How to Make the Metabolic Switch

How to Make the Metabolic Switch

January 21, 2020 2 By Jose Scott


Most people in the standard American
diet become obese not so much because of what they eat but when they eat it. Three
meals a day are bound to keep you in a metabolism that requires food intake for
energy. Let me show you how you can break away from this vicious cycle and begin
to use your own body fat for energy. Once you train your body you’re not going to feel hungry. Best of all you will have enough energy to get you through the day hello everyone this is Juan Sarmiento. Ten years ago I started my one meal a day or OMAD regimen… and It transformed my life. Only recently it has become clear to me that I did all the right things
without even knowing it. It turns out, the science explains how I changed my life. The secret is not in changing your diet but changing the time when you eat it. In this video I’m going to show you how I lost 28 percent of my body weight
without changing my diet. Limiting my meals to one meal a day I made a switch
in my metabolism and became a new man. Here is the brief review of the science
involved: With the passing hours of fasting there are changes in our bodies. These changes occur in four stages. Stage one is the Fed State within 3 hours of any meal or snack. People eating 3 meals a day plus one or two snacks do not move beyond the stage until night when they may fast for 12 hours while
they are asleep. Stage two is the early fasting state around 18 hours of fasting. Only people doing at least the 18:6 intermittent fasting regimen reach this
stage. Those of us who prefer the OMAD regimen exceed this stage but do not get
to the stage 3. Stage 3 consists of 36 to 48 hours of fasting, which include the
alternative day fasting and the one meal every other day or the OMEOD regimen.
stage 4 consists of fasting for over 48 hours and it is done only once, twice, or
three times a year but not many people do them. Stage 3 and 4 are beyond the
scope of this video and will discussed them in future videos. Let’s
talk about the Fed State: When we eat a meal be it breakfast, dinner or snack our
glucose levels in blood rice. Our pancreas is stimulated to secrete the
energy storage hormone named insulin. You probably have heard of this hormone
in the context of diabetes. Insulin is at the very center of the obesity epidemic.
Diabetes is not caused by obesity but rather both are diseases with a common
cause: Out of control insulin. Being so important in our energy production and
storage we should know some basic facts about insulin. Insulin levels in blood
are highest after a meal especially if it is rich in carbohydrates. Proteins and
even fats stimulate insulin although at a very low level. Insulin helps to move
glucose, one of the most important products of our digestion, from blood
into the cells. Once in the cells glucose can be used for energy production
through a chemical process called glycolysis. If we eat too much the excess
glucose is taken to the liver and muscle where it is stored in the form of
glycogen for later use. Think of this storage as putting food in
the refrigerator for use in the short term. This process is called glycogenesis. If there is still excess glucose once the glycogen storage capacity is
exceeded there is only one thing to do: Insulin transform glucose into fatty
acids to be stored in our body fat. Think of this storage like putting food in the
freezer for long-term use. Most people in modern society do not get to the point
of requiring this stored fat. in fact in this state when insulin is
dominant the use of fat for energy production or lipolysis is suppressed. Insulin wants to save us from starvation in the long run the problem is, in our
modern society the last of our concerns is the lack of food or the need to store
it in our bodies as energy in fat. With the 18:6 intermittent fasting regimen or
the OMAD regimen we reach the stage of early fasting 18 hours after our meal. Finally the blood levels of insulin are at their lowest point. But where does the
energy come from to keep us going. Well remember the glycogen storage? Since
glucose forms the building blocks of glycogen glucose is extracted from
glycogen by a process called glycogenolysis. However the glycogen
stores are limited and once consumed the body must obtain energy from an
alternative source. Once the insulin decrease during fasting free fatty acids
may be used for energy via a process called lipolysis. This means that we are
beginning to make use of our fat storage for energy. This very point when fatty
acids are mobilized to produce energy, usually starts 12 hours after food
intake, and it is called the metabolic switch. We hardly ever go beyond the third state
and we hardly ever go far beyond three hours without food. After breakfast we
might make it to noon for the first eating cycle of the day. Unless of course
we have a snack in the middle of the morning. Thus we enter a second feeding cycle as we have our lunch at noon. Unless we have a snack in the middle of the afternoon, this feeding cycle may last six hours as
we can hardly wait to get home and eat our dinner. Our third cycle following our
dinner is the longest period without food. It usually takes twelve hours unless we have another snack before bed. When we
sleep we require no significant amount of energy after a fast of 12 hours or
less during our night sleep. Even without counting snacks we remain in the fed
state most of our day in fact most of our lives. Only at night to insulin
levels come down but not long enough for us to make the metabolic switch. The
switch starts to occur precisely 12 hours after our last meal. Insulin and
the appetite hormone ghrelin keep us hungry all day this is why our source of
energy is almost exclusively glucose. In fact when we are hungry we like to say that we are hypoglycemic. How is it possible that we
are hungry so often. We believe that only by staying in the fed state most of our
days we will have enough energy to keep us going. We never make the switch. We stay in an energy metabolism that depends on food intake to give us the energy to take us through the day. We fear that missing a snack will render us hypoglycemic. If insulin moves glucose out of the blood into storage we are in a temporary hypoglycemia. We experience what we know as hunger. The truth is that we hardly ever give our pancreas a break
an insulin stays high all day long. Following the conventional medical
advice to avoid fats I cut some of my favorite foods between the 1980s and
2009. Doing so made me obese. This is because my energy came not from my body fat, but for my food intake. Insulin made sure of that by storing the excess glucose in my body fat. Starting OMAD ensure that my energy came from my body fat, even though I did not change my diet. at all. I kept eating a low-fat, high-carb
diet although it did take me five years but I began to look more and more like
when I was 28 gray hair notwithstanding. When I took the fateful decision to eat
only one meal a day my wife thought I was crazy. This is how conditioned we are
to eating three meals a day. We never think that there is a possible better
alternative. Eating three meals a day will keep our insulin levels in blood
high and insulin will take the excess energy that we consume and store it as
body fat. Only we never get to use it. To break this cycle we need to do the
metabolic switch and that could only be done with an 18-hour fasting every day.
it is really not that hard 21 days of continuous OMAD will be enough to make
the switch permanent. This new lifestyle will change your life by improving your
health and your fitness through intermittent fasting in general
and OMAD in particular. This is Juan Sarmiento reminding you that life is
looking up. Thank you Thank you for joining me in this video
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