JEÛNE INTERMITTENT : Le TOP 5 des ERREURS qui RUINENT tes résultats !

Hi everyone, welcome to this live, tonight we're going to talk about intermittent fasting. I hope you're doing well, I hope you're in good shape. Don't hesitate to tell me in the comments if the sound is good, if you can hear me well. So tonight we're going to talk about intermittent fasting, and in particular errors that are quite common when we start intermittent fasting, and even sometimes when we've been doing it for a very long time. These are errors that can literally ruin your efforts, especially if your goal, for example, is to lose fat mass. Well, a lot of people make mistakes and tell me afterwards, I don't understand Wilfried, I applied what you said, and it doesn't work. So we're going to look at five fairly classic errors that can ruin your efforts tonight. Don't hesitate to leave a little like under this live, and share it around you, with people who will be interested. I'm sure you know people who also have small problems with intermittent fasting. So I invite you to share it around you to help me discover my work. So, before we start on the five mistakes, I would just like to do a quick overview, really quick, where we're going to talk about the basics, what is intermittent fasting, what can we consume and what are the advantages. I assure you, the goal is going to be pretty quick at this point, because it's not necessarily the goal of this live. We're going to be pretty quick. So, first, why practice intermittent fasting? First advantage, it makes you lose weight, lose fat mass, if your goal is to lose fat mass. If your goal is not to lose fat mass, well, it won't make you lose weight, it will make you stay in shape, or even sometimes that you can gain muscle mass, because it's quite interesting on weight gain. Paradoxically, we might think it's not necessarily effective for weight gain, but it can be. I might do a subject on that soon. It improves digestion, you leave your digestive system at rest, you increase insulin sensitivity, so behind that, it will decrease insulin resistance, insulin resistance, which is a fairly common problem, especially for people who have trouble losing weight, and which can eventually lead to type 2 diabetes, so a very important point. It also slows down aging, since it promotes the secretion of growth hormone. I won't go into detail, that's also what's going to help you gain weight, for people who want to gain weight. It also activates autophagy, when the intermittent fasting is long enough, that is, the accelerated recycling of body cells. It helps the immune system, because to make it super simple, when you digest, the immune system is less effective. That's why when you're sick, you're not hungry, simply because the body tells you, stop eating, you can put the body's energy at the disposal of the immune system to fight pathogens. To make it very simple. It increases growth hormone, it reduces inflammation, intermittent fasting secretes endogenous anti-inflammatory molecules. In other words, it allows the body to promote the secretion of hormones that will reduce chronic inflammation, because I talk a lot about chronic inflammation, it's a big problem that a lot of people have in this modern world, which is very inflammatory. So intermittent fasting is generally anti-inflammatory. It increases concentration, it increases focus. For example, to give you my personal example, I work mostly in the morning, I work on the scripts of the videos in the morning, I work on the articles in the morning, I work on the organization of my business in the morning, and in the morning, I often don't have lunch. I practice intermittent fasting. And so, by practicing intermittent fasting, I'm much more focused, I have less energy loss, and I can do a lot of work between 8 and noon, which is my favorite time. And I know that, conversely, when I have breakfast, especially a small glucose breakfast, my concentration is less effective. So that's it. All this to say that intermittent fasting has a lot of health benefits, it is not a fashion, contrary to what many people think, intermittent fasting is, let's say, a normal functioning of the body that we have had since the dawn of time. If you go back in history, humanity, our ancestors didn't necessarily eat a small breakfast, a lunch, an evening meal, and breakfasts. That's more, let's say, social norms more than real physiological needs. So then, what is the typical day, let's say, for intermittent fasting? Well, a typical day, it's going to be, we're going to fast from roughly 8 p.m. in the evening to noon the next day. So if you count, it's been 16 hours of fasting. Isn't there a little mistake? 20 o'clock, that's four. Yes, that's right, it's 4.01 p.m. So of course, this diagram is totally arbitrary. It's an example. If you ever have other needs, other schedules that you can set up, there's no problem with that. It's an example of 16-8, which is the most common format. And some practice 16-8 by skipping dinner. Others practice 16-8 by skipping another meal. There are no absolute rules. This is the most typical example, let's say. Just a little parenthesis. If you're in the live comments, I'll do a little Q&A session just after the live, so we can ask you your questions. Feel free to keep your questions aside. And those who are in replay, I will also answer as many questions as possible in the comments below the video. So what do we do? We stop dinner around 8 p.m. Once again, it's an example. And of course, we're going to take night into account. Night is a very simple way to set up intermittent fasting. Because we all have a nocturnal fast. Nocturnal fasting is that normally we don't eat at night. If you eat at night, there's a little problem. So skipping breakfast and taking night fasting into account, it optimizes fasting. It allows you to stay very few hours without eating. That's the optimal side. Then, the next morning, we wake up. We don't have breakfast. It's the principle of intermittent fasting. But we can drink water, tea, black coffee. We'll talk about it later. Why not cider vinegar? A fatty coffee too. And then you see here, I put you... It's Fiona, by the way, who works with me. Hi Fiona, if you're watching this live. We put someone who walks. It's a very good idea. Because we'll talk about it later. The practice of physical activity in parallel with intermittent fasting is an excellent thing to promote the loss of fat mass. We'll talk about it later. So in the morning, we don't eat. We can drink water. We can move without any problem. At noon, we eat normally. If possible, with a healthy diet. So good food, as you can see. If possible, anti-inflammatory. Then you can have a snack during the day. In the afternoon, if you wish. If possible, there too, quite healthy. We avoid everything that is bars, distributors. We avoid industrial stuff. We stay on whole foods. In the evening, we eat, if possible, not too late. To be able to take into account the fact that at night we have our nocturnal fast. So there again, a good anti-inflammatory diet. And possibly a little snack afterwards. Let's say until 8 p.m. A little dessert, a little salad, a little glass of water. Without any problem. We decide to stop at 8 p.m. And we resume the day after. In the meantime, I remove the spammers. So you see, this is an example of intermittent fasting on 16-8. 16 hours of fasting, 8 hours of rest. What you also need to understand on this parameter is that intermittent fasting is not a calorie restriction system. A lot of people think, and some influencers or coaches tell you that intermittent fasting is just a calorie deficit system. And in fact, no, not at all. I don't recommend that. What makes it work well, it's because we have a hormonal response. We have a hormonal response, and that's what will ultimately allow the suppression of health problems. It's not necessarily the calorie restriction side. That's very important. That's why I encourage you to have a snack, possibly in the afternoon and even in the evening, to be able to get your necessary amount of calories in a day. OK. Then, what can we eat during intermittent fasting? Well, what you need to understand is that you can drink water without any problem. Water is up to you. You can drink black coffee, without sugar or milk. You can drink water with soaked fruits and not pressed. Soaked fruits will allow you to have a little taste. It will release flavors. It will release a negligible amount of calories. So if you don't have raw water, sorry, flat water, you can soak fruits in it without any problem. So sparkling water works too, because there are no calories in sparkling water. So sparkling water, flat water, soaked fruits, no problem. Green or black tea, or whatever you want. No sugar or milk there too, because there are calories in sugar and milk. Fatty coffee. So fatty coffee has calories because of the lipids, but it won't secret insulin. So it's going to be relatively... The impact is going to be very minor, let's say. And the same for water with cider vinegar. There are a few ridiculous calories, but overall it doesn't matter. I made a lot of videos on cider vinegar to explain to you why it can help you to have good health. In particular, it helps to reduce the glycemic impact of certain foods, etc. Anyway, I'm not getting into the subject. Fatty coffee and water with cider vinegar Do not consume it if your goal is really to have a digestive rest. If your goal is to lose weight, you can consume it. If your goal is really to not digest anything at all, have a complete digestive rest. Do not consume fatty coffee or cider vinegar, because there are small calories that can require digestive work. Conversely, what breaks intermittent fasting? Everything that contains calories. So everything that's not there, everything that's not on the right. So everything that's a drink, even if they're light, there are necessarily calories, there are necessarily things to digest, there are glucose, lipids, proteins. So we avoid that. Vegetable milk, protein supplements, because there are inevitably a lot of calories inside. Water broths, there are a lot of lipids and proteins. Water with lemon juice. So this is a lemon juice. In other words, it's a lemon that has been squeezed. Here we really put the content of the fruit in the water. So no, because we're going to put a lot of glucose. So it's going to generate an insulin response. Kefir, kombucha, because they contain glucose. And then we're also going to have industrial teas, highly flavored, which contain glucose. Avoid, rather take good tea. It's much better for your health. So here we are in the main lines for a quick reminder about intermittent fasting, so that everyone is well aware of what to do and what not to do. So we're going to start with the mistakes. I'm going to go fast enough to be able to answer your questions. The classic intermittent fasting mistakes that you shouldn't do. So first, mistake number one, don't drink enough water during intermittent fasting. Water is no problem. I also have a glass with me while I'm talking to you. Water allows you to fill your stomach, and also to hydrate. The basis of the basis is to drink water to hydrate. And a lot of people say to themselves, well, I'm fasting, so I'm not eating anything. Here on intermittent fasting, we're not on a dry fast. We're on a normal fast. You can drink water, of course, and it's even highly recommended. It will allow you to hydrate, to fill your stomach a little bit artificially, which will make you less hungry. So drink a lot of water during intermittent fasting. In addition, it allows you to excrete a lot of toxins. Yes, you're going to go to the bathroom more often, but it will clearly help you get the pill through better, if I may say so. That's mistake number one. Easy. Mistake number two, eating excessively during the feeding window. So the goal is not to eat too much during the feeding period, because otherwise you're going to lose all the benefits you're going to get. The goal is to eat normally. As I explained to you earlier, the goal is to have the equivalent of three meals over eight hours, which is quite possible if you put small snacks in it. For example, as I often say, the equivalent of the breakfast we skip, which is often what we do, we put it on the day or evening snacks. But that's it. The goal is not to overeat. Obviously, if you overeat, you risk gaining weight, especially if you don't have any physical activity in parallel. So I know that for many people, especially those who are just starting out, the fact of depriving yourself, in quotation marks, for 16 hours, it can encourage them to take revenge, to take revenge on food. It's not necessarily a good idea. So try to look at what you're eating during the intermittent fasting and ask yourself, wouldn't I be overeating by chance? Wouldn't I be eating too much? Wouldn't I be rewarding myself for having managed to fast for 16 hours? I know that breaking the intermittent fasting can make you hungry. Obviously, after 16 hours of fasting, we're hungry, it's normal. But what you need to do is try to eat in full consciousness, so don't throw yourself on the food, to eat quietly, to break the fast, for example, with good proteins, good lipids, like a piece of turkey, vegetables, etc. And don't go for the hypercaloric stuff to congratulate yourself, to reward yourself for having managed to fast for 16 hours. That's not good at all. In addition, if you eat very glucose-rich foods, to thank you, to congratulate you for fasting intermittently, if you eat very glucose-rich foods, you're going to generate a big peak of glycemic index just by breaking the fast, which is not good, because that's where your cells are going to be the most sensitive to insulin. So if you send a big shot of insulin behind, well, it's not necessarily a good idea. So that's a mistake you shouldn't make either, otherwise you risk ruining all your efforts. Mistake number 3, being afraid to move during the fasting period. I say move in the broad sense, it also includes physical activity, of course. I see a lot of people who, when fasting intermittently, stay calm, stay seated, they book, they stay calm. It's good, I'm not saying the opposite. But you shouldn't be afraid to practice a little physical activity either. I'm not asking you to run a marathon. Even if you can run a marathon, that's not the goal here. Especially for beginners, the goal is to practice a little bit of physical activity. And by the way, by practicing a little bit of physical activity, you're going to get a lot more results. You're going to get results that will be a lot faster and you're going to favor the hormonal response. For example, I made videos not long ago to explain to you that the little morning walk in Jeanne allowed to burn large amounts of calories and therefore to lose fat quite quickly. It was a good tip to put in place. Practice walking, for example, for an hour in the morning in Jeanne. So for those who can, for those who have more experience, it can be a little footwork, it can be practicing cycling, swimming, or even more intense sports like CrossFit. For example, I sometimes do CrossFit sessions in Jeanne. Not often, but it happens to me. And it's going well from the moment you know how to manage your effort and you know how your body reacts. But you have to get used to it. So that's to really encourage you to move during the fasting period. So I'm telling you, really basic, it's an hour of walking. Don't necessarily start with an hour, start with 20 minutes, half an hour, 40 minutes, an hour. Progressively, we'll talk about it later. Go ahead, gradually. And you'll see that you're going to get great results on your health because by practicing active physical activity in Jeanne, your body will really go for it. That's where you're going to get the most results in terms of fat loss. Tell me in the comments if it inspires you, if it helps you. And again, I will answer your questions at the end of the live. Don't worry about it. Error number 4. Starting the intermittent fasting too quickly. So here I'm mainly talking to beginners who say, yeah, great, I'm going to put this into practice. It's going to bring me a lot of benefits. Yes, it's true. But if you ever go from a lifestyle where you eat three meals a day and you eat a diet that was mostly glucose-free, as is the case for most people today, to a lifestyle where you only eat two meals a day, your body may say to itself, Oh, there's a problem. And it's going to send alarm signals. It can be signals like hypoglycemia, like headaches, like loss of balance, like the feeling of having a flat energy. Really not great at all. That's normal, in fact. These are typical symptoms of a person who goes too fast. Once again, when it's well practiced, intermittent fasting gives energy. I know it's paradoxical. We often say that you have to eat to have energy. But you know very well that when you finish a big meal, you don't have the best energy in the world. In general, when you finish a big meal, you sit down on the couch and you're done. So conversely, fasting gives energy. Yes, but you have to do it intelligently. And again, when you come from a world where you eat three meals a day, you don't necessarily have a good diet. You have to go step by step. So often what I recommend is to start with a stupid fast. It's not really a fast. It's a half-fast, let's say. Typically the 12-12. 12 hours of window where you can eat. So I go from 8 a.m. to 8 p.m. And from 8 a.m. to 8 a.m., you don't eat. Anyone can do this type of fast. This half-fast, let's say. It's not really a fast, but let's say it's a partial fast. Anyone can do that. And then we gradually increase this window. So we do, for example, a 14-10. Then 16-8. This is where we really start to get into intermittent fasting. And why not, those who want to go further, 18-6 or even 24. For those who want to get closer to the one meal a day. In other words, one meal a day. But if you start too quickly, a lot of people will have problems with that. Fifth mistake. Not putting enough variety. So what does that mean? Variety is super important when you practice intermittent fasting. That is to say, not always doing the same thing. The body has a tendency to get used to it. If, for example, as I explained earlier, you consumed a diet that was not necessarily optimal and three times a day. Well, overnight, if you change your habits, your body won't like it. Why? Because it is used to having its carbs, it is used to having its three meals a day. And if overnight, you change, it won't do it. Well, it's the same for intermittent fasting, but in the other direction. If you do 16-8, for example, every day. Really, 7 days out of 7. Well, at first you will see results. But the progression curve at the beginning will be very fast. And then at some point, the body will get used to it. It will become its new standard. And we're going to have a plateau that will appear. And that's pretty classic. When we change things in our life, we always start with fast results and then we get to a plateau. That's not what we want. Because when we get to a plateau, we're going to say to ourselves, well, in fact, fasting doesn't work for me anymore. I have no more results. It's not made for me. And in fact, it's not that fasting doesn't work. It's that the body got used to it. And so what you have to do to get by is to put some variation. So you remember what I said at the point before, to start step by step. 12-12, 14-10, 16-8, 18-6, 24. Well, we're going to try to implement all these times once we practice intermittent fasting, but in a slightly varied and slightly random way. That is to say, for example, we're going to do three days of 16-8. Then why not one day where we normally eat, that is, three meals a day. Then another day we do a 18-6. Why not once a month, a whole day where I don't eat. For those who are a little used to it, don't do that if you're a beginner, but if you're a little used to it, a whole day where you don't eat, that's 24 hours of fasting. Anyone can do that. Everyone who has been a little sick once in their life, it has already happened to him not to eat for a day. And we're not dead. It's going very well. Again, you have to do it step by step. Don't do that as a beginner. I repeat myself, but it's important. Then why not come back to an 18-6, then two days in 16-8, three days where we normally eat. The goal is not necessarily to have an established planning. The goal is to put variety. For example, today, it's been years and years that I practice intermittent fasting. At first, when I practiced, I did it almost every day. Then I did it only once a week. And then today, what I do is I do a lot of variety. There are days when I practice it, days when I don't practice it, days when I do big fasts, days when I do small fasts. In short, I put variety. Which means that in the end, we never have time to get used to it. He's always a little surprised. It creates stimuli. It creates a form of positive stress. A stress that pushes for adaptation. And if you think about it for a second, for our ancestors, that's what was happening. Our ancestors were omnivorous and opportunistic hunter-gatherers. And the notion of opportunism is important. That is, we didn't know what we were going to find. We ate what we had available. Except that what we had available, it depended on where we were. It depended on the animals available, the vegetables available, the geographical location, the weather. In short, what we had available, it wasn't like a supermarket that provided us with what we wanted every day. Our ancestors inevitably had surprises. Some days they could eat, other days they couldn't eat. Sometimes they could eat one meal a day. Sometimes they could eat two meals a day. Sometimes they could eat three meals a day. It was exceptional. And then maybe two days without eating. And that's what we want to find. We want to find this variety that our genes have known for millions of years. Not having a strict format of meals and fasts, but a slightly variable format and especially almost random. And it's going very well. I have a low fat mass rate. I have no health problems. I have no gout, etc. Tell me in the comments if it inspires you. If you are going to put it in place. If it's something you're already doing on your side. It's something that is really very, very effective. Just before I answer your questions. Small announcement. If you are interested, the intermittent fasting, I have a program called Fasting Express. Which is my program. Where I explain all this in detail. How to set up intermittent fasting. How to set up intermittent fasting to lose weight. To have more energy. To have all the advantages. But without making the mistakes of beginners. There I put you quite classic mistakes. But in my program I talk about other mistakes. And it's a 21-day program. It's a 21-day program. During which you will have everything you need. To be able to set up the intermittent fasting. Week 1 we build the basics. Week 2 we enter the heart of the challenge. Week 3 we will optimize your fasting. A little bit like I just taught you. But going even further. We add physical activity. We add methods to boost the growth hormone. We add methods to burn more fat. And the goal is to have results. A little spectacular. And quickly. This program is one of my best sellers. It works very well. It's the fasting week for me. I talk a lot about fasting these days. I propose you a 50% discount with the code AVRIL. It's only valid for a few days. I put you in the comments the link if you are interested. And so you will be able to start this program. Fastening Express. With the code AVRIL you have a 50% discount. I put you that in the chat for those who are interested. I will answer your questions. Those who are live. On the other hand, we will try to stay in the theme of intermittent fasting. Because I know that many times it overflows in all directions. I have to ask myself 8 billion questions. Sometimes they don't necessarily have anything to do with the choucroute. So we stay on the theme of intermittent fasting. Tell me in the comments. I will go up a little while you ask your questions. José says great, I will increase the variation from now on. Very good. José, vary your fasting more. A comment that says I have to resume the Paleo associated with intermittent fasting. I have a lot of weight to lose. Indeed, food during the fasting period is important. If you have a bad diet, you can ruin your efforts. So you have to have a good diet during the fasting period. It's a big plus. Question. Is there no point in having a regular rhythm of meals for certain temperaments? Yes, there are temperaments, but for those who have TCA, for example, intermittent fasting is not made for them. First of all, it is still better to solve these problems related to TCA before moving on to intermittent fasting. For people who would be potentially stressed, nothing prevents eating roughly at the same time, but to have windows of variable fasting. Quite simply. A good question from Valérie. What is the applied rhythm between 12-12 and 16-8? The good rhythm will depend on each person. It will depend on your level of adaptation. It will depend on the history you have with intermittent fasting. But what you say one week per step, it seems to me not bad. For example, a week of 12-12, a week of 14-10, a week of 16-8, it seems to me not bad. But again, you have to adapt to each person. If it's a little stressful for you or if it causes you problems, sometimes you have to stay longer. So 10 days, 2 weeks on a plateau before increasing the window of fasting. It depends on each person. I turn off the spammers too. Here I have a comment. Intermittent fasting has never had any effect on me, despite an increase in sport. In fact, this is a remark that I can have regularly. It can be related to mistakes we make. I mentioned 5 mistakes. But there are others. I can't necessarily mention them all. In my program Fasting Express, which I shared the link in the comments, I explain all this. How to unlock a weight loss that would be blocked by playing on other things. Because the thing is that fat loss is complex. It's not just about doing intermittent fasting. Intermittent fasting is a tool. Sometimes a tool is missing things. For example, it can be related to sleep. It can be related to a high inflammatory level. It can be related to an intestinal problem. For example, a person who has dysbiosis can have problems to lose fat. I mention all this in detail in my program Fasting Express. Do not hesitate to see it if you want to know more. Again, spammers that I turn off. Do you have any questions? Do not hesitate to ask them in the comments. I will come back to the most recent comments. Your most recent comments. Cerise, sorry. I started intermittent fasting in October and it allowed me to lose 2 kg. The holidays have arrived, I gained 2 kg and now I can't lose anymore. Well, put in place what I told you, Cerise. For example, how to practice an ageing physical activity. And to vary the birth rate of young people too. It can be a good start. Test that. So, Tolan, how to keep the motivation? So, first of all, what you have to understand is that motivation is a bit of shit. The motivation is fluctuating. On Monday you can be super motivated and on Tuesday you have no more motivation. What you need is not to have motivation but to have discipline. Discipline is not necessarily pleasant to hear. We don't like discipline in general. Yet it gives excellent results. For example, I don't go to the gym when I'm motivated. Otherwise I would go I would never go, but I would go a lot less. I go to the gym almost every day at the same time. It's discipline. That's how we get results. That's the first step. And if you still want to work on motivation, you have to have a reason. If you have a reason that is not strong enough, it won't work. In general, people take action when they are fed up. And then there is a stage where you are fed up of being fed up. It's unbearable in your life. And then, believe me, when it's unbearable in your life, the problems you have, you will do everything to solve your problems. So find your reason. Why do you want to take action? Do you have a painful problem? And if you really want to stick to the long term, put in place discipline. In other words, you do it in an almost automated way, almost robotized. I'll give you another example. Do you brush your teeth when you're motivated? Only. I'll finish my sentence which was not very French. Do you brush your teeth only when you're motivated? The answer is no. Otherwise, spending 3 to 5 minutes every night in front of your mirror brushing your teeth is not exciting. You do it because it's a discipline that we taught you when you were little. It was important for your dental health. And on top of that, you don't want to have a bad breath and to have problems like cavities, etc. So why are you strong? Well, it's the same for the rest. Find a way to put in place intermittent fasting, as you have put in place a way to brush your teeth every evening or every noon. Someone told me, don't let the body get used to it. And yes, indeed. The body has a tendency. It's valid for many things. For physical activity, it's exactly valid. For example, someone who always does the same thing from a point of view ... Excuse me, there's a dog barking outside. It's my neighbor's dog. If you've ever done physical activity and you do it every day, every day, every day the same thing, at first you will have a spectacular result. The first few days, you're going to get a lot of results. And then at some point you get to a plateau. It's mandatory. To break this plateau, you're going to have to do new things. You're going to have to put in place new activities. For example, if you do running, you're going to have to run longer, faster, maybe integrate muscle strengthening. And then you're going to lose weight. If your goal is to lose weight, for example. Or you're going to get back to muscle mass. But you see, if your goal was to lose weight and you do every day, I don't know, 10 km of running on foot. At first, a lot of results. And after a few months, no more results. Because your body is used to doing these 10 km of running on foot. It's the same for food and lifestyle in general. So, Mark. I practiced intermittent fasting and I still gained weight. I switched to OMAD, one meal a day. And now it's okay, but I feel tired. So maybe you don't eat enough calories. Maybe you don't eat enough, so eat more. You may have to eat a diet that is denser too, because since you only have one big meal, this diet has to be dense from a caloric point of view. And also see if you have any deficiencies. Because often people who do the one meal a day may lack calories, but also lack micronutrients. So maybe to complement you with a multivitamin, for example. To make sure you don't have any deficiencies. For example. I'll take two or three more questions. So, Maryse, who has an interesting question. I can't do more than 13 hours of fasting. Last meal at 7.30 pm and maybe lunch between 8 and 9 pm. It's a very short fast. In fact, a lot of people can't do intermittent fasting because they lack what we call metabolic flexibility. So what does metabolic flexibility mean? It's a big word to explain something very simple. It's that your body has several ways to draw energy. To make it very simple, there is what we call the glucose chain. So it's the sugar chain. The chain that you all have on a daily basis. And that your body uses when you need energy. And then there is the lipid chain. In other words, it draws fat. In other words, to make it very simple, your body will draw fat from your fat mass to create energy. Okay? And this only happens around 16 hours of fasting. That's why we practice 16 hours of fasting. It's because it's around 16 hours that we start to draw fat and no longer draw lipids. If today you can't do more than 12-13 hours of fasting, it's because your body doesn't have the flexibility to change metabolic pathways. To give you an analogy, it's a bit like taking a hybrid car with two sources of energy. Either an energy of type gas and an energy of type battery. The electric battery. The logic of the battery is electric. When the battery is empty, the car automatically switches on the energy source, the fuel, the gas, and vice versa. Your body must be able to do the same thing with sugar and fats. The problem is that for many people who consume too much carbs on a daily basis or who eat too much, this switch is broken. They can't turn the switch on the fat burning side. It's broken. That's why the body will show symptoms like fatigue, as you say, dizziness. It can be, as I explained earlier, hypoglycemia. It can be a lot of headaches, step by step. First of all, have a good diet. If you eat too much carbs, too rich in carbs, pasta, cakes, things that are very rich in carbs, it won't work. The first step is to reduce the amount of carbs. Then do a minimum of physical activity because when you do physical activity, the body forces it to draw more energy. To get energy where it can find it. Then go step by step on intermittent fasting. Why not go for small jumps like 13 hours of fasting, then 13 hours 30, then 13 hours 40, then 14 hours. Increase by half an hour every week, for example. And of course, having in parallel a good diet that is much weaker in carbs. That can be a good solution to go step by step while also taking care of your sleep, of your microbiota, etc. There are a lot of things to check to make sure everything is fine. But it can be the first clues to study. Marie says, I stagnated for 3 months and I lost weight again. Well, perfect, bravo Marie. You have surely put in place new things. You have changed things in your life which has brought new results. She will summarize a little bit of this. She says that if we continue to do always the same thing, we will continue to have always the same results. It's logical. I think it was Albert Einstein who said that. The only problem is that there are too many quotes attributed to Albert Einstein, so I'm not 100% sure about that. But whatever, I think this sentence is really very good. If you keep doing always the same thing, you will continue to have always the same results. So morality, you have to bring change. You have to bring new things that can be related to the variation of the fasting window, to the increase of physical activity, to the modification of sleep, to the modification of food, etc. And that's exactly what I suggest you to do in the Fasting Express program. Which is exactly made for that, to resume everything from the beginning by doing things step by step. So if you're interested, you have once again access to 50%. It's rare that I do promotions on this program. But there you have a promotion until Sunday, April 9. With the code APRIL in lowercase. You have access to 50% on this program. I put the link in the description of the video. And it's also in the comments for those who are on Facebook in particular. Come on, I'll answer one last question. Exactly Wolfrid, discipline, for me, my motto is discipline equals freedom. Discipline equals freedom. I totally agree with you. Often we think that discipline is a taboo word that will bring us a kind of alienation. In fact, no. Discipline, on the contrary, brings us a lot more freedom. I totally agree with you, Nico. I'll take one last question. There were a lot of questions. A lot of questions. I'll take a quick question. Come on, this one. Is it possible to take herbal tea instead of tea? Yes, no problem. Again, there is no sugar in herbal tea. There are no calories, provided that it is not too, how would I say, I'm looking for my word, that it is not too flavored. If it is a little flavored, it's OK. Otherwise, it's problematic. Thank you, Maria, for this super nice comment. So, take action on your side. If you need a little help, there is the Fasting Express program in the description of the video and in the comments. Do not hesitate to leave your comments for those who are in replay. I will try to answer, even if sometimes it takes a little time. I'll see you very soon Take care of yourself. Ciao, ciao!