[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:14.13,0:00:19.02,Default,,0000,0000,0000,,What if I told you that breakfast\Nbeing the most important meal of the day
Dialogue: 0,0:00:19.02,0:00:20.71,Default,,0000,0000,0000,,was wrong?
Dialogue: 0,0:00:22.63,0:00:25.04,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:00:27.32,0:00:33.81,Default,,0000,0000,0000,,What if I told you it is more important\Nwhen you eat than what you eat?
Dialogue: 0,0:00:34.90,0:00:38.78,Default,,0000,0000,0000,,Perhaps much of the nutritional dogma\Nthat we've been raised with
Dialogue: 0,0:00:38.78,0:00:40.55,Default,,0000,0000,0000,,is now outdated,
Dialogue: 0,0:00:40.96,0:00:44.53,Default,,0000,0000,0000,,like snacking all day long\Nand eating many meals.
Dialogue: 0,0:00:44.72,0:00:47.28,Default,,0000,0000,0000,,Over the next few minutes,\NI plan to discuss with you
Dialogue: 0,0:00:47.28,0:00:52.78,Default,,0000,0000,0000,,what I believe to be the most profoundly\Ntransformational concept and strategy
Dialogue: 0,0:00:52.78,0:00:55.54,Default,,0000,0000,0000,,as it pertains to health and aging.
Dialogue: 0,0:00:55.68,0:00:57.00,Default,,0000,0000,0000,,Over the last 20 years,
Dialogue: 0,0:00:57.00,0:01:00.04,Default,,0000,0000,0000,,as a nurse practitioner\Nand a functional nutritionist,
Dialogue: 0,0:01:00.04,0:01:02.16,Default,,0000,0000,0000,,I've seen tremendous shifts,
Dialogue: 0,0:01:02.16,0:01:04.76,Default,,0000,0000,0000,,tremendous shifts in health and wellness:
Dialogue: 0,0:01:04.76,0:01:09.22,Default,,0000,0000,0000,,escalating rates of obesity, diabetes\Nand cardiovascular disease -
Dialogue: 0,0:01:09.22,0:01:11.42,Default,,0000,0000,0000,,many of which are preventable.
Dialogue: 0,0:01:12.06,0:01:16.86,Default,,0000,0000,0000,,The choices we make in terms of nutrition\Nare profoundly impactful on our health,
Dialogue: 0,0:01:16.86,0:01:19.22,Default,,0000,0000,0000,,more than most of us realize.
Dialogue: 0,0:01:21.60,0:01:23.67,Default,,0000,0000,0000,,During my training as a nurse practitioner
Dialogue: 0,0:01:23.67,0:01:25.52,Default,,0000,0000,0000,,many years ago,
Dialogue: 0,0:01:25.80,0:01:31.52,Default,,0000,0000,0000,,the dominant nutritional paradigm\Nwas exercise more, eat less.
Dialogue: 0,0:01:31.60,0:01:34.41,Default,,0000,0000,0000,,I've found this\Nto be profoundly ineffective
Dialogue: 0,0:01:34.41,0:01:37.55,Default,,0000,0000,0000,,for most, if not all,\Nof my female patients.
Dialogue: 0,0:01:37.55,0:01:43.36,Default,,0000,0000,0000,,The concept of "calories-in,\Ncalories-out" alone is just not effective.
Dialogue: 0,0:01:43.83,0:01:47.06,Default,,0000,0000,0000,,Many of the things that I work with,\Nwith my female patients
Dialogue: 0,0:01:47.06,0:01:51.61,Default,,0000,0000,0000,,really focus on the connection\Nbetween our lifestyle choices
Dialogue: 0,0:01:51.61,0:01:53.94,Default,,0000,0000,0000,,and how that impacts healthy aging
Dialogue: 0,0:01:53.94,0:01:55.44,Default,,0000,0000,0000,,and weight gain.
Dialogue: 0,0:01:55.74,0:01:59.57,Default,,0000,0000,0000,,I do not believe, nor do I support,\Nthe limiting belief
Dialogue: 0,0:01:59.57,0:02:05.03,Default,,0000,0000,0000,,that women have to accept weight gain\Nas a normal function of aging.
Dialogue: 0,0:02:06.21,0:02:08.76,Default,,0000,0000,0000,,The National Health\Nand Nutrition Exam Survey,
Dialogue: 0,0:02:08.76,0:02:14.86,Default,,0000,0000,0000,,which looks at data\Nwith regard to children and adults
Dialogue: 0,0:02:14.86,0:02:19.32,Default,,0000,0000,0000,,in terms of their nutrition\Nand escalating obesity rates,
Dialogue: 0,0:02:19.32,0:02:23.12,Default,,0000,0000,0000,,compares what went on in the 1970s,
Dialogue: 0,0:02:23.32,0:02:26.22,Default,,0000,0000,0000,,where most Americans\Nconsumed three meals a day
Dialogue: 0,0:02:26.22,0:02:27.79,Default,,0000,0000,0000,,and no snacks;
Dialogue: 0,0:02:27.96,0:02:29.74,Default,,0000,0000,0000,,fast forward to today,
Dialogue: 0,0:02:29.74,0:02:33.76,Default,,0000,0000,0000,,most of what we are doing as Americans\Nis eating three meals a day
Dialogue: 0,0:02:33.76,0:02:35.92,Default,,0000,0000,0000,,and snacking all day long.
Dialogue: 0,0:02:37.12,0:02:38.30,Default,,0000,0000,0000,,Really.
Dialogue: 0,0:02:39.34,0:02:42.33,Default,,0000,0000,0000,,And so one of the things\Nthat starts to happen
Dialogue: 0,0:02:42.33,0:02:46.16,Default,,0000,0000,0000,,when healthcare providers\Nare telling our patients
Dialogue: 0,0:02:46.16,0:02:49.20,Default,,0000,0000,0000,,that we need to eat all day long -
Dialogue: 0,0:02:49.20,0:02:50.82,Default,,0000,0000,0000,,it's wrong.
Dialogue: 0,0:02:51.07,0:02:56.83,Default,,0000,0000,0000,,Eating all day long overtaxes\Nour pancreas and our digestive system.
Dialogue: 0,0:02:57.30,0:03:01.16,Default,,0000,0000,0000,,It overtaxes it so much\Nthat it cannot work properly.
Dialogue: 0,0:03:01.65,0:03:04.96,Default,,0000,0000,0000,,And if it cannot work properly,\Nwe cannot absorb our food
Dialogue: 0,0:03:04.96,0:03:07.20,Default,,0000,0000,0000,,or the nutrients in that food.
Dialogue: 0,0:03:07.39,0:03:10.66,Default,,0000,0000,0000,,Another really important distinction\Nwhen it comes to meal frequency,
Dialogue: 0,0:03:10.66,0:03:12.59,Default,,0000,0000,0000,,or how frequently we're eating,
Dialogue: 0,0:03:12.59,0:03:17.34,Default,,0000,0000,0000,,is the debate over sugar burners\Nversus fat burners.
Dialogue: 0,0:03:17.34,0:03:19.01,Default,,0000,0000,0000,,And when we're talking about that,
Dialogue: 0,0:03:19.01,0:03:24.89,Default,,0000,0000,0000,,a sugar burner is someone\Nthat consumes lots of carbohydrates
Dialogue: 0,0:03:25.08,0:03:28.50,Default,,0000,0000,0000,,and taps into glucose\Nas their primary fuel source,
Dialogue: 0,0:03:28.50,0:03:30.62,Default,,0000,0000,0000,,which is incredibly inefficient.
Dialogue: 0,0:03:30.62,0:03:32.57,Default,,0000,0000,0000,,If you recognize these individuals:
Dialogue: 0,0:03:32.57,0:03:34.60,Default,,0000,0000,0000,,They are frequently hungry.
Dialogue: 0,0:03:34.92,0:03:36.73,Default,,0000,0000,0000,,They often get hangry.
Dialogue: 0,0:03:36.73,0:03:41.34,Default,,0000,0000,0000,,They have - yes - significant dips\Nin their energy level.
Dialogue: 0,0:03:41.62,0:03:46.30,Default,,0000,0000,0000,,They struggle more with fat loss,\Nand they struggle more with their weight
Dialogue: 0,0:03:46.30,0:03:48.42,Default,,0000,0000,0000,,because insulin levels are high.
Dialogue: 0,0:03:48.42,0:03:52.28,Default,,0000,0000,0000,,Insulin is that fat-storing hormone.
Dialogue: 0,0:03:52.28,0:03:55.90,Default,,0000,0000,0000,,So if levels remain high,\Nwe have more oxidative stress;
Dialogue: 0,0:03:55.90,0:03:58.68,Default,,0000,0000,0000,,we have more inflammation;
Dialogue: 0,0:03:58.68,0:04:01.19,Default,,0000,0000,0000,,and we struggle more with weight gain.
Dialogue: 0,0:04:01.56,0:04:04.60,Default,,0000,0000,0000,,In sharp contrast to this are fat burners.
Dialogue: 0,0:04:04.60,0:04:07.03,Default,,0000,0000,0000,,They tap into fat stores for energy;
Dialogue: 0,0:04:07.03,0:04:08.78,Default,,0000,0000,0000,,they have sustained energy;
Dialogue: 0,0:04:08.78,0:04:10.95,Default,,0000,0000,0000,,they are much more clear cognitively;
Dialogue: 0,0:04:10.95,0:04:13.56,Default,,0000,0000,0000,,they don't get hangry;
Dialogue: 0,0:04:14.60,0:04:16.53,Default,,0000,0000,0000,,it's easier for them to lose weight
Dialogue: 0,0:04:16.53,0:04:18.60,Default,,0000,0000,0000,,because they tap into those fat stores;
Dialogue: 0,0:04:18.60,0:04:22.05,Default,,0000,0000,0000,,they sleep better;\Nand they age more slowly.
Dialogue: 0,0:04:22.34,0:04:27.93,Default,,0000,0000,0000,,So meal timing and how frequently\Nwe are eating - it's absolutely crucial.
Dialogue: 0,0:04:28.18,0:04:30.02,Default,,0000,0000,0000,,Absolutely crucial.
Dialogue: 0,0:04:30.76,0:04:34.24,Default,,0000,0000,0000,,Let's talk about some statistics\Nas they pertain to women
Dialogue: 0,0:04:34.24,0:04:35.96,Default,,0000,0000,0000,,and healthy aging.
Dialogue: 0,0:04:35.96,0:04:41.27,Default,,0000,0000,0000,,So we know two-thirds of women\N40-50 years of age are overweight,
Dialogue: 0,0:04:41.27,0:04:43.49,Default,,0000,0000,0000,,and more than half are obese.
Dialogue: 0,0:04:43.71,0:04:46.83,Default,,0000,0000,0000,,How do we proactively\Naddress this statistic
Dialogue: 0,0:04:46.83,0:04:48.72,Default,,0000,0000,0000,,without quick fixes?
Dialogue: 0,0:04:48.92,0:04:51.48,Default,,0000,0000,0000,,It makes me want to cry
Dialogue: 0,0:04:51.48,0:04:55.34,Default,,0000,0000,0000,,when my female patients\Nwould prefer I write them a prescription
Dialogue: 0,0:04:55.52,0:04:58.47,Default,,0000,0000,0000,,than work on changing their diet,
Dialogue: 0,0:04:59.01,0:05:00.50,Default,,0000,0000,0000,,more exercise,
Dialogue: 0,0:05:00.50,0:05:02.50,Default,,0000,0000,0000,,other lifestyle changes.
Dialogue: 0,0:05:03.27,0:05:09.20,Default,,0000,0000,0000,,Women in their 50s and 60s\Ngain an average of 1.5 pounds per year.
Dialogue: 0,0:05:09.47,0:05:11.52,Default,,0000,0000,0000,,Per year. That's average.
Dialogue: 0,0:05:12.16,0:05:15.72,Default,,0000,0000,0000,,And some of this is attributable\Nto things like hormonal fluctuations,
Dialogue: 0,0:05:15.72,0:05:19.62,Default,,0000,0000,0000,,women having less lean muscle mass\Nthan their male counterparts,
Dialogue: 0,0:05:19.62,0:05:22.01,Default,,0000,0000,0000,,sleep disturbances and mood disorders.
Dialogue: 0,0:05:22.01,0:05:26.63,Default,,0000,0000,0000,,However, there are strategies\Nwe can use to help offset this.
Dialogue: 0,0:05:27.90,0:05:30.76,Default,,0000,0000,0000,,So folks, I want you to save your money
Dialogue: 0,0:05:30.76,0:05:35.75,Default,,0000,0000,0000,,on potions and powders and supplements\Nthat are not long-term solutions.
Dialogue: 0,0:05:35.75,0:05:37.66,Default,,0000,0000,0000,,I've got a better idea.
Dialogue: 0,0:05:38.13,0:05:40.22,Default,,0000,0000,0000,,And I'm going to tell you about it.
Dialogue: 0,0:05:40.58,0:05:42.53,Default,,0000,0000,0000,,I've got a better idea.
Dialogue: 0,0:05:42.77,0:05:46.62,Default,,0000,0000,0000,,There are lots of strategies\Nthat I use with my female patients,
Dialogue: 0,0:05:46.62,0:05:50.54,Default,,0000,0000,0000,,but none more powerful\Nthan intermittent fasting.
Dialogue: 0,0:05:51.01,0:05:54.76,Default,,0000,0000,0000,,Intermittent fasting\Ncan help fuel fat loss
Dialogue: 0,0:05:54.76,0:05:58.01,Default,,0000,0000,0000,,as well as many other benefits\Nthat I'll talk more about in a second.
Dialogue: 0,0:05:58.01,0:06:00.43,Default,,0000,0000,0000,,But it also can improve\Ninterpersonal relationships
Dialogue: 0,0:06:00.43,0:06:02.21,Default,,0000,0000,0000,,and self-esteem.
Dialogue: 0,0:06:02.21,0:06:04.69,Default,,0000,0000,0000,,And for many women, this permits them -
Dialogue: 0,0:06:04.69,0:06:10.45,Default,,0000,0000,0000,,it's the magic bullet that allows them\Nto gain back their former selves.
Dialogue: 0,0:06:10.60,0:06:12.18,Default,,0000,0000,0000,,Really powerful.
Dialogue: 0,0:06:12.38,0:06:14.81,Default,,0000,0000,0000,,And the really cool thing\Nabout intermittent fasting
Dialogue: 0,0:06:14.81,0:06:15.90,Default,,0000,0000,0000,,is it's free,
Dialogue: 0,0:06:15.90,0:06:18.30,Default,,0000,0000,0000,,it's flexible and it's simple.
Dialogue: 0,0:06:18.30,0:06:19.70,Default,,0000,0000,0000,,You take nothing else away.
Dialogue: 0,0:06:19.70,0:06:21.88,Default,,0000,0000,0000,,Free. Flexible. Simple.
Dialogue: 0,0:06:22.19,0:06:24.55,Default,,0000,0000,0000,,So let's talk about intermittent fasting.
Dialogue: 0,0:06:24.55,0:06:28.97,Default,,0000,0000,0000,,It is the absence of food\Nduring a prescribed time period.
Dialogue: 0,0:06:29.77,0:06:33.40,Default,,0000,0000,0000,,You exist either in a fed\Nor a fasted state.
Dialogue: 0,0:06:33.40,0:06:36.11,Default,,0000,0000,0000,,I'm sure for many of you,\Nyou had breakfast this morning.
Dialogue: 0,0:06:36.11,0:06:39.52,Default,,0000,0000,0000,,So when you eat, insulin\Nis secreted by the pancreas
Dialogue: 0,0:06:39.52,0:06:42.08,Default,,0000,0000,0000,,to move sugar into the cells.
Dialogue: 0,0:06:42.08,0:06:47.94,Default,,0000,0000,0000,,We store the bulk of our sugar\Nin our liver and our skeletal muscle.
Dialogue: 0,0:06:47.94,0:06:51.10,Default,,0000,0000,0000,,But when we exceed those storage sites,
Dialogue: 0,0:06:51.10,0:06:53.14,Default,,0000,0000,0000,,we store it as fat.
Dialogue: 0,0:06:53.46,0:06:58.31,Default,,0000,0000,0000,,When we're fasted, insulin levels are low
Dialogue: 0,0:06:58.31,0:07:01.89,Default,,0000,0000,0000,,and we can tap into fat stores for energy.
Dialogue: 0,0:07:02.86,0:07:05.14,Default,,0000,0000,0000,,Free. Flexible. Simple.
Dialogue: 0,0:07:05.46,0:07:09.82,Default,,0000,0000,0000,,And so, when we're talking about\Nintermittent fasting, it's fairly simple.
Dialogue: 0,0:07:09.82,0:07:11.71,Default,,0000,0000,0000,,If you skip breakfast -
Dialogue: 0,0:07:11.91,0:07:13.74,Default,,0000,0000,0000,,If you skip breakfast in the morning,
Dialogue: 0,0:07:13.74,0:07:17.32,Default,,0000,0000,0000,,you can reduce your caloric intake\Nby 20 to 40 percent.
Dialogue: 0,0:07:17.53,0:07:21.10,Default,,0000,0000,0000,,And the typical time frame\Nthat I recommend to my female patients
Dialogue: 0,0:07:21.10,0:07:22.70,Default,,0000,0000,0000,,is a 16:8.
Dialogue: 0,0:07:22.70,0:07:26.96,Default,,0000,0000,0000,,Sixteen hours a day fasted\Nwith an eight-hour feeding window.
Dialogue: 0,0:07:27.30,0:07:29.62,Default,,0000,0000,0000,,I know that seems\Na little overwhelming at first,
Dialogue: 0,0:07:29.62,0:07:32.74,Default,,0000,0000,0000,,but I'll give you some strategies\Nfor how you go about doing that.
Dialogue: 0,0:07:32.74,0:07:36.50,Default,,0000,0000,0000,,So, the 20-40 percent\Nreduction in calories
Dialogue: 0,0:07:36.50,0:07:39.33,Default,,0000,0000,0000,,means that you can fuel fat loss.
Dialogue: 0,0:07:39.71,0:07:43.40,Default,,0000,0000,0000,,So what are some of the benefits\Nother than fat loss -
Dialogue: 0,0:07:43.74,0:07:46.59,Default,,0000,0000,0000,,fat loss and especially visceral fat\Naround our abdomens,
Dialogue: 0,0:07:46.59,0:07:48.40,Default,,0000,0000,0000,,around our major organs?
Dialogue: 0,0:07:48.40,0:07:52.85,Default,,0000,0000,0000,,We know that it improves mental clarity\Nbecause insulin levels are low.
Dialogue: 0,0:07:52.85,0:07:55.52,Default,,0000,0000,0000,,We know that it spikes\Nhuman growth hormone,
Dialogue: 0,0:07:55.52,0:07:58.14,Default,,0000,0000,0000,,which helps us with lean muscle mass.
Dialogue: 0,0:07:58.53,0:08:01.72,Default,,0000,0000,0000,,We know that it induces\Nsomething called autophagy -
Dialogue: 0,0:08:01.72,0:08:03.69,Default,,0000,0000,0000,,I will speak more about this in a second.
Dialogue: 0,0:08:03.69,0:08:05.71,Default,,0000,0000,0000,,But this is spring cleaning for the cells.
Dialogue: 0,0:08:05.71,0:08:09.21,Default,,0000,0000,0000,,It is only evoked when we are fasted.
Dialogue: 0,0:08:09.21,0:08:11.10,Default,,0000,0000,0000,,Autophagy.
Dialogue: 0,0:08:11.10,0:08:13.43,Default,,0000,0000,0000,,We know that it lowers insulin levels,
Dialogue: 0,0:08:13.43,0:08:14.53,Default,,0000,0000,0000,,blood pressure,
Dialogue: 0,0:08:14.53,0:08:16.94,Default,,0000,0000,0000,,improves our cholesterol profile.
Dialogue: 0,0:08:18.18,0:08:22.26,Default,,0000,0000,0000,,And we know that it can reduce your risk\Nfor developing cancer
Dialogue: 0,0:08:22.26,0:08:25.93,Default,,0000,0000,0000,,and Alzheimer's disease,\Nwhich I like to call type 3 diabetes.
Dialogue: 0,0:08:25.93,0:08:30.32,Default,,0000,0000,0000,,If, for no other reason,\Nwe want to protect our brains.
Dialogue: 0,0:08:31.76,0:08:36.71,Default,,0000,0000,0000,,As wonderful a strategy as this is,\Nit is not for everyone.
Dialogue: 0,0:08:36.97,0:08:38.40,Default,,0000,0000,0000,,I'm going to talk briefly
Dialogue: 0,0:08:38.40,0:08:42.03,Default,,0000,0000,0000,,about the individuals\Nthat want to avoid this strategy.
Dialogue: 0,0:08:42.42,0:08:46.14,Default,,0000,0000,0000,,First and foremost,\Nif you are a brittle diabetic,
Dialogue: 0,0:08:46.14,0:08:49.22,Default,,0000,0000,0000,,or you have difficult-to-control diabetes;
Dialogue: 0,0:08:49.72,0:08:53.75,Default,,0000,0000,0000,,if you are a child, an adolescent\Nor age greater than 70 -
Dialogue: 0,0:08:53.75,0:08:55.99,Default,,0000,0000,0000,,might not be the best strategy;
Dialogue: 0,0:08:56.16,0:08:57.50,Default,,0000,0000,0000,,if you are pregnant;
Dialogue: 0,0:08:57.50,0:09:02.48,Default,,0000,0000,0000,,if you have chronic heart issues,\Nkidney or renal issues -
Dialogue: 0,0:09:02.48,0:09:04.48,Default,,0000,0000,0000,,not the best strategy.
Dialogue: 0,0:09:04.72,0:09:07.60,Default,,0000,0000,0000,,If you have a history\Nof a disordered relationship with food,
Dialogue: 0,0:09:07.60,0:09:13.69,Default,,0000,0000,0000,,whether it is anorexia,\Nbulimia or binge eating -
Dialogue: 0,0:09:13.69,0:09:16.97,Default,,0000,0000,0000,,might not be the best strategy\Nbecause it can invoke those tendencies.
Dialogue: 0,0:09:16.97,0:09:20.49,Default,,0000,0000,0000,,And last but not least,\Nif you have a low body mass index,
Dialogue: 0,0:09:20.49,0:09:21.62,Default,,0000,0000,0000,,you're frail
Dialogue: 0,0:09:21.62,0:09:25.25,Default,,0000,0000,0000,,or you've recently been in the hospital\Nlike I was for 13 days.
Dialogue: 0,0:09:25.25,0:09:27.80,Default,,0000,0000,0000,,I'm not currently intermittent fasting.
Dialogue: 0,0:09:28.91,0:09:32.07,Default,,0000,0000,0000,,Now, everyone always asks,
Dialogue: 0,0:09:32.44,0:09:35.16,Default,,0000,0000,0000,,Well, when you're fasting,\Nwe know we're not eating food,
Dialogue: 0,0:09:35.16,0:09:40.62,Default,,0000,0000,0000,,but you can absolutely consume things\Nlike filtered water, plain coffee or tea.
Dialogue: 0,0:09:40.62,0:09:42.32,Default,,0000,0000,0000,,They will not break your fast.
Dialogue: 0,0:09:42.32,0:09:45.19,Default,,0000,0000,0000,,But when you're ready to eat,\Nwhat do you eat?
Dialogue: 0,0:09:45.19,0:09:50.38,Default,,0000,0000,0000,,Now, I would be remiss\Nif I did not mention that there are foods
Dialogue: 0,0:09:50.38,0:09:53.36,Default,,0000,0000,0000,,that are going to be more\Nadvantageous for you to consume
Dialogue: 0,0:09:53.36,0:09:55.82,Default,,0000,0000,0000,,when you're ready to break your fast.
Dialogue: 0,0:09:55.82,0:10:00.03,Default,,0000,0000,0000,,So I want you to focus\Non real whole foods.
Dialogue: 0,0:10:00.03,0:10:03.25,Default,,0000,0000,0000,,That's what your body needs,\Nwants and deserves.
Dialogue: 0,0:10:03.25,0:10:07.49,Default,,0000,0000,0000,,So I want you to purchase the best quality\Nprotein that your budget permits.
Dialogue: 0,0:10:07.49,0:10:11.43,Default,,0000,0000,0000,,Ideally, organic or pastured meat,\Nwild-caught fish.
Dialogue: 0,0:10:11.69,0:10:13.48,Default,,0000,0000,0000,,Healthy fats - so crucial -
Dialogue: 0,0:10:13.48,0:10:15.80,Default,,0000,0000,0000,,helpful for building healthy hormones
Dialogue: 0,0:10:15.80,0:10:20.04,Default,,0000,0000,0000,,and also really important for satiety -\Nmaking sure our taste buds light up,
Dialogue: 0,0:10:20.04,0:10:21.34,Default,,0000,0000,0000,,make us happy.
Dialogue: 0,0:10:21.34,0:10:24.02,Default,,0000,0000,0000,,I'm not part of the anti-fat brigade.
Dialogue: 0,0:10:24.02,0:10:25.59,Default,,0000,0000,0000,,Really, really important.
Dialogue: 0,0:10:25.59,0:10:28.16,Default,,0000,0000,0000,,Twenty years ago, I might\Nhave told you not to eat fat,
Dialogue: 0,0:10:28.16,0:10:29.28,Default,,0000,0000,0000,,but now we know better.
Dialogue: 0,0:10:29.28,0:10:32.12,Default,,0000,0000,0000,,So I want you to focus\Non things like avocados,
Dialogue: 0,0:10:32.12,0:10:37.17,Default,,0000,0000,0000,,coconut oil, grass-fed butter and nuts -\Nreally great, healthy fats.
Dialogue: 0,0:10:37.56,0:10:39.17,Default,,0000,0000,0000,,Unprocessed carbohydrates.
Dialogue: 0,0:10:39.17,0:10:40.92,Default,,0000,0000,0000,,Ladies, absolutely crucial,
Dialogue: 0,0:10:40.92,0:10:44.60,Default,,0000,0000,0000,,if you're in perimenopause,\Nthe five to seven years before menopause,
Dialogue: 0,0:10:44.60,0:10:46.10,Default,,0000,0000,0000,,or you're in menopause,
Dialogue: 0,0:10:46.10,0:10:48.86,Default,,0000,0000,0000,,quality and quantity are crucial.
Dialogue: 0,0:10:49.12,0:10:53.93,Default,,0000,0000,0000,,So I want you to consume things\Nlike low-glycemic berries,
Dialogue: 0,0:10:53.93,0:10:58.24,Default,,0000,0000,0000,,green leafy vegetables, squash,\Nquinoa, sweet potatoes
Dialogue: 0,0:10:58.24,0:11:00.66,Default,,0000,0000,0000,,as opposed to bread and pasta.
Dialogue: 0,0:11:01.55,0:11:05.77,Default,,0000,0000,0000,,Cautionary tale: I want you\Nto limit sugar and alcohol.
Dialogue: 0,0:11:06.08,0:11:08.82,Default,,0000,0000,0000,,By that I mean, I want you\Nto not consume those things
Dialogue: 0,0:11:08.82,0:11:11.78,Default,,0000,0000,0000,,because they can offset\Nall the good that you're doing.
Dialogue: 0,0:11:11.78,0:11:14.71,Default,,0000,0000,0000,,And lastly, keep yourself well hydrated.
Dialogue: 0,0:11:15.37,0:11:16.53,Default,,0000,0000,0000,,Now, I want to make sure
Dialogue: 0,0:11:16.53,0:11:19.24,Default,,0000,0000,0000,,that I briefly touch on\Nsome of the practical implications
Dialogue: 0,0:11:19.24,0:11:22.58,Default,,0000,0000,0000,,for how you would go about\Nstarting intermittent fasting.
Dialogue: 0,0:11:22.58,0:11:27.29,Default,,0000,0000,0000,,Generally, I have my ladies\Nstart with 12-13 hours of fasted period.
Dialogue: 0,0:11:27.29,0:11:30.30,Default,,0000,0000,0000,,And they can slowly increase\Nby an hour or so every day
Dialogue: 0,0:11:30.30,0:11:33.16,Default,,0000,0000,0000,,until they've reached that 16 hour mark.
Dialogue: 0,0:11:33.16,0:11:35.70,Default,,0000,0000,0000,,Again, you want to keep yourself\Nreally well hydrated.
Dialogue: 0,0:11:35.70,0:11:37.80,Default,,0000,0000,0000,,You can also have plain coffee or tea.
Dialogue: 0,0:11:37.80,0:11:42.84,Default,,0000,0000,0000,,In addition to that, you want to ensure\Nthat you give it a solid 30 days
Dialogue: 0,0:11:42.84,0:11:45.61,Default,,0000,0000,0000,,before you determine\Nif it's the right strategy for you.
Dialogue: 0,0:11:45.61,0:11:47.65,Default,,0000,0000,0000,,And if you have chronic health conditions,
Dialogue: 0,0:11:47.65,0:11:50.74,Default,,0000,0000,0000,,I want to make sure you discuss it\Nwith your healthcare provider.
Dialogue: 0,0:11:50.74,0:11:51.80,Default,,0000,0000,0000,,Really important.
Dialogue: 0,0:11:51.80,0:11:54.11,Default,,0000,0000,0000,,And recognize it may take\Nsix to eight weeks
Dialogue: 0,0:11:54.11,0:11:57.42,Default,,0000,0000,0000,,to really see the full benefits\Nof what you're doing.
Dialogue: 0,0:11:57.62,0:12:02.28,Default,,0000,0000,0000,,The biggest pain point\Nfor my female patients is weight gain.
Dialogue: 0,0:12:02.53,0:12:06.16,Default,,0000,0000,0000,,I have a fantastic strategy\Nto help with this,
Dialogue: 0,0:12:06.16,0:12:10.29,Default,,0000,0000,0000,,but I don't want you to buy into\Nthe next $50 container of protein powder
Dialogue: 0,0:12:10.53,0:12:14.12,Default,,0000,0000,0000,,or the hottest weight loss\Nsupplement that's out there.
Dialogue: 0,0:12:14.34,0:12:19.69,Default,,0000,0000,0000,,I want you to think about the fact\Nthis is a simple, flexible and free option
Dialogue: 0,0:12:19.69,0:12:22.38,Default,,0000,0000,0000,,that you can try at home,
Dialogue: 0,0:12:22.38,0:12:25.18,Default,,0000,0000,0000,,discuss with your healthcare\Nprovider if necessary.
Dialogue: 0,0:12:25.39,0:12:27.69,Default,,0000,0000,0000,,I really feel so passionately about this
Dialogue: 0,0:12:27.69,0:12:31.52,Default,,0000,0000,0000,,because it's something that all of us\Nshould be discussing with our patients.
Dialogue: 0,0:12:31.52,0:12:32.84,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:12:32.84,0:12:34.49,Default,,0000,0000,0000,,(Applause)