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More specifically, you want help with Thomas DeLauer & Dr. Berg Collab: Health & Fitness Review of the Ketogenic Diet?
this is going to be an A to Z breakdown of wind to time your workouts win to time your meals and a multitude of other things when it comes down to looking at ketosis from a fitness lifestyle or ketosis from a general health lifestyle and in order to make this a perfectly balanced video I am collaborating with the one and only dr. Eric Burke dr. Eric Berg and I are the leading health experts when it comes down to ketosis on the internet today so we figured what the heck we’ll let’s collaborate so I’m bringing dr. Eric Berg here all the way from the east coast and we’re gonna collaborate on this hey everyone thanks for watching and Thomas let’s get started so we’re gonna break this video down into a few different chunks I’m gonna talk about the types of exercise that you should be doing in ketosis and then I’m gonna hand it off to dr. Berg who’s gonna talk about how energy is actually created in ketosis and then we’ll talk about a few other things so let me get right into this part you see we have three different energy systems within the body we have the aerobic system which is where your body is utilizing oxygen as a source of energy then we have the glycolytic pathway this is the energy system that you’re normally using when you’re working out when your weight training things like that then we have the creatine phosphate system the creatine phosphate system is what gives you that initial burst of strength well here’s what we need to be thinking about what kind of exercise should you be doing to get the best results when you’re in ketosis when you’re in ketosis and you’re deprived of carbohydrates you don’t have the carbohydrates that usually give you the energy for the glycolytic pathway what this means is that the repetition range of say six reps to maybe fifteen reps is a little bit more difficult because that particular range uses carbohydrates as a source of fuel so since you don’t have carbs as a source of fuel at that point in time it can make it pretty hard to have strength however we have those two other energy systems that we can utilize we have the aerobic energy system which utilizes mostly fats as a source of fuel that’s why when you’re in ketosis you feel like your endurance is phenomenal your body is usually using fats when it comes down to endurance activities so you respond really really really well to cardio that means increasing your rep range so it’s a little bit more of a cardio burn or doing a little bit more good old-fashioned cardio you’re going to get a lot of benefit out of it and your body is going to preserve muscle because of the specific ketogenic state that you’re in so it’s a great time to maximize on some low intensity exercise also things like high repetition weight lifting things over 15 to 18 reps your body is just gonna respond really well and you’re not gonna have that fall on your face feeling that you’re normally gonna get in ketosis that happens between the six and fifteen rep range now the other thing that we can focus on doing is leveraging the creatine phosphate system this helps us get a lot of strength in the early phases of movements those first 1 to 4 repetitions that you get when your weight training are not even utilizing carbohydrates they’re using a very specific energy system in the body known as the creatine phosphate system has nothing to do with the amount of carbs in your body it’s a chemical reaction that occurs which means that if you’re in ketosis you might find that you have a lot of strength in the first one two three or one to four reps which means you can still get good muscle growth and good hypertrophy which is good actual just muscle development by working in that short low rep range so there you have it you just simply work on either the low rep range or the very high rep range and forget the middle ground you don’t even need it at this point in time now I’m gonna hand off to dr. Berg who’s gonna explain a little bit more about how ketosis and the ketones themselves actually give you energy well thank you Thomas that does make a lot of sense alright let’s go into ketosis okay what is ketosis ketosis is the condition where are you using ketones as your primary fuel okay so what’s a ketone alright a ketone is a byproduct of fat burning now when you’re eating food there’s two types of fuel that you can run your body on wanted to be sugar or glucose secondly be fat which then will turn into ketones okay now when you’re not eating your body will tap into either the stored fuel as glycogen or the stored fat as adipose tissue and the way that you get your body into ketosis is by reducing your carbohydrates between twenty and fifty grams or less per day not per meal most people only are burning their stored sugar fuel they’re not tapping into the fat reserves and what’s interesting is we have a lot more stored energy as fat than we do storage sugar as glycogen in fact I don’t even like to use the word fat you’re not fat you just have too much potential energy it sounds a lot better but there are many many advantages to running your body on ketones versus glucose number one your brain loves ketones in fact your cognitive function will improve concentration focus mood elevation some people feel euphoric running your brain on glucose makes it very very toxic you’re susceptible to the highs and lows of blood sugars if the blood sugars will go low you’re gonna feel irritable depress moody and craving and hunger when the blood sugars go high you’re gonna feel tired brain fog you’re gonna vision problems so running your body and ketones can really heal the body it can heal insulin it can heal your blood sugars and then you’re less a settle till the complications that come with that like vision problems of the lens of the eye with cataracts with the pressure of the eye with glaucoma the damaged macula like in macular degeneration all those conditions can be avoided when you run your body on ketones so improving blood sugars and improving insulin has huge effects on the entire body but specifically the four main parts of your body the brain the eyes the heart and the nerves so I hope that made a lot of sense but I really believe that ketosis is not some fad diet that’s gonna go away simply because of the results not just for losing weight but for health benefits all right Tom over to you that was awesome dr. Burke so let’s go ahead and let’s get in now to the carb allocation or the actual timing of your food when it comes down to your workout so here’s the interesting thing I talked to a lot of people that think that whenever they’re working out when they’re in ketosis that they need to be allocating their carbohydrates to be able to get a good workout well there is some theory to that but the fact is ketones themselves and give you a lot of fuel so you don’t really need to worry about timing carbs before or after your workout a lot of people think that after you’re done with a workout you have to restore your muscle glycogen muscle glycogen is the carbon hydrate that is stored inside your muscles the interesting thing is studies are showing that 75% of the muscle glycogen is reabsorbed without ever having to add extra carbs through the diet what that means is that the body will scrounge up what it needs and restore the carbohydrates naturally basically out of thin air it doesn’t need to have carbs coming from an external source this proves that you can still work out and still maintain your muscle fullness and still maintain the muscle development that you need without allocating carbs so if you do want to allocate carbs the way that I would recommend doing it is via a back loading strategy which means you’re gonna have your carbs after your workout in a very small amount of time in a very small amount – yeah you’re only gonna have like 30 or 40 grams of carbs just enough to help you get over your workout not enough to kick you out of ketosis now let me refocus are the benefits of ketosis you don’t need to add the carbs to the mix your body is going to be in a really unique state and there’s one other interesting thing that we have to remember ketosis actually preserves your muscle glycogen more than not being in ketosis studies have shown that people that have been in keto for a long period of time end up restoring and preserving their muscle glycogen significantly easier than those that are not in ketosis for example if you were to eat 500 grams of carbohydrates and store it all in your muscle glycogen and then go into ketosis for a long period of time your body would probably hold on to that muscle glycogen inside your muscles for a very long period of time because your body essentially turns off its desire to even use that glycogen so it just stores there for when it’s absolutely needed thereby reducing the need to actually have to restore glycogen on a regular basis so now I’m going to pass on over to dr. Berg who’s gonna talk a little bit more about meal timing in general when you should time your meals to have the best results and to feel your best so dr. Berg take it away well thank you Thomas alright let’s get into meal timing when is the absolute best time to actually eat food okay because when you eat is just as important as what you eat so before we get into specifics I need to bring up a concept called instrumented fasting what is it it’s a pattern of eating and not eating okay the benefits of in termina fasting are huge you can greatly reduce your risk of cardiovascular disease decrease blood sugar problems and diabetes and you can even live longer which is another great benefit but it gives you cell protection especially on the neurons the brain cells improving memory and mood and even decrease your risks of certain types of cancer now there are many different types of theories of why in a minute fasting works okay one would be it creates a mild stress that caused the cell to adapt and improve its survival and another one that actually decreases your stress on the digestive system allowing it to recover and heal and then hormonal e by triggering human growth hormone in a minute fasting is the most powerful stimulus to human growth hormone you can increase growth hormone by thirteen hundred percent in women and up to 2,000 percent in men not to mention lowering insulin which is behind so many health problems alright let’s get into the specifics okay now there’s both an art and a science – in a minute fasting I’ve been a practice for about 29 years I worked on 40,000 people one on one and so I’ve picked up a lot of great information that may not be science but it’s just practical things that really really worked so I’m gonna show you some rules and then I’m gonna get into some science in the next section okay so here’s what I recommend that you start with I recommend you start with 3 meals to make this really really easy on yourself so breakfast a lunch and a dinner ok the key is not snacking between the meal and keeping your carbs between 20 and 50 grams per day ok so you’re going to do this pattern will repair it about let’s say a few days to a week to get comfortable to it ok the goal is not to be so down hungry between the meals if you can’t go from one meal to the next without severe hunger or a drop in blood sugars you need to add more fat to the meal okay just the thoughts to go longer don’t do a low-fat diet or low fat proteins increase the fat so you’re gonna do this until you’re comfortable and then I recommend you go to two meals per day slowly by taking your breakfast and actually pushing it forward and forward because what you want to do when you get up in the morning ask yourself am i hungry if you’re not hungry don’t eat that’s the rule number one okay I’ll only eat if you’re hungry so what you want to do is slowly bring your breakfast let’s say from eight to nine to ten o’clock in the morning to 11 until eventually it disappears and you only have your lunch and your dinner between these two points it’s called you’re eating window do you go to one meal a day well that’s up to you depends on how much weight you want to lose and what kind of health benefits you have you may find you want to do this later but I only really recommend starting here going to here and then decide at that point if you really want to do one meal a day a lot of people want to do one meal a day and they do very well with that even huge bodybuilders now a few days ago we wanted to trip my wife and I went on a trip and we flew across the country about 4 and 1/2 hours of flight I didn’t eat anything in the morning and by the time we landed it was 4 o’clock in the afternoon no food all day no snacks on the plane and nothing I was feeling great I had no hunger no cravings I could probably keep going I’m normally doing two meals a day so I actually ate when we landed but the point is that when you get your body in ketosis and you fully adapt to this this is called key to adaptation you’re gonna feel really good and you’re definitely not going to crave anything so you want to start with 3 meals then gradually go to 2 meals if you want to take it to the next step just take your dinner and start moving it slowly this way and your lunch this way to the point where you had this one meal that actually lasts 2 hours and you’re just taking your time you might have your salad waited a little bit and an eat some protein weight and have some fat so a couple things you need to remember is do this gradually so you can make it easy on yourself and also realize the nutritional requirements when you’re doing in a minute fasting are much different when you’re eating frequently your body can get into a state where it needs less nutrients less dietary protein and that’s why you don’t have to have the identical calories let’s say this is an 1800 calorie day this would be a 1,500 calorie day and this would be a 1200 calorie day of food it would be really hard to consume an 1800 calorie meal so don’t worry about that because the amount of nutrients that you really need when you’re doing this are much less than this right here because you’re improving insulin resistance and you’re absorbing more nutrients whereas having insulin resistance right here blocks your ability to absorb nutrients all right let me show you this next part okay so now let’s talk about something really cool let’s talk about the real benefits of intermittent fasting that go way beyond just weight loss okay it’s a toff adji what is it Toph eg a Toph Ajit does a condition where the body starts to recycle old and damaged proteins your body takes these damaged little pieces of the cell recycles them into new amino acids to build new tissue etapa ji also cleans up old microbes bacteria candida yeast mold and even viruses so it’s the ultimate in anti-aging effects and immune function so the word tava ji was coined by a Belgian biochemist in 1963 then the etaf ajit genes were identified in the 1990s and in 2016 a Japanese researcher was awarded the Nobel Prize in Physiology for his research in etapa G when you really understand the magnitude of what this can do for your body and then you apply it and you see it for yourself you’re gonna be blown away so to get into etapa g it takes about 18 hours of fasting okay so let’s say you ate at 12 noon and then the second meal was at 5 o’clock in the afternoon okay then you wouldn’t eat all the way until 12 o clock at noon that would start giving you the benefits of etapa G so you can continue to improve the benefits of tofu G by increasing the time of fasting but it seems to stabilize at about 23 hours okay so that would be like 23 hours of fasting and you eat one meal okay but start out trying to achieve this right here 18 hour fasting with six hour eating window and then take it from there all right Thomas back to you as always dr. Berg you’re blowing my hair back with science just like I like to do for my viewers now what I want to talk about here is the actual timing of your workout when is the best time to workout when is the best time to exercise when you’re in ketosis well it varies but there’s really two ultimate things you need to pay attention to the number one thing is that when your body is producing ketones you have an amazing source of fuel so by being in ketosis already you have a tremendous fuel source but did you know that when you are fasting you’re producing the same thing that you’re producing when you’re in ketosis fasting produces ketone bodies and ketosis produces ketone bodies so guess what if you are in ketosis and then you fast overnight you are in a fasted state where you have even more ketones being produced than you would if you were just in ketosis alone thereby making it the best time to exercise in a totally fasted state before you’ve eaten anything because at this point your body is looking for ketones so it has no choice but to pull your ketones from your stored body fat it pulls the fat takes into the liver and turns them into ketones giving you amazing fuel for your workout but also a tremendous body composition effect where your body just torches fat like no tomorrow but I also understand that not everyone can workout in the morning it’s not always realistic and sometimes it’s hard for people’s schedules and sometimes it’s just hard to wrap your mind around training on an empty stomach so if you do have to work out at a different time of day I highly recommend this strategy keep your protein very very low your meal prior to working out but keep your fats nice and high so drop your protein lower than you ordinarily would here’s why I want you to do that that extra protein that you would consume with maybe say lunch could very easily get converted into sugar through a process known as glucose Oh Genesis if it gets converted into sugar your body’s gonna want to burn that sugar first before it ever starts to burn fat so it basically cut to the front of the line your body has to burn that sugar first before it ever tries to burn your body fat you’re basically just slowing yourself down but if you keep your protein levels lower and you keep your fat levels high your body’s gonna remain adapted and conditioned to utilize those ketones so those are the strategies when it comes down to timing your actual workouts now to wrap it up I’m gonna hand it back over to dr. Berg who’s gonna talk a little bit more about ketosis and meal timing in general to help you get the most out of your lifestyle all right guys so now let’s summarize keto and intermittent fasting together if you’re gonna do keto you need to do intimate fasting if you’re gonna do them in a fasting don’t do it with junk food do it with keto they both work together because keto and in a minute fasting is the ultimate health building health creating program it’s not just about weight loss it’s about getting healthy so we start up with 3 meals ok 1800 calories so you want to start out with vegetables or salad first because an average person needs between 7 and 10 cups of vegetable or salad per day why because our requirements for nutrients are quite high especially for something like potassium we need 4700 milligrams of potassium every single day if you’re doing 3 meals ok this goes down if you’re doing one meal but for 3 meals you need a lot of potassium to run the body on so you’d have to consume about 10 cups of vegetable or salad for this entire day it might seem like a lot but you should just do it for a couple days and see how good that you feel so it’s not that hard 3 and a third cups of salad 3 and 1/3 cups of vegetable 3 and 1/3 and it’s almost 10 cups right there ok so you start with your vegetables and then you do your protein so this is just an average of protein if you’re a real big guy or a small person you’re going to adjust this right here but an hour’s person would need 4 ounces of protein 4 ounces for ounces that gives us 12 ounces of protein ok per day now if you’re doing one meal you’re not going to do 12 ounces of protein that is too much you’ll do 8 ounces of protein you’re not going to do 10 cups well you could but let’s just say 7 cups of vegetables right here and then in the middle right here at 2 meals a day you do 4 cups and 4 cups of vegetables or salad it’s not hard to do that just two little bowls of salad ok so now the calories for 2 meal would be roughly about 1,500 and the protein for each meal would be 5 ounces and 5 ounces giving you 10 ounces for the whole day again you might have a little bit more maybe a little less okay now we come to the fat okay this is the wild variable that’s very confusing for people because it can range from a very small amount to a very large amount and when you’re starting out you need more fat why because you’re not fat adapted yet and you need to that to go from one meal to the next when you become fat adapted and you’re in some major ketosis then you need less because your body can now burn your own fat as its food makes sense in the beginning you’re not burning your own fat it takes a while to go into that so the point is there’s two places where you might need to add more fat in the very beginning and in a maintenance program where you’re you hit your weight-loss goal you don’t want to lose any more and you’re gonna have to add more fat so your body can use that as fuel and that’s your own body fat now to determine how much fat you need realize that some of the fat it’s going to be in the protein and on the vegetables as some dressing or something like that so you want to test this out so maybe you start with a handful of pecans or some peanut butter with celery or a half of an avocado but you want to play around with how much that you need the way that you know that you hit the sweet spot is that you’re you’re able to go from one meal to the next without any discomfort of bloating or right shoulder pain because if you overload the gallbladder it’ll cause pain on the right shoulder or the right side of the neck because there’s a nerve that connects to that side so you want to experiment with the amount of fat that you need on average you would need about a hundred and 40 grams for 1800 calories okay now if you’re doing 1,500 calories it’ll be 113 grams and again I don’t like to tell you that because I don’t want you measuring different grams because it’s we’re not about measuring the calories of something I’d rather have you guesstimate and have start out consuming some fat and just see what your body responds to okay then when you’re going to one meal a day let’s say you’re at an average of 1,200 calories again this is a generalization you’d be roughly around 86 grams of fat and when you go from this meal to this meal to this meal the nutrient requirements decrease and so you don’t have to worry about getting this 10 cups of salad you can eat less okay and also that goes for the protein as well now as far as between the meals you can consume liquids it’s not going to be an issue just to make sure there’s no carbohydrates so if you want some coffee in the morning and that’s not a problem just make sure that you add an alternative sweetener if you need to use that a half and a half hour whole cream which would be even better there’s something called bulletproof coffee that I’m not going to get into but you can even do that in the morning but just realize the more fat that you would put into that coffee that could act as a meal so test the waters I’m not against that but let’s say for example you add this bulletproof coffee where you’re adding MCT oil and all of a sudden the weight loss slows down it’s because that’s just too many calories to trigger the insulin effect and that bumped you out so maybe take that out and just drink the coffee get back in the fat burning with these two meals here again this is a combination between an art in the science and you really need to kind of test it out in your body to see what works good on you so Thomas and I personally want to thank you so much for watching our videos watching this joint video and if you’re interested in future videos please let us know down below of what you would personally want to know more about all right thanks again
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Thomas DeLauer & Dr. Berg Collab: Health & Fitness Review of the Ketogenic Diet
This is going to be an A to Z breakdown of when to time your workouts, when to time your meals, and a multitude of other things when it comes down to looking at ketosis from a fitness lifestyle or ketosis from a general health lifestyle. In order to make this a perfectly balanced video, I am collaborating with the one and only, Dr. Eric Berg. Dr. Eric Berg and I are the leading health experts, when it comes down to ketosis, on the internet today. We figured, what the heck, let’s collaborate. I’m bringing Dr. Eric Berg here all the way from the east coast and we’re going to collaborate on this.
Hey, everyone. Thanks for watching, and Thomas, let’s get started.
We’re going to break this video down into a few different chunks. I’m going to talk about the types of exercise that you should be doing in ketosis, and then I’m going to hand it off to Dr. Berg who’s going to talk about how energy is actually created in ketosis. Then we’ll talk about a few other things. Let me get right into this part.
You see, we have three different energy systems within the body. We have the aerobic system, which is where your body is utilizing oxygen as a source of energy. Then we have the glycolytic pathway, this is the energy system that you’re normally using when you’re working out, when your weight training, things like that. Then we have the creatine phosphate system. The creatine phosphate system is what gives you that initial burst of strength.
Well, here’s what we need to be thinking about. What kind of exercise should you be doing to get the best results when you’re in ketosis? When you’re in ketosis and you’re deprived of carbohydrates, you don’t have the carbohydrates that usually give you the energy for the glycolytic pathway. What this means is that the repetition range of, say, 6 reps to maybe 15 reps is a little bit more difficult because that particular range uses carbohydrates as a source of fuel. Since you don’t have carbs as a source of fuel at that point in time, it can make it pretty hard to have strength.
However, we have those two other energy systems that we can utilize. We have the aerobic energy system, which utilizes mostly fats as a source of fuel. That’s why when you’re in ketosis, you feel like your endurance is phenomenal. Your body is usually using fats when it comes down to endurance activities. So you respond really, really, really well to cardio. That means increasing your rep range so it’s a little bit more of a cardio burn, or doing a little bit more good old-fashioned cardio. You’re going to get a lot of benefit out of it and your body is going to preserve muscle because of the specific ketogenic state that you’re in.
It’s a great time to maximize on some low intensity exercises. Also, things like high repetition weight lifting, things over 15 to 18 reps. Your body’s just going to respond really well and you’re not going to have that fall on your face feeling that you’re normally going to get in ketosis, that happens between the 6 and 15 rep range.
Now, the other thing that we can focus on doing is leveraging the creatine phosphate system. This helps us get a lot of strength in the early phases of movements. Those first one to four repetitions that you get when you’re weight training are not even utilizing carbohydrates, they’re using a very specific energy system in the body known as the creatine phosphate system. It has nothing to do with the amount of carbs in your body. It’s a chemical reaction that occurs, which means that if you’re in ketosis, you might find that you have a lot of strength in the first one to three or one to four reps, which means you can still get good muscle growth and good hypertrophy, which is good actual just muscle development, by working in that short, low rep range.
There you have it. You just simply work on either the low rep range or the very high rep range and forget the middle ground, you don’t even need at this point in time. Now, I’m going to hand off to Dr. Berg, who’s going to explain a little bit more about how ketosis and the ketones themselves actually give you energy.
Well, thank you, Thomas. That does make a lot of sense. All right, let’s go into ketosis. Okay, what is ketosis? Ketosis is the condition where you’re using ketones as your primary fuel. What’s a ketone? A ketone is a byproduct of fat burning. Now, when you’re eating food, there’s two types of fuel that you can run your body on. One would be sugar, or glucose. The second would be fat, which then will turn into ketones.