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we’re going to talk about the seventh reason for  weight loss plateau all right so you’re doing  

keto you think you’re doing it correctly but it’s  maybe not working how do we make it work better  

i’ve done a lot of videos on this but number  one the most important thing is to make sure  

your carbs are low and i’m talking below about 10  grams per day not per meal but per day so whatever  

your carbs are bring them on the low side very  important all right number two you may not be  

fasting long enough so if you’re on two meals  a day you might need to go to one meal a day if  

you’re on one meal a day you may want to consider  doing a longer fast so potentially you need to eat  

once every other day but for some people with  a very slow metabolism that’s what they need to  

do also the question they ask is this when you eat  are you really hungry because if you’re not hungry  

keep fasting until you are hungry and i’ve had  people go you know several days of fasting because  

they just weren’t hungry and that’s totally fine  just make sure you take your electrolytes and your  

b vitamins if you’re fasting all right so lowering  carbs and decreasing the frequency of your meals  

will get you into ketosis and it will help  reduce inflammation if you have a lot of  

inflammation in your body that’s going to kill  ketosis right off the bat all right number three  

it could be that your stress is just too high this  is going to activate cortisol and cortisol will  

totally bump you out of fat burning so do whatever  you can to lower your stress go for long walks i  

have a lot of videos on this i will put some down  below all right next point is your sleep cycles if  

you have poor sleep you got to fix that there’s a  lot of reasons why people don’t sleep big one is  

stress so after you improve your stress that  should help sleep if you can get an extra hour  

of sleep that believe it or not will help you lose  weight you burn the most fat when you’re sleeping  

and you have the most growth hormone when you’re  sleeping growth hormone is the main fat burning  

hormone all right next one is exercise let’s say  you don’t exercise well start exercising just  

make sure that you recover from your exercise some  people don’t have the recovery they over exercise  

to over train and that will slow down your weight  loss but if your sleep is good and you’re not over  

training it’s a perfect combination because then  you’re going to recover from the exercise all  

right number six you’re eating too much fat or too  much protein now there’s nothing wrong with eating  

too much fat as long as your carbs are low but if  you have a slow metabolism and you’re adding extra  

fat to like mct oil butter keto cookie bombs  things like that your body is going to go after  

that dietary fat before your own fat so you may  want to consider bringing it down to right around  

75 grams you don’t want to bring it down too low  but bring it down a little bit that may help you  

and make sure your protein is a moderate amount  not a high amount because the extra protein will  

definitely turn into glucose and raise the insulin  all right number seven the seventh reason why you  

may be plateauing you have a deficiency of your  microbes okay you have a microbiome deficiency  

you don’t have enough friendly bacteria now what  does this bacteria have to do with weight loss  

there’s some very interesting studies one study  i’m going to put all these studies down below  

show that when you consume regular probiotics  you will see significantly more weight loss  

and you’ll see an improved ldl especially the  bad ldl it’s called the small dense particle size  

that actually improves when you take probiotics  all right in another study double-blind  

randomized control trial showed that  there was improved insulin sensitivity  

okay because you’re improving insulin resistance  and as you may know insulin resistance is behind a  

slow metabolism so when you add the microbes your  gut you actually indirectly improve your insulin  

resistance you make insulin more sensitive so  the body does not have to produce as much insulin  

it also helps regulate your blood sugars and  then in the third study there’s an improved test  

called homa ir which is a test to indicate if you  have insulin resistance again so what’s happening  

the microbiomes eat fiber that then turns into a  compound that greatly improves in sun resistance  

in your blood sugar so you’re indirectly helping  yourself lose weight by letting the microbes  

do the work if you have enough diversity in your  gut you’re going to be way better at losing weight  

than if you don’t and also this is another  interesting point when farmers use antibiotics  

they can actually fatten their animals so  antibiotics make animals get fatter well  

if you don’t have the microbes in your  gut whether you took an antibiotic or not  

that could be one reason why it’s contributing  to your weight gain and if you don’t have enough  

microbes in your gut a lot of times you’ll  have inflammatory problems in your gut  

that inflammation will totally kill ketosis so  again low carb fast longer vitamin d and then  

fortify with probiotics and then the next point  like i said insulin resistance is greatly improved  

when you fortify your gut with probiotics because  the microbes eat the fiber which then turns into  

something that helps your blood sugars and just  so you know good probiotics can actually help  

build up your friendly bacteria but fiber okay  it’s a prebiotic doesn’t make new microbes it  

actually just feeds the microbes you have the food  that your microbes like to eat is fiber and i’m  

talking about from non-starchy vegetables i’m not  talking about doing the whole grains and the cool  

thing about fiber it is the only carbohydrate  that has zero influence on insulin so it’s good  

hey before you go if you’re benefiting  from any of my content i would love  

to hear about your success story  please share it in the link down below