New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Measuring Intermittent Fasting – When Fat Loss Actually Starts?
I’m gonna teach you how to know when you’re burning fat during a fast because you go through periods of time where you burn a little bit more fat than other times and it’s all a matter of just knowing your body knowing a little bit of your insulin resistance whoa did I just say that yes knowing your insulin resistance but also knowing a little bit about your own diurnal rhythms and when your body uses more ketones and uses less it sounds super complicated but if you stick with me through this video I’ll make some really good sense of it and by the end of this video you’re gonna be an expert at fasting you’re gonna be able to fast and measure your ketones or whatever you need to do and know exactly what phase of a faster in and know exactly if you’re winning at fasting so a we have new videos coming out all the time like literally almost every single day at 7:30 a.m. Pacific time so please hit that red subscribe button and then smash that little belt icon so you can turn on notifications and know whenever I go live alright so in order to make sense of everything I have to start by talking about insulin resistance a little bit it sounds like it’s gonna be boring I’m just beg of you please stick with it because it’s gonna be really interesting right now most of you are probably thinking insulin resistance I’m not diabetic does this really matter it does matter because there’s two different kinds of insulin resistance there’s pathological insulin resistance okay that’s the kind of insulin resistance that we we get when we’re diabetic right and that’s that’s a result of having so much insulin coming in all the time that our cells are just like whatever I’m done with you it’s like a nagging wife just bad bad bad right or nagging husband for that matter just anything so nag okay it’s just you tune out okay that’s insulin resistance in the typical diabetic pathological sense number two is a temporary physiological insulin resistance known as peripheral insulin resistance and this is actually a very good thing and I’ll teach you why and it happens when you’re fasting you might actually notice your blood sugar goes up when you’re fasting or do you notice that you get more brain energy when you’re fasting it also is a result of this insulin resistance and the sugar directing to a different place you see there was a study that was published in the Journal of Clinical Endocrinology metabolism ok took a look at test subjects that were undergoing staged fasting okay so what they wanted to do with this test is they wanted to see if we had subjects fast and then we gave them aspirin would it affect their fast now hear me out here’s why this makes sense normally in a diabetic patient or someone with pathological insulin resistance if you give them aspirin at a high dose it attenuates the insulin resistance a little bit that’s how they know it’s a specific kind of insulin resistance but they wanted to see okay we know that when people fast they become insulin resistant so will it respond to aspirin and the point in doing this was simply to identify whether it is the same kind of insulin resistance that a diabetic faces or if it’s different so what they did is they had these test subjects do 260 hour fasts one with aspirin one without it’s called the crossover design study and they’re one of the most efficient best ways to do a study because each participant serves as his own control you don’t have different groups of people that might have different environmental factors different genetic factors so anyhow here’s what they found they found that at the end of the fast with the aspirin it didn’t have any effect on their insulin resistance so what that means is that insulin resistance that occurs from fasting is 100% different than insulin resistance that occurs in a diabetic or a pathological situation the other thing they noticed is that there was no correlation between insulin resistance and an increase in inflammation in people that were fasting compared to those that are like diabetic usually if someone’s diabetic or their insulin resistant they’re going to also have an increase in c-reactive protein all this means and I hope that you’ve stuck with me through this all this means is that fasting is supposed to trigger insulin resistance so let me give you two scenarios to make this all make sense these are very simple laymen scenarios scenario number one standard American diet okay you’re eating three square meals plus snacks okay so you’re having constant insulin spikes coming in the cells say okay we’ve seen enough insulin we’re done so they become resistant okay boom you are now insulin resistant situation number two you’re on a fast okay you’re intermittent fasting you’re doing a prolonged fast and your blood sugar and your your liver glycogen drops okay now even though you’re creating ketones for energy during the time your brain still needs some glucose did you know that your brain still needs glucose when you’re fasting so your body would really have two options number one it could start breaking down your muscle tissue to give your brain sugar but I don’t think we want that right like I won’t want my body to break down my muscle to sacrifice that for just a little bit of brain energy the other option is it says well rather than break down muscle tissue why don’t we just shut off the activity of these cells so that their insulin resistant and that way the sugar that is in the body just gets reallocated to the brain boom done that’s a much better idea so now instead of breaking down my muscle tissue I just reallocated sugar to the brain boom done that’s exactly why my blood sugar went up because it’s not getting absorbed by the cells in the tissue it’s going to the brain oh my gosh and guess what that means I’m burning more fat too so this is so cool because now it means I’m body’s burning fat it means that my brain has more sugar than it needs for energy and I’m feeling clearer and I’m getting lean okay definitely want to be measuring your ketones those that you can always take a look at that and see where you’re at if your ketones are elevated you’re not burning up muscle the next thing is the psychological piece okay when you’re fasting you will get hungry but chances are you’re not really hungry chances are you are just experiencing some kind of makeshift hunger or craving you’re not truly hungry so what I do is I measure my ketones because I know that if I measure my ketones and I have ketones in my blood my body is eating and I’m just hungry because it’s psychological if there are ketones in your blood your body has fuel and it will not be breaking down your muscle tissue and it will not break down your body and it will not eat you alive for inside out because those ketones are fuel so every time I start feeling like I’m super hungry and I want to quit I measure my ketones and I’m like haha wait a minute I do have food in my system so by the way guys if you do fast or you do do keto I highly recommend you use the keto mojo meter there’s a couple of different meters that you can get that are out there but keto mojo is by far the highest quality one it’s FDA approved so it’s like a legit med device if you wanted it to be but also they’re strips are the least expensive on the market like really inexpensive ketone test strips so it’s just it’s a no-brainer when it comes down to cost-effectiveness and to make matters even better there is a link down in the description if you want to check them out and get a special discount on a keto mojo meter so whether your keto or fasting you should be getting one of these and you should have it in your car or with you all the time so you can always see if you’re in keto or if you’re burning fat during your fast ok so like I say with a psychological side of things I like to test my ketones because it reminds me yes I have fuel I’m definitely not breaking down precious muscle tissue okay now we lead into the next piece which is the fact that you need to measure your ketones so that you know what your diurnal rhythms are your ketones might drop but that doesn’t mean that you’re not in ketosis it doesn’t mean you’re fast is not successful if you are fasting and you haven’t eaten and your ketone levels drop there’s nothing that could have come into your body that kicked you out of keto ok it doesn’t work like that here’s what’s happening your liver is manufacturing ketones it’s working hard ok creating them packaging them up then they send them out into the bloodstream then your cells are like little sponges and they’re like thank you and they eat it okay they eat those ketones and then your blood levels drop because they just ate the ketones so now your liver goes back to work it makes more so you’re gonna have this natural cycle up and down up and down so here’s the cool thing though when you are fasting if you measure your ketones okay like if you use your mojo meter or whatever you’re using and you measure your ketones and you know where your baseline is usually because I encourage you to test every day and get your baseline when it does drop you know that at that point in time your cells are burning fat that’s what I love about it ok so it’s like I now know ok my ketones were usually at 3 then all of a sudden they dropped it down to 1 I know at this point in time my cells are using ketones and I just get such a rise out of it because I’m like yes my body is burning fat right now and this is so cool because now you can indicate exactly when you burn fat throughout the day so I might say okay my body’s using ketones now I’m gonna go for a run and maximize this right now and it just enhances my effect but it also makes it a lot more fun the other thing that you need to look at is that sometimes you will have your ketones drop because you have natural changes in hormones like in the morning your cortisol levels will go up which dry your blood sugar up a little bit which brings our ketones down again why you should measure consistently so you know your patterns lastly this is very important fat adaptation as you get used to fasting and you do more and more fasting and more and more ketogenic diet and all this stuff what’s going to happen is your body is going to get more adapted to utilizing fats for fuel which means it’s gonna become more efficient at storing carbohydrates off to the side and more efficient at burning ketones so this means that your ketone levels could get lower and lower and lower as you do more fasting that’s why it’s important to test frequently but also more importantly to test over like one month periods okay reset your data baseline like every month what I mean by that is take a look at where your ketones on average are this month and then next month start from scratch don’t compare August to July don’t compare July to June because your numbers will be different because you’re getting more fat adapted you need to keep it within the realm of where you are so studies have actually shown that people continue to get fat adapted up to a year and a half after starting keto which means that it can happen when you’re fasting to means I’ve been keto for nine years keto and fasting right my body is still adapting and my ketone levels are still changing the point is you need to know your body and if you know what’s happening you know how much fat you’re burning you can just make your fascinating that much more fun it’s like you get analytical about it you start turning it into a little scientist with yourself and guess what science burns fat that’s all I have to say as always see you in the next video
This Post Was All About Measuring Intermittent Fasting – When Fat Loss Actually Starts.
Here’s The Video Description From YouTube
Click Here to Subscribe:
Special Fan Discount on Keto-Mojo’s Glucose & Ketone Testing Meters (Discount is for Meter Kits ONLY and is automatically applied at checkout):
Keto-Mojo recently launched a new website full of helpful and informative content (including great keto recipes) for people living the keto life, from beginners to more experienced ketonians. Check it out here:
Special Thanks to Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student as well!
“Insulin resistance” has a negative connotation with respect to health. It’s a term associated with diabetes, obesity, metabolic syndrome, and all the chronic disease with which these conditions themselves are associated. But there is a nuance here because there are two types of insulin resistance.
There is (1) “pathological [bad] insulin resistance” and then there is (2) temporary “physiological [good] insulin resistance.”
A study by Siskia van Der Crabben et al., published in The Journal of Clinical Endocrinology and Metabolism in 2008 ( showcased this difference nicely. Based on their knowledge of how insulin resistance works in diabetics ( the researcher set out to test the hypothesis that “if fasting-induced insulin resistance is caused by the same mechanism as in type 2 diabetes, high-dose aspirin should be able to attenuate insulin resistance induced by prolonged fasting in healthy lean subjects.”
Therefore, they took 6 healthy lean men and made them fast for 60 hours twice, one while taking high-dose aspirin and once without (this is called a crossover design and is statistically strong because each participant serves as his own control).
In summary, these data suggest that fasting-induced insulin resistance is mechanistically different than that observed in diabetes and obesity (it was not treated by aspirin and was not associated with inflammation).
So, let’s unpack the conceptual difference between “pathological [bad] insulin resistance” and “physiological [good] insulin resistance” using two hypothetical scenarios:
Scenario 1: You are following the standard American diet. You are eating three carb-rich meals per day, with snacks, and constantly spiking your insulin. The insulin roller coaster leads to overeating and, potentially obesity and obesity-associated inflammation. This inflammation activates pathways in cells that cause them to downregulate insulin-sensing pathways.
Another, less technical way to look at this scenario is to think about “habituation,” the phenomenon that when you’re exposed to a continuous stimulus you stop responding to that stimulus. It’s like when the heater comes on in your house. As soon as it comes on, you recognize and acknowledge the sound.
Scenario 2: You are fasting. Your hepatic glycogen levels drop and, though you may be producing ketones, your brain still needs some glucose (figure to the right, from G. Cahill’s original work on starvation in man). Therefore, you must defend you blood glucose levels and keep them within a reasonable range.
There are two ways to do this: you can either break down muscle tissue to increase glucose production by gluconeogenesis or you can decrease the rate at which glucose is used by peripheral tissues i.e. you can become temporarily physiologically insulin resistant in your periphery. In the first instance, you lose muscle and burn less fat. In the second, you spare muscle and need to burn more fat. The second instance is that which includes peripheral insulin resistance. You can choose which you prefer.
Fasting is Psychological
Fasting can be hard, particularly if you’re new to it. When you start to feel hunger, real hunger (not the cravings carb-burners think is hunger) there is a psychological drive for immediate gratification. One way you can fulfill that immediate gratification is through food. But another is by measuring your ketones and observing the adaptations that are going on in your body. It’s rewarding to see your numbers go up as the fast progresses. It’s an accomplishment, and one that can supplant the immediate gratification fulfilled by a snack.
Your Ketone Levels During a Fast Will Change with Fat-Adaptation
If you fast for 24 hours one week and then again the next week, chances are that your ketone curves will follow a similar pattern; however, this pattern may change as you become more and more fat adapted.