호르몬과 장 건강을 위한 단식의 중요성

### 식단이 호르몬과 장 건강에 미치는 영향: 단식과 의식적인 식습관 수용하기
* 🍽 섭취하는 음식은 호르몬과 장내 세균에 큰 영향을 미치므로 **음식을 섭취하기 전에 신중하게 생각**해야 합니다.
* ⏳ 금식은 식사할 때만 상승하는 인슐린 수치를 낮추기 때문에 필수적이며, **하루에 한두 번 6시간 이내에 식사**를 하면 인슐린 생산 관리에 도움이 될 수 있습니다.
* 💡 계속 먹으면 인슐린이 과도하게 분비되는 반면, **금식을 하면 인슐린 민감성이 높아져 음식을 먹어도 인슐린 분비가 줄어듭니다.**
* 🚫 많은 사람이 배고픔보다는 습관이나 사회적 조건에 따라 음식을 먹기 때문에 **음식, 특히 설탕에 대한 중독**과 같은 행동을 하게 됩니다.
* 🌱 단식은 몸을 해독할 뿐만 아니라 **장에 휴식을 주어 유익한 박테리아가 번성**할 수 있도록 하여 영양소 흡수와 전반적인 건강에 필수적인 역할을 합니다.
* 🥦 장 건강을 해칠 수 있는 가공식품은 피하고 **장내 세균에 영양을 공급하기 위해 통식품과 섬유질이 많은 식물성 식단**을 섭취하는 것이 중요합니다.
* 🧠 장 누수는 염증을 유발하여 정신적 안개와 기타 건강 문제를 일으킬 수 있으므로 **장 건강을 개선**하면 인지 기능과 전반적인 웰빙을 향상시킬 수 있습니다.
* ⚖ 하루 한 끼 식사와 같이 시간을 제한하는 식습관을 받아들이는 것은 **우리 조상들의 식사 패턴**과 일치하며 음식 중독과 건강에 해로운 음식에 대한 의존을 막는 데 도움이 됩니다.

단식은 인슐린 감수성을 회복하고 음식 중독의 고리를 끊어 장 건강을 개선하는 데 도움이 됩니다.

what I'm trying to tell you all is that what you eat has huge repercussions on your hormones, your bacteria. Every time you eat, you've got to consciously think twice before you put anything down your stomach. So why fast? Why? Why do you want to fast? Because your insulin levels will come down with fasting. If you don't eat, what happens to your insulin levels? You go down because insulin is only brought on by eating. That's why I make you fast. That's why if you're a patient at CVI, you have to eat only once a day or twice a day. If you're going to eat twice a day, you start out with that eating, but you must eat in a six-hour window, and then no eating the rest of the 18 hours. If you're constantly eating, you're making too much insulin. So you want to fast so that your insulin levels come down. So then after fasting for 18 or 24 hours, when you then do eat, you're sensitive to insulin. So your pancreas will only make this much.

insulin with the next meal versus a whole gallon before. So, eating in a fasting state produces small insulin than eating in a fed state where you produce a lot of insulin. We are always eating in a fed state. Why are you eating if you just fed? Let me ask you, why are you eating? You just had a meal two hours ago. Why do you have to eat again? Are you hungry? You're not hungry. Oh no, but I have to eat. Why? Because two things. One, you're a junkie. You're an addict. You're an addict just like cocaine, just like heroin. You're an addict because that sugar goes to the same part of the brain as dopamine, so it gives you that reward center. So now you have to have your next high. This is very real, guys. That's why intermittent fasting breaks that habit. How do you make a junkie come off his cocaine? You stick him in a room and don't give him any heroin. That's it, or cocaine. So you go do the same thing. You got to

play around with your physiology. You got to play around with it so you don't become an addict. Otherwise, this is, I gotta eat now. You're not hungry, but you still have to eat. You're a junkie, so that's the biggest problem why we eat so frequently. Number two is we've been socially indoctrinated to eat. It's time to eat, so I don't have an urge or anything. Yeah, and if I don't eat, I'm not gonna get cravings that I gotta go eat. I gotta eat. No, but it's just, It's one o'clock, so I gotta go eat. So I'm saying, Why do you have to? Who said you got to eat three meals a day and two snacks? The food industry said that. You didn't say it. Your doctor didn't say it. So I want you all to now have conscious feeding. Conscious feeding. That means you eat when you're hungry. If you're not hungry, don't eat. You're not going to die because you see what it also does. It detoxes you. Fasting detoxifies you.

because you've got all these heavy metals in you and toxins. Fasting is the only thing that gets rid of toxins. Number two, it gives your gut a break so that the bacteria in your gut can reset. Because if you're constantly eating, those poor bacteria, and remember more than 50% of the nutrients that are floating inside your bloodstream are not what you ate, it's what your bacteria have made, metabolized, and released into your bloodstream. So, you need the right bacteria in your gut. All of us in this room have messed up your gut bacteria, and those are your friends. You have 10 trillion cells in your body; you have 100 trillion bacterial cells in your body. You are more bacteria than you are human. Think about that for a moment. It's a symbiotic relationship between the bacteria and you. Otherwise, why did God put bacteria in our gut? For what? Oh yeah, I'm just going to give humans some bacteria. Boom. Just think about it. Why would you have bacteria in your gut and so much, so many, so you think that a lot of these drugs.

work because, oh yeah, doc gave me this drug, and it goes into my system, and I absorb it, and it's doing now. At least 20% of the drugs are actually metabolized by your bacteria in your gut, and their metabolites get released into your bloodstream. So, therefore, if you wiped out all your bacteria. So, if we did the study in mice, we do it all the time. Take out all the bacteria, then we give them the drug, no effect. You put the bacteria back again, now you have an effect. What I'm trying to tell you all is that what you eat has huge repercussions on your hormones, your bacteria. Every time you eat, you've got to consciously think twice before you put anything down your stomach. What you're going to eat, you should be eating fermented foods, you should be eating bacterial products. Like, you should be eating lots of yogurt and doing, and all, you know, sauerkraut. If you live here, you know, which is cauliflower and cabbage that has been fermented, and kefir, and balsamic.

vinegar, and these are extremely healthy for your gut. So, eat only whole foods. Please don't eat any processed foods. Eat high fiber intake from a variety of plants. A lot of fiber, fiber, fiber, fiber, fiber, because fiber... What for? Who? It's not for you. You can't digest fiber. Fiber goes to your bacteria. I just told you how important bacteria are. Why are you starving them? So, your poor bacteria, they're waiting for their food. They only live on one thing that they love, which is fiber, which is a polysaccharide. But instead, you're giving them sugar. Now, there are bacteria that live on sugar, but those are the bad boys. They produce metabolites that are no good. So, you just invited the worst teams to come and play in your backyard, the bad guys. Why are you inviting the bad guys into your gut? So, kefir, sauerkraut, kimchi, yogurt to improve the biodiversity of your microbiome, and non-processed foods must be whole foods. It must be whole, must be whole, and

measure your blood pressures and get your weight down to a BMI of 23. You must do intermittent fasting so you can restore insulin sensitivity, which I talked to you about, and to improve your microbiota and to improve your liquid gut. What is that all about? Now I'm going to tell you about inflammation a little bit more. So if you have a leaky gut, the food creates an antibody response; therefore, you get joint pains, mental fog. Who don't you know that has mental fog? Who don't you know that's got early dementia already? Where do you think that's coming from? It comes from inflammation from the leaky gut. So if you fix the gut, all of a sudden that person's brain starts working better because all that inflammatory stuff crosses the blood-brain barrier, causes what is known as mental fog. And this happens not only to old people. I do this to a lot of young people. They come and say, Oh my God, Doc, I'm just every morning I wake up, I got this fog, my brain is a fog. And then I make them

change their diet, and the first thing they come back and say, You know, I feel so much alive. I can think better. My memory is better. So, you got to fast. You go to time-restricted feeding. Oh man, omad means eating one meal a day because your ancestors and you are not such great hunters that you can make a kill every two hours and stop eating at night because you can't bring the carcass into your cave because then the hyenas will come into your cave as well and eat you up. So, you're supposed to only eat one meal a day and get it over with, okay? An addiction. Consciously think about it because you are becoming addicted to wheat, sweetness, sugar, caffeine, dairy products, and snacks. They actually cause addiction. You think you're not addicted? I can prove to all of you you are in some way or the other addicted. So, these patients come and say, Oh, I felt so bad by four o'clock. I was hungry. So, I said, Okay, so what did you do? It says, I ate. Then I felt good.

so I said, Why do you think you're feeling bad? My sugar went so low. I said, Did you measure your sugar? Yeah, it was 90. So I said, That's not low. So they're feeling bad. It's not just low sugar. You're feeling bad because you're a junkie. You're a junkie. [Music]

Top Two Reasons Why Most People Fail at Intermittent Fasting

Dr. Pradip Jamnadas, MD

식사가 호르몬과 인슐린에 미치는 영향

섭취하는 음식은 호르몬과 박테리아에 큰 영향을 미칩니다.

너무 자주 먹으면 인슐린이 과도하게 생성되므로 단식은 인슐린 수치를 낮추는 데 중요합니다.

간헐적 단식은 음식과 설탕에 대한 중독의 고리를 끊어 인슐린 민감성을 조절하고 식욕을 줄이는 데 도움이 됩니다.

의식적인 수유와 단식의 중요성

잦은 폭식은 진정한 배고픔보다는 사회적 조건과 잘못된 긴박감으로 인해 발생하는 경우가 많습니다.

배고플 때만 먹는 의식적인 식습관을 실천하면 몸을 해독하고 영양 대사에 중요한 역할을 하는 장내 세균을 리셋할 수 있습니다.

인체 세포와 박테리아의 공생 관계는 전반적인 웰빙을 위해 장 건강을 유지하는 것이 얼마나 중요한지 강조합니다.

장내 세균이 약물 대사와 건강에 미치는 영향

장내 세균은 약물 대사에 중요한 역할을 하며, 대사 산물이 혈류로 유입되는 데 중요한 역할을 합니다.

우리가 섭취하는 음식은 호르몬과 장내 세균에 큰 영향을 미치므로 현명하게 선택하는 것이 중요합니다.

발효 식품이 풍부한 식단, 전체 식물에서 섬유질을 많이 섭취하고 가공식품을 피하면 장 건강과 장내 미생물 다양성을 개선할 수 있습니다.

장 건강과 간헐적 단식의 중요성

BMI를 23으로 유지하고 간헐적 단식을 실천하면 인슐린 민감성을 회복하고 장 건강을 개선할 수 있습니다.

새는 장은 염증을 유발하여 관절 통증과 정신적 안개를 유발할 수 있으며, 이는 모든 연령대의 사람들에게 영향을 미칠 수 있습니다.

식사 시간을 제한하고 하루에 한 끼만 먹으면 특정 음식에 대한 중독의 고리를 끊고 전반적인 웰빙을 개선하는 데 도움이 될 수 있습니다.

낮은 당 수치에 대한 잘못된 해석

한 사람이 저당으로 인해 기분이 좋지 않다고 말했지만 측정된 수치는 90으로 낮지 않은 수준입니다.

화자는 이 사람의 불편함이 단순히 당 수치 때문만이 아니라 생활 습관과도 관련이 있음을 시사합니다.

이 대화는 몸이 좋지 않다는 느낌의 복잡성과 습관이 전반적인 건강에 미치는 영향을 강조합니다.