Video transcript below:
What's up, guys? Colin Stuckert here, founder and CEO. I got some of my drink your fat.
So this is some butter, coffee, cocoa butter, MCT oil, and Wild Coffee. She put a little bit of cinnamon and some vanilla powder. I'm drinking this instead of breakfast.
Today I'm going to go over a few points, tips, and best practices for starting fasting in the morning. Why you should want to fast in the morning, and what it will do for you.
Let's get to it. Why would you want to skip breakfast?
The primary reason, your biology is not designed to eat as consistently as you've been led to believe your whole life. Been shown to think that with three square meals a day, breakfast is the most important meal of the day or breakfast in the morning is the most important meal of the day, and all this nonsense it's the result of food marketing.
Food, sub-men, and bar companies make more money when you buy more and eat more products. This filters even into, like, fitness and health, like, you know, the idea that you have to have a protein shake right after you finish your workout or your muscles are going to waste away, you're not going to get any gains.
This is all marketing dogma. This is all nonsense. Human beings lived in the wild as hunter-gatherers for hundreds of thousands of years and, before that, as primates.
Food in the wild is not ubiquitous. There are no grocery stores; there are no butcher shops; there are no Whole Foods; there's no Amazon Prime; there are no refrigerators; there is no modern food preservation.
What do you think we did when we didn't have food? We wouldn't eat.
Also, observational research has been done on modern-day hunter-gatherers and people that lived the way our ancestors would have lived, and there is still some today that still lives this way. They've shown that peoples tend not to try to eat every day.
There'd be days that they would eat. There'd be days that they would try to eat. And breakfast, especially in the morning, was never proper?
If they were hungry, they might snack on things they have, some leaves, twigs, berries, whatever. But for the most part, hunter-gatherers didn't try to eat daily.
They didn't have the hunger hormone disruption that we have. And this is why intermittent fasting, which is meal timing, is so good for you.
Did you know that the reason we have the three square meals a day is routed to when the pilgrims came over here and settled the Americas?
What happened is Europeans came over, and they saw Indians who they thought were savages. They didn't have any rhyme or reason for eating the way they ate food. Like the timing, how much, and what time of the day. Things like that.
And so, as a way to separate ourselves from the savages, because they were uncivilized and the Europeans were civilized. The three square meals a day were born.
And then you can trace back to food marketing, the process food revolution, TV advertising that would then market breakfast foods to kids, and things like that. And all the crap that's been going on in this country for a long time.
That is why we now have a, you know, 50 plus obesity rate, and an even higher overweight, and the number one killer being heart disease. It's not a conspiracy theory, and it should come as no surprise to see that we eat all this crap food regularly, and we're fat and sick as a result.
And then we throw in pharmaceuticals and all this other corrective medicine to try to fix people when they need to fix what they're doing by putting food in their body, getting outside, walking, and doing all the things that we know humans need to do regularly.
I was trying to escape the sun. It's pretty sunny out. One of the most beautiful days in Austin in a while. It's been cold lately.
Why do I drink my fat in the morning? Now, if I'm talking about fasting, you'd think I'd say not to eat food, right? But this is so powerful because this is using fatty acids.
It's using nutrients that aren't going to spike your hormones and produce insulin and cortisol and all these things the way regular food does. So what you do is you get some appetite-suppressing nutrients that can also help fuel you for the day.
And you use this instead of breakfast, especially for those who have been eating breakfast for a long time. This is a great way to eventually get to the point where you can go without breakfast then you don't have to have anything.
I do cold brew 50 percent of the time. I do the Drink Your Fat the other times when, um, I also want the other benefits of entirely cognitive clarity and, you know, if I've got a lot of work to do and I got to think, then the MCT oil and the fats help fuel the brain and get into ketone production and things like that.
The Drink, Your Fat is delicious if you're eating breakfast now and want to transition from that. So I highly recommend this.
And you can find my brief explanation and the basic recipe at drinkyourfat.com. You get the free e-book up there. This is the best way to start.
Now, if you don't naturally enjoy breakfast and are not hungry in the mornings, push back your breakfast as long as possible. That's the number one thing.
Most people feel this need because they've been pressured by society and all the dogma the media uses; that's biased food marketing propaganda crap. To think that they got to wake up and eat something immediately or their whole day is ruined. Right?
That is a fallacy; that is nonsense. Right? If you can go naturally yourself, your metabolism, without eating food, you'll get all the benefits of intermittent fasting. So you do that more, the better.
The more you go without food, the more you extend the period, and the more benefits of intermittent fasting you get, which you get hormone regulation, appetite suppression, insulin sensitivity, and GH production; I mean, in fact, for guys that are worried about getting big or want to get big, fasting.
This is calorie timing, not calorie restrictions; there's a big difference. This could be the best thing for you. It could be the treasure trove of results that you just, right in front of you, that you need to crack open. Fasting is huge.
If anyone is interested, check out leangains.com and Martin B's work. He brought fasting to the forefront and is mainly responsible for making it popular, which is fantastic, right?
If you don't want black coffee or butter coffee, Drink Your Fat coffee or even tea. You could do, you could do just straight water with some apple cider vinegar, which is going to help you in the fasting state, and or lemon or lime juice. And actually, a dash of pink salt.
I like to add that. And you can get Wild Pink Salt at WildFoods.co. Use code WILDCEO for ten percent off. It might be twelve percent off. That is also a very viable option.
And I think everyone, personally. I try to, and everyone should wake up to a full glass of water daily. I do it for my back.
I have been working through some back pain. And the number one thing you're supposed to do is drink a lot of water. To hydrate everything and make it elastic. And lubricate the joints and everything.
Water also helps you suppress your appetite. It helps you with those feelings of hunger. So the more water you drink, the less likely you will be hungry.
If you are feeling hungry, drink a full glass of water and give it ten minutes. You'll be surprised. It's like the most natural calorie restriction weight loss remedy there is.
If you need to fast, or you want to fast, or you're feeling hungry, and you're feeling cranky as a result, drink some water. It is amazing.
Okay, so that's going to be my best option. If you're not doing something like coffee and the Drink, Your Fat method is to drink a full glass of water with some lemon or lime juice. Or with some acid and with some pink salt. For those electrolytes.
So let's say you've got you fast down. Every morning you skip breakfast. You're pushing it back 4-6 hours. And then you're just breaking the fast either at lunchtime or even at dinnertime. I like to do that sometimes.
There are a lot of different ways to do this. But the fundamental point you're trying to achieve. The real goal you're trying to accomplish with something like intermittent fasting. And there are multiple ways to do this.
But the way I do it is typically two meals a day with a 16-hour fasting window. An eight-hour feeding window followed her. And the more you can compress that eating window, the better.
So what that looks like is. If I break my fast at, let's say, four pm. Let's use a more detailed schedule for those that wake up and go to nine to five. I wake up late just since we have a newborn, so my plan is slightly different.
Let's say you wake up at eight o'clock. You eat breakfast at noon. Now, here's something to keep in mind. Breakfast means breaking the fast. Your breakfast is now lunchtime. If you damage your fast at dinner, it's not lunch. It's not dinner; it's just breakfast.
So again, this is all the marketing, the societal, cultural stuff that's been filtered into our brains; it's been pounded there, which needs to be more accurate. Breakfast is anytime you break the fast.
So in that regard, breakfast is the day's most important meal. Because it's the first time in the day you're going to eat. But it doesn't matter when it is. It's still breakfast if it's early or if it's late.
Alright. Moving on.
If you have a 16-hour fasting window, which is what the research suggests, you get many benefits from fasting. It is when you can hit that 16-hour mark. Kind of 16 between 16 and 20. And then, like, a full day fast, super, super good for you. It would help if you did it once a week.
But I aim for a 16-hour window every single day.
So if my last meal, from the day before to breakfast the next morning. If you wake up at eight and don't eat until twelve, that's four hours. Your last meal would have to be four hours before you went to bed if you're getting eight hours of sleep. Alright?
So if you go to bed at eight o'clock or eight pm, who goes to bed at eight pm? If you go to bed at 10 pm, 10 am the next day is 12 hours. Add four to that; two pm would be the best time to break your fast to get the 16 eight. Alright?
If you wake up at six am and your first meal is at six. Right? Six hours of fasting in the morning. Then you'll only have to hit 10 hours from the night before. You would have eight hours of sleep and then not eat at least two hours before bed.
But what's great about this is it can fluctuate.
Going to bed early or late one day will depend on when you last ate. So you break your fast, ideally. And again, don't be neurotic with this. It's small, like, you're not trying to win anything. There's not any grand goal.
You're going to lose the benefits of fasting if you hit the magical number, and that's something I see all the time with other diets and keto and things like that. It's like people think that if they have 10 grams of carbs above what they should or are not in ketosis all the time, there's no point or benefit. That is nonsense.
You get benefit the more you go without food. Every single day that you can go without food. Again, you know, medical disclaimer, guys.
If you have certain conditions where you need to eat, and blah, blah, blah. And ease into these things. Plus, consult your doctor if you're on drugs or have any conditions blah, blah, blah. Disclaimer.
Please don't take what I'm saying as the end all be all. Do your research, et cetera. But if you can go periods without food, increase that fasting window, and do that regularly, you'll get benefits almost every time.
So remember, the goal is to go without food for periods simply. And those windows, that timeline, those windows can fluctuate. Alright?
So don't be neurotic about it, and don't have it be something else that you bring into your life that stresses you out. Because you will fail with that kind of mindset, right?
That's why I love fasting, though. Because there is so much flexibility to it. I'm not neurotic about breaking my fast every day. I'll break the fast if I have an early lunch and feel like eating.
If one day, I'm, you know, Taco Deli here, which has the best tacos in the world, closes at three pm. Sometimes I want to eat those frickin' tacos. And actually, I don't even get the tacos anymore; I do the bowls because corn is no bueno, guys.
I'm entirely off the corn. I've been off for a while, even though I love corn. It does many things, messes with you, et cetera—a topic for another day.
So if I want to break my fast at, let's say, 3 pm, right before they close, my 16-hour window would have been better at, like, four five pm, six pm, whatever. I'm not going to stress about it.
I'm going to eat those tacos at 3 pm, and then I'm going to intuitively. And my body grasped it at this point. It just does it naturally. I'm going to eat my second meal, which will be my last one, within eight hours of that first one.
So if three pm tacos, I have to 11 pm to eat my last meal. So what I'll do is I'll work whatever. I'll come home later and eat whenever it's convenient. I'll eat at eight o'clock, nine o'clock, 10 o'clock, whatever. If I even want to eat late, I extend the fasting or eating period. Then I might eat at 11 o'clock, 12 o'clock, whatever.
I go to bed late, so I can tend to eat late. And then I can start the whole thing over the next day.
Make them fluid. Don't be rigid. If you want to eat or need to eat, that's fine. But try to extend that period that you go fast every single day.
That's where all the benefits are going to be found. And the more you do that, the more you'll get all the benefits of hormone regulation, appetite suppression, et cetera.
You're not going to be enslaved. And this is my favorite thing about it. You're not going to be a slave to the hunger monster that most people are.
You're never going to say to yourself; I'm so hungry. Or any of that. Food whining, which is just hormone whining. You're not going to be a hormone-enslaved person.
It is the most liberating thing there is when it comes to nutrition and diet. I can't stress this enough, which is why I make many videos on intermittent fasting. Because not only does all the research show that it increases longevity and lifespan and all the things. But it just makes your life simpler and better.
More fluid, less rigid. And you don't have to deal with feeling like crap because your hormones control your life. And that is hugely empowering.
So I hope today's video was helpful. If you aren't fasting, I hope you start fasting. If you have any questions or comments, leave them below.
Get the free e-book, drinkyourfat.com. There's a great primer about why you do it, how to do it, and the base recipe. There are a few other recipes, and I think you'll find a lot of value in them.
And, as always, life's too short to be anything but your best. So let's get off the sugar; let's kick the grains. Let's kick the processed food. Let's stop feeding this crap to our kids. And let's live better lives more in tune with our biology and genes.
And that's how we're going to change the world. Because we're going to pass on that legacy to our kids. And the people around us are going to see what we're doing, and they're going to be interested, and they're going to follow suit, right?
We can be a leader with these things and the people around us. We'll pay it forward through them through osmosis by just being who we are—not preaching to people.
You don't have to shame people. You don't have to convince them. You don't even have to argue with them. Nothing.
Just do what you want to do to get the results you want. And when you get those results, people ask you how you do this and why you feel so great. People are going to absorb that.
People absorb behaviors through observation and from being around you, not from you telling them, right? And that's a good lesson for life, guys.
You don't change people's minds by telling them. You can change their mind by them watching what you do and the results you get. As always, guys, follow me on Instagram @Colinstuckert.
Slap to subscribe, jab the thumbs up, and thanks for watching. Let's get to it.
We wrapped the video up, but this will be my after-credit video, like Marvel. We're going to do that for every video, or I'm going to try to do it for every video. Make it quite relaxed and engaging, and fun.
I just broke my fast. I wanted to let you know how my day went because the video said I hadn't eaten yet.
Now that it's 6:30, I just broke my fast, and I woke up at about twelve, so it's about six and a half hours from morning to my first meal. I had some Drink Your Fat earlier.
And then, I had a cold brew at the coffee shop where I work. And that's all I've had. And I've been working this entire time. That's the best time to fast when you're not bored.
You're not sitting around at home. You're not just thinking about eating, you know. That makes fasting easier for me.
It also makes my life simple because I go to work during the day and don't spend time worrying about food. I don't have to spend time to get it.
And then, on days I want to eat, I can take a quick lunch break. Especially up here, the domain, with restaurants all around. There's a Whole Foods right there.
If I'm going to eat my last meal for today, I'll probably eat it between 10 and 12. So 10 pm and midnight. And it just depends on what's going on at home and how hungry I get.
I'm about to go work out. A lot of times, what I like to do is work out before I break my fast. But because I was up here and I'm still determining when I will get to the gym, I still have some stuff to do. I just decided to eat now and get it over with.
Again, personal preference, guys. You can be flexible with this.
And if I eat my last meal today at 10 pm or midnight tomorrow, depending on how I feel, it's Sunday; I will probably want tacos from Taco Deli. So I'll probably break my fast at three pm tomorrow.
If I do that, I will hit a 16-hour fast as long as I eat before midnight. I have to eat at 10 o'clock tonight will be my last meal. And then I'll go a 16-hour fast tomorrow.
If I eat my last meal at midnight and still want tacos tomorrow? Again, I'm going to do that. And I'm still going to get a 14 to 15-hour fast, which is much better than most people who eat all the time and are slaves to their hormones.
I'm still going to get many benefits out of a 15-hour fast. You get benefits out of even an eight-hour fast.
The longer you go without food, the more benefit you'll get.
Today's my average, typical day. I wake up between 10 am and noon, depending on the baby, at night, keeping us up. And I'll break my fast sometime between four pm and six pm.
And I go to the gym at about six if I'm playing racquetball. I get done at about nine. And then my first meal is literally like 9:30 or 10, and I've fasted the entire day. And I do that Tuesdays and Thursdays.
And that comes naturally because I'm usually busy all day long. And then I get to the gym, and I don't want to play racquetball on a full stomach. So I wait til after. And I'm tellin' you when you start doin' that. And you begin training in a fasted state; then there's a whole other world of benefits that you have yet to unlock.
And, again, like I said earlier. For the guys or girls, you know, that want to build muscle. Fasting can be your secret weapon.
It improves hormone sensitivity. It improves GH production, testosterone, and all these things. If you want to build more muscle, fasting can be highly beneficial and help you with that. It can help you bust through some plateaus.
Because, again, it's about meal timing. It's not about calorie restriction.
People think that intermittent fasting is about eating fewer calories. Let's take a day of 24 hours and spread all those calories throughout the day, like a grazing animal, like a cow, right?
Or, let's put all those calories together in one big meal a day or two big meals a day. The exact amount of calories, just compressed.
So that period where you're not eating, you're getting all those hormone benefits that help with muscle building and weight loss and all those things, right? And you're getting the same amount.
Alright, well, the battery is about to die, so that will be today's video.
So just be yourself, be awesome, be the best you can be, and then pass that on to someone else.
That's what we're trying to do every single day. That's the point of watching videos like this, so you can take action and improve. Thanks for watching.
-Colin Stuckert, Founder/CEO, Wild Foods