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I just want to dive right into weight loss and give you what i consider the best eating window and the best fasting window for weight loss.

I am trying to inspire the whole world to fast it is such an amazing concept for healing I'm really excited about that; I hope you will discover that fasting is an amazing tool to change your life and overturn chronic disease so welcome to a long fast one day your blood sugar going up and down we're in it together.


Consider your lifestyle when fasting.

What I want you to consider first: the whole goal of being healthy is not deprivation the goal is living a life that feels amazing to you and that keeps oxytocin high and keeps cortisol down and when you do that, when you get cortisol down and oxytocin high, you are able to drop weight more quickly.

now I say this because what I see a lot of people do is they don't consider their lifestyle when they pick that eight-hour window so if you have a family, and you want to sit and eat dinner with your family then you need to factor that into the eight hours you don't want to sit down at your meal and be like oh I'm fasting right now I'm trying to lose weight that's not the goal is I love my family I want to sit and eat with them so let's make sure that eight-hour window is around whatever lights you up whatever your lifestyle or social setting.

Melatonin and insulin relationships

We're still on this weight loss idea which is that when melatonin goes high, you become more insulin resistant, this is huge because what we know is that when the sun sets as the sun goes down melatonin is going to start to go up your eyes will register the red light in the sunset that stimulates melatonin to be produced and as melatonin goes high, you're going to become insulin resistant.

So you do not want to be eating when melatonin is high which means that as that sun goes down you're going to need to finish up your last meal so a perfect time depending on what time of year you're is two hours before it gets completely dark so if I was going to lose weight, and it was summer, and it gets completely dark at nine I would make sure the last thing that goes in my mouth is happening around seven o'clock.

Now if it's winter, this gets a little harder, but this is one of the reasons that I think we hold on to weight in the winter if it gets dark at five, you want that last morsel of food or drink that goes in your mouth to be at three so that your body has the insulin capability to take the glucose from your meal and put it into your cells.

So think about that two-hour window, same thing in the morning I get a lot of questions from you guys about well what if I want to eat breakfast and I want to be done at like one o'clock in the afternoon that's fine, but I want you to realize that melatonin is still high in the morning, and it's actually the sunrise when you see the red light in the sunrise that actually shuts off melatonin production?

So you want to make sure you don't usually eat within the first couple hours of waking up, and you want to make sure that you're not eating two hours around after that sun is setting, those are the big melatonin moments is we want to take that eating window and put it more in the middle of the day.

That is critical for weight loss because you can take one meal and eat it at nine o'clock at night, you could take that same meal and eat it at three o'clock in the afternoon, and your body can handle it better at three so don't eat first thing when you get up, and don't eat at the end of the day that is critical.

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Moving after eating a meal

When you eat a meal and glucose goes up one of the greatest things you could do is go and move, we eat a big meal, and then we go for a walk, and it's such a brilliant way to use the glucose that you have just input into your body put it into action, so it doesn't get stored as fat so when you use that, and you move with that glucose your body is going to simulate it and use it much better, and it's not going to be stored as fat. What do you think of the article's Top 6 popular types of intermittent fasting? I think it is useful to you.

So three key things, and then I want to tell you one more bonus idea three key things to think about your lifestyle think about melatonin so let's not eat at the end of the day let's not eat at the beginning of the day let's take that eating window and put it in the middle of the day and then let's think about movement could I eat a meal and then be able to go move and use that glucose it's a brilliant way to be able to lose weight.

Customize fasting lifestyle

 Now I know what a lot of you are probably thinking as well if I want to sit down with my family and I want to eat a meal, but it's dark out how am I going to rectify all that that's really where you start to customize a fasting lifestyle for yourself so hopefully, you know I love varying fasts I personally recommend when people start to learn to fast that they do what I call a 5-1-1 variation five days a week.

You're doing intermittent fasting for around 15 to 16 hours one day a week you're elongating your fast and one day a week you're not fasting it's a great way to mimic this feast famine cycling that our ancestors did in the way that our body really wants to be so maybe if you're really hardcore want to lose weight maybe a couple of nights a week you put your eating window where you can eat with the family and then the rest of the week you bring that eating window more into the middle of the day. What do you think of the article Perfect Intermittent Fasting Ratio for the Largest Weight Loss, I think it is useful to you.