What is Intermittent Fasting? Intermittent Fasting Guide & Schedule

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Investing in an intermittent fasting guide and schedule. That is what
We are going over today in The Dry Eye Show. I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler
Let us dive right into what is intermittent fasting?
A lot of you might have heard of intermittent fasting. We are going to go
over that today and exactly what it is
and some of the potential benefits
It is really tough to pinpoint an exact definition
for intermittent fasting because there
are so many different ways that you can
intermittently fast and we are going to go
over some of those a little bit later
but basically intermittent fasting is
described as eating on a set schedule
while fasting or not eating for certain
prolonged periods of time
It is generally considered fine while you are fasting to have water or
unsweetened coffee or tea but other than
that you are really not eating anything
while you are fasting. This might sound
scary to a couple of people and it really
should not be. Research on intermittent fasting is huge. There is a
lot of research that has been done on all
different types of intermittent fasting
as well as the different benefits or
potential benefits of intermittent
fasting. We will get into a lot of those
benefits a little bit later but these
include benefits for your eyes and
vision. Basically intermittent fasting
can help your body better deal with
inflammation which is huge for dry eye
We will get into that a little bit more
for any disease for anybody 98%
of disease is inflammation. That is where this comes in
Fasting also improves your body’s ability to
handle stress which is another big
component of dry eye. Like I
said intermittent fasting can be
performed in a couple different ways
everyone is different and you should
always talk to your doctor before you
start in any intermittent fasting regimen. Women often have a
little bit of trouble with intermittent
fasting just because of hormone levels
I am going to go over a couple things that you can do
to kind of ease yourself into it. I’m
going to go over the guide and schedule for
fasting times. There are plenty of ways to
do fasting
I’m going to go over the way I do it
which is I actually stopped eating after
dinner and then I will go into the other
schedule too but I stopped eating after
dinner and that is usually around 5:15 to
5:30 and I don’t eat again until
breakfast time around 7:30 to 8:00
depending on Jude when he wakes up
Time restricted eating is usually like
16 hours on/off and then 8 hours
on. I do 14 hours off and then what is that 10 hours
I do 14 hours off in 10 hours on so the usual
typical recommendation for intermittent
fasting is 16 to 8 that means 16
hours of no eating usually done from
like a early dinner to a late
breakfast or you can do a dinner to a
lunch or something like that and so
that’s the easiest way to do that and
just make sure you go 16 hours off
You can get all your calorie consumption
in that 8 hour time period but what
happens is your body. We are going to
get into benefits later but your body
gets into more of a fat-burning state
and it detoxes itself because it’s not
constantly trying to fight digestion and
so another way to do it is called the
eat stop eat and what you do is you just
choose one day out of the week to fast
for 24 hours. I usually pick one day out
of the week too fast for 24 full hours
I have not done it in a while but I usually
pick just one day. I think I did it
every Monday and I would go from
Sunday to Sunday dinner. I would stop
eating at 5:30 on Sunday and I would not
eat again until Monday’s dinner
Just picking one day out of the week to
fast for 24 hours. When we say fast
just remember that you can drink water
during this time and you can also drink
like black coffee or black tea. Make sure
it is organic of course. That is going to
help just kind of make you feel fuller
so if you are starting to get a craving
for food just drink some water. The other one is called 5/2 fast
A 5/2 fast is where you eat normally and healthily for 5 days and
then you take 48 hours off. Two
consecutive or two non-consecutive days
You can do like a Monday and a
Thursday or something. I usually like
to pick Monday because usually the
weekends you like to kind of let loose a
little bit and then if you are going to
do that second day I would usually pick
Thursday. You are not tempted by Friday
because Friday is the weekend
I mentioned a little bit about women earlier and with women intermittent
fasting is not always simple. Hormone fluctuations can easily drive
women into starvation mode where they
feel like they are so hungry and you
just start to overeat. That is because
the hunger hormones leptin and ghrelin
are just becoming a little bit ramped up. There are a
couple things that women need to
consider when they are starting an
intermittent fast obviously talk to
your doctor but with the type of fasting
that Travis is talking about that’s the
one I like the best for women and when
you are starting I would like you to start
with two non-consecutive days a week
take for example a Tuesday and a
Thursday are the days that you are going
to or the nights that you are going to fast
basically and just do those don’t do
every single day of the week to start
out and start out with 12 hours so after
dinner at 6 or 7 p.m. until breakfast
the next day at 6 or 7 a.m. That is a
really easy way to do it. That is what I
do. I generally do 12 hours and then
on the days that you do fast do yoga like cardio walking
don’t do heavy lifting or running miles and miles
That is not going to be good when you are
fasting. Make sure you drink plenty of
water. Then of course if you are pregnant you really need to not fast
because that will greatly decrease your
nutrients stores really quickly
Again this is the Dry Eye Show. I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler
We are going over intermittent fasting today. There is an article in the description
If you have any questions over what
we are going over watch the
replay for this video. Make sure you
click that article in the description
it will go over everything and then of course
let us know in the comments below if you
have fasted or if you have not and what
your results were with it and then we are
going to pick one winner like we do
we pick one comment every show
to win a bottle of Heyedrate one ounce
one ounce bottle of Heyedrate
Let us go into intermittent fasting
benefits. We discussed a little bit earlier decrease inflammation
as we know 98% of diseases cost from
inflammation so why not do something
that helps you decrease it and so what
that is going to do is it helps
lower your levels of oxidative stress
throughout your body. This mean your
body is better able to fight free
radicals and a 2015 study found that
longer duration of overnight fasting was
associated with decreased inflammatory
markers and inflammation plays a big
role in dry eye disease like we said
in addition to that study there was a
2011 study using rat models that show
that some who were put on an intermittent fasting
plan versus having the ability to eat
whenever and whatever showed better
lacrimal gland output. That means more
tears for your eyes and so fasting helps
with more tears to your eyes
also helps decreasing inflammation
thirdly it helps promote weight loss. Fasting allows your body to use fat
stores as fuel instead of sugar when you are constantly eating what your
body is doing is using sugar from the
food. Your body then starts to react more
source more sugar as fat therefore
you gain weight and so if you start to
fast your body is going to dip into those
fat stores and you are going to lose weight
as a result of that it also helps manage blood sugar
intermittent fasting allows your body to
more easily process glucose and helps
you regulate your insulin and blood
sugar levels. It is going to prevent
build up of insulin. It is going to allow your
body sugars more effectively and
this is great if you’re diabetic again
consult your physician make sure if your
diet your blood sugars reducing to low
make sure you eat don’t just stop
because you have to fast so consult your
physician about that one and then it
also has been shown to protect your
brain and heart. Some studies have
shown that the anti-inflammatory effects
of intermittent fasting may slow
neurodegenerative disease like
Alzheimer’s. May also decrease
certain contributors to heart disease.
Fasting helps the body with Auto Fei Jie
which is responsible for the body’s
cellular turnover. Decreased
inflammation, increased lacrimal gland
production, weight loss, blood sugar
management, and protects your brain and
heart. Let us go into intermittent
fasting meal plan and what to eat. There are many ways
to intermittent fast. My favorite way especially when you are starting out
is to start out slow. Do it a couple
nights a week but do it at night time because if you think about it
breakfast is called breakfast for a
reason because you are breaking a fast
You are automatically supposed to be
fasting at night anyway so why not try
to go from dinner to breakfast. It is that
We pretty much should not be eating
between dinner and breakfast anyway
unless you have really low blood sugar or
something like that and I’ll go into a
couple more things that you
need to take into consideration but we
currently intermittent fast almost everyday
like Dr. Travis said I’m still nursing our son. I do not go
more than 12 hours and sometimes I just
have to have something
That is perfectly fine. You listen to
your body because you know your body
better than anyone else
Other people besides those that are pregnant or nursing that
should be careful with intermittent
fasting are those that have low blood
sugar. When you are sick you should not
intermittent fast and if
you are currently suffering from or you
have suffered from an eating disorder
intermittent fasting is something that
can just be bad news
those with thyroid disease and diabetes
also should talk to your doctor before
starting this regimen. What are you supposed to eat when you
intermittent fast? You are supposed to eat nothing
You drink lots of water. Have some
coffee or tea in the morning if you want to
make sure you do not put any sweetener
or any milk in it but other than that
the rest of the day when you are eating make sure that you are
eating a good plant-based alkaline diet
full of vegetables and high-quality
protein to decrease your inflammation
You can get a green smoothie chart in our
whole food detox chart in the
description there is a link to the
article and then in that article
you can download the green smoothie
chart so make sure you go ahead and do
that so you can get our green smoothie
chart and the foods to detox and foods
to avoid as well. This is the Dry Eye Show
again I’m Dr. Travis Zigler and Dr. Jenna Zigler
and we just went over intermittent
fasting what it is and how to do it
then who should do it which is everybody and then
also easy ways to implement it in your
life so mainly the key
take away is it does decrease inflammation. It promotes weight loss it
It helps your body overall just function
and the best way to do it is just after
dinner don’t eat anything until
breakfast the next day. Even though that
might not be the 16 hours that the study
showed. I do that 14 hours. She
does about 12 hours. It just allows
your body to recuperate and it allows
you just to feel better overall. Starts to burn those fats. Dips into your fat
stores instead of burning sugar all the
time. Just try it and see if
it’s for you. It will feel a little
different at first just because you
might be used to eating right before you
go to bed or eating a snack at night.
That is the worst time to actually eat. Dinner last meal of the day
Make sure you don’t need anything else
and whenever you feel a craving drink
water. If you have questions put them
in the comments below and we will be glad
to answer those. Let us know if
you have done intermittent fasting or not. We will choose one commenter every week to win a
Heyedrate one ounce bottle. Let’s jump
over to the live questions. Another great
way to stop you from eating after dinner
is to brush your teeth. I have already
brushed for the day and it is only 7
o’clock. I brushed at 6
Katherine says hi
Hello Debra. Jen says she has not tried
it but her son has lost a bunch of
weight from it. That’s good. Terri says hello I’ve never tried this
Ursula says Hey I have never tried it. Dianne said have started to
think about doing this. Go ahead. Tyler loves fasted cardio not
recommended. There’s a little crazy. No offense Heather.
think about it I get up at 5 in the morning and I go and workout in the
morning and I don’t eat anything before
I absolutely agree with you Heather
Heather is probably thinking like 24 hours fast well maybe but Heather is
the the great Chief Happiness Officer of
Eye Love that you guys talk to on the
phone. Diane says my eye doctor found
cloudy cornea from being so dry. What can
I do other than drops for dry eyes? I use your eye lid
and lash cleanser and other eye moisturizers
The lid and lash cleanser is just the beginning. You have to be doing warm compresses. The lid
and lash cleanser also making sure you
just clean your face overall with like a
tea tree oil soap and then diet. Diet is
huge anti-inflammatory plant-based diet
It is going to be better than anything. We
talked about it a little bit last week
but I’ll briefly go over it again. Diet
and hydration is probably 80% of your
dry eye treatment. The other 20% is
everything else you are doing. The drops,
the lid and lash cleanser, the tea tree
soap, the warm compresses. If you can get
your diet and hydration under control
everything else will follow. I always
tell people we try to heal your eyes
naturally and we teach you how to use or
how to do it naturally without using any
of our products but our products are
there to help you along the way and if
you need more information go to
dryeyecommunity.com and you can get our free book there. Ursula says I
received a brochure in the mail where
they are trying to sell you a vision
supplement. One thing they are pointing
out is Taurine is an ingredient. What is
that and what do you think about it? I
don’t know much about it truthfully
We can research it a little bit more for you. It’s not something
that’s been in our vision circle. I’m
guessing it has, yes it is just an amino
acid. We can do more research on it for you. I remember it being an
energy. That is the only thing I know but if you’re looking for a
healthier eyes that is what our ocular health
formulas for. That is going to be lutein,
zeaxanthin, astaxanthin, and a couple
other minerals that are going to be like
that amino acid taurine and so if you’re
looking for something like that just
ocular health formula should be fine for you
What time should dinner be to fast? That is a great question
Think of whenever you eat dinner and
then try to go 12 to 14 to 16 hours
after that you eat breakfast. You
may have to change things around a
little bit but if you can’t change
things around due to scheduling
conflicts like maybe your husband works
late and so you want to eat dinner with
him when he gets home or you leave early
so you have to eat breakfast early don’t
worry about that just the key thing is
to eliminate
the after-dinner snacking that you do
before bed. We have traveled
around the world this last year stayed
with a whole bunch of different people
and the one thing I always noticed is
that every single place we stayed at
after dinner a snack till bedtime. It was funny because right after
dinner we brush our teeth and then they would offer us snacks and this
snack and this snack and I’m just like no I
already brushed my teeth
You want a beer? Nope I already brushed my teeth. You want a
bag of popcorn? No I already brushed my teeth. After dinner snacking is the
biggest thing that we see and if you
eliminate that it will pay huge
difference. Not only for fasting purposes but weight loss because
you are not getting that extra calories. That looks like it is
all the questions. That’s great so again
this is The Dry Eye Show. I’m Dr. Travis
Zigler and I’m Dr. Jenna Zigler. We went over intermittent fasting today and so make
sure you click the link in the
description that will go back and you
can watch the replay once we get it
posted and then preview for what’s
coming up next week. We are going over artificial tears and more
specifically Oasis, Retaine, Refresh
Mega 3. We actually just started selling
Oasis on our website. Oasis is an
artificial tear that you can only buy in
doctors offices and since we are doctors
we are allowed to sell it online. We met
with their CEO and marketer a couple weeks ago. They’re allowing us
to sell it on our website. If you want to try the Oasis artificial tear
it is now live on our website. I will put a
link in the comments below and then
after that hopefully within the next
couple weeks that we are going
over our food sensitivity tests. We did a
quick dry eye show right before we got
on live here and we did a food
sensitivity test and I showed you how to
perform the food sensitivity test at
home and then we are going to send it in
I finally got all my blood droplets full. It took me about 15 minutes. That’s why
we are a little late getting on here. Watch that video we just
recorded before this and it shows how to
do the food sensitivity test and that
might be something that will be selling
soon and if you purchase it from us we will
probably be like a half-hour consult
with you to go over the results and
everything so pretty excited about that
and the company also does a half-hour
consult. We are excited about the food sensitivity test
The Oasis should we give a sneak peak
and the other thing we found out last Friday?
research and development? Yes you
can. Two other exciting things
that will probably come out by a fall is
we are looking into a lid wipe that is
hypochlorous acid base. There’s lots of
challenges with that and the challenge
is hypochlorous acid. When it touches
that cotton round it starts to become
deactivated. When it’s stored over time
not when you spray it on your cotton
round and use it. When it’s stored it can become deactivated
after six months and so that was a challenge for us and her the R&D
department had to figure out how to do
that. They are working on it
It is going to be really neat when it comes out and we are going to
get samples pretty soon and then we are
coming out with an ointment as well
A hypochlorous acid ointment so you can
put that on at night longer contact time
equals more healing and you can also use
it on the Nulids device. Pretty
excited about both of those. Does
glaucoma affect dry eyes and also the
circulating air at night from heater or
air conditioner? Yes to both because
glaucoma drops cause dryness and they
have preservatives and then all that
circulating air does. I use Xiidra and I have that issue
Cheryl says hello. Stay tuned lots of exciting
things coming up this year. We are going go over the food sensitivity
test live on The Dry Eye Show hopefully
within the next month
Take care. Bye and see you

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