Hi, welcome to Section six. This is the last section. If you're doing these in order, this is the last week of the instruction. I hope that you're doing well if you've been doing this now for six weeks, you should be pretty well adjusted to your intermittent fasting and I'm hoping that you're starting to see some of the benefits. If you're doing this for weight loss and you're not seeing a whole lot of weight loss yet please don't get discouraged. If you are suffering from some metabolic disorders or insulin resistance, it may take a little bit longer.

When I started my intermittent fasting journey, it took me probably two to three months before I started seeing any significant weight loss. But then once your body adjusts and and you take care of that insulin resistance and you have better responsiveness from your body with to the insulin, they You will start to see weight loss rather quickly. So, if you're looking for weight loss Hang in there. A few points I wanted to make just to, you know, round things out and kind of wrap things up a few reminders. Make intermittent fasting work for you. Okay?

It is very flexible, and you should use it to your advantage don't get, you know, stuck in following a really strict schedule and get really paranoid about well, I can't eat until exactly 12 o'clock and if you're really hungry one morning and your stomach is really growing, you're really your body's telling you that you need some food have eat a little earlier, okay? It's not, it's not that big of a deal. Don't let it stop you from enjoying family celebrations. You know, if you intermittent fast six days out of the week and and on the seventh day is the day that you like to go out to brunch, okay, you need to make it work for you. It's not a really super strict plan. It's more of a lifestyle.

And so it's it's adjustable. It needs to be flexible. Okay. Second point was don't again, don't think of as a diet, think of as a lifestyle. Give it at least three weeks. If you're just starting out, maybe you're watching all these videos all at one time.

And you're just starting out, please give it at least three weeks to get adjusted. It can take a little bit of time where you might still be, you know, feeling hungry in the mornings, maybe a little bit, a little bit groggy from it, but after about three weeks, your body will adjust and you'll start feeling a lot better, I'll have a lot more energy. Drink plenty of water. That's very important. I recommend drinking a full glass of water as soon as you get up in the morning. First thing you do maybe with a little bit of lemon squeezed in it.

And if you're extending your fast until until late morning or noon, know that you should probably be the most productive in the morning. Because as we talked about during the fasting period, so We usually get a little bit of boost to energy to our brains. And so we're gonna be a little bit sharper during the fasting period. And so it's actually probably going to be your most productive time. So focus on your heaviest tasks and your most important task during the morning. And another benefit to that is that it keeps you busy, and you won't be obsessing about food.

So, eat enough protein. Maybe a little, a little bit of protein with every meal does not have to be all animal based protein at every meal, you could have a plant protein and but not too much, because again, protein does trigger insulin. So we want to medium protein, low carb, lots of healthy fats, make sure you have lots of healthy fats. They're they're very good for your body needs it Don't worry about the about you know, the dietary cholesterol and it's it doesn't have as much effect on insulin it will keep it for longer. Okay. So, another point, don't tell people that you're fasting.

If they're not somebody who's who's really on board who understands what this is, a lot of people, they start to worry about you that you're not eating and they may try to kind of sabotage you. So, people who you don't think I'll understand, just don't talk about it. Nobody's gonna notice you're not eating breakfast. Intermittent Fasting is not a cure all. And I've said this before. If you eat crap, you're gonna feel like crap.

So it's not going to cover up all your sins, you still have to eat healthy, good Whole Foods. And as I said, in the clean eating, no video, all calories are not created equal. Okay, so we're not counting calories here. Don't be counting calories, don't be counting your macros, you really you need to just relax, listen to your body and concentrate on eating healthy Whole Foods and avoiding packaged and processed foods. And as you get further along, and you're Probably more like a couple of months into it, you're going to start feeling so much better and your body is going to give you more signals and you're going to be listening to your body and you're going to understand what it is that you need when you need it. Okay.

Let's see. Focus on nutrient dense foods that are rich and healthy fats, protein and fiber. Keeps your blood sugar balance so lots of veggies, eggs, if you can eat eggs, avocado is really good. I eat a whole avocado every day. Nuts, fish, beans and lentils, all good, healthy, nutrient dense foods that will keep you full and nourish your body. And again, just listen to your body.

Okay, listen to what your body is saying. And you'll do just fine. I'm going to in the in this week's material is another recipe which is my favorite intermittent fasting lunch, which is I call my fat salad and has just tons of healthy fats. And it there's actually no animal protein in the way I make a use of it. keema Patty, you could add some some chicken or some meat if you wanted to, but honestly, it has so many fats that you will be full until dinnertime. It's a wonderful salad.

So check that out and enjoy that. And thank you so much for joining me on this journey and I hope that is going well for you. And again, if you have any questions or comments, please shoot me an email or a message on the private Facebook group page. Okay, thanks. Bye bye