Video

Transcript

Hi guys, listen I have 2500 videos okay on YouTube

2500 so sometimes when you go to the channel it’s hard to find where to start

because it’s all random so I wanted to create a beginners video the basics so

if you’re new to my channel if you have friends and family members that are new

to my program this is the first video to watch okay so let me just kind of break

it down and make it really really fast keto or ketosis what does keto mean when

you burn fat your fat breaks down into these things called ketones your body

can then use those as fuel okay so your body can actually run on ketones it’s a

much much better fuel source than sugar fuel that most people run on it’s

cleaner fuel it creates a lot of other benefits which I get into in other

videos okay so keto basically means you’re burning fat okay

healthy keto is a version of regular ketosis but with a twist a principle

that I use is you don’t lose weight and get healthy you have to get healthy

first to then lose weight so getting healthy basically means in relationship

to eating providing all of your nutrients okay so you’re eating foods

that are high-quality that provide all the nutrients so you get the

requirements that our bodies need so what I recommend is something called

healthy ketosis all right so that’s the version the other action that I

recommend is something called IF what is that

that’s intermittent fasting what is that that is a it’s not a diet it’s a pattern

of eating and not eating so instead of doing three meals or six meals a day or

snacks in between the meals you’re eating less frequently why because every

time you eat you raise a hormone insulin too much insulin is very dangerous in

the body so what we’re trying to do with healthy ketosis and intermittent fasting is

reduce the excess of insulin we’re not trying to

make it down to zero we’re just trying to get rid of the excess the vast

majority of the population has excess insulin but they’ve never been tested

the doctors usually don’t test it they’re focusing on your blood sugars or

blood glucose but not fasting insulin okay I have videos on that but just oh

you can watch another video but the point is that we’re trying to lower

insulin so to do that you need to eat less frequently let’s say you start with

three meals per day with no snacks and then you go to two meals a day no snacks

and that would be considered intermittent fasting and some people do one meal a

day but the point is that it’s just eating less frequent it’s not

necessarily focused on lowering calories even though you will be consuming less

calories that focus is not on calories it’s about eating less frequently at the

end of the day we want to provide all the nutrients so we need a certain

amount of calories the cool thing about intermittent fasting is that because

you’re eating less frequent the requirements from nutrients go down

because the body starts being conservative with its nutrients it

starts holding or retaining more nutrients so what you would need for

three meals a day okay as far as nutrients you would need less nutrients

for two meals a day just because the body adapts sometimes people are

concerned about losing muscle mass well the other cool thing is that when you’re

doing intermittent fasting certain hormones like growth hormone increases

dramatically to protect the muscles from being lost okay so your body tends to

now conserve protein as well when you do intermittent fasting so you’re not going

to lose muscle mass so the two main things that help you lower insulin are

the reduction of carbohydrates I’m talking about the sugar refined carbs

the grains the pasta the cereal the biscuits the waffles the juice the

alcohol I have a lot of videos on this right here like a ton but that just kind

of gives you the summary and also number two eating less frequently what we’re

doing when we actually drop carbs and we eat less frequently is

where adapting to fat-burning you’re actually making a new cellular machinery

to run your body on fat fuel okay and no longer on sugar now what happens when

you consume too many carbs the insulin comes in and takes it out and converts

it to fat so a lot of the fat on your body right now has come from the

carbohydrates not necessarily the fat that you ate but the carbohydrates that

you ate the other thing that people don’t realize is this in the presence of

too much insulin you can’t lose this fat so if you have a stubborn metabolism and

you can’t lose weight we know you have too much insulin is there a quick test

to know if you have too much insulin yes just look down right now and if you

could see your belly you have too much insulin because these are the main

symptoms of high insulin belly fat high blood pressure high cholesterol fatigue

especially after eating decrease cognitive function lack of focus poor

memory Moody irritable sometimes depressed grouchy because the blood

sugar issue cravings for carbs for sure and you’re hungry all the time

especially between meals when you get your body in the fat burning and now

your body is burning fat between meals because before it wasn’t it was

dependent on your diet and dietary sugar so now when you’re burning your own fat

wow you get rid of the hunger okay you’re not hungry anymore it makes it

easy to do this you don’t crave anymore that’s why healthy keto and intermittent

fasting is very successful long-term because it allows you to stick to it

because you’re not hungry all the time you’re not craving sometimes when you

look up keto you’ll see this little pie chart thing right here it’ll say 20%

protein maybe 70% or 65% fat as far as the total calories 5% carbs okay this is

very confusing for people because you have to calculate calories into grams

and this and that this is the simplicity right here if you

just envision your plate, okay this is your plate half of the plate should be

salad or vegetables okay a quarter of the plate should be protein and the other

quarter should be fat so this 65 or 70 percent fat which seems

like a lot of fat now remember one gram of fat is more than twice the calories

of carbs and protein so this is misleading in reality the volume of fat

is really only you know a quarter of your plate and and lot of this fat is

actually mixed with the protein so it’s not as much as you think and then we

have the small amount of carbs out here just to keep it really really simple

okay and healthy keto and intermittent fasting is not just about weight loss

it’s about getting you super healthy for reducing inflammation for helping your

cognitive function helping your overall mood making the body work better okay so

now that you have the basics now you can go to the rest of the videos thanks for