More specifically, you want help with How to Lose Fat and Build Muscle at the Same Time?
This Post Was All About How to Lose Fat and Build Muscle at the Same Time.
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Find out how you can lose fat and build muscle.
Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.
Find out how you can lose fat and build muscle.
Timestamps
0:00 Introduction
1:00 Exercise and growth hormone
1:14 How to lose fat and build muscle at the same time
2:37 Fat and your energy levels on keto
3:12 Fasting, fat loss, and muscle gain
4:20 The importance of electrolytes for fasting and exercise
5:09 How to bulletproof your immune system (free course)
In this video, we’re going to talk about how to lose fat and build muscle at the same time.
Exercise is responsible for about 15% of fat loss. Dietary changes make up for the other 85%.
While your diet makes up the bulk of your fat loss, it’s still important to exercise.
The key to building muscle while losing fat is to increase the intensity and volume of your exercise.
If you’re on keto and aren’t exercising, you will stop gaining muscle and possibly even lose muscle mass.
Keep in mind that you need plenty of recovery time and sleep after exercising. If you overtrain without recovering, the benefits of exercise reduce significantly.
Exercise can stimulate growth hormone up to 700%—which helps you build muscle.
The lower your carbs, the more you will lose weight because your insulin level will lower. But, insulin is also essential for the growth of muscle. If you increase your carbs to build muscle, you’ll also stop losing fat. So what can you do to both build muscle and lose fat?
Increasing your protein can help increase insulin without stopping fat loss—if you get the right balance. Try around 8oz of protein per meal.
Fasting is the most important thing for losing weight because it brings your insulin levels down. If you’re doing intermittent fasting, you can handle more protein without cause fat gain. Fasting can increase growth hormone by up to 2000%. Just make sure you have 1-1.5 tsp of sea salt and plenty of potassium and magnesium per day while fasting, or you won’t have the energy to exercise.
Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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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Disclaimer:
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.
#keto #ketodiet #weightloss
Thanks for watching. I hope this helps you start losing fat and building muscle at the same time. I’ll see you in the next video.
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9 Reasons You’ve STALLED with Your Weight Loss (on Low Carb)
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This Post Was All About 9 Reasons You’ve STALLED with Your Weight Loss (on Low Carb).
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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.
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Special Thanks to my team and Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student – for working diligently on research as well!
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There could be a ton of various reasons as to why you’ve hit a weight loss plateau. So in in this video, we will go over 9 MAIN REASONS YOUR WEIGHT LOSS IS STALLING! So, Let’s dive in and I’ll see you in the COMMENTS!!
Too Much Fat (especially before bed)
Some people greatly increase their fat intake and think it’ll speed up the fat burning processes, not knowing that fatty acid release is regulated
bHB can activate hydroxycarboxylic Acid Receptor 2 (HCAR2), a Protein Coding gene – among its related pathways are Peptide ligand-binding receptors and cAMP signaling pathway
HCAR2 activation by bHB (or other ligands) reduces lipolysis in adipocytes
Too Much Snacking
Regardless of the food you eat, there will be a hit, or elevation of some extent, on insulin – insulin inhibits hormone-sensitive lipase (HSL), hindering fatty acid mobilization
No Periodic Low Fat Periods
Upregulates when fatty acids liberated from tissue
Activates UCP (browning of white fat)
Fasting and PPAR-a
PPARα increases the expression of several genes, including those involved in lipid transport, β-oxidation, lipoprotein uptake, etc. Specifically, PPARα increases the expression of the fat transporter protein CD36 and uncoupling (fat-browning) protein UCP-2 to increase fat burning
Not Enough Veggies (Butyrate)
One paper all the way back from 1962 that showed how the (rat) liver can turn butyrate into beta-hydroxybutyrate (from here on, BHB), published in the Biochemical Journal. However, for the most part, and for practical purposes, it’s best to think of butyrate and BHB as separate.
The Journal of Functional Foods, 2017:
Butyrate is also a signaling molecule:
Induces the secretion of glucagon-like peptide 1, improving insulin sensitivity.
Increases BDNF levels, promoting neuronal growth and health in the brain.
Inhibits histone deacetylases (HDACs) to change gene expression.
Inhibits NFkB and activates regulatory T-cells to decrease inflammation.
Induces fibroblast growth factor 21 (FGF21) to increase beta-oxidation
Crossing the threshold of Carbs Just Barely
Results in blood sugar spikes
Focusing on Measuring Levels
Food increases the liver concentration of malonyl-CoA, inhibits carnitine acyltransferase I and reverses the fatty acid oxidation process
Inflammatory Foods (LPS related)
A lipopolysaccharide (LPS) is a molecule present on bacterial membranes. Our gut is full of bacteria with LPS but the mucous is preventing their contact with the gut lining.
However, the western diet is associated with higher gut permeability, decreased mucus production and therefore LPS can get into the bloodstream where it triggers a response.
If the gut barrier integrity is compromised continuously, LPSs are constantly leaking to the bloodstream and cause the low-grade inflammation.
Working Out on Full Stomach or with BCAAs in your System
Full Stomach
Study – British Journal of Nutrition
BCAAs
Stress
Stress (any stress) causes the release of cortisol. Cortisol raises blood sugar as part of the “fight or flight” response and, consequently, increases insulin. Insulin kicks you out of ketosis.
For an experimental example, in a study from the American Journal of Hypertension, researchers gave 6 male volunteers cortisol, 50 mg orally four times daily, for 5 days – insulin levels rose 36% from baseline.
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
z
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More specifically, you want help with Rid Your Back Fat: The Fastest Way?
hey guys I’m back for a short video to show you the fastest way to get rid of your back fat and these are the most important things can you take awhile guess what you’re gonna do fast okay fasting hands down is the most powerful tool to get rid of very resistant stubborn fat especially on your back now there’s three types of fat you have the fat in your liver you have a fat in the visceral area around the abdomen okay then you have what’s called a subcutaneous fat and that is the fat that’s superficial right underneath the skin so that is the pizza crust that you might have on the front that wraps right around the back now this is the first thing to go away then this and lastly this right here and this is why it’s frustrating for some people that’s work so hard and they still are not able to get rid of this back fat but I’m gonna show you how to do it so realize that fasting will actually increase your metabolism fasting will normalize insulin and insulin resistance so if you have a stubborn metabolism over time fasting will correct it so if we took the ketogenic diet and you just did this okay and you did not fast you may not ever get rid of your back fat or even the fat around your lower part of your stomach and it really depends on the frequency of your meal so if you’re doing snacks between the meal but it’s still keto you still may have a problem especially if you have a slow metabolism now some people will be able to lose that extra fat but most people will not so if we compare keto with them fasting and fasting is actually more important however if you combine them you’ll have even better results so I’m gonna assume that you’re doing keto that being said 80% of the population if they did fasting for 18 hours would be able to get rid of their back that over a period of time so let’s say for example they skip their breakfast their first meal is at 12:00 and their second meal at 6 that will give you an 18 hour window so this should work for the majority of the population ever if you’re the 20% then it doesn’t work on you’re gonna have to go to 20 hours up to 23 hours okay so 23 hours would give you like a 1 hour of eating that’s called ohm at one meal a day okay but between 20 hours and 23 hours so let’s say for example you skipped breakfast lunch and you ate at 3 o’clock and then you next meal it was at 7 o’clock right here that is a 4 hour window and that will give you 20 hours of fasting that would be very very powerful yet some people need to take it to the next level and fast all the way to this one meal a day which could be at 6 it could be at 5 it could be at 7 it could be 8 it doesn’t really matter it just matters that you fast for 23 hours ok and you will lose the fat in the liver first visceral fat and then subcutaneous fat realize this won’t go away unless you get rid of the fat around the liver so you might not see anything visibly for a bit but it’s happening just give it some time just have patience that’s why we call you a patient and we put you in the waiting room now what are you gonna be consuming when you’re not eating well you can do some tea you can do some coffee I would recommend just a little tiny bit of cream okay not too much I would also recommend because you’re going to be eliminating a lot of fluid and electrolytes to add the electrolytes back in and some B vitamins to nutritional yeast I would also recommend some apple cider vinegar that would speed things up with some lemon juice you can do real lemons and roughly about 2 litres of fluid especially when you’re starting out because you’re going to lose a lot of fluid and don’t forget a little bit of sea salt will be very very beneficial and lastly there’s just a couple other things you can do to speed things up you can start bringing your carbs down below 10 grams I’m gonna put a link down below of a video that I did entitled keto on steroids okay so that will actually help you understand what this means right here and then you can add exercise now you would think exercise would be the most thing it’s the least important thing you see people at the gym all the time that are working out like crazy and they they all have the pizza crust that’s because they’re having the workout drink which is all sugary or the exercise protein bar before during and after they workout and they’re just filling themselves up with carbs so exercise typically will give you like fifteen percent of the results and that’s not consuming any carbs because the carbs that you eat will nullify the exercise results however if you combine the fasting with keto and then add some exercise in here and ideally you would add in a pretty hardcore workout maybe a couple times a week a full body workout we’re using multiple muscle groups cuts called compound resistance that would be really really important but just make sure you don’t over train because that will slow down your progress I’ve had people work out I’m not kidding six hours a day daily yeah no weight loss they’re overtraining and the last thing I would do if if you’re doing everything and it’s just still not happening you may need to cut down your fat to about 70 grams simply because we want to force your body to burn and live off your own fat not the dietary fat as much you don’t want to go low-fat but seventy grams would be perfect alright go ahead and try this and then put your comments down below thanks for watching so I’m back with a quick video to show you the absolute fastest way to get rid woops just oh my gosh so if you want more knowledge on how to create a healthy body subscribe now and get daily notifications
This Post Was All About Rid Your Back Fat: The Fastest Way.
Here’s The Video Description From YouTube
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How can you get rid of back fat and love handles fast? Find out in this short video.
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Keto on Steroids:
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Timestamps:
0:00 Fastest way to get rid of back fat
0:25 Three types of fat
1:00 Why intermittent fasting works
1:16 Keto vs. intermittent fasting
1:50 How long to fast
3:02 Why you don’t see results
3:25 Tips for intermittent fasting
In this video, we’re going to talk about the fastest way to get rid of your back fat. What is the most important thing to get rid of back fat? It’s intermittent fasting.
Hands-down, fasting is the most powerful tool for getting rid of back fat. There are three types of fat you should know about:
• Fat in your liver
• Visceral fat (around your abdomen)
• Subcutaneous fat (just underneath the skin)
When doing a diet, the first type of fat to go away is the fat in your liver. Then, your visceral fat. Lastly, your subcutaneous fat.
Some people work really hard to lose weight, but they can’t get rid of subcutaneous fat that causes that roll around your midsection and back.
So how can you get rid of back fat fast? You have to do intermittent fasting. In this case, intermittent fasting is even more critical than keto. However, if you do both keto and intermittent fasting, your results will come much quicker.
About 80% of the population would be able to get rid of their back fat if they did intermittent fasting for 18 hours a day. The other 20% would need to do 20-23 hours of intermittent fasting.
The best thing you can do is skip breakfast. Have your first meal later in the day to increase your fasting time.
Along with fasting, you should:
• Have less than 10 carbs a day
• Excercise
• Decrease fat to under 70 grams if you want to see faster results
• Try drinking unsweet tea or coffee while fasting
• Get plenty of electrolytes and B vitamins
• Drink plenty of water (2 liters a day)
• Use apple cider vinegar and lemon juice
Intermittent fasting helps:
• Boost your metabolism
• Normalize your insulin
• Decrease hunger
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
DR. BERG’S SHOP:
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Disclaimer:
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.
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More specifically, you want help with The Simplicity of How to Burn Fat 24/7?
hey I’m back and in this video I want to share with you the simplicity of why people can’t lose weight using these simple batteries right here so over here we have a very large battery okay this would be equivalent to your fat okay an average person who is not overweight is carrying around about a hundred thousand calories of potential energy a person that is overweight or obese does carrying probably double that 200,000 calories I think that’s like thirteen thousand grams of fat okay now over here we have a smaller battery or energy storage this is called glycogen this has 1,700 calories of potential energy so we’ve got a hundred thousand to 1,700 and then we got this tiny little battery which is carrying around about 15 calories okay about 4 grams of sugar in your blood it’s like one teaspoon of sugar right here for the blood sugar to be normal okay of course an average person is consuming a lot more than that but these are the three types of fuels that you’re actually running your body on now would it make sense that you’d want to tap into fat so rarely does an average person ever get a chance to tap into the fat simply because they don’t understand this one simple thing there’s a switch right here which tells the body if it’s going to burn fat or glycogen or the sugar in the blood okay and that switch is insulin if insulin goes up okay this becomes blocked and you’re only using this right here if we reduce insulin then we can tap into fat right here now the big question is what controls the insulin to things it’s amount of carbs that you consume and the frequency of how many times you can you eat in general those two things increase insulin and keep you right over here okay if you consume a lot of carbs like a lot of people do an average American consumes over 250 to grams of carbs okay every day to be able to burn fat you got to bring that down that less than 50 now when you chronically consume a lot of carbs okay you start developing damage with this switch it’s called insulin resistance now it’s going to be really hard to tap into fat even when you do things correctly now when you finally get someone on the right plan and you decrease the frequency of eating you decrease their carbs it could take some time to fix this switch okay it could take a month could take six months or longer the key is sticking to it until the switch is fixed so you can eventually tap into the fat and this explains why it takes some time with certain people to really tap into the fat simply because they have a lot of insulin resistance because they’ve done the carb thing chronically too long the best thing to do is to focus on other indicators of health because it’s good healthy to lose weight not lose weight to get healthy I’m talking about your cravings and your hunger if that’s going down if your energy is going up then that means it’s working all you have to do is give it more time now for those of you that are new I put a link down below of exactly how to combine lowering your carbs and not eating so frequently it’s called healthy ketosis and intrument if fasting so click the link down below study it learn about it apply it get the results but make sure that you focus on getting healthy first before you start losing the weight and that way you won’t set yourself up for a failure thanks for watching so if you want more knowledge on how to create a healthy body subscribe now and get daily notifications
This Post Was All About The Simplicity of How to Burn Fat 24/7.
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Timestamps
0:09 Explaining fat burning using batteries
1:07 The three types of fuel
1:23 What you need to understand
1:50 What controls insulin?
2:04 How to burn fat
2:20 Insulin resistance
2:37 When you’re on the right path
3:09 The best thing to do
In this video, I want to share with you the simplicity of why people can’t lose weight.
Fat burning explained:
The large battery — is equivalent to fat (about 100,000 calories of potential energy)
The medium battery — is glycogen (about 1700 calories of potential energy)
The small better — is carrying around 15 calories (1 tsp. of sugar for the blood sugar to be normal)
The above are the three types of fuels that you run your body on. Wouldn’t it make sense to tap into fat? The average person rarely gets to tap into fat and lose weight simply because they don’t understand this one simple thing.
There is a switch that tells the body which fuel it’s going to burn. When you reduce insulin, you can tap into fat.
What controls insulin?
1. The amount of carbs you consume
2. How many times you eat in general
These two things increase insulin and keep you from fat burning. An average American consumes over 250-300g of carbs per day. To burn fat, you need to reduce that number to less than 50g.
When you chronically consume a lot of carbs, you start to develop damage to this switch. This is called insulin resistance. This makes it really hard to tap into fat even when you do things correctly.
When you’re on the right eating plan, and you decrease your frequency of eating, it could take time to fix this switch. The key is sticking to it until the switch is fixed, so you can tap into the fat and lose weight.
The best thing to do is to focus on other indicators of health. It’s get healthy to lose weight, not lose weight to get healthy. For example, if your hunger and cravings are going down and your energy is going up, that means it’s working, and you just need to give it more time.
To combine lowering your carbs and not eating too frequently, you need to try healthy ketosis and intermittent fasting.
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
DR. BERG’S SHOP:
Follow us on FACEBOOK: fb.me/DrEricBerg
Send a Message to his team: m.me/DrEricBerg
ABOUT DR. BERG:
Disclaimer:
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.
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Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)
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More specifically, you want help with Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)?
there’s a lot of random causes for belly fat accumulation but I wanted to break down the five biggest causes specifically for men okay we’re talking about scientifically proven reasons the body would store fat within the abdominal region okay this isn’t random nonsensical stuff this is scientifically backed legit stuff that you can apply when you understand this knowledge to ultimately get leaner and get the body and the life that you want okay we have videos coming out almost every single day so go ahead and hit that red subscribe button and then please go ahead and hit that Bell icon to turn on notifications so you know whenever I go live or whenever I post a new video I also want to make sure you check out good culture at your local grocery store now good culture is a really interesting kind of cottage cheese I’m not always the biggest proponent of cottage cheese but when I met the guys over at good culture I realize that not all cottage cheese is created equal so these guys are awesome so literally we’re talking just a couple of ingredients no carrageenan none of the preservatives just straight-up keto or low-carb friendly cottage cheese that’s gonna get you a good amount of protein to support your lean body mass which ultimately revs up your metabolism so I just encourage you to check them out either doubt their website or just go find them at Whole Foods or go find them at sprouts or whatever your local grocery store is because it’s probably there all right let’s go ahead and let’s dive in to number one number one is not getting enough salt yes believe it or not one of the main mistakes when it comes down to having belly fat is because you’re messing around with your sodium levels too much you see sodium plays a very big role in our overall fluid balance and ultimately our cortisol levels see what happens is we have something known as aldosterone aldosterone is a hormone that regulates fluid balance so what happens is when we don’t have enough sodium at any given time within our body aldosterone levels increase to help us retain water so not only does cutting sodium out cause you to be puffy and retain water but also causes a subsequent increase in cortisol because aldosterone and cortisol tend to increase together now when we have a lot of cortisol flowing around it’s not always bad but if we have cortisol flowing around in conjunction with insulin like when we’re eating or we’re just chronically stressed out we have high levels of cortisol well that is going to accumulate in the way of belly fat simply because we have four times as many cortisol receptors in our abdominal fat tissue than anywhere else in our body and it all comes down to a simple enzymatic process with an enzyme known as 11 hydroxy steroid dehydrogenase this particular enzyme turns cortisone into cortisol directly at the site of our fad and all it takes is having your sodium levels a little bit out of whack and then being a little bit stressed out and eating just a tad too much to have it accumulate right to your belly so get good high-quality salt in like redman real salt or Himalayan salt or just some kind of good quality salt not typical iodized salt that you’d get in restaurant food for instance okay I know that’s a weird one now let’s move into mistake number two okay this is doing your cardio while you are in a fed state yeah believe it or not it can cause belly fat to accumulate simply because you’re breaking down the wrong kind of tissue at the wrong time all right so basically when you do cardio in a fed state you’re not doing a whole lot if you’re an endurance athlete or you’re training for something it’s a little bit different but if you’re someone that is just trying to go to the gym to do a little bit of cardio then doing it in a Fed state after you’ve already had breakfast or after you’ve already eaten is actually just kind of wasting your time and causing you to potentially store fat you say we want to be doing our cardio in small amounts in a fasted state now there’s a study that was published in the Journal of physiology that broke this down and show you how aggressive the fat loss can be if you just switch to doing it in a fasted state okay so this study took a look at nine participants and had them do cardio under two different circumstances had them do 75% of their vo2 max so a decent rate of cardio but one group did it after an overnight fast and one group did it in a fed state not an extended fast just simply overnight and then working out or doing your cardio well it turns out inside our muscles we have something known as a MTG intra Maya cellular triglycerides these intra Maya cellular triglycerides are fats that are in our muscles now what they did is they measured their intra Maya cellular triglyceride levels at the beginning of the study and then at the end well they found the group that did their cardio in a fasted State burned through three times as much of the fat stored in the muscle than the other group that is a huge difference fasted cardio makes a big difference if you do fed cardio it can alter hormone and make it so you Altima tend up storing belly fat now another study that was published in the European Journal of applied physiology took a look at a specific genetic process known as P 70 s 6k P 70 s 6k helps regulate what a cell takes in in the way of nutrients and what they found is that after a workout P 70 s 6k was significantly higher if you were fasted than if you weren’t which means that when you do eat food after a workout if you do that workout fasted that food is less likely to go to storage it’s more likely to replenish cells that need to be replenished after the workout because what you don’t want to have happen is finish a workout and then eat a bunch of food and have some of it go to restoring and some of it go to body fat accumulation so it’s very important that you do your cardio fast it even it’s just 15-20 minutes okay and the third mistake which quite frankly is probably one of the most profound is sleep deprivation and I just wanted to list this here because it doesn’t take much in the way of sleep deprivation to cause a big problem of course when you’re sleep deprived you have elevated levels of cortisol okay that can be bad in and of itself but let’s expand a little bit more there was a big study that’s published in the public library of science that took a look at over a thousand people and it found that of these thousand people if they got less than five hours of sleep they ended up having 16% less leptin and 15% more gralen what does that mean leptin is something that signals to your brain to rev up the metabolism so when leptin was lower they had less signaling processes to tell the body to rev up the metabolism so essentially their metabolism slows down significantly ghrelin is what makes you hungry it’s what makes you want to eat so a 15 percent increase in Grayland so slow in the metabolism down by communication to the brain but then also at the same time increasing your hunger levels okay but now let’s take a look at another study ok this study was published in the journal molecular level and it took a look at what happened with test subjects when they were forced to be sleeping a little bit less so this particular study took a group of participants divided into two groups one group slept for eight and a half hours another group was forced to get up after four and half hours they did this for an extended period of time now what they found was that the group that had less sleep had a significant increase in specific endocannabinoid signaling what that means is in no cannabinoid scepters were elevated therefore triggering what’s called a cb1 receptor cb1 receptors are cannabinoid receptors okay so it’s the same kind of receptor that would trigger the munchies from some kinds of recreational drugs right so we’re getting the same effect being sleep-deprived on our cv one endo cannabinoid receptors than we are from a recreational drug leading to lots of snacking lots of munchies and significantly more caloric intake so they found the group that was sleep deprived not only had the increase in the cb1 activity but they actually were snacking significantly more between meals and ended up gaining weight so part of it is hormonal with the cortisol but part of it is also psychological and what’s happening now let’s go ahead and let’s talk about another one the fourth mistake is going to be consuming too much fruit in an effort to be healthy okay I see a lot of people that end up switching over to smoothies they try to consume fruit they try to consume these healthy beverages and they end up having a lot of fruit fructose is fine in moderation but our bodies aren’t designed to break it down a lot you see when fructose is metabolized excess fructose ends up leading to activated glycerol to make this very simple activated glycerol is the backbone of a solid fat fat is glycerol and three fatty acid molecules okay triglyceride so all that means is that when we have too much fructose we are giving ourselves a step up for fat to ultimately build carbs from fruit turn to fat much faster than carbs from anything else so when we’re trying to be more effective we’re trying to be just healthy and we’re having fruit it’s actually doing us a disservice now let me give you a little bit of context there was a cool study published in the journal nutrition okay took a look at people and I had them consume a 100% glucose drink then it had them consume a 50% fructose and 50% glucose drink then at another time had them consume a 25% glucose and 75% fructose drink well guess what they found that fat accumulation doubled simply between the 100% glucose and the 50% glucose and fructose so all I had to do was add a little bit of fructose in and fat accumulation doubled okay so if you’re getting a lot of carbohydrates from fruit it does not take much to turn that into fatty acid accumulation be very very careful and then of course you combine that with sleep deprivation it’s just it’s just a wicked disaster that ultimately leads to belly fat accumulation now this last one is one that you’re probably not gonna be too happy to hear about and it’s all about having a tad too much in the way of alcohol okay now I’m not talking about beer specifically I’m talking about just alcohol in general doesn’t matter what kind of alcohol you drink it ends up elevating estrogenic activity within your body okay there’s a study that was published in the journal toxicology that found when ethanol was in the system which is alcohol there was a significant increase in free-flowing 17 hydroxy estrogen so we end up having way more estrogen floating through the body which binds with fat and leads to fatty acid accumulation but there was also a subsequent decrease in testosterone and a decrease in androgen receptor activity at the hepatic level so less androgen receptors the liver level which means less ability for men to utilize testosterone or have actual male pattern characteristics right so estrogen was playing a big role and estrogen definitely leads to significant amounts of belly fat so that’s a big problem there now one thing you do need to keep in mind is that when you are consuming alcohol your liver has to process that alcohol and that means that everything else takes a backseat so it’s processing alcohol cuz it’s a poison essentially which means if you are eating along with your drinking your body’s going to preferentially deal with the alcohol first and the food that you ate is going to have no choice but to ultimately go to storage and it’s going to get processed in the liver and it’s going to deposit next to the liver so the point here is if you’re going to drink something drink something that is not going to be super unhealthy and full of congeners so get something a little bit more along the lines of a pure distilled vodka or something like that and try not to drink along with a heavy meal so here you have it we broke down the five biggest causes of belly fat for men big mistakes that can be simply corrected with the tips that I provided as always make sure you’re keeping it locked in here on my videos and I will see you in the next one
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Belly Fat | Top 5 Causes of Belly Fat for MEN [2019] (Fat Loss 101)
1) Not enough Salt and Glucocorticoids (cortisol) out of balance
Salt & Cortisol:
Low sodium levels cause an increase in aldosterone, an adrenal hormone that seeks to preserve sodium in the body when it’s perceived to be scarce – aldosterone is responsible for telling the kidneys to retain the salt that your body needs. In other words, a lack of sodium can cause the brain to send signals to the adrenal glands to increase the release of aldosterone, which is responsible for water balance – cortisol is released alongside aldosterone.
Cortisol & Belly Fat:
Tissue cortisol concentrations are controlled by a specific enzyme (11-hydroxysteroid dehydrogenase) that converts inactive cortisone to active cortisol. This particular enzyme is located in adipose tissues – the gene for this enzyme is expressed more by obese conditions and has also been demonstrated in research that human visceral fat cells have more of these enzymes compared to subcutaneous fat cells. Thus, higher levels of these enzymes in these deep fat cells surrounding the abdomen may lead to obesity due to greater amounts of cortisol being produced at the tissue level. Additionally, deep abdominal fat has four times more cortisol receptors compared to subcutaneous fat. Cortisol can increase the activity of lipoprotein lipase (LPL), the major fat storing enzyme – there’s more cortisol receptors in visceral fat, hence more LPL activity there.
Study – Oncotarget:
The randomized, open-label pilot trial was conducted at a single institution. A total of 85 obese people were enrolled. All participants were served meals three times a day, and provided either a low salt diet or control diet with same calorie. Reductions in body weight (–6.3% vs. –5.0%) and BMI (–6.6% vs. –5.1%) were greater in the low salt group than in the control group. Extracellular water and total body water were significantly reduced in the low salt group compared to the control group. However, changes in body fat mass, visceral fat area, and skeletal muscle mass did not differ between the two groups. The observed decrease of body weight was caused by reduction of total body water, not by reduction of body fat mass or visceral fat mass.
2) Cardio in a Fed State (benefits of fasted training in general)
Fat Loss (Intramyocellular Lipids) & Muscle Growth (P70S6K)
Study – The Journal of Physiology:
Findings- During F but not during CHO, the exercise bout decreased IMTG content in type I fibres from roughly 18% to 6% area lipid staining. Exercise-induced net glycogen breakdown was similar in F and CHO – however, compared with CHO, mean rate of postexercise muscle glycogen resynthesis was 3-fold greater in F.
Study – European Journal of Applied Physiology
A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks – one of the sessions was performed on an empty stomach after an overnight fast. Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state – fasted training group saw a bigger increase in p70s6k.
3) Sleep Deprivation – Metabolic Health
Study – Public Library of Science: Medicine:
In this study, subjects (1,024 ) who consistently slept less than five hours a night had significant differences in the hormones leptin and ghrelin as compared with people who slept an average of eight hours a night. More specifically, subjects suffering a lack of sleep had 16% less leptin and nearly 15% more ghrelin than those who were well rested did.
Molecular Level (endocannabinoids)
Lack of sleep increases activity of endocannabinoid 2-arachidonoylglycerol (2-AG), which is mediated via the CB1 receptor.
4) Too Much Fructose:
After the 100:0 glucose bolus, fractional lipogenesis rose to only 8%, which is quite low compared with the 23% observed previously (32). After consumption of the 50:50 and 25:75 solutions used here, the peak in lipogenesis was 17%.
Lipogenesis increased 2-fold when as little as half the glucose was replaced with fructose.
5) Estrogen & Alcohol
Study – Toxicology:
The study looked to investigate if ethanol alters aromatization of androgens and concentrations of hepatic estrogen and androgen receptors. In rats given ethanol, hepatic aromatization of androgen to estrogen was significantly increased by the ethanol administration.
.
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More specifically, you want help with The 7 Symptoms That Prove You Are Burning Fat?
so we’re going to talk about the seven symptoms that actually prove you are in fat-burning okay and when I say fat-burning I’m talking about ketosis number one cognitive affects your memory your focus your concentration your your attention span will all improve okay number two your mood is elevated you’re more cheerful you’re less irritable you’re less edgy you have a higher tolerance to stress you can handle babysitting a lot of kids in a room for over eight hours in a daycare center without any problem number three energy is increase the need for sleep goes down I require a lot less sleep now that I’m doing this there before no more cravings to carbs sugar candy cookies and starches that goes away number five you’re not hungry anymore you can go long periods of time without food now some of these improvements might occur initially and as you do it longer you’ll get more of these improvements so if you’re still craving it means that you’re not quite doing it right or you’re not doing it long enough okay number six your waist is shrinking okay it’s getting smaller and close our loser at number seven weight loss now notice how I put this last and this is very important okay because most people are focused on this first but they’re ignoring all the benefits remember it’s get healthy then lose the weight so part of the get healthy process is stimulating the anabolic hormones which I’ll explain in a second that involve taking protein in repairing tissue in the body so the antibiotic means a building it’s not breaking down its building back up so what happens when you do health Aikido and in a minute fasting especially you’re stimulating more testosterone growth hormone which then stimulates something called IGF which is kind of an extension off growth hormone and it creates certain effects with a liver and throughout the body or actually it’s produced by liver but it works throughout the body and look check this out insulin is an anabolic hormone I’ll come back to that too and then glucagon which is also produced in the pancreas so they work together so what’s happening is a lot of times as you get older and then you start doing keto you might not see the huge progress that some younger person has simply because you may have a trophy maybe you’re going through menopause and you have a loss of muscle protein in the legs and the thighs in the buttocks and it looks just like that so you get it from a seated position or you walk up the stairs and you find you have a hard time doing that because you’re your quadricep your thigh muscles are weak well a lot of that’s atrophy so if you do this program guess what your body may not just tap into the weight loss right off the bat it might have to rebuild these proteins and that is the point that you have to realize so how do we enhance testosterone growth hormone and insulin and glucagon let’s go through that well by doing healthy Kido dropping your carbs having good amount of fat moderate protein you can stimulate testosterone growth hormone is stimulated by small amounts of protein or moderate amount of protein keeping your blood Sugar’s low sleep and intense exercise so adding exercise is really important I know you probably thought that we want to keep insulin as close to zero as possible but most people have insulin resistance so they have a situation where they have a lot of insulin but it’s ineffective it’s not working so if it’s not working you’re gonna have a hard time building muscle protein or impairing body tissue that required me know acids because you need this insulin but as you do healthy keto and then fasting you improve insulin resistance so you start to have insulin now it’s available to you and it reduces but it’s more effective it actually works as these hormones start to work better and better you start having more effects of these anabolic hormones so you have more rebuilding so that tissues heal they repair but maybe not weight loss because you’re gonna retain some of this protein and it’s a bit heavier if you compare it to fat if you’re looking at the same volume but you will start seeing waist size changes or reduction pretty soon to stimulate glucagon you have to increase protein and exercise those are the two things with that so don’t forget to add exercise to your healthy keto program definitely you can work on intimate fasting start to go less frequent if you want to speed things up I talked about that even to one meal a day and then number three maybe you need to decrease your carbs a little bit more maybe down to 10 grams per meal and I have another program it’s called keto on steroids updated which I’ll be releasing shortly and it has even a more hardcore program for those people that are just like serious about it and they just want to jump in and just do whatever it takes it’s hardcore it’s the ultimate deep ketosis on steroids okay and then we may recommend that you decrease your fat a little bit because if you’re doing these MCT oil and too much coconut oil and and you’re doing bulletproof coffee all this extra fat is unnecessary especially if you’re trying to burn your own fat why give your body extra fat that has to focus on that and leave your own fat alone alright guys there you have it the seven symptoms that prove that you are in fat burning so if you’re enjoying this content go ahead and share it with someone that could really benefit from it
This Post Was All About The 7 Symptoms That Prove You Are Burning Fat.
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In this video, Dr. Berg talks about the 7 symptoms that prove you are burning fat (ketosis).
1. Cognitive (memory, focus, concentration, attention span)
2. Mood (less irritable, less edgy, high tolerance to stress)
3. Energy (the need for sleep goes down)
4. No Cravings (to carbs, sugar, starches, etc.)
5. Not Hungry (you can go long periods of time without eating)
6. Waist Size Reducing
7. Weight Loss
Most of the time, people would focus more on the weight loss part and ignore all the benefits, but remember that “It’s getting healthy first then lose the weight” and part of the “get healthy” process is stimulating the anabolic hormones that involve taking protein for repairing tissue in the body to rebuild atrophy.
Eric Berg, DC Bio:
Dr. Berg, 53 years of age, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of “The New Body Type Guide” and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. 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.
#keto #ketodiet #weightloss #ketosis
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Keto Coffee Truth | Fasting Rules | Prebiotics- Weekly Q&A- Thomas DeLauer
New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Keto Coffee Truth | Fasting Rules | Prebiotics- Weekly Q&A- Thomas DeLauer?
I’m answering your questions once again okay this is a weekly thing so if you’re new to my channel congratulations you get to experience some cool stuff because what we do is every single week I break down all the videos that I posted the week before and I take some of the top questions in these top questions I answer now full disclaimer this does not mean that if your question wasn’t answered that it wasn’t considered a top question yeah I just have to rotate through and sometimes we have people that will ask questions each week and I don’t always like the feature the same person I like to cycle through and give everyone a chance to be a part of this community so the first video that I’m going to talk about is a video I posted last week called adding fat to coffee the amazing benefits fat loss and more so I was talking about how like actually adding fat into your coffee has true metabolic and physiological effects it’s not just about like slowing down coffee and slowing down the absorption there’s actually some cool effects like actually does some metabolic things so Eric Nabal says I’ve noticed that I drink less water and feel just as hydrated on days that I add saturated fats my coffee is there a hydrating component of saturated fats or is this just satiating in some other way that my body confuses this hydration actually Eric that’s interesting I there’s nothing scientifically backing this specifically with adding saturated fats but your body does make something known as molecular water where it pulls hydrogen from fats and combines with oxygen you breathe so it would make sense that if you have more saturated fats you have more bioavailable hydrogen that could combine with oxygen to therefore make molecular water that’s a theory but it would make sense Lois Sarah says Thomas instead of geek and I substitute with raw organic butter that is bought from a local farm here in South Florida yeah that’s totally fine it’s not gonna be still gonna have the milk solids but at least gonna be good quality Wendy Skelly says if your intermittent fasting only eating two meals a day with a four-hour window and no breakfast if you have this in the morning would it break your fast so when would the best time to drink this be would it be okay as part of your first meal at 1:00 p.m. it would totally be okay with part of your first meal so I mean the big thing for you Wendy is you know as long as you’re not drinking it too close to bedtime I mean it would break you fast so you want to make sure that it’s allocated as an actual meal but just make it early enough in your day where it’s not going to keep you up remember that if you have caffeine around six hours before bed it’s gonna mess you up Clint o Frey says is adding it to my matcha green tea just as good coffee messes with me yeah you can still have an effect you’re not going to get the polyphenol effect from coffee but you’re getting a whole different subset of benefits from the catechins that are in green tea and you still get in the caffeine so different method of kind of getting that bulletproof coffee / bulletproof tea in but it’s still gonna work just in slightly different ways okay the next video was which prebiotics are best and when to take them this was a video talking about prebiotic fiber and how this actually works in your body and the difference between prebiotics and probiotics and when you should time taking prebiotics we’re eating probiotic rich foods like asparagus and artichoke lizard geek says does fasting let the stronger bacteria live like what intermittent fasting slowly kill off bad bacteria and up the number of stronger bacteria yeah in some degrees yes so like the same time when you get good sleep you end up having the firm acute tastes kind of level off so yeah you to have that effect so fasting is really good for your gut bacteria but also can kill off all kinds of gut bacteria good and bad so extended fasting sometimes when you come back from a longer fast you feel bloated and a little bit digestive Lee messed up that’s why it’s good bad and ugly I suppose Louie’s cologne says interesting but it does raise a few questions if this fat bacteria that grows over a long flight is repeatable is this due to stress is the fat bacteria thriving due to other hormonal changes caused by traveling or is the fat bacteria growing due to dietary changes I would honestly say probably the latter it’s probably dehydration but also have to remember that even when you’re you know in an airplane cabin you’re still sitting at an average of like 8500 feet in the cabin so altitude is out of whack so so many things are out of whack so it could be the stress it could also just be the fact that you’re you know just your whole circadian rhythm is messed up but honestly stress and dehydration apply the big ones Abiola and if some says so when is the best time to take prebiotics so I love taking prebiotics staggered with probiotics so what I can do is I’ll take probiotics and then later on in the day I’ll take prebiotic fiber to hopefully help grow those probiotics get the beneficial effect so drink kombucha eat kimchi and then maybe an hour later so then have my prebiotics that way ends up being in a great situation to kind of grow that bacteria Matt Joyce says do high stress levels contribute to the change of gut bacteria as far as artichoke is it okay to – Malo and kido first off artichoke is totally good to go on keto love artichoke and then yes stress can definitely contribute I’ll do a separate video on that cuz stress plays a big role in your gut bacteria Sealy McGrady says that was very interesting do you think that this can cause tummy troubles when you’re traveling I seem to have a problem like that tummy troubles when traveling like gas and bloating a lot of times end up having to do with pressurization changes so there’s been some topics out there so you can research that that’s a pretty common thing latex says great video Thomas is it better to consume prebiotic or probiotics and food than from pills I used to take them in pills however now I’m switching to food always food ok sure supplements have their place I own a supplement company I’m not anti supplements they have their place but by far go for a whole food whenever possible next video coconut oil versus MCT oil is one better than the other this was a great video I was talking about what exactly is MCT what exactly is coconut oil and like is there one that truly is better and honestly no they’re both grade they just have different applications Glock Meister says regarding cooking with MCT versus coconut should mctv avoid when cooking with a heat at 325 or higher I thought the MCT has lower heat stability than coconut oil so couldn’t pan frying or bacon with MCT theoretically result in increased inflammation from the damaged fats yes MCT is not as stable so it does have a higher degree of lipid peroxidation at heat so be careful with that cook with coconut oil don’t cook with MCT drizzle it on the finished food zealot Patriot says doesn’t heating the coconut oil change the molecular structure yes to a certain degree but coconut oil is pretty stable for beverages to drink at night on keto this was a great video this broke down for my favorite things that I drink just I just I don’t know I need to chill out at night like when I want to switch it up I want to sip on some hot chocolate I want to sip on these things so great video if you want some really cool ideas just on different ings to drink during during keto Jackson Delana says but Thomas what about calcium carbonate that’s in fortified nut milks I’ve read that that’s the worst form of calcium and rapidly calcified blood vessels what do you think I’m a fan of keeping calcium as low as possible when it comes down to just extra we don’t need extra right so yeah you’re correct but just go for a brand that doesn’t happen in it there’s a lot out there they’re just ones that separate you usually have to shake them up quite a bit PR RP says is taking a high quality organic probiotic powder sell meant okay for Kido what’s the best time to take this he mentions this because the LeConte Oh chocolate drink that I mentioned in that video has Prima prebiotic and probiotics in it yes you’re totally fine you could definitely take that I would assume do it at night as long as it doesn’t give you gastric distress over over the time that you’re sleeping that can kind of keep you up rabbu-l Gonzales says thanks for the video Thomas I have a question though wouldn’t the theobromine and caffeine and the cacao interfere with sleep first of all it’s such a small amount probably not but second of all there’s strong and an amide levels in cacao that helps support endocannabinoid function this natural endocannabinoid function within your body is going to help you out a lot helps mellow you out helps modulate inflammation helps you sleep so usually that supersedes that theobromine that might perk you up a little bit okay this next video was called the ten commandments of fasting everything you need to know this video was epic okay think it like slightly broke the internet a little bit like a hundred thousand views in like a little over a day was great did it as a premiere so it was like I was able to be there live it was really cool lizard geek says what about carbonated water any benefits or disadvantages to drinking in on a fast as of right now jury’s still out but it should be good to go I don’t think the carbonation effects anything Steve Pimentel says what about powdered creamer that breaks a fast I’m guessing that’s what you’re asking so we don’t want to be consuming powdered creamer we want to be waiting until after the fast is done just no calories there Gloria Robin says rice is full of protein I thought that rice was a car rice is a car but it still has amino acids that can be extracted and used as proteins like rice protein for example it doesn’t have the carbohydrates but it has the grains it has the proa means that it has the specific aminos that complete at least gift you some of the essential amino acids mark Bertelli says hi thomas thanks for all the great work how about alpha lipoic acid and acetyl l-carnitine while fasting i find that alpha lipoic acid and acetyl l-carnitine in particular very useful for the cognitive benefits yeah acetyl l-carnitine does feel good in the brain that acetyl group allows the l-carnitine across into the brain across the blood-brain barrier l-carnitine itself is not that great but acetyl l-carnitine is tremendous alpha lipoic acid very powerful antioxidant use it in moderation you will notice it helps your skin so while fasting yeah you’re totally good to go and the acetyl l-carnitine you’re totally good to go to just make sure it’s in a capsule and not a soft gel and that wraps it up so tune in next Wednesday would have post up another fasting and keto recap and all of my other videos that have all the other questions that people ask so make sure you put any additional comments or questions that you have down in the bottom of this video and that way I can try to answer some of those as well we’ll see you soon
This Post Was All About Keto Coffee Truth | Fasting Rules | Prebiotics- Weekly Q&A- Thomas DeLauer.
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Keto Coffee Truth | Fasting Rules | Prebiotics- Weekly Q&A- Thomas DeLauer… In this video, Diet/Nutrition/fitness/health Expert, Thomas DeLauer answers a handful of questions from his viewers surrounding keto coffee, fasting rules, prebiotics and more!
Adding Fat to Coffee – The Amazing Benefits (fat loss and more)
Eric Knable
I’ve noticed I drink less water and feel just as hydrated on days I add saturated fats to my coffee. Is there a hydrating component of saturated fats, or is this just satiating in some other way that my body confuses as hydration?
Luis Suarez
Thomas instead of Ghee can i substitute with Raw Organic Butter that is bought from a local farm here in south florida?
Wendy Skelly
If you are intermittent fasting only eating 2 meals a day with a four hour window (no breakfast) if you had this in the morning it would break your fast right? So when would the best time to drink this? Would it be ok as part of your first meal at 1pm?
Clint Ofray
Is adding it to my matcha green tea just as good? Coffee really messes with me…
Have you heard of soundbaths and what do you think of them?
Which Prebiotics are Best & When to Take them (for optimal results)
LizardGeek
Do does fasting let the stronger bacteria live? Like would intermittent fasting slowly kill off the bad and up the number of stronger Bacteria?
Luis Colon
interesting…but it does raise a few questions if this fat bacteria growing test over long flights is repeatable. 1. Is this due to stress (cortisol).2. Is the fat bacteria thriving due to other hormonal changes caused by traveling.3. is the fat bacteria growing due to dietary changes (dehydration, etc.)?
Abiola Animashaun
So when is the best time to take prebiotics or probiotic?
MatTroise
Do high stress levels contribute to the change of gut bacteria? As far as Artichoke, is it ok to consume while on keto?
Ceilih McGrady
That was very interesting. Do you think that can cause “tummy troubles” when you’re traveling? I seem to have a problem like that.
lachyx
Great video Thomas, is it better to consume prebiotic / probiotics from food than from a pills 💊? I used to take them in pills, however now switching to food.
Coconut Oil vs MCT Oil – Is One Better Than the Other
glockmeister
Regarding cooking with MCT vs Coconut Oil: Should MCT be avoided when cooking with heat at 325 or higher? I thought that MCT has lower heat stability than coconut oil. So couldn’t pan frying or baking with MCT theoretically result in increased inflammation from the damaged fats?
Zealot Patriot
Doesn’t heating the coconut oil change the molecular structure?
4 Beverages to Drink at Night on Keto
Jackson Dellana
But Thomas! What about Calcium Carbonate in fortified nut milks? I’m read that it is the worst form of calcium, and rapidly calcifies blood vessels. What do you think?
Pr Rp
Is taking a high quality organic Prebiotic powder supplement ok for keto? What’s the best time to take this?
Also a probiotic supplement? Are these both ok to take at night time before bed?
Rahoul Gonsalves
Thanks for the video Thomas. Have a question though, wouldn’t the theobromine and caffeine in the cacao interfere with sleep ?
10 Commandments of Fasting – Everything You Need to Know
LizardGeek
What about carbonated water? Any benefits or disadvantages to drinking it on a fast?
Steve Pimentel
how about powdered creamer Thomas?
Gloria Robbins
Rice is full of protein? I thought that was a carb?
Mark Portelli
Hi Thomas, thanks for all the great work. How about Alpha Lipoeic Acid and Acetyl L-Carnitine while fasting? I find ALCAR in particular very useful for the cognitive benefits.
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https://ketocourse.com/wp-content/uploads/2019/05/36367/keto-coffee-truth-fasting-rules-prebiotics-weekly-qa-thomas-delauer.jpg360480Jim Jeffrieshttps://ketocourse.com/wp-content/uploads/2017/06/logo-big-rectangular-1.pngJim Jeffries2019-02-20 15:00:082019-05-28 18:09:29Keto Coffee Truth | Fasting Rules | Prebiotics- Weekly Q&A- Thomas DeLauer
Keto Drinks | Night Time Keto Beverages | Improved Sleep – Thomas DeLauer
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all right so when it’s time to settle down and wind down for the night sometimes you just like to sip on some things right you’d like to maybe sip on some chocolate milk or maybe you like to sip on hot chocolate I don’t know whatever the case may be the fact is when you’re on a ketogenic diet sometimes you end up missing out on some of those things I know personally I do and that’s why I’d come up with a couple of particular drinks that I sip on throughout the course of the night that helped me fall asleep but also give me that sense of satiation or that sense of mental fulfillment that I really seek when I’m on a low-carb diet you know what to be on a keto diet to abide by any of these recipes these recipes are good to go no matter what but obviously they have a solid purpose if you’re on a low carb or keto diet hey you were tuned into the Internet’s leading performance fat loss and nutrition channel new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time but a bunch of other videos peppered in throughout the week as well also make sure you turn on that little bell button so you can turn on notifications so you know whenever I go live or post a new video all right so let’s break down this first one I’m gonna give you three different drinks here so three different things that you can compile easily and all these recipes are gonna include the ingredients that are in front of you right here so super simple super straightforward the first one is 80 variation of bulletproof or keto coffee except we’re not using coffee we’re using tea and we’re not using green tea or matcha we’re actually using chamomile okay so we’re literally making a phat chamomile tea and I know that just sounds like I’m just compiling a bunch of ingredients together but the fact is there is some legit merit behind each and every ingredient that I’m gonna throw into this so first off let’s talk about chamomile tea for a second so we’ve all heard the whole Peter Rabbit thing where chamomile tea helps you feel better when you’re sick or helps you relax helps you wind down well honestly there is some legitimate physiological merit to that you see there’s two main reasons that chamomile has this effect on your body and why I’m a huge fan of it the first one is something known as terpenoids okay these terpenoids do a very unique thing within the body they inhibit what are called cyclooxygenase enzymes so cox-1 and cox-2 enzymes these are the same enzymes that aspirin inhibits now you might be wondering why does this help you relax well when you’re in pain it’s hard to relax and you may or may not realize it but when you have a high degrees of inflammatory signaling going on within your body you have this feedback loop that’s telling your brain to stay awake so it actually helps relax you by literally physiologically relaxing your body by reducing inflammation but the other thing the one that’s really big is a particular flavonoid known as apigenin apigenin does something very cool it binds the benzodiazepine receptors now I’m not gonna go down a pharmaceutical rabbit hole here but if you ever heard of xanax you’ve ever heard of valium or anything like that those work on those benzodiazepine receptors that’s why they’re called benzos right so chamomile actually has an effect on the benzodiazepine receptors giving you an anti-anxiety effect that’s why legitimately you feel so relaxed when you consume chamomile tea so of course that’s the reason why we’d want to sip on it at night but when we combine some interesting ingredients with it it doesn’t even cooler things for example ghee okay we mix it up with a tablespoon or so of ghee use as much as you want to half tablespoon tablespoon two tablespoons if you’re bigger and want more fat in your diet okay the cool thing is the ghee contains something known as butyric acid or pewter right okay this is a short chain fatty acid that feeds the intestinal cells so it actually helps nourish the cells within our small intestine and within our large intestine very very powerful stuff not to mention of course it’s a very viable fat to use on a low-carb diet but there’s an even cooler thing that happens butyrate is a precursor to gaba and a lot of people don’t realize this gaba is gamma-aminobutyric acid okay gaba is the opposite of the glutamate cycle in the brain basically more gaba more relaxation you have two phases that the brain can be in it can be in glutamate phase or gaba phase we want gaba phase towards the night time so the ghee actually promotes that process within the body then lastly you’re going to add a tablespoon of coconut oil okay now all you’re gonna do is add this into the mix then whip it up make it into a nice hot frothy chamomile tea now coconut oil we know all the benefits of course we got the mono Lauren which is coming from the lauric acid we’ve got the MCTS we got a lot of benefits I don’t need to go down that rabbit hole okay so let’s go ahead and let’s move on to the next drink super simple drink something that I have coined as my own choco muumuus now a funny story the reason that I call it my choco muumuus isn’t because I named it my choco boomer’s you see I started compiling all these ingredients into a specific drink and I was consuming it at night and got to a point where I got so practically addicted to the drink that I was just sipping on it every single night and I’d sit there with my little mug like a little kind of goofy guy sitting on my couch sipping on it to the point where Amber my wife started making fun of me saying you have to have your MooMoo sippy cup you always have to have your MooMoo sippy cup can’t go to bed without your MooMoo sippy cup so now this drink has been coined as Thomas’s choco muumuus super easy drink to make and here’s how it works so are you gonna do is you’re gonna be taking some cacao you take a tablespoon of cacao two tablespoons of cacao however much you want that’s the nice thing there’s no specific recipe it’s just a compilation of cool ingredients then I’m gonna use some almond milk or some coconut milk or lately I’ve been really interested in some of the other milks that are coming out like macadamia nut milk I’m just kind of experimenting with them try to stay away from the oat milk because there’s usually a bunch of weird ingredients in that okay so then I’m gonna go ahead and I’m gonna add some coconut milk or coconut cream okay I’m talking about the high fat stuff and you don’t need like a tablespoon or two tablespoons of that you’re gonna whip it up into a blender along with some salt sea salt or pink Himalayan salt or Redmon’s real salt and then you’re gonna go ahead and you’re a little bit of stevia to taste it’s all you’re doing you’re whipping it up into a simple frothy beverage and that’s it I’m against literally making a hot chocolate that’s totally keto friendly but still it’s heavy and the MCT is still heavy in the good medium chain triglycerides that you want but also just a nice slow-digesting fat bomb style drink now here’s the cool thing you guys know that I’m a fan of LeConte oh right like I’ve done videos talking about LeConte Oh a monk fruit they’re awesome when it comes down to that well the cool thing is they actually ended up creating a drink that just so happens to parallel what I used to make with my choco muumuus now I still make my chocolate mousse mousse but I thought that I’d give them a big shout out because this is pretty interesting stuff see what lacan toast managed to do is they managed to take monk fruit instead of stevia which is obviously their main claim to fame LeConte of sweetener monk fruit is their game which is super hide what are called Mogra sides okay these Mogra sides actually prevent a histamine response so let me explain this really quick a histamine response occurs from like any food that you consume maybe you’ve taken an antihistamine before and you know that it’s gonna stop that histamine response it stops the itchiness it stops the puffiness okay so we always have an amine and a histamine response especially with foods that we may be sensitive to the cool thing is monk fruit actually works as sort of an antihistamine so it actually can stop some of that water retention that occurs that’s just really cool about monk fruit as a sweetener but the interesting thing is of course they’ve got their cocoa in there but they’ve managed to add probiotics and prebiotics through a pretty unique way okay so what they’ve done is of course they’ve added a probiotic effect there but they’ve also added specific vegetable fibers that are in there to have a prebiotic effect and they did this because they know that people that are usually following a low or ketogenic lifestyle are not giving enough in the way of their prebiotic veggies they’re not just chowing down on asparagus like they should they’re not chowing down on artichokes and things like that so they need to be getting those prebiotic fibers in so the cool thing is you’re getting all the effects of Thomas’s choco muumuus but you’re getting it in a nice convenient pack that you can take with you and your traveling lastly they use algae flour ok the cool thing about algae flour is of course yes it’s a vegan formula but it also is super high in what’s called docosahexaenoic acid or DHA so you’re getting a brain benefit you’re actually getting an omega-3 out of it so the stuff tastes awesome obviously we’re using a monk fruit and erythritol with that you can make it from scratch with this but I highly recommend you give them a shot especially since they’re a huge sponsor of this channel and they make these videos possible so huge thank you to them and also if you go in you click on the link that’s down in the description you can get this stuff but they also have chocolate bars too so if you want to mention a little bit of chocolate it’s something sweet before bed while you’re sipping on your chocolate drink you can go ahead and rock and roll with that so please do yourself a service but also do this channel a big favor by supporting me and supporting my channel by supporting LeConte o by checking them out and getting your hands on some down in the description all right I’ve got another drink for you though this next drink is one it’s gonna work if it’s a little bit warm around okay maybe you want to relax you want to have some cool beverage you want to just chill out and it’s gonna be an apple cider vinegar eliminate okay maybe you’ve just had dinner and it’s nice late night you just want to hang out with your friends and sip on some lemonade but you don’t want to be having a bunch of sugar or you don’t want to end up having Crystal Light having a bunch of aspartame or a bunch of sucralose or anything like that so what I suggest you do is you make an ACV lemonade all you’re going to end up doing is taking a couple tablespoons of apple cider vinegar in a glass of iced water and then you’re gonna go ahead and you’re gonna add like a squeeze of one to two lemons depending on the size you’re gonna add a little bit of pink Himalayan salt or maybe some Redmon’s real salt and then you’re gonna go ahead and add some stevia just to sweeten it up a little bit this is some pretty powerful stuff here’s why and it works really well before bed the acetic acid that’s coming out of the apple cider vinegar is known to actually help up regulate what’s called uncoupling protein 1 UCP 1 does some cool things what it does is it actually improves thermogenesis so it actually improves the fat burning in terms of core body temperature by helping the migration of what is called a white adipose tissue over to a brown adipose tissue brown adipose tissue has blood flow and actually has a metabolic effect so we actually get more fat burning coming from the acetic acid simply because of that UCP one activation then of course we have pectin that’s coming from the limits now this is kind of a general vague thing but the fact is pectin is a soluble fiber that’s gonna help you remove some of the toxins out of your system so it’s a good thing just to have at night anyway but it’s also gonna help slow down digestion so you remain satiated for a while then the salt okay we know in a low-carb diet that’s easy to lose and minerals so of course we need it for the remineralization of the body but where we really get a benefit from the salt in this particular case is it actually helps promote oxytocin released now oxytocin has been known as like the cuddle hormone or as the love hormone simply because it’s released when you hug or released when you have sex or anything like that okay so it’s a pretty cool little thing but what’s interesting is that salt actually helps that process so that’s obviously very good before you go to bed okay it’s gonna help you just get into that mode of just being relaxed snuggled up and ready to just curl up for the night so here we have three simple beverages four if you count LeConte oh so I do appreciate you guys taking the time to watch this but I also appreciate you supporting my channel and support my friends over at LeConte Oh so make sure you give each of these drinks a try to find out which one works best for you and as always make sure you’re keeping it locked in here on my channel see you in the next video
This Post Was All About Keto Drinks | Night Time Keto Beverages | Improved Sleep – Thomas DeLauer.
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Keto Chamomile Tea:
Chamomile- Works as an anti-inflammatory as it contains three terpenoids (α-bisabolol, bisabolol oxide A, and guaiazulene) that reduce inflammation by inhibiting COX. The sedative effects are believed to be due to the flavonoid, apigenin that binds to benzodiazepine receptors in the brain (benzodiazepines are a type of medication known as tranquilizers).
Ghee:
A study published in Frontiers in Behavioral Neuroscience found that dietary prebiotics may improve sleep and reduce stress. Specifically, researchers noted that diets rich in prebiotics improved time spent in NREM (Non Rapid Eye Movement) sleep – the stage in which brain waves are slowest, physical restoration and recovery occurs. After 4 weeks, researchers discovered that rats supplemented with prebiotics had more beneficial probiotic bacteria in their guts, compared to rats from the control group. One of the increased probiotic bacteria was Lactobacillus rhamnosus – lactobacillus rhamnosus reduces anxiety- and depression-related behavior. Also, it calms down the exaggerated hypothalamic–pituitary–adrenal axis (HPA axis).
**Additionally, ghee contains butyrate, which acts a precursor to GABA, which may explain the improved sleep**
Coconut Oil:
Aside from the monolaurin benefit, the fat in coconut is beneficial right before bed because the fat gives your body sustained energy throughout the night. Having it before bed will prevent you from waking up hungry – also, coconut oil fats prevent your blood sugar/insulin from spiking which is often a cause of sleeping troubles. Lakanto Drinking Chocolate (w probiotics) + chocolate bar
Monk Fruit:
Mogrosides give monk fruit its sweet taste, but despite that, it contains no calories and has no effect on blood sugar. Mogrosides are antioxidants that decrease blood vessel leakiness (permeability), inhibit histamine release from mast cells, and prevent inflammatory damage. It has been shown in studies to reduce NF-kB and decrease the production of inflammatory molecules such as iNOS, COX-2, and IL-6
Aside from being sweetened with monk fruit, contains cacao and probiotics (can link back to probiotics and sleep).
Cacao:
Cacao helps stimulate serotonin production in the brain, which regulates your mood and helps suppress your appetite, which means you’ll consume less calories in the long run. Also contains both anandamide and phenylethylamine, both of which induce euphoria, act as an aphrodisiac and boost overall mood – phenylethylamine releases norepinephrine & increases dopamine. Cacao also contains tryptophan: tryptophan turns to 5 HTP, which plays a key role in creating serotonin, and increases melatonin levels
ACV Lemonade (ACV + Water + Lemon + Salt + Stevia):
ACV- Aids fat loss due to its acetic acid content due to the upregulation of fatty acid oxidation – acetic acid significantly upregulates PPARalpha, a gene that regulates fatty acid oxidation. Also increases Uncoupling protein 2 (UCP2), which plays a role in thermogenesis.
Lemon:
Lemons contain a soluble fiber known as pectin that increases digestive health – pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination
Salt:
Salt also contributes to another important anti-stress action in the body: it raises your oxytocin levels.
Oxytocin is a hormone that helps you feel calm and relaxed, and increases your sense of well-being –the exact feelings you’ll want to experience if you’re trying to settle down and get ready for sleep.
References:
1) Dietary prebiotics improve sleep, buffer impacts of stress, says study. (2019, February 8). Retrieved from
2) K, U. (n.d.). Oxytocin linked antistress effects–the relaxation and growth response. – PubMed – NCBI. Retrieved from
3) Wikiera A , et al. (n.d.). [Health-promoting properties of pectin]. – PubMed – NCBI. Retrieved from
4) Chamomile: A herbal medicine of the past with bright future. (1, November). Retrieved from
5) Review: Lauric acid-rich medium-chain triglycerides can substitute for other oils in cooking applications and may have limited pathogenicity. (n.d.). Retrieved from
6) Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications. (n.d.). Retrieved from /
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Prebiotics for Weight Loss | Which Veggies to Eat for Fat Loss and When – Thomas DeLauer
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specific veggies play a much stronger role in fat loss than you might think okay it all comes down to the prebiotic nature of specific fruits and veggies so this isn’t the typical prebiotic versus probiotic video there are probably thousands of those on YouTube I promise I’m gonna give you practical applications I’m gonna give you the prebiotics that you should be consuming but I’m also going to give you the timing and the breakdown and why this works in a very unique way specifically if you’re traveling or if you’re focused on fat loss and improving your metabolism so hey you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos peppered in throughout the week as well also make sure you hit that Bell icon so you can turn on notifications to know whenever I post a new video or go live alright so before I get into the really cool stuff and which prebiotic foods you should be eating etc etc let me give you a really quick breakdown of prebiotics versus probiotics coz it’s important that you know that prebiotics are the non digestible component of specific fruits and veggies okay and what happens is they don’t break down in the small intestine they go into the colon and they ferment and this fermentation process produces specific kinds of bacteria but it also produces butyric acid which feeds bacteria okay so what we’re trying to do is feed the existing bacteria probiotics on the other hand are bacteria that already exists so we’re talking about kombucha we’re talking about kefir cottage cheese yogurt probiotic pills things like that those are bacteria that are already alive and then we consume them now the difficult part is the fragility of probiotics okay approximately 90% of the bacteria that’s in a given probiotic food or supplement is dead by the time it goes into your mouth okay that doesn’t mean that probiotics are bad probiotics are still helpful but a lot more emphasis needs to be placed on prebiotics because that’s what grows the existing bacteria which allows us to actually feel better and even burn fat I’m gonna get to that in just a second you see balance is really key with probiotics and prebiotics if you’re gonna take some probiotics you need to balance it with free biotics so basically you’re taking in the seed and then you’re fertilizing and watering the seeds so it actually grows okay but let’s take this one step further let’s take a look at traveling let’s take a look at circadian rhythm and all that stuff for a second you see what’s really wild his studies are showing that we actually have cycles of given bacteria within our bodies what I mean by that is that we have periods throughout the course of the day where certain bacteria are very elevated and periods of the day where they’re super low where we just don’t have that same bacteria we have these fluctuations now the thing is they’re usually responding to cues ok bacteria doesn’t have any way of really knowing if it’s night or day I can’t sense the light so they’re leaning on us for cues so the bacteria in our bodies sense that we’d get up we start moving around or they send so we start eating or are they sense that we sit down and go to sleep ok so they’re picking up on these cues and that’s what triggers them to do certain things so very very intelligent life forms inside our bodies that are noticing were awake so it’s gonna skyrocket certain ones up so here’s what’s wild there was a study that took a look at mice ok now full disclaimer this was done on mice but it’s still very very practical and they found in these mice that 15 percent of the species of gut bacteria which mind you makes up 60% of the total gut bacteria because usually it’s only a couple of species that make up the bulk of the bacteria so 60% of the gut bacteria in mice fluctuated throughout the course of the day ok when they were eating when they were sleeping etc etc compared that to mutant mice that had genetic mutations that made it so they had no way of seeing any circadian rhythm and they were flatlined the mutant mice that didn’t have a circadian rhythm and didn’t really change anything they just ate consistently throughout the course of the day and night ended up having a flatline level of bacteria they didn’t have any surges or Falls now that sounds good right it sounds like you would want to have this nice and even keel but it’s not the case at all you actually want these surgeons now let’s put this into a practical application in humans in a human we go to sleep and we want bacteria that’s gonna improve that restorative aspect ok it’s gonna help regeneration it’s gonna help everything right hope digest help just get rid of excess stuff we want that and those are the things that elevate during our sleep then in the daytime we want the bacteria that’s going to help with digestion metabolism and growth we want these cycles that’s what allows our bodies to be well dynamic and the bacteria is dynamic too so where things get really wild though is when you start looking at what happens when we travel what happens when we’re stressed etc etc we need to be consuming prebiotic foods periodically throughout the day and sometimes even into the night so we can grow specific kinds of bacteria and have a nice abundance of everything we want so if you’ve ever noticed when you’re traveling that you feel a little bit off when you land digestive Li the reason is actually pretty valid you see I always notice whenever I traveled somewhere I felt like it was harder to reach my fat loss goals I always took a stall and I always attributed to like dehydration and stuff like that but it actually takes this a little bit further you see there was a study that was published in the journal Cell took a look at travelers that were traveling from the u.s. to Israel obviously a long flight going through some time zone changes when they landed in Israel they found that their gut bacteria was entirely different from when they took off the gut bacteria had higher levels of what is called the firm acute taste bacteria this is a gram-negative bacteria that is associated with obesity if you took the gut bacteria from an obese person you would find that more than likely they had high degrees of firm acutest bacteria so that’s really intriguing then what they did is they took the bacteria that they extracted from these participants and they gave it to mice the mice became obese the mice gained weight pretty interesting the firm acutest bacteria that was associated with travel makes you obese and made these mice obese almost immediately I mean it really led to them eating more now what was wild is after two weeks of being home two weeks of just recovering these humans bacteria went back to normal so what this tells us is that before we travel we need to be loading up on prebiotics it’s very important that we load up on prebiotics to grow the good non-firm acutest bacteria so that the firm acutest bacteria doesn’t envelop that bacteria over the course of a short flight gives us a chance to actually let that bacteria thrive and grow so it doesn’t get overwhelmed so now let’s go ahead and get into the three different kinds of prebiotics that I would recommend okay first one asparagus it’s easy to consume super-high in in Ulan one of my personal favorites okay inulin has been shown in multiple studies to produce what is called butyric acid butyrate and also something known as propionate so propionate and butyrate end up causing some specific processes in the body that trigger what’s called glucagon-like peptide one so it makes you satiated but it’s also very very powerful of course growing your gut bacteria the one that I want to talk about is actually an organization that a friend of mine owns that’s known as gutsy now obviously you know me I’ve done a lot of work in the world of bacteria and the gut biome in general in fact I was working with UCLA on a particular strain of probiotic that was going to call an isin the gut so I’m pretty well versed in this stuff so I know good people in this industry when I see them so the interesting thing is is that gut see actually takes a plethora of different prebiotic fibers and puts them into an easy consume pack okay they’ve done a lot of research on which prebiotics actually grow the best bacteria and what actually works best in your body now the cool thing is they use a lot of acacia now acacia is very powerful in fact the British Journal nutrition actually found that acacia outperformed England when it came down to the production and the growth of bifida bacteria and lactobacillus so very very powerful stuff and the cool thing is a casein digests slowly so it ferments a little bit slower meaning you’re not going to have this robust fermentation process that makes you feel bloated like you might get with some prebiotics so and since it’s already in a simple to consume form you’re not having to actually masticate it and mechanically digest it so gutsy is on the forefront of this stuff and they’ve done a lot of research into the world of prebiotics so when you’re traveling this is a perfect thing to have with you because it’s easy to bring with you it’s easy to get your prebiotics and you don’t have to go find a Whole Foods or find a health food store where you’re gonna eat some artichokes or asparagus or anything like that so huge shout out to them you can find them down in the description below at gutsy organic calm again that’s gutsy organic calm super awesome people super awesome product so definitely encourage you to check it out now the other prebiotic that’s very powerful and this is really good if you’re on a keto diet is going to be the artichoke okay artichoke of course was a bunch of inulin in it but it also has something known as scenario scenario increases bile salt production when you’re on a keto diet you’re consuming a bunch of fats then yes you want more bile so the bile production is a great thing so the scenario improves that now the interesting thing is that sanera and inulin have sort of a relationship where they work really well together so you want to be having that combination so artichoke is the perfect fat digestion prebiotic food so definitely go for that of course combine it with asparagus whenever possible and make sure you combine it with gut see if you’re traveling so as always want to make sure that you’re keeping it locked in here in my video and that you’re constantly engaged so if you have ideas for future videos specifically on this topic make sure you put them down in the comment section below and make sure that you pay gutsy a visit at gutsy organic comm because they’re a big sponsor this channel and they’ve made this video possible so that can bring amazing content and education to you guys as always keep it locked in here I’ll see you in the next video
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Prebiotic fibers are the non-digestible part of foods (bananas, artichoke, chicory root) – prebiotic fiber goes through the small intestine undigested and is fermented when it reaches the large colon. Are live beneficial bacteria that are naturally created by the process of fermentation in foods like yogurt, sauerkraut, kimchi, etc.
Prebiotic vs Probiotic Metaphor – You can add seeds (the probiotic bacteria) while the prebiotic fiber is the water and fertilizer that helps the seeds to grow and flourish
Prebiotics vs Probiotics:
Prebiotics are helpful in increasing the helpful bacteria already in the gut – prebiotic fiber is not as fragile as probiotic bacteria because it is not affected by heat, stomach acid, or time. Probiotic bacteria in supplements are only effective if they are alive – they can be killed by heat, stomach acid, or simply die with time.
Traveling & Gut Bacteria:
Some species rise to the fore during daylight hours and recede into the background at night, while others show the opposite pattern. These cycles are a lot like our circadian rhythms – over a 24 hour period, the levels of many molecules in our body rise and fall in predictable fashion. These rhythms affect everything from our body temperature to our brain activity to how well we respond to medicine, but these clocks tick by themselves. Our microbiome clock is not the same – the microbes aren’t waxing and waning of their own accord as their world is completely dark. If circadian disruptions make us eat at weird times of the day, our microbes would react accordingly.
Inulin:
Inulin is a type of fiber found in plants that is made up of the simple sugar fructose – it’s a type of soluble fiber found in a variety of plants. Cynarin, a natural compound found in artichoke, stimulates bile production – this helps accelerate gut movement and also support fat digestion and vitamin absorption. This is important to gut bacteria as bile salts and bacteria have intricate relationships – the composition of the intestinal pool of bile salts is shaped by bacterial metabolism. In turn, bile salts play a role in intestinal homeostasis by controlling the size and the composition of the intestinal microbiota. As a consequence, alteration of the microbiome–bile salt homeostasis can play a role in hepatic and gastrointestinal pathological conditions. Intestinal bacteria use bile salts as environmental signals and in certain cases as nutrients and electron acceptors. Also called acacia gum or gum arabic, acacia fiber is made from the sap of the Acacia senegal tree, a small, shrub-like species native to Africa.
References:
1) Kailasapathy K and Chin J. (n.d.). Survival and therapeutic potential of probiotic organisms with reference to Lactobacillus acidophilus and Bifidobacterium spp. – PubMed – NCBI. Retrieved from
2) EMM, Q. (n.d.). Prebiotics and Probiotics in Digestive Health. – PubMed – NCBI. Retrieved from
3) Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. (n.d.). Retrieved from
4) Asparagus: Health Benefits, Risks (Stinky Pee) & Nutrition Facts. (5, February). Retrieved from
5) inulin selfhacked – Google Search. (n.d.). Retrieved from
6) Enzymedica. (2017, September 12). Managing Your Microbiome While Traveling. Retrieved from
7) Youmans BP , et al. (n.d.). Characterization of the human gut microbiome during travelers’ diarrhea. – PubMed – NCBI. Retrieved from
8) %3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0092867414012367%3Fshowall%3Dtrue
9) Calame W , et al. (n.d.). Gum arabic establishes prebiotic functionality in healthy human volunteers in a dose-dependent manner. – PubMed – NCBI. Retrieved from
10) Interactions between Bacteria and Bile Salts in the Gastrointestinal and Hepatobiliary Tracts. (n.d.). Retrieved from
11) Calame W , et al. (n.d.). Gum arabic establishes prebiotic functionality in healthy human volunteers in a dose-dependent manner. – PubMed – NCBI. Retrieved from 5
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Self-Discipline | How to Break Bad Habits | Form Good Habits | Real Talk- Thomas DeLauer
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so any habits that you have good or bad they’re actually pretty easy to identify it pretty easy to break but in that same vein it’s actually pretty easy to instill a good new habit and it comes down to three really simple things okay so when we start understanding how habits work we can identify so many little things that we have good and bad habits towards now some of the things that I recognize with myself is when I get to the office I have a habit of going and having some matcha green tea and then I get rolling through my day and it’s it’s like I’m seeking a reward from that now that’s not a bad thing but it’s just a simple example it’s like I have my cue then I have the action and then I have the reward and psychologists have talked about this before it’s actually pretty common so it’s actually broken down into three parts they’re literally with every habit is it cue there is an action and there is a reward so a cue is also known as a trigger so for me for example with that my cue or my trigger is I walk into the office I may have like a sense of the smell of the office the the way it looks things like that and then my immediate action is to go and get myself some matcha and that’s sort of my action and then I get the reward and the reward is kind of twofold in this case so in this case the reward is literally consuming something like I actually get the effect from the food itself but then I also get a dopamine hit just from satisfactory like response like right I feel really good because I just completed the task I completed the action so when you look at every single habit that you have they all come down to these simple three things so again if we understand our cues our triggers we understand our actions and we understand what the reward that we’re trying to get out of something is it makes life really easy so an example in a bad way is gonna be like smoking or drinking right okay you get that same kind of thing you have a cue maybe it’s getting home from work that’s your cue and psychologically that’s just your cue to take an action so you take an action you drink or you smoke and then you have your reward your reward in the case of smoking and drinking is really really simple okay you’re getting literally a physiological response that’s giving you kind of a neurotransmitter high you’re getting and a acetaldehyde response from alcohol and you’re getting any kind of neurotransmitter response from nicotine so there you go there’s your reward and that’s kind of hijacked because we have sort of that physiologic response that comes from a drug but it’s still the same sort of thing now here’s where it becomes a problem to develop good habits good habits things like meditation or working out or eating right have sort of a delayed reward okay so the whole trifecta is completely thrown off so normally you have your cue you have that action and the reward that all happens boom boom boom but with exercise for example you can set up a cue you can set up a trigger you can put your you know gym bag by your door so you have a trigger to go to the gym you go to the gym you take the action but other than a little bit of an endorphin response right afterwards you don’t get the reward that you’re truly seeking it’s delayed gratification and there’s been a lot of studies that have looked at delayed gratification and it takes a special kind of individual to really process delayed gratification and really benefit from even delayed gratification but the fact is is that if you still understand the cue and you understand the action and you understand the reward you can still develop the overall cycle and that’s what we really need to focus on so what about breaking a bad habit though because this is what’s really tough okay a lot of people will tell you that you can’t break a habit you can never just stop doing something to break a habit but that’s total hogwash you absolutely can you can break a habit simply by neglecting that cue that trigger eventually that goes away and people will also tell you that once something is ingrained in your mind you’re always going to have that habit that is so not true it doesn’t work like that at all you see the brain has developed a habit it can get rid of that habit too it just takes time and once the brain is neglected of that specific cue sure you’ll have withdrawals because you’ll be wanting to have that response but again if you can just identify what the cue is and remove the cue it changes everything for you it truly can change everything so breaking a bad habit is as simple as removing yourself from the city people don’t like to think of it like that because it feels like you’re kind of hijacking it like you’re just not really where you’re jerry-rigging it you’re not truly fixing the problem but there’s a reason that methadone works right there’s a reason because it’s making it so that people are still getting some kind of reward some kind of dopamine response but they’re getting it without their recreational drug that’s harmful to their body they’re getting it through something that’s a little bit safer and allowing them to actually withdrawal in a safe controlled way so if we think of substituting something else for or something bad for something else in our life we think of it as sort of the healthy methadone in our own life that makes a big difference so I encourage you to do that now when it comes down to starting a new habit you need to create a new cue and you need to create a new action and need to identify the reward you can’t always create the reward so what I mean by that is if you want to get in the habit of meditating then you need to trigger something you need to have something that’s going to be a trigger for your meditation like what’s gonna trigger you to want to meditate then of course your actions gonna be the meditation but then you need to forcefully give yourself a reward why because you’re not going to see that immediate benefit from meditation same with working out right so it messes everything up so you gain the system a little bit give yourself a little piece of dark chocolate give yourself a little bit of a treat right when you’re done with the meditation now full disclaimer you’re going to start craving chocolate when you’re done with meditation now but that’s okay because at least you are getting the cue ingrained in your mind once the cue is ingrained in your mind you will take the action and the action of meditation or the action of exercise will far supersede the negative effect of that little piece of chocolate I promise you that you’re developing a bigger habit in spite of a small reward versus the complete opposite and eventually over time when you’ve seen body composition changes you can substitute that reward for the actual body composition reward that has occurred over time I hope that that makes sense but this is a very in-depth look at a very simple thing okay that simple cue that simple trigger is everything that’s everything when it comes down to just becoming a new person and making a true state change so sorry about driving in this I had to run some errands I wanted to make sure that I related topic that made a lot of sense for just everyday life as always make sure you keep it up locked in here in my channel if you have ideas for future videos you know where to put them I’ll see you soon
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Self-Discipline | How to Break Bad Habits | Form Good Habits | Real Talk- Thomas DeLauer… First, there is the cue, a trigger that tells your brain to go into automatic mode and which habit to use – it’s a trigger from the environment that tells your brain to go into autopilot and which habit to use. Then, there is the routine, which can be physical or mental or emotional action you take whenever presented with the cue. Finally, there is a reward, which helps your brain figure out if this particular loop is worth remembering for the future – it’s what you get from the habit that fulfills a craving in your brain.
Over time, this loop becomes more and more automatic – the cue and reward become intertwined until a powerful sense of anticipation and craving emerges.
When this pattern of “cue-routine-reward” gets repeated many times it becomes more and more automatic.
This is because the more we repeat it, the more it gets wired into our brains (in neuroscience, this is called “long-term potentiation”)
However, by better understanding habit loops, we can more easily disrupt the cycle and rewire our brains to new habits.
Every time a trigger precedes a habit, our brains strengthen the association between a habit and its trigger.
As an association between a habit and a trigger increases, the habit becomes more and more ingrained until we can perform our habits on full auto-pilot.
How to Create a Good Habit-
Many people fail to adequately reward themselves for taking action on a beneficial habit. Most addictive and destructive habits have a built in reward system that requires little or no input from you. Smoking or drinking are all easy habits to adopt because they light up your brain with the neurotransmitter dopamine (and a slew of other pleasure chemicals)
These substances naturally reward your brain and encourage continued usage even though they are harmful to your overall health. On the other hand, many positive habits such as exercise, meditation, focused work, and healthy eating don’t have immediately obvious rewards.
Yes, after extended practice, exercise, meditation, and focused work will all become activities that naturally stimulate your brain in positive ways and reward you for taking action, but they need a little bit of help to get started.
How to Break a Bad Habit/Change a Habit-
So what you need to do is identify your habit loop:
Triggers-
A trigger is defined as an event that kicks off the automatic urge to complete a habit – triggers are the key to forming new habits and breaking old ones, so simply put, triggers make the habit action happen.
A trigger can be anything in our environment which our brains associate with a habit – these contextual factors such as where we are, who we are with, and what just happened have a powerful and invisible effect upon our behavior. An understanding of our triggers is essential for an ability to break old habits – our old habits are constantly being reinforced by their triggers as we tend to repeat what we previously did in a similar situation. If the trigger for an old habit never occurs, the habit loop is interrupted – without repeated reinforcement, the association between habit and trigger weakens through neglect. Therefore, if we can eliminate our exposure to triggers for old habits, we can eliminate the habits themselves.
References:
1) The 3 R’s of Habit Change: How To Start New Habits That Actually Stick. (2018, September 18). Retrieved from
2) Sparks, C. (2018, February 26). Triggers??’The Key to Building and Breaking Habits ? Chris Sparks ? Medium. Retrieved from
3) Identify Your Habit Loops: The Basic Structure Behind Every Single Habit. (2017, January 2). Retrieved from
4) Quora. (2018, February 13). The Science Behind Adopting New Habits (And Making Them Stick). Retrieved from
5) How Habits Work – Charles Duhigg. (n.d.). Retrieved from
6) Putting habit into practice, and practice into habit: a process evaluation and exploration of the acceptability of a habit-based dietary behaviour change intervention. (n.d.). Retrieved from
7) Habit formation. (n.d.). Retrieved from
8) Wood W and Rünger D. (n.d.). Psychology of Habit. – PubMed – NCBI. Retrieved from 2
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