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The Surprising Benefits of Not Eating for 19 | COFYT

The Surprising Benefits of Not Eating for 19

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The Surprising Benefits of Not Eating for 19

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Discover surprising health benefits of intermittent fasting! Learn autophagy, mindful eating, cellular cleansing, mental clarity, weight loss, and stress reduction techniques. Improve sleep, boost energy, and enhance well-being. #intermittentfasting #autophagy #mindfuleating #health #wellbeing #weightloss #sleep

Given the entire transcript {The Surprising Benefits of Not Eating for 19 - YouTube https://www.youtube.com/watch?v=XfcY9yom7kY Transcript: (00:00) amitab Habuda Welcome my friends my fellow travelers on this path to finding peace I'm a monk who has seen 60 autumns pass here in America And today I want to sit down with you all not as a preacher but just as a friend to reflect together on something so simple something we seem to have forgotten our body's rhythm Amitabhuda I'd like for you and I to imagine something together Let's think about our body as a sacred temple An ancient venerable temple that has been with you through all of life's ups and downs That temple has its own rhythm A sacred and (00:39) perfect rhythm Just like the sun rising in the east and slowly setting in the west just like the tide coming in and going out It is the rhythm of life of restoration But in our modern lives here in America it seems that temple never gets a moment of rest Does that sound familiar The sun has long set but the lights from the TV screen from our phones are still glowing Dinner is over but then comes a little piece of cake a bowl of ice cream or a few potato chips just to have something to chew on The kitchen it seems never (01:14) closes The refrigerator is always making that steady hum ready to serve Without even realizing it we've broken that sacred rhythm of rest and recovery We force our temple to operate to digest to work non-stop And then we ask ourselves why do I feel so tired every morning Why does my mind feel like it's covered in a layer of fog making it hard to focus Why does my body feel so heavy and sluggish even when I haven't done any hard work We usually blame it on one thing age Ah I must just be getting old But is that really the (01:52) case Or is it because our temple hasn't had a proper cleaning in so long because it hasn't had the quiet moments it needs to repair and restore itself Giving the body a period of silence not putting anything more into it is the most profound way we can show it respect That's when we allow it to return to the miraculous cycle of healing that nature that creation has gifted it I have a friend around my age a recently retired architect His name is Robert Robert came to me and lamented that ever since he retired his energy felt completely drained Sensei he said I have all day to (02:30) do what I love to read to garden but I just feel so sluggish and my mind is foggy It feels like there's a cloud just hovering in my head I asked him about his typical day He wakes up has coffee with milk and sugar eats breakfast A few hours later he has a small fruit snack then lunch In the afternoon another cup of tea with a few cookies then a hearty dinner with his family And before bed he often watches a movie with a small bowl of ice cream I smiled and said to Robert "My friend it seems your temple is holding a festival that runs all day and all night It has no time for the (03:08) caretakers to clean up to repair the things that are broken." He looked at me a little confused I want you to try and picture this Imagine your body is a big city During the day the streets are bustling with traffic Shops and factories are running non-stop Trash dust and little bits of wear and tear start to build up So what does the city need It needs the night When night falls when the traffic thins out that's when the sanitation crew comes out They sweep the streets collect the trash The repair crew goes around patching up the potholes replacing the burntout light bulbs The nighttime is (03:47) when the city renews itself heals itself to be ready for a new day full of life Our body is exactly the same This quiet pause I speak of this period of time when we don't eat is the nighttime for our body It's the moment when an extraordinary cleanup crew inside of us gets activated Modern medicine calls this process by a very beautiful name autophagy The word comes from auto meaning self and fiji meaning to eat So it literally means to eat oneself It might sound a little scary but it's actually one of the wisest and most beautiful mechanisms of life During that (04:25) quiet pause the body begins a kind of deep spring cleaning It seeks out old damaged cells faulty protein fragments the seeds of potential disease and it eats them It consumes what is no longer needed and recycles it into new energy and new materials to build stronger healthier cells This is the art of preventing illness from the very root It's sweeping up the cellular trash before it has a chance to pile up and become bigger problems like chronic diseases or even cancer That cloud that was hovering in Robert's head It might have just been the metabolic junk that his body never had a (05:04) chance to properly clean out I didn't advise Robert to do anything too extreme I just suggested he try a small experiment Try finishing your dinner a little earlier I said maybe around 700 p.m And the next morning instead of having your coffee with milk right when you wake up just wait until 900 a. (05:23) m Give your body a 14-hour window of silence That's all A few weeks later Robert returned There was a new clarity in his eyes He said his voice full of excitement "Sensei you know what That cloud it's lifted I'm not saying it's completely gone but it's so much thinner now I can read a whole chapter of a book without getting distracted And in the morning I wake up feeling lighter Do you see He didn't need a magic pill He simply gave his body back the rhythm it was meant to have He allowed the caretakers of his temple the time they needed to do their work I know you might be thinking that going without food for (06:00) a period of time sounds difficult We've grown so used to constant availability but this isn't a punishment It's a gift the gift of silence You don't have to do anything drastic Just try to start by listening Listening to your body's true hunger Is it really your stomach that's hungry Or is it just the hunger of habit the hunger of your eyes the hunger of your mind Just try giving your body a slightly longer break between dinner tonight and breakfast tomorrow Even one more hour is a change That is an act of love Love for the very temple that has served you so faithfully for all these years Let it rest Let it (06:40) heal Let the natural rhythm of the universe resonate within you once more Amitabha Buddha I wish my friends a peaceful day and a body and mind that are always serene and clear Amitabhuda we meet again In the last part we spoke about giving our body its own quiet nighttime so the cleanup crew inside could do its work allowing the temple of the body to be cleansed But I know and I can feel it There is a big question rising in the minds of many of you Sensei the theory sounds wonderful but hunger feels very real How (07:17) can I possibly overcome it That is an incredibly valid question and that right there is the doorway that allows us to enter an even deeper level A benefit that's even more profound than mere physical cleansing Let's reflect on this together I hear you I understand that concern The stomach starts to growl The mind starts to think only of food You might feel a little discomfort a little restlessness Your energy seems to dip All of your senses seem to point in one direction the kitchen Those feelings are completely real I am (07:53) not denying them in any way But today I want to invite you to look at hunger from a different perspective Instead of seeing it as a tyrannical boss ordering you must eat now try to see it as a visiting guest Have you ever noticed hunger just like a cloud in the sky floats in perhaps covering the sun for a moment but eventually it floats away It's also like a wave in the ocean It swells reaches its peak and then slowly recedes It doesn't stay there forever So what is our problem It's that the moment the wave begins to swell we rush to ride it letting it sweep us away (08:30) We've never given ourselves the chance to stand on the shore to calmly observe and to realize ah this too shall pass And this is precisely when the practice of the quiet pause becomes a spiritual practice a form of training for the mind In the ancient scriptures the great masters didn't see fasting as a way to lose weight or to live longer They saw it as a tool to train the will and to master desire Another friend I had the pleasure of meeting a woman named Carol is about 68 years old She described herself as a professional snacker She told me "Sensei (09:07) I can't stop eating The moment I feel a little bored I reach for food A little stressed I reach for food Even when I'm happy I eat to celebrate It feels like my life is controlled by these sudden cravings Have you ever felt that way In our modern society we are taught that every discomfort no matter how small must be soothed immediately Sleepy drink coffee headache take a pill feeling a bit bored scroll through your phone or eat something We are slowly losing the ability to tolerate even a little discomfort And in doing so we unintentionally become slaves to our own immediate desires (09:46) I suggested Carol try a small exercise The next time you feel the urge to snack I said pause before you act Just sit down for 5 minutes close your eyes and simply observe that feeling Where is it in your body How strong is it Does it have a color Just watch it Don't judge it Don't fight it And don't follow it The first time she said it was the longest 5 minutes of her life But she kept doing it A few weeks later she shared something fascinating I realized she said that this craving feeling is actually very shallow It's like a pouting child screaming and demanding candy If I just sit in silence and watch (10:24) it after a little while it gets bored and goes quiet And when it passes I feel this incredible sense of freedom It turns out I am not the craving I am not my hunger There it is That is liberation That is the strength of a trained will By overcoming the body's immediate urges you are telling yourself I am the master of this temple not its demands And when you can do that something else miraculous happens When the body rests the mind becomes still Have you ever noticed that our digestive system is actually very noisy It doesn't just make (11:00) sounds in our belly It consumes a huge amount of energy and creates a kind of noise on an energetic level making it difficult for the mind to be truly quiet When you allow your digestive system to completely rest when that background noise is turned off that is the first time you can truly hear the stillness And in that stillness your mind becomes surprisingly sharp and clear What we call brain fog that hazy forgetful feeling It doesn't just come from what we eat but from the fact that we are always eating When the temple is cleaned and the noise subsides the mirror of the mind naturally becomes bright and clear (11:41) You'll find you can read a book and truly immerse yourself in it You'll be able to sit and play with your grandchild and truly be present there listening to their stories instead of your mind wandering off to think about dinner You'll find the creativity for your hobbies Ideas that previously seemed to be hidden beneath fatigue and lethargy This isn't a mystical miracle It's a very natural law A busy stomach leads to a cloudy mind A rested stomach leads to a clear mind And so this spiritual practice has a two-fold benefit First is (12:17) to clean the temple of the body on a cellular level Second is to polish the mirror of the mind helping us find our way back to clarity and inner freedom This isn't about self-punishment It is an act of self-care on the deepest level So the next time the guest named hunger comes to visit try to smile and greet it Invite it to sit down and just quietly observe You will be amazed by what you learn about yourself Amitabha Buddha May you find strength in the stillness Amitab Hab Buddha we have walked a journey of reflection together from realizing the body is a temple that (12:55) needs rest to discovering that the quiet pause of hunger can be a spiritual practice to train the mind And now that we understand the why a very practical and important question arises So how do I begin This is the moment where the wisdom of reflection meets action in daily life And the most important principle here is mindfulness the awareness in every step So here we are at the threshold of practice I know many of you might be feeling a little hesitant a little pressure Perhaps you're thinking about the numbers 14 hours 16 hours 19 hours and they feel so (13:34) far out of reach I want you to take a deep breath and exhale Just let those numbers float away This path is not a competition There is no medal for the person who fasts the longest The only goal is to find your way back into harmony with your own body Therefore the first and most important principle is this Begin mindfully What does it mean to begin mindfully It means to start right where you are without judgment without rushing Most of us already practice this quiet pause every night without even knowing it You eat dinner then you sleep and you don't eat again until the next morning (14:12) That might be 8 9 or 10 hours So what is the first step The incredibly small and gentle one Simply be aware of that period of time Try to finish your dinner at 7:00 and the next morning have your breakfast at 7:00 Just like that you've created a 12-hour window of silence Do that for a few days Don't change anything else Just observe and take note How do you feel Once you feel comfortable with that rhythm try the next small step a step of curiosity If you still finish dinner at 7:00 perhaps you could wait until 8:00 the next morning to have your first meal (14:52) That's only one more hour See it as a gift you are giving your digestive system During that time you can drink water or a cup of herbal tea with no sugar Listen to your body Perhaps the guest named hunger will pay a visit Remember our exercise Smile greet it and observe You'll be surprised to find that just a glass of warm water can often help that guest gently depart This is a journey of listening not of forcing Your body will let you know when it's ready to go further And on this journey of listening there is one voice you must listen to with the utmost care (15:29) Now my friends I must tell you this with all sincerity This practice of the quiet pause as natural as it is is not for everyone at all times If you are being treated for diabetes especially type 1 if you are taking medication to manage your blood pressure or blood sugar if you have a history of eating disorders or if you are underweight In these cases changing your eating habits can have unintended consequences Therefore I sincerely ask you please see our conversation as a source of inspiration But the most important (16:04) conversation you must have is the one with your doctor Share your intentions with them They are the ones who understand your temple from a medical perspective and will give you the best advice to ensure that every step you take is safe and steady A wise physician will be a wonderful companion on this path Once you have that peace of mind remember why we started We aren't doing this just to make the numbers on the scale move We are doing this to receive priceless gifts Do you remember Robert and his clear mind That is the gift of mental clarity Do you remember Carol and (16:41) her sense of freedom no longer controlled by cravings That is the gift of will and self-mastery And there is so much more When you give your body rest you are protecting your brain the place that holds your most precious memories of your family your grandchildren your travels You are preserving the resilience of your muscles so you can garden walk in the park or lift your grandchild without aches and pains You are investing in your future years A future that is not about fighting against illness but about enjoying life (17:15) with a light body and a joyful mind So my invitation to you today is very simple I'm not inviting you to fast for long periods I am only inviting you to try and listen To listen to the stillness Start with one small step Not because I said so but because you want to give a gift to the sacred temple that has carried you so faithfully through this entire life Amitabha Buddha May every step you take be steady and peaceful May your body and mind soon find their way back to the beautiful natural harmony that is inherently yours (17:53) Amitab Habuda it is truly a joy to know that our sharings have been received by all of you my friends I have received so many questions so many thoughtful concerns that you have sent This shows me that you are not just hearing but truly listening truly reflecting and beginning a dialogue with your own body That is the first and most important step And so today in this gathering I would like to select a few of the most common questions so we can clarify them together Let's think of this as a tea talk a session where teachers and students friends can untangle the knots (18:30) on this path of practice Amitbhuda welcome back my friends My heart is truly so happy to see your deep interest The path of learning never ends with just listening It only truly begins when we start asking questions Today we will answer a few common questions together One question that I have received many many times is this sensei Can I drink coffee in the morning I really can't start my day without it Ah coffee the familiar guest of every morning I completely understand For many people it's not just a drink It's a ritual to awaken the mind So what's the (19:11) answer Let's look at this deeply What is the purpose of the quiet pause It's to allow the digestive system to rest completely so we don't wake up the cleanup crew before they've finished their work A cup of black coffee with no sugar and no milk has very few calories It won't start up your digestive engine in a major way It's similar to a cup of unsweetened herbal tea You could see it as a very quiet guest one that doesn't make a lot of noise in the temple So where is the problem The problem lies in the things we usually add to our coffee sugar milk cream These things will (19:48) immediately wake up the digestive system and say "All right cleanup is over Time to get to work." And just like that the body's quiet nighttime comes to an end So if you truly need that cup of coffee try drinking it in its original form just black coffee See it as part of the practice The taste might be a little different at first but you are learning to appreciate a pure flavor just as you are learning to listen to the pure stillness of your body The next question is also very practical Sensei does this (20:20) mean I can never have a late dinner with my friends or attend family parties again I don't want to live a life that's too different This is a very legitimate concern The true path of spiritual practice is never a path of extremism or of isolating oneself from society The Buddha always taught about the middle way the path in the center Think about this practice like cleaning your house You might have a regular cleaning schedule during the week But if on the weekend you have cherished guests visit and they stay a little late would you really chase them out early just because (20:55) it's time to close up shop Of course not Enjoy those precious moments with your family and friends One late dinner on a special occasion will not destroy all of your efforts Just as one day of not cleaning won't turn your house into a garbage dump Our bodies are very intelligent and flexible They value consistency not absolute perfection If you practice the quiet pause for 5 6 days a week your body will be incredibly grateful And on the day you have a special event just be joyful and rejoice in it The next day you simply return to your familiar rhythm Don't turn a method (21:34) for liberation into a prison of rigid rules Be flexible and compassionate with yourself And one more question which comes from a deep concern for one's health I'm older and I'm very afraid of losing muscle Will fasting make me weaker Excellent This is a question of wisdom of proper concern This may surprise you but practicing the quiet pause in a reasonable way can actually help protect your muscles Let's remember our cleanup crew When it's active this crew is very intelligent It will prioritize eating (22:09) damaged cells unnecessary fragments and excess fat cells first It will try to preserve the tissues that are precious and necessary like your muscles Furthermore during the period of not eating the body actually secretes more of a substance called growth hormone which has the effect of helping to maintain muscle mass So the body has its own mechanism to protect what's important However to support our body we should also combine this practice with gentle movement It doesn't have to be strenuous exercise just a daily walk a (22:42) few yoga poses or some gardening Those activities will send a signal to the body saying "Hey I still need to use these muscles and the body will understand and hold on to them." Remember we are seeking a body that is efficient effective and healthy not one that is frail And the final question for today a very profound one How can I distinguish between the body's true hunger and the mind's craving This is the very heart of practicing mindfulness Allow me to share a small piece of experience A craving from the mind usually has these characteristics (23:19) It hits you suddenly and intensely like a storm It demands something very specific I have to eat that piece of cake right now or I need a bag of potato chips this instant It's located in your head and your throat It's that feeling of mouth hunger It's often tied to an emotion like boredom stress or even happiness In contrast the body's true hunger is like this It comes on gradually starting gently and slowly building It's not picky Any kind of wholesome food can satisfy it It's located in your stomach a hollow or knowing feeling in your (23:58) belly It's simply a physical signal not attached to an intense emotion So what is the practice When a desire to eat arises try the 15-minute test Drink a glass of water or herbal tea and tell yourself "I will wait 15 minutes." If after 15 minutes that feeling has disappeared or significantly faded it was most likely just a craving from the mind that has passed If after 15 minutes the hollow feeling in your stomach is still there perhaps even a little more clearly then that is true hunger And that is the moment you should listen and (24:36) nourish your body mindfully This exercise will help you become a wise observer able to distinguish between the true needs of the temple and the baseless demands of the mind This journey is one of discovery There will be easy days and there will be more challenging days Always be patient and compassionate with yourself Amitabhuda thank you for joining me in this tea talk today Amitab Habuda I am here again in this quiet space together with you my friends In our past conversations we have gone quite deep (25:11) into the path of practicing the quiet pause also known as intermittent fasting We have seen that it is a powerful tool for purifying the body and stilling the mind However I have also received some very heartfelt messages There are friends who for health reasons because of medication or simply because they feel their body is not ready have not been able to walk that path Some feel discouraged while others feel as if they are missing out on something wonderful If you are one of those people then this (25:43) talk today is especially for you because the wisdom of the body is infinite The path to health and peace is not just a single road Fasting is a great river but alongside it there are countless other clear streams that flow into the same ocean of well-being Today we will explore those streams together My friends if we imagine the quiet pause of fasting as a strong signal like a resonating temple bell signaling the cleanup crew inside the body to start working then today we will learn how to send gentler signals whispers gentle (26:20) pats on the back to encourage that crew to work diligently every day We will not focus on when to eat but on what to eat and how to live in order to nourish our ability to self-heal The first stream I want to talk about is the stream of wise foods These are not luxurious expensive dishes On the contrary they are humble gifts from mother earth but they contain compounds that have the ability to talk to ourselves Let's talk about a cup of green tea In the east tea is not just a beverage It is an art a path of mindfulness When you brew a pot of tea you are practicing patience When you enjoy it you are (27:00) savoring the present moment But inside this tiny green tea leaf there are also miraculous compounds like EGCG You don't need to remember that complex name Just know that when they enter the body they are like diligent housekeepers gently reminding the cells "Hey take a look around and see if there's any trash that needs to be cleaned up. (27:25) " Or take this vibrant yellow turmeric root We Asians have used it for thousands of years as both a spice and a medicine The active compound kurcumin is like a firefighter helping to extinguish the smoldering fires of inflammation in the body which is one of the reasons cellular trash accumulates When the body has less inflammation the cleanup crew can work much more effectively And there's more The deep green of extra virgin olive oil the dark purple of blueberries the red of strawberries the gentle bitterness of dark chocolate All of those colors and flavors are signs of wise compounds that are quietly supporting your body's self-cleaning (28:02) process So instead of only thinking about not eating let's think about consciously inviting these friends into our meals The second stream is mindful movement Many people think that exercise is for burning calories for losing weight That is true but it's only the surface layer On a deeper level movement is a way of communicating directly with your body at a cellular level When you take a brisk walk when you stretch in a yoga pose you are creating a positive stress That gentle pressure sends a signal The body (28:37) needs to become stronger more efficient In response the cells begin a process of cleaning and regeneration removing weaker parts to build back stronger structures Movement doesn't have to mean running a marathon At our age a brisk walk in the park in the morning feeling the sunlight and the fresh air is a wonderful moving meditation A few graceful Thai kai movements to feel the flow of energy Or simply gardening to connect with mother earth Find a form of movement that you love so that it becomes a joy not a duty When you move with joy that is mindful (29:13) movement And the third stream which is perhaps the most important and most often forgotten is deep healing sleep We've spoken about giving the nighttime back to our digestive system But the natural nighttime itself meaning our sleep is the most primal and powerful self-healing mechanism we have This is especially true for the brain Scientists have recently discovered a separate cleanup system just for the brain And it works most powerfully when we are in a state of deep sleep It's like the night shift sanitation crew for the city of (29:47) your brain Specializing in clearing out the protein plaques that can cause memory loss diseases in old age Do you see Going to bed early and getting enough sleep is also a form of practicing the quiet pause So how can we get deeper sleep Try creating a small ritual before bed Turn off all electronic devices at least 1 hour beforehand The blue light from them tricks the brain into thinking it's still daytime Read a few pages of a book Listen to some gentle instrumental music Or sit in silence for 5 minutes and just (30:21) focus on your breath Turn your bedroom into a peaceful cave cool dark and quiet When you give yourself the gift of quality sleep you are giving your body and your brain the most precious opportunity to renew and restore themselves And so my friends you see even if you cannot travel on the great river of fasting you still have so many clear streams to choose from You can start your day with a walk then enjoy a breakfast with berries and a cup of green tea You can add turmeric to your meals and you can end your day by turning off your phone early to give yourself a deep night's sleep Each of (31:01) those small actions when repeated with awareness is a loving whisper you send to your body a form of support for the cleanup crew within Remember the path of health care is not a path of deprivation but a path of wise choices Choose the streams that are right for you Be kind to yourself Amitab Habuda I wish you always find joy and peace on your journey Amitabha Buddha we have walked a rather long path together We have spoken of rivers of streams of choices to nourish the temple of the body But today I want to invite (31:36) you my friends to practice something even more fundamental than all of that Because no matter what you eat or how you fast the most powerful healing energy comes not from the food itself but from your presence with the food The difference between eating and nourishing lies entirely in one word mindfulness Therefore in this final gathering of our series I will not lecture anymore Instead I would like to invite you to practice a short meditation with me A meditation that you can carry with you into every meal for the rest of your (32:10) life to transform the act of eating from an unconscious habit into a profound ritual of healing Please give yourself a few minutes and if you can please prepare a small piece of food anything you have a grape a slice of apple and almond or even just a small piece of bread Let us begin together Hello there my friend Now find a comfortable sitting position You can sit in a chair with your feet touching the floor or sit on the floor Allow your back to be naturally straight without too much effort Let your hands rest gently on your lap and when you are ready slowly close your eyes (32:51) Pause Let's begin by paying attention to your breath Take a deep breath in feeling the fresh air fill your chest and breathe out very slowly releasing all of your worries all of the thoughts that are weighing on you Pause Let's do that one more time Breathe in peace and breathe out all the tension you are holding in your shoulders your neck your face Allow your body to completely relax right here in this moment Pause Now you can slowly open your eyes Take the piece of food you prepared and place it in the (33:28) palm of your hand And I invite you to look at this piece of food as if it were the first time in your life you've ever seen it Observe its colors the lines on its surface the bumps the dips Look at it in the light How does it reflect Take a moment to contemplate the journey this piece of food has taken to arrive in your hand It needed the sun It needed the rain It needed the earth It needed the effort of the farmer who planted and cared for it It needed the person who transported it the person who sold it So many conditions have come together in this tiny piece of food Silently give thanks (34:04) for all of those conditions Now use your fingers to feel it Is it hard or soft Smooth or rough Is it heavy or light Warm or cold Explore it with your sense of touch Pause Next slowly bring the piece of food close to your nose and take a deep breath in What aroma do you sense Is it sweet Is it fresh Or does it have the scent of the earth Let that aroma awaken your sense of smell Pause And now for the important moment Slowly place the piece of food in your mouth but pause before you chew Just hold it there Feel its presence in your mouth How does your tongue feel Is (34:49) your mouth beginning to water Pause Now begin to chew very very slowly Chew consciously Feel your teeth doing their work Feel the flavor of the food beginning to spread Is it sweet sour savory How does that flavor change with every chew Try to chew until the food is completely broken down in your mouth Don't rush Pause And when you feel ready swallow consciously Feel the food passing down your throat and traveling down carrying the energy of the earth and sky to nourish your body After you've swallowed continue to (35:30) sit in stillness Pause Feel the aftertaste that remains in your mouth Feel your body having just received a source of nourishment Silently send a word of thanks to the small piece of food for its sacrifice and send a word of thanks to your own miraculous body for working tirelessly to turn this food into life into energy into you Pause Now you can slowly place a hand on your belly Take a deep breath in and out Feel the peace Was that experience different from how you normally eat This is mindful eating You don't have to do this with every single (36:12) bite of every meal but try practicing it with just the first few bites of each meal That small action will completely change your relationship with food It will help you slow down taste your food better and recognize when your body is truly full It transforms a mechanical act into a practice of gratitude and healing This is the final gift in this series that I wanted to offer you A tool that you can practice on your own every single day Amitab Habuda may every meal you have be a meal in peace May this mindfulness not only remain during your meals but may it (36:51) spread out into every moment of your life Our journey here may pause but your journey of discovering and caring for yourself has only just begun May you always be at peace Amitab Hab Buddha my friend It seems the river of our sharings is about to flow into the ocean of silence We have walked many roads and many paths together reflecting on the body and the mind So then after all is said and done what is the core the golden thread that runs through everything we have spoken of If I could distill it all into one final message it (37:27) would be this Learn to listen Listen to your body when it whispers that it needs to rest and give it those quiet pauses Listen to your body when it rejoices in wise foods those gifts from mother earth Listen to your hunger to distinguish between the true needs of the body and the demands of the mind And most importantly listen to the stillness within when you give yourself a deep sleep a moving meditation or a mindful meal All the methods all the advice that I have shared they are merely tools like a finger pointing the way That way points toward the greatest physician the wisest Zen master who is already present (38:08) within you the innate wisdom of your very own body and mind I am only the one who suggests how you might listen to that teacher And with that perhaps my role as your storyteller may come to a close The torch has been passed The path is right beneath your feet Every answer you seek every healing you hope for is awaiting your own listening Amitab Hab Buddha May your body always be a sturdy temple May your mind always be a still lake And may your life always be filled with peace and true joy Take good care of yourself my friend }, generate main timestamps/YouTube chapters.

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Here's a suggested set of YouTube chapters/timestamps based on the provided transcript. These are designed to break down the video into digestible sections, highlighting key discussion points. The exact wording can be adjusted for better YouTube SEO.

0:00 Introduction: The Body's Rhythm

Introduces the concept of the body's natural rhythm and how modern life disrupts it.

1:52 The Analogy of the City:

Uses the city metaphor to explain the need for the body's "nighttime" to repair and restore.

3:47 Autophagy: The Body's Self-Cleaning Process

Explains the process of autophagy and its importance in preventing illness.

5:04 Case Study: Robert's Experience

Shares a success story illustrating the benefits of intermittent fasting.

6:54 Addressing Hunger:

Tackles the common challenge of hunger during fasting and offers a new perspective.

8:30 Intermittent Fasting as a Spiritual Practice

Discusses the spiritual aspects of fasting and self-mastery.

12:55 How to Begin Intermittent Fasting Mindfully:

Provides practical steps and advice for beginners, emphasizing a gradual approach.

15:29 Important Considerations & Consultations

Highlights important health considerations and the need for doctor consultations.

17:53 Q&A Session: Common Questions

Begins a question-and-answer segment addressing viewer concerns.

18:52 Can I drink coffee?

Addresses the question of coffee consumption during intermittent fasting.

20:20 Can I still socialize?

Addresses concerns about social events and maintaining a flexible approach.

21:34 Will fasting make me weaker?

Addresses concerns about muscle loss and the body's protective mechanisms.

23:01 How to differentiate between true hunger and cravings?

Provides guidance on distinguishing between physical hunger and mental cravings.

24:54 Additional Perspectives on Intermittent Fasting

Offers alternative approaches for those who can't or don't want to do strict intermittent fasting.

26:00 Three Streams to Nourishment:

Introduces alternative paths to well-being: "wise foods," mindful movement, and restorative sleep.

31:36 Mindful Eating Meditation

Guides the viewer through a mindful eating meditation practice.

36:51 Conclusion: The Importance of Listening

Summarizes the core message of listening to one's body and finding inner peace.