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Official Fast BREAKING Checklist – How to Break a Fast Safely

Official Fast BREAKING Checklist – How to Break a Fast Safely

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if a picture is worth a thousand words then a checklist is worth a million words so I’ve given you a visual representation of a fast-breaking checklist you see intermittent fasting is really easy but when it comes down to breaking the fast it can get a little bit complicated and I’ve spent a lot of time doing in-depth videos that really really get granular and you could definitely check those out I’ll put them in the description but I figured let’s just do a simple video that gives you the basics of breaking a fast in terms of a checklist so we’ll just go ahead and dive right in now I do ask that if you haven’t already you hit that red subscribe button and then hit that little bell icon we have new videos coming out all the time we are really pumping out really good high-quality content and I really would appreciate if you would hit that subscribe button and also turn on notifications all right so the number one golden rule that everyone needs to follow no matter what diet you actually do within intermittent fasting for example if you’re vegan vegetarian and ketone on keto whatever the one rule that still applies is do not mix your fats and your carbs when you break a fast so that means no combining a rice cake with almond butter that means no combining a greasy steak with a piece of bread no fats and carbs combined and this reasoning is simple when you eat carbohydrates you spike your insulin okay but when you eat fats you spike your insulin via another pathway and I’m gonna make it very simple it’s it’s called the oscillation stimulating protein process so what that does is it compounds the insulin spike from the carbohydrate basically when you combine fats and carbs you get a really large insulin spike and you run a much higher risk of storing fat so it’s just not even worth messing around with it when you break it fast so just don’t combine them you can combine them later on if you want to but definitely not when you break a fast okay got that out of the way if you are non keto ok non keto I want you to break a fast with lean protein or a lean protein shake generally recommend a pea protein shake or a hemp protein shake instead of way I’m not anti whey protein but right when you break a fast can be very hard on your gut mucosal layer so be very cautious there I want you to have a high glycemic index carbohydrate which sounds crazy but if you’ve ever heard the old thing about after a workout how you should have a high glycemic car because it helps you absorb glycogen it helps you absorb the carbohydrates better well that’s essentially what we’re after here okay you have to almost envision the end of your fast as being like a workout okay you need your protein in and then you actually need your carbohydrates in to restore glycogen but you want to do it with a high glycemic index carbon example of that would be something like a rice cake or perhaps a puffed rice organic puffed rice cereal or something like that that doesn’t have any sugar added to it just a straight up high glycemic carbon another good example is a potato that has been baked with no butter anything on it because the baking process the heating of a potato separates the starch molecules to make it very high glycemic okay then bone broth is okay you don’t have to have it but a lot of people ask about it so bone broth is definitely okay there’s no fat in Mon Roth you’re good to go fructose a small amount now what I mean by that is like a half of a small orange or a half of a nectarine something like that or some berries okay in fact berries you may want to even be careful with because we want to keep the fiber content pretty low okay we don’t want to slow digestion we want to just make it nice and simple what fructose is gonna do is it’s going to combine with this carbohydrate here to enhance absorption regular carbohydrates have a different transport system than fructose carbohydrates so you can actually increase the absorption of carbohydrates by having maybe 20 grams of carbohydrate or 10 grams of regular carb and 10 to 20 grams of fructose okay and then I usually recommend a couple Omega 3 tabs okay so like couple capsules of Omega 3s because it’s going to help with protein synthesis okay it helps with the potential absorption of this protein here okay now let’s jump over to keto if you’re doing keto and you’re breaking a fast also lean protein I mean chicken I mean fish I highly recommend you don’t use lean red meat right when you break a fast and trust me I’m still cool with red meat I love it I just don’t have it right when I break fast as digestive lis it’s tough and usually it has a fair bit of fat in it you can get lean chicken or you can get lean whitefish and make it really easy again when it comes down to the shake I recommend doing a pea protein shake or a hemp protein shake I went ahead and I put a link down below for Sunwarrior they have this blend called the warrior blend which is a blend of pea and hemp protein and it’s perfect for breaking a fast it’s not gonna have the dairy it’s not gonna have the way in there but it gives you the complete abundant amino acid profile that you need that’s really easy for your body to break down so special link down below with a discount for anyone that wants to check it out okay then we have again bone broth makes the cut good to go there low fat now this so is against the grain of what you’re thinking right your keto you want to break that fast with fat but you need to control it okay you break that fast you keep it lean protein just your shake or just your chicken or just your fish and low fat couple tabs of omega-3 three or four maybe at the most okay that’s the only fat that you’re gonna get in is coming from your omega-3 capsules period okay then remember with any of these categories 60 90 120 minutes later you have a regular meal which again lots of videos down below in the description that explain that thoroughly I’m trying to keep it simple for this video we have to have a cortisol reduction protocol here’s what happens cortisol is elevated when we fast cortisol is okay cortisol helps us burn fat okay it is good the only time cortisol is bad is when it is combined with insulin and when is insulin prevalent in our body when we are eating so case in point we need to reduce our cortisol levels prior to eating because if we are eating and our cortisol levels are still high a lot of what we eat is going to get stored so we need to exercise best efforts to control and reduce cortisol before we eat so cinnamon having a little bit of cinnamon before we break our fast has a big effect so cinnamon does something very interesting in your body it mimics insulin okay so when it mimics insulin it triggers your blood sugar to drop a little bit but it also has a cortisol modulating effect so a little bit of cinnamon goes a long way about a half an hour before you technically break your fast add some salt to your water you know pretty liberal amount a couple teaspoons before you break your fast what this does is it backs off of aldosterone a little bit within your body long story short when aldosterone is spiked up you’re going to have a cross reaction where you have cortisol spike depth so actually salt can potentially lessen cortisol so go ahead and give that a shot and then a fun one take a couple of magnesium tabs a couple hours before you break a fast because magnesium has been shown to control cortisol a little bit so the Journal of neuropharmacology found that magnesium deficiencies increased brain cortisol levels so when you’re deficient in magnesium which by the way studies have shown that for whatever reason fasting tends to deplete magnesium at astonishingly high levels compared to other minerals more so than potassium sodium whatever I don’t understand why but the studies have shown that so when you’re fasting you can expect to be deficient in magnesium which is going to drive up your cortisol so if you have some magnesium you can lessen that but it activates what’s called a pair of an tickler hypothalamic nucleus when you’re deficient in magnesium which makes you feel more stressed out point is have a little magnesium women-specific okay so if you are a female and you’re breaking a fast lean protein or a shake again Sunwarrior down below in the description if you want to check that out seaweed why iodine support iodine is a mineral you lose it and it’s very very essential okay you need it for your thyroid tyrosine combined so with iodine that you get from your diet to of course make active t3 thyroid hormone and when you’re fasting I don’t want your metabolism to slow down I don’t want your thyroid just slow down I want to keep it amped up I want to give it everything it needs so I have a little bit of seaweed snacks now I have some other tips for you here no gluten no gluten I don’t care who you are if you are a female you really need to stay away from gluten especially when you break your fast gluten can be very very cross contaminating when it comes down to the immunoglobulin affect within your body okay it triggers the release of a protein known as zon Ulan and this zhonya ‘ln triggers basically what’s called a TPO antibody to release which can attack your thyroid gland which sounds really aggressive and scary it’s not quite like that it’s just basically you potentially have something standing in the way of your thyroid operating it’s best and studies have shown that gluten definitely does cause some these issues it’s just hard to tell who it does it with and who it doesn’t and do you have to have an autoimmune condition etc etc the point is don’t risk it okay no dairy inflammatory and difficult for women especially because of the hormone effects right we’re very sensitive when we break our fast because have to be careful there and then lastly I know it got a little bit scraped up there but a bonus would be shellfish you can break your fast with like some shrimp or some scallops why because yes you get the protein and you get less connective tissue with the protein so it absorbs better but then you’re also getting the iodine that you would normally get from the seaweed but you’re also getting zinc and you’re getting copper which is going to further help your thyroid so shellfish really works well for women but I know not everyone can do that so any help kept it simple take a screenshot do whatever you got to do but please also give this video a share because I really want to get the word out and making it simple for people as always to keep it locked in here on my channel and I’ll see you soon [Music] you [Music] 

This Post Was All About Official Fast BREAKING Checklist – How to Break a Fast Safely.
Official Fast BREAKING Checklist - How to Break a Fast Safely

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Official Fast BREAKING Checklist – How to Break a Fast Safely – Thomas DeLauer

Get your pen and paper ready (or take it down in your notes on your phone, lol) because it’s checklist time!I’m going to give you a checklist that provides you with everything that you need in order to correctly break your fast. This is applicable to all types of diets, including a non-keto, keto, female-oriented, and a special cortisol-reducing protocol checklist! It’s gonna be fun and hopefully it help making breaking a fast easier for EVERYONE! Let’s dive in and I’ll see you in the COMMENTS!!

Golden Rule: Do not pair Carbs & Fats


– Lean protein/protein shake
– High GI carb
– Bone broth
– Fructose
– Omega-3s


– Lean protein/shake
– Bone broth
– Low-fat
– Omega-3s

Cortisol-Reducing Protocol

– Cinnamon – acts like insulin excess blood sugar gets into the cell, lowers cortisol
– Add salt to back off production of aldosterone
– Still break fast with lean protein (not as big of an insulin spike)
– Magnesium:
A 2012 report, published in the Journal of Neuropharmacology, found that magnesium deficiency caused an increase in the production of cortisol in the brains of the mice, specifically by activating the paraventricular hypothalamic nucleus, a part of the brain that controls responses to stress and anxiety

Concluded: Magnesium calms your nervous system and prevents excessive cortisol by restricting its release and acting as a filter to prevent it from entering the brain

Women Specifically:

– Lean Protein/Protein Shake – lowers blood sugar so cravings are less
– Seaweed (iodine)
– No Gluten (thyroid)
– Avoid dairy
– Bonus: Shellfish

My Top Foods to Break a Fast With:

How to Break a Fast:

How to Break a Fast For Women [Female Fasting Instructions]:

What Breaks a Fast and What Does NOT Break a Fast – The Official Video:

The #1 Fasting Rule Everyone Needs to Know:

OMAD is Effective, but 2MAD is Better (and safer):

Fasting Guides

How to do Intermittent Fasting: Complete Guide:

Complete Women’s Guide to Intermittent Fasting:

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

Fasting Guidelines: What You CAN and CANNOT Drink:

Intermittent Fasting over Age 40 : The Complete Guide:

Keto Guides

How to do a Keto Diet: The Complete Guide:

Keto Over Age 50 – Instructional Guide:

Full Beginner Keto Meal Plan: Exactly What to Eat:



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My Top Foods to Break a Fast With | Intermittent Fasting Favorites

My Top Foods to Break a Fast With | Intermittent Fasting Favorites

My Top Foods to Break a Fast With | Intermittent Fasting Favorites

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with My Top Foods to Break a Fast With | Intermittent Fasting Favorites?

nine years nine years I’ve been doing intermittent fasting and some keto and this and that but I’ve been around the block with it and in that time I’ve done a lot of research and I’ve established my own processes for fasting so today I want to share with you what I would say if I go back in time are my five favorite meals to break a fast with and I mean this from a scientific perspective I don’t just mean it like these are tasty foods I’m gonna eat a Butterfinger bar no this is like what I would actually recommend you eat based on scientific literature but also based on what I’ve experienced now there’s some very very important things to know about breaking a fast before we even begin breaking a fast is not about gorging yourself on a big meal breaking a fast is about being very strategic with at least one relatively small meal if you can be powerful and strong with this one strong meal it’ll make it so that later on and you’re eating window you can eat more and have more flexibility right when you break a fast your body is so sensitive you have to be very wary of what you put in your body at that point in time so you’ve gone 16 18 20 24 36 hours in your fasting window when you break that fast you need to be eating the right things okay so this breaks it down into something a little bit more practical I’ve done videos on what not to eat and stuff like that but I figured this is practical this is a little bit more fun to hey in case you haven’t already please hit that red subscribe button you got new videos coming out almost every single day and then hit that little Bell icon so you can turn on notifications so you know whenever I go live alright one of the most important things you need to know is that you should never mix fats and carbs when you break your fast okay your body is highly insulin sensitive at that point in time when you eat carbohydrates you spike your insulin that means you put your body into absorptive mode if it wants to absorb those carbohydrates that’s one thing but don’t let it absorb the fats along with the carbohydrates because those fats are going to go right into storage now additionally we have this thing called a SP in the body a SP oscillations stimulating protein spikes the insulin from fat so when you eat fats you still get an insulin spike just a little bit less and indirectly so if you eat fats with carbs you have a double insulin spike so double problems plus cup that with the fact that you’re at the end of a fast where anything you eat is going to have a huge impact it’s like a triple whammy negative effect so the way that I’ve broken this video down is into ultimately three categories I have options for non keto intermittent fasting what you should break your fast with or my recommendations for breaking your fast if you are not on keto and then I have keto options and then I even threw a vegetarian or vegan option in there that will work for either party but it’s just a matter of just giving you an option to because I have a good degree of followers that are vegan vegetarian all right so despite all the benefits of intermittent fasting we still have to understand that our gut is very sensitive at the end of a fast hour mucosal layer kind of wears down a little bit our guts been going through a lot of janitorial work cleaning and all this stuff so we want to make sure that what we eat is still easy to digest masticate ultimately absorb so although there could be some better options in terms of profiles of food I’m trying to get ones that are going to be easy to digest as well so let’s dive right in to the first one which is a non keto option now I still think whether your keto or not you should hear me out on this because there’s some good science with it this is gonna be organic rice cakes a couple of them along with some seaweed snacks and lean protein okay hear me out on the reasoning behind this okay we’re talking a small meal remember this isn’t like your dinner it’s a small meal than an hour later in your dinner okay rice cakes are very high glycemic okay so what that means is you have rice that has had air injected into it which means the starch molecules that were like this bound together all the glucose molecules excuse me bound together in a starts chain just had air injected into them poof all the glucose molecules are no longer attached they’re now separated as individual glucose molecules which means they absorb way faster I want an insulin spike right when you break your fast because if you’re going to spike your insulin I want you to do it in a controlled fashion not with a bunch of fats and mix anything like that so rice cakes are super lean it just it ends your fasting period the stronger the controlled operative word controlled insulin spike the better the imports which which means it flips you out of fasting mode and into muscle building mode okay all these things that we want to pay attention to so we don’t lose my so right again insulin is not a good thing we just want to control it with this I can’t overemphasize that don’t hate on me here in fact there was a study that was published in the journal nutrients that found that insulin causes that the post prandial insulin causes a big spike in mammalian target Efrat myosin fasting otto fuji mTOR the opposite of fasting it clicked it’s the switch there’s no gray area we’re flipping the switch out of the fasting mode into the eating mode okay then the reason that I have seaweed in there is because you have a suppression of the thyroid a little bit during a fast your body needs iodine from seaweed in order to actually process inactive t4 into t3 well in these selenium but it also needs iodine to combine with tyre seen to make t1 t2 t3 t4 so we need the thyroid function we need your metabolism back which means I like having seen meat in there plus it just tastes really good on rice cakes then a lean protein why lean well remember we’re spiking our insulin with the rice cake so the protein we better have better be really lean okay so I want lean chicken okay it’s like not chicken thigh I don’t care you know what the situation is lean lean lean lean steak preferably like a white fish or something like that that’s really lean and we’re talking a couple ounces okay I’m wasting a lot of time here let me go ahead and let’s go on to the next one non keto option number two okay this is good if you’re not on keto and you’re breaking a fast I call it my fast break thought okay you’re making Vietnamese pho but you’re making it at a super abbreviated easy way get some gluten-free noodles usually they’re rice noodles okay like the Asian rice noodles same kind of concept as what you would have with rice cakes high glycemic I’m not a big fan of grains and don’t like don’t put me in a corner based on other content that I’ve done that kind of poo-poos grains and stuff okay like I’m trying to help you here all right so you got rice noodles and then what you can do is take a little bit of shrimp okay just a couple ounces of shrimp a small amount and easy enough to break down piece now you can also use scallops okay but I like using a shellfish or something like that you don’t have to do this you could use lean chicken but super high in iodine super high in selenium so we get the thyroid benefit from those fishes okay or I guess you can’t really call them fat but whatever they are right you get that iodine and selenium benefit just tremendous for your thyroid then the rice noodle spikes your insulin then pick up some grass-fed bone broth right some grass-fed beef bone broth or you can use chicken if you want and use it as a stock as a broth then you get the mucosal healing effect coming off of your fast you at the rice noodle insulin spike and you get the tyrosine selenium effect and the protein from the shrimp or the scallops pretty awesome stuff okay so that’s honestly one of my favorites super easy if you’re not on keto now I want to move in to a keto option okay this one’s a little bit different if your keto we’re not spiking your insulin right we don’t want to have the carbs in there we don’t want to have the rice and stuff like that we don’t have the rice noodles so what does it look like this one is all about making a small amount of bolognaise okay like I got any kind of beef bolognaise or pork Bolognese where you’re mixing it up with a little bit of no sugar added marinara okay you can get like Costco has some marinara that has like four grams or five grams of carbs and for like a half a cup serving the amount that you’re having is gonna be so small anyway it’s perfect you’re gonna need just about a quarter cup to a half a cup of marinara cook it up with some fairly lean ground beef or ground pork or even a lean pork chop if you wanted to put it on there and just mix it up in some marinara okay the acidity from the marinara actually helps kick-start digestion again but we want the good quality protein here high Omega threes the Omega threes are going to trigger protein synthesis so it’s gonna kick you out of that fast and kick you into muscle building mode again now what’s probably the most important thing here is with the marinara or with the tomato sauce no garlic no onion why because it’s too high in the fruit tans and all ego saccharide content we don’t want those because it’s going to bloat you and you’re gonna have a heavy prebiotic affect that’s gonna just wreak havoc on your stomach you’re gonna end up just gassing up the whole place like a couple hours later so just keep the garlic and onion out of it that includes garlic and onion powder okay if you go for good-quality meat I recommend you go for grass-fed grass-finished here’s a really interesting study that just came out this is really new stuff okay this study took a look at semi-free grazing in this case it was pigs but it still gets the point across versus feedlot indoor pigs and they found that they wanted to take a look at just the overall content how it affected flavor and density of the meat this is what’s wild grass-fed stuff and free-range actually ends up tasting better so what happened is the myofibrillar fat content increase which means there’s little bits of fat throughout the muscle fibers moreso in the free grazing kind than the non free grazing showing that you’re gonna have more flavor and more of the healthy omegas that are in the actual tissue versus having to get big old globs of fat right so we don’t want those big uncontrolled globs of fat we want small little amounts in the muscle fiber it’s gonna make it taste good plus more in the way of type 1 muscle fibers which are smaller and have a higher IMT G content in termina cellular triglycerides so when you cut through like a steak or when you cut through something you bite into ground beef and it’s like not grisly and it’s smooth and it’s just you can tell it’s higher quality that makes a big difference in the overall flavor profile now we’re also looking at higher amounts of naturally occurring glutamate which is gonna satisfy the brain so you’re actually getting kind of a new mommy effect to that new mommy effect that chefs will know about is very very important kind of how the brain lights up when it tastes something good so at the end of the day though the small amounts of fat that we do get in we want to be good quality omega-3 and if you’re being fed grass and not grains and feedlot garbage you’re gonna have a higher degree of omega-3 and honestly this is where exactly where I would insert butcher box because I talk about them all the time so if you guys don’t know about them check them out down in the description below this study made me think of them because they’re all about grass-fed grass-finished all the time right so you can literally get grass-fed grass-finished meat high quality high quality meat delivered right to your doorstep for less price than you’d pay at the grocery store so please do check them out not only are they a sponsor of this channel but like I said I thought of them when I read this study because in fact I even reached out to them said I want to mention you and I talked about this study because it’s just interesting stuff I think it really just summarizes how important grass-fed grass-finished is outside of just just the health side it tastes better too anyhow I digress check them out down the description special link down below the next thing is a keto option as well this one is if you want to have a little bit of fats added in normally I say keep it lean no matter what right because the ASB the oscillation stimulating protein you just want to spike insulin right at the end of a end of a fast even if it’s with keto right more even with it’s just with that’s my point in saying that is if you’re going to have fats they need to be coming in the way of like ncts they’re shorter chain they’re gonna absorb quicker but here’s the big reason MCTS are now being shown to increase tryptophan availability in the brain on keto we suffer from not having enough tryptophan because tryptophan can’t get into the brain when we’re on keto what ends up happening is because we have low levels of insulin there’s this competition that has to occur for other aminos so a long story short the brain doesn’t absorb the tryptophan like it normally does and trip the fans important because it converts into eventually serotonin and ultimately even melatonin so you don’t feel good you can get the press you have a hard time falling asleep MCTS will help kind of kickstart that process in your brain because MCTS have been shown to increase tryptophan content into the brain so that is very powerful now I want to combine that with just something really lean again like a lean fish so like a little piece of cod like 3/4 ounces of cod with a little bit of coconut oil or a little bit of MCT oil and maybe a little bit of pepper and salt guys I’m not saying this is five-star cuisine here I’m saying these are strategic ways to break your fast lastly I want to talk about the vegetarian option here the vegetarian slash vegan option is going to be death which is a really interesting grain it’s a gluten-free grain that has unique Pro lemons in it that doesn’t kick-start the same kind of cascade from an autoimmune respect that any kind of other grain could rice can even do it but gluten we want to avoid right so teff I highly recommend teff with a little bit of salt pepper and then a quarter cup of berries okay so you’re gonna make like a grain berry salad like you’ve seen it with quinoa quinoa and some berries okay I’m talking like a quarter cup of just blueberries or maybe some blackberries mixed in with this teff season it up a little bit of salt a little bit of pepper then if you want take a little bit of egg white and mix it in there and make like kind of a fried rice I know it sounds weird with berries but trust me the flavor profile is good so maybe just a couple egg whites we don’t want the egg yolk in this case normally I’m all about the egg yolk but in this case we want the white because we don’t want the fats with the carbs if you are totally vegan and you don’t want to do the vegetarian egg option AP protein shake just half a scoop small amounts of protein pea protein can still be hard to break down on an empty stomach so you want to combine it with the with the teff and you want to just do a small amount and then everything an hour later you can go ahead and you can eat your full-blown dinner or your full-blown bigger meal where honestly just have flexibility within the realms of what you are eating keto vegan non keto you name it and also just a quick note for those of you that are gonna try the fast break that I talked about if you’re doing scallops butcher box now has wild cut no chemical added scallops to so I thought that I’d make a mention of that so check them out again down in the description anyhow if you like videos like this and you want more just give me ideas down in the comment section as always see you soon

This Post Was All About My Top Foods to Break a Fast With | Intermittent Fasting Favorites.
My Top Foods to Break a Fast With | Intermittent Fasting Favorites

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My Top Foods to Break a Fast With | Intermittent Fasting Favorites – Thomas DeLauer

1) Organic Rice Cakes NON KETO along with lean protein

During a fast you’ll be insulin sensitive, and upon breaking a fast you can capitalize on this is these ways:

Insulin shuttles protein into muscle cells and carbs spike insulin

Adding carbs to protein will increase the amount of protein absorbed
Increases in insulin are associated in increases in mTOR

Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”


Fasting decreases the concentration of T3 thyroid hormone while thyroxine (T4) and free T4 levels stay the same or only decrease slightly – thyroid-stimulating hormone (TSH) does not increase

Fasting does change the level of the most active thyroid hormone (T3), but T4 (the precursor to T3) and the hormone used to test for thyroid function (TSH) are unchanged

2) Lean Gluten Free Noodles with Ground Turkey or Shrimp NON KETO


Astaxanthin is a red pigment molecule that is a member of the carotenoid family found in certain marine algae (when eaten by shrimp and crustaceans, the pigment lends its reddish hue to their shells)

Astaxanthin increases the numbers and activity of white blood cells called lymphocytes and natural killer cells

Astaxanthin crosses the blood-brain barrier, allowing it to saturate and protect brain tissue – been found to decrease the accumulation of amyloid-beta on red blood cells

The antioxidant action of taurine produces taurine chloramine (TauCl) and bromamine (TauBr), which also have anti-inflammatory properties

Taurine supplementation enhances the formation of TauCl and TauBr in the body and may be effective in treating inflammatory conditions

Diminished TauCl generation in the body may worsen inflammation-related joint damage in rheumatoid arthritis

TauCl promotes cell death via ‘apoptosis’. Apoptosis is when cells undergo programmed cell death. Because dead cells are immediately consumed by white blood cells and not left to release toxins, inflammation can be greatly reduced

TauCl can also turn on genes that reduce inflammation

High concentrations of TauCl reduced inflammatory cytokine (IL-1B and IL-6) production

**Shrimp’s also a good source of iodine and selenium**

Concerns Study – American Journal of Clinical Nutrition

3) Coconut Oil + Lean Fish or White Meat (KETO)

MCT’s & Tryptophan

So it’s feasible that keto could, in some instances, cause depression, or at least reduce the amount of tryptophan delivered to the brain, a study from Neuroscience found that certain fatty acids, octanoic and decanoic fatty acids (FAs), the main components in the MCT, can increase brain levels of tryptophan

The effects of a ketogenic diet in controlling seizure activity have been proven in many studies, although its mechanism of action remains elusive in many regards

Researchers conducted this study as they hypothesized that keto may exert its antiepileptic effects by influencing tryptophan (TRP) metabolism

The aim of this study was to investigate the influence of octanoic and decanoic fatty acids (FAs), the main components in the MCT diet, on the metabolism of TRP

They observed that the administration of FA increased the brain levels of TRP and the central and peripheral concentrations of kynurenic acid (KYNA), as well as caused significant changes in the brain and plasma concentrations of BCAA and AAA.

They found that the administration of FA clearly increased the seizure threshold and induced sedation.

Furthermore, they demonstrated that blocking TRP passage into the brain abolished these effects of FA but had no similar effect on the formation of ketone bodies

Given that FAs are major components of a ketogenic diet, it is suggested that the anticonvulsant effects of a ketogenic diet may be at least partly dependent on changes in TRP metabolism.

We also propose a more general hypothesis concerning the intracellular mechanism of the ketogenic diet.

4) Grass Fed Meat with No Garlic or Onion KETO

Grass-Fed – Study

5) Vegetarian Option


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