How to Follow a Cyclical Ketogenic Diet

How to Follow a Cyclical Ketogenic Diet


everybody this is dr. David jockers today we’re talking about how to follow a cyclical ketogenic diet and so a cyclical ketogenic diet is when we cycle in and out of ketosis so we’re gonna go through really what the benefits of a ketogenic diet are how to follow a ketogenic diet with the best strategies of B for cycling in and out of a ketogenic diet in today’s presentation now if you’re not familiar with me my name is dr. David rockers I am a doctor of natural medicine and I have a specialties in high performance and the ketogenic diet and this is my wife angel my little boys David and Joshua and so we look at the ketogenic diet what we know is that most people are sugar burners where they’re basically they’re eating a high carbohydrate diet those carbohydrates are breaking down into the compound glucose and basically when that happens when glucose breaks or glucose elevates in our bloodstream our body produces insulin and insulin is a fat storage pro-inflammatory hormone it’s job is to get sugar or glucose out of the bloodstream and into the cells and then the body uses that for energy so when glucose levels rise insulins up when that environment is present the body is going to use glucose as a primary energy source however on a ketogenic diet it is a high fat moderate protein low carbohydrate diet and when the carbs on the blood glucose lowers and insulin lowers the body starts to break down fatty acids well it’ll either use fat from the diet from what we consumed or stored fatty acids that are on our body and what happens basically the body mobilizes these fats these triglycerides brings one to the liver the liver converts them into ketone bodies these ketones are water soluble or as fats or fat soluble the water soluble compounds are able to easily pass through the cell membrane get into the mitochondrial membrane and be utilized for energy and so ketones produce ten times more energy than glucose and on top of that they produce significantly less free radicals and oxidative stress so they’re a great energy source for the body and what are the benefits of converting from burning glucose to burning ketones well it’s gonna reduce inflammation in your body it’s gonna improve your body’s ability to burn through stored fats you’re gonna be leaner you’re gonna better lean body tissue you’re gonna have better brain function mental clarity and sharpness because the brain is you know very very susceptible to blood sugar imbalances when blood Sugar’s going up and down it’s gonna cause more inflammation and damage to the brain tissue when we’re using ketones ketones protect the brain from oxidative stress they also they also turn on different genetic switches that help the brain to produce you know basically different neuro proton those neural proteins that are associated with higher brain activity particularly stuff something called a brain-derived neurotropic growth factor BDNF which helps with synaptic development and neurotransmitter formation so you just feel more mentally clear and sharp you have much better energy because your body is really using a very efficient energy source it also because it reduces inflammation in the body it’s also reducing inflammation along the skin so you’re noticing your skin’s gonna be clearer you’re gonna have less blemishes acne eczema things like that you’re gonna have reduced cravings because you’re gonna be very sensitive to a hormone called leptin because your body’s using fat as primary energy source you get leptin sensitive and leptin signals satiety see a lot more satiated and really when you keep your blood sugar stable that’s you know a natural effect of that is gonna be reduced cravings as opposed to in the blood Sugar’s going up and down with meals you’re gonna notice you wanna you have more cravings and you’re gonna want to snack a lot more also on top of that you know this is one of the most exciting things is that help actually helps your body produce more mitochondria mitochondria in the cell is really what produces cellular energy so we’re able to produce more mitochondria to say it’s a stimulus that’s that the body recognizes when we are converting the ketones from using ketones so we get more mitochondria which means better cellular energy production and again less free radicals and inflammation so so you have better aging right more successful aging and reduce risk of chronic disease so very powerful benefits and we’re looking at a ketogenic diet there’s really three main ways you know standard ketogenic diet is really a very low carb diet consistently like basically every day and typically it’s gonna be 20 to 50 grams of net carbs per day or roughly five to ten percent of your caloric intake coming from net carbs and net carbs basically our total carbohydrates – fiber so if you looked at the nutritional information on something you were eating it said 10 grams of carbohydrates 7 grams of fiber then that would be 10 minus 7 equals 3 so it’d be 3 grams of net carbs so for most people keeping your carbohydrates in that 20 to 50 range will help your body start to use ketones okay now a cyclical ketogenic diet is basically where you’re following the standard ketogenic diet but you are adding in a higher carbohydrate day what does a higher carbohydrate day it’s gonna be more than 50 grams of carbs of net carbs so it could be 80 to 100 grams of net carbs which is typically what I will recommend when somebody wants to do a cyclical ketogenic diet and you do that once a week or once every two weeks you kind of figure out what the best scenario is for you where you feel best and there can be a lot of benefits to that and we’ll go through that as we go on and then finally there’s the targeted ketogenic diet where basically you are consuming a low-carb diet throughout the day but right before you exercise okay and this is typically done for high PrinterOn South leets or let’s say a basketball player who’s going for a two-hour practice right or football player or something along those lines they’re gonna take 20 to 50 grams you know the longer your training session okay the more carbohydrates who want to consume in the targeted ketogenic diet and so basically they’re gonna take that about 30 minutes to an hour before exercise before the high-intensity activity you know if it’s something that has fiber in it you’ll want to take it about an hour before if it’s low fiber like a drink then you take it I mean 15 to 30 minutes sometimes before your practice that way it gets into the bloodstream right away so you’re able to burn that up and use that for immediate fuel for your body when you’re doing high-intensity exercise that’s anaerobic in nature meaning you don’t have the presence of oxygen when you’re doing that like sprinting for example would be an example of that okay so one great approach with the ketogenic diet is really incorporating intermittent fasting with it because intermittent fasting takes stress off the gut it also you know it’s basically time restricted feeding you can consume your meals in a six to eight hour eating window so if you started at 10 a.m. and you finish at 6 p.m. that would be an eight-hour eating window followed by a 16 hour cleansing window where you’re not consuming or fasting window this helps to heal your gut because you’re taking stress off of your digestive system it reduces inflammation in your body helps stimulate the production of ketones improves insulin and leptin sensitivity as well as increasing growth hormones so when we’re consuming food growth hormones gonna go down insulin is gonna go up even if it’s even if it’s low carb food we’re naturally gonna stimulate some insulin when we eat when we’re fasting we’re gonna have growth hormone rising ok particularly after about 12 hours of fasting we start to see higher amounts of growth hormone which is the anti-aging hormone helps your body to burn fat helps build lean body tissue some muscle tissue bone tissue helps strengthen the immune system really good for the skin and finally become a fat burner right so it helps switch your body from burning sugar to burning fat is your primary fuel source so intermittent fasting is awesome great for anti-aging and it really works hand-in-hand with the ketogenic diet fasting is so much easier when you’re on a ketogenic diet and when you’re on a ketogenic diet and really bringing them basically one of the best ways to get into ketosis is utilizing intermittent fasting because it just makes it easier for your body to use ketones as an energy source so really good for you know all the same reasons really that a ketogenic diet is good so we want to incorporate that in and a common question I guess who shouldn’t be doing a ketogenic diet and so I don’t recommend it for women who are pregnant or breastfeeding now they can still be on a lower carbohydrate diet so they don’t need to be on like a moderate or high carb diet I don’t recommend that but their goal shouldn’t be to produce ketones and use ketones as a primary energy source so they’ll want to have a higher a little bit of more carbohydrates and typically from healthy sources like root vegetables like beets carrots sweet potatoes yams yucca squash different things like that all really good nutrient-dense sources of carbohydrates berries would be another one okay children and teenagers so actively growing kids the goal again isn’t to be in ketosis when you’re growing fast however again a lower carbohydrate diet is gonna be better they’re gonna be less inflamed and their body may produce some of these ketones and utilize them from time to time women with irregular menstrual cycles so having a lot of pms symptoms seems like that I don’t make that a goal right away again that can be a goal down the road once we get that under control same thing with with extreme adrenal fatigue and poor thyroid function I don’t make it an immediate goal however it can be a goal down the road once we get blood Sugar’s stable and the adrenals more balanced and then high level athletes it’s not necessarily a goal although we talked about using the targeted ketogenic diet which can be very effective for athletes so they can get the benefits of ketosis but at the same time not lose their formants benefits because there’s a lot of athletes that have tried using the ketogenic diet and especially when their first try Nikita adapt their overall performance goes down significantly so the targeted approach can be vechta for that ok so let’s jump into the cyclical ketogenic diet and how to utilize this and this is really what our ancestors did our ancestors goal wasn’t to being ketosis they were in ketosis often but that was because they didn’t have access to food they would have times of famine and then they would also times of feasting when food was abundant and so really a cyclical ketogenic diet is is in a sense it’s it’s basically a feast and famine cycle so how do you do this well basically for five days a week you’re gonna do three to four low-carb keto meals ok or you could even just do two if you’re incorporating intermittent fasting so basically you’re gonna consume a ketogenic diet four to five days a week okay one to two days a week you’re gonna do some higher carb higher protein foods okay so for some people they need two days a week of higher carb up days right so like every third day right for others it’s once a week and usually how people start with trying it just once a week and see how they feel okay and see how their blood ketones or their if they’re using a key tonics breath meter how that worked how that what that’s showing on the test results and then one day where they do an intermittent fast from carbs and proteins so on that one day they can have like a tablespoon of coconut oil or grass-fed butter or they can have butter coffee so that along those lines but they’re gonna restrict from carbohydrates and protein during that day and really for about 24 hour period if they want to they can do with 36 or longer if they want to fast that long but really 24 hours is is easy actually believe it or not once you get a little more keto adapted where you’re going from dinner one night to dinner the next night okay so during the day you’re just basically consuming a lot of fluids water with maybe some salts herbal teas maybe some diluted broth and you are also going to be doing some possibly some butter coffee like we talked about something along those lines and so that’s typically what how you’ll do it so you do that for about four weeks kind of see how you feel with it okay and then if you feeling good then you can go into the intermittent or intermediate phase where you’re gonna actually do a longer fast okay on a regular basis right so 14 is 16 hour fast so what that look like if finished dinner at 6 p.m. okay you wouldn’t eat anything until 8 a.m. the next morning that would be 14 hours or maybe 10 a.m. the next morning so that would be 16 hours okay and again you’re doing one day of higher carb higher protein foods and then one day of intermittent fasting from carbs and protein okay so you do that weeks four through eight so you’re kind of seeing hey how does it feel to go one day and to do a longer intermittent fast in the morning you’ll one day one day all day fast and one day of higher carb or protein foods okay and then the advanced phase is where you to a longer intermittent fast okay you may even go up to 18 to 20 hours on a daily basis and eat all your meals in like a 4 4 to 6 hour eating window let’s say 2 p.m. to 6 p.m. worth or 3 p.m. to 7 p.m. or 12 p.m. to 6 p.m. for example so that’s where you’re having your lower carb meals in that period of time again one day a week you’re doing higher carb high protein foods one day a week where you’re doing a 24 to maybe even a 36 hour fast ok so that’s basically how you’re gonna do it and that’s how you’re going to follow the this sort of a diet a lot of people notice that they they feel good when they basically do the carb up day either before or after the fast day okay so they’ll do the fast day then follow it up with the higher carb day okay that kind of the feast day and again teaching the body that it’s you know in a state of famine there’s a lot of good benefits that come from that including you know the production of ketones right and all the benefits that come with ketones but if the body’s in a prolonged state of famine then that can actually be very challenging thyroid levels usually will lower sometimes will over produce stress hormone and deal with adrenal fatigue so cycling through a period of feasting where food is abundant just tells the body hey foods abundant so we’re good make more thyroid hormone make the adrenal hormone and we don’t get those those sort of sort of I guess you could say kind of hibernation type of characteristics developing right so it’s like when foods restricted it’s almost like we go into hibernation our body may not everybody’s like this but our body may go into more of a hibernation mode where we start to down regulate thyroid hormone and adrenal hormone making us more tired right so we’re more tired we want to sleep things like that and so basically cycling in those carbs will help our body from time to time okay just saying hey you know what food is available and we don’t need to do that we don’t need to down regulate thyroid and adrenal hormone so can be really really effective I miss pretty much what I do on a regular basis now when I add in more protein and carbs it’s not like I go excessive amounts again I still want to be in a lower carb diet but usually it’s around 50 to 80 grams of carbs on that day and it’s from healthy sources like I was saying before or maybe higher amounts of protein where I may typically I’m around 80 to 100 grams of protein on a daily basis and I may go up to 150 grams or so of protein which then will turn into glucose and raise my blood glucose so anyways that that’s really how to apply it and then just you know it’s always important to apply these 10 key ketogenic strategies we want to make sure we’re staying hydrated between meals we want to practice intermittent fasting even if it’s just 12 hours between dinner and breakfast it’s really good place to start we want to make sure you’ve got a lot of salts in our diets salt your food well because we’re on a ketogenic diet you excrete more sodium you need that’s you need those salts you need to trace minerals you should be getting regular exercise getting out and moving your body but if it’s just taking a walk on a daily basis so important move your body and that really goes hand-in-hand with you know the body’s ability to reduce blood glucose and keep it stable we want to make sure we’ve got good bowel motility so a lot of times people on a ketogenic diet reduce their bowel motility they get more constipated so we want to make sure the hydration and the salts are going to really help with that and also consuming a lot of non starchy vegetables can help for the fiber that’s in those okay don’t eat too much protein unless you’re trying to cycle out of ketogenic diet usually you want to keep your protein levels between 0.8 to up to 1.4 grams per kilogram of body weight okay so if you weigh 150 pounds then that’s roughly I believe about 68 kilograms of body weight so zero point eight to one point four is going to be somewhere around like 50 to 100 grams of protein okay obviously you know if you’re inactive you’re not doing strenuous exercise on a daily basis gonna be better for you to stay around fifty grams if you are doing weight especially weight training you’re gonna want to get up in that 80 to 100 range under gram range like I do on a typical basis okay choose carbs wisely so again you know you really want to keep your carbohydrate levels low so you’re restricting the amount you’re consuming unless you are on a higher carb day a carb up day use MCT oil whenever possible why do we want to use that because that actually MCT will is gonna turn into ketones quickly in our body so it’s a great way to get ketones up and you can do this you can use em cql when you’re on your high carb carb days too to keep ketones circulating in your system keep stress levels down you know if you’re under a lot of stress that’s gonna affect your blood sugar and your ability to produce and utilize ketones so I’m very important to keep your stress levels down and balanced and really focus on good sleep if you’re not sleeping well it’s it’s almost impossible to get into and stay into ketosis so really really try to prioritize good sleeping habits okay and and what I found is you know these are really some of the key things that people are missing when it comes to following their ketogenic diet I’d rating well they’re not using a really good salt and mineral rich foods and a great supplement to use magnesium so really really want to consume a lot of what good water you know I recommend basically about an ounce of water per pound of body weight so if you weigh 150 pounds trying to consume 150 ounces of water daily it will just help you move your bowels it will help your cellular energy production I mean just is so good now here’s a problem if you’re consuming water without minerals then you can deplete your minerals so some why it’s so important to get good quality salts I recommend a Himalayan sea salt like this sort of pink salt or Redmon’s real salt is good celtic sea salt another good one just tons of minerals in there really really good for cellular energy production and for proper water and fluid balance in and out of the cells so really good and then magnesium getting enough magnesium most people are not getting enough magnesium and so I’m a huge fan of using magnesium supplements okay because it’s just so good for blood sugar stability for enhancing cellular energy production balancing and calming your nervous system and so the kind of magnesium supplement I’m a big fan of is magnesium l3n aids which is a form that crosses the blood-brain barrier and that’s what we use in our brain our brain calm magnesium and so simply doing a scoop of this and water on a daily basis particularly like in your your stressful periods of time during the day like mid-afternoon or maybe a bit morning is gonna really help your body adapt to stress better if you’re having trouble with sleep doing this an evening like right after dinner maybe an hour hour and a half after dinner can be really really helpful for helping your body wind down as well so adding in the brain calm magnesium and the good salts and lots of hydration and water really good strategies for helping you be successful with a ketogenic diet or a cyclical ketogenic diet approach so ultimately you know going back to the benefits of ketogenic diet I mean it’s so amazing for brain function blood sugar stability reduces inflammation which means pain and aging and things like that in our body just so good at that helping you lose weight and reducing your risk of chronic disease and if you want just more of a detailed program for how to follow this that’s why I have my ketogenic diet eCourse which you can check out on dr. jockers dot-com under the program’s header it really provides everything you need to be successful and follow this ketogenic diet to the T lots of video instruction and all kinds of goodies recipes and lots of good stuff to help you be successful with this so hope you guys enjoyed today’s training and we will see you on a future YouTube training bless you guys

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