Jak zacząć pościć bez problemu i nie być głodnym - 10 sposobów na sukces

Want to start fasting but quickly find yourself hungry? Or maybe you've already tried it, but found it too difficult? In this video, I explain why some people adapt to fasting easily, while others struggle with hunger pangs. You'll learn how to gradually acclimate your body to longer breaks between meals, how to regulate ghrelin (the hunger hormone) and leptin (the satiety hormone), and how to make fasting less burdensome. I'll also discuss the impact of caffeine, sodium, and physical activity on appetite. ===================================================== RECOMMENDED PRODUCTS, SUPPLEMENTS, AND DEVICES ⤵️ = ... MITOWELL. CODE: BARTOSZ10 for a 10% discount on the entire product range. Website: https://mitowell.pl/ 🟩 High-polyphenol olive oil from NUMA. With the code BARTOSZ, you get 20 PLN off EVERY order. EVERY batch is thoroughly tested for nutritional value, lipid profile, and contaminants. The new batch's testing is now available at https://numa.bio/badania Website: https://numa.bio/ ============================= TIMESTAMPS 00:00 – What are fasts good for? 00:44 – Problems with fasting. 01:37 – 1. Adjust your fasts to your daily rhythm. 04:52 – 2. Toughen up or adapt. 07:39 – Extending your fasting period. 10:50 – 3. Consider changing your diet during your eating window. 13:46 – 4. Maximize your intake of animal and animal-based products. 16:27 – 5. Maintain electrolytes and hydration. 20:30 – 6. Consider drinking coffee. 21:44 – 7. Find something to do. 24:58 – 8. Maintain your sleep and stress levels. 29:50 – 9. Don't overdo it with exercise. 31:03 – 10. Limit alcohol. 32:47 – The End. ===================== COMMON SENSE REMINDER: The materials presented in this video are for educational purposes only and should not be considered medical advice or a substitute for consulting a medical or dietitian specialist. The human body is complex, and thousands of factors influence health conditions, such as diet, supplements and medications you take, comorbidities, etc. A recommendation that works for someone else may be harmful to you. So, use common sense online. =========================== NEWSLETTER about memory, languages, and nutrition: ✔️ https://universeofmemory.pl/pamieciow... ============================ LANGUAGE and MEMORY COURSES and TRAINING ⤵️ If you are interested in quickly learning foreign languages ​​and effectively acquiring knowledge in any field, such as medicine or dietetics, check out my courses: ✔️ ALL ONLINE COURSES ( https://universeofmemory.pl/kursy-int... ) ✔️ VOCABULARY LABS — Learn any language from A to Z ( https://universeofmemory.pl/o-kursie-... ✔️ EXPERTS INCUBATOR - How to master knowledge in any field from scratch to expert level (https://universeofmemory.pl/jak-uczyc...) ====================== THUMBNAIL AND MONTAGE The thumbnail and most of the graphic materials on the channel were created by Julia Czekała. If you would like to order graphic materials tailored to your needs, you can send a request for quote to juliaaczekala (at) gmail.com Editing: [email protected] =============== RESEARCH AND OTHER MATERIALS 1. Unexpected effect of the appetite-stimulating hormone ghrelin on ENaC: hunger for sodium? (https://www.sciencedirect.com/science...) 2. Sleep, appetite, and obesity—what is the link? (https://pubmed.ncbi.nlm.nih.gov/15599...) 3. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index ( https://pubmed.ncbi.nlm.nih.gov/15602... ) (2004) 4. Relationships between human thirst, hunger, drinking, and feeding ( https://pmc.ncbi.nlm.nih.gov/articles... ) (2008) 5. Caffeine, coffee, and appetite control: a review ( https://pubmed.ncbi.nlm.nih.gov/28446... ) (2017) 6. The influence of stress on the neural underpinnings of disinhibited eating: a systematic review and future directions for research ( https://pmc.ncbi.nlm.nih.gov/articles... (2023)