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what is the difference between ketosis and intermittent fasting and which diet is for whom I’m going to break down the benefits of each the similarities of each some of the differences of each and then stick with me through the entirety of this video because I’m going to give you a clear-cut plan on which diet or strategy is for you depending on what time of day you work out what type of job you have and the type of person you are in general but I’m going to give a basic rundown of the similarities between the two so you understand exactly what we’re looking at so with ketosis you’re depriving your body of glucose so that you essentially run on fats with a source of fuel in fasting you’re depriving your body of food for an extended period of time so you’re relying on fats or the source of fuel except they’re coming from the body well both things have to do with insulin and when it comes to weight loss that’s what we really have to look at see whenever we consume carbohydrates we have an increase in what’s called insulin this increase in insulin turns off fat burning temporarily because a body goes into storing mode it’s trying to absorb food well that only really happens if you’re consuming carbohydrates so on a ketogenic diet with high protein high fat well you’re not having this insulin spike so your body is able to burn more fat because it’s in the absence of insulin well fasting works kind of the same way except for the fact that you’re not having insulin occurring simply because you’re not eating that’s what it comes down to so the simple mechanism of action within the body is actually quite similar and the overall fat loss the overall weight loss that occurs believe it or not can be relatively similar to the next thing I want to look at is brain health and cognitive function because this is very very important when you’re on any kind of lifestyle change if people are trying to lose weight by calorie reduction the last thing you want is to lose mental clarity so let’s take a look at two different diets and compare them as far as our brains are concerned first off ketosis is shown to increase something that’s called gaba this stands for gamma amino butyric acid and what gaba is something that promotes calmness it helps us sleep it’s sort of the opposite of anxiety so studies have now shown that ketosis equals more GABA and gabot equals the opposite of anxiety and helps us feel more calm which can therefore allow us to feel more cognitively aware clearer and get more work done when in a stressful environment then we have ketosis and its effect on of course things like beta-hydroxybutyrate when we are running on ketones for fuel we’re utilizing these amazing things called ketones ketones are things like beta-hydroxybutyrate which are acting as amazing sources of fuel for our brain you see our brains actually function better on ketones they do on glucose believe it or not now it does it through a couple of different ways one the ketones are able to cross through the blood-brain barrier and affect the brain in a positive way but additionally beta-hydroxybutyrate has shown to increase the amount of mitochondria in a cell the mitochondria is the energy powerhouse it’s what is involved with a cell to actually make energy when we have more energy powerhouses within a cell the overall energy output increases in fact most neural disorders like Parkinson’s end up resulting from a reduction in brain energy and brain mitochondria so that shows one piece of the puzzle right in there but let’s look at fasting and fasting its effect on the brain so fasting affects something called the stability of neuronal circuits what that simply means is it allows our brain to slow down it regulates the right functioning of the right parts of the brain now most of you are probably wondering why would we want the brain to slow down that sounds like something we want to do when we go to sleep or something we want when we just physically want to turn our brain off right well it’s actually not the case and I encourage you to look at a little bit differently if you were to take it a bunch of caffeine a bunch of coffee you know that feeling you get where your brains just going so crazy has so much stimulation that you just can’t focus on anything well that’s exactly what we don’t want and if we can control that we get the right kind of control and the slowdown of the brain our brain will function better and we’ll be able to get a lot more done you see when you look at it from a survival or even an evolution standpoint it really makes sense because what a lot of studies have now shown is that when a human body goes into any form of starvation or long-term fasting there going to be a reduction in overall organ size with the exception of two organs in a male if testes and it’s the brain now think about this for a second take a step outside the box and think about how this makes sense of course we don’t want testicular atrophy because that’s going to mean less of a chance of being able to procreate which is one of our main reasons for being on this earth right then we look at the overall brain the brain doesn’t atrophy because our brain is our most important organ as far as we are concerned with survival if we don’t have the brain power we aren’t able to hunt we aren’t able to think it’s what makes us humans it’s what makes us separate from other mammals so if we’re starving it’s nice that those are going to be preserved which means that calories that are being derived from the body are going to be funneled that direction to make sure that we’re healthy make sure that we’re thinking our best so we have the best chance of survival now let’s take a quick look at the health effects because that’s important too so ketosis has been shown to reduce blood pressure been shown to reduce postprandial glycemia it’s also been shown to reduce overall levels of insulin secretion while these are important because they play a factor in overall inflammation levels within the body as well causing a massive reduction in overall inflammatory markers like c-reactive protein interleukin 1 interleukin 6 in inter looping 15 now let’s take a look at fastings effects so fasting has the ability to purge old and dying damaged cells that’s what we really want to focus on we’re looking long-term so if you’re looking at like your immune system for example fasting encourages the reproduction of white blood cells so meaning it’s actually going to recycle ones that are old and dying and create new ones in fact your whole entire immune system can reset after about 72 hours of fasting now that’s significantly longer than the typical intermittent fasting phase of 16 to 20 hours but it just goes to show what begins to happen when you just step away from eating for a little bit of time so here’s the simple way to look at that ketosis equals health-promoting fasting equals regeneration so ketosis may be good for someone that’s a little bit younger that’s looking to protect their health in the future and fast they might be good for someone that’s trying to have a little bit more of a restorative effect now that’s not the end-all be-all so don’t quote me on that I’m just saying that that’s a good way to look at it right out the gate now we look at lifestyle versus diet right which one is better for you and which one is really a lifestyle which one’s more of a diet you think what we have to factor in is that ketosis is all about what you eat not eating carbohydrates and making sure you eat proteins and fats fasting is all about when you eat when you’re fasting you may find that it’s just easier to eat the same kind of foods you normally eat just in smaller amounts in a smaller window which therefore makes it more of a diet you’re just kind of changing something you may not do it every day you might just do it two three four times a week maybe just one day a week whereas ketosis you are making a dramatic shift you’re committing to not eating carbohydrates because if you do it’s going to throw you out of the magical state of ketosis and you’re not going to have the benefits so we have lifestyle being ketosis and diet being fasting that’s not to say that you can’t implement faffing protocols into a lifestyle you just have to look at each one a little bit differently the big question that you’re probably wondering is is ketosis for you or is fasting for you I’m going to describe the ideal ketosis person the ideal ketosis person is someone who is mildly active throughout the day someone that’s maybe working a job where you’re having to walk around or you’re having to move or you may even be slightly physically taxed like maybe a mild construction job and you’re maybe not having to use your brain at I’m not saying that ketosis isn’t good for the brain it is but let’s talk about body composition how things work and who might get the most benefit there was one study that took a look at Ely cyclists okay cyclists that were moving around all the time obviously endurance athletes they were on a ketogenic diet well what was discovered was win on a ketogenic diet they had a massive increase in their vo2 max their ability to really breathe a lot but also an improvement in their body composition quite dramatically over placebo now what this essentially shows us is that they respond better to longer duration activity when in ketosis they actually found that there are high levels of exertion there quick bursts slightly went down this explains to us that the person that is mildly moving around throughout the course of the day will benefit from ketosis unless you’re a professional athlete that has to move with quick bursts so that’s something to factor in then let’s take a look at fasting when it comes to fasting the ideal fasting person is going to be someone who has a mentally taxing job mainly this comes from a couple of studies okay there is one study that took about 50 participants and they had them fast for an extended period of time well what they found is that those that fasted compared to placebo had a dramatic improvement in their overall memory based on a verbal learning test which is a test that basically tests out your overall spatial awareness and your spatial memory so through this testing it was found that people really did improve at their cognitive function when fasting then there was another test that measured neural protection was found that those that were fasting had higher levels of neural protection from stress this means if you’re someone that is mentally stressed all the time at work okay you’re working a high-end corporate job and you need to be on your toes all the time can’t afford to mess up mentally well you’re going to do a lot better with fastening because it allows you to block out the noise and be a lot more focused and respond to stress in a much better way but now we have to talk about workouts okay this plays a little bit of a part here timing of your workouts I have some very important stuff so pay attention here if you’re someone that works out in the morning fasting is more than likely the best way for you and it’s simply because you’re going to get the benefits of lipolysis and fatty acid oxidation there working out in a fasted state and then have the rest of your day to continue to burn fat you see you’d be really really hard for you to go to the gym and train in a fasted state at the end of your fasting window towards the end of the day you’d be so depleted and so tired you just wouldn’t feel that good so if you’re someone that really does train in the morning fasting might be the way to go now if you’re someone that likes to Train in the evening or the late afternoon ketosis might be the route to go why it allows you to not have a concern with types of meals that are surrounding your workout you say you’re still able to be fed you’re still able to have the right kinds of nutrients and you still can get your workout in in the evening and get the most result whereas like I said if you try working out in the evening when you’ve been fasting all day you might not get the positive benefit so that’s the simplest way that you can really break it down are you a lifestyle person or you a dieter are you someone that’s mentally taxed or physically taxed do you workout in the morning or do you workout in the evening all of these things are things that you need to factor in when you’re determining an intermittent fasting is for you or if ketosis is for you but at the end of the day the weight loss is really similar and most of the studies end up concluding about the same amounts of weight loss over six to eight week periods of time so it’s all about the lifestyle all about what works best for you as always make sure you keep it locked in here on my channel and make sure you comment if there’s any videos that you want to see in the future or any ideas that you have particularly in relation to ketosis and fasting I’ll see you soon
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Which Diet is For Your Life? Busy Person? Desk Job or Active Job?
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Keto vs Fasting: Which Diet is Better For Your Lifestyle: Thomas DeLauer
Weight Loss and Insulin
In ketosis, body becomes deprived of glucose and turns to burning fat for fuel
When we eat little foods that supply us with carbs, we release less insulin – w/ less insulin the body doesn’t store extra energy in the form of fat for later use
Intermittent fasting has been found to decrease blood levels of insulin
In a fed state, insulin is elevated so you store excess calories in fat cells. In the presence of insulin, the burning of fat is halted, while the body burns glucose instead
In a fasted state, insulin is low. the body starts mobilizing stored body fat from your fat cells and burning this fat for energy (instead of glucose)
Constantly eating keeps your insulin spiked, which slows your metabolism
Acute fasting directly influences the stability of neuronal circuits, wiring that dictates the flow of information in the brain and nervous system.
The cellular stress and lack of nutrition, due to fasting, blocks the synaptic activity of neurons that normally occurs in the brain, brain slows down
Sounds bad, but may be beneficial for brain health -overactive synaptic activity has been associated with diseases like Parkinson’s, Alzheimer’s
Lifestyle vs. Diet
Fasting is more to do with When you eat and ketosis is more to do with What you eat
I.F. can be utilized everyday, or a couple times per week, more of a “diet” while ketosis is more of a lifestyle
In a ketogenic state, it is critical that you do not consume too many carbs, or protein – a state that must be carefully maintained
Fasting can be as easy as not “doing” something and you can enter a fasted state by simply not eating for 16-20 hours – it takes a bit longer to enter a ketogenic state
With fasting you will likely still consume the same foods you have always done, albeit, less and later in the day
Ketosis requires you to change what you buy and consume, since most people aren’t accustomed to having 75% of their diet consist of fats and only 5% carbs
4 calories in a gram of carbohydrate or protein
9 calories in a gram of fat
On a ketogenic diet people usually eat less – fat is a lot more satiating than carbs
While fasting, consuming all your calories at the end of the day, makes you feel satiated quicker → eat less
Fasting can be a struggle – can struggle to go 16-20 hours without eating
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