Metabolism Hacks From Ketosis, HIIT, and Carb Cycling covers: * Intermittent Fasting for Ketosis: How Fasting Increases Ketosis & Improves Weight Loss *HIIT Training for Faster Metabolism: How High-Intensity Interval Training increases Calorie Burning. *Hydration and Carb Cycling: Best Practices for Ketosis while Carb Cycling.
INTRO
I would never know what's best for your body.. Just like you’ll never know what's best for my body… everyone knows.. What's best for their body.. Because their body is telling them all the time..
Before you know it.. You know.. Your body is not gonna want to eat crap anyways.. When you’re doing all of that stuff.. And now all of a sudden is going to feel like a reset..
70% of our bodies is actually water.. Yet in terms of consumption do you think ..70 % of our diet is water…
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So yeah, one of the methods I really wanted to talk about which I find really really deeply and I LOVE IT is intermittent fasting. It really is my favorite method of getting your body into ketosis and there are several reasons actually, one of the reasons I guess because, Beyonce attributes that to her Fitness... as well as Hugh Jackman, like they both , admitted that they practiced Intermittent Fasting, and basically one of the things I love about Intermittent Fasting is its much more forgiving, in the sense of course you don't eat unhealthy, unhealthy. But you're able to enjoy most foods, that are healthy. You know, there's no real absolute restrictions on carb intake. There's just windows, it operates on windows, so basically like you have a ... I believe it's like the 8/16 rule and for 8 hour windows you can eat and then you have 16 hour windows where you can't eat, and like your sleep, your 8-7 hours of sleep would be within that 16 hours that you're not eating but basically what they found was that there was a 60% increase in blood ketone levels, with intermittent fasting, and I believe the concentration of Ketones, was 20x fold compared to 4 fold which is a result of Ketogenic Diets, so intermittent fasting actually increases your blood Ketone Levels much more...
Wow
Yeah and it's amazing because you are like you know, when I'm doing a fast, like I eat fruits like you know Papaya, Avocado... all of these amazing fruits that are really healthy as well,
Papaya, is fantastic and it's a wonderful, wonderful fruit to even feed your kids too,
Yeah! It has all of these ... it has these papain cysteine which is this digestive enzyme, which is just absolutely amazing, eating Papaya first thing in the day, is amazing for your liver for your digestive health, but yeah I get to enjoy Fruits in the morning I may have like my occasional Gluten Free Bread, occasional , occasional I can still enjoy my Milk and White Kale Lattes with some coconut milk and like even put a little bit of Manuka Honey, because you know it's amazing and it also makes things stay straight, I can have ground rice or Quinoa, or Complex Carbs like Chickpeas and Beans, Wild Rice, all of these amazing options, like I get to enjoy, real amazing, nutritionally dense food, while taking care of my macros, while taking care of my micros, you know, feeling satisfied because I'm like yeah, you know I ate that piece of dark chocolate, but I know that it's amazing and it's great to activate my endocannabinoid pathways and now Im producing more endorphins, so it's very forgiving in the sense that you're not counting calories, you don't have charts outward, like oh my god, 60% of my diet must be fats, and 30% of it should be protein, it's not like that, and then by the time that you are done your fast you actually feel very satisfied,
Yeah, in fact it's a matter of choice, right , because the thing about choice is that, you can actually then just control that diet when you want, if you want to quick in some cleanses, I was noticing when we went to Costa Rica, when we went to ... for that retreat, when we went there, we were forced to be into fasting for our ceremonies, and the interesting thing is that you know, when I was doing that, there were also the deep sea cleanses as well, and those are basically... those are very... a much much more aggressive version of a colon cleanse, it's like a full out...
Yeah it's like hydrotherapy for your colon.
Exactly but the interesting thing is that, you know, you have options, options open up, because I couldn't believe how many pounds I was able to lose in a matter of days because of that.
Yeah me too
So it was kinda crazy so you know the thing is that when you remove yourself from that fierce state, you state thinking more clearly, options start to open up , they just do,
Yes, absolutely, absolutely. So intermittent fasting... like you know, exactly as Basim mentioned with options, there is... what I was really happy to find out is that there are multiple options, to get Ketosis going, so that's what is so amazing you can , experiment you know? You can like be in tune with your body, and you can discover like what works, best for you, when do you notice that your energy levels, are high, you feel really good, you're feeling happier, you're feeling more relaxed, and calm, you're getting better sleep, like these are all indicators, of like what your body loves and its very very important to always listen to your body because, I will never know what's best for your body, just like you will never know what's best for my body, everyone knows what's best for their body, because their body is telling them all the time.
But what we will say is.. best is known your options, so if you know, had I not understood you know about let's say you know, like fibers, right? Fibers have this really like... even annoyed with the word, for many many years, until then I started having more fibers in my diet and I was like, holy smokes, this can go, and that's the interesting thing, you start to get comfortable with your digestion system, you get comfortable, with your gut and you start to understand. Okay, I can definitely have my way with my Gut, I can actually start doing something, so it's like okay , I'll start out clients, I'd go on intermittent fasting or I'm going to start introducing some probiotics, am going to start introducing some Prebiotics. I'd do a Colon Cleanse, you can even do a Liver Cleanse, you can start introducing and now... your body is like HOLY CRAP, I'm on a program now, I better get things rolling, I better get things moving, and you know, your digestion just starts to move, and before you know it, your body is not gonna want to eat crap anyways, when you're doing all of that stuff, and now all of a sudden it's going to feel like a reset, and you're just going to be like... wow , there's also weight loss benefits, okay Great,
Yeah, absolutely. And this is why intermittent fasting really is one of my favorite ways... just some to things to... that I actually found really interesting is actually, what they found was, the results for... this is where it gets actually really interesting, people who did intermittent fasting everyday, lost 0.55 pounds per week, however people who did alternate days... intermittent fasting, so, one day on , one day off, one day on, one day off, one day on.... actually lost 1.65 pounds compared to the ones who did it everyday, and that goes back to like... hitting those plateaus, because keeping your metabolic rate up is very very important, and if you go on.......... This consistent intermittent fasting, now your body just kind of adapts to it, and is like well okay you know what, we'll just kind of slow down, metabolic function, cause it's all good, we need to really reserve this energy levels,
And polyphenols are really good also in helping with that, so instead of .. let's say worrying about food, if you drink some green Tea, that can kind of shift your focus because is polyphenols right? And olive oil is also really great when you are, eating food too, right?
Yeah absolutely, anything that gets your metabolic rate up, is very important like.. so what happens with the alternate day fasting is like... you're kind of like... it's almost like this cyclical pattern, where you're surprising your body, so if one day you're fasting and then one day, you're not fasting, your body is like oh well you know, we got enough food intake, this is really good, and the metabolism actually goes up, and then the next day, when you do the intermittent fast is like.... okay now, you're operating on that metabolism, of the metabolism being up, even while you're eating less now during the intermittent fast. So it's this beautiful like.. dance and you know it's very cyclical, and your body responds in a very happy way because it doesn't feel as if its under stress, for women specially, we have this compl ne, and basically when you do intermittent alternate day intermittent fasting you're really allowing those hormones to function optimally, and that's why like... Also in conjunction to that, it's very important to take an adaptogenic Herb like ashwagandha... is an amazing one, which also decreases your cortisol levels, like it's really good for your endocrine function completely for your reproductive hormones, and... your adrenal hormones. Maca is another one that I really , really , really love, I mix it into my smoothies, or you know my adaptogenic teas and stuff and Maca is just amazing, so it's very important.... oh! Another thing, that is really really important for those of us who may have lower thyroid levels... Spirulina, so Spirulina has enough Ionide to now start boosting your Thyroid function, and basically thyroid function and Metabolism go hand in hand, that's why thyroid help is so important, because especially if you hit a weight loss plateau, and you're doing everything right and you have no idea what is going on, why are you not losing weight, why are you not seeing results, the answer could be your thyroid health, and a lot of times it is,
And the interesting thing is... another ... interesting thing to add on to that, it's really coming back to, HIIT, those bursts trainings... right at the start of the day, not only is it proven.... scientifically proven, for fat reduction, and even studies have been done, where people who do HIIT regularly, experience more weight loss, and it's not just the kind of fat, it's also the fat that surrounds ... that is right under your skin is the viscer...
Visceral Fat
Visceral Fat and thats what exactly, you know, so having these multifaceted approach, towards fat reduction, using all of the tools that are in front of you, and even the cleanses and the appetite suppressant, they're all there for you so now, all of a sudden you're commanding all of these different opportunities,
Yeah absolutely and you know like, one of the HIIT exercises, that I was really really impressed by, is like the Kettlebell Swing,, it's one of my favorites now, because it's so much FUN!
You can even do...
I mean it's difficult but it's Fun! You know, and basically like, oh my gosh, BOY does it get your metabolic rate up so quickly, and it's like a full body workout it's so amazing, I mean you feel it in your legs, you feel it in your Glutes, you feel it in your abdominal area, you feel it in arms, it's a full body workout. It's so amazing and it's HIIT because you're doing like, between, 16-18... I have to admit I started off at 12 because, it takes a while to actually work your way up to 16 -18, but even 12 it's so impactful, I did 3 sets of 12 with you know a 25 Pound Kettlebell and I was amazed because my weight loss had kind of plateau, even though I was intermittent fasting and all these things, but that just instantly shifted everything, and I felt hungrier I felt actually felt more higher energy levels,
And then you're even tired at the end of the day, because you're now balanced...
Yeah , exactly it's really beautiful you sleep really well through the night, because actually with intermittent and burst training, what happens is human Growth Hormones increases, IGF1 Insulin Growth like factor 1 also increases basically to stabilize your blood sugar levels and it plays all of these, amazing roles in age reversal and optimal health, Human Growth Hormone which is actually really high in Children and you know pre- teens, because you know they're basically going so quickly, it really helps anti aging and preserving youthfulness too, your human Growth Hormone Levels go up your Brain Derived neurotrophic levels go up, your Glutathione and antioxidant levels go up , you're actually eliminating and reversing oxidative stress, this is why I really really love HIIT
I like to do the Bike, I used to do 45 minutes and you know, just on and off with high RPM, low RPM but now you can actually do lower amounts, lower levels as well and you start adding some, you know like, lets just say, you wanted to do squats like you know, simple stuff, lunges..
Or jumping jacks,
And you can add resistance bands too, to all of that as well...
Oh I love that!
... to make it a little bit more difficult, and now you really are getting your metabolic rate going, by just making things a little harder for you.
Yeah I remember those things we used to do in high school, burpees.. that's actually amazing, burpees are amazing for HIIT, right? And yeah just like you were mentioning you can add a resistance band or you know, those Pilates balls, you can add all sorts of stuff to make it more impactful,
And you can do all of these from home, you don't even... like I'm not knocking on gyms or anything, but like, I will never say you can't do a workout from home, because you can, and that really should eliminate all of excuses, you should be able to do a workout from home, and all you need are really the tools and those tools are not even expensive.
Yeah they're not, I think I ordered like 2 pilates balls for less than 20 bucks and even like resistance bands they go for like... less than 20 dollars as well, it's like ...amazing, because that's all the materials you need to get started.
You can even buy a skipping ...
Skipping rope
A skipping rope as well and I bought a Reebok Bench and you can not only like.... so for the men we can do our bench presses, and on top of that you can do shoulder presses, but for women its great for steps, like the whole thing can convert from bench presses to steps as well.
Oh that's amazing and it can be a really great alternative for your Stairmaster, which I don't have access to right now, so might as well,
Yeah exactly,
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It's very important though when you get started with HIIT, again really listen to your body, don't go so intense and hard at the beginning and there's one thing which one of our friends whos a doctor shared with me which is really really really you know, now that I come to think about it, it's really impactful and really important for your adrenal health is after a set wait until your heart rate normalizes back to rest rate, before doing your next set, and that's really really important because, it will keep your adrenals, you know, at their optimal best, it won't throw your body into fight or flight mode, and it wont like you know, increase your cortisol levels dramatically. And that's why I think great breathing practices can really also help with that to breath through the heart and understanding heart awareness.
Yeah or just monitoring your heart rate, and heart rate variability I feel like that's amazing as well, because it allows you to like, imagine if you are doing HIIT, you're aware of your heart rate so now you know that okay this is actually my resting metabolic rate, you know and........now I can start an exam. So these are all things to be aware of , don't push yourself so hard at the beginning because that can really you know, not be good for your muscles, not be good for your hormones, remember to stretch before and after, I mean I'm not a doctor by any means or a fitness expert, and I will highly advice that you know anyone listening to this or anyone in general does consult like if you do have any health conditions or you're just starting a new program of course, first get it greenlighted by a healthcare professional , but basically these are the things that I found really really helpful, and impactful for myself,
Wow, that's really really great advice,
Yeah, yeah and just like intermittent fasting actually HIIT also works with alternate days and if in between you're doing like a low to moderate endurance exercise like walking, that could be very very good in between, so like if one day you're doing HIIT, one day you're like walking for 45-60 minutes outside in nature, its beautiful, get some sun and like you know, walk and feel really good, get those endorphins going.
And basically what we're seeing is reducing overall fat is really healthy because you know, I mean we don't want to make your body a temple for diseases, like you wanna make it a temple for just goodness and holiness so really, kind of what we said, you know, and kind of coming back to that, you know the cleanses and what we said about the workout, eating live foods too can help... not like so much but you can throw your organs out of whack because sometimes you know, your organs may not be accepting to such drastic changes so just take it in moderation ... you know Kimchi, probiotics, introducing that a little bit...
Micronutrients....
.. micronutrients, get the cultures going, just get those Cultures, going and do that progressively,
Yeah absolutely and even like your Multivitamins are so important, your Vitamin B Complex, ev hing that you know, really , ensures good thyroid health, you know like a complex that has Vitamins B in it, that has Iodine in it you know that has natural herbs that promote thyroid health as well , it's very important to take care of all these things because, you know, when you are doing intermittent fasting, when you are doing Ketogenic Diet, when you are doing, this low carb diet or you know carb cycling , basically you wanna make sure you're taking care of your body and you know, treating it really well, treating it with care and Love and getting a good Multivitamin that's whole food sourced
And a lot of water to drink...
Yeah water...
You know with that multivitamin...
STOP... I mean it's amazing that you know what like... 70% of our bodies is actually water yet in terms of consumption do you think, 70% of our diet is water?
Yeah...
Some people actually confuse thirst with hunger and we're all guilty of it because you know, everytime, sometimes, most of the time, it's actually your body going hey! I need some more hydration, I need some more water, but somehow we perceive that as ... oh! Eat more,
And then your digestive tract needs that, I mean that dehydration goes to your digestive tract, and cause constipation, its as simple as that and so like you know, for those that go through that really a combination of the right type of fibers along with lots of water, with those fibers it's going to give you a lot of great results
Oh yeah, it's sooo special because when you're getting adequate fiber intake, it's so important to drink...
Your body is gonna NEED IT, because you're going to dehydrate yourself very quickly.
.... and you know all that fiber, has clung on to all the gunk but now it's just sitting there because there's not enough water to flush it out, and it's like you know, wow even when you're doing a colon cleanse program, water, water, water,water.
At least How many liters you think for men and women ... what do you think?
I drink at least at least 2 liters everyday, I know what's recommended is 1.5 liters but again you can't have this cookie cutter number because, everybody is so different, some people need more water, some people may need slightly less than others like for example, like if you are in Ketosis, specially there's a lot of like water loss,
I think just making a conscious habit, I mean we both have our..
Yeah it's like just fill it up, like you know this is 600ml, you get a bottle about 500-600 ml you fill it up all the way and then you're re filling that like 4 times and you've already had two liters of water
And you'd notice you get thirsty more, your body is actually, what's interesting is... your body will let you know... I like this, this is great and you know what's fascinating about that is then you're gonna actually start to cleanse more , you're gonna make more trips to the bathroom, and you're gonna cleanse more and you know if you can, like you know, try to get clean sources of water, I mean we order our water specially but not everyone can do that, but at least try to make an effort to actually cleanse your water by getting a great filtration system, trying to get that flour out of there because that decalcifies you know all sorts of...
Yeah it causes calcification of the Pineal gland, which is why some people may feel like, oh they don't have any dreams, they don't experience any like visions, you know, like basically experience all these things during meditation like all these different states through meditation, and that's because of the excess fluoride, that actually causes calcification of the Pineal Gland,
And it's not by a little bit each time, it's by a lot, and the thing... great thing is that its reversible and even putting fluoride in your toothpaste that's not like... you know, the fluoride can cause that too, so you have to watch out from fluoride because it can and now this is like scientifically proven , it's a fact that, this actually happens so the best thing to do, is really you know the decalcification process really involves eliminating fluoride, that's really it, and you start to see progressive improvements, you start to see, your dreams come back and all sorts of stuff,
Yeah absolutely, and like its so important like you know, you don't have to use a whitening toothpaste, high in fluoride levels, you can actually use like a normal... we love Dr Branner's he has this amazing Peppermint toothpaste and it's so good for your Gum Health, and it's so good for teeth as well, but if you want whiter teeth you can even use like activated charcoal to whiten your teeth, and yeah.
Yeah, exactly.
So, one last way of also inducing Ketosis that I also wanted to mention is Carb Cycling, so carb cycling is basically like you have 3 days that are very low carbs another Ketogenic Diet basically 20 -30 grams of carbs for that day where your only source of carbs is coming through like Broccoli, or you know spinach, other vegetables, and then you have High Carb Days where you're actually like oh my gosh, like 120-150 grams of Carbs, or even more some people go as much as like 200-220 grams of grams and these are your like two days of the week where maybe you are exercising more, much more active throughout the day, where you know all those carbohydrates are going to convert into energy that you're gonna need for the day, and those are the two high carb days and the only thing is that the High carb days cant go together like you know one after the other, otherwise you know your carb fuel tank is going to just like, be overloaded and spilled like all those carbs are going to spill and what happens is when that Glycogen that's being stored in your Liver now begins to spill because there is way too much , guess where it goes... into adipose tissues and now is you know increasing the size of fat cells so basically is important to follow each High carb day with a low carb day and you also need to have moderate carb days which is like probably between you know, maybe 60-80 grams or 60-120 grams because people like to go a bit higher but basically like that's how carb cycling works so again you're not putting your body and risk of like hormonal fluctuation, or you know a weight loss plateau because your metabolic rate has gone down, it's almost like a beautiful circadian rhythm that you're kind of following and that has also been shown to also initiate a state of Ketosis, specially... I would assume that for this one the keto BHB salts can be very helpful because they can increase your blood Ketone levels and really give you that jump start, because with Carb Cycling it can be a little bit slower than the Ketogenic or Intermittent fasting so for carb cycling getting these salts can be very very amazing.
Timing is everything
Yes.