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people leave comments all the time they ask questions and all of my videos and I can’t always reply to every single one but what I can do is pick some of the most popular questions and some of those intriguing or interesting questions that pop up on various videos so in this video I’m covering comments that were placed on videos from the week of November 19th 2018 so I’m gonna go through and there’s a lot of questions in the particular videos that I posted up that week were ones that yielded questions that were a little bit more miscellaneous so I did a video on cravings I did a video that was a little more vlog style grocery shopping so some of the questions that came in were a little bit somewhat irrelevant to the video but still good questions so either way I’m gonna go through the normal process and answer these questions so usually my videos are surrounding the world of kedo surrounding fasting cravings fat loss nutrition in general so let’s go ahead and let’s break it down if you haven’t already please make sure you hit that subscribe button also hit that little Bell button so you can turn on notifications and know whenever I do these Q&A type type videos alright so the first one that I want to do comes from the video how cravings work carbs fats and everything in between this video is about how we end up having hormonal responses that make us crave certain things how it’s not just a process of wanting more food or needing more food it’s literally a hormonal response that can be dictated from so many different directions in your life so if you haven’t checked out that video definitely make sure you check it out after this after this video all right so the first question comes from via Hendra shot says does body fat percentage affect the ability to put on muscle more fat percentage equals slower muscle gain that’s a really good question one thing is for certain lean body mass directly has an impact because obviously your metabolisms a little bit faster and it’s easier to activate mTOR and easier to build more muscle more body fat would allow you to have what’s called more aromatization more estrogen production which can kill off testosterone so you have more estrogen it turns into a vicious cycle which ends up taking all your extra testosterone and converting it to estrogen so that you’re not able to build muscle properly so in short the higher the body fat yeah it is a little bit harder to build muscle if you’re not in a truly anabolic muscle building stage as ium says can you take creatine while your fasted creatine monohydrate works totally fine while your fasted in fact you’re going to absorb it very well at that point in time so you’re totally fine but remember that it takes a long time for you to absorb creatine so why bother taking it in a fast in period it’s not like it hits you instantaneously it takes days to build up and actually have an effect in your system so you might as well just take it during your eating window to be completely honest Bill Carson says will the white monster break a fast it’s kind of funny by white monster I mean you mean like the monster zero it’s like technically it won’t break a fast but I would not recommend it there’s so much garbage in that I would recommend going for something a little bit cleaner go for like matcha green tea in a high concentrated amount like literally you can take like four or five ounces of water and what would normally be like three servings of matcha consolidate it and you’re gonna feel like you’re on cloud nine and have a dang good workout too because you have different catechins so there’s there’s like epic alley Katta can three gay late which is EGCG the main catechin but there’s different peaks and valleys of different catechins that actually trigger vasodilation effects and give you a good pump as well all right Eric Becker says Thomas I’ve been following the keto diet with intermittent fasting for about a month and a half but I have a long upcoming Christmas holiday and will mostly be with family and friends this will be impossible to stay in ketosis drinking dinners and all that should I still try to restrict carbs and stick to a high-fat diet or will it not really have an effect if I’m not in ketosis rather pick up where I left off after the holiday well you’ve been doing keto diet for a while so you were probably somewhat fat adapted but you’ve only been doing it for a month and a half so I don’t think that you’re that fat adapted enough to be able to benefit from just reducing carbs and staying in like a higher fat stage so in my honest opinion I would say practice some intermittent fasting but don’t really worry about the keto side of things you don’t want to just be bouncing yourself in and out of keto when you’re not truly genuinely fat adapted and I mean like been doing keto for 3 6 8 10 months ok so if you’ve been doing keto for a longer period of time your fat adapted you can get away with kind of bouncing in and out of keto because your body’s gonna be receptive to those ketones and get back in ketosis faster but in your case I would just do a little bit more intermittent fasting play with it that way Roberts even says is it possible to have a cheat meal or a cheat day on a keto diet yeah it definitely is in fact I usually recommend it but here’s what I do recommend that you do instead of just having a normal cheat day make it totally random don’t ever plan it ok the reason is is because you do not ever want to start a so needing food as a reward for yourself it messes with your head so if you were to say Saturday I’m gonna have a cheat meal and then you keep looking forward to Saturday Saturday you just binge well but you’ve done it is you’ve created some external stimulus an external reward with food and that’s defeating the entire purpose of a healthy lifestyle in the first place so what I do is I just kind of wake up one day and be like yeah today’s the day I’m gonna eat I’m gonna have a little bit more fun and it never really a give big game plan to it because you do mess with your head a little bit Tracy Nichols says hi Thomas a couple of questions one do we need to eat more fat or is that we have more body fat regarding the leptin or – if I exercise more will I like it more create a dopamine response okay question one eating more fat isn’t necessarily gonna have a left in response it’s having more body fat and different kind of craving response so that doesn’t really make too much of a difference there if you exercise more when you like it more if you create a positive habit loop out of it and you see an actual reward from it then sure you will create a habit loop and you’ll like it more captain fabulous says I really want to start doing intermittent fasting in keto and I know you have the videos on here and then but do we have any tips on how to mentally prepare for it I’m really struggling health-wise and I want to make this lifestyle change but I don’t know how to prepare myself should this be an immediate hardcore change or should I try and slowly integrate I’m a big fan of making it black and white if you try to slowly integrate you’re gonna find every single reason not to do it just jump in with both feet don’t look back just do it honestly and don’t try to find a reason not to do it like it’s the holidays I’ll wait until after the holidays just do it it’s honestly it’s that easy especially the intermittent fasting if you do want to dip your toe in the water start with intermittent fasting and then progress to keto Nicole says regarding autop adji is it an all-or-nothing process if I’m fasting for 24 hours and accidentally eat a few peanuts or put a tablespoon of cream in my coffee does the stoppage you just stop or should I break my vows and start again next time with my goals auto Fidji yeah that’s a good question I don’t really know and I don’t know if scientists really know but I would argue that most of its gonna stop and it’s gonna take a while to get back to that process again because basically your livers going through processes all your organs are going through processes again so you’re probably better off to just break your fast and go at it again Robert Roberts has great video very informative how long does it take to reverse dopamine issues for example switching from a high carb diet to high fat well dopamine receptors become more sensitive time I’m sure it depends on the individual but generally speaking if you cut out carbs cold-turkey well the cravings go away eventually and there is a hack is there a hack for speeding up the process I’d like to eat you know high fiber high in soluble fiber just because it does make the cravings go away a little bit more it triggers that cholecystokinin response CCK to kind of tell your brain that you’re full so that does help a lot cuts out those cravings I would say in general like if you’re saying how long does it take to cut out a carb habit you’re probably going to find it’s about eight weeks to really kick that craving your tastebuds are gonna change in a matter of days so you’re not gonna need that excited toxin response anymore from your brain but the actual physical craving that comes from car is probably to take eight weeks or so Erick Haskell says what about cravings when it concerns nutrient deficiency is there such a thing you know I’ve looked and I haven’t seen a lot of studies on this you know there are a lot of people that are kind of old school mentality that’ll say I need salt because I’m craving salt or I need sugar because I’m craving sugar well no the hard part is our brains are smart we have big prefrontal cortexes we’re interesting creatures we’re not just instinctual to the point like some animals are right so an animal is like I’m hungry I need to kill and eat we aren’t quite like that we’re hungry and then we use our prefrontal cortex to start to make decisions as to why we want to justify this or that so I think it all depends on how sort of implicit your brain is so we have kind of that implicit brain which just makes these decisions based on instinct and most of us have such a developed prefrontal cortex that we’re gonna find any other reason to start to kind of manipulate our minds in a different way so that’s a tough one to answer alright this next video was really cool this was a grocery trip with me and it was my first bill blog style video so camera crew went along with me we went to the grocery store it was kind of a day-in-the-life sort of thing where I was like in a pinch just needed to grab some simple things in the grocery store ultimately ended up getting kicked out of the grocery store for having some camera stuff there it was interesting and people really really liked it it wasn’t the normal sort of authoritative super super super educational video is more kind of on the whim here’s what I do kind of thing but as super well received and it raised some interesting questions but most of the comments were just people saying they liked that style of video call and Mackenzie says I’ve got a question I started to learn about you as the intermittent fasting guy however I hear you talking about keto a lot I clearly need to learn more about combining the two since I’m guessing that’s the approach you’re using what’s the likelihood we’d see a video like that also which do you prefer for faster weight loss I think intermittent fasten gets you faster weight loss if you are aggressive with it Kido gets you more sustainable weight loss that’s my honest opinion there I have done a video on the benefits of intermittent fasting and keto together in short intermittent fasting you’re producing ketones ketosis you’re producing ketones just through different mechanisms so they do work amazingly well together I would combine them you’re also going to find intermittent fasting is easier when you combine it with keto LaPoint o 174 says I’m glad you guys are okay I like the grocery trips because I can put a face with the name I do have one question about lion’s mane how often should I have it I like it and it’s really great but I don’t want to overdo it I take one packet of day to coffee with lion’s mane lion’s mane you’re good to go you can take that as much as you want lion’s mane is a specific mushroom for those of you that don’t know that increases brain-derived neurotropic factor but it also helps with what’s called neuroplasticity helps the brain sort of stay in a positive way and Retraining develop new neural channels and neural pathways you’re good to have that honestly 3-4 times a day if you really want to little voice asks I heard the canning process of fish denatures the micronutrients and antioxidants is this true it depends you want to find fish that’s either flash-frozen when it’s caught or can even on the boat or can shortly after its being caught so you can do some research on your favorite brands and see what the case is you do lose some of the minerals you always are but you’re also not going to always be able to eat fresh sardines so mad mike says what sweetener do you suggest stevia tastes better than the monk fruit actually had a question there so I don’t know I personally think monk fruit tastes a little bit better than stevia it’s a little less bitter stevia if you can get true rev a stevia in the actual like liquid form it’s a very high quality stuff monk fruit the body sees as an herb so it doesn’t really process it as a sweetener so I would honestly probably say monk fruit / stevia whenever possible but you don’t always find a monk free readily available roofing outdoors says one thing I don’t really get is the whole probiotic thing I keep hearing that probiotics are useless because they can’t survive is the GI tract and by the time they get to where they need to go they all died off can you clear this up the probiotics and yogurt kefir kimchi kombucha actually make it alive your large intestine truth is a vast majority of them don’t but it is better than nothing like eating cabbage eating kimchi eating sauerkraut it does have an effect and it does still have digestive enzyme properties so yeah and there’s studies that show that exogenously oughta coming in from form that’s not being built or mutated or even developed in your system still do have an effect on your immune system and stuff like that so you’re good just don’t live and die by it Nicole says sorry so many questions also can you talk about keto and protein intake if your body building an emphasis on muscle gain versus fat loss people say I can’t body build on keto and I used to have a typical 40 3030 diet and got good muscle building results but I hated the way cars made me feel I hear conflicting info on how much protein in fat to eat I also fast 18-6 alright Nicole it’s a good question you absolutely wanted a percent can’t build muscle on a keto diet because you’re putting yourself in a very very anabolic state simply because leucine oxidation is decreased while you’re on keto so Pido basically produces of course the ketone bodies that block muscle breakdown so as long as your calories are sufficient you can definitely build some muscle what I would recommend is toning down the intermittent fasting to maybe two or three days a week on the days where maybe you’re doing some full body movements this way you can stay lean and use your longer keto days where you’re eating straight keto with no fasting to actually put on muscle little voice says are there any low carb and safe protein bars you suggest please there’s two so I’m a huge fan of the perfect Kido Kido bars those are really good and also a fan of Suzie’s good fats bars those are really good andrew pop says sardines in oil versus water isn’t it thought that the oil provides some barrier against BPA’s leaching from the can simple solution there go four cans that don’t contain BPA’s a lot of them don’t these days so you usually are pretty easy it’s pretty easy to find one ariana says so I know you did a video on how much time to wait in between meals and I thought maybe I could ask on here because I saw this one and realize what you just considered a quick quote unquote meal with a bone broth or MCT oil be considered a meal when I break my fast if not how long should I wait after I break my fast with either of those to actually eat heavy food I don’t think I would have to wait five to six hours up to MCT yeah that’s a good question I go exactly where you’re going there when you break your fast I’ve talked about in other videos you’re usually going to break your fast with something really small and that’s the one exception where the whole idea of breaking your fast with a small meal is just to sort of engage your gut and get things going again and then like 30 60 90 minutes later you can eat your larger meal usually 60 to 90 minutes as an opportune time butterfly 9 274 hey Thomas I take iron in the morning do you think that it could break a fast because I have to take it in the morning please answer I’m not a doctor but the first thing I want to tell you is make sure you check your sources and get like a segment a third a fourth a fifth a sixth opinion because 99.9% of people that are diagnosed with anemia aren’t actually anemic okay there’s bio available iron and there’s available iron ferric and ferrous state all these things we have to factor in so usually people are not having an iron deficiency the long and the short of it is though if you have to take the iron supplement you’re okay to take it in the morning my random youtube channel says what does Loddon that taste like I’m looking for a dip or something to make a dip out of and unfortunately alerts to avocado so I’m one of some kind of higher fat dip it tastes like a super consolidated concentrated sour cream with a little bit of a Tangier texture so it’s like a cross between thick sour cream and Greek yogurt Pawel ignatov says I’m a Bulgarian guy and you mention Bulgarian yogurt can you please comment a bit more about yogurt cheese and keto i keep dairy to a minimum I don’t eat a lot of it but there are a few things I do eat some cheese snacks from time to time I’m not anti dairy I just try to keep it out as much as possible I notice if I live and die by dairy I end up with circles under my eyes I end up with inflammation joints hurt so I you know when you mentioned Bulgarian yogurt that’s usually an easier thing on the system nine times out of ten you’re gonna find a good organic Bulgarian yogurt and it’s just a higher quality so go with like a kefir cheese go the high quality organic cottage tea something that’s been cultured Bazaar 7777 says is that baking chocolate the same as cocoa powder no baking chocolate is actual chocolate a hundred percent straight chocolate so it’s like the hard actual chocolate that has fat in it baking cocoa is the cocoa it’s just the powder so totally different things the chocolate has way more calories but it’s also something that you can have whenever you’re just on the road or you just need a quick fix so that’s it for these videos or this week make sure you keep it locked in next week when I answer videos from this week so the whole idea of this is to make sure that you understand this is a community engage comment ask questions I’m gonna do the best that I can to answer them as always keep it locked in here in my channel see you in the next
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Your Comments Answered – Q&A for Keto, Fasting, Everything in Between | Week 11/19/18 – Thomas DeLauer
So, in this video, I’m covering comments that were placed on videos from the week of November 19th, 2018. So I’m going to go through, and there’s a lot of questions. The particular videos I posted up that week where once they yielded questions that were a little bit more miscellaneous. So I did a video on cravings, I did a video of those a little bit of vlog style or grocery shopping.
The first one that I want to do comes from the video, “How Cravings Work: Crabs Fats & Everything in Between.” This video is about how we end up having hormonal responses that make us crave certain things. How it’s not just a process of wanting more food or needing more food, is literally a hormonal response that could be dictated from so many different direction in our life. So if you haven’t checked out that video, definitely, make sure you check it out after this video.
All right. So the first question comes from Vijayendra Shah, says, “Does body fat percentage affect the ability to put on muscle? More fat percentage equal slow muscle gain.” That’s a really good question. One thing is for certain, lean body mass directly has an impact because, obviously, your metabolism is a little bit faster and it’s easier to activate mTOR and easier to build more muscle.
More body fat would allow you to have what’s called more aromatization, more estrogen production, which can kill off testosterone. So you have more estrogen, it turns to a vicious cycle, which ends up taking all your extra testosterone, converting it to estrogen so that you’re not able to build muscle properly. So, in short, the higher the body fat, yeah, it is a little bit harder to build muscle if you’re not in a truly anabolic muscle building stage.
Azeem says, “Can you take creatine while you’re fasted?” Creatine monohydrate works totally fine while you’re fasted. In fact, you’re going to absorb it very well, at that point in time, so you’re totally fine, but remember that it takes a long time for you to absorb creatine, so why bother taking it in a fasting period?
It’s not like it hits you instantaneously. It takes days to build up and actually have an effect on your system, so you might as well just take it during your eating window, to be completely honest.
Traci Nichols says, “Hi Thomas, a couple of questions. One, do we need to eat more fat or is that we have more body fat regarding the leptin? Or two, if I exercise more well, I like it more, create a dopamine response?”
Question one, eating more fat, isn’t necessarily going to have a leptin response, it’s having more body fat and different kinds of craving response. So that doesn’t really make too much of a difference there.
If you exercise more, will you like it more? If you create a positive habit loop out of it and you see an actual reward from it, then sure, you will create a habit loop and you’ll like it more.
This next video was really cool. This was a grocery trip with me, and it was my first real vlog style video. So camera crew went along with me. We went to the grocery store. It was a day in the life sort of thing where I was in a pinch, just needed to grab some simple things in the grocery store. Ultimately, ended up getting kicked out of the grocery store for having some camera stuff there. It was interesting and people really, really liked it.
Lapointe0174 says, “I’m glad you guys are okay. I liked the grocery trips because I can put a face with the name. I do have one question about Lion’s Mane. How often should I have it? I like it and it’s really great, but I don’t want to overdo it. I take one packet a day of coffee with Lion’s Mane.”
Lion’s Mane, you’re good to go. You can take that as much as you want. Lion’s Mane is a specific mushroom, for those of you that don’t know, that it increases brain-derived neurotrophic factor, but also helps with what’s called neuroplasticity. It helps the brain sort of stay in a positive way and retraining, develop new neuro channels and neuropathways. You’re good to have that. Honestly, three, four times a day if you really want to.
So that’s it for these videos for this week. Make sure you keep it locked in next week when I answered videos from this week. So the whole idea of this is to make sure that you understand this as a community. Engage, comment, ask questions, I’m going to do the best that I can to answer them.
As always, keep it locked in here on my channel. See you in the next video.