How Much – and How Fast – Will You Lose on Keto [REPLAY of FB LIVE)

How Much – and How Fast – Will You Lose on Keto [REPLAY of FB LIVE)


hello everyone I hope you can see me this is always a big question for me and I hope you can hear me um Casey Durango here of gocator with Casey you hear the Quito grandmother clock chiming in the background and the Quito cuckoo clock in the foreground my name is Casey Durango I like to talk about how I’ve lost 97 pounds on the ketogenic diet and how you may be able to lose weight and improve your health and regain control of your life if someone can please let me know that they can hear me I would really appreciate it because I’m not using a microphone this morning oh thank you Jennifer says I look great I appreciate that I feel really good and that’s always the most important thing today I want to talk about rate of weight loss it’s something you know what can one expect if you are just starting the keynote thank you cuckoo cook was a little bit behind it’s a game we play it only has one hand which is a long story but I have to keep adjusting it anyway if you are new to the ketogenic diet and you’re wondering how fast you might lose weight the answer is nobody knows um first of all the ketogenic diet is one whereby you reduce your carbohydrate intake to 20 total grams or fewer a day you eat fatty sources of protein and don’t eat if you’re not hungry No what do I mean by fatty sources of protein I don’t measure never have measured grams of fat and protein it’s actually if you listen to your hunger it’s pretty self limiting just make sure our self regulating just make sure that you eat the fat that naturally occurs with your choice of protein for instance poultry with the skin eggs with the yolks the fatty cuts of beef and pork and lamb kind of the opposite of what we’ve been told to do you know for years we were told to rip the skin off of the poor chicken and the egg white omelets this is the opposite but that’s what it is it’s that simple it doesn’t mean it’s easy the reason it works is because when you reduce your carbohydrate intake to this to a sufficient level your liver stops pushing out glucose which is sugar and switches over oh and so your body doesn’t burn glucose it looks for another source of fuel which is fact which we all have even from people have tens of thousands of calories of energy on their body so it switches over to burning fat or ketones for fueled hence theny okay so you follow the program and cutting their parts to 20 grams or fewer a day you’re eating fatty sources of protein and you’re not eating if you’re not hungry how fast will you lose weight all depends how much do you have to lose if you’ve got 12 pounds to lose your it may take you a lot longer because frankly just don’t have that far to go if you have 200 pounds to go you might see faster weight loss if you are not following the program if you are listening to some advice to use recipes that trying to make thick copies of the food that got you here in this first place but that might be problematic alternative flours are not on the food list oh by the way there is there are many many copies of keto appropriate food lists you can get one at my blog it’s the food list I followed I didn’t invent it but make your own list look at the look at fatty sources of protein how can you get in 20 grams of carbohydrate a day and not be hungry make your own plan so anyway and keep in mind that weight loss is weight loss and you might have other things going on in your body that need tending to housekeeping that needs to go on you might have you might have joint pain and many other conditions there are a result of inflammation internal inflammation everything from skin rashes eczema acne joint pain acid reflux of so many other things it orderable bowel syndrome losing your brain a little bit your body may need to do some housekeeping before it can do house decorating I used an analogy before I think I used it with y’all in my former career I had I had times when I would enter the homes of hoarders and hoarding is a serious mental disorder and I’m talking wall-to-wall floor-to-ceiling stuff well the first thing you need to do is clear the house of this stuff you don’t bring in a decorator and have them place furniture for you first you have to get the stuff out consider it consider your body if it’s if it’s been ill for a long time and our bodies talk to us our bodies yellow dust my skin is breaking out my fingers hurt I can’t even sleep on my back because I have so much acid reflux I’m I’m depressed and this can be related not necessarily to the fact I mean being fat but to spikes and drops in your insulin if your insulin is way off so you’re having pits and valleys and the valleys are other depression many things can be going on meet your body needs to deal with that so you know if you have high blood sugar by the way and you are on medication I always want to remind this don’t do this if you are on medications for keeping your blood sugar down you must do that under medical supervision okay because if you reduce your carbs and are still taking insulin or metformin possibly your blood sugar may drop too low but anyway you know high blood sugar high blood pressure these are things that your body has to do it so how fast will either his weight get back to the point Casey don’t know but I want to caution people it’s great to hear stories of great successes you know yeah he lost 25 pounds the first month can I tell you those are the exception some of them are made up I hate to tell you but the true ones are the exception to the rule my first year I lost 47 pounds and I need a lot to lose 47 pounds that’s less than a pound a week but I didn’t care and it took me two years to lose the next 50 I didn’t care I felt so much better my my doctors thrilled by blood knockers are perfection wouldn’t I care how long it took I’ve been fat for 30 years and I want to ask you a question those of you who might be thinking wow I’ve only lost five pounds in six weeks or five pounds in two months whatever it might be let me ask yourself on the way up did you ever say I only put on five pounds in six weeks no your holy moly I cranked 5 pounds in six weeks your your weight pulling upward was not a straight line your weight going downward will not be a straight line I lost consistently but not steadily within the first few weeks I would and I wait every day so I would hit a new low when I found something and I at the end a new 11 egg bounced up and then I bounce bounce bounce bounce bounce my expect sheet charts daily weight and the contra zero to weekly weight which is every Monday and then every four Mondays which is nothing and my graph for monthly will show you that almost from the beginning you know it was down down flat down up flat flat down up so way it goes but I want to invite you to tap in to something less shallow than how much you weigh how about we disassociate ourselves women and men from what we’ve been with been pummeling to us there are what we weigh is who we are that our size is our identity I had the pleasure of being able to speak with a wonderful group of people this past weekend and I looked around that room and there were hundreds of pounds that had been lost hundreds of pounds that had been lost more importantly there were I don’t know dozens of prescriptions that no longer had to be filled and there were people who had stepped back into their lives and that was the most important thing there were people that traveled to this meeting who wouldn’t have traveled before and you know who you are there were people that applied for jobs they wouldn’t have even applied for before because they didn’t feel good about enough about themselves let’s disassociate ourselves from the number on the scale it’s my way every day I love it when I weigh less I weigh less today than I did this day last year that always tickles me I’m gonna be 16 next month when did I ever think I would weigh less getting older than I did that day a year before but it’s not who I am I really need myself with who I’ve always been it was just hidden under a fat parka you know I say yeah I was hiding my light under a bushel and I did it was a bushel of fat so stop hiding your light under your bushel no matter what size you are and don’t overcomplicate this do what works for you okay I’m sharing what worked for me and what works for many other people my recommendation is to not count grams of fat or protein dr. Steven Finney it’s kind of a granddaddy of the modern segments of this because this diets been around a really long time 1863 William Banting a British Undertaker wrote a treatise on corpulence guess what it is it’s essentially the ketogenic diet in South Africa it’s called the Banting diet for William Banting then it had a resurgence and then it fell and then it had a resurgence then it fell on course it was dr. Robert Atkins who knew it worked implemented it in his clinic fell out of favor dr. Steven Finn has been doing research on this since oh I don’t know 1978 actual research and he was asked recently how many how much protein you eat a day he says I had no idea he says then if I did I wouldn’t tell you unless you were my twin or my clone if you listen to your body and eat protein sources that can come with their naturally occurring fat it will be self-regulating don’t eat if you’re not hungry eat until you’re satisfied humans don’t do very well over eating protein tend to not feel well it’s the kind of lovely but I recommend you don’t get bogged down into the pie charts that is not part of the protocol the pie chart not pretty Brooke Burke Oh keep the carbohydrate intake 20 grams or fewer a day eat that is sources of protein don’t eat if you’re not hungry that last parts the hardest okay I’m gonna take a quick thing to show you something and by the way you don’t have to buy anything to be successful on this no special vitamins or supplements or pills or coffees or oils or anything it’s just food that you find in the grocery that having been said I’m gonna tell you what you can buy for me I’m not trying to sell food these are fun items I don’t know if you can see this or not just got these shirts in several of them have sold already sold a bunch at the Rhode show and it says go heated with Casey so it’s just as a sports teeth nice and the reference this is a size small it’s a women’s cut v-neck sport tech shirt kind of silky and wicking so there’s that you can find those over at my blog limited you know I like my 10th did my marketing guru all of this comes from my marketing guru campus marketing specialists not a sponsor but a friend of the show I take recommendations for my new room we kind of have products and then they’re gone another one though is this journal this is really cute attendees of the Roadshow got these as well in their goody bags look at this how cute is this it’s about 80 pages I think lined has a elastic it has a ribbon bookmarker but look at this I love this this is my fave it has this is the pen it can go right along with you I love it you know it’s just a blank book but this is like you know food journal gold setting Brad you know gratitude journal cut and paste inspiration so too in here and guess what you can do you can carry it around in this huge insulated zippered grocery tote which has a whole front pocket this is this bag is car prism okay Vanessa all of those you can find it my block I do this so I can keep going I also have a patreon page patrons who are here thank you very much they keep me going they become my full-time job morning video snippets and four different pledge levels different rewards you get live streams video chats and one-on-one coaching and patrons get a discount on the swag never the commercial now I want to turn okay Sharon likes journaling is so important here’s something folding into that I want to share my opinion many times people will post or write and ask I don’t understand it I don’t know how I’m supposed to eat all this food I get to the end of the day I just can’t even think about eating but MyFitnessPal tells me I need to eat 322 more calories don’t do that don’t let an app tell you what to eat I don’t I used my fitness pal at the beginning and I entered food that I was eating because I needed to educate myself about the intake of carbohydrate what does 20 grams of carb look like pretty much if you’re going to eat vegetables which are not required by the way you don’t have any vegetables about a cup of non starchy vegetables and about two cups about the sizes of your fists of leafy greens those combined will get you to about 10 12 15 grams of carb again so but educating myself I needed to do so I’d go walk so food scale and I measured and I put it into my fitness pal and I didn’t pay any attention to the other things I didn’t pay attention to the calorie intake I didn’t pay attention to the fat and protein grams I really just wanted to count carbs well at the end of the day because I started eating less and less because this is an excellent way to reduce hunger and appetite I would get to the other day I finished logging and MyFitnessPal would burn me I would be dead by morning you know you are just not eating enough warning warning danger danger keep in mind that your body by definition gets the calories it needs constantly between what you put in your mouth and the calories it is burning off of your back side or your chins or your tummies or your thighs that’s what the whole point of this is is mobilizing your fat stores which are giving you calories there are nine calories of energy in every gram of fat okay a pound of fat will give you 3,500 calories is that right anyway there are nine nine calories of energy and every gram of fat and there about about 28 grams in every ounce of fat so do the math there’s a lot of energy stored on us but food journaling can be very good if you put it in black and white one of our patrons own karen from alaska she’s a pro at this she’s been keto eight years she’s been pretty close to her goal weight for most of that well much of that time um she tweaked down a little bit started not eating when she wasn’t hungry and lost those last eight or ten pounds whatever it was she still food journals I believe that’s what she shared with us so whatever keeps you on track some people want it as basic as possible I’ll eat only when I’m hungry which is something we have to learn a lot of us don’t know what hunger feels like brain hunger is different when you’re burning glucose for fuel and every two and a half or three hours you’re like where’s my food my food you get hangry that’s not that’s not physical hunger it’s not even a logical if you ate two and a half or three hours ago and it takes four hours to digest your food it’s still in your system back to your brain tell him telling you to get more glucose once you flipped over to start learning ketones for fuel you can go a long time it’s the release from food is fantastic the release from thoughts of food it’s so liberating it’s one of the great victories of this for me all right you guys talking to each other I really enjoy the hi my treat yep avocado is on the list it is higher in carbohydrate so it’s limited to half of a fruit a day and technically it is a fruit although we kind of think of it as a veggie um so just watch it a lot of there’s carb creep you know if you’re eating guacamole and you’re really enjoying that guacamole good for you but figure it out figure out how many carbs in there all right I’m going to turn this choose if anyone has any questions I’m looking to see if I have any other things you know you’re welcome to ask me anything you like not that I’m the keeper of all the knowledge by any means and you can ask me anything I won’t necessarily tell you anything but if you ask a question that I’m not going to answer then I’ll say I’m not gonna answer that for instance I don’t tell anybody how much I weigh Rosa verda verbals a patron Thank You Rosa della wants to talk about sodium okay sodium here here are some things that you might find particularly if you’re just starting out but even after you’ve been following the protocol for a long time I speak from experience on this some things that you might experience that kind of make you a little worried if you feel sluggish if you have tingling in your fingers and your toes feel a little lightheaded assuming that you don’t have anything else going on an easy thing to try to do is to increase your sodium intake not your salt intake remember that salt and sodium are two things that are sodium in salt but there are other things in salt as well dr. Stephen finning recommends that if you are not a sodium sensitive high blood pressure patient he recommends 5 grams a day USDA recommends two and a half grams a day so he’s recommending two times the man why would you do that when you are following the ketogenic diet it tends to flush liquid on a regular basis out of your system your kidneys will just um flush water with the water goes sodium and with sodium because they are electrolytes they are electro leach our electric electorally charged electrically charged magnesium and potassium they go right along with it and calcium but even just the lower sodium in your system reduces blood volume that’s where the lightheadedness can come from I’m feeling like you have a racing heart now again if you have other medical conditions don’t take these things lightly but I experienced it I’ve been on the program for nearly three years and one morning I woke up really lightheaded I’d already had some tingling in my fingers and that can be potassium and magnesium mostly potassium deficiency is not that common people can’t have it but it’s not that common magnesium deficiency is pretty common and people in general I’ve had some tingling but one morning Christmas Eve morning I woke up and I was dizzy so I spoke asked about this did some research and was reminded that dr. Stephen Finney recommends 5 grams a day how much is that I don’t know how much 5 grams of sodium is you don’t think I salt my food but was reminded I don’t eat that much food compared to what I was eating before well that’s right so I came home figured it out we use diamond brand kosher salt errs 280 milligrams per quarter teaspoon of sodium in that measured out so about a teaspoon is gonna give me about 1.1 grams added a little bit like that twice a day to some water or taking bullion which is high in sodium but commercially prepared bullion could be high in sodium so if you are not do not have sodium sensitive hypertension and you’re feeling kind of sluggish salt sodium is a very easy fix also many people who have been constipated truly constipated like painful will find that that is relief because the sodium pulls the water into the bowels in roof so there you go Thank You Rosa for pointing out that question um in my cramps have subsided I’ve been taking magnesium I got like crimps I’ve been taking magnesium now the last two years slow release magnesium that I get from it’s called a matte 64 from Amazon but I haven’t really needed it I’m gonna do an experiment see with the added sodium sometimes I’ll get some Soleil which is the Himalayan pink salt sits in water and I add a couple of teaspoons of that just to my normal drinking water drinking water and I’ve found that everything is pretty well regulated okay Christy revita says my mom’s rheumatoid arthritis is silent on keto there are so many medical conditions that are improved there was a woman at our Roadshow event who listed off the medications she’s no longer taking and a couple of them she was having to take to protect her stomach against the other medications amazing um Jennifer Brooks where can I find your blog KC Durango com CAS PYD you are a NGO dot-com that’s me um do I have body paints no more I don’t that’s amazing I would I hurt all over before everything hurt you know the conventional wisdom from medical providers and everything that’s well of course you’re sort look how fat you are I mean they wouldn’t say that but within about three weeks of starting this very very low carb moderate protein the rest of it happens to end up being fat nutrition protocol I realized one day I stood up from the sofa and I didn’t go oh I just stood up there was no pain I’d had pain in my knuckles my wrists my neck my shoulders yes my knees my hips my ankles no I have no body pain I’m going to be 60 I spent most of my adult life very happy I’m actually a hundred fifteen and a half pounds off my heaviest weight it’s an amazing thing it sounds too good to be true it is so good but it is also true um let me see I’ve done keto for two months at a lost six pounds how does menopause hinder loss Stephanie it didn’t hinder mine I was 55 when I started it didn’t enter mine oh maybe I would have lost faster I didn’t care the point is what are you gonna do about it hey Karen from Alaska yes she wrote she lost sixty plus pounds after menopause I lost ninety seven after menopause but even if it’s gonna be four so what we’ve been told you can’t lose weight after menopause I think there’s some online personality now saying that women in menopause II can take them you know three years just to heal their bodies my prediction which is untrue and right back to the old if you haven’t done it yet give it up my prediction is that person will be providing or trying to sell you supplement to help postmenopausal women just make out there Melissa Louis I’ve been having right hip pain might be from my mattress yeah you know what things can still happen even when you’re on the ketogenic diet and doing everything right if you have a mattress that’s not working for you that could impact you you might still get a flat tire on your way to work things can happen um I want to see does anyone else wanna stare at the screen you’re right I can um does anyone want to ask me a personal question again I am NOT the keeper of the information hey you Rita sale isn’t it Oregon here we’ve got a lot of folks from the Pacific Northwest by the way I can’t say too much about it cuz I really don’t know too much about it there is a chance that there will be a go kita with Casey road show in the Pacific Northwest sometime this arm this is what we’re hoping but I have no idea no because it’s gonna it’s gonna take a village to put it together reveille hey reveille new patron thank you for being a patron how to tell when you’re hungry I still don’t know when I’m actually hungry it is really hard let me tell you what I have done there when I they had lost about 35 or 40 pounds I think and I just had mean I really I guess I hit a plateau I don’t like that word but it had been now some time since I’d lost and the question I you know I was in ketosis I do tests not all the time now cuz I’m always in ketosis I was in ketosis I really really was drilling this down and I knew but the question was asked do you only eat when you’re hungry no I had to realize I mean I hadn’t thought about it so I went it got things going when I waited until I felt peckish peckish meaning I could eat I can eat you know some of it might my lovely maid asks are you hungry sick I could eat that’s peckish but then what I learned oh this is the over the course of time pettishness is not for me in unpleasant sensations thank you cuckoo not an unpleasant sensation you kind of feel light and a little empty but it’s not unpleasant and when I started pushing that not not trying to arbitrarily not eat I do not fast I have experimented with fasting but I don’t whatever you do that works for you do it I’m simply I don’t I don’t believe in arbitrarily not eating if I’m actually truly flat-out empty and hungry because I’m waiting for some feeding window because some days I’m hungrier than others some days my energy needs are different than others but anyway I push the pettishness what I found was I just wanted to find out for myself ok so at you know I come down 4:00 in the morning my husband always offers to make me breakfast are you hungry I could eat but no not this morning so I started pushing it so I’d go from you know 6:00 a.m. or 7:00 whenever might be and I would realize that I would stay the same level of peckish for hours and then it’s like this package package package package factors factors now I’m good I’m good I’m good and minutes like more I need to eat so and keep in mind if you’re peckish and you think oh I’m hungry keep in mind you’re not gonna die immediately from hunger maybe that’s that’s all I’m thinking that’s glucose burning brain thinking that’s I’m fearful but I’m gonna get hangry and I’m gonna start roaming the the halls of my office looking for whoever has the candy bars in their drawer it’s a different sensation all together right now I am more peckish well I’m where I’m done with this I’m gonna eat something I mean I’ve been busy this morning mmm don’t you eat something the other thing is it won’t be that much probably I posted a thing last night and it was just it’s a red plate you should put the expression so it’s a small plate with some small slices of cheese and a few pieces of capocollo and sopressata and Genoa salami that was dinner and it was perfectly satisfying so I simply eat less food okay uh Margene more burmeister I’ve noticed three awesome things since I’ve lost weight I physically feel great I no longer oops pull on my shirt when sitting to help hide the fat roll and I no longer moan and groan when I get up go keto these are things that people have never been heavy don’t even think about pulling on the shirt at the Rhode show we’re talking about it I was talking about the diets I had tried over the years when everyone wants them the magic fat reducing pillow you know if you’ve been heavy and you’re at someone’s house or someone comes over you sit on the sofa you grab a pillow and you put it on your lap because no one will notice your fat right if you have a pillow in your lap the things we do okay great yeah yeah took a long time to put on it give yourself a break and what else you got to do you say well if I’m not gonna lose fast I’m not gonna do it I’ll just say heavy mm-hmm okay does anyone hey wonder you lost more weight that’s great congratulations three more pads gone yesterday yep the older we get the less food we need and that’s what no matter what you’re doing even if you’re eating the standard American diet a lot of us just don’t cut back on the food feed what that’s can you eat if you can’t eat cheese or dairy products eat the fat that comes with the protein you don’t have to eat cheese or dairy as a matter of fact they’re limited those are not unlimited when I treat my coffee I measure 2 teaspoons of heavy cream and that’s my dairy besides some cheese which I limit to about two ounces a day but the ideal fats are the ones that come with the protein yolks with the eggs that with the get a chuck roast instead of it I of the round pork chops with a nice band of fat bacon with the fat chicken with the skin turkey with the skin duck is very fatty eat dark meat instead of lightning and it’s cheaper you don’t have to eat cheese or dairy and you don’t have to load up on dietary fat you do what you like to do you do what works for you but it is not the presence of fat that works here it’s the absence of carbs there are people that will tell you to get a minimum number of grams of fat a day no there are people that will tell you to get a minimum number of cups of leafy greens a day no there are people that will tell you that certain vegetables are unlimited on keto No so getting back to the original point it’s not the presence of the fat it’s the absence of carbs here’s why this is called a high fat diet it’s not because you have to go roaming around looking for that there are three macronutrients carbohydrate protein fat protein tends to be self-regulating because as I said earlier humans are not really designed to eat a ton of protein dogs are but humans aren’t we tend to feel kind of unwell I’m not gonna get into the whole thing about whether it starts to be metabolized as a carb or not because you have the way eat too much protein to them you just listen to your body you know so if protein is going to be kind of self regulate regulating for your body what my husband eats as a dude and he’s younger than I and more muscular is different than what I will eat as an old chick still very muscular as opposed to a young person as opposed to a very big person you know whatever so my protein will be self-regulating think of it like the fulcrum of a teeter totter here’s the protein there are only two other macronutrients if you keep protein what is right for you listen to your body and you reduce carbohydrate intake the fat goes up naturally it’s not that there’s a minimum number of carbs grams of fat it’s that whatever is left over between you know the self regulating protein and a little bit of carbon simply ends up being fat so what it’s math no I don’t like to use math because that gets people thinking they have to count that’s just the way it is and for five decades when they were telling us to eat low fat guess what protein remains stable eat low fat guess what goes up carbs this is why this ridiculous experiment of the low fat that was based not on science but on politics and on Commerce and bad science look what’s happened look around low fat does not work for most people it does for some you could always wait on low fat and it can lose weight on The Biggest Loser diet you can lose weight and feel great on Weight Watchers Jenny Craig but by far in my opinion this is the most reasonable simplest and the way of eating that most naturally fits with how we are designed as humans do what you like to do do what works for you I would never tell anyone who must do this for as a matter of fact at the quito after 40 with kc group i poo poo people from saying you’ve got to do this or throw those ketone sticks away they’re useless don’t make broad statements like that the key thing Kieren strips are perfectly fine you know people take a thing and then they run with it but don’t scold people and try not to make overly broad statements 20 grams of protein total not net will work is pretty much a baseline some people can tolerate more carbs and frankly net carbs are just eating more carbs because the stomachs behind fiber not being absorbed and all people that’s just it’s not the science it’s not there some people really need to reduce down to 10 carbs some people do almost zero carbs I’m kind of act just because I don’t eat that much um think of it this way humans for the most part will be comfortable in an ambient temperature of 72 degrees with low humidity pretty much everyone’s going to be comfortable but there will be people at 72 degrees and low humidity who will be Fanning themselves some and there will be those who are putting on a sweatshirt so think of it this way the 20 total grams of carbohydrate is the 72 degrees that most people function well at and are comfortable with and some can tolerate more carbs some tolerate fewer find what works for you ok yeah hey Lisa Lisa does well in 15 grams a few more days so to why my husband can tolerate more low fat diet works the problem is its calorie restricting and not long-term sustainable some people can do it though see and so I’m not gonna make that blanket statement I will tell you in my experience my experience of the low fat diet which I course tried it would have been irresponsible based on what I was being told not to I just thought that food all the time yeah you can you know you can lose weight in a lot of ways but if you’re thinking about food all the time to me that is not serving a good purpose I wanted to stop thinking about food by the way Dori asked if the food is not the boss of me t-shirts are coming back I don’t know how to talk to my marketing guru already um ok oh good thank you days me I mix keto simple I had to make it simple for me and that was one of the things I just loved about it from the beginning you know I wasn’t doing this for weight loss I’ve given up on weight loss I’ve been really back for 30 years I just didn’t want to take insulin for type 2 diabetes and when I was on deck so and now my blood sugar my last chuckle was 66 my a1c 4.7 my triglycerides 64 my HDL 98 blood pressure 110 over 71 I think when my GP said you know you don’t even have to come for next year’s annual if you don’t feel sick at any time because this is perfect okay something about my sipper okay I’m a haven’t lost any pounds lately but my zipper is Dana losing inches without losing pounds is a thing excuse me it is a thing trust the process and you know what again I want to repeat it step away from the cosmetic piece of this just ask yourself how you feel you’re getting better you know what you’re getting better just as as people can put on weight and their blood markers can be be okay until they’re not right so people can be able to I don’t find my blood pressure is good I have my blood sugar stable and they can do that so they’ve got well I’m just up I’m a healthy fat person great but at some point very often that starts to catch up and the body from the inside starts rebelling on the way down same thing your body your body needs to heal from the inside for a lot of things so sometimes just the feeling better and doing better comes before the way once I am going to start to wrap up does anybody want to ask me anything or ask each other I’ve had the two best months for my asthma till the flu that I know that at least two patrons who it who attest that if they if their carbs go up a little bit they need their inhaler when there are when they’re strict keto they don’t need their hammers okey dokey okay uh Rebecca and Jimmy grizzle remember that there are two types of LDL okay particle measurement is important these um the LDL you have small sticky LDL which are bad those are the ones that will stick inside and create plaque big fluffy buoyant LDLs are benign what you want and you have to ask I think for an NMR a nuclear magnetic resonance resonance lipid profile to get particle size they want you to have like approximately 540 or fewer particles per measure of the small stickies I had fewer than 90 let me repeat that on this diet you want 540 or fewer particles I had fewer than 90 so the LDL and I heard from one person I heard one person say she’s at a research facility where they’re tracking nutrition and stuff they’re not even tracking LDL anymore keep in mind that the five indicators for cardiovascular disease as pretty widely accepted now if you have three out of the five you are at high risk for cardiovascular large waist circumference in proportion to your hips high blood pressure high blood sugar high triglyceride and low HDL LDL is not listed overall cholesterol numbers not listed so again large waist circumference high blood pressure high blood sugar high triglycerides and low HDL if you have three out of five you’re at higher risk for cardiovascular LDLs not list it nor is the overall cholesterol number um Casey did you find it a tool a while for that lower abdominal Floop to go what hey Christine don’t understand the question did I find it no don’t know the question okay my only real problem is giving up sprite zero every couple of days I break down and go I trained I’ve got Coke Zero in my over there right now I’m drinking water this morning but I I don’t have a problem with artificial sweeteners never have they don’t trigger or cravings or anything like that some people say either that can create a stall or triggers cravings I don’t have this oh my god caught you live hey Sarah good oh I just want to thank you for helping me on my key to turn Sarah from UK oh that’s great thank y’all for helping each other alright um one more question um and blurry vision issues no actually some people my mission I think is improved some people report that that might be anecdotal I had really weird eye sight at her it was extremely farsighted and had a really bad astigmatism in one eye um so I had the whatever the surgery is um several years ago but I I mean I don’t I I usually don’t even need readers now which I used to need why do we wake up early he’s talking about you wake up earlier than you used to before you know you know what you might just need less sleep more energy you need less sleep these are so many things that we accept about ourselves when we are sugar burners change when we’re fat burners do I eat vegetables occasionally our standards around here are my husband eats the more than I do I just don’t eat much and it’s not because I’m trying to not eat I chill i’m puny okay people who saw me in person last weekend can attest I’m a runt I could I would like to lose a little bit more weight but I’m in a very short person and I’m older and I’m postmenopausal and I while I’m a little bit you know I am okay with my muscles I’m not muscle BAM but the vegetables we eat around here green beans Brussels sprouts the occasional mashed cauliflower broccoli is my husband’s favorite we will eat squash and zucchini usually spiralized because my husband likes it that way is there anything else that’s usually it um okay Jennifer asked an example of what we what I need for dinner well last night we had a little bit of cheese and some sliced meat like prosciutto or not for shoot dos superset that and kind of quota um but we might have like snot we probably have liver please do not make the yucky Jason me about the liver don’t do that to people and people tell you what they eat don’t go in looking at you dory um we have liver and I probably cook it up with some thin bacon I don’t know and I might make mashed cauliflower the lower abdominal fat oops sorry Christine it went away something about it um I’m really surprised with I don’t have that much abdominal fat I mean I’m I have some crepey skin but when I went to a cosmetic surgeon because I mastectomies needs to be revised because I got the Saline implant after the mastectomy and reconstruction when I was very heavy and what happens when you are very heavy and you have an implant on one side of your chest and then you lose a bunch of weight the natural breast loses weight and the fake one doesn’t so anyway I need a revision but anyway I asked about it you know tummy tuck and I said you could you also suck out the fat he said you don’t really have any fat was surprised you know doctors never said that to me okay winding down thanks for checking in thank you for joining thank you for the questions thank you for supporting each other I love the fact that some of you people know each other’s backstories Cristina’s how do I get my veggies I don’t get my veggies carbohydrate is not an essential macronutrient it’s not essential and vegetables are carbs there we go vegetables are not essential they simply aren’t this is a very nutrient dense way of eating if you get a chance to read or listen to Zoe harcum who’s a British lecturer or go to dr. Georgia aid eat de she has a series on plants vs. animals bring it on it’s just it’s just on they’re not necessary if you like them eat them limit them because that’s most of where your carbs when you come from alrighty thanks guys talk to you soon thank you to UM patrons they make it possible are just gonna give a shout out make it possible for me to have left my former career to do this and I will hope to see you next two Saturdays same time 11:00 a.m. Eastern check out patreon if you want to become a patron it’s a great community I will see you later and adios amigos

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