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Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

In Tim Ferriss’ new book Tools of Titans he puts forward a method to optimize the process of fasting. In his typical 80/20 style, he aims to get the most benefits, in the least amount of time. His recommended fast is conducted in a 3 day period, spanning Thursday evening to Sunday evening. 3-Day Fast Overview Stop eating Thursday night Friday morning go for a long walk to accelerate your transition into ketosis Friday and Saturday stay fasted, and consume moderate amounts of exogenous ketones and MCT oil (as needed), to give you a boost while you’re keto adapting. Sunday evening you break the fast. Here’s the process in more detail if you don’t have Tools of Titans to hand: Thursday Evening Eat a low carbohydrate dinner around 6pm. Make that the last meal of the day. Go to bed as normal. Friday Morning Drink some caffeine if needed, then get out the door and walk within 30 minutes of waking. Bring at least 1 litre of water, with some added salt (to prevent headaches/cramping), and sip as you walk. Walk for 3-4 hours(!). Filling up/buying more water as needed. Arrange phone calls for this time, to make the time productive. The idea behind the walk is that you use up your glycogen stores, forcing your body to move quicker into deep ketosis. The quicker you get into ketosis, the less time you spend feeling sub-optimal, and the less potential muscle wastage. Friday Day (post walk) Consume exogenous ketones or MCT oil 2-3 times throughout the day, where necessary. Tim primarily uses KetoCaNa & KetoForce as exogenous ketone sources. Both these products contain 11.7g of Beta-hydroxybuterate per serving, and each contain 16 servings. The key difference is that KetoForce is an unflavoured (alkaline) liquid. And KetoCaNa is an orange flavoured powder you can mix into wate Continue reading >>

Troubleshooting Headaches On The Keto Diet

Troubleshooting Headaches On The Keto Diet

The keto diet is known to help improve brain function to achieve peak performance. You will feel more energy, and put an end to brain fog once and for all. It was initially developed as a way to treat patients suffering with epilepsy, and had great success. Click here to learn more about that! One unpleasant side effect you may experience in the beginning is headaches. These keto headaches should only last for the amount of time you are transitioning from a sugar-burner to a fat-burner. If you are experiencing headaches during the first week of starting the keto diet, it is most likely caffeine and glucose withdrawals. Your body is used to using glucose as its primary form of energy, so it will send signals to you to give it more of this quick source of energy. You may also experience flu-like symptoms, such as feeling tired and nauseous. If this is the case, these ketogenic diet headaches should dissipate within a week. During this week, do your best to reduce stress. That means physical stress (pull back on your high intensity workouts as you will not have the energy you need until you are fat-adapted), and emotional stress (don't put added pressures onto yourself, such as agreeing to run a charity bake sale for your church group). If you are having ketogenic diet headaches after you are fat-adapted, there are a couple things you can try. You can take nutritional supplements (always check with you doctor first). Magnesium is great for brain health, as well as your digestive system and your bones and joints. This can also help if you get muscle cramping at night. Just take the supplement right before bedtime as it helps to relax your muscles. Omega-3 is also so great for brain health if you aren't eating wild caught fatty fish often. You should make sure you are gettin Continue reading >>

Experiments In Ketosis: Maximizing The Migraine Preventative Effects

Experiments In Ketosis: Maximizing The Migraine Preventative Effects

Ketogenic Diets – Making Up For Lost Time I have a prediction: you’re going to start hearing a LOT more about ketones and ketogenic diets in the next decade or two. For those not familiar, a ketogenic diet is a way of eating that promotes the formation of ketone bodies in the liver, which are released into the bloodstream and can then be used by the brain as a source of energy (some argue that it’s the brain’s “preferred” source of energy). We’ve known since the early 20th Century that something special happens to a brain on ketones – that’s when it was discovered that they were a powerful tool for preventing seizures. Ketogenic diets beat the pants over any pharmaceutical when it comes to controlling seizures. Then something terrible happened. Fat phobia. You see, getting the body into nutritional ketosis requires you eat a high fat, moderate protein, very low carbohydrate diet (typically 20-50 grams per day). So when saturated fat became the bogey-man for heart disease (since proven wrong, MANY times over: 1, 2, 3, and so on…), ketogenic diets were viewed as dangerous, an extreme measure for extreme cases. Now that the era of saturated-fat-phobia is coming to an end (albeit a painfully slow one), the doors have once again opened to ketogenic diets. And now we’re making up for lost time. The Ketogenic Diet and Migraine We’ve only just begun to see glimpses of the therapeutic potential of ketogenic diets beyond the treatment of epilepsy, including cancer, neurodegenerative disorders (Alzheimers, Parkinsons, etc.), and obesity. And migraine. As with epilepsy, promising data was published in the early 20th Century on the effects of ketosis on migraines, but was all but forgotten or ignored during the Great Fat Scare. Now, migraineurs around the wor Continue reading >>

How Steemians Keep Me Honest And Keto Flu

How Steemians Keep Me Honest And Keto Flu

Prepare for a headache and nausea In today's video I talk about my 5th day on the ketogenic diet (what I'm also referring to as "The People's Diet"), my second day in ketosis and my experience with keto-flu: the flu-like symptoms that effect your body once it has transitioned over to ketosis (using fat as fuel) but is still adapting to the new dietary source (making the necessary physiological changes). Here are the steps I took to mitigate the symptoms and which got me back to 80%: drink lots of water, this diet can dehydrate you (symptoms of dehydration: nausea and headache) consumed half a serving of KetoCaNa (exogenous ketones and salt) not because I needed it to enter ketosis, but to make sure my body had enough ketones to use as fuel and salts in case I had lost too many electrolytes Coffee + KetoMCT (Caprylic Acid) + Grass-Fed Butter (more keto-fuel) Theoretically consuming a strain of cannabis that is known to alleviate these symptoms could help further All that being said, I was still able to shoot, edit, and publish this video, so you can gauge the impact of the keto-flu symptoms for yourself. Thank You I also want to thank my followers on Steemit for helping me stick to this diet. I've never really dieted before because weight has never been an issue for me, so I know that if I didn't have a reputation to uphold and an audience to stay honest and consistent to, I probably would have abandoned this diet right quick. This could be an under-appreciated aspect of Steemit. I've never felt this impulse with any other social network to say true to my commitments, especially when it's likely few would even notice. Maybe by merging my social presence with a job-like element (the best job ever) I get the best of both worlds: authentic interaction combined with the resp Continue reading >>

27: Keto Talk Mailbox Blitz, Low Energy, Headache, Stomachache, Breastmilk While Keto

27: Keto Talk Mailbox Blitz, Low Energy, Headache, Stomachache, Breastmilk While Keto

LISTEN AND DOWNLOAD AT ITUNES If you are interested in the low-carb, moderate protein, high-fat, ketogenic diet, then this is the podcast for you. We zero in exclusively on all the questions people have about how being in a state of nutritional ketosis and the effects it has on your health. There are a lot of myths about keto floating around out there and our two amazing cohosts are shooting them down one at a time. Keto Talk is cohosted by 10-year veteran health podcaster and international bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” and Arizona osteopath and certified bariatric physician Dr. Adam Nally from “Doc Muscles” who thoroughly share from their wealth of experience on the ketogenic lifestyle each and every Thursday. We love hearing from our fabulous Ketonian listeners with new questions–send an email to Jimmy at [email protected] And if you’re not already subscribed to the podcast on iTunes and listened to the past episodes, then you can do that and leave a review HERE. Listen in today as Jimmy and Adam blaze through a bunch of listener questions in Episode 27! Here’s are the 12 questions Jimmy and Adam answered in this special Keto Talk Mailbox Blitz extended podcast today: – Testimonial from someone who learned his lesson why it’s important to stay ketogenic all the time Hey Jimmy and Doc, Just listened to your new Keto Talk podcast and what a great show you guys do. You mentioned pancreatitis in a recent episode and I wanted to share an experience I had with this. I cheated on the diet with lots of carbage and sugar. The next day I experienced an acute inflammation of the pancreas. It wasn’t a full blown case of pancreatitis but it was painful and lasted a few days. It also felt like I was having some gallbl Continue reading >>

Beat Keto-flu With Homemade Electrolyte Drink

Beat Keto-flu With Homemade Electrolyte Drink

This recipe was inspired by a great electrolyte drink created by Wellness Mama. Apart from using electrolyte drinks for rehydrating during sports, it's an effective natural keto-flu remedy. Electrolytes, especially magnesium, are often deficient when you eat less than 20-30 g net carbs. Making an electrolyte drink that tastes good was a real challenge. At first, the drink was too salty and I had to make a few batches before I was happy with the result. I used slightly different ingredients than the original recipe to increase the potassium and magnesium content and to make it suitable for a keto diet. If you've ever been through keto-flu, you know how bad the symptoms can be: headaches, muscle weakness, cramps or fatigue are just some of the side effects you don't want to experience during the transitional period of the ketogenic diet. Great for pinning: Quick Guide to Keto-flu Remedies 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week Nutritional values (per cup) Total Carbs 1.7 grams Fiber 0 grams Net Carbs 1.7 grams Protein 0.1 grams Fat 0.1 grams of which Saturated 0 grams Energy 6 kcal Sodium 103 mg (5% RDA) Magnesium 178 mg (45% RDA) Potassium 216 mg (11% EMR) Macronutrient ratio: Calories from carbs (90%), protein (4%), fat (6%). If you need to add more sodium to your diet, try Homemade Bone Broth!. For more potassium try avocados! Ingredients (makes ~ 6 cups) 5 cups water or herbal tea of choice (~ 1.2 l) ½ cup lemon or lime juice (120 ml/ 4 fl oz) ½ tsp potassium chloride (see Tips below for alternatives) ¼ tsp salt (I like pink Himalayan) - ⅛ tsp if too salty 2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz Continue reading >>

Why Ketones Kill Migraines

Why Ketones Kill Migraines

Seven reasons that explain why ketones kill migraines. Ketones from coconut oil and MCT oil may be able to eliminate migraines, just like the ketogenic diet. Why ketones kill migraines. A ketogenic diet is a low carbohydrate diet that allows your body to break down fat and metabolize ketones. Ketones can also be obtained by eating medium-chain triglycerides (MCTs) such as coconut oil, MCT oil, or grass-fed butter. The following seven reasons will explain why ketones kill migraines: In 2013, the ketogenic diet was found to reduce migraine frequency in 90 percent of patients (study link). These are extraordinary results that dwarf the success rates of migraine prevention drugs. Ketones block high concentrations of glutamate that are found in both migraine and epilepsy sufferers (study link). Anti-seizure medications that block glutamate have been used to treat both migraine and epilepsy sufferers (study link). Ketones have successfully treated epilepsy since 500 BC and the ketogenic diet became popular nearly a century ago (study link). The ketogenic diet, and many other diets that reduce processed foods, is extremely successful at reducing migraine. Avoiding top food triggers while on the ketogenic diet may greatly improve your chances of becoming migraine free (study links). The saturated-fat myth has been debunked by numerous studies (study links). Saturated fats and healthy fats are found in the ketogenic diet and may lower bad cholesterol and produce vitamin D and serotonin (study link) to provide migraine protection (study link 1, 2, 3). Hunger is a huge migraine trigger, but so is weight gain—obesity may increase migraine risk by 81 percent (study link). Ketones reduce hunger as well as glucose and insulin problems and promote weight loss (study link). This happe Continue reading >>

Keto Flu Symptoms: Do This Before Starting A Keto Diet

Keto Flu Symptoms: Do This Before Starting A Keto Diet

I remember when I first started on my keto diet journey almost 2 years ago. I never heard anything about a keto flu until I was in the mist of going through it myself. Some things were not that bad, others were kinda strange…lol… But when it’s all said and done, you may experience a couple or maybe even multiple keto flu symptoms when starting out. So I wanted to touch on a few symptoms that I went through as well as those that I’ve worked with. I also want to give you a few tips on what you can do before starting a ketogenic diet or if you’re already experiencing keto flu symptoms to minimize the affects. What is Keto Flu? The keto flu is when you’re going through withdrawals from not eating carbohydrates. When you first start a ketogenic diet, you’re body will be in sort of a shock stage. Being that we are conditioned from birth to depend on glucose as a fuel source, our body is kinda confused on what’s happening. So when we become carb depleted, it’s natural to feel weary or have brain fog. Because we’ve depleted our glycogen storage, our body is forced to use fat as its primary source of fuel but it has to learn how to do it. You’re not going to keto adapt overnight and if you have any serious metabolic derangement, It can take months before you keto adapt. Never the less you’ll be surprised with the fat loss and the health benefits that you’re going to experience even before you “actually” keto adapt. So don’t rush it, take your time and be patient… I’m mainly talking to you “Ladies”…lol… Because you are the ones sending me emails everyday trying to lose 10 pounds in three days…smh… So just relax! Keto Flu Symptoms Okay, now we’re getting to meat of the article (why you’re here) and I want to do by best to help yo Continue reading >>

8 Ways To Blast Through Low-carb Flu And Dive Into Ketosis

8 Ways To Blast Through Low-carb Flu And Dive Into Ketosis

Have you just started a low-carb diet? Do you find yourself feeling exhausted and overcome by tiredness? Perhaps you are thinking that going low-carb wasn’t a good idea after all… You might already know that these symptoms are not uncommon, especially if you are doing low-carb for the first time. Also known as “low carb flu” or “Atkins flu”, this phase is completely normal – although by no means pleasant. This condition occurs when you cut your carb intake sharply, to about 20-30g a day, in order to induce ketosis. What is low-carb flu? Your body is used to running on carbs. It’s been operating this way for decades. Cutting carbs in favour of fat is a huge change for your metabolism. Your body needs some time to adjust to this change. This period of adjustment can sometimes cause flu-like symptoms. Fatigue is the most common one, but you could also get muscle cramps, headaches, dizziness and mental fog. Some of these symptoms are markers of sugar withdrawal. Sugar addiction is real and common, so trying to break away can be difficult. Low-carb flu is not actual flu Please note that “low carb flu” does not include fever or respiratory cold-like symptoms such as coughing or sneezing. If you are experiencing any of these, it means that you might have actually caught an infection! So it would be a good idea to postpone starting your diet until you are all clear. How can you fight tiredness and other symptoms of low-carb flu? First of all, remember that it won’t last forever. Low-carb flu usually lasts around 3-5 days (although could be 1-2 weeks for some unlucky people with high metabolic resistance). Here are some simple tips on making this transition easier. 1) Eat more fat Fat is the key to this whole issue. You must eat lots of it – a lot more th Continue reading >>

Keto Flu: An In-depth Guide To Beating It

Keto Flu: An In-depth Guide To Beating It

When starting a ketogenic diet, some people experience initial side effects from carbohydrate restriction known as ‘keto flu.’ These symptoms can have some mild and potentially severe effects on the body. While the condition is popularly known as keto flu, people also commonly refer to it as induction flu, low carb flu, and Atkins flu. This article will explain what it is, why it happens, and the best strategies for avoiding or beating it. What is the Keto Flu? Firstly, it is not the real flu. It just shares the name because it has several of the same symptoms. Coming from a high carbohydrate diet, the body is well-adapted to using glucose for fuel. However, when restricting carbohydrate, the supply of glucose falls before the body has adapted to burning fat for fuel. In other words, your body is in ketosis but not fully keto-adapted. If you are curious about this, you can find out your level of ketosis by using ketone strips. The liver and gall-bladder need time to upregulate the number of fat-burning enzymes to burn larger amounts of fat efficiently. Severely restricting carbohydrate is a massive change to the way the body works and your body needs time to adjust to the metabolic changes. When Does it Start? There is no exact timeframe, but symptoms may appear as quickly as 10-12 hours after starting to restrict carbohydrate. For some people, it might be slightly earlier or later. Of course, there are also people who won’t experience the dreaded keto flu at all. How Long Does it Last? Based on anecdotes, this induction flu lasts somewhere between two days and about two weeks. The worst symptoms appear in the first few days and then taper off. Regarding the intensity of the symptoms, this likely depends on the previous diet, hormonal state, and prior carbohydrate Continue reading >>

"keto-flu" And Sufficient Intake Of Electrolytes

People often ask me about potassium deficiency (or any other mineral deficiency) on a low-carb, ketogenic diet. I decided to summarise which minerals you should be aware of and what the adequate intake is... To pin or bookmark an easy to follow guide to keto-flu remedies, have a look at this post! What is "Keto-Flu"? Electrolytes (sodium, magnesium and potassium) are often underestimated on low-carb diets. As low-carb expert and scientific researcher Dr. Volek suggests, mineral and electrolyte management is the key to avoiding side effects typically associated with low carb dieting. When entering the induction phase of a Ketogenic Diet (50 grams or less of total carbs - about 20-30 grams of net carbs), most people experience "keto-flu”. This often scares them off and they start to think that low-carb is not right for their body. The "flu" is nothing else than a result of starving your body of carbohydrates. Stay strong! You can easily counteract these effects by replenishing electrolytes. Make sure you include foods rich in electrolytes in your everyday diet and take food supplements (if needed). Firstly, I would like to share my own experience with electrolyte deficiency. I have been really tired recently. It was actually so bad that I couldn't open my eyes and could barely get up even after 7-9 hours of sleep. Also, my energy levels at gym were very low. I woke up in the middle of the night and experienced heart palpitations (weird feeling that could be described as "heart beating too fast"). I knew what was going on: I was magnesium / potassium deficient. I have been on a low-carb diet for more than a year and always made sure I include food rich in these minerals in my diet. The truth is, I have been so busy recently that I didn't pay enough attention to my diet. Continue reading >>

Increase Energy On A Low Carb Diet

Increase Energy On A Low Carb Diet

Increase Energy On a Low Carb Diet SALT and ENERGY Increase Energy On a Low Carb Diet!!!! When clients first adapt this lifestyle, one of the first side effects is a rapid improvement in insulin sensitivity. Eating low carb starts to banish insulin resistance and causes insulin levels to fall quickly. And as insulin falls, the kidneys begin to promptly release fluid. One common complaint I get from clients when they first adopt this lifestyle is that they are up in the middle of the night urinating more than usual. I explain that this will go away eventually and it is good, but there is some bad news that comes along with it. The good news is that when you release that excess fluid, fat oxidation becomes easier. The bad news is as the extra water goes; it also removes essential sodium and electrolytes. When sodium levels fall below a certain level, which can happen quite fast, there are some undesired side effects such as headaches, low energy, dizziness and cramping. When you first start your well-formulated low carb lifestyle and you notice if you stand up quickly and get dizzy or feel faint, you are dehydrated! Just drinking water isn’t going to work like is would with a highcarbohydrate diet. You need to add more sodium! You can add more salt to your food, drink bone broth or take sodium tablets. Salt is not the evil nutrient that your doctor warns you about. You’ve got to start thinking differently. Just like understanding that eating more fat lowers your cholesterol, understanding that a well-formulated low carb diet requires more a lot more sodium. FUN FACT: A small fast food milk shake has more sodium in it than fast food French fries and you wouldn’t even know it because of all the sugar. My favorite way for clients to get more sodium is to consume homema Continue reading >>

Ketosis For Migraines

Ketosis For Migraines

Migraines are no joke. Anyone who suffers from them knows just how debilitating the symptoms can be, including nausea or vomiting, severe pain, and sensitivity to light and noise. Migraines can prevent people from working or leaving their house and can decrease overall quality of life. Some with migraines have used the ketogenic diet as a method for improving their migraine headaches. We’ll talk about why and how ketosis can be beneficial for migraine sufferers. What are Migraines? Here are some facts about migraines: Migraines are reccuring moderate to severe headaches, often including intense throbbing, that usually last anywhere between four to 72 hours at a time. They usually start on one side of the sufferer’s head and can spread to include both sides. Some people experience an aura, like a pursing flash of light, and fatigue right before a migraine comes on. Triggers for migraines can include changes in hormones, eating or drinking certain things, exercise, or stress. Most medications for treating migraines are either for pain relief or to prevent or lessen the recurrence. However, each come with their possible side effects and aren’t guaranteed to be effective. Let’s take a look at how inducing ketosis in the body through a ketogenic diet might be able to help those with migraines: The Ketogenic Diet for Epilepsy Vs Migraines The ketogenic diet was originally created to help prevent seizures in epilepsy patients who weren’t responding to medication. It allowed patients to mimic fasting (which has been found to reduce their amount of seizures) while still getting to eat—since the high fat and very-low-carb intake of ketogenic starves the body of glucose. Since since, the ketogenic diet been utilized for not only helping people lose weight but also in a Continue reading >>

Keto Flu And Electrolyte Imbalance [so Important!]

Keto Flu And Electrolyte Imbalance [so Important!]

Keto Flu and Electrolyte Imbalance [SO IMPORTANT!] Keto flu! If youve been following a very low carb diet and any of the following sound intimately familiar, theres a good chance you have the dreaded keto flu. Im shaky today, and my head hurts. Im feeling pretty weak today. I have a terrible headache!! And feeling shaky What have I done?! More than a few times I have felt like shaky and dizzy like I was going to pass out. Im shaky, headache, heart is fluttery is this normal? Severe leg cramps while sleeping? Calf muscles are constricting and waking me up! Been keto for four weeks now. The last couple weeks Ive been getting Charlie horses at night. What can I do to fix this?! You may be wondering, What kind of medieval torture is this? Why would anyone subject themselves to this willingly? All of the above are comments seen on the daily in keto forums. Doubleplusungood AF right? If I were a newbie, seeing this would likely make me run for the hills. Yes, all these symptoms are normal when youre experiencing whats commonly referred to as keto flu. However, for the sake of all thats ACTUALLY flu, Ill refer to it as what it actually is: electrolyte imbalance. Im petty like that, #sorrynotsorry. Luckily for you, there is a way to avoid all this yuckiness and lead a cramp-headache-shaky-flutter-brainfog-free keto lifestyle. Electrolytes are minerals present in your body, necessary for the proper functioning of your heart, muscles, and nerves and to carry out and regulate a number of processes such as maintaining your bloods chemistry and muscle action. They are obtained from either food or drink. What happens to electrolytes when you restrict carbohydrates in your diet? Your kidneys shift from retaining water and sodium to dumping both at a faster rate! Due to homeostasis, o Continue reading >>

Salt: The Prize Jewel Of Keto

Salt: The Prize Jewel Of Keto

Salt is a topic we ketonians discuss quite frequently. It’s important to understand why we always go on so much about salt here in Ketovangelist Land. Up until now, everything you have been eating on a Standard Western Diet has been salted out of existence. Did you eat takeaway food? Salted. Did you eat sweet cereal? Salted. How about chips/crisps? Salted. Did you live on energy drinks or sodas? Salted. You’ve had so much salt up til now, your body has been saltier than the Dead Sea. (**not science) After being told for so many years by the non-keto world that we need to reduce our salt intake, to be careful how much salt we use, and being scared out of our minds by advertising and doctors about the role of salt in heart disease, kidney failure and other horrible sounding things, we need to readjust the way we think about and consume salt. If we were still eating all the carbage and fortified food, junk that is deliberately stuffed full of salt and a bunch of other minerals and vitamins, then consuming too much salt can become an issue. High carbohydrate consumption causes the body to retain water and salt. Even if you’ve been eating “clean”, if you’ve been eating higher carbs- and that means any kind of carbs- your body has held onto any salt that has come in and it has stuck. Now that you’re Living Ketogenically, NONE of your food is salted, and because you are eating very few carbs and no fortified foods, your body is expelling electrolytes like mad. You must replace all the salt which companies have been adding to the food you’d previously eaten in order to avoid electrolyte deficiencies, which can be very dangerous. What all those doctors and experts forget to do while they’re telling us to cut down on salt, is tell us that salt is vitally importa Continue reading >>

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