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Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
Fasting and Ketosis COMBINED: Live Q&A Diet Coaching- Thomas DeLauer
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and I am here talking a little bit quiet because I’ve got the baby sitting on my lap I’m here sitting in the car just finished a workout in Las Vegas Nevada and I figured the wife and I are rotating off our timing like I went into the gym got a quick workout in for 30-40 minutes just to get what I couldn’t done here well I’m traveling and now we rotated Amber’s in the gym I’m here watching a little kiddo so hanging out the car so I think what a good time to just do a quick keto and fasting live broadcast doing some coaching talking to people answering some questions but I do want to make sure sorry guys I’m talking a little bit quiet if you guys can hear me just let me know if you can’t hear me if there’s any issues just let me know I’ve got the baby sleeping on my lap what’s going on everybody crisp reto what’s going on guys make sure you comment where you’re watching from Trisha what’s going on Catherine in Toronto what’s going on Uriel in Brazil awesome okay Adam what’s going on agent good to see you here Michael in Virginia what’s going on wisconsin in the house Iceland in the house okay we can hear me great that’s awesome Sylvester on I think I said your name right I’m sorry in France what’s going on Queens New York New Jersey what’s going on in the UK Austria Canada you guys are great as I want to make sure you can get a lot of likes on this get a lot of just Commons good engagement going I’m gonna talk this up for about two minutes before I start answering some questions and getting down to some science I just want to wait for quite a few people to jump in here it’s Sunday morning here amber and I are in Vegas just for the weekend simply because for Christmas I’d gotten amber tickets to see George Strait so those of you that don’t know I’ve been together since high school we’ve been together 14 years and George Strait was always something that was he’s coming a common denominator for us just a great musician so that’s why we’re here in Vegas but anyway never missing a beat still getting our workout in amber and I are rotating out our workouts while I’m here with little man guys if we can just get them look at this little guy just chillin just sleeping so anyway guys you guys are awesome so many people here we got Courtney in the house mark what’s going on jersey shore what’s going on Matt he’s got got Jordan here everyone says George Strait rocks I’ve got a good group of people here what’s going on Marc Anthony English good to see you here France again we’ve got tour tour in Serbia what’s going on Kevin says did I just get in some cardio I did that kind of a hit style workout so I went in you know you guys probably know amber and I don’t drink or anything like that so Vegas isn’t exactly like a crazy town for us but it’s still like being out late being you know the food the diet’s just a little bit off and what it normally is feel a little bit just sticky so I wanted to just get a good high intensity interval training just workout in so did some a little bit of a different kind of workout that I would normally do kettlebell swings things like that some burpees just wanted to get as much lymphatic fluid moving as possible so I felt like I had a little bit detox effect guys I’m gonna get into some questions here I want to jump right into it is you guys are awesome and everyone that’s here right now has been patiently waiting for me to get to the questions while I just say hello to everybody so one more quick time before I get rolling if you guys can just one more big C of hitting that like button everyone that’s on here if you can hit that like button helps rank this video up a little bit more and let’s go rock and roll into some questions alright let’s go I’m gonna just anyone if you have you know a good question just came up tips for vegans that fast it’s the super good question I’m gonna answer this quickly the most important thing if you’re a vegan that is fasting is during your eating window it’s very imperative that you get in omega threes okay very imperative because you’re gonna zip through your nutrient profile a lot faster when you’re fasting to begin with because you don’t have food in your system so then in the small amount of time you do have to eat you have to make sure you’re getting the kinds of foods that normally vegans are a little bit deficient in we’re talking we’re talking things like omega-3s we’re talking things like b12 so if you’re a vegan that is fasting try to get some extra b12 in the mix try to take an omega-3 supplement just because it’s very hard to get those foods on a vegan diet just nicotine break a fast that’s a good question it’s interesting no it doesn’t but the interesting thing is that nicotine does trigger a metabolic response so if you’re truly doing a true true true fast then yes nicotine would technically break it what’s going on we’ve got we have so many awesome awesome people Mathias I asked fasting if you’re in school you know honestly just fast a couple days a week you know it’s gonna help your brain performance quite a bit so it’s really great does a riff through tall break a fast erythritol guys just so you know that’s things like Truvia that’s the sugar alcohols I consider a riff through tall breaking a fast because it is a sugar alcohol so if you go with something like stevia straight up stevia like stevia and the raw your you’re not gonna break it fast but a rifra tall has a different metabolic effect erythritol actually has about four calories per gram or sorry I’m sorry three calories per gram um actually I take that back some sugar alcohols have three calories program I think erythritol has 1.8 I’d have to double-check on that but yeah pretty much that is going to break it fast so try to go straight stevia if you can guys we got so many people on here can you guys just to make sure that everyone’s here is hitting that like button Omega 7 supplements on keto yes definitely take omega 7 supplements if you can Omega 7 start awesome can you gain mass on internet and fasting yes absolutely you can you can definitely gain mass when your intermittent fasting mainly because what’s happening is your insulin sensitivity is so high that when you do break your fast you’re in a terrific position to be able to start maximizing your day and simply because you’re able to absorb what you’re eating that’s why it’s so important to eat the right food when you break your fast see you’ve got so many questions guys coming on why does my blood sugar stay high and heat Oh Samuel this is a good question and I want to address this this is actually needs to be a whole separate video why does my blood sugar stay high on keto I had the same issue so I was trying to figure this out I’m just like constantly testing my blood sugar even if my ketone bodies were high my blood sugar was still high too and I was finding it was really frustrating I was like sitting at like 90 95 blood sugar I’m like what is going on it’s never this high so then I started researching it a lot more and I thought there’s something called the dawn phenomenon it’s also the dawn effect and this happens with diabetics a lot so what happens is the the the liver dumps a lot of glucose when you start getting low in glucose in an effort to hang on one second I’m gonna whiten this screen off there we go that’s better my screen is little bit dirty so the liver dumps a bunch of glycogen and dumps a bunch of carbs in an effort to get the blood sugar up so the blood sugar drops too much and if your protein levels are tad too high then it can cause your liver to just dump extra glycogen and spill carbs out especially in between meals so the trick is dramatically lower your protein for one meal that’s what I test it out now this isn’t going to be for everybody this is for people that this is for people that find that they have higher blood sugar whenever they are in keto try taking one meal and drop the protein down to like 10 15 grams of super super low guys come on let’s get bunch of likes on here we’ve got 700 people on here I know that we can get a little bit more in the way of thumbs up I’m doing what I can taking some time on a Sunday to answer some questions any advice for young athletes Adam best advice for young athletes that are doing keto and fasting is listen to your body you know if you are an athlete that’s doing a lot of different kind of you know performance movements and everything like that you really have to listen to your body and sometimes you might just need to add carbs into the equation that’s just all there is to it and you guys this is great you have so many people on this broadcast if you can can you please just share this if you’re if you’re watching this right now just hit that share button share it to Facebook share to youtube share it and get a lot of people on here so I can answer some questions you know there is a like option on the mobile app I just can’t remember where it is it should be like run the bottom left gosh you guys are so awesome okay someone says maintaining strength on keto Thema that’s a really good question so some people find when they’re new and keto is that they end up you know two weeks into it they start having this big decline in their overall strength levels and it’s really frustrating and it’s less of a decline in strength but it’s almost like this stale feeling right you feel really stale like so your strength is there for the first four or five reps but then after that it just kind of dies like I know exactly what you’re talking about and I can explain it real quick with some science and what’s going on guys if you ever feel like you’re getting weak when you’re on keto let me tell you what’s happening you are in a situation where your body cannot have doesn’t have the carbs to be able to create a energy through the anaerobic metabolism system so that means like the repetitions from like 6 to 12 6 to 15 reps those repetitions require carbohydrates ok the repetitions from like 15 on up that requires oxygen and fat called beta oxidation but what about the reps like one through five one through six well that utilizes something called the creatine phosphate system we have a natural system in our body that basically is a chemical reaction that has nothing to do with carbohydrates that gets us through the first few reps so it’s really wild so then after we get through those first five or six reps then all of a sudden we just tanked so basically for the first like five six reps we’re running on the nervous system which means that we have the ability to maintain strength so that’s why you talk to so many people that are in keto that can still lift really really heavy for the first few reps but then they get to a situation where they just feel stagnant how do you get around that well the best way to get around it is actually just to work with the way your body is working so now take this with a grain of salt okay but it means to either train in the heavy rep range in that four to six rep range if you can or go the other end of the spectrum and go to the 15 to 20 range so what I’ll do is I’ll mix it up you know one day a week I will have a heavy day I’ll have a heavy day where I decide to go like four to six reps and you know take that tiny bit of risk of injury because I don’t like to increase the odds of an injury so I don’t like lifting in that six rep range more than like one day a week and I never do it on the leg day yeah people might make fun of me because I don’t go heavy on legs but I also want to keep my spine intact when I’m 40 so that’s just the way that it is so yeah and it says just do both Matthew that’s a good point you know just play around with it but for those that are just trying to be healthy those are they’re just trying to just live a natural good healthy life and utilize keto just stick in the 15 to 18 rep range and don’t worry about going heavy and you’ll be just fine Matthias who actually I’m sorry idea answered one of your questions even though that was a good question I want W you asked should I begin fasting with a 16-8 routine so the reason that I suggest starting with the 16/8 routine is because it’s so easy okay you know generally we go to bed and we don’t eat for you know 10 hours anyway it’s not that hard to push it to 16 so it’s a great way to end Aki fasting into your life that’s why I recommend the sixteen eight but I will say that the true benefits of fasting start coming in after 16 hours so I like to push it to 18 to 20 personally and only do you know like maybe two three days a week someone says they’re having trouble falling asleep when they’re in kita well I’ve got a trick for you okay if you do have can carve like 20 maybe something like that allocate them towards the end of the day because what that’s going to do is that’s going to allow the insulin to allow tryptophan into the brain tryptophan converts into serotonin serotonin converts into melatonin which was what helps you sleep if you’ve ever been traveling and you’ve taken melatonin to help you sleep well that’s how you get your body to naturally produce it tiny bit of carbs that if that means like scaling back on them throughout the course of the day and pushing them towards the end of the day then that’s the way you do it does take a quick second here to make sure that everyone’s just hitting that like button I want to thank all of you for being here I mean it’s Sunday morning here in Las Vegas right now and so many people here to spend in their Sunday learning you guys are awesome and you make my world go round you know I was sounds so cheesy but last night it was at that George Strait concert there was something like 30,000 people there a huge huge huge event and I’m just looking at how George Strait is out there making I content with everybody and how he truly loves what he does and it’s such a smaller scale but I mean I’m like this is so awesome I feel the same way when I can hop on a live broadcast and talk to you guys and help you guys and motivate everybody and keep everyone going and full disclaimer one of the reasons I wanted to do this broadcast today was because didn’t get a lot of sleep last night got in late had Amber’s brother in town through flew him into Vegas so that we could go spend a few hours enjoy this concert and get a couple hours away from the baby which was really really tough because we’ve missed him but got up you know only got about four or five hours of sleep at the most and didn’t want to work out today didn’t want to do it didn’t you know but I knew that I needed to and one of the reasons why I felt like it was really good for me to hop on this broadcast answer some questions do what I could because I also wanted to be real with you you know today is one of those days where I went through the motions I wouldn’t say that I killed it I wouldn’t say that I’ve did this amazing crazy hard workout but the fact is it’s about consistency okay remember you fail 100% of the time that you don’t try so I figured what the heck I’m gonna go in I’m gonna at least get some blood moving and I’ll control the diet today I’ll fast today and make it really work work so anyway okay I’m gonna get back to some questions here someone says what do I think about keto Esther’s you know exhaustion ketones in general it depends on who you are if you’re using for like in performance it can help for in performance I don’t recommend using them for fat loss you guys can you guys please do me a favor we got 700 people on this and I know that not everyone has hit that like button what that the like button does just so that you know this isn’t just like a narcissistic thing for me this helps rank the videos higher I want to get as many people in this broadcast I want to get to a point where I hop on a broadcast and can talk to a thousand two thousand three thousand people but I want to start doing some live events to like real live in-person events and go on tour like I’m literally thinking about doing that at the end of 2018 and I can’t go do that if I can’t reach a lot of people so hidden that like helps me reach a lot of people so that I can justify actually saying okay I’m gonna travel I’m gonna go to Atlanta then I’m gonna go to New York because I’m already speaking in Austin in a couple months I’m already speaking in Seattle in a couple months I want to be able to do what I can to talk to all of you okay guys so someone says you said you asked about l-carnitine on ketosis so ketosis is interesting because it doesn’t necessarily when that body starts utilizing ketones as a source of fuel the body doesn’t need l-carnitine anymore because ketones can transfer fat through the double membrane of the mitochondria without l-carnitine isn’t that interesting so esteban austin texas guess what i’m speaking at South by Southwest March 12th 4 o’clock I’ll get more details but I’m speaking in Austin speaking about Omega 3 speaking about oil doukasen hexanoic acid so I will be there so everyone that’s out in Austin Texas just so that you know March 12 South by Southwest I will be speaking at South by Southwest spreading all kinds of health information so hopefully you guys can make it to that if you’re in the ATX area I’m always in Austin Texas used to live there so basically back to what I’m saying ketones can cross through the double membrane of mitochondria normally they require normally fats require l-carnitine to allow them in that’s the job at the l-carnitine it allows fats into the cell so in this case were in a situation where ketones don’t really need it so l-carnitine isn’t quite necessary but it is necessary if you’re planning on having cheat meals now and then to keep your body basically conditioned to be able to utilize that you guys are super awesome I got so many people here what is the minimum and maximum time to drive fast a lot of questions been coming up about DRI fasting yeah because I did that video and it’s definitely going viral it’s been huge dry fasting is awesome I would say if you’re gonna do a dry fast gonna do is you know put you in a situation where you can really maximize all the effects of it so you don’t want to be just doing it for a short amount of time because then all you’re doing is just dehydrating yourself remember just full disclaimer I have to say this and I know to annoy some people dry fasting is extreme you should probably make sure that you you know at least keep track of your blood work and keep track of yourself and that’s for purely educational purposes only MCT and coffee before workout in a fasted state MC teas Wilber you’re fast my friend so you want to make sure that you save the MCTS for a day that you’re not fasting they will break your fast they are still a fad they’re still eight calories per gram in them unlike most fats which are nine calories per gram they’re not the same long chain triglycerides they’re a medium chain triglyceride which means there’s still a fat they just absorb faster what caloric deficit should you be sorry Joseph says what caloric deficit should you be in if you’re looking to gain mass and trim body fat yeah you know if that’s the case being a deficit that’s not that big you want to be in you know like one to two hundred calorie deficit at the most and then on the days that you fast and do what you can to keep your calorie deficit actually a little bit I mean your calorie overage a little bit so you actually want to eat more on your fasting days because you want to be eating more and your fasting day so you can capitalize on the insulin spike to actually gain some muscle then on the days that you’re not fasting you want to be eating your calories a bit lower so for those that are gaining muscle on in fun in your mitt and fasting yes you can I want to reverse it a little bit and you guys are so awesome just limit or lime juice break of fast okay that’s a gray area Jeff I always say you know I always do like 1/4 lemon with some apple cider vinegar even on days that I fast so I’d be lying if I said that lemon breaks it fast but if you go overboard you start doing like 2-3 lemons yeah you’re breaking a fast so technically some will tell me that by having lemon water I am breaking it fast and I understand yes technically a true fast as a true fast and I understand that but lemon does make a big difference in terms of uric acid flushing and the body’s utilization of fat so I feel like it’s a wash and you guys are so awesome someone says no to pork rinds you know when you’re talking about keto pork rinds are okay just go for like the epic brand go for the ones that are super clean way on ketosis totally depends you know I’m a big fan of P protein when I’m in ketosis whenever possible guys I’m gonna wrap this up here really really soon so I want to make sure we can get as many videos I mean sorry videos my wife’s just got done with her workout so I want to make sure I just get a chance to answer at least one or two questions before I wrap this up and if we can guys please make sure we get one big round of comes up on this so we can rank it nice and high everybody knows I hop on here and do these broadcasts but real quick while I’m here is there a time of day or a day that is better for broadcast for everybody so that I have an understanding also wanna know if I start scheduling out broadcasts where I’m actually posting them up ahead of time or I say I’m gonna go live on this date or this time will that help you out a bit if you if that would help you out I just wanna know just type in schedule just type in schedule because things that I’ll know I’ll go back to the comments later okay people that replied schedule want me to actually go ahead and put up a schedule time I think it’ll help a lot I didn’t realize that YouTube lets me do that from the mobile app now it’s usually when I do live broadcasts I do them from the mobile app and you used to only be able to schedule from the actual desktop okay everyone’s saying schedule I will start doing that I’ll do what I can to schedule up broadcast I also want you guys to make sure that you’re checking the community tab of YouTube because I’ve been posting polls on which videos I want to push out and everything like that oh wow this is awesome okay everyone is saying schedule everyone is saying that okay that’s awesome some great question that I think I want to end on how often do I come out of ketosis and do I recommend coming out of ketosis guys real quick bunch of likes come on hit that thumbs up hit that thumbs up and how often do I cannot have ketosis so I am more about coming out of ketosis in phases versus shocking so what I mean by that is if I am in a hardcore keto mode I’ll stay Aikido for a good month maybe even two months before I actually decide to pop out of it and when you pop out of it sometimes I’ll stay out of it for a couple of weeks to truly restore so I’m not a big fan of going like five days in a cheap meal five days in the cheap meal unless I’m really in a given training period so I recommend if you’re gonna get the benefits of keto stay in keto you can implement some fasting with it and you could implement some carbs if you’re fasting if you’re doing that but if you’re trying to really stay keto there’s go keto and then take a break from Kido some will say Thomas that doesn’t make sense you need to be keto all the time to have the results if you’re doing it for therapeutic reasons then keto should just totally become a lifestyle but I like going through phases of keto just because it helps me out of time guys say hello to little Tommy he’s gonna wake up buddy you wakey see how did you to see how to YouTube everyone say hi Tommy this is Tommy junior buddy are you doing everyone say hi Tommy Tommy what is going on he’s seeing all those comments coming across the screen he’s just going what the next Tommy that’s little Tommy so Tommy turns three months old yesterday he’s so awesome guys I was the big smile look at that big smile hey buddy wakey wakey I love you hey guys I think I got to wrap it up especially now that baby’s awake so I will start scheduling my broadcast whenever I can if you have other questions just keep on comment them and then I will try to answer them in other videos someone just said please answer wait in ketosis way is okay just wait I slit whenever possible try to go for a pee protein if you possibly can instead all right you guys time to chime off you guys are awesome see you soon
This Post Was All About Fasting and Ketosis COMBINED: Live Q&A Diet Coaching- Thomas DeLauer.
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Fasting and Ketosis COMBINED: Nutrition Expert, Thomas DeLauer comes to you from Las Vegas with a Live Q&A to answer your diet and health questions and provide some insight on fasting and keto dieting.
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https://ketocourse.com/wp-content/uploads/2019/06/39110/fasting-and-ketosis-combined-live-qa-diet-coaching-thomas-delauer.jpg360480Jim Jeffrieshttps://ketocourse.com/wp-content/uploads/2017/06/logo-big-rectangular-1.pngJim Jeffries2018-02-04 17:32:512018-02-04 17:32:51Fasting and Ketosis COMBINED: Live Q&A Diet Coaching- Thomas DeLauer
Cheat Meals: What to Eat Before and After- Thomas DeLauer Protocol
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More specifically, you want help with Cheat Meals: What to Eat Before and After- Thomas DeLauer Protocol?
by the time you get through the end of this video you were literally going to have a formula that you can use every time that you have a cheat meal or a refeed meal or you’re trying to implement carbs back into the diet after being on a low-carb diet but before I get into the science I want to make sure that you do turn on notifications hit that little Bell notification button that’s here on YouTube so that you can know whenever I go live or know whenever I post a video I do a lot of live broadcasts a lot of coaching broadcasts where I answer your questions and you won’t be able to see those live unless you turn on notifications and if you’re new to my videos make sure you hit that subscribe button so let’s get down to the science and what you need to do for your cheat meals the first thing that you want to do is hyper hydrate before your cheat meal and I know some people will say well this is crazy you don’t want to be you know having any kind of hydro toxicity or anything like that but hear me out on this the biggest problem that happens when people have cheat meals is they end up bloating up like crazy and it’s simply because your insulin function along with your kidneys ability to regulate water is tied in very much so hand-in-hand when you’re on a ketogenic diet a lot of times you lose a lot of water weight or on a low carb diet in general you do and that’s simply because insulin is not being present insulin has an effect on the kidneys ability to regulate hydration so when insulin is not there you expel a lot more water well now you’re having a cheat meal or a refeed meal and suddenly you’re bringing in all kinds of carbohydrates all kinds of insulin levels and you’re bringing in sodium so your body is now having to hold on to all this water in all this sodium because a lot of times cheat meals are salty so about hyper hydrating first you’re dropping your body’s sodium levels which some people think is bad but if you’re doing it for a short amount of time and you’re not gonna chronically drink hyper amounts of water you’re just dropping your sodium levels hyper hydrating so that when you do have that cheat meal the sodium balance is normal and you don’t rebound quite so much I’ve been doing this for years and it’s a very very effective making it so that you don’t bloat up a whole lot the other thing that we have to factor in is oxidative stress okay the more hyper hydrated you are the easier it is for your body to flush out all the oxygen stress that occurs from having a cheat meal in the first place you’re setting yourself up to be able to rebound a lot better that’s plain and simple okay the next thing I want you to do is before you actually have your cheat meal you need to have a pre cheat meal and what I mean by that is having a moderately high glycemic carbohydrate something like a rice cake rice cakes are very high glycemic along with a very lean amount of protein something like 3 ounces of maybe a lean meat or in better cases something like a pea protein that’s easy to assimilate and preferably plant-based because the body will break it down a lot better so what you’re doing here is you’re spiking your body’s insulin in a controlled way a lot of times people go to town on their cheat meals and they just dive right in and their bodies go from charging away in a really healthy state to 100% bad and you need to have this transition so what you’re doing is you’re spiking your insulin in a controlled way that you are in complete control of you’re in control of how many rice cakes you have and you have that lean protein so that your body can just assimilate that spike your insulin get yourself used to carbohydrates again without flooding it with all the bad stuff – which leads me to my next point this first meal that you lead with needs to have a very very low if not totally zilch amount of fat in it why because you haven’t been having carbohydrates so now when you do have carbohydrates your insulin levels are gonna skyrocket well when your insulin levels skyrocket and you have fats in the equation that fat is gonna go into storage too so we need to make sure we keep control of this ok the next step is 45 to 60 minutes later you’re gonna consume some more protein with a moderate amount of lower to moderate glycemic carbohydrates what am I talking about here I’m talking about 2 to 3 ounces and Max of like a sweet potato okay just enough to bring you down from that high spike that you just had with the high glycemic carbs what I don’t want to have happen to you is have you spike your insulin way high and then have your blood sugar crash and then have you get super hungry and eat a bunch of stuff in your cheat meal I want to bring you down from that glycemic spike and I want to make you go into your cheat meal you’re a refeed meal and a little bit more of a control the way okay so what you’re gonna do is you’re gonna have your rice cake like I said and then 45 to 60 minutes later have a little bit of sweet potato so your blood sugar goes up and then comes down and then balances out this is gonna make it so that when you do have the meal that you’ve been looking forward to you’re not gonna want to just dive in and have a ton of it you’re gonna be a lot more control the next thing I want you to do is get a little bit of bone broth in and I know I talk about bone broth a lot but we want to make sure that we’re getting bone broth in simply because we’re trying to reduce the inflammation in the body a little bit the amino acids that are in bone broth to begin with are already very anti-inflammatory talking about cysteine we’re talking about histidine we’re talking about glycine and we’re talking about glutamine all of them are anti-inflammatory but glutamine is the one has a powerful anti-inflammatory effect on the gut and when it comes down to eating of course you want to make sure that that’s in control the way that it does this is it decreases something known as epithelial cell apoptosis apoptosis is just a natural cell death apoptosis is going to occur but what we don’t want to have happen is apoptosis when we don’t want it and in the epithelial layer of the intestinal tract that’s where we really want to make sure everything is functioning and thriving and as soon as we eat a cheap meal we could have a die-off of all the healthy cells there so if we encourage the immune system to be healthy and really promoting a good lifestyle of our actual digestive system it makes it so that we can consume that food and rebound a lot better those of you that know me know that I work a lot with kettle and fire so as always you can find your deal at kettle and fire by simply going to kettle and fire comm slash Thomas you can find it in the description below that’s always my go-to for bone rub just because I’ve known them for years and I know what kind of work they put into their product ok the next thing that I want you to focus on is getting lemons and apple cider vinegar along with your meal why do I want you to do this well when it comes down to the lemons it’s something known as pectin you see pectin is a certain type of soluble fiber that slows down the digestion of fats so that they actually just get eliminated quicker no how does that make sense how does slowing down digestion allow them to get eliminated quicker and why do we want to eliminate the fat and we usually like them well by slowing down the digestion you’re making it so that the droplets stay a little bit bigger and when that happens the body just goes ahead and pushes them on through the waste system and gets them out of your body so why do we want the fats to be a little bit lower or not that jested with this cheat meal well it comes back down to that insulin thing again when we spike the insulin we don’t want fats along for the ride so we want to slow down the digestion of fats so that they don’t go into the cell and get absorbed as well there’s actually a study that I want a reference that has to do with pectin and lemons to a study that was published in 2014 in the Journal of Agriculture and Food Chemistry found that subjects that were given a little bit of pectin after a meal had a significant increase in the delayed digestion of the fats so basically what we’re finding here is that pectin does in fact slow down the breakdown of fats and it does this by decreasing the extent of lipid degradation or breakdown you see when we look at how the science of fat digestion works it’s pretty interesting when we consume fats they have to become a mole safai they never fully digest so pectin slows down that emulsification therefore making it so that they’re not really absorbing through the micelles and into the bloodstream now I will say this normally we want fats to absorb but cheat meals are a little bit different okay then the apple cider vinegar why that simply put it has a CD acid in it I’m sound like a broken record because I’m always talking about acetic acid but really acetic acid is kind of a miracle compound but the acetic acid doesn’t in this case is it deactivates certain enzymes that normally break down carbohydrates in the body so when you deactivate those enzymes the carbohydrates aren’t getting broken down as much again why is that a good thing it sounds kind of like a bad thing well in this case it’s making it so any of the high glycemic carbs you consume like the sugars or anything like that are gonna end up having a lower glycemic index because they’re not breaking down all the way so the same way that we’re slowing down the digestion of the fats we’re actually slowing down the digestion of the carbs too so they don’t have this massive massive impact so there you have it you have the understanding of how insulin works you have the understanding of how cheat meals work and why you should really call them a refeed and not a cheat meal but you also understand the sequence and the series of events that you need to follow to make sure that you have the most effective refeed that could be possible so as always keep it locked in here in my channel and if you like these videos make sure you let me know and comment let me know what kind of videos you want to see in the future I will see you in the next video
This Post Was All About Cheat Meals: What to Eat Before and After- Thomas DeLauer Protocol.
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Cheat Meals: What to Eat Before and After- Thomas DeLauer Protocol…
Hyper-hydration is the process of getting your body to retain significantly more water than it would normally by loading up on water and sodium intake
Benefits- Oxidative toxins that cross the blood brain barrier can have major detrimental effects in the brain, leading to neurological inflammation – when the brain is hyper-hydrated it will be able to clear oxidative toxins more efficiently, reducing the risk of oxidative damage. Just as hyper-hydration clears toxins from the brain, so too will it for other organs throughout the body. Oxidative toxins are the primary driver of inflammation in the body. Hyper-hydration improves the clearing of toxins from tissues throughout the body and this will reduce the degree to which toxins that make it into the body trigger an inflammatory response and help with digestion (1)
2) High GI Carb:
When you consume carbs, your blood sugar levels rise, and your pancreas starts to produce insulin – this instructs cells to absorb blood sugar for energy and/or storage. Insulin also stimulates protein synthesis and enhances the transport of amino acids – so by consuming carbs you’ll be able to increase the absorption of protein. High GI carbs are more preferable as they will spike insulin quicker; rice, potatoes, etc.
3) Keep Fats Low with First Meal:
Cheat meals are going to be quite high in fats and carbs and lower in protein, so have a lower intake of fats in preparation for the cheat meal and as to not overly exceed your macros.
4) Have moderate protein and moderate carbs about 60 minutes afterwards:
Going off of #3, you still want to try and compensate for the cheat meal, which likely to be higher in fat and lower in protein. So consuming a moderate amount of protein afterwards, with carbs to increase protein synthesis is preferable.
5) Bone Broth to help the gut out w/ Prebiotics:
Bone Broth- Many of the amino acids in bone broth (such as cystine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation. Glutamine has protective effects on intestinal mucosa by decreasing bacteremia and epithelial cell apoptosis, enhancing gut barrier function, and influencing gut immune response – glutamine can fight against bad gut flora by protecting against mucosal breakdown in the gut (2)
Prebiotics & Probiotics- Prebiotics and probiotics help good bacteria form in the gut and such as Lactobacillus and Bifidobacterium, for example, have been found to improve and enhance digestion and absorption of nutrients.
6) Keep Fats to a Minimum:
Again, this one is adhering to 3 & 4. Additionally, the excessive consumption of fat could delay gastric emptying, which causes inadequate grinding of food by the stomach and poor emptying of food from the stomach into the intestine.
7) Lemon Juice and ACV post meal:
Lemons and Pectin- A 2014 study published in the Journal of Agricultural and Food Chemistry found that pectin reduced the extent of lipid digestion, which was attributed to its binding interactions with specific gastrointestinal components. Lipid digestion is when large fat droplets are broken down into smaller droplets. This makes it easier for the fat-digesting enzyme, called pancreatic lipase, to digest. This helps your body break down fats into fatty acids.
Contains acetic acid – slow down the digestive process because they inactivate the production of certain digestive enzymes responsible for carb digestion (3)
1) [Hyper-hydration] Why ‘Water Weight’ Is Sexy (and Healthy!). (n.d.). Retrieved from
2) Bone Broth Benefits and Uses | Wellness Mama. (n.d.). Retrieved from
3) Understanding Digestion: Why You Should Eat Carbohydrates With Fat, Fibre, and Vinegar ? IDM III. (2014, April 10). Retrieved from /
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Dietary Fats: Healthy Fat vs. Bad Fat- Thomas DeLauer
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More specifically, you want help with Dietary Fats: Healthy Fat vs. Bad Fat- Thomas DeLauer?
all right it’s time for some fad education and I don’t mean pH 80 I mean f 80 I want to give you the straight facts on the monounsaturated the polyunsaturated the trans fats the omegas and everything that you need to know about the basic education of fats as always if you haven’t already please make sure you hit that Bell button to turn on notifications that way you’re gonna know whenever I go live you’re gonna know whenever I do coaching broadcast but you’re also gonna know whenever I put out a new video which is three or four times per week and if you haven’t already please hit that subscribe button as well all right you all let’s talk first about the different kinds of unsaturated fats and in this video I want to make sure that you stick with me through the end because I’m going to debunk some of the stuff about saturated fats and then give you the cold hard facts about trans fats as well but before we get to that I hope to help you understand what exactly a monounsaturated and polyunsaturated fat is so a monounsaturated fat has one unsaturated carbon bond okay to put this in perspective when you look at a saturated fat one that is completely solid like an animal fat or coconut oil that doesn’t have any unsaturated bonds so a monounsaturated fat means that it has one bond that is not saturated therefore meaning it’s almost a saturated fat so what does this mean when it comes down to our body what means it has a lot of the same protective benefits of saturated fats but without the potential negative implications now I want to help you understand exactly what a monounsaturated fat is we’re talking about things like avocados or avocado oil we’re talking about things like olives and olive oil we’re talking about nuts and various and nut oils like almond oil and stuff like that okay these are fats that are really really powerful for you and it comes down to two very specific things we’re talking about Omega 9 s and Omega 7s now what Omega nines are also known as is alayich acid now let me tell you what these really do in your body for one they’re gonna help you reduce blood pressure quite dramatically they work on these things called the adrenal centers these adrenal scepters communicate to your blood vessels to dilate and constrict to help you regulate your blood pressure now when you have Omega 9s in the equation that communication pathway works a lot better so before you start looking at ways to potentially reduce sodium intake you may want to increase your intake of Omega nines as that’s going to have a much more profound effect as far as your system is concerned in terms of communicating the right message then additionally Omega 9s do some really powerful antioxidant things too cells you see on ourselves we have these membranes these are the outside of the cells and they’re usually act as filters and normally you have omega-3s and omega-6s that kind of sit on the outside and act as filters and repel different things but in the case of omega 9 s omega 9s come in and they can actually take the place of omega-3s and omega-6s and stand as a better guard you see omega-3s and omega-6s are polyunsaturated what that means is that they have more seats at the table to become toxic it’s much easier for a polyunsaturated like an omega-3 as healthy as they are to become toxic and damage a cell just like fish oil goes rancid a lot easier then an Omega 9 so no Megan I can come in and be very very strong very very stable and protect the cell a lot better so that’s a good reason just for oxidative stress sake to make sure that you’re getting your omega 9s in and cooking with that avocado oil whenever you can okay now let’s talk about Omega sevens for a second Omega 7s you may have heard as palmitoleic acid you’re gonna find palmitoleic acid in a lot of different foods and if you look on the label a lot of times you’ll see it as palmitoleic not just Omega 7s palmitoleic main job is to reduce inflammation in the body okay but it also has some side benefits of also increasing insulin sensitivity which is great for carbohydrate metabolism but I want to focus on the inflammation side here you see when you consume omega 7s your body is basically using omega 7 as a shield to be able to help Omega 3 be a little bit more protected so he can do its job so Omega 7s directly impact Omega threes ability to work better higher Omega 7 plus higher levels of Omega 3 evil enhanced effectiveness of the Omega 3s now there was a study that was done by the Cleveland Clinic up in Ohio that took a look at test subjects now these subjects were moderately overweight men who had higher levels of inflammation while they split them into two groups one group was a placebo and the other group consumed 220 milligrams of Omega 7s daily well at the end of 30 days they found that the group that consumed the Omega sevens had a 44% reduction in C reactive protein levels which therefore is their inflammatory levels in the body so inflammation went down quite markedly so that gives you the explanation on monounsaturated and how they’re protective and how they have a powerful antioxidant effect let’s explain polyunsaturated for a second so remember how I mentioned polyunsaturated stable well it’s true and what I mean by that is they can run into some problems okay they can oxidize easy they can go rancid in the body they can go bad in the body they can go bad outside the body they’re very very delicate but they’re also very important which is why you need to be consuming them frequently you don’t want to just load up in omega-3s and then walk away but we also have to remember that omega sixes are considered a polyunsaturated as well and omega sixes are very very dangerous and very very bad to be consuming a lot of omega threes contain a couple different things Echo’s a Penta no ik acid EPA and Doukas a hexanoic acid also known as DHA both of these are very powerful and anti-inflammatory they also contain something known as alpha linoleic acid ala is also really good for the body problem is it requires a level of metabolism that typical EPA and DHA don’t so getting your omegas from an algae source or from a true fish oil source is significantly significantly better than getting it from a flax or Chia sorts because the body has to go through the extra step of conversion now what can omega-3s do for you well they’re going to take the place of omega sixes which means your body’s gonna operate a lot more fluidly you see Omega threes increase the utilization of numbers one and three prostaglandins helping reduce inflammation they’re pro anti-inflammatory they really do help that process so now let’s talk about omega sixes omega sixes we’re led to believe are the healthy ones we’re led to believe that canola oil that vegetable oil that all these things are healthy but the problem is that they’re not they’re high omega-6 omega-3 and omega-6 are very similar Omega threes are anti-inflammatory omega sixes stimulate number two prostaglandins which cause inflammation problem is they’re sneaky because they look alike so a mega 6s will occupy that seat and trigger inflammation in the body when Omega threes really should be there so it all comes down to how much omega-3 versus how much omega-6 you consume if you consume omega-3 then more seats are occupied by omega-3 if you consume more omega-6 then more omega-6 seats are being occupied so that’s really what we want to be paying attention to now when it comes down to just overall general health both of them are needed for a certain amount of things in the body but we definitely want to be focusing mostly on omega-3s okay now let’s talk about saturated fats for a second because I feel like people group saturated fats altogether they takes trans fats they take regular saturated fats they take plant saturated fats and animal saturated fats and they all together the simple fact of the matter is no they’re all different especially when it comes down to saturated and trans-fats so a saturated fat means that there are no unsaturated carbon bonds every single carbon bond is saturated with a hydrogen molecule that means it’s a very very stable fat best to cook with saturated fats whether you drain the fat or not okay no saturated fat is not bad we need it from myelin sheath production which is going to be what’s protecting our nerves we need it for brain development we need it for the immune system we flat out need it whether you’re getting in from coconut oil palm oil or from an animal source it’s definitely important but let’s talk real quick about trans fats because trans fats are a whole different ball game so remember saturated fats how all of the carbon bonds are completely covered well trans fats are basically taking a monounsaturated or polyunsaturated like we already talked about and artificially making it a saturated fat by adding hydrogen into the mix that’s why it’s called the hydrogenation these trans fats take a really long time to break down they’re gonna cause you to store a lot more body fat they’re gonna increase your triglycerides because they pretty much are straight to regular IDEs and they take 51 days to break down in the body which is not natural your body doesn’t know how to break them down so by doing that we’re again signaling the wrong prostaglandins they actually block prostaglandins 1 & 3 when you block prostaglandins 1 & 3 you’re blocking inflammation from ever occurring in the first place and again they’re promoting prostaglandin number 2 so more pro-inflammatory we definitely just don’t want these in the equation I’m gonna wrap this video up with a quick study that takes a look at saturated fats and I want to make sure that I end on a positive notes that you know that saturated fats are not necessarily the enemy there was a meta-analysis study that took 21 different studies 348 thousand participants and they found that there was absolutely zero difference between those that consume a high saturated fat diet versus those that consumed a high polyunsaturated monounsaturated fat diet showing that it truly doesn’t make too much of a difference when it comes down to stroke or cardiovascular risk what kind of fats you’re consuming I think the bigger question is what’s your lifestyle like what’s the quantity like and how much sugar are you taking into the equation as well so as always keep it locked in here in my channel if you have an ready please make sure you hit that subscribe button and comment below and let me know what kind of videos you want to see in the near future I’ll see you soon
This Post Was All About Dietary Fats: Healthy Fat vs. Bad Fat- Thomas DeLauer.
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Monounsaturated Fats: Oleic Acid – Omega 9- These Protect Cell Membranes from Free Radicals. Oleic acid replaces other omega fatty acids in cell membranes. Since oleic acid is less susceptible to oxidation damage than omega-6 and omega-3 fatty acids, replacing these fatty acids with oleic acid protects your cell membranes from free radicals and other oxidative stressors (1)
Palmitoleic Acid – Omega 7- These Reduce Insulin Resistance. Omega-7 protects the insulin-producing cells of the pancreas from glucose-induced toxicity – enhances proliferation of pancreatic beta cells, helping your body optimize blood sugar control with its own natural insulin (2)
Reduce Inflammation- Study from the Cleveland Clinic Wellness Institute in Ohio conducted the first randomized, controlled trial in humans of supplementation with purified omega-7. Subjects were randomly assigned to receive either an omega-7 supplement providing 220 mg palmitoleic acid or a placebo – capsules were taken once daily, with a meal, and blood testing was done at the beginning of the study and again after 30 days. At 30 days, the supplemented group showed a significant mean lowering in C-reactive protein with a 44% reduction compared with the control group. Omega-7-supplemented subjects also had 15% reductions in triglyceride levels (3)
Polyunsaturated Fats: Omega 3 & 6- Omega 3’s- Eicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression. Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function. EPA and DHA support cellular membranes and keep them flexible – maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity. Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body for energy (4)
Omega 6’s: The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA) Like EPA, ARA is used to produce eicosanoids – however, the eicosanoids produced by ARA are more pro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immune system, but when too many of them are produced, they can increase inflammation – modern Western diet contains far more omega-6 fatty acids than necessary (4)
Trans Fats: Trans fats block the production of Type 1 and 3 prostaglandins (PGs), which are derived from the omega 6 and omega 3 fats, respectfully. Type 1 and 3 PGs help you fight inflammation and benefit your hormonal and nervous system (5)
Saturated Fats: Studies in favor of saturated fats- A meta-analysis study, published 2010, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat (6) A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease, and an inverse association between saturated fat and stroke (i.e. those who ate more saturated fat had a lower risk of stroke) (7)
1) Oleic Acid Health Benefits: MooScience. (n.d.). Retrieved from
2) Omega-7 Protects and Metabolic Syndrome – page 1 | Life Extension. (n.d.). Retrieved from
3) Omega-7 An Overlooked Fatty Acid – Life Extension. (n.d.). Retrieved from
4) Omega-3-6-9 Fatty Acids: A Complete Overview. (2017, January 15). Retrieved from
5) Hydrogenated Fat Dangers | Understand Trans Fats Dangers. (n.d.). Retrieved from
6) Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation … – PubMed – NCBI. (n.d.). Retrieved from
7) PubMed. (n.d.). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Retrieved from r
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More specifically, you want help with Caffeine: How to Beat Withdrawals- Thomas DeLauer?
this is caffeine this and the adenosine receptor Hey look at me I’m caffeine hey I’m an adenosine receptor Hey look you’re blocked okay in all seriousness let me explain some science basically I want to explain how caffeine works in the body but I also want to explain the science of the caffeine withdrawal and how you can get over having too much caffeine but first and foremost I want to break down something simple caffeine is not that bad it’s not bad for you in fact caffeine is not even technically a stimulant it’s technically a natural stimulant enabler and if you listen this video and you’ll listen to me through my entirety throughout this entire video you will have a solid understanding of exactly what I mean and how you can really control your caffeine intake to really work for your advantage and also help you burn some fat what caffeine is is an adenosine receptor antagonist all that that means is it blocks the receptor that normally takes on adenosine well what does that mean well adenosine is something that pills up during the course of the day and eventually by the end of the day makes you tired you have these adenosine receptors in this case the lettuce and you have adenosine adenosine piles up throughout the course of the day in the brain and eventually gets the receptor and when it hits the receptor it makes you tired and then you go to sleep and the receptors clear up and then they’re ready for caffeine again the next day so basically you have this adenosine build-up all day and then all of a sudden you get tired but what caffeine is is it looks just like adenosine but it’s not it blocks the receptor so the adenosine in this case it’s the other Apple floats around and can’t get in well this basically has taken the place of the adenosine to simulate it it’s an impostor the only difference is that the caffeine unlike adenosine isn’t making you tired you see now you have a buildup of all this extra adenosine in the brain because it can’t hit the receptor because caffeine is occupying it and it makes you wired why does it do that because all the extra adenosine causes the adrenals to produce more adrenaline more epinephrine more norepinephrine all the catecholamines that get you wired and to add insult to injury it also causes a big surge in dopamine which makes you feel good which quite honestly is why a lot of us get addicted to caffeine because we like to feel good so hope that that makes sense it’s a brief explanation of how it actually works when it comes down to really giving them energy you see it’s your body’s way of responding to something occupying a receptor it’s not like phentermine or these direct stimulants like even clenbuterol if things that affect your central nervous system all this is is something that blocks the receptor and allows you to have energy by your body’s own ability now what exactly happens when we develop a tolerance to caffeine well remember those adenosine receptors I was talking about well the more that they get occupied the more that your body and your brain starts to say well wait a minute something’s wrong here so it needs to produce more of them all of a sudden instead of having maybe a thousand adenosine receptors you have 1500 your body has produced more in order to accommodate more of what is binding to it you’re never going to trick your body a lot of people will say shock your body trick your body this that forget it you’re not gonna outsmart all the things that your body can do it’s amazing so that is how a caffeine tolerance builds up eventually you get to a point where you just need copious amounts of caffeine to have the same effect as you did last week or the week before so how do you get over that well it’s actually pretty easy it’s actually pretty easy to develop a tolerance in the first place though even the Journal of Clinical Investigation found that it only takes between one and four days to develop a tolerance so it’s really pretty easy but here we’re going to talk about the withdrawals and how you can come off of caffeine or at least reduce the amount that you’re taking in so we have to understand that withdrawals really only affect about 50% of people a lot of times it’s a placebo effect but there are a small population of people like 13% on average that gets so affected by caffeine enthralls that they’re almost debilitated they can’t even work so there are a subset of people that really get affected but a lot of people when they end up having a placebo effect in fact there was a study that was actually done I don’t have it right in front of me but it showed that those that are addicted to coffee that were given decaf but not told it was decaf ended up not having withdrawal symptoms therefore showing that a lot of it could just be a placebo effect the headache and all that stuff that you might get with a withdrawal that comes from the cerebral blood flow velocity basically it’s the change in the vasoconstriction the basilar dilation that’s causing a big surge of blood to rush to your brain that’s all it is that’s why you’re having a headache there’s simple things that you can do to modulate that okay you can take anti-inflammatory compounds like turmeric you can take some fish oil like omega-3 that’s gonna actually cross through the blood-brain barrier and reduce the inflammation in your brain those are some simple holistic ways that you can combat that but what about actually coming off the caffeine how is that gonna work well you’re not gonna like this first answer and that’s gonna be going cold turkey just quite honestly again studies have shown that it really only takes about three or four days to bounce back from caffeine with girls for your body actually reduce the amount of adenosine receptors that it has again so you have that nice easy tolerance of caffeine where you can have one cup and be good to go but the other thing that you can do is something that I do I go fully leaded caffeine then one week I’ll do half caff where I’ll do half decaf half regular and then the next week I’ll go full decaf so it’s like I’m sort of kind of indoctrinating decaf back into my life I try to do that about once every three to four months right now speaking honestly I’m having more caffeine than I would like to be having so it’s probably about time for me to start that process in fact maybe the doing this video is a prompt for me to start that tomorrow something that I do about once every three or four months that’s what I recommend for you but there is something new there’s something out there that’s known as rudik carpet and I’ve been studying it a lot lately but this route of carpet is supposed to do is supposed to enhance the metabolism of caffeine in your body it speeds it up and there was a study that actually took a look at this so this study was published in the archives of pharmacal research and it was simply studying the effect of ruta carping on caffeine metabolism and the results were pretty darn simple well what this study found was that ruta carpi not only increased the metabolism of caffeine but also increased metabolism of theophylline also theobromine and her accent thing all which have to do with that energy and the adenosine receptors and it did so simply by increasing what is known as cy p a2 and cy p e1 these are basically just compounds that help break down caffeine and metabolize it faster so what does that mean it means in early stages we’re seeing that Lucar peen could be something that allows caffeine to get out of your body faster and allows the adenosine receptors to come back to normal as soon as possible now I don’t even know where to tell you you could find this stuff but the fact is the science is pretty interesting so the whole purpose of this video is to explain to you that caffeine isn’t as bad as you think it is it’s not this crazy stimulant and as long as you’re not going over four or five six hundred milligrams per day you’re really not any danger as long as you’re keeping your heart and check and you’re not doing anything crazy the one thing I will say is keep hydrated because caffeine is a vasoconstrictor and is also a diuretic so if you’re not hydrated then you’re just messing up a multitude of other things they’re gonna slow down your fat loss so if you want to get the fat burning properties of caffeine where it’s mobilizing fatty acids you got to make sure you’re hydrated you got to make sure you’re not overdoing it and you got to make sure that you’re taking care of your lettuce and your Apple so as always keep it locked in here on my channel and if you have any ideas for future videos be sure to let me know in the comment section below and I will see you in the next video
This Post Was All About Caffeine: How to Beat Withdrawals- Thomas DeLauer.
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Caffeine: How to Beat Withdrawals- Thomas DeLauer… How it Works and Tolerance:
Caffeine is molecularly similar to that of adenosine, a molecule that builds up and causes you to feel tired – builds up throughout the day and is depleted during sleep; adenosine thus facilitates sleep and dilates the blood vessels, probably to ensure good oxygenation during sleep. So, when you ingest caffeine, the molecules bind to the receptors in the brain normally used by adenosine. Caffeine Is an adenosine-receptor antagonist; meaning it binds to the same receptors, but does not slow down neural activity. In other words, once caffeine is locked to adenosine’s receptors, there’s no place for adenosine to accumulate – Which prevents it from building up and making you sleepy. All of the extra adenosine that’s floating around causes the adrenal glands to secrete adrenaline – so it increases your attention level and boosts energy. Also, it increases the production of dopamine in the brain’s pleasure circuits, giving you that feel-good sensation.
Caffeine is not a direct stimulant, but rather a stimulant enabler; lets our natural stimulants run amuck – usually lasts from 4-6 hours.The blocking of adenosine receptors by caffeine causes your brain to produce more and more receptors to make up for them – this means that you’ll have to keep upping your caffeine intake in order to bind to all the new receptors (1,2)
According to a study published in The Journal of Clinical Investigation, caffeine tolerance occurred after just 1-4 days among their study participants. They measured this by noting the increased blood pressure, increased heart rate, and plasma epinephrine levels – After 1-4 days these levels were back to their baseline. (3)
Withdrawals: Caffeine causes vasoconstriction, but when we go through a withdrawal, a re-widening of the vessels increases blood flow to the brain, leading to a withdrawal headache (4,6)
Reduce Withdrawals: Caffeine withdrawal symptoms typically begin within 12 to 24 hours after discontinuing caffeine, peaking during the first two days, and can last all the way up to day nine – however, those that consume incredibly high doses of caffeine can experience symptoms for longer.
Cold Turkey: Going cold turkey can be effective, however, it can be crippling to many and is not the ideal way to reduce withdrawals. Slowly Reduce Intake- Slowing reducing caffeine intake day by day is the preferred method – the slow withdrawal of caffeine from the body will eventually result in the decrease of the extra adenosine receptors.
Common Solutions:- Replace caffeinated beverages with herbal teas to soothe symptoms and counteract dehydration, which can worsen headaches and withdrawal symptoms. Get extra sleep to combat fatigue and grogginess.
Rutaecarpine: Rutaecarpine is an extract from the herb known as Evodea and has been shown to help rid the body of caffeine. A study published in the Archives of Pharmacal Research looked at rutaecarpine’s effect on caffeine metabolism in rats. Since mice and humans metabolize caffeine very similarly, the effects of rutaecarpine in regards to human caffeine metabolism are likely the same. The study found that rutaecarpine increases the metabolism of caffeine, theophylline, theobromine, and paraxanthine by inducing CYP1A2 (metabolism of xenobiotics; substances foreign to the body) and CYP2E1 in rats. Rutaecarpine speeds up the rate at which caffeine is broken down and removed from the body – cleansing caffeine from the body eliminates the side effects of caffeine much quicker (5)
1) THE BRAIN FROM TOP TO BOTTOM. (n.d.). Retrieved from
2) How Does Coffee Affect Your Brain? – Business Insider. (n.d.). Retrieved from
3) Tolerance to the humoral and hemodynamic effects of caffeine in man. (n.d.). Retrieved from
4) BODILY INTERACTION FOUND TO EXPLAIN CAFFEINE WITHDRAWAL HEADACHE – NYTimes.com. (n.d.). Retrieved from
5) Effects of rutaecarpine on the metabolism and urinary excretion of caffeine in rats | SpringerLink. (n.d.). Retrieved from
6) Caffeine Withdrawal Headache Explained: Your Brain On — And Off — Caffeine. (2009, May 9). Retrieved from m
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Holiday Fat Burner: Apple Cider Vinegar Drink Recipe
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hi I’m apple cider vinegar and I contain acetic acid hi I’m coconut oil and I contain lauric acid well did you know that if we hang out together that we make an amazing cocktail that can really make people healthy all right that’s pretty cheesy but let’s get down to a recipe leveraging pumpkin spiced apple cider vinegar and good old-fashioned coconut oil let’s get to it it’s time for an apple cider vinegar recipe that’s gonna absolutely blow your mind I’ve done apple cider vinegar recipes before but this one takes the cake with some all new approaches in fact this is even a variation of bulletproof tea meaning it is a ketogenic friendly tea that’s gonna help you leverage your body’s fat stores to burn more fat but also has some amazing ingredients that have powerful antioxidant properties and of course our friend apple cider vinegar so we’re starting with regular dream-team all right I’ve just got some good old-fashioned organic green tea make sure you get organic because one thing you may not know the first time that your tea leaves are ever washed of any pesticides or herbicides or when they’re washed in your water yes literally so make sure you’re getting organics you’re not getting all that crud that’s sticking on the tea leaves all right so plain and simple just gonna get some hot water going here okay so I’m gonna go ahead and steep the tea Eve and let that steep for about a minute or two and while that’s steeping it’s a perfect opportunity for me to start describing some of the ingredients in what’s going on in here so first and foremost the star of the show pumpkin spice why pumpkin spice is it just because I’m feeling festive because it’s fall no not at all it’s simply because it contains four extremely powerful spices that do some amazing things especially if you’re on a low-carb diet they’re gonna help you out immensely first and foremost cinnamon cinnamon contains something known as methyl hydroxy Chalco and polymer okay now this methyl hydroxy chalcone polymer although it’s a mouthful to say is actually quite simple with what it does in your body it emulates insulin what does that mean it means that any carbohydrates that you’re consuming it’s going to help your body take them up without having to utilize insulin so all that means is that the carbohydrates that are going around through your bloodstream are gonna get taken up by the cells that much easier without having to consume more carbohydrates perfect for the low carb diet err but additionally cinnamon also contains something known as cinnamaldehyde which enhances your glutathione production which helps you detox if you’re on a low carb diet the first thing you want to be doing is detoxing anyway so it’s helping you not with that then pumpkin spice also contains nutmeg which we all know is awesome nutmeg is super high in something known as massa lignin now I know I’m through all these weird terms at you but massive lignin is something you should know about especially if you’re trying to get cognitive function cognitive improvement okay we all talk about bulletproof coffee and how it’s amazing right well bulletproof tea can be just as good leveraging the power of the Nutmeg simply because it contains an antioxidant that is known as a neural protector basically it helps the myelin sheath that helps the nerve process between your brain and your body so if you’re trying to really make sure that you’re up to snuff you’re gonna go public speaking or you have a meeting that’s important yeah believe it or not nutmeg helps a lot then of course we’ve got ginger ginger contains the famous ginger all ginger all is well known as something that helps produce leptin in the body leptin is what we all want leptin is what allows the fat cells in our body to communicate with the brain to let the brain know that we have enough fat on hand therefore it’s okay for the brain to turn on the metabolism think of it as the leptin picking up the phone and calling the brain and saying hey brain guess what we have enough fat it’s okay to turn up the metabolism and get this guy burning some fat that’s exactly what leptin does and we have a powerful effect from ginger when it comes to that then we have to talk about the good old fashioned clothes clothes do something extremely unique and I’m gonna get ketogenic scientific fancy on you for a second because what happens here is really intriguing it contains something known as eugenol eugenol is a powerful lipid peroxidation prohibitor basically what that means is it stops the fats from going rancid in your body you may not realize this but lipid peroxidation is a real thing that’s where the fats that you consume go rancid inside your body and turn into trans fats definitely something you want to avoid you say eugenol the product of cloves can actually directly penetrate the cell membrane and get right into the red blood cell as well to make sure that lipid peroxidation doesn’t occur to make sure that it’s a powerful fat antioxidant okay so all I’m doing here now that’s been steeping is I’ve got one level teaspoon of pumpkin spice nothing fancy there okay but here’s the thing with pumpkin spice okay you need to make sure you’re getting some minerals along with it that way you’re getting the benefit so that’s exactly why I have some pink Himalayan salt of course when you’re on a ketogenic diet you want to make sure you’re getting enough minerals as well I recommend not putting more than about a quarter teaspoon of that stuff in there now the big star of the show all right we’ve got good old-fashioned apple cider vinegar I’m gonna go ahead and tell you you can put anywhere from 1 to 3 tablespoons of this stuff in I’m gonna go ahead and eyeball it but let me tell you exactly why I’m putting out cider vinegar in this not only does it taste awesome but we all are hearing the amazing benefits of apple cider vinegar lately well the main benefit here is coming from the acetic acid the acetic acid is going to help the uptake of minerals in your body especially if you’re on a low-carb diet you see on a low-carb diet you’re losing a lot of water you’re losing a lot of minerals which means you’re losing important minerals that support the healthy function of your body the acetic acid is gonna help the mineralization in your body those minerals the magnesium the sodium the potassium they’re gonna give into your body so you feel more alive you don’t feel rundown when you’re on a low-carb diet plus we have some really really powerful gut flora benefits there with the apple cider vinegar that are gonna make sure that you get the healthy gut bacteria that you need especially on a low carb diet okay now lastly my personal favorite some good old-fashioned coconut oil now I am just gonna eyeball again about a tablespoon here now this ordinarily wouldn’t work in my other apple cider vinegar drinks because they’re not warm coconut oil is obviously solid about 72 degrees so I’m gonna go ahead and I’m gonna put that in there with the tea I’m gonna go ahead and take out the teabag because I don’t need that guy anymore set that over there go ahead and mix it on up let that coconut oil dissolve here’s the thing with coconut oil and why it’s so important on a ketogenic diet mainly because in the medium chain triglycerides medium chain triglycerides bypass the liver all together they go straight to energy utilization meaning they don’t have to pass through additional processes to actually become energy they immediately get burned and they immediately prime your body to start utilizing fats as a source of fuel even more okay now additionally they contain lauric acid which works in conjunction with the apple cider vinegar so you have a gut biome awesome party going on right here just because of that and that’s it you can add some stevia to this if you’re not on a low-carb diet you can go ahead and add a little bit of honey but I highly recommend keeping it low-carb friendly keep me a ketogenic friendly and making it a drink that you use to start your day while still getting the pumpkin spice love that you really want this season so I’m gonna dive right in my sweet and sour bulletproof tea as always keep it locked in here on my channel if you have ideas for future videos make sure you hit them in the comment section below so that I can see them and I can create the videos that you want to see keep it locked in here on my channel I’ll see you soon that’s awesome
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Cinnamon: Suppresses Appetite- Cinnamon has the unique ability to imitate the activity of insulin in the body – an ingredient in cinnamon, a water-soluble polyphenol compound called methylhydroxy chalcone polymer (MHCP), mimics insulin, activates its receptor, and works synergistically with insulin in cells. Insulin affects the ventral tegmental area (VTA) of the brain that responsible for reward-seeking behavior and overeating – Insulin dulls the synapses in this region of the brain and decreases our interest in seeking out food, which in turn causes us to feel less hungry. Stimulates Glutathione Production- Cinnamaldehyde, cinnamon’s main component, acts as a powerful antioxidant – activates Nrf2, Nuclear factor (erythroid-derived 2) Nrf2 produces two of the most important steps in creating glutathione: Glutamate–cysteine ligase, catalytic (Gclc) and glutamate–cysteine ligase modifier (GCLM), which bind together to form glutathione. Nutmeg: Cognitive Function- Nutmeg contains macelignan, which can reduce the degradation of neural pathways in the brain – been found to impede the reduction in cognitive function that is commonly associated with dementia or Alzheimer’s disease. Insomnia- Has a high content of magnesium, an essential mineral in the body that reduces nerve tension, and even stimulates the release of serotonin which creates a feeling of relaxation or sedation – serotonin is changed to melatonin in the brain, which is a sleep inducer. Ginger: Ginger contains gingerol, a natural appetite suppressant. Gingerol increases the body’s levels of leptin by simulating the release of it – Leptin is a hormone that regulates hunger and controls satiety. Ginger also reduces weight by suppressing cortisol production. Cortisol is a hormone produced during times of stress and can contribute to hunger, which causes the body to store fat. Study: A 2012 study published in the journal Metabolism examined the effects of ginger on a small group of men, ages ranged from 19 to 50. Found that those who consumed 2 grams of ginger powder after meals had reduced feelings of hunger for up to 6 hours after – Also ate an average of 47 fewer calories than non-ginger days (5) Cloves: Antimicrobial and antifungal properties- Cloves contain eugenol, a phenylpropene, that is commonly used by dentists because it is antiseptic and anti-inflammatory – fights bacteria and inhibits the growth of many fungi, including Candida albicans. Eugenol is a very powerful fat-soluble antioxidant, inhibiting the accumulation of fat peroxide products in red blood cells and maintaining the activities of the body’s antioxidant enzymes at normal levels – eugenol can be directly incorporated into cell membranes, which prevents lipid peroxidation right in place. Improved Digestion:
1) The cinnamon-derived dietary factor cinnamic aldehyde activates the Nrf2-dependent antioxidant response in human epithelial colon cells. – PubMed – NCBI. (n.d.). Retrieved from
2) A hydroxychalcone derived from cinnamon functions as a mimetic for insulin in 3T3-L1 adipocytes. – PubMed – NCBI. (n.d.). Retrieved from
3) Cinnamon Extract Supports Healthy Blood Sugar Levels and Blood Pressure! | Smart Publications. (n.d.). Retrieved from
4) Multiple biological properties of macelignan and its pharmacological implications | SpringerLink. (n.d.). Retrieved from
5) Scientists ID Insulin’s Role in Satiety. (n.d.). Retrieved from
6) Top 15 Proven Science-Based Health Benefits of Cinnamon (With References) – Selfhacked. (n.d.). Retrieved from
7) The cinnamon-derived dietary factor cinnamic aldehyde activates the Nrf2-dependent antioxidant response in human epithelial colon cells. – PubMed – NCBI. (n.d.). Retrieved from
9) Oil of Cloves: The Benefits of Eugenol. (n.d.). Retrieved from
10) Antimicrobial Activity of Vanillin and Mixtures with Cinnamon and Clove Essential Oils in ControllingListeria monocytogenesandEscherichia coliO157:H7 in Milk | SpringerLink. (n.d.). Retrieved from 4
Cheat Meals: How to Avoid Diet Mistakes & Understand the Psychology- Thomas DeLauer
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cheat meals es algo live streaming complicated toupper van de physiological salad neemt sieur d’arques reflectief ik al de dan video’s anne maar psychologically is monica type meer intens heb ik kan worden per shopper klein expert de werelden de psychology and females and understanding how you might reviewsgalaxy biedt goede potentiële jas over award-winnaar een mijn nieuwe video en ik jullie een breed jammeren moslim file comment xian mistakes ze niet voel je nou wat je vingers af en toe een hightea kunnen realizeren breng ik de mostarda chief of the female adapter schlingemann adres number one staat koningen chio nog nooit een koningin die gmail anders video en dat speakerset polly de terminologie die u nou rondje door reframe verwarring in haar thinking hem sympathiek als het menu start koninginnen cheat meal pack handvest de nexus hem de ever andere stenen versiering is born in haar blog en de poriën superheld iedere partij de snorren gmail op dit wordt kunnen helpen manier hebben gmail man bij de volgende contrast met jelte hier in het station strategic muziek chino’s meer kunt dus wifi middels haar fasen en keek ik hem gestoord like a genetic research honda bosnië brein nek en duwen marieke van tanks verstoord leptin levels barry pauze die dingen zijn waar ie d’er strategically implementeren rivier mails met de kok chia zaden time in het mix te vestigen die op apply en de poging en line to deploy reverb in een recente hun aquino mannen ever duw het minder time comes to the stress die live canoa wat een pingpong vraag wil ik monographs hier en dit is een exacte dan video’s naar de lume cube is you realize invloed is ook gewoon systeem zie je never wanna be straks jonge shemale in finding it out of the meaning simpel en waarop je bevat exaktueel zij gaan me heb ik zie melange er de bedoeling chauffeur met mijn dijen stranden hebben cheat meal al verzwolgen koning het shemale china wall hier voedingen time by using grijzer geworden oké acta kebab had louis in de spaanse laat mijn kinderen thumping de sneeuw leerde bmx’en lars en jorna kruisingen stimulus respons met je vuur en een broer woorden dat santing der mey noblesse cultures specially dominica video and beyond the sea food so geworden barbie mannen in freestyle wie dan ook die feeling like we do something de week erop en die man van trudy je software amalfi keer in uw software reward for doing things directeur maar die u wheeling markten mee gezagvoerder zoover award wordt kunnen gaat en mini wit stress stijl wasknijper miljoen oranje die de humor dan moment dat je start getting back into gregor live view this week on a crotch symbolica used condition jaar cel te serieus en gewoon nam er is actually stadia dat was marcheerde university of smart oh en deed zo cool dat er is klikt in ieders voor zijn armen stuk leiders ze waarom dat china basic repeopled er guiding people de uitbreiding en mix posted in the you thank you thank you of dat reviews wil ik even snel zoeken viewed and in their 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voorspellingen religie argenziano vocabulaire pip tesselaar joeri interesting star iedereen flink niks rofix en historie 200 at u de van groep c people get the wine group of people who told me never dha en epa in response to feel they were just say hi kate the death the other group who’s to say hi john niet dit boek het explosief dry skin very simple wine group zijn ipad itai strek mijn evergreen natuur in hawaï spek the other group wanneer we geven niet op jullie hebben ice cream pie don’t eat ice cream mask whiplash de viewer test windows start is punt voor de wielen room dozenboor in mini string met test given the option de hebben geen die barneveld oh yes but those de set ipad hot ice cream pie kent hem ex en is 16 70% more likely chance of grabbing de can i find a while and the other group en en shirley cent per se chance zo basically dozen over street kingdom zelfs inderdaad tracking de pianobar file based on a vocabulaire hou infrezing tanks zo stapeling de cheat meal galerie figlio de next big mistake en dit is een shield yz sony giebel door naar mijn keel taylor mijzelf is exercising after i have gmail wat freezing daar eens naar de golf u bespaart en wat zou you break binnen neer oké some of the might not likely verzenden spam’ een adres thialf inloggen wat is de vorm arbo niet meer scholl exercice boulimia en e-mail if you just hebben smalle name naar je windstil hadden exercise bolivia 10 en c’s en die meet gratis videoserie anatoli merk op dat in saltimbocca tango samen met streaming and actually purchase at le ballon grasmat december spannend in uw premie heb het hier over chirion en yogi assistent lg de unit de exercise kleine quickenborne af dat is na de stimulus en i should be in for cenk dat ze naar helft in talk to be completely hannesen force biologisch concern je absoluut een infectie de cheat meal and i like you just have you the female eksept windpark heb je strategy and now you’re gone exercise in chronic liedjes en go back in hun dromen op een tedx de moorden nieuwe sociale youtube met het is wat immers parts de moorden het steenzout dat chino’s een 8ste en dat phoebe je rivier dus je die structuur en het i have your een demonische basically make-up honda insight i know where i think it’s time time to be happy gmail en je kunt afvallen de scrubby scrubby toen naar de bellen politiek liked en en csb kruis dat moment een aanname die ik kom in de kas en brabant mijn neus is een super series video en nodig itouch ons een tank zeg in hertfordshire people and your mind open your eyes to we nu whiteman komen staan en chiel’s reality dus wie video’s artvark opnieuw de deel geen expect in de bio basis all the time breng geen jullie importen juley en tibby succesvol mijn comes down te doen er het individueel zoals always keep walking through my channel en the ride your future video sorry like the psychology base video’s maar mee dan heb je de humor als ziel in de nexon
This Post Was All About Cheat Meals: How to Avoid Diet Mistakes & Understand the Psychology- Thomas DeLauer.
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“Cheat” Meals- The problem with cheat meals is in the name, we associate cheating as being wrong and referring to, or associating, certain foods as “cheats” we are making a divide between good and bad foods. A cheat meal results in people viewing certain foods as “good” and others as “bad” – viewing certain foods as “bad” can result in binging and feelings of guilt after eating a cheat meal. Putting cheat meals on a pedestal also makes you view your normal eating habits, or the “healthy” food you normally eat, in a bad light – makes them seem tasteless and unappetizing, which will cause you to resent your diet even more.
Cheat Meal Mistakes- Don’t Plan it or Associate with Reward. Planning a cheat meal, or associating a cheat meal with a feeling of escape or relief can be detrimental to your well-being. Study: A study conducted by the Psychology Department at the University of Toronto looked at two groups of eaters – restricted eaters and non-restricted eaters. The study analyzed the eﬀect of pre-exposure to two types of food cues (olfactory and cognitive) on food intake by restrained and unrestrained eaters. Patients were exposed to either, no cue, an olfactory cue, a cognitive cue or a combination of the two types of food cues for ten minutes prior to eating. Restrained eaters ate signiﬁcantly more than did unrestrained eaters after exposure to the food cues – was no diﬀerence in food intake when there was no pre-exposure to the cues. Although baseline subjective ratings were equivalent for both groups of subjects, after cue pre-exposure, restrained subjects, in keeping with their increased consumption, indicated a signiﬁcantly greater craving, liking, and desire to eat the cued food (pizza) than did the unrestrained subjects. (1)
Refeed vs. Cheat Meal: Calling your cheat meal as a cheat meal may be harmful to some as it’s been shown how you refer to things, particularly food, can influence your decision making. Study: A study in the Journal of Consumer Research divided people into two groups: one group was told that each time they were faced with a temptation, they would tell themselves “I can’t do x.” For example, when tempted with ice cream, they would say, “I can’t eat ice cream.” The second group was told to say “I don’t do x.” For example, when tempted with ice cream, they would say, “I don’t eat ice cream.” As each student walked out of the room and handed in their answer sheet, they were offered a complimentary treat – students could choose between a chocolate candy bar or a health bar. As the student walked away, the researcher would mark their snack choice on the answer sheet. The students who told themselves “I can’t eat x” chose to eat the chocolate candy bar 61% of the time – students who told themselves “I don’t eat x” chose to eat the chocolate candy bars only 36% of the time (2)
Refer to your cheat meal as a refeed meal: Referring to cheat meals as cheat meals seems to bring about a negative response in humans – referring to it as a refeed day gives it a more structured, and controlled feeling.
No Excessive Cardio: There’s something called compulsive exercise, also known as exercise bulimia, where people use exercise – usually cardio – to torch their bodies of the calories they’ve consumed . Many people will do extra cardio the day after a cheat meal, and while it’s not usually as extreme as exercise bulimia, it creates an unhealthy relationship with cheat meals – could also lead to compulsive exercise down the line. Compulsive exercising has to do with control, much the same way people with eating disorders use food as a way to take control of their lives. They feel that by torching their bodies with cardio they’ll be able to control the effects of their overindulging – a way of controlling their guilt. (3)
1) The Effect of Pre-exposure to Food Cues on the Eating Behavior of Restrained and Unrestrained Eaters – ScienceDirect. (n.d.). Retrieved from
2) The Effect of Pre-exposure to Food Cues on the Eating Behavior of Restrained and Unrestrained Eaters* 1 | Janet Polivy – Academia.edu. (n.d.). Retrieved from
3) Exercise Bulimia: Symptoms, Treatments, and More. (n.d.). Retrieved from 4
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One Year 45lb Weight Loss Transformation & Physique Competition
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what’s going on guys we are wrapping up that shredded life today so I know a lot of you guys have had questions over the last couple of months like are you still doing the show how did the show turn out why did you stop making videos for that shredded life and the reason is because that shredded life was just a really big I guess disappointment for me not really the weight loss or competing in the show although show day I didn’t look my best and that really kind of irked me but I just had these big ambitions for that treaded life when I started the series and it was supposed to be full days of eating it was supposed to be posing and physique updates weekly so you could see my progress every week as I’m losing weight supposed to be just like days of blogging where you can see my workouts and just vlogging in general whatever I wanted to do and then also recipes that I was doing so you guys were going to get a lot more content and I thought it would be so much fun because I get to film more but what enough happening was the complete opposite as you guys know halfway through the diet I really it really started to take a toll on me I’ve been dining for almost pretty much a year at that point guys which is like way longer than I would really recommend anybody being in a caloric deficit there was like two three months where I took myself into surplus in the past year but it was a grind and my body really felt it and that had a big effect on just my motivation to pick up the camera to film and it sucked so eventually when I did start feeling like myself when I made that video like I’m doing better I got so far behind on making videos that all I had really were these posing and physique updates and I wasn’t filming any recipes I wasn’t filming any vlogs nothing the workouts it was just posing in physique updates and I thought that that was kind of just mad it just wasn’t what I thought the series should be and I was really frustrated by that and then the day of the show I just didn’t end up looking my best even though I worn one of the divisions I was competing in and I should have been really happy about that I just knew that I had looked so much better just days earlier and that really frustrated me as well but I just didn’t peek show days of way that I expected or wanted you and is just just really bothered me and it didn’t make me want to come out with this video because I was just so frustrated that days earlier I looked so great the men showed AI was just blah even though I won one of the divisions it just still bothered me a lot so anyways months later I’m sitting down I’m editing some of the stuff together and it dawns on me that you know what I think I was just taking this way too seriously I needed to remind myself that you know what yo you lost 45 pounds in a year you need to be really happy about that competing is just competing it doesn’t mean anything you dropped the ball on the series this series was a total fail yes but at the same time you need to share this last bit of it you need to have closure with this series that shredded life and then you need to start making more stuff so that’s what I’m doing we are wrapping up the series today I hope you guys enjoy the footage from the week before the show and the day of the show and I will see you guys on the other end of this once all that’s over before we get into show today guys I just want to show you what my physique looked like at pretty much its peak before the show this is at a body weight of low 190 s 192 193 and I realized after filming this I should have done a lot more of the physique updates closer to the camera because you just get a more true picture of what my physique was looking like and this was like I said probably the best I had looked before the show totally shaved I finally had shaved my potty at this point and if you watched any of the other physique updates you know I had a bunch of hair on my chest my body in general and it washes out a lot of the definition it really does but I was holding off on doing that for as long as possible I know a lot of you guys were like shave your body you’ll see so much more definition well the reason I didn’t was because also just loves body hair that’s my wife if you don’t know and we had an agreement I could shave my body hair as close to the show as possible I had to keep it for as long as possible so that’s what I did if you’re wondering what my macros were at this point macros were 2,000 calories ish I was eating about 200 grams of protein each day 200 225 grams of carbs and 30 to 35 grams of fat that’s definitely on the lower end of the fat range but for me personally I just do better keeping my carbs higher my fats lower my lifts in the gym or better i jizzed him overall happier cardio was about an hour every day and that was just a low steady-state incline walk for you guys it’s show day my face looks like a pumpkin everybody ready to finish this tan [Music] we shave one outfit last night but we were cutting the hell out of that armpit never shaving our fish after you shower that was the lesson we learned last night all right guys all to end up getting my last-minute stuff together I think I look a little flat still look a little I don’t know just I didn’t sleep well last night so that might have something to do with it but I do think I’m starting to look a little bit better as I did a little bit of pumping up they’re going to eat some definitely eats and carbs on the way to the show we still have to apply like one or two more layers of Tanner before I get on stage and I think I’m going to be pushing the carbs too just to make sure that I fill out by show time so you had their check-ins at 9:30 so you got 30 minutes to get to the show see you guys at the show all right guys sort of backstage we’re in like the back back page there’s nobody back here I’m pumping up Eric standing me in the bathroom let’s leave it a little this bathroom in and I’m huge just got the old regular could be scary think a lot well essentially closing my ad so will be later tonight coming back don’t bring it you can’t see any of the crowd and nobody was yelling I was like nobody’s like cheering there anybody else if we were just doing some touch-ups for classics of detail it’s only me and why I saw the other guy he’s mad let’s go I’m literally so dark I don’t think that that you can all you can see is my teeth just finished so my family is here mr. Lew beans how you doing Nick came out this is Alyssa’s brother we are taking off like I said guys the guy I compute again in classic physique he was massive so it’s like 12 o’clock and we have to be back here well it starts at 4:00 so you have to be back here probably like three to start tanning and everything so a few hours to just go home and chill I feel really confident about physique I think that physique I won classic physique different story guys but second rate second place that’s okay the plan now is to really pump up a lot before the night show so that I come in a lot fuller and hopefully can compete a little bit better against a classic busy guy because like I said I think I’ve already won regular physique so right now we are pumping up in between the show then we get to the show we’re gonna pump up some more oh hey guys I apologize for not getting any filming of the day portion of the show everything was just kind of really chaotic the back part of the show I don’t know if you guys could tell but it’s so small there’s only 20 competitors and I don’t think there’s enough room back there for 20 competitors they didn’t have any pump up weights at least not initially which really sucked and yeah what’s went out and bought laundry detergent these like three to five pound gallon or eight one gallon out of eight pound laundry detergent tubs and that’s where I was using a pump up so the morning was sort of stressful it didn’t go as planned at all in any way and I just couldn’t get my camera to anybody because Eric was the only one who was allowed to be backstage with me and he was obviously tanning me so we just couldn’t get the camera out to show you guys the prejudging but we will get somebody I hope to film the night portion of the show thousand six thousand six thousand three hundred and twenty eight oh so unfortunately guys this was the closest we could get with the camera for the posing at night this is posing from just the physique division I actually had a view two routines one for this division and one for the classic physique division where I wear the higher Arnold Schwarzenegger ish trunks these are obviously swim trunks this was the best air could do he couldn’t get any closer and he really tried but the photographer or whoever’s running the event kind of told him that he had to go back to his seat because he couldn’t video up close to the stage they wanted to keep that just for the actual photographer who’s running the event I totally get that people have to make money it’s people’s careers they want you to buy the official DVD for the show of course all that stuff and it just kind of sucks we couldn’t get any closer but it is one of this alright guys so that is going to wrap up the day ended up winning the beat and a second in classic physique given my best shot definitely filled out and looked a lot better at nighttime the day the morning I just I think I look kind of like poop but uh laughing laughing at me I don’t I mean we don’t even know each other happy but I really I look terrible not I mean I just didn’t look my best in the morning and at night I looked so much better so much better you live and you learn hundred grams of carbs yesterday was a terrible idea should’ve eaten a lot more carbs yesterday the day before I’m out it just didn’t fill out until the night show so see you guys tomorrow problems with because just going to pack up all my stuff think about here is fat mom we can go celebrate all right guys see you mom so the number one question that I’ve gotten since competing guys is am I going to compete again and the answer guys is not for the first stable future I just never thought of myself as becoming a professional physique competitor or professional bodybuilder or anything like that I really did the show just to test myself to get the best shape of my life as a challenge create new content for you guys and just for this channel and to inspire you guys to and that really didn’t happen the way I wanted to but anyways guys I’m happy to finally have closure on the series I’m happy that it’s finally wrapped up I can move on we can do more I just feel like I can do more full days of eating now more vlogging we can just make more stuff and that feels good if you have any questions regarding that shredded life maybe that I didn’t answer in this video just believe them in the comments below I’d be happy to answer them for you hope you enjoyed this video it’s finally here and I’ll see you guys in the new blog very very soon
This Post Was All About One Year 45lb Weight Loss Transformation & Physique Competition.
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My 45lb weight loss diet, transformation, and story. Learning how to lose weight can be easy. Anyone can learn how to lose weight fast, in a week, overnight, etc. but keeping the weight off for good can be difficult. My weight loss story happened over the course of a year, and I ended my weight loss diet by competing in a physique competition. In this video I go over the competition, some weight loss tips, weight loss diet, weight loss plan, and weight loss exercise that helped me prep for the show.
That SHREDDED Diet Ep. 7 | Meal By Meal Full Day Of Eating On a Cut
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so today’s vlog is already starting off on the wrong foot I just went down to the market and there’s there’s like a market that sells food below my apartment they sell it for outrageous prices like five times the price of what groceries should cost so they totally rip you off and I was like all right I’m out of ice I really want to start my day off with a banana coffee chocolate little meal shake and to make that a reality I need ice so I go down there buy a $5 bag of ice I buy a $3 one roll of paper towels for $3 because they need favorite Dallas’s I’m doing some recipe stuff here in a second and turns out I don’t have any almond milk so go back down to the market and probably pay like six bucks for not even a gallon of almond milk it’s freezing out here so it turns out guys I was wrong it wasn’t six bucks it was a better deal than six bucks he was three dollars and fifty cents for thirty-two ounces of almond milk highway robbery you can buy a gallon of almond milk at the grocery store for three dollars and fifty cents [Music] the shake is absolutely delicious in here is 120 grams of banana so it’s like one medium-sized banana two cups of vanilla unsweetened almond milk do I have chocolate on my lip I feel like I have chocolate on my lip 40 grams of steel-cut oats probably like 6 tablespoons of calorie-free chocolate syrup Walden Farms calorie free chocolate syrup bunch of ice one tablespoon of cafe pisello instant coffee and four tablespoons of unsweetened cocoa powder macros on the shake 10 grams of protein 68 grams of guards 17 of which is fiber and 10 grams of fat I have steel coats stuck all in my teeth all in my teeth this is Darrell anyways guys speaking of macros my macro goals today 240 grams of protein 300 grams of carbs and 50 grams of fat I’m gonna drink the shake see you guys at meal number two I just finished doing a spicy peanut sauce for the channel and I was licking the heck out of the spatula so I’ve got a guesstimate the macros think I’m just gonna guesstimate that I had one serving of Peavey – I didn’t don’t go too crazy maybe one serving of PB – and I’m gonna say 5 grams 5 to 10 grams of sugar substitute so let’s say 8 grams of sugar substitute and one serving of PB – that’s gonna be my guest summation for licking the spatula alright guys so I just got home from the gym did a little grocery shopping after the gym which made me super hungry because I haven’t even had a proper meal yet today and the number-one rule about grocery shopping is you never go to the grocery store hungry because then you just keep buying things that you’re craving and you don’t really need it luckily for me that didn’t happen but I am super hungry right now so I am going to eat a lot of food at this meal it is going to be a huge meal I think I’m gonna make a chicken stir-fry with the spicy peanut sauce I have a bunch of protein like pretty much all my protein macros left because as you guys know I haven’t really had any protein today so that PB to spicy peanut sauce loaded with protein I’m gonna have a ton of chicken ton of veggies and then I’m gonna have some pretzels some fruit [Music] doing a little judo mind trick just splitting up my stir-fry first of all it’s just it’s a ton of food but I’m trying to make myself feel like a meeting even a little bit more food by splitting you up into two servings this is three hundred and sixty grams of chicken with bean sprouts matchstick carrots snow peas broccoli baby corn a little bit of sesame oil and of course the star of the dish is the peanut sauce that I was making for the channel earlier hopefully I’m gonna do just this recipe in general this spicy peanut chicken stir-fry recipe for the channel super soon no promises on that but I would really like to make this for the channel ASAP then I had three servings of pretzels but this is only like a serving and a half now because I was munching on them I was making my stir fry and then for dessert 210 grams of frozen strawberries and 140 grams of frozen blueberries but this meal is packed with protein as you guys know I really didn’t have much protein so far today this meal 133 grams of protein 175 grams of carbs and 15 grams of fat so after this I’m gonna have very few carbs both maybe less than 50 grams and like 20 grams of fat to work with so my plan is to use a or eat a bunch of vanilla unsweetened almond milk and Cheerios to finish the rest of my macros at least carbs and fat wise I think I’m gonna have quite a bit of protein still left to eat and not really sure what direction I’m gonna go with with the protein just yet but I’m gonna need this and I will see you guys in a bit it is 11:36 and I’m exhausted and if you’re wondering what this is this is a blanket I’m also cold so I just made my last meal of the day I thought I was gonna have Cheerios but I’m actually more in the salty mood than sweet mood as it turns out so didn’t go with the Cheerios weren’t with more pretzels because as you guys know I’m obsessed with pretzels having 5 cups of vanilla unsweetened all no because I have all that fat I still have to hit then for protein I’m doing 2 cans of canned tuna with a little bit of Miracle Whip because Miracle Whip better macros than mayonnaise even the light mini so in this Miracle Whip it’s only one and a half grams of fat and two grams of carbs per serving light mayonnaise is like three and a half grams of fat so I have five servings of that in there a little bit of dill some matchstick carrots tiny bit of red onion this is super super good I already had a little bit of a bite of this and yeah it’s yummy so that is my last meal of the day find out what my final total of macros is final total for macros two hundred and forty four grams of protein pretty close to my protein goal three hundred and ten grams of carbs so there’s 10 grams of carbs over my car goal and 53 grams of fat toes just slightly over my faculties full day of eating if you did let me know in the comments below we’ll do more of them and I will see you guys in the next video but I’m all woman my nipples are very sensitive your house off my skin is I won’t marry I don’t want to see you stop being such a cuz the scratch
This Post Was All About That SHREDDED Diet Ep. 7 | Meal By Meal Full Day Of Eating On a Cut.
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My dieting ebook Macros Made Easy is now available for preorder! You can save 25% use the offer code “PRESALE” at checkout:
That SHREDDED Diet Ep. 7 | Full Day Of Eating On a Cut | Meal By Meal
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https://ketocourse.com/wp-content/uploads/2019/05/35589/that-shredded-diet-ep-7-meal-by-meal-full-day-of-eating-on-a-cut.jpg360480Jim Jeffrieshttps://ketocourse.com/wp-content/uploads/2017/06/logo-big-rectangular-1.pngJim Jeffries2017-01-01 21:53:462019-05-28 18:07:34That SHREDDED Diet Ep. 7 | Meal By Meal Full Day Of Eating On a Cut
That SHREDDED Life Ep.1 | The Diet Begins – Dieting With IIFYM
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it’s a sad sad day in the Deaf household today mr. Morelli is leaving us it’s super early before his flight right now he doesn’t leave until five o’clock in the afternoon but we’re gonna go into the restaurant and hang out there for probably at least a few hours he’s gonna need a bunch of ducks wings because he’s a huge duff’s fanatic and I get his fix of pizza logs because he’s never had Pizza logs in his entire life I’ve had Bagel Bites I’ve had hot pockets but I’ve never had Pizza log well your world is about to change my friend eat say your joke huh want to say your joke yeah what did one Shepherd say to the other Shepherd let’s get the flock out of here [Music] that was an audition this is ELLs first time trying a pizza log the Mount even know how this is possible there is no attractive weddings that’s what they meant you gotta get your face dirty your hands dirty if you’re trying to be attractive in a manger so Al and I were supposed to share her event of real magic lunch together but as you guys can hear him about to get a phone call so our last meal is it’s not gonna happening properly oh man all right hombre it’s been real homey bring it in now is the worst luck ever it’s gonna be so weird man yeah I’m so used to like you living with me now like it was half a month almost I know all right have a safe flight buddy bye dude good morning guys it is December 1st and that means that bulk life has come to an end I think there was only five or six episodes I’m sorry I wasn’t really planning on starting dieting so soon but I ended up finding a show April 8th and I realized I need you to start dieting today so to give myself enough time to hold on to as much muscle as I possibly can well I died for the show there’s only 17 weeks that I have to prepare for the show and we do physique competition never competed in physique before so that is gonna be an experience and I’ll show you guys kind of how November the weigh-ins in November kind of worked out sort of how I wanted them to as you see here my targets goal was 209 once I started the month as my final weigh-in and the last week in November my average way it was 208 0.8 of course Thanksgiving was the 24th I woke up that morning 208 and then I gained four pounds from Thanksgiving guys ate way too much pie way too much pie but this is kind of my wins for this this current week two tens – or nines pretty much on pace with with that goal weight of – a nine so I’m gonna weigh myself and then I’ve got to take some photos because obviously you have to take some before photos if you’re gonna start a diet and yeah let me start the day first weigh-in of the diet is 210 point four pounds it’s cold outside it’s so cold only a Buffalo could it snow rain and hail all at the same time that’s what it’s doing right now can you can you guys hear my car so I should probably let you guys know my starting macros right my starting macros for the diet it’s gonna be 350 grams of carbs 60 grams of fat and 220 grams of protein the last week and a half I think I’ve been hitting 400 plus grams of carbs thinking been adding probably on the 7080 ish grabs a fat range but still probably have been adding my 220 grams of protein I just think with Thanksgiving even before Thanksgiving I was treating myself a little bit because I knew I was gonna start dieting so yeah little extra cereal here are some cookies here a few slices of pie there it adds up and I want to see how these numbers how my body responds to these numbers instead of adding cardio or anything like that I’m just gonna do hit these macros day in and day out for a week and then kind of reassess at that point and see if I’m losing weight which I think I’m gonna be at that level especially hitting those numbers consistently and once the week is over my first few adjustments is definitely going to be changes to card adding cardio into my plan I’m not going to be making macro changes and I don’t think my first two or three adjustments are gonna be [Music] just leaving the office now dad wants to go to his favorite restaurant Swiss Chalet I’m already taking you guys this fish away so make this to punch ugh Paulin is freezing out here it’s so cold you don’t have no fair it’s freezing outside oh this used to be the European health spa yeah so I want a lifetime membership job in a contract a lifetime is 20 years I said throw me out of your thing you lying bastard look like them to me it feel like that all these guys went with French fries here they can’t even see Dave’s chicken it’s just a pile of french fries Dave we all went with half chickens I got a baked potato though this just looks amazing with we just got back a little bit ago from Canada and Alyssa called me I have to go to Michaels and pick up more thank-you cards for our wedding because our thank yous are still not out and our wedding was in August it is now December so we are like way late hon getting those out hey did you call Michaels and see if they have the you didn’t you just thought they were gonna have them yeah I don’t think they have to thank he is I’m sorry I love you bye so Michaels was a fail they definitely don’t have the thankies here all right guys so I’m at the gym and I don’t feel like being here right now it’s six o’clock at night I usually don’t lift this place and it’s dark outside I’m tired there’s a million excuses for me not to do this workout but I’m still here I’m still gonna do this workout I’m gonna give it everything I’ve got my goal well you guys are gonna see today is probably just bench and my goal for bench is 250 for five sets of ten paws reps not a 100% sure I can do that but that’s what I have in my mind so let’s start the workout blood of psycho strong go what if I get higher what if I start doing things I know I will regret I will make my own way I wanna surrender I will do my best until I get put under [Music] at second set of 250 for 10 was an RPE of 10 super super hard so I’m going down to 230 and hopefully hitting 230 for my final 3 sets of 10 I don’t even know who maybe to be able to do that because the last set of 250 like totally taxed me [Music] oh yeah just finished the last set of 230 410 and 230 was way more manageable than 250 I have no idea why I thought I could do 250 4 5 cent cuz I’m not even close to that song not even close to that strong and it’s not just because today is kind of a blah day and I didn’t feel like being here although now I feel like I’m into the workout it’s funny how that happens like you know you come in here and you feel like totally like crap and you don’t want to be here at all and then you start doing a few sets and you feel great and you want to keep working out that’s a different story bench really happy with how I finished now I’m gonna go finish my workout but this is all that I’m gonna take for that so see you the apartment I am in full recipe development mode right now guys check this out this is going to be a cinnamon roll protein pancake and let me tell you it’s awesome so I don’t want to tell you exactly what’s in there just yet because it’s not 100% ready for the channel but there will be more recipes coming to the channel very very soon but that is going to conclude today’s vlog I still have like a hundred grams of carbs that I need to eat my my situation right now is pretty much ate all the protein for the day I met like 215 grams of protein I still have 100 grams of carbs and I have like 5 grams of fat left so wish me luck hitting those macros at this last meal I hope you enjoyed the vlog I know there’s like two days combined if you did give the video like give it a thumbs up give it a thumbs up for more recipes coming to this channel so I will see you guys in the next episode [Music]
This Post Was All About That SHREDDED Life Ep.1 | The Diet Begins – Dieting With IIFYM.
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My dieting ebook Macros Made Easy is now available for preorder! You can save 25% use the offer code “PRESALE” at checkout:
Body Weight Scale:
That SHREDDED Life Ep.1 | The Diet Begins – Dieting With IIFYM
Keto Course brings you all the latest videos and updates from the Keto worls & from all the best Keto experts. Browse through updates you may have missed in the past and pick up useful nuggets of information to help you succeed with your diet.