Emma Van Carlen is a fasting / health coach with years of experience helping her clients lose weight, feel better, and improve overall health -- often using fasting and low-carb. Today we cover the benefits of fasting and keto, common pitfalls and objections, how to start as a beginner, and much more.

👉 YouTube version:  https://youtu.be/Ra8_hvC5EOQ

📙 "Fast Yourself Fit" (Emma's book):  https://amzn.to/3EoLqzf  

💻 Emma's website:  https://www.emmavancarlen.com/  

⏰ Timestamps ⏰
Intro (0:00)  
Emma's health journey (0:54)  
Benefits of fasting and common objections (7:07)  
How to start for beginners (13:35)  
"Keto flu" and other pitfalls (17:14)  
Food addiction & emotional eating (21:52)  
Mindset, knowing your "why's", and anticipating excuses (32:07)  
Special occasions (36:50)  
Who needs medical supervision? (43:50)  
Tips for elderly people (45:58)  
Women after menopause (48:40)  
OMAD vs other fasting schedules (51:17)  
Cold plunging? (Emma is from Sweden) (55:14)  

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Medical disclaimer
None of the info I share online is individual medical advice. I don't know your individual circumstances, and I'm not your medical provider.  Always consult your own medical providers.  

Whether you have some memory loss already, or just want to prevent Alzheimer's down the road, this episode can help.  Dr. Dale Bredesen's groundbreaking book explains why Alzheimer's is getting so common, and exactly what you can do about it, step by step. 

I share a chapter-by-chapter summary so you can get an overview, and then decide if you need to go more in-depth by reading the book yourself.

👉 YouTube version:  https://youtu.be/MAbA0GVWv20  

👉 Shorter (12 min) video on fasting & keto for Alzheimer's:  https://youtu.be/Z2OVf_rmwOE  

👉 My YouTube channel:  https://www.youtube.com/@FastingWell   

📘 The End of Alzheimer's (book on Amazon):  https://amzn.to/41MFIQM  

🎧 Listen for free w/ a trial of Audible:  https://amzn.to/3FCdr3q  

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⏰ Timestamps ⏰
Overview / introduction (0:00)  
Chapter 1 - Disrupting dementia (2:27)  
Chapter 2 - Patient zero (3:58)  
Chapter 3 - How does it feel to come back from dementia? (6:40)  
Chapter 4 - How to give yourself Alzheimer's: A primer (8:50)  
Chapter 5 - Wit's end: From bed to bench and back again (11:39)  
Chapter 6 - The "god gene" & the 3 types of Alzheimer's (15:11)  
Chapter 7 - The cognoscopy: Where do you stand? (18:09)  
Chapter 8 - ReCoDe: Reversing cognitive decline (21:01)  
Chapter 9 - Success and the social network: 2 people's daily routines (24:29)  
Chapter 10 - Putting it all together - You can do it! (27:33)  
Chapter 11 - This is not easy: Workarounds & crutches (30:04)  
Chapter 12 - Resistance to change: Machiavelli meets Feynman (32:18)  
Appendix A - Summary of foods to eat & foods to avoid (34:05)  
Other appendices (Ketone meters / 23 & Me, Where to learn more) - (35:42)  

Today I'll share 3 topics:  Do you need fasting "kits", and what can you use instead? A surprising fasting benefit related to brain health and weight loss. And 3 key takeaways from Dr. Bredesen's game-changing book on Alzheimer's. Video versions and timestamps are below.

Video versions for each topic:  

📺 Pros / Cons of Fasting "Kits":  https://youtu.be/7RK2xPPzic8

📺 A SURPRISING Way Fasting Helps you Lose Weight:  https://youtu.be/Rp2oY-nMLEE 

📺 3 Key Takeaways from "The End of Alzheimer's":  https://youtu.be/7iSAVPoYAUY  

Other Resources:  

📝 Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist/   

📝 Intermittent Fasting Quick-Start Guide:  https://fastingwell.com/quick  

⏰ Timestamps ⏰  

• (0:00) Intro  
• (1:06) Fasting Kits  
• (6:36) Surprising Fasting Benefit  
• (9:58) End of Alzheimer's Takeaways

Some interesting ways that junk food and social media are similar, and have similar impacts on your mental health, physical health (including your brain), child wellness, and society as a whole. 

📺 Video version:  https://youtu.be/KJastamVRP4

📝 Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist/ 

📝 Intermittent Fasting Quick-Start Guide:  https://fastingwell.com/quick  

7 different methods you can use to boost fat burning, backed by science (research studies or physiology).  Try out a few of them and improve your body composition, starting today.

📺 Video version:  https://youtu.be/hIGYgSPjKmY

Resources Mentioned
📘 Winter Swimming (book):  https://amzn.to/3V7u7Yy
📺 Huberman interview with Susanna Soberg:  https://youtu.be/x3MgDtZovks
📺 My video about better habits/systems (vs goals):  https://youtu.be/A7djTERytLc
📗 Get Out of Your Mind and Into Your Life (book):  https://amzn.to/4eEw065

Some References
https://pubmed.ncbi.nlm.nih.gov/39003682/ (HIIT)
https://youtu.be/GqPGXG5TlZw?si=RIkQBiuifV9xwCdj&t=2492 (fidgeting)
https://www.nature.com/articles/s42255-024-01008-9 (fasting)

📝 Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist/

📝 Intermittent Fasting Quick-Start Guide:  https://fastingwell.com/quick 

Affiliate disclaimer
Sometimes I share affiliate links, which means if you buy something through that link I could earn a small commission at no additional cost to you.

What if your blood sugar gets low during extended fasting? (1:10)  Why do you feel cold during a long fast? (6:00)  I'll delve into both of these topics today, and explain what to do (if anything) about these potential side effects of prolonged fasting. 

📺 Video on low blood sugar:  https://youtu.be/7VCB94O-TU4  

📺 Video on EF & feeling cold:  https://youtu.be/hFW1mO4BbjA   

📝 Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist/ 

📝 Intermittent Fasting Quick-Start Guide:  https://fastingwell.com/quick  

I'll explain why one of the most popular intermittent fasting schedules is actually not a good fit for the majority of people (though a lot of them do it anyway). I'll also share 2 alternative fasting regimens that are probably a better fit for most people.

📺 Video version:  https://youtu.be/dP_CevOzn5A 

📺 Video on why weight loss is often not a good goal:  https://youtu.be/F_00Sl1fcWk

📝 Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist/

📝 Intermittent Fasting Quick-Start Guide:  https://fastingwell.com/quick

⏰ Timestamps ⏰

• 0:00 Overview
• 1:15 What schedule to avoid (most people)
• 2:25 Weight Loss
• 5:11 Protein / Muscle
• 7:34 Convenience
• 8:21 2 Better Approaches (for most people)
• 10:28 Option #2

2 fairly simple steps you can use to reverse type 2 diabetes.  It's easier than you may think!  (The same steps also work for prediabetes.)

👉 Video version:  https://youtu.be/yL9HjYYvXQo 

Related Videos & Other Resources: 
👉 Diabetes Remission w/ Low Carb (video):  https://youtu.be/UBpnliekZqo 
👉 Off Insulin in 5 Days w/ Fasting (video):  https://youtu.be/rFUoDS1YQYI 

📝 Intermittent Fasting Quick-Start Guide:  https://fastingwell.com/quick 

👉 7 Daily Habits to Fix Blood Sugar (video): https://youtu.be/g1IFIX2LhPc 
👉 3 Quick Habits to Improve Your Blood Sugar Fast:  https://youtu.be/ewB5Abl_4-c 

🎧 Podcast Episode 14 (Megan Ramos):  https://fastingwell.com/episode14/ 
🎧 Podcast Episode 25 (Keto Made Simple):  https://fastingwell.com/episode25/ 
🎧 Podcast Episode 26 (What to Eat on Low Carb):  https://fastingwell.com/episode26/  

⏰ Timestamps ⏰  

• (0:00) Intro  
• (1:28) Step 1  
• (5:20) Step 2 
• (9:39) Bonus steps (fix blood sugar faster)  
• (11:26) Putting it all together  

My experience fasting for a week straight, including how I was feeling on day 6 of this extended fast; what kind of results I got in terms of energy levels, body weight, blood sugar, ketones, etc. Plus other thoughts and observations about why this prolonged fast went remarkably well.

Some of what I talk about here could definitely be useful if you're considering doing a prolonged fast, or if you've done it before and had some challenges.

👉 IF Quick-Start Guide:  https://fastingwell.com/quick   

📺 Video Version (of this episode):   https://youtu.be/wWow4Mr61gw   

📺 Video on 7 Benefits of Extended Fasting:   https://youtu.be/pch0NjbIhJo  

⏰ TIMESTAMPS ⏰ 

• 0:00 Opening  
• 1:43 Intro
• 2:37 Not for everyone  
• 3:43 How am I feeling on day 6 of fasting?  
• 6:02 Ketone levels  
• 7:43 Blood sugar  
• 8:18 Sleep  
• 11:14 Cold  
• 12:58 Weight loss  
• 14:56 Overall health benefits  
• 16:27 Timeline (Days 1-6)  
• 17:36 Supplements (salt etc.)  
• 18:17 Final takeaways

Detailed results from a case series of 3 patients who got off insulin and other type 2 diabetes medications very quickly.

These patients also lost weight, improved their hemoglobin A1c, and reduced their waist circumference.

Overall, super-impressive results, and very encouraging for anyone who wants to put type 2 diabetes in remission!

👉 IF Quick-Start Guide:  https://fastingwell.com/quick

📜 Full research paper:  https://casereports.bmj.com/content/2018/bcr-2017-221854 

📺 Video Version (of this episode):  https://youtu.be/rFUoDS1YQYI 

📺 Video on diabetes remission w/ low-carb:  https://youtu.be/UBpnliekZqo 

📘 The Diabetes Code (book):  https://amzn.to/49Vja2g 

🎧 Listen for free w/ a 30-day trial on Audible:  https://amzn.to/3gKo9vI 

👉 Full show notes & resources:  https://fastingwell.com/episode57/

TIMESTAMPS:  

• (0:00) About the IF Quick-Start Guide
• (1:57) Study background
• (3:15) Study preview & introduction
• (4:53) Patient details
• (5:59) Fasting regimen
• (7:56) Results from fasting
• (11:10) How the patients felt & other takeaways