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one of the best ways that I can stay close to my subscribers is by answering questions so this is a dedicated video answering common keto and intermittent fasting questions specifically from comments that were posted on videos the week of November 12 2008 teen but there’s some really good stuff in here if you’re on a ketogenic diet or you’re on a fasting protocol you’re gonna want to pay attention to the comments that came in so that you can hear the answers and you can get the solid solutions that you might need to get the best out of your keto or fasting lifestyle and if you haven’t already make sure you do hit that subscribe button so you can see all kinds of videos coming in throughout the week but also these QAS and answer your comments so the first video I want to talk about was a video that I posted that said seven ways to eat more fats on the keto diet so this is a video that broke down how to add more fats into your diet because it’s quite honestly it’s kind of hard to add fats into your diet you don’t always realize it until you’re in the thick of it that suddenly you need more fats you need more fats and you can’t just add coconut oil everything so I gave a bunch of solutions here I gave some different things that you can do like adding some mayonnaise or using tahini so there’s some good questions that came up turbo team at our sorry turbo dumbass says what about the fact that lean protein increases insulin the fat storing hormone which opposes the fat burning hormone glucagon so what he’s referring to is the fact that I recommend eating lean protein and adding your fats from side sources like from plant sources and from nuts and from oils and things like that rather than just trusting the meat source so he says that lean protein produces an insulin spike actually lean protein and fat he gets a protein both create an insulin spike lean protein slightly more but not that much compared to consuming regular protein so if you were to consume like a chicken breast or a chicken thigh the insulin effect is not that different so you far supersede the negative effect by having the bad fats then you would by having a small spike of insulin coming from the protein el gout 11 says what if you eat organic grass-fed and finished beef also I was told lean white meat spikes insulin okay the the the insulin spike answered in the previous question yes always eat grass-fed grass-finished beef now here’s the thing that’s going to have some fat content in it but the point is is that it’s significantly lower fat content studies have shown that grass-fed grass-finished meat has lower levels of fat overall than non grass-fed grass-finished probably because they’re not pumping and full of corn and soy to fatten them up to get more at harvest so it’s leaner higher quality so you get less fat with it but the fact that you are getting is good quality so yeah if you’re gonna consume a fat of your cut of meat go that route but not everyone can always afford that that’s why I decided to say eat leaner and then add the fats from an exogenous source whenever you can ok the next question comes from Semra Seba Coates says you like referencing research so I have a question about coconut oil apparently Kerry Michaels from Freiburg uni epidemiology is strictly against it American Heart Association is also suggesting to use other oils do they mean for cooking like olive oil is the amount you usually use about 1 tablespoon ok so no they’re not talking about it for cooking and the reason that you’re saying that is because they alluded to it being a poison no coconut oil is not a poison they’re saying it because it’s saturated fat it’s the same old story that’s been going on for a long time they’re trying to say use olive oil or use canola oil some of these studies have been funded by the canola oil industry I’m not just trying to play a conspiracy theorist here like it is kind of sad that these studies are funded and some of these actual statements are funded by the canola oil organizations so we have to be paying attention to that coconut oil is not a poison if anything it’s a very antibacterial and antimicrobial you can use it as a cooking oil it is solid for that but I would recommend you know trying your rotate out your fats a little bit just don’t cook with olive oil because it’s gonna go rancid you don’t want to do that it doesn’t have a high smoke point Kesar in you leba says clear up the protein after fasting because in one video you said to take rice cakes right after with protein in another video you said it’s too sensitive to add protein yeah so it all depends what you’re doing if you’re not on a keto diet I recommend having some rice cakes with your protein because you’re actually going to spike your instantl allow the protein to be absorbed you’re already having carbs so who cares if you spike your insulin if you are on a keto diet that’s where you want to be a little bit more careful because their keto diet you’re not gonna want to just add a bunch of fat and protein that’s a lot for the gut so I recommend keeping a little bit easier you can have a little bit of protein right after you break your fast or you can have a little bit of fat right if you’re fast I just don’t recommend having both together because it’s a little bit hard on the gut now if you’re not doing keto then again rice cake or something that’s a little bit higher glycemic is okay to have with your protein all right the next video I want to talk about is another video from last week it was the four types of Kido coffee the four full recipes that I did this video was epic this was like all the kinds of bulletproof coffee Aikido copy that I’ve done before not including the one Kido coffee recipe that’s kind of the mainstream one with MC tea and all that stuff so this broke down a decaf version it broke off a what’s called a cheat version which had like some dairy in it had some heavy cream things like that and it had a matcha version anyway you should check it out if you haven’t already Filipe consol vase says on the fourth coffee how much matcha can we use so I made a bulletproof coffee with matcha I use depending on what kind of matcha you’re using I use like a ceremonial grade matcha from you hito so that one that I used only really needed like I don’t know half a half a tablespoon or so you don’t need much of the finely ground powder use your discretion on it usually a normal serving size they’d use for like 8 to 10 ounces of matcha ceramic I on says is it okay to break a fast bulletproof coffee with your collagen combo I believe it will support gut lining post if’ considering it will be a lunch replacement you can that’s a lot of fat that taking at one sitting right when you’re you know breaking a fast I would say maybe reduce the fat content by half and then you’d be okay Dennis Stauffers says what is wrong with heavy whipping cream I thought it would be great for keto you’re right it is great for keto high fat content the thing is is like if you’re starting your day off with a lot of dairy you have what are called a1 beta casein eats so you’ve got B C m7 these are literally opioids so they’re not good they’re very hard on the body very tough proteins to break down and they’re very inflammatory Dairy is pretty inflammatory so I try to keep it to a minimum that’s why I recommend going with coconut cream whenever possible and stuff like that using that as a whipping cream so a heavy cream yeah it’s great because it’s high fat but it’s not the quietest quality fat pretty high omega-6 profile that’s why I mentioned that j-bird 9 1 3 says is there a big nutritional difference between powdered MCT oil versus the liquid there’s no real nutritional value in MCT to begin with it’s just a fat that doesn’t really have to use bile salts to absorb and doesn’t have to go through the same processes so there’s no real nutritional value there to begin with the powder is going through a spray drying process which may get rid of some of the effects so oil over powder whenever possible but the powder does mix better with with liquids and stuff like that Scott says I like your dress by the way coconut cream and coconut milk are two different things the cream is thicker and I saw you’re using coconut milk is it okay to use either one you have to look at the label so some labels are going to show coconut milk having just as much fat as coconut cream some are going to show coconut milk having significantly less fat I usually look for 15 to 17 grams of fat per serving that’s usually what you want to look at through about a fifth of a can so the particular coconut milk that I was using was about the same fat content as coconut cream so you just have to pay attention there Melanie Jackson says what kind of collagen peptide powder did you use I use a few different ones collagen peptides I love using like Great Lakes collagen because it’s pure unadulterated really simple I’m also a fan of perfect kiito’s collagen they have a good one and also I am an owner in pure thrive I formulated keto balance so I use the collagen and that one too so those three are the ones that I would recommend using okay the next video intermittent fasting changes your fat cells via VEGF it was a long-winded title basically it talked about how fasting improves what is called vaso endothelial growth factor basically grows new blood vessels but does a lot of other interesting things very intriguing video that shows how fasting changes your fat cells to become more of a brown adipose tissue brown fat versus white fat more metabolically active fat that can actually burn fat versus white fat that just sits on your body and basically does nothing so Christy CodeRed says which type and length of fast were they doing on that fasting day 16 hours 18 hours 24 hours a dry fast maybe I missed that part of the video it was a two days off so two days of eating like off fasting and one day on so two days of eating one day fasting it didn’t specify but I’m gonna go ahead and go with probably 18 hours is what I would recommend now it’s important to note this study was done in mice so a two day eating one day fast might be a little bit longer in humans although mice tend to have metabolisms that really relate pretty evenly with humans that’s why they use them HD edit says how come I notice myself getting more prone to being cold during my fast usually a vasoconstriction thing people think it’s their metabolism slowing down not usually the case it’s usually hydration and vasoconstriction I get that way too my hands our feet get all cold that’s actually how I know it’s kind of working too ravenous bear says in doing the two days off one day on do I fast entire 24 hours or just the 18 hours actually that answers the same kind of question that Christie had I would say 18 hours PK Martin says I’ve always been told that waiting too long between meals makes the body go into survival mode and therefore stores more in the next meal as fat and this way people get fat can someone please explain why this doesn’t happen with fasting you have a huge increase in hormone sensitive lipase you’re burning so much fat you just don’t want to rebound eat a bunch right after you fast you want to introduce it slowly that’s why even in my fasting protocols I talk about breaking the fast or something small and then adding more food so you don’t rebound and cause that huge expansion and possible multiplication of fat cells unknown X says I intermittent fast Monday through Friday so is that not a good idea it’s not that it’s not a good idea I just recommend having days in between I recommend never going back-to-back fasting days try to go one day on one day off and that could probably be the best-case scenario in my opinion alright in this next video is called big quito lies that hold you back now I know it was kind of a gamey title but the whole idea with this video was to talk about not so much misconceptions or myths but to talk about things that are out there right now in the quito community that aren’t necessarily right or accurate and Quito supplements that are just kind of bogus so I talked about like 7 Quito being a Quito supplements not really a Quito supplement I talked about having carbs pre-workout I talked about a couple other things that are pretty interesting so you don’t want to check that video out if you’re doing keto and you haven’t seen it yet so let’s go ahead answer some questions Zach Thompson says I’ve been reading that fats can cause insulin resistance but then I read that sugar causes insulin resistance Thomas can you shed some light on this subject for everyone who is confused on what to eat and what not to eat yeah so fats don’t cause insulin resistance like if you’re fasting and you’re eating a lot of fats on a keto diet you go into what is called glucose refusal mode so basically the body’s get used to using fats so they become less receptive to glucose they’re not insulin resistant insulin resistance is where your pancreas isn’t really creating insulin or not enough for the cells aren’t wanting to be receptive to the insulin as much so it’s a little bit different than glucose refusal where the body just prefers to use fats so big big difference there Niko says how much protein would kick you out of keto that’s a good question it all depends and honestly generally it won’t kick you at Aikido unless your fats are so as long as your fats are high enough protein won’t kick you at Aikido Kalina says if carbs should be avoided what is considered to be a good source for quick energy boost before working out honestly maybe some MCT oil if you really want it to but honestly just train fast it a little bit of coffee that’s the best thing jaesi says are there any tips to have more energy and explosive energy when pushing heavy weight at the gym I’m doing a carb slash sugar-free pre-workout with sea salt already honestly have you used creatine I mean I hate to say it but honestly straight creatine monohydrate is gonna boost that creatine phosphate system that’s gonna give you that extra strength the first couple of reps which is very important on a keto diet you can usually find that creatine is even more effective on a keto diet because those are the rep ranges where you need the most so give that a shot just like maybe 5 grams per day or if even that indra abu shadi says our pre-workout supplements safe on keto all depends on what they’ve got it try to get one that doesn’t have branched chain amino acids in it so one that’s mainly like citrulline malate beta alanine caffeine maybe some beetroot powder or something like that just to get you that nitric oxide effect some arginine things like that I’ve even done a video on like making your own pre-workout so you don’t have to worry about it so beta alanine citrulline malate arginine these are the things you want to focus on caffeine stuff like that eg CG those primary ingredients can do a lot for you again like I said beetroot powder is also really powerful improving your nitric oxide levels getting a little bit more blood flow that sums up the comments that came in through the videos that week obviously there were hundreds of comments but I have to cherry-pick the ones that are gonna create the best content so make sure you go through the videos that I mentioned and add comments whenever I post a video add a comment ask questions this is where I get my material I learned from you guys dads always make sure you keep it unlocked in here on my channel and I’ll see you in the next video
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Fasting & Keto Comments Answered | Week of 11/12/18 – Thomas DeLauer
One of the best ways that I can stay close to my subscribers is by answering questions. So this is a dedicated video answering common keto and intermittent fasting questions. Specifically from comments that were posted on videos the week of November 12th 2018 but there’s some really good stuff in here.
So the first video I wanna talk about was a video that I posted that said, Seven Ways to Eat More Fats on the Keto Diet. So this is a video that broke down how to add more fats into your diet ’cause it’s quite honestly, it’s kinda hard to add fats into your diet. You don’t always realize it until you’re in the thick of it, that suddenly you need more fats. You need more fats and you can’t just add coconut oil to everything. So I gave a bunch of solutions here. I have some different things that you can do, adding some mayonnaise or using tahini. So there’s some good questions that came up.
Turbotomass says, “What about the fact that lean protein increases insulin, the fat storing hormone, which opposes that fat burning hormone glucagon?”
So what he’s referring to is the fact that I recommend eating lean protein and adding your fats from side sources, from plant sources and from nuts and from oils and things like that, rather than just trusting the meat source. So he says that lean protein produces an insulin spike. Actually, lean protein and fatty gets a protein, both create an insulin spike. Lean protein slightly more but not that much compared to consuming regular protein.
So if you were to consume a chicken breast or a chicken thigh, the insulin affect is not that different. So you far supersede the negative effect by having the bad fats then you would by having a small spike of insulin coming from the protein.
Kaiserin Yoleba says, “Clear up the protein after fast thing because in one video, you said to take rice cakes right after with protein. In another video you said it’s too sensitive to add protein.”
Yeah so it all depends what you’re doing, if you’re not on a keto diet, I recommend having some rice cakes with your protein because you’re actually gonna spike your insulin, allow the protein to be absorbed, you’re already having carbs so who cares if you spike your insulin.
If you are on a keto diet, that’s where you want to be a little-bit more careful because your keto diet, you’re not gonna want to just add a bunch of fat and protein, that’s a lot for the gut. So I recommend keeping it a little-bit easier. You can have a little-bit of protein right after you break your fast or you can have a little-bit of fat right after your fast. I just don’t recommend having both together ’cause it’s a little-bit hard on the gut.
Now if you’re not doing keto, then again, rice cake or something that’s a little-bit higher glycemic is okay to have with your protein.
Sairam SuperSaiyan says, “Is it okay to break a fast with bullet-proof coffee with your college in combo. I believe it will support gut lining post IF considering it’ll be a lunch replacement?”
You can, that’s a lot of fat to take in at one sitting right when you’re breaking a fast. I would say maybe reduce the fat content by half and then you’d be okay.
Okay the next video, “Intermittent Fasting Changes Your Fat Cells via VEGF” it was a long winded title. Basically it talked about how fasting improves what is called Vaso Endothelial growth factor. Basically grows new blood vessels but does a lot of interesting things, very intriguing video that shows how fasting changes your fat cells to become more a brown adypus tissue, brown fat vs white fat. More metabolically active fat that can actually burn fat vs white fat that just sits on your body and basically does nothing.
HD EDITS says, “How come I notice myself getting more prone to being cold during my fast?”
Usually a fast will constriction thing. People think it’s their metabolisms throwing down, not usually the case, it’s usually hydration and Vaso constriction. I get that way too, my hands and feet get all cold but that’s actually how I know it’s kind of working too.
That sums up the comments that came in through the videos that week. Obviously there were hundreds of comments but I have to cherry pick the ones that are gonna create the best content so, make sure you go through the videos that I mentioned and add comments. Whenever I post a video, add a comment, ask questions. This is where I get my material, I learn from you guys. So as always make sure you’re keeping it locked in here in my channel and I’ll see you in the next video.