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Get Into Ketosis REALLY FAST With These 3 Science Backed Methods

Get Into Ketosis REALLY FAST With These 3 Science Backed Methods

Get Into Ketosis REALLY FAST With These 3 Science Backed Methods

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hey everyone it’s Tom still our here and today we’re going to break down ways that you can get into ketosis a little bit faster some kind of fun hacks but honestly just some simple science that you can apply no gimmicky stuff so we’re gonna be covering things like managing the timing okay timing it with your stressful life because stress can inhibit ketosis okay then we’re gonna talk about what you should be doing in the way of your carbohydrate consumption where you talk about your fats and how you should modulate and increase and decrease certain fats then we’ll move into specific kinds of fasting that can actually help you out with generating more ketones so you get there faster and then we’re going to talk about exercise what exercise is best okay we’re gonna talk about the low intensity we’re talked about the high intensity and you’ll know exactly what to do so let’s go ahead and jump in please do hit the red subscribe button hit the bell icon so that you can turn on notifications let’s jump in so the number one thing I want to talk about is when you’re going into ketosis you should try to time it with a less stressful point in your life and I know that’s hard to manage for people and you might be able to forego this one but what we have to remember is that when you are stressed out cortisol levels increase and cortisol is the enemy of ketosis especially in the beginning when you’re getting adapted cortisol triggers your blood sugar to rise which will inhibit ketone production when you are first going into ketosis it’s already stressful on your body physiologically which means that your body is going to have a hard time producing ketone that’s why you have to go through that hump okay you add stress from life to the mix at that point in time it gets even harder you have carbohydrates that are stored inside your muscles and when you get stressed out and cortisol levels increase those muscles release those carbohydrates into the bloodstream and increase your blood glucose and your blood glucose increases and that stops ketones from forming and that increases insulin and that’s kind of a chain reaction but it also increases what’s called gluconeogenesis which is where your body takes proteins and it takes tissues and and things like that to break down into carbohydrates for energy that increases a lot when you’re stressed out so if you’re not in ketosis yet you run the risk of losing muscle you run the risk so you should just be calm now what’s funny is I’ve done my own self experimentation when I’m stressed out it takes me 1 2 3 days longer to get into ketosis if I’m on vacation and I’m relaxed I can get into ketosis in like 24 hours it’s really wild and it has do with that so anyhow moving on to number two which is going to be what you should do with your diet what you should eat what you shouldn’t eat first and foremost people will tell you to increase your fats a whole whole lot and that’s all fine and dandy but one of the things that it’s a super important it’s keeping your net carbohydrates under 10 for that first week I don’t care if you go to 20 30 40 later on but that first week you should be under 10 it should be strict and it will be difficult because the biggest biggest player that we have to keep in the equation is getting those carbohydrates out in the beginning now I also recommend something that I’ve played around with before I’ve been doing keto for 10 years and that’s called fat surging so I find that I can get into ketosis a little bit faster if I keep my fats high right when I’m starting to go in like for the first day and then keep my fats really low the next day now what that does for me in theory is it’s stimulating the liver to utilize those fats to create ketones and then I’m depriving the body of dietary fat for a moment so it has no choice but to start getting efficient at pulling it from my tissues very similar to fasting so it’s like I go high fat low fat so I recommend doing kind of alternate high fat low fat that’s just kind of a tip from Thomas if you are playing around with different fats to consume you’re obviously probably looking at MCT oils and things like that go for straight C 8 m CT because C 8 m CT goes straight from the intestinal tract through the portal vein into the liver which means it can go straight into ketone production however it’s not going to help you that much until your body is starting to produce ketones so that first day is all about just reducing carbohydrates not really worrying about the fats as much and then you can go to the c8 and play around MCTS if you don’t like MCT oil that’s fine goat cheese it’s actually really good too and goat cheese gets broken down in your body you get CA you get MCTS about 14% MCT which is pretty decent and then you look at coconut oil it’s only about 10% of the CMC t so you actually get a better effect from goat cheese in my opinion so have that goat cheese that first week it’s a great way to keep it low inflammation but also enjoy it now we’re going to talk fasting for a minute it’s not quite as simple as just fasting I will say that if you were to go for a 24 48 72 hour fast yeah you’d probably be in ketosis pretty quick but that’s not always easy for people to do so what I recommend is play around with alternate day fasting okay fast for 18 to 24 hours the first day and then the second day don’t fast at all and do the for a week prior to starting your ketogenic diet I find it’s easier for people to not eat than it is for people to actually start a keto diet a lot of times so what happens is the more that your body is accustomed to going without food the quicker it can get into ketosis so if your for example I’ve been on and off fasting for 10 years right I can get into ketosis much faster because my body’s adapted to that you can quickly adapt yourself if you know you’re gonna start a ketogenic diet next week do some alternate day fasting say I’m gonna fast for 18 hours today tomorrow I’m not gonna fast at all then I’m gonna fast for 18 hours the next day the next day I’m not gonna fast at all this does help your body sort of get in the rhythm of utilizing its own stored energy therefore making it so that ketosis is a little bit easier people think that you need to burn through all your body’s stored carbohydrates first that’s not true you don’t need to burn through your muscle glycogen you only need to burn through your liver so you burn through your liver glycogen then your body can start producing ketones now another thing that I recommend people do is play around with bone broth fasting now here’s a little theory that I have I find that I can get into ketosis a little bit faster when I’m fascinating with bone broth why is this well my thought process behind this is that it’s stimulating digestive processes without a lot of calories so the bone broth is giving you the amino acids give me the things that I need for recovery but it’s not necessarily putting me in a total fasting state it’s putting me close to it so it’s like my body is still ramping up metabolism a little bit but I don’t have the calories to support it so I tend to get into ketosis a little bit faster not everyone’s that way but I do find that people can usually go 24-48 hours of a bone broth fast a lot easier than no broth or anything at all so I highly recommend that if you’re looking to get into ketosis I put a link down below for kettle and fire bone broth if you’ve watched my fasting videos before I always talk about them Thank You kettle and fire for making this video possible and for extending the pricing that you do to all the viewers it’s super appreciated so there’s a link down below you guys can check out kettle and fire get your hands on the bone broth that I would typically recommend using and even if you’re not using this to get into a ketogenic state bone broth is still awesome to have on hand for breaking a fast for just using in different soups that you’re gonna make with keto and stuff like that so highly recommend you check them out special links special discount down below after you finish watching this video okay so if you’re Duta lysing the bone broth strategy yet you can also do it on your alternate day fasting you can do it again two days straight of bone broth find a little bit easier you know getting the ketosis quicker in my opinion okay now let’s talk exercise because this is a very big one low intensity steady-state low intensity long duration cardio is better for generating ketones than high intensity okay here’s the thing if you’re first getting into ketosis you want to do just easy steady-state cardio why because that utilizes fat for fuel instead of carbohydrates high-intensity activity utilizes carbohydrates the common misnomer out there is that you want to do high-intensity activity because you want to burn through all the carbohydrates so that your body can produce ketones well remember you don’t need to burn through the muscle glycogen you don’t need to burn through those carbohydrates that’s fine give you an example if I were to end up in ketosis tomorrow I would still have plenty of carbohydrates stored in my muscles to fuel my workouts for probably a couple days okay I don’t need to drain through those to get into ketosis what I need to do is condition my liver to be able to utilize fats for ketones and the best way that you can do that is by going out and doing a little bit of low intensity cardio if there’s one big caveat and I’m gonna save you a bunch of time a bunch of energy here that low intensity cardio isn’t gonna do you much good until your carbohydrates have already been kind of diminished out of your body so the first day that you’re trying to get into ketosis you’re better off just not even doing cardio it’s not if you look at the chart that I’m showing the graph for you science nerds out there you’re gonna like this it shows that low intensity steady-state cardio with carbohydrates are in the mix doesn’t do anything to ketone production but as soon as the carbohydrates are gone it does a lot to ketone production so day 1 day 2 just honestly don’t exercise or do a little bit of mild weight training but don’t waste your time doing cardio this is not doing you much good that day and then once your carbohydrate levels are lower because you’ve been depleted for a couple days then go and do 30 40 minutes of just simple walking simple jogging and it’s gonna condition that liver to move a little bit faster and generate those ketones it’s pretty powerful remember that if you were to go in and you were to do some high-intensity work your ketone levels would drop okay your ketone levels would drop because you’d burn through what’s available and your body would have no choice but to give you a bunch of glucose from your stored glycogen which is actually going to stop ketone production so although that has a place later on if you’re trying to get into ketosis the high-intensity work isn’t not necessarily your friend okay it can be if you’re experienced but for the most part getting into Aikido is a matter of intermittent fasting or alternate day fasting doing some bone broth fasting and doing some low intensity cardio and measuring that all out again doing the fad surging about all the different techniques here so just to recap don’t be stressed out okay try to be calm I know you can’t always control that so that’s a little bit of a variable there then we have keep fats high and then keep fats low surge back and forth okay then we have alternate day fasting the week prior or just fast with some bone broth to get into keto and then we have low intensity steady-state cardio for at least the first week and not really bringing in high-intensity work until you’re in ketosis so as always thank you for keeping it locked in here and just as a reminder we have videos every single day these days so if you never want to miss a beep you have to make sure you hit the subscribe button then you hit that funny-looking Bell icon and you want to make sure you select all notifications that’s very very very important because what that does is it makes us to that every time I post a video you get a notification so hopefully this has been helpful in tomorrow’s video we’re gonna break down more of just the overall metabolic health science behind what is gonna allow you to be the best possible version of yourself so once again thank you for watching and I will see you tomorrow in the next video 

This Post Was All About Get Into Ketosis REALLY FAST With These 3 Science Backed Methods.
Get Into Ketosis REALLY FAST With These 3 Science Backed Methods

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You WILL Get in Ketosis FASTER with These Science Backed Tips – Thomas DeLauer

Today, I’m going to give you some fun hacks that you can use to get into ketosis fast, whether it be for the first time, or if you’re once again going back “keto.” These hacks involve the best type of exercise you should be doing to spur ketone production, which fats promote ketone production the most, modulation of stress, and some more fun ones! These are some simple hacks that are proven by science to help you get into ketosis quickly! Enjoy, and I’ll see you in the comments!

This LOW FAT Keto Diet Gave Me INSANE Results (my self experiment):

How To Get Into Ketosis Faster | Best Fats to Boost Keto Results:

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Which Exercise Gets You Into Keto Fastest?

Which Exercise Gets You Into Keto Fastest?

Which Exercise Gets You Into Keto Fastest?

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Which Exercise Gets You Into Keto Fastest??

so which exercises actually get you in ketosis faster legitimately okay like scientifically back which exercises are gonna allow your liver to produce more ketones ultimately getting you through the keto flu getting you through the hump and creating those precious ketones the fastest okay we’re gonna break it all down because a lot of people think that it’s all about just depleting your glycogen burning up as many carbs as you possibly can so you have no carbs left and ultimately start burning fat it’s not quite that simple because we can burn fat and carbs at the same time even when we’re in ketosis so which exercises truely do get you into keto faster we’re gonna break it all down okay we’ve got new videos coming out just about every single day right now 7:30 a.m. Pacific time nobody’s got to speed when it comes down to how much good quality content we’re putting out so make sure you’re hitting that subscribe button and then hit that Bell icon to turn on notifications so you never miss a beat I also want to make sure you check out pili hunters I’ve talked about peeling nuts before pili nuts are the highest fat lowest carb nut that just out there it’s a Filipino nut and these guys have absolutely crushed it when it comes down to the quality so we’re talking 22 grams of a really healthy saturated fat that’s in these nuts and totally sprouted so they’re gonna digest and absorb so I wanna make sure you check them out after you watch this video they’ve got some really cool nut butters – they’ve got like a matcha peeling nut butter which just tastes amazing so anyway after we get through all this check them out down below in the description anyhow let’s get down to the science of how this all works the first thing we have to look at is aerobic activity okay that’s going for a walk going for a run okay aerobic activity is generally occurring anywhere between like 25 percent and 60 percent of our maximum heart rate okay it’s that low intensity range now the reason that aerobic activity utilizes fat so much is because essentially it has time to take fat and combine it with oxygen now I don’t want to like over complicate anything here I want to get down into the Nitty Gritty of these other things and this is going to be a somewhat complex video anyway because it’s a complex topic so when you’re working at a low intensity it likes 25 to 40% or so of your maximum heart rate your body is pulling fatty acids that are already flowing through the blood so fatty acids that have already kind of moved around and mobilized and they’re now in the blood your body starts using those 400 okay but when you start increasing the intensity up to about 60% the fat ends up getting pulled from what are called intra Maya cellular triglycerides okay it’s getting pulled from fatty tissue or fatty acids that are in the skeletal muscle tissue so the point is is 25 to 60 percent we’re burning fat we’re using fat as a fuel source it’s getting mobilized once we start getting upwards of 60 we get up to like 70 75 percent that goes down the amount of fat we’re using for fuel actually goes down okay now additionally what ends up happening is as we start increasing in intensity like when we’re weight training or we’re sprinting we also have the utilization of carbohydrates that comes into the mix we start using carbs whether it’s from stored glycogen or from carbs that we ate now when this comes into supply energy it of course takes away from fatty acid mobilization because our body’s like a we have carbs we don’t need the fats now so higher intensity equals carbohydrate metabolism and lower intensity equals fat metabolism that makes it pretty simple right it makes sense that okay at that rate we want to do cardio because we just want to mobilize fat well let me explain things a little bit more because it gets a little bit hairier than this when we’re at a high intensity blood flow ends up getting shuttled away from the fat tissue okay so that’s one of the reasons why we don’t burn as much fat during a workout itself now we can burn fat long term doing high-intensity work don’t get me wrong I love high-intensity work and it does burn a lot of fat but it comes down to mobilizing fatty acids and creating ketones from those it’s all about the slow burn and getting that stuff to the liver so I can create ketones we want those fats to come from the body into the bloodstream into the liver to create ketones and when we do high-intensity work what happens is blood flow gets shuttled away from the adipose tissue to actually move the muscle to move those muscle cells and to move the core and to move the vital organs that are pumping a lot of blood right pumping blood through them so that means that fat gets kind of stuck and gets kind of stuck in the adipocytes it gets stuck in the fat cell level okay so that’s a big reason why high intensity doesn’t move as much fat the other thing is something that has to do with CP t1 enzymes okay the enzyme CP t1 is involved in the carnitine transport shuttle that whole process of carnitine allowing fat into the mitochondria so carnitine is kind of like a bus that allows fat into the cell now if CP t1 then we don’t move as much fat into the mitochondria during high-intensity work CPT one down regulates high-intensity work slows down CPT one and it makes sense right why would we want to be shuttling fat into the cell when the cell is predominantly using carbs when it’s burning hot when it’s running really fast and we’re doing high-intensity work okay so CPT one is now down regulated now additionally once carbohydrates are being used it also up regulates something known as Mel and all coenzyme a I know I’m getting complex and I promise I’ll make some sense of it I’m just I have to explain it for those that are into the super nerdy stuff the malleable coenzyme a also inhibits CPT one so basically long story short is when you do cardio fat is being mobilized more as soon as the intensity gets high then you’re using carbohydrates and the fats aren’t being mobilized so that begs the question now we have two glaring things that are still opposing on one side we say okay well low intensity is great because it’s mobilizing fat perfect that’s the answer right then on the other hand we have people saying well ketones can’t be produced unless we drain our glycogen stores or for those of you that don’t know glycogen is what’s the carbs that are stored in our muscle so people have always told us you have to sniff the burn through the glycogen stores first and once those are burned then you can produce ketones I don’t necessarily think that’s the case okay and I’ll explain with some legit science that backs it up I think it has more to do with the aerobic side of things here’s why if we look at Jeff Bullock’s study Jeff Bullock published a very famous study that takes a look at athletes that are either low carb or high carb and he found that when they do endurance work the low-carb group burns 2.3 times more fat during their workout in the high carb group and at the end of the workout had the same amount of stored muscle glycogen as the high carb group the low-carb group and the high carb group had the same amount of stored muscle glycogen yet the low-carb group burned 2.3 times more fat so what does that tell us it tells us that glycogen doesn’t really matter because you can be on a keto diet and still have high amounts of glycogen so I firmly believe that you do not have to drain glycogen to produce ketones there could be a correlation but it’s not causation and what I mean by that is it could be a correlation that maybe the amount of time it takes to drain our glycogen stores could roughly be about the same amount of time it takes for Gita Genesis to occur meaning it takes roughly that amount of time to start producing ketones maybe it’s just a coincidence okay because this is pretty interesting then we start diving in a little bit deeper and start making some more sense of this the journal Cell published a study that found that when it came down to mobilizing lipids and ultimately creating ketones leptin was just as important as insulin and just as important as anything else meaning we weren’t able to really burn or mobilize fat unless leptin levels were low and insulin levels were low now leptin is like the cheap meal hormone okay leptin is what communicates from the fat cell to the brain to let the brain know that there’s enough fat on hand so when leptin levels start to go down and insulin levels go down fat can get mobilized high-intensity exercise has no effect on leptin so high intensity exercise all it really does is activate what’s called the hypothalamic-pituitary-adrenal axis and it basically gets catecholamines going so it basically makes it so that your body is revving up the metabolism because Adrenaline’s going epinephrine is going and this and that it does not mean that you’re automatically burning carbs or burning fat especially if leptin is an elevator so there’s other hormonal systems at play here high intensity exercise actually makes it so that leptin doesn’t drop at all like it doesn’t have a big effect there now this is wild stuff and I know I might be losing you but I know some of you guys are hanging in there and I will make some total sense of this so please just listen to all this jargon okay I beg of you some of you might be wondering okay well what about doing eccentric work okay what about trying to burn up as much glycogen as I can but not through high intensity okay there are ways that you can burn up muscle glycogen without doing super high intensity work for example eccentric contractions where you take a weight and you just move really slow on the eccentric okay and you break down the muscles that used to be what I thought would be the trick I used to tell people that I to say that’s the best way to get into ketosis cuz you burn up glycogen but you’re not going super super highly anaerobic you’re just burning up the glycogen there’s a study that was published in the Journal of applied physiology that shed some light on that it took a look at individuals that did 75 minutes of cycling followed by either eccentric work or concentric work meaning they focused on doing reps where they focus on the concentric movement or the eccentric movement and then they measured their glycogen resynthesis rates like how long it took and how easily they were able to restore glycogen on day one both groups were able to restore glycogen at the same rate on day three the group that did the II centric work the group that did the slow repetitions had 25 percent less and glycogen uptake why they did just as much damage they worked out just as hard just one did slower repetitions down one did more repetitions up and what it turns out happens is when you’re doing eccentric work you do a lot of structural damage to the cell so it turns out the sarcoplasm actually gets damaged okay so the muscle cell gets damaged to the point where it physically blocks glycogen from being able to come in what does this mean in the world of ketosis where is Thomas going trust me I’m not crazy I just I’m just wild on this stuff okay what that tells us is something simple when we are trying to recover from a knee centric workout the demand is still there okay our muscles are still demanding recovery from glycogen they want it they need it but the structural blockade is preventing it from happening which frustrates the body because it’s still trying it’s like okay let me produce more glycogen and give you more glycogen give you can work like a gin but it’s not even getting into the cell it’s not getting there because it’s damaged because he did so much damage with your workout it can’t get in okay where does this matter with keto if you are not eating carbohydrates that means that because gluconeogenesis is demand-driven because your body needs the carbohydrates it’s going to pull them from protein and normally that’s not that much of an issue but when you’re first trying to get into ketosis then it makes it so that your body is having to break down lots and lots and lots of protein creating excess glucose because it can’t get into the sell that excess glucose could thereby prevent you from going into ketosis or slow down the process in which your liver creates ketones so the whole simple point of all of this to summarize for everybody is my hypothesis on all this based on the research is that aerobic activity going for a simple walk or a run at fifty to sixty percent of your maximum heart rate is going to get your fats mobilize and get you a nikkie ptosis much faster than weight training does that mean that you shouldn’t wait trained not at all I think you should but your ultimate go-to and for what you should tell your friends and family that are doing the keto diet they should be doing simple aerobic activity it’s gonna get them into ketosis faster than anything else in the safest most effective way without any ambiguity and without any of this crazy nonsensical scientific jargon that I just threw at you so as always make sure you’re keeping it locked in here in my channel and I apologize for all the complexity of this one re watch it a couple times be happy see you soon

This Post Was All About Which Exercise Gets You Into Keto Fastest?.
Which Exercise Gets You Into Keto Fastest?

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Which Exercise Gets You Into Keto Fastest? – Thomas DeLauer

Aerobic Activity to generate ketones via Beta Oxidation

Maximal fat oxidation occurs at low to moderate intensity (between 25% and 60% of maximal oxygen consumption (VO2max)

At lower exercise intensities, most of the fatty acids used during exercise come from the blood

As exercise increases to moderate intensity (around 60% of VO2max) the majority of fatty acids oxidized appear to come from IMTAG

At higher exercise intensities (greater than 70 % VO2max), total fat oxidation is reduced to levels lower than that of moderate intensity

This reduced rate of fatty acid oxidation is coupled with an increase in carbohydrate breakdown to meet the energy demands of the exercise

This counterintuitive drop in fat utilization during high intensity exercise is caused by several factors

One factor is related to blood flow to adipose tissue and thus reduced fatty acid supply to the muscle

At high exercise intensity, blood flow is shunted (or directed) away from adipose tissue so that fatty acids released from adipose tissue become “trapped” in the adipose capillary beds, and are not carried to the muscle to be used

Another reason for reduced fat usage at high exercise intensities is related to the enzyme CPT1

CPT1 is important in the carnitine shuttle that moves fatty acids into the mitochondria for oxidation – the activity of CPT1 can be reduced under conditions of high intensity exercise.

As mentioned, with increasing exercise intensity fatty acid oxidation drops while carbohydrate oxidation increases

The increased usage of carbohydrate leads to increased levels of a molecule called malonyl CoA inside the cell – Malonyl CoA can bind to and inhibit the activity of CPT1

CPT-1

An inverse relationship of FA carbon chain length and oxidation exists where the longer the FA chain the slower the oxidation

The slowed oxidation of long chain FAs (LCFAs) (more than 12 carbons) are due to the requirement of a mitochondrial transport protein for LCFA transport

The transport protein known as carnitine palmitoyltransferase-1 (CPT-1) is located on the outer mitochondrial membrane and is responsible for the transportation of LCFAs into the mitochondria

CPT-1 is necessary for LCFA transport, a product of free carnitine, and is found in both the cytosol and mitochondrial matrix

CPT-1 catalyzes the transfer of a FA acyl group from acyl-CoA and free carnitine across the outer mitochondrial membrane forming acyl-carnitine

Once in the intermembrane space, translocase facilitates the transport of acyl-carnitine via CPT-II across the inner mitochondrial membrane at which point carnitine is liberated

During high intensity exercise however, large quantities of acetyl-CoA are also produced via fast glycolysis which enter the mitochondrial matrix and supersede TCA cycle (tricarboxylic acid/citric acid) cycle utilization

The result of the abundant glycolytic derived acetyl-CoA forms acetyl-carnitine and monopolizes the available free carnitine limiting FA derived acyl-CoA transport.

Thus, free carnitine is used to buffer excess glycolytic derived acetyl-CoA by forming acetyl-carnitine, and therefore the limited concentration of free carnitine is a rate limiting step in FA transport/oxidation

**CPT-1 is a product of free carnitine, but during high intensities free carnitine is used to buffer excess glycolytic derived acetyl-CoA, therefore limiting CPT-1’s ability to transport fatty acids into the cell**

Additional

Study – Nutrition

“Maximal rates of fat oxidation have been shown to be reached at intensities between 59% and 64% of maximum oxygen consumption in trained individuals and between 47% and 52% of maximum oxygen consumption in a large sample of the general population.”

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