1 is the little vehicle that drives fat into the cell. So you could mobilize fat all you want into the bloodstream but if you don’t have the private escort to get it into the cell it’s just gonna circulate and then go right back into storage. So we increase the expression of CPT-1 create more of those transporters bring them into the cell.

So now that we know that PPAR is stimulated not just by these natural ligands like these herbs and stuff like that but also by fat. Well how do we get more fat into the bloodstream? You know what I’m saying? We can have the herbs that sort of activate PPAR but we also want to have the fat be mobilized to activate PPAR. So let’s talk about that.

That’s where ginger comes in. There are specific compounds in ginger that mobilize fat significantly but it’s pretty wild. There’s something in ginger called 6- shogol and the evidence is now demonstrating that ginger has an effect on different ranges of PPAR proteins. Okay so 6-shogol decreases the amount of what is called PPAR gamma. Okay which is something that would normally cause you to store fat but it increases PPAR alpha which allows you to burn fat.

So ginger is really interesting because the components within ginger, although there’s a couple calories in ginger, will largely put you into a deeper fast and quite a bit quicker than some of these other things. But what’s cool is that inside of ginger you have other shogols too. There’s another one called 10-shogol. Now 10-shogol increases adrenaline via what is called the TRPV pathway. So in essence ginger in two different completely different fashions puts you into a deeper facet state. It makes you have more adrenaline but it also activates PPAR alpha which burns more fat and it turns off PPAR gamma which makes you store fat again or redeposit it as adipocyte. So pretty serious win-win there.

But then there’s one more piece. The American Journal of Respiratory Cell and Biology published a study that showed that the gingerols and the 10-shogols that are in ginger when they’re combined especially with caffeine they can potentiate the signaling of beta agonists. Okay what does that mean? That means they basically increase the effectiveness of caffeine and they basically increase the effectiveness of what is called a phosphodiesterase inhibitor. Okay that basically means that it’s going to allow you to signal more fat burning and signal less fat storage and signal less glucose utilization.

So long story short, ginger plus caffeine could be extremely, extremely powerful. Now we circle around to the hot stuff. Capsaicin or capsaicin, depending how you want to say it. We’re talking about things like cayenne, like red pepper. Large argument out there in the fasting community. There’s a couple of calories if you were to have a little bit of cayenne pepper. So does that break a fast? Well again, metabolically, yeah, it kind of does. But it’s gonna put you deeper into a fast because

This article is a summary of the YouTube video ‘Get the Effects of 36 Hour Fasting in ONLY 16 Hours’ by Thomas DeLauer