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so I want to talk about nutrients and

doing ohm and do you need to supplement

are you gonna be okay

let’s just cover some points on this the

first thing you need to know is you’re

usually going on one meal a day at about

23 hours right of fasting that’s really

really beneficial for many reasons

but when you do in a minute fasting it

we helps you recycle nutrients so you

don’t need the same rdas as when you’re

eating frequently so you do need less so

you don’t have to worry about having

4700 milligrams of potassium you can

probably get by with maybe 3000 or even

a little bit less but it is true that

you are gonna be eating less calories

because there’s no way you’re gonna be

doing the same amount of calories for 3

meals as you are one meal so you are

reducing calories but the fat that

you’re burning is making up for the lost

calories but not necessarily in

nutrients there are some nutrients like

vitamin D that get released from your

fat and even vitamin A but typically

when you reduce calories you just have

to make sure that you’re taking all your

nutrients so this topic really depends

on the type of food that you’re eating

and the quality of food that you’re

eating it really does so let’s just kind

of go through these vitamins vitamin A

pretty easy to get you can get the pre

vitamin A is beta carotene from

vegetables but it has to be converted

very few people can convert enough

beta-carotene to retinol the active form

so it’s highly recommended that you do

straight retinol from animal products

you can get vitamin A from egg yolks

fish a lot of other fatty foods have it

okay then we have vitamin D where you

can get that from the Sun but if there’s

not Sun you’re gonna have to get it from

other places it’s in mushrooms it’s also

in dairy but it’s also in fish in cod

liver oil

what’s cool about cod liver oil it has a

nice vitamin A and vitamin D split okay

and it also has omega-3 so you can kill

three birds with one stone actually four

birds

because you have DHA EPA vitamin A and

vitamin D all in one thing so you could

you know get some condiment pills then

we have vitamin E you can give out a

mini firm certain vegetables salad nuts

and seeds okay

also olive oil other oils because it’s a

fat soluble vitamin but let’s say for

example you want to target a certain

problem like hot flashes or you want to

help your muscles repair after exercise

and you would take more vitamin E from a

supplement make sure you get a balance

between tocotrienols and tocopherols not

the synthetic version okay vitamin k1

very easy to get from salads and greens

it’s in dark leafy greens vitamin k2

more difficult to get for most people

but it is in egg yolks liver certain

cheese’s certain grass-fed meats it’s in

dairy dairy products so this one here a

lot of people are taking this as an

extra supplement because they’re trying

to keep their arteries clean of calcium

and their joints clean because it

mobilizes calcium out of the soft

tissues your body does make a little bit

of this we can convert K 1 2 K 2 MK 4

version

not even your micros but some of your

cells can do it it’s a smaller amount

then we get vitamin C if you’re doing

sauerkraut you’re gonna get a lot of

vitamin C bell peppers have a lot of

vitamin C certain vegetables have

vitamin C so this is not hard to get if

you’re doing that but if you’re not

doing any vegetables you’re doing

carnivore diet you just have to look at

what foods you can eat to get vitamin C

and that’s a whole different topic okay

vitamin b-complex I’m gonna recommend

nutritional yeast you can get other B’s

and the other foods b6 is easy to get b5

is easy to get b1 actually is in pork

it’s in other foods but let’s say you

don’t do pork and you do to certain

foods you just have to know that when

you’re doing keto the B vitamins are

very

so I recommend nutritional yeast try to

find a version that is non fortified

okay then we have minerals there’s a lot

of minerals out there that you have like

the classic electrolytes you have

magnesium calcium potassium chloride so

we need these minerals and I do

recommend I’m going to electrolyte

powder because it is hard to get the

minerals you can get the minerals from

the vegetables but maybe not all the

potassium if you’re doing oh man because

you’re doing this massive salad but of

course you don’t need as much so you may

be okay with that it really depends

calcium can come from certain leafy

greens but also but mainly it comes from

dairy okay so if you’re doing dairy you

you may get enough calcium our bodies

don’t rid a lot of calcium they rid a

lot of potassium so we don’t need as

much calcium as we do like magnesium

which comes from leafy greens by the way

and potassium which also comes from

leafy greens the trace minerals honestly

those are not as easy to get because our

soils are so depleted especially like

iodine and zinc okay and a lot of people

are deficient in zinc in fact two

billion people on this planet are

deficient in zinc so whether you’re

taking sea kelp that’s a good way or a

plant-based trace mineral I think that

would be a really good thing to add on

oh man we talked about the omega-3 cod

liver oil you can also do like pre

omega-3 like in walnuts for example has

ala you can take that fat but has to be

converted so it’s it’s not a 100% it’s a

much lesser amount you can do also flax

seeds chia seeds but I mean that’s

usually not in a person’s diet on a

regular basis amino acids it’s very easy

to get this on a healthy keto plan a

nomad so you don’t have to take

additional protein because you’re

getting enough when you’re doing one

meal a day it’s not a bad idea to

consume you a little bit more protein

than three to six ounces so maybe do

seven maybe even eight ounces okay

okay so now we have fatty acids

well keto is higher than that so you

should be okay on that especially if

you’re doing healthy fats so I think the

the ones that are important to add to

your diet we do the trace minerals some

minerals B vitamins and maybe the cod

liver oil I think at the bare minimum

that would be a good thing to do alright

thanks for watching

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