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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
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Keto Drinks | Night Time Keto Beverages | Improved Sleep – Thomas DeLauer…
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).
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**
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
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 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.
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 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.
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 /