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Transcript

oh hey how you doing

so today we’re gonna talk about damage

control from your cheat day on keto I

know this might be extremely hard to

believe but there are some people that

cheat on keto so today we’re gonna talk

about damage control and what actually

is the damage when you do a cheat day

now if you read my books or watch my

videos I never recommend a cheat day let

alone a cheat meal okay because it does

set you back but there are gonna be

people that do go off the program and

let’s just talk about what you can do to

minimize the damage so the damage is

basically a spike in insulin insulin is

behind the fatty liver insulin is behind

the oxidation damage in your arteries

and your kidney in your eye in your

brain it is directly linked to causing

so many problems we bring it to a normal

range all sorts of miracles happened you

have foods that have nutrients and you

have foods that do not have nutrients

they’re called refined foods or refined

carbohydrates refined sugar for example

has no vitamins or minerals they take

the vitamins and minerals from sugar and

they concentrate them as molasses okay

so if you were going to use a sweetener

in some recipe and you wanted to go off

the program obviously use molasses why

because it has more nutrients what is

the advantage to consuming more

nutrient-dense foods well when you

actually have nutrients despite having

high carbohydrates you decrease the

complications in the side effects from

the damage that that high sugar causes

okay so you’ll have like a diabetic for

example if they have high sugar and

they’re taking nutrients they have a lot

less side effects when they consume

refined foods without the nutrients

there’s more damage in the eye for

example in the kidney and the heart so

it’s these nutrients that protect you

against the damage of high insulin to a

certain degree so let’s just look at

juice for example that’s passed

versus the actual whole fruit okay well

the fruit has the vitamins and minerals

the enzymes and the fiber that can

buffer the effects of that fructose

sugar juice is this concentrated sugar

and is pasteurized they kill the

nutrients to the heat and moves very

little enzymes left but it will sit on

the shelf for a long period of time so

of course fruit is a lot better than

juice let’s say for example you’re doing

a potato versus a yam or sweet potato

there’s more nutrients in a yam or a

sweet potato then there is in a potato

wild rice versus white rice there’s a

lot more nutrients in the wild rice and

then if you had a choice between the

actual fruit like an apple vs. berries

berries are lower in sugar and they have

a good amount of fiber and they’re much

better than fruit on the glycemic index

all right the next one is the type of

sugar that you’re going to consume you

have glucose you have fructose there’s

other sugars as well but table sugar for

example is a combination a 50/50 split

of glucose and fructose so when we talk

about high fructose corn syrup we have

like 50 I think it’s 58% fructose and

then the rest leuco so there’s different

percentages of these two sugars and then

we have a GABA nectar which is at least

70% fructose and the rest glucose and

then we have beet sugar which is the

same as table sugar but beet sugar is

GMO cane sugars not so the type of sugar

is important too because if it’s GMO it

has residues of glyphosate which is a

chemical we’re just talking about

relative differences in what’s worse

okay the sugar with the glyphosate or

the sugar without the glyphosate now I’m

going to do a separate video on fructose

but what you have to realize about

fructose which is confusing for a lot of

people because they are told that

fructose is low on the glycemic index

okay and it is it’s like 19

so just knowing that information you’re

like oh wow I can do fructose that’s

totally fine and I can do a Godman

nectar because that is so called kita

friendly because it’s low on the

glycemic index right wrong the problem

if the sugar has too much fructose what

happens is that the liver is forced to

metabolize all of it so when you have

regular glucose all the cells can

metabolize that sugar okay so it kind of

spreads out all over the place but

fructose is forces the liver to deal

with it so we have a situation where the

liver is overloaded especially if

there’s too much fructose and that’s why

I like you know people like drinking all

this high fructose corn syrup crap and

they’re just really messing up their

liver it’s twice as damaging than

glucose it’s it causes instant

resistance it causes a fatty liver way

more than glucose so it just creates

more damage in the liver it’s it’s

similar to consuming alcohol so if you

have a choice

avoid fructose okay now you say well

what about fruit well in the fruit you

have a certain amount of fructose but

you have the fiber you have the

nutrients that buffer the effects and

then we have alcohol right so if you

have a choice between drinking alcohol

versus alcohol with sugar and all the

sugary drinks do the straight alcohol

because that’s going to have a less

effect on the liver unless you do a lot

of straight alcohol then that’s going to

have more of damaging effects all right

next one we talked about this already

fiber fiber reduces insulin even no

fiber is considered a carbohydrate in

fruits and vegetables it does not spike

insulin so if you’re doing a cheat meal

make sure you increase your fiber to

reduce the insulin effect all right next

one Organic versus commercial well if

it’s commercial is going to be GMO

usually okay Organic means without

pesticides and insecticides and

antibiotics so let’s say for example

you’re forced to do a cheat day and you

have to do some carbohydrates in the

form of corn

okay corn chip

popcorn do organic at least it’ll be

without the glyphosate okay that’s a

step up soy for example let’s say you’re

at the grocery store for example and you

you need to buy a dressing or mayonnaise

or something like that and all you see

is SOI SOI SOI so you can’t buy any

alternative and there’s one that’s

organic soy well that’s a step up

same thing with canola oil organic step

up because it has glyphosate in there

now MSG monosodium glutamate will

increase and spike your insulin by 300%

it’s hidden as modified food starch this

is why you need to read the ingredients

in foods but it’s in them a lot of

restaurants that are fast-food and other

restaurants too so you really have to be

aware of if you’re in a like a Chinese

restaurant in America you’re probably

going to get msg and that’s gonna be a

problem because it’s going to spike your

insulin because it’s usually

carbohydrates or sugar and msg insulin

is going to push it down you’re gonna

end up with low blood sugars and you’re

gonna be hungry an hour later which is

gonna cause you to eat more okay but of

course while you’re eating it’s like wow

this tastes so good it’s amazing just

because if the chemical mate makes it

taste better than it really is okay to

minimize the damage you can also consume

apple cider vinegar with that meal and

that will help you of course dilute it

like one tablespoon and some water that

will help your blood Sugar’s also by

taking potassium magnesium an

electrolyte mix or in some powder b1 and

nutritional yeast and vitamin D these

nutrients actually help stabilize your

blood sugars they improve insulin

resistance they will to a certain degree

buffer the effect of the high sugar okay

that’s why the nutrient-dense foods are

recommended but you can just take those

nutrients individually to kind of

minimize the damage now when you

exercise you can burn off the excess

sugar that you just consumed that would

be a smart thing and then of course get

right on a fasting program

longer to make up the damage from the

cheat meal okay you notice I didn’t say

cheat day

so we fast and we can basically just

bring our insulin down to where it needs

to be over a long period of time and

then your body will start burning up the

excess sugar and then tap into fat again

now just realize when you do a cheat

meal it can knock you out of ketosis for

a good amount of time so I would

recommend having an agreement with

yourself if you go off the program then

you automatically have to make up the

damage by fasting a lot longer than you

normally would I think that would be a

very good thing to do when you go off

the keto plan don’t spread it out for a

long period of time just do it for a

shorter period of time and then get

right back on the plan and you see this

a lot with holidays people between

Thanksgiving and New Year’s they go off

the program the longer you do that the

more damage it creates why don’t you

just go off on Thanksgiving okay or

maybe even a Thanksgiving meal and have

it one meal a huge meal go off the

program and get right back on it so

let’s say for example it’s a weekend a

lot of times people have the entire

weekend of one big alcohol experience

well just like make it a Friday night or

a Saturday night and then get right back

on it so you don’t spread it out over a

long period of time all right there you

have it damage control on your cheat

meal all right thanks for watching

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