Video

Transcript

so i wanted to do this one video

to explain the most important

tips and tricks

with doing keto and intermittent fasting

all in one video it’s not going to be a

terribly long video but i wanted to

cover the most important things to help

you be more successful

and really experiencing the results that

you’re looking for so let’s start at the

beginning

you wake up in the morning what do you

do well most people drink a cup of

coffee right so the first goal is to

skip your breakfast

and the best way to do that is to

add some mct oil in your coffee

start with one tablespoon because if you

start with too much you can end up with

diarrhea

so mct oil is

a type of fat

usually from coconut oil that’s going to

allow you to

not be hungry for the next several hours

okay so you put that in your coffee you

mix it up if you work up to two

tablespoons you’re gonna find that

you’re really not gonna be hungry it’s

gonna actually give you energy now what

i normally do is after the coffee and

you can do this before the coffee

i like lemon water but i take the whole

lemon and i blend it with water

i don’t take the juice of the lemon

anymore now it’s going to be very very

tart so you can add

you know several drops of stevia or what

i do is i put my electrolyte powder in

this mixture like one scoop that way you

get the potassium magnesium so you have

more energy so we have this super

powered lemon water with electrolytes or

without it that gives you a lot of

vitamin c but it also gives you

something called citrates

which help

prevent

kidney stones okay so now that you’re

not hungry

in the morning you go all the way to

noon and you have your first meal

i recommend doing maybe a tablespoon of

apple cider vinegar in a glass of water

drink that

that will help you digest it’s also

going to help your blood sugars but you

don’t have to necessarily do it before

the meal you can do it

while you’re fasting but apple cider

vinegar is a really good thing to take

when you’re doing this for energy for

blood sugars to help speed up the

improvement of the insulin resistance

now as far as the meal goes i always

recommend doing your vegetable or salad

before your protein why because i found

that if you’re going to do what i

usually recommend is between seven to

ten cups of vegetables per day which a

lot of people can’t do that initially

that means you’re gonna have to do a big

salad right i mean a five cup salad is

not that big and maybe you could do five

cup salad and then for dinner do like

three cups or two cups right it’s not

hard to do that now if you’re doing

other vegetables like broccoli

cabbage

brussels sprouts more dense vegetables

you’re not going to be doing seven to

ten cups okay maybe you do four to five

cups so i recommend in doing the

vegetable or salad first because it’s

that way it seems to work out a little

bit better so on the salad

one thing that i do that actually tastes

quite good is i sprinkle

nutritional yeast flakes on the salad

it’s a way to get my b vitamins uh

through the day and it will definitely

reduce your stress and it actually

tastes a little bit like parmesan cheese

so it’s a a great thing to sprinkle on

your salad i would highly recommend

getting the one that’s non-fortified

because the fortification they put these

synthetic vitamins in there and i’ll put

a link down below if you want more

information on that the two major groups

of nutrients that i recommend as a bare

minimum would be the electrolytes and

the b vitamins

when you’re doing keto to prevent the

keto fatigue the keto rash and any other

symptoms because when you first start

this you’re going to dump a lot of water

and you’re going to lose a lot of

electrolytes and some people get really

tired after they do this and they become

dehydrated so we want to put back in the

electrolytes plus when you’re burning

more fat

you do need your b vitamins and a lot of

people are

borderline deficient going into this so

they may have fatigue if they don’t add

the b vitamins one of the best sources

of the b vitamins is nutritional yeast

so you have your vegetable your protein

okay

how much protein

well that really depends on you know

your metabolism your age if you’re male

or female i usually recommend between

three to six

to seven to eight ounces of actual

protein now if you’re younger and you

exercise have a little bit more but if

you do too much protein especially at

dinner that could keep you from sleeping

at night all right so at the end of the

meal

i like to add some additional fat why

because

that way i can fast longer and i’m more

satisfied so i might consume a handful

of pecans i might do a whole avocado i

might do

macadamia nuts i might add more olive

oil to the salad

i might just have some more butter on my

food but that fat will help you to fast

longer now at the end of this meal some

people might feel full but they might

not feel satisfied and there’s a couple

reasons for that number one they have

insulin resistance okay and that’s going

to take some time to fix that and when

you have insulin resistance you just

don’t pull the nutrients that much so

you’re always going to feel a little um

unsatisfied so that tends to cause you

to eat more the other reason why you

might not feel satisfied is the food

that you’re eating is not nutrient dense

okay when you do grass-fed

beef

oh my gosh it has so many more nutrients

than corn fed beef and you won’t know it

until you try it so even though it might

have more of an i don’t know earthy

taste to it or

kind of a different taste

it’s way more nutrient dense more

omega-3 fatty acids there’s even

phytonutrients in there because the

cow has eaten a lot of grass

so we have way more beta-carotene and

way more retinol vitamin a and vitamin e

and more trace minerals i mean if you

think about it a cow that is fed a lot

of corn

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that is very unnatural

has much more marbled fatty

protein like their their muscles are

more fatty well guess what some of these

cows develop insulin resistance

and that creates a nutritional

deficiency in the cow and then you eat

that meat and you have less nutrition so

ideally to feel more satisfied you have

more nutrient-dense foods so

grass-fed beef seafood is really

nutrient-dense

especially with the trace minerals

shellfish is another good one if you

could do liver that would be good

eggs pasture-raised organic eggs are

very nutrient-dense

wild-caught fish is more nutrient-dense

like salmon versus

a skinless chicken breast or protein

powder or getting your foods from a fast

food restaurant even though you take the

bun off to make it keto friendly

it’s low quality but i don’t want to

overwhelm you okay so there’s really two

phases to this the first phase is just

to do low carb even if it’s dirty keto

doesn’t matter just start doing low carb

second phase is to increase the quality

of what you’re eating okay

and that takes a little bit more

knowledge a little bit more time so

do what you can

something is better than nothing so if

you have to start doing low carb and

regardless of the quality do that so we

have this first meal now we’re going to

fast until dinner okay now a couple tips

for fasting you can do different types

of herbal teas

green tea is a really good one turmeric

tea is a really good one to help you

fast longer and to spike autophagy which

gives you all these other cool benefits

of anti-aging and more uh brain health

all right we get to the second meal you

can do another drink with apple cider

vinegar with water uh to help your

digestion

and then do your fat at this time maybe

you want to do a good handful of

sunflower seeds which gives you a little

bit more fat and the b1 now at this time

it might be six o’clock okay

let’s say hypothetically you’re going to

go to bed at 10 o’clock i wouldn’t

recommend if you’re older and you

potentially might have bladder problems

waking up at the middle of the night i

would recommend not drinking past

like i don’t know seven so that would be

three hours before you go to bed so in

other words drink a lot of water through

the day and definitely

maybe after dinner and maybe right at

seven but not drink a lot of liquid like

seven eight or nine o’clock because

that sleep is going to be very very

important and the less water you drink

the better now this is a really key

thing between the last meal and before

you go to bed a lot of times i know this

might be hard to believe they

want a snack on foods and this is the

killer for

staying in ketosis

some people non-stop snacking between

the time that they eat dinner and the

time they go to bed so the most

important tip is to just do not have

snack foods in your house

get these potential

tempting snacks out of the house if you

absolutely must

eat something

just eat celery it’s crunchy and that

way it’ll give you something to chew on

but

boy this is a real problem for a lot of

people so if you do what i said eat

nutrient dense foods and more fat at the

end of the meal your chances of snacking

will be less

all right

sleeping is going to be very important

if you don’t sleep well you’re going to

find that you’re going to crave in the

morning because it’s going to increase

cortisol you’ll be more stressed it’s

going to be harder to get the results

that you want it’s going to affect your

metabolism so a couple little tips for

sleeping

during the day if you can exercise that

would be awesome because exercise will

deplete your energy it improves your

blood sugars it will help your sleep if

you can exercise outside or be outside

during the day that’s also going to be

important because the exposure to the

sun is going to give you a lot of

melatonin melatonin is going to help you

sleep so if possible ideally you want to

get at least one hour at least one hour

of exposure to the sun not necessarily

being in the direct sunlight but just

being outside even if you have a hat on

or close

because the uv light from the sun will

penetrate

your clothing and your hat and that will

start building up your melatonin okay

not to mention getting the vitamin d

vitamin d helps your sleep so during the

winter

if you’re not getting enough sun and you

and you want to spike your your sleep

take about 10 000 iu’s of vitamin d3

right before sleep okay that’s going to

help

your sleep cycles and if you have this

excessive thinking

before bed be one before sleep very very

effective so we want to limit too much

protein at the second meal especially to

help you sleep because if you’re sitting

on a tremendous amount of protein that’s

undigested

it’s going to affect your sleep make

sure you get enough melatonin by getting

sun don’t take the melatonin supplement

okay that’s gonna create another problem

get your melatonin from the infrared

wave from the sun and then you have the

b1 and then the d3 all right and i

forgot to mention this with exercise

to maintain energy with exercise you

need your electrolytes especially

sodium okay and potassium so make sure

when you do this keto that you start

adding more sea salt to your meals if

you don’t you’ll be deficient in sodium

and that’s going to make weak muscles

you’re going to feel like wow i just

don’t have the energy to exercise it’s

usually low sodium which is very easily

handled by putting more sea salt on your

foods now as far as the potassium that’s

another electrolyte that’s going to keep

your energy up and you can you’re going

to get potassium and magnesium from your

salads and the electrolyte powder and i

even want people to feel the difference

by adding just more sea salt and

potassium to

how much

more effective their exercise is in

endurance strength and the desire to

exercise versus being deficient in those

two boy it’s dramatic you just don’t

feel like working out you don’t have the

energy you’re dragging all day now a

couple more important things so if

you’ve checked out just check back in

because this is going to be really

important

we don’t want you to plateau right it’s

the little things that make a big

difference for example

one way to knock yourself out of ketosis

is by doing the diet

artificial sweeteners okay they can

really mess you up so that’s a really

important point

the other point is there’s hidden

sugar in even keto-friendly

bars desserts

snacks yes and even though you might be

below the 50 grams of carbs

maltodextrin dextrin are not classified

as sugars believe it or not i’ve done a

whole video on that

don’t trust it read the ingredients

first

in fact if you can avoid the keto snacks

altogether you’re probably going to be

in better shape also the so-called keto

electrolyte powders out there have

maltodextrin hidden in their natural

flavorings yes

so that’s another thing that i didn’t

even know until probably a year and a

half ago but they use maltodextrin as a

spray agent to dry out

certain

flavorings so i had a hard time finding

a company that didn’t add the

maltodextrin to the ingredients both in

the citrate form of the minerals as well

as in the natural flavorings so

maltodextrin is worse than sugar it’s

worse than glucose it’s like really high

in the glycemic index all right a couple

of things

honey

is sugar okay avoid it read ingredients

with honey and avoid it and there’s a

lot of other forms of sugar like date

sugar and coconut water there’s a lot of

sugar in that and so realize just a

little bit of that sugar or carb can

knock you out of ketosis for a

considerable amount of time up to 48

hours so if you’re wondering why you’re

not getting results because every other

day you’re having these hidden

sweeteners

that’s why you see the goal is to get

you to do this right long enough

for you to feel

what you should feel like

as far as the energy the cognitive

benefits not just the weight loss

but just feeling really good because

that healthy feeling that feeling of

wellness the feeling of

being energetic

is so so important especially as you get

older you’ll find out it’s very valuable

last few tips the best indicator to know

that this is working is your appetite

okay your appetite goes away not weight

loss because it’s get healthy

then lose weight not lose weight to get

healthy

so one of the best indicators of getting

healthy is switching over to burning

your fat that’s a very very healthy

state that’s going to create a lot of

additional health benefits so the loss

of appetite means that you’re doing this

okay so go by that as the most important

thing especially when you start out

don’t weigh yourself too frequently

because we don’t want to focus on your

weight okay we want to focus on energy

appetite cravings going away and then

your clothes feeling looser and last

little point if this is overwhelming

something is better than nothing

just

do low carb okay or

just do fasting as a starting

entry point because even if you have to

start with dirty keto and and do the

atkins bars to help you which is a

loaded with a bunch of crap but at least

it’s

below 50 grams of carbs that would be

better than nothing now the next best

video i think you should watch would be

the one that i did on the 7 to 10 cups

of vegetables check that one out i put

it right here

you