Video

Transcript

there are always things that you can do

to speed up your results and to maximize

fat burning

pretty much every week on my live show

i’ll have someone that is struggling

with weight loss or they’re plateauing

and so

this video will go through every single

point that comes up when you’re trying

to lose weight and you’re unsuccessful

and you may just need one of these

points to crack the case and lose weight

like you want to now that being said

what i’m going to show you is a bit

extreme but some people need to

go to this level

to see the results that they need if our

goal is to get you into fat burning and

get your body to

run on as much fat calories as we can

there’s a great measurement of ketones

to be able to see that

through your blood okay you can measure

ketones get a little ketone device and

check not the urine but the blood

so it goes on the scale right here and

you’ll probably

never really see above three unless you

do several other things which i’m going

to explain

you’ll usually stay between one two and

maybe three if you do

keto and intermittent fasting okay but

when you add more exercise more hardcore

exercise it’ll go a little bit deeper

the numbers going up are deeper ketosis

right and then if we add prolonged

fasting okay we can see higher and

higher numbers depending on how many

days that you fast for

now sometimes people are concerned about

um ketoacidosis if it gets too high like

9.5 to 10 right which you’re getting the

ketoacidosis

this condition

only happens if you are a type 1

diabetic and you have no more insulin

and you’re not regulating your blood

sugars or you forget to take your

insulin whatever

so if you’re producing insulin you’re

never gonna get to this level okay

so i just wanted to show you this what

what i’m gonna show you is how to

go as high as you can right up through

here

doing other things okay including

exercise and prolonged fasting and what

you’re going to see in the majority of

this video is things you’re not going to

do okay versus doing certain things okay

you’re going to be avoiding things

that’s going to create the biggest

change okay

so number one dropping your carbs close

to zero so that means not consuming any

berries or nuts unless you consume

academia nuts

no yogurt there’s sugar in yogurt

no kefir

no carrots beets corn squash peas or

tomatoes you can do leafy greens but i

wouldn’t do these okay

the closer you can get your carbs to

zero

the more ketones we’re going to generate

number two

no extra fat okay with the meal so that

means no mct oil why because

your body is going to

use this

before it uses your own fat reserve

no bulletproof coffee okay which is

basically mct oil and butter in your

coffee no keto bombs right after these

little desserts right after your meal

just don’t eat those okay

and especially if they’re

if you buy them because they they stick

all these different ingredients in them

but we don’t want to add more fat uh

than necessary you only want to consume

the fat that comes with the protein and

i wouldn’t add any anything in your

coffee either just drink black coffee so

no half and half or no cream at this

stage i’m just going through all the

things that potentially could slow you

down a little bit okay and if you add

all these things together

you’re pretty much guaranteed success

okay three

no sugar alcohols this is the

alternative sweeteners that a lot of

people use on keto like no xylitol

erythritol not that there’s sugar in

them but they can really alter your

digestive system

and that can create bloating and

additional problems this is why we’re

going to also recommend no almond flour

so many people have an issue with almond

flour okay

they get bloating

and also no keto packaged foods

nowadays they’re slipping in all these

synthetic fibers these new called

functional fibers the soluble corn fiber

the tapioca fiber and additional hidden

maltodextrin that they don’t even put on

the label so we just want to avoid that

so that way

it’s not going to be a barrier all right

number four

when you go to a restaurant it’s

crapshoot there’s so much seed oils that

they fry food in that they put into the

food

at restaurants especially fast food

restaurants but other restaurants as

well

when i go out to a restaurant i really

have to read that menu and i’m really

asking the waitress or the waiter very

specific questions about these

ingredients because my body is very

sensitive i can pick up if there’s any

hidden sugar in the food or chemicals

and i’ll walk away from that restaurant

not feeling quite right

because i’ll know that there’s something

in there that disagreed with my body so

at this stage if you really want to see

some

great results i would just

not go to any restaurants cook your own

food so you can control it okay

now only one cup of coffee not more than

that because we don’t want to add more

caffeine that can inhibit your sleep

it also adds more strain in the liver

because the liver has to work hard at

detoxifying the caffeine

all right number six apple cider vinegar

like one tablespoon in a glass of water

before your meal why because apple cider

vinegar

is really good at helping

your blood sugars okay at improving this

insulin resistance

problem

also the apple cider vinegar will help

your stomach be a little more acidic so

you’ll get better digestion

all right let’s go to the next

section here all right

seven

no more than eight ounces of protein per

meal why because if you have too much

protein that can spike insulin so

typically you want to go from i don’t

know three to six ounces

to no more than eight ounces of protein

per meal

but because we’re doing omad one meal a

day monday through friday

you want to eat a little more protein so

seven eight ounces would be a good

amount

the type of protein does matter you want

protein with the fat that normally comes

with it you don’t want to do any lean

protein but you want fatty protein like

hamburger

like you can do fatty steak

salmon

fish seafood eggs

and you can also do some cheese if it’s

quality like an organic european cheese

from grass-fed cows

from raw milk cheese that would be the

best cheese is a good source of protein

without the carbs as compared to other

dairy like just regular milk or kefir

or yogurt i also recommend no protein

powders why because there’s all sorts of

stuff in there and also it’s too lean

okay the leaner you go with the protein

the higher you spike insulin

all right i also recommend not consuming

any pre-made shakes okay they have a lot

of weight loss shakes they have a lot of

meal substitutes and a shake

avoid those there are certain

ingredients that you don’t want to put

in your body all right next point would

be

number eight one meal a day monday

through friday okay

and you don’t have to restrict your

calories okay consume enough food make

sure it’s nutrient dense and then the

weekends okay saturday and sunday do a

48-hour

fast now you might at first think that’s

extreme

but the amount of health that’s going to

be generated in your body on all

different levels is going to be

incredible not to mention your

metabolism it’s going to improve and you

can also bust through that set point

that that weight level that you just

can’t seem to get past i think this is a

really good pattern for not just weight

loss but health in general and also as

an anti-cancer thing make sure you take

your electrolytes b vitamins

and sea salt anytime you do fasting okay

number nine

very important

i did another video on how significant

stress is

with

with your weight with your metabolism

with increasing cortisol you need to do

what’s called a stress detox okay

and the biggest source of stress is

other people so you want to avoid any

and all people who stress you out

there’s really two

groups of people people that are

bringing you up and people that are

bringing you down

anyone that brings you down or stresses

you out you want to just put them on

pause for a while and your stress level

is going to go down

and you also want to stop watching the

news why because it’s mostly bad news

there’s not a lot of good news

and also try to limit as much as you can

so if you don’t watch the news don’t

hang out with these people you’re not

going to have a lot of bad news and that

is going to make a huge shift

in your sanity

your stress level and cortisol

you want to keep super busy okay why

so you don’t have time

to think too much right and start

worrying and being stressed out so many

people if they have idle time

get to thinking and start to stress

themselves out and too much thinking

especially if it’s like analyzing

different problems constantly can

definitely increase your cortisol level

so you just want to stay really busy so

you can keep your mind off these

problems for a period of time as well as

preventing

boredom right because the worst thing

you can do is sit around while there’s

food in the kitchen and not be busy okay

so that’s that one and then physical

work or exercise

two to three times a week for one hour i

would recommend doing more physical work

if you can because that’s very

therapeutic why because apparently this

also handles the mental stress at the

same time more than actual exercise does

now the type of exercise you want to do

is something like significant something

that

you know you’re going to get sore the

next day you really want to work your

full body

high intensity interval training would

be the best not just like

five minutes you really want to work out

till you get tired

and you might not be able to do that

without the help of a personal trainer

so you might want to think about that

get as much sun as you can without

burning yourself because this is very

therapeutic

to reduce cortisol real quick i had a

patient once who had this huge belly and

every time he went down to florida for a

vacation he’d come back

his stomach was completely flat and he

wouldn’t change his diet but he’s out in

the sun and the fresh air and the sun

and the lower stress

just reduced his cortisol also be around

nature is much as possible

number 10

fermented veggies like one cup like

either sauerkraut or kimchi a day is

really going to help your gut

and your sleeping which i’m going to

mention

or if you can’t do that just take a

probiotic before bed it’s going to help

your sleep and it’s going to help you

lose more weight all right number 11

support the beta cell what’s the beta

cell that’s the cell the pancreas that’s

regulating and producing insulin so you

want to make sure you have enough

potassium foods magnesium foods those

are the big salads vitamin d

you can also get these as a supplement

from electrolytes but vitamin d is very

very important with your pancreas and

helping you lower insulin and so is b1

in the form of nutritional yeast

these four are really good to help

insulin resistance and to help the

pancreas

and last but not least number 12 sleep

if possible

i would recommend going to bed at 9 30.

that might sound pretty drastic but

that’s the time i go to bed and

you get this cycle down where you know

you go to bed and try to get as much

sleep as you can you might wake up in

the middle of night but just try to get

back to sleep and try to sleep as long

as possible okay get at least eight

hours i did a recent video on sleep

that’s very very important

that will help you regulate the amount

of light that you’re exposed to in fact

i think that’s the next one you should

watch check it out i put it up right

here

you