3 Action Guides From The Fasting Lifestyle Summit

HealthMeans Presents
Action Guide
Dr Jason Fung
Fasting & Weight Loss
Copyright HealthMeans
Dr. Jason Fung is a Canadian
nephrologist. He’s a world-leading
expert on intermittent fasting and Low
carb high fat diets, especially for
treating people with type 2 diabetes.
Dr. Fung has his own blog
at idmprogram.com.
Dr. Fung works with Team Diet Doctor.

Together they want to make it simple
for people to understand and
implement intermittent fasting, to
improve their health.
Website: https://www.dietdoctor.com/
What you'll learn in this class:
The difference between burning fat and burning

protein and why they are both great.
Why the most important thing to be aware of when

losing weight is insulin levels.
Why weight loss and maintaining weight is all about

balance, the yin and yang.
Biggest takeaways from this class:
We have been fasting for thousands of years, only in the
last 30 years a lot of myths have raised to say you
shouldn’t fast and that its not good for you.
When you fast it breaks down old proteins, turns on

growth hormone and rebuilds new proteins, which can
be a powerful method of preventing chronic disease.
You have to cut out snacks, they tend to be convenient

so they are often processed and loaded with sugar.
Whenever you eat you stimulate insulin, insulin is the

driving cause for weight gain.
The same meal is more fattening at dinner then it is at

breakfast because when you eat later at night your
body is beginning to get ready to shut down for going
to bed, so it turns the energy into fat and spikes insulin
levels.
If you eat a lot for a month, the next month you have to
eat a lot less, its about balance.
Action Steps for this class:
Stop snacking.
Experiment to find an eating window that works for you,

what works for your friend might not work for you.
if you eat a lot more then usual one week, then you
have to balance it out the next week by eating less -
remember yin and yang.
Action Guide
Emily Manoogian PHD
Time Restricted Feeding & our

Circadian Rhythms
Emily Manoogian, PhD, is a post-doctoral
research fellow in Dr. Panda’s lab. She first
became interested in biological rhythms
during her undergraduate work at UC
Berkeley. After working with Dr. Lance
Kriegsfeld researching photoperiodism and
biological rhythms for two years, she knew
that she wanted to pursue a career studying
circadian rhythms. Emily moved to
Massachusetts for graduate school to work
with Dr. Eric Bittman, a leading expert in
circadian rhythms, at UMass Amherst. While
there, she analyzed the behavioral,
neurobiological, and genetic components of
a novel circadian mutant hamster known as
duper. Emily met Dr. Panda as a graduate
student in the circadian community, and
joined his lab soon after completing her PhD.
Emily is excited about her current research as
she is able to apply her expertise in biological
rhythms as the head of human research in the
Panda lab
Website: http://www.mycircadianclock.org
Circadian rhythms are generated from within our
bodies and co-ordinate with our environment to keep
our bodies functioning properly.
Circadian disruption is more common then we realise

and makes us more susceptible to disease.
Timing of when you eat matters. Lifestyle is not just

what and how much you eat sleep or move, it is also
when.
If you want to become an early bird, the timing of when you eat and
light exposure is important, shift your eating earlier, decrease light
exposure at night time, have plenty of bright light in the morning, the
more you do this you can train your circadian system to shift.
18 week experiment showed that 1 group of rats on a high fat diet

eating around the clock ended up obese and full of disease, group 2
ate the same diet and same amount of food, but within an 8-12 hour
window and were perfectly healthy, didn’t gain weight and didn’t
gain any disease.
Current study is underway on the benefits of time restricted eating,

but what they have seen so far with time restricted eating is - low-
moderate weight loss, improved energy, endurance, better sleep
quality, improve glucose regulation, changes the way your body
metabolises foods and how you regulate blood sugar, decrease in
blood sugar, reduces acid reflux, helping digestive health, decrease
inflammation. If you optimise your body you are really going to be a
stronger version of yourself.
There is no ONE trick it’s a combination of a bunch of little things that

lead to health.
Pick an eating interval that is always the same - if you

aren't already eating within a specific window, slowing
decrease your eating interval to 8-12 hours.
If you are shift worker - either stay in the same 24 hour

eating window OR shift it completely with you.
Sign up to the circadian clock if you are interested in

participating in the study.
Action Guide
Dr David Jockers
Intermittent Fasting and

Ketogenic Diet
Dr. David Jockers DNM, DC, MS is a
doctor of natural medicine, functional
nutritionist and corrective care
chiropractor. He currently owns and
operates Exodus Health Center in
Kennesaw, Georgia.
He is also the author of the best-selling

book “SuperCharge Your Brain”. He
has developed 6 revolutionary online
programs with thousands of
participants and is a sought after
speaker around the country on such
topics as weight loss, brain health,
functional exercise, natural
detoxification and disease prevention.
Website: https://drjockers.com/
Benefits to burning fat for energy instead of glucose.
The step by step process of following a ketogenic diet

for beginners .
Balancing hormones, testing ketosis and reducing

stress.
When we are constantly eating or snacking, it increases
our insulin levels and inflammation in our body. This
accelerates the aging process and keeps us from
moving into ketosis where we are burning fat for fuel,
instead of sugar.
Focus on real foods that help our bodies become best

fat burners eg; avocados, coconut products, cruciferous
vegetables, dark leafy green vegetables, nutrient dense
foods, with minimal amount of toxins.
Start with 4-6 weeks of a ketogenic diet where you will

become fully adapted and then work on a way to cycle
in and out, adding in certain foods that make you feel
good.
Reduce stress by barefoot walking, gentle movement,

turn off wifi at night and get a deep, restful sleep.
Start with eating every 3-4 hours.
Take out dairy products, gluten grains and processed

sugar.
Eat a lower carb, high fat diet throughout the day and
add more carbs at night like carrot, sweet potato, beets,
berries.
8-10 hours of sleep.

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HealthMeans Presents

Fasting & Weight Loss

Dr. Fung works with Team Diet Doctor.

The difference between burning fat and burning

Why the most important thing to be aware of when

Why weight loss and maintaining weight is all about

When you fast it breaks down old proteins, turns on

You have to cut out snacks, they tend to be convenient

Whenever you eat you stimulate insulin, insulin is the

The same meal is more fattening at dinner then it is at

Experiment to find an eating window that works for you,

Emily Manoogian PHD

Time Restricted Feeding & our

Circadian disruption is more common then we realise

Timing of when you eat matters. Lifestyle is not just

18 week experiment showed that 1 group of rats on a high fat diet

Current study is underway on the benefits of time restricted eating,

There is no ONE trick it’s a combination of a bunch of little things that

Pick an eating interval that is always the same - if you

If you are shift worker - either stay in the same 24 hour

Sign up to the circadian clock if you are interested in

Intermittent Fasting and

He is also the author of the best-selling

The step by step process of following a ketogenic diet

Balancing hormones, testing ketosis and reducing

Focus on real foods that help our bodies become best

Start with 4-6 weeks of a ketogenic diet where you will

Reduce stress by barefoot walking, gentle movement,

Start with eating every 3-4 hours.

Take out dairy products, gluten grains and processed

8-10 hours of sleep.

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