5-1 intermittent fasting plan

David Jockers outlines the weekly 5 days of 18:6 fasting, one feast day at higher carbs, and one 24-hour fast.

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Episode notes

In this episode, Dr. Jockers breaks down the exact formula to reverse insulin resistance in 2026. If you're eating healthy and working out but still gaining fat, the issue may not be with your body, it could be insulin resistance. Dr. Jockers explains how insulin is the fat-storage hormone and the steps you can take to restore proper insulin function, helping you burn fat effectively.

Dr. Jockers outlines a detailed protocol to help you overcome insulin resistance naturally. From adjusting meal timing to eliminating inflammatory fats, he provides actionable steps that can have a profound impact on your health. You'll also learn how to reduce the toxic burden on your body, a critical step in reversing insulin resistance.

Finally, this episode explores the importance of mindset and identity in achieving lasting health transformation. Dr. Jockers shares how an identity shift can be the key to overcoming obstacles and creating a new reality of health and vitality. Tune in to discover how you can apply these steps to regain your metabolic health and achieve your wellness goals.

In This Episode:

00:00 Toxins Stored as Fat

04:34 Insulin Resistance Overview

05:43 Step 1 No Late Eating

07:00 Step 2 Cut Toxic Oils

09:01 Step 3 Obesogens and Detox

10:29 Top Toxins to Avoid

11:52 Detox Habits and Fasting

15:01 Step 4 Fat Burning Phases

16:22 Five One One Plan

19:07 Protein Muscle and Walks

20:04 Step 7 Identity Shift

20:57 Final Wrap and Outro

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"More muscle equals better glucose control, and that equals better metabolism."

~ Dr. Jockers

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