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.
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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!
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