The number one questionI get about fasting is which drinks are okayto have during intermittent fasting?Whichones are acceptable for you to drink and whichones will sabotage your progress?Coming rightup.Hey I'm Doctor Ekberg I'm a holistic doctorand a former Olympic decathlete and if youwant to truly Master Health by understandinghow the body really works make sure you subscribeand hit the notification bell so you don'tmiss anything.So I want to go over 15 differentdrinks, and I want to also .

talk about howtheyaffect you depending on what your goal is.And if you stick with me all the way to theend I'm going to have a little bonus for yousomething that a lot of people wonder aboutthat I think that you will really enjoy.Sothere are four primary goals that people havewhen they doing intermittent fasting.One wouldbe weight loss, one would be insulin resistanceand type 2 diabetes even though weight typicallycomes along with some insulin resistance thereare some people have insulin .

resistance andtype 2 diabetes who are not overweight sothat canshift things a little bit.There are some peoplewho want to be in ketosis because ketoneshave certain benefits and there's a lot ofpeople who don't feel like they have muchof a health issue but they want to optimizethings with autophagy.The first drink we'regoing to talk about is water.And it's theobvious choice because water is what the bodyis made of.It's the neutral fluid medium ofthe body and because it's neutral it is .

perfectlyokay no matter what your goal is.The onlything you want to be sure of is that it'sclean.You don't want to drink tap water.Youdon't want to drink things with artificialadditives.So want to get a good home filteror you want to get a good quality bottledwater.A lot of the bottled water is reverseosmosis and that's okay for temporary thingsfor temporary use, but in the long run it'sa little too clean.It has a tendency to robyour body of mineral.So if you use reverse osmosiswater like a lot .

of the most popular a bottledwaters are then you want to add a little bitof minerals or a salt sprinkle to it whenyou drink it.Drink number two is herb teaalso totally okay just make sure that youget something that doesn't have anything artificial.Now the vast majority of herbal teas are goingto be totally fine but just make sure thatthey don't put anything funky in there.Thethird drink is apple cider vinegar and thisone also is totally okay.It has no nutrientsit has no stimulatory effect no .

energy valueso therefore it doesn't affect your body it'sneutral.Alright to all these three totally okay.Next let's talk about tea and coffee so greentea is the one that has the least caffeine,but it does have some.It has about 25 mg per8 oz, so it's not a whole lot but if you had10or 15 or 20 cups throughout the day that'sstill a lot of caffeine.So I would give ita green check mark, but for some people itmay make a difference and because caffeineis a stimulant it can stimulate your adrenalsyou. 

can stimulate your adrenals to make adrenalinand cortisol it could affect blood sugar andInsulin in some people.And for the most partyou don't have to worry about this, but ifyou feel like your body is super sensitiveor you have some adrenal fatigue or if you'rejust really really stubborn weight then thismight be something that you want to watchfor.So if you're drinking green tea and you'redrinkingless than six to eight cups I'd say you'retotally fine.Black tea same story but blacktea might .

have about twice as much caffeineon average there's a bigger range on thatso you want to have maybe half as much.Don'tdrink 6 to 8 cups may be limited to threeor four.And with coffee again we're gettingand basically a doubling of the caffeine onaverage there's a huge variety, so I wouldsay one or two cups is probably okay but don'tbe drinking coffee throughout the day if you'resensitive.Alright there are some peoplethat it will make absolutely no differencefor these goals, but it's something to .

beawareof.Next up is everyone's favorite bulletproofcoffee.What would fasting be without bulletproofcoffee right?Well this is also something thatwe give a green check mark, but we have alittle question mark next toit.Because even though it has virtually noimpact on insulin and there is no proteinorsugar, if you do it right, so it's also safefor autophagy in moderation.We want to understandthat bulletproof coffee can still providea lot of energy.It fill / fuels the body tosome degree so you can .

put two tablespoonsof fat in there and you make about 300 caloriesor if you put 3 or 4 tablespoons of fat inthere now you're talkin five or 600 caloriesand if you had one of those that's probablyokay but if you're one of those people havetwo or maybe three now you could get almosta full caloric intake for a day just fromhaving a few bulletproof coffee so just understandthat it's alright from an insulin perspectivebut you don't want to turn it into a meal.Because if you put that much fuel into .

thebodythe body has no reason to burn the faton your body.Then what about cream?Is creamokay?Yes, because the vast majority of caloriesin cream come from fat it's over 90% of caloriesfrom fat.So it has a very very slight insulinresponse and as long as you keep it to maybea couple of tablespoons then it is not goingto mess up your goals.So cream is okay.Whatdoes that say about other forms of a dairylike skim milk?Well there's a big big differencebecause whereas cream has virtually all .

thecalories from fat.Skim milk has virtuallyall the calories from sugar and protein bothof which are going to stimulate insulin significantly.Cream is so rich that just a little bit isgoing to turn your coffee white where skimis so lean, it is so low in fat, that youhaveto put a lot in there before it looks likeyou added anything.So if you use it as a creamerthe tendency will be to use a whole lot moreof the skim milk and because it triggers insulinit is a really bad idea.It has about threeand .

a half percent protein and a little over5% sugar and almost zero fats, so almost allthecalories come from protein and sugar and it'sgoing to stimulate insulin.Next people wonderabout the milk alternatives: the cashew milk,the oat milk, the almond milk, the rice milk,et cetera.And here's the rule, they are okayas long as they don't have sugar added.Sothe two best ones that I've seen are almondmilk and cashew milk because a whole cup ofthat stuff has 22 to 25 to 30 calories andithas virtually .

zero protein and zero carbohydrate.So most of those calories are coming fromfat and you have to drink a whole cup to getlike 20-30 calories worth.That means if youput in 3-4 tablespoons into your coffee it'sgoing to have basically a zero affect.Thething to make sure though is don't get thestuff with sugar or anything artificial added.I would also keep it to less than two cupsa day, but don't drink it all at once becausenow you're kind of giving the body a sensethat you're getting a meal.I'd .

probably keepit under a cup.So if you having three cupsof coffee or three cups of tea and you putlike a quarter cup or 1/3 of a cup in eachthen I think you're still okay.Two cups wouldbe really on the high-end and definitely don'thave them all at once.So what about bone broth?That's almost synonymous with fasting.Andbone broth is fantastic it is virtually zerosugar, zero carbohydrate, it has a lot offatalso, it has mostly protein, has some fatandvirtually zero carbohydrate.It's also fullof .

healing nutrients like collagen in a lotof gut healing nutrients, and it has a tonof good minerals.So it's a fantastic food andI would say that it's okay if you're lookingprimarily to reduce insulin then it's goingto have a very slight insulin response.Howeverthis is the one that's going to be a littledifferent for autophagy because autophagyis mostlysensitive to protein.It's the lack of proteinand calories that drive autophagy.And autophagy is of your courses when yourbody is / hasfew .

nutrients and it up regulates its cleaning,its immune system, its recycling.It recycles viruses and bacteria in dead cellsand garbage anddebris in the body.And if you add a bunchof proteins then it's not so eager to recycleanymore.So you want to keep your proteinsbelow 20 or 18g in order to be in autophagy.That's the protocol recommended by the fastingmimicking diet.And bone broth has as muchas 10 grams of protein per cup.So if you had two cups then that bone brothalone wouldprobably push you .

over the edge where youstart affecting autophagy.As far as the othersgo insulin resistance I think you're stillokay.If you're looking for autophagy then limitthe bone broth you probably okay up to maybea cup.Alright drinks number 12 alcohol isthat a good idea?Well I'm going to say noeven if it doesn't stimulate insulin a wholelot and even if it doesn't necessarily kickyou out of ketosis it is just not good foryour liver.And all of these goals depend onyour liver there is non-alcoholic fatty .

liverdisease and there is alcoholic fatty liverdisease, so if you have insulin resistancethen the liver is struggling as it is andif you trying to engage autophagy, which isa cleanup process, it's the liver that doesmost of that cleaning.So whether you haveone or more of these goals it's you're tryingto take care of your liver and alcohol isnot the friend of a liver.So if you tryingto get through weight loss, insulin resistance,keto, autophagy I would say to stay away fromalcohol.Number 13 .

green juice.Juice in generalis not great, but green juice now that's somethingsqueeze yourself from fresh greens fresh leafygreens and it can have a lot of good healthbenefits.But we're going to put a question mark onthatbecause it's going to depend on your goalit's going to stimulate insulin so it's goingto depend on how much you have and when youhave it is also going to be important.So if youhave an intermittent fasting pattern let'ssay you're doing 18:6 or 16:8 or somethinglike that if you .

have green juice during yourfasting period it will break your fast becauseit'sgoing to create a bit of a sugar spike.Butif you have if you're in ketosis for low-carband you have a carb budget so to speakof maybe 30 grams and you have that greenjuice close to a meal like say let's say youhave a 20 minutes before a meal if you haveit somewhere between your two meals now it'snot going to create a tremendous amount ofdamage right is going to create a little bitof an insulin spike right before your .

mealwhen you would have an insulin spike anyway.So I would encourage great quantities butif you're looking to supercharge your bodywith some nutrients and you feel like greenjuices is really beneficial for your bodyif he does well then I would say have a littlebit but count the carbs make sure you knowhow much sugar is in there and I wouldn'tgo over maybe 5 grams of sugar in that juiceand then have it close to a meal so that youdon't create additional insulin spikes inaddition to your regular .

meals.And as faras autophagy goes, autophagy is super sensitivetoboth sugar and protein so I'm pretty surethat it would break whatever trend of autophagyyou have going on if you have any kind ofconcentrated sugar like juice.So when we'refasting we're doing coconut oil, we can dococonut cream, we can do coconut milk to somedegree, what about coconut water?Isn't it stillsort of the same thing and it's full of allthese good minerals.Well not really because thecoconut water portion has no fat and .

no protein,but it has a lot of sugar.And it's very veryeasy to drink a lot of that stuff so it'sbasically sort of like the green juice butit doesn't necessarily have all that muchbenefit so yeah.It's sort of those like thegreen juice if you had just a little bit likea cup or half a cup close to a meal becauseyoujust love it and you feel those minerals woulddo some good then maybe.But other than thatI would really stay away from coconut water.It has a lot of sugar.It's 2.6% sugar and most of the .

time peopleare probably going to drink atleast a pint or half a liter so now you'retalkin 12 to 15 grams of sugar.Number 15 store-boughtjuice so one we can make an argument for somebenefits of fresh-squeezed homemade juicefrom fruit or vegetables I don't see any reasonto ever buy store-bought juice because ithas to be pasteurized in order to be soldin a store and now you're destroying mostof the benefits.Most of the enzymes and thealive factors and the phyto factorspolyphenols and whatever else .

might be inthat juice you're destroying it with thatpasteurization so when you put a big red Xon that because all you're really gettingnow is sugar water.Yeah it's a little bitbetter than Coca-Cola, but not a whole lot.Orange juice is about 8% sugar.Apple juicesabout 10% sugar.So if you have a cup you'realready getting about 25 grams of sugar inthere.Absolutely not a good idea for any ofthese protocols no matter what your goal isfor weight loss or reducing insulin resistancestay away from store.

bought juice.Thanks forsticking with me through this and now thatyou understand some of these principles let'stalk about soda.Because a lot of people love soda.that we're not we're going to just dismissvery quickly the regular soda that has thesugar and the high fructose corn syrup becausethat's a no-brainer that's for the most partthat's the reason most people got in troublein the first place but then there is thisdiet soda so now we want to start understandinga little bit because most people .

think willthat should be totally fine because it hasno calories it has no sugar and if I do caffeinefree version now it has no stimulants so it'ssort of like an herb tea right no becausethe sweet taste can trigger something calledthe cephalic affect the cephalic responseand what does that mean it means that anytime that you put something in your mouthand you taste it your body the intelligenceof your body start preparing your digestionfor the food that is about to come and ifyou taste something .

sweet then your body thinkit's about to receive nutrients and it mayin some cases start producing and releasingsome insulin they've done some studies onthis and they haven't been totally conclusivesome study say that certain artificial sweetenerswill trigger it but the stevia won't and Iwouldn't put too much faith necessarily thosestudies the fact is if you taste somethingsweet there is a possibility that your bodystart anticipating and start preparing a digestiveresponse and releasing some .

insulin.So howdo you know if this is going to affect you?Well here's how you check it and this isopposite to what most people think they thinkthat they drink something sweet the bloodsugar should go up but it's the other wayaround if you drink something sweet but thereis no sugar there's no actual nutrients andyour body produces insulin your blood sugarwill go down.So you check your blood sugarbefore, you have a drink, you check your bloodsugar after, if it drops a point or two I wouldn't worry .

about it but if you see that you'redropping 5 or 10 points now you know thatyour body is responding to this it is producingmore insulin and that is driving your insulinresistance.So we put a question mark on this becauseit'sgoing to be okay for most people I would againnot recommend the artificial sweeteners butI have checked this on myself on Stevia drinksand it has no impact for me so most peopleare going to be totally fine but again everyoneis different so you want to figure out youwant to .

understand the principal and the mechanismand then figure out and test how it works for you.If you found this helpful .