Keto Diet Weight Loss Stall, Keto Plateau Solutions

Keto Diet Weight Loss Stall, Keto Plateau Solutions


hey everybody welcome back to the dr. Boz Jana I am working with a actually I I took my husband’s computer and we are using his computer tonight so if you can hear me make sure you tell me that on the the chats here I’m watching them as we see get started I am looking forward to a great live show here tonight and as I look at these comments please give me a shout out from where you’re from I have just returned home like within the last 30 minutes thanks for saying that Debbie that we you hear me because it’s like this is new equipment I don’t have my regular microphone hooked up so it’s nice to hear that it’s coming to loud and clear I can make some adjustments if it’s not quite loud enough so if people give me that feedback – that’d be great just I just actually rolled into town a few minutes ago we can help you listen do some education brains and it was a sprinkle of Kido with a can’t tell you how thankful I am for that can we do this conversation in their community about their folks so tonight’s a topic I have a couple of things in mind but I am really going to listen to some of the feedback I have these lives and the folks you guys do such a great job of taking in taking the okay so bad echo okay so let’s see how it’s doing now so I just adjusted something on the on the equipment again it is a sound is all screwed up oh okay let’s see if it gets any better I’m gonna do I got a couple more buttons I can push so hold on here okay alright we’re gonna try one more time so if it if anybody can give me a feed better it much better okay awesome okay again it’s new equipment so there’s a way to test it and it tests okay when you do the recording but when you do it live dang you just gotta trust that you guys are gonna give me feedback so thank you alright so some of the some of the plan that I was hoping to do tonight is I have a few questions that came up through this workshop folks coming up to me and asking me questions I thought I would start with one of the questions that I think I heard three different times between Friday morning I led my local community kedo group which I offered to my community here in Sioux Falls or the surrounding area if you want to come here and ask questions about the ketogenic diet I offer it free every Friday and when we do that it’s a powerful ripple effect I’ve noticed that as soon as I educate or help somebody through a hurdle where they’re stuck then we then they go to their church or their community or their family or their workplace and their questions are more confident their information is more confident and they are able to teach others about the ketogenic diet and some of the some of the truths and some of the myths but on Friday morning right before we hopped in the car to drive five hours to Pella Iowa I had the same question and then when I was in Pella I think I had it two more times from folks that came to the workshop so the question was about what happens to our chemistry when you’ve been on the ketogenic diet they’ve had a rapid or at least a pretty solid amount of weight loss and they’re definitely feeling better they have an improvement but their weight loss stalled and this isn’t a this isn’t uncommon you’ll hear if you go scroll back into the consult for why Jennifer Marie reached out to me originally she had mastered the rules of the ketogenic diet and she certainly was following all of them but she had lost almost 50 pounds which was remarkable and then she stalled and she said I am really doing everything right I’m doing everything that I’ve read why why isn’t my body losing weight and I think I’m gonna take just a minute I’m going to use a couple of slides to do that again I really appreciate all of you that are telling me where you’re from all of those little those comments help to reach other people on YouTube another thing that I’ve asked people to do is push the like button whenever we’re watching you’re watching a video sounds silly and you know like buttons seem to me like they’re a Facebook thing but YouTube has started measuring those and if we want others to reach this video the more times we feel the like button apparently that’s helpful so thank you so I’m gonna talk about what really is happening at a metabolic level when somebody comes in and says doc I feel so much better on this diet I really do but I’ve kind of been at the same weight for maybe four or five weeks and I just like to see what what I what I did wrong or what I’m what I could be doing so I’m gonna go through two things one is going to be what is it about the metabolism deep in our cellular level that changes on a ketogenic diet and of course that first wave of weight loss is pretty predictable but almost always they stall once they’ve kind of mastered that first level of improving their metabolism and I’m gonna try and explain that again feedback is super helpful so if you oops I don’t want that as my slide let’s go over here let’s go to this one alright so I’m gonna start with just reminding you of some of these basics I know you know these but it sure helps when I’ve I just start with some of the easy stuff so again we have three fuels we have the carbs we have fat and we have protein keep in mind that I don’t really like to talk about protein as the as a fuel it honestly it gets broken down into amino acids and those amino acids are really important for how we repair and we power there are some essentials to that but it’s really not a fuel so the fuel part of it is it’s just such a minor part of our fuel but carbs and fat are two of the major sources of fuel when you first go on the ketogenic diet you switch off the carbohydrates and you switch on the the fat and what really happens is if you kind of look at the the three sources of fuel if you would look at that red line going up really high and then that lower blue line which is meant to represent fat again when I compare these two that pine-needle fire if you put a bunch of pine needles if you put a bunch of leaves into a campfire and you threw a match on it that’s kind of what the carbohydrate diet does how carbohydrates look when you burn that fuel they are very exciting it really does blow up a bunch of energy but it doesn’t last very long let’s compare that to what’s happening with the the logs okay the part in our campfire that once it’s burning it really does sustain our energy and this is where that that part of the patient who says doc I did so good for so long the first six seven weeks I was losing weight every week I couldn’t believe it I really got off the stall but now I just seemed to be stable and I want you to imagine back to those two slides and say before you were fueling your sugars or you were fueling your mitochondria with a rise and fall and a rise and fall and a rise and fall of energy and as we switched you over to a fat-burning process your mitochondria that we’re used to on and off on and off as far as metabolism goes now have a steady source of what they’re doing so they’re constantly busy burning that fire built from ketones or built from fat and so here these logs are at a cellular level starting to all turn on for the first time and as efficient as we can get about eating every four hours on a carbohydrate diet it is invariable that on those first five or six weeks that if I could have a little like thermometer or measuring unit in every one of your cells to say what is more energy a whole bunch of times where you burned carbohydrates for a couple hours and in between that you’re scrambling to kind of find the energy again they’re going through a slump they’re saying hey there’s not enough for both of us let’s let’s i’m going to shut down a little bit and so you have some mitochondria shutting down and then as soon as you put some carbs in that wake back up and give you a burst of energy and if you compare that spotty on off on off on off metabolism to that of the log that long blue line that starts out when you’re first on a ketogenic diet and it’s kind of low to the ground you just have a few units that are burning the ketones and their fat fueled and the ketones have a powerful improvement in in the overall energy for your body they’ll say doc I just felt so much more sustainable energy I really was eating two meals a day the third meal of the day sometimes I didn’t even eat and so you can see that they don’t have to focus at putting the energy into the body every four hours and I haven’t found a person that’s complained about that yet once they hit that metabolism but the weight loss is because if I would compare all of the cells using ketones 24 hours a day now because their logs once we start the fire they keep going and if you’re trying to lose weight you’ve got access to fat so they get to burn those mitochondria all day all night unlike what happened with the carbohydrate which was a high dose of carbs and then it would sink down and then a high dose of carbs and then it would sink down and you would find that that kind of pulsing energy in the first six weeks as compared to that of a ketone or a fat fueled energy which is long and steady and now you have all day all night burning a ketogenic fire a log based fire inside those cells and sure enough you lose weight there is a higher metabolic rate there’s a higher energy burn when they use those logs and so they do great and then comes that sixth week where maybe it’s five weeks six weeks I’d like somewhere in that kind of oh now I have really gotten used to this I honestly thought you were telling me a fib that I would not want food every few hours I really can feel that I don’t need that and there but the scale stopped moving so again over the last three days I’ve had at least three people ask me this question what do I do now so I’m using this these questions to get the first one out and I’ll come back and answer some of your questions on the chat so you’ve got this metabolism it did this huge shift at first it woke several mitochondria out of the sleepy phase or out of the carb on an off phase and now it’s constantly burning and then it gets comfortable then the cells say hey you know what our job is to meet the demands of what is happening to in this body and they did they met those demands just fine they helped you fuel and then yours table it’s usually at this point that I am gonna ask you for some numbers so you’ll go from using your urine P tone sticks your urine ketones where you pee on a stick and now I’m gonna want to get some more information by saying what’s that morning fasting glucose and what’s your blood ketones again the difference between the urine ketones and those blood ketones so urine ketones or the ketones that didn’t get used and your body spilled them into your urine saying we don’t need the extra let’s get rid of them great weight loss plan when you get rid of calories through peeing them out but really it’s the way your body’s keeping that pH that acid-base ratio is perfectly controlled as it needs to be but your body doesn’t it’s not it’s not meant to waste ketones when it’s wasting ketones it’s a message that’s kind of coming back to your body saying hey you’re making more of this than we need that’s not very efficient we’d like you to make the amount of ketones that her body needs and and eventually over those six weeks you’ll find that the amount of ketone production from the liver and the amount of ketone burning from the body matches and then their metabolism stays stable and that’s where they hit this weight loss problem where they say hey doc I’m following all your rules but I haven’t lost any more weight and that’s where we need to send a stress a healthy stress to your system to make more of the mitochondria burn some logs or make them burn Long’s blogs and a fast with ketones at a faster rate or recruit another crop of ketones so let’s take the first one first gal that came to talk to me I’ll tell you she actually made my day when I was in Pella Iowa she came up to me and she had printed a t-shirt that said he improving your health won ketone at a time and it was in quotes it had my name under it I totally signed her t-shirt and took a picture with her I just want to say thank you that made my weekend I’ve never had that happen before but she said I’ve done so well on this I really find that my metabolism has improved my health has improved I think she said she lost 40 pounds over the last six months but she had stalled and she wanted know what to do next so the first thing I ask her is what time do you eat and she said oh I’ve heard your lectures I know that I’m supposed to eat in the earlier parts of the day and not later in the day and so she described her schedule that she does get up around 4:30 or 5:00 for her work schedule it has a really busy day until about 2:00 in the afternoon and then she gets off of her work schedule and he’s usually in bed by around 7 or 8 o’clock at night in order to get up like at 3:00 in the morning so she has a bit of a shift in her schedule but she said no no I’ve heard this you need to have your eating window opening when the Sun happens and then for about eight hours more that’s about that’s as generous as I like to be if they’re stuck not able to lose weight I get them to focus that putting their eating window during those first eight hours of sunlight is really important this is the other thing that we talked about at my my local keto group on Friday was I had a nurse present and she said something that really helped me say that’s a much better way to teach that so she said feed the cortisol so when you wake up in the morning the reason you wake up is there is a ping from your pineal gland that sends messages a message down to your liver to release some storage sugar and that stored sugar that stored glycogen that glycogen stored glucose increases your blood sugar and that’s what wakes your brain up and we do this we’ve done this for thousands of years this is how our brains wake up and it’s dependent on the Sun even when you fast there’s a cortisol spike it is from your circadian rhythm and it’s built-in you cannot escape it when I first started fasting I it was easiest for me to skip breakfast and then even lunch and eat supper with my family but I did the same thing that most women over the age of 40 do is they were able to see a pretty hearty weight loss at first and then it kind of stalls out because you make this cortisol especially women over 40 sorry to tell you this but you make this cortisol and it is highest from that circadian rhythm for about the next eight hours if you eat after that eight hours you send another cortisol surge again for your body to burn again in cortisol increases blood sugar so you only want one cycle of that in your day you cannot stop the Sun from turning those glucose and waking up you’re sending the message from your brain to your body to wake up you cannot stop that even if you’re on the night shift it still happens but what you can do is you can match that you’re eating happens in a time where you’re already have that cortisol increased in your in your circulation and you then don’t get two surges of cortisol in those 24 hours so here was this patient or here’s this gal came up to me during the workshop and she said alright I totally need to ask you this questions I’ve done great I’ve lost these 40 pounds I’m following your rule that I I don’t eat I ate hours after the Sun rises but I truly have been stuck at this weight for probably four five or six weeks and I just want to know what what is the next step she was doing several of that I loved the the comment there saying I hate that damn cortisol women we do have to deal with this yes when you look at what I asked her to do next I said are you checking your numbers she’s like oh yeah yeah I checked my numbers I’ve got a ketone monitor I look at my glucose my doctor boz ratio gets under 40 I’m doing pretty well and I’ve been doing well for probably two months but it’s been the last six weeks where the weight hasn’t come off and so I said alright what is your longest fast it’s like her cheeks flushed she’s like I’ve made it eighteen hours I’ve never made it longer than that and I push her to say well if you’re kind of eating at the end of that eight hour hour window and then you have a coffee in the morning that will get her the 18 hours is how she’s keeping her you know that six hour window where she does eat and so she is following the rules but I said all right you are ready for the next step which is to fast 24 hours and if you can fast 36 hours I actually think that the 36 hours was easier for me than the 24 and I’ll tell you why here’s this gal who if you kind of imagine what was going on in her liver hang tight I’m gonna use this slide deck again to give let’s see here this one to give a little bit of summary here so if you look at again the the mitochondria where you have fuel in the mitochondria fueling the mitochondria is what we are manipulating and when she first went to the ketogenic diet her mitochondria were feel fueled by those carbs now she has the the fat that is fueling her mitochondria we just need to increase the number of cells that are churning and her body has matched the ketone production with what the ketone use is and so she’s stable now she’s much less inflamed her joints don’t hurt she is has energy better than she’s ever had her mental fog is gone she had so many praises present in her in her testimony that I could have I should have recorded her but what she wants is she wants the next 20 pounds off her to get to her ideal body weight so in her case we need to increase the number of mitochondria that are burning ketones and how are we gonna do this we’re gonna have to give her body of stress yes I’m gonna show you one more slide here that can I think does a good job of saying what are we trying to accomplish we are getting away from oops that’s not oil we are getting her dr. Baz ratio has been in that 40 or 20 under 40s is where she says most of the time she finds her doctor boss ratio and I think this slide does the best job of saying don’t forget the reason the reason we needed to do that was to lower her insulin that she didn’t know her insulin was elevated but it was clearly the source of what from her cellular locks if you would her cells had been locked the fuel inside and to get the fat to release that energy to get her mitochondria to go from burning glucose to ketones insulin was what was hidden behind all of the inflammation and that metabolism that’s really in storage mode not in kind of rejuvenation mode so as she gets her doctor boz ratio and keeps it under 40 I have said all right we need to recruit some more of those two tones recruit some more of those mitochondria and really that meant she needs to fast no other way around it she needs to fast so what I think she said well like do you think you can make it 24 hours and she said that I probably could and before I hardly got that message done I said what about 36 and here’s why so there is a mentality part of this just like the first time that you go on to the ketogenic diet you think you can’t give up carbohydrates and your your body gives a like a signal no you know this past weekend I did a big conference on addiction and brains of addiction and it did not take much to show when people are coming off of addiction whether it’s alcohol or heroin or you know other substances carbohydrates parallel exactly that same pattern that when you take it away your brain says hey I don’t know how to deal with life without these carbohydrates they’re my comfort and I think some of that carries over to what happens with that first fast so I asked this gal to see if she could reach for 36 hours because I think it works out well mentally so I tell them to eat a really nice supper you know like I start fasting on Sundays and I try to make it to Tuesday 36 hours is what I my goal is but on Sunday we try to have a really nice meal and I especially on the first fast I encourage them to eat until you feel full eat until you feel full there is a hormone response that is a wonderful kind of almost nauseating feeling that when those fat hormones are flowing when you get that cholecystokinin high enough you have this kind of almost nauseating feeling but I couldn’t eat another bite that is related to the fat that’s gone into your body we actually have cells that sense that and they send a message to your brain saying hey you got enough you can stop now what is unfortunate is we do not have cells that register the carbohydrates when you swallow them and unfortunately if you’ve ever said I’m really full but I have this like second stomach where I could have a cookie or I could have ice cream or I could have some carbohydrates or just a little bit of a sugar snack at the end of a meal and I would encourage you not to do that but you can’t sense it you don’t get nauseated from carbs at the end of that moment but anymore byte of fat you do get nauseated from one of the experiments I have people do when I in the book that I wrote was there’s a chapter in here that says hey I want you to get up tomorrow morning and eat a stick of butter I’ve had a few people write back saying you didn’t mean that did you like yeah I did and what happens is it’s almost impossible to eat the whole stick of butter but what you do sense is most of my patients as they enter onto the ketogenic diet it has been so long since they felt full but they kind of forgot what it feels like I’m like no no you’ll remember you’ll remember really quickly you’re its built-in eat the stick of butter and about two-thirds the way full you’re gonna feel like I just can’t eat another bite but if somebody puts a chocolate chip cookie in front of you unfortunately people say but I could eat that why is it and it’s because your cells within that first section of your gut cannot sense carbohydrates they can sense fat yes so here’s the scale she’s gonna have her big supper on the night maybe she’ll start tonight Sunday night and I want her to eat until she feels full that that sense of satiety or fullness is really powerful in how you get through tomorrow in that first fast of now you go to bed you wake up the next morning and you have like 10 hours under your belt and now you just have 26 hours to go so keep going u’ll this is the hardest day but if you’re already on the ketogenic diet those mornings usually aren’t that bad so I’ve said get up have black coffee instead of coffee with cream in it don’t put any butter in it that day don’t have any MCT oil and if you if you’re getting a pickle we can use those things but let’s start out without those things and again that’s a learned skill that’s not always the easiest thing to say goodbye to I had a really tough time moving my wonderful a heavy whipping cream in my coffee – black coffee yeah so you get through that part of the day and I specifically encourage them to try to do this when they’re when they’re busy she this gal had reported how hard it was that every time there was a break at work everyone around her was eating all these carbohydrate things and that’s really where she seems to have the temptation that she doesn’t necessarily eat anything not keto but she finds herself eating even if she’s not hungry it’s in that case that I said if you haven’t figured out how to make bone broth there’s a couple of my early videos I have actually frozen chicken feet that I showed people what they look like and how important it was that if you use this in your recipe for bone broth it really increases the nutrient density it sounds really disgusting but it is amazing how a little bit of bone broth could help you and again our goal is to get you to the point where you don’t need bone broth but there’s something about the salty highly nutrient bone broth that I like to talk about the bone broth that gels and again my good friend gave me the recipe to put in my book and I did put that in there because I it was life-saving to my mom when if she’s getting into that second day and finds that hurt her her brakes at work or where she falls off the wagon that little bit forth but cop is not much so it’s like three swallows if you’re if you’re gulping probably two swallows of liquid but just sipping on that bone broth and the high salt and the warmth I cannot tell you how much that helps you to get through that skill of learning how to fast and then what I would HIGHLY highly recommend next is find an activity that you love to do that has nothing to do with food so I first I did it I scheduled a couple of massages and said okay I’m gonna fast I’m gonna make it seventy I wasn’t going for 72 hours so it was for me that second night was really hard so I would schedule a fast I’m a huge fan of the the epson salt floats those float spas and again you’re kind of in this sensory deprivation you don’t have any sound any sight and you’re in water so it’s kind of hard to eat so again getting a nice plan for what you’re gonna do the evening of that kind of coming up on that 24 hours and then like duct tape the door to the kitchen go right past the kitchen go into your bed and shut down and go to sleep and I really think that you know finding a an activity of pleasure on that night of fasting does a couple of things we talked about this at the brain repair process that you know finding coping skills that comfort us that aren’t food are really powerful we do this when we help somebody off of any type of addiction whether it’s alcohol or or you know watching too much television playing too many video games what other ways can you comfort yourself and I think sitting still I’m thinking about that before you head off on to your first 36-hour fast is a powerful testimony for what happens in learning to fast so I asked her to say if you can if you can find something you love to do plan it on the night of the 24-hour mark embrace it really be mindful be in the mall of that and then when you come home from that activity you can dive into your bed and not not go to not go to the kitchen again you’ll wake up in the morning and that puts you almost at that 36 hour point depending on what time you started and I just really find that a 36 hour fast was a lot easier for me the first few times I did it then somehow the 24 hour fast I would start nibbling at like 22 hours I’m like I’m almost there I’m fine and I found my numbers did not do nearly the improvement of my dr. Baz ratio and the weight didn’t change much when I went from that 18 hour fasting to 24 like I don’t think I noticed much but when I went all the way up to the 36 hour fast it was impressive and then I’ll warn you the same thing usually happens is that your body will say this is stressful we need to rise to meet the demands of what this body has asked us to do and those mitochondria are going to produce more ketones and then your body will use them without fuel coming in this shift of metabolism it changes now you have more little logs on the fire that are burning so if you look at this if you look at this a little picture here let me see yes if you look at this that one at the bottom there that blue where fat is burned when you first start on the ketogenic diet it is really low but each time that you raise the metabolism you recruit a little bit more and a little bit more and a little bit more mitochondria burning those logs burning that that that fuel and that is where the weight loss comes from is now you have more more people on the on the team of the mitochondria that burn ketones instead of on the team of the mitochondria that burn glucose and so you take that blue line I can’t point to it I wish I could point to it but and you rise it probably up to where that dotted line is so again you just have a whole bunch of your mitochondria now producing ketones that allow you the privilege of an enhanced metabolism and that’s where the weight loss comes from last summer I did this experiment with a patient where we did a 72-hour fast and I didn’t really want to do that I was like no thanks but she was having a tough time coming up with the courage to do it so I said okay I’ll do it with you and I’ll be honest it was incredible how much better my metabolism was after I think I I set a goal of eight weeks of doing that 72-hour fast and it took me ten weeks to get eight 72-hour fasts in because I screwed it up a couple times but oh it was awesome that was the I did have another step down on my weight and another improvement in my mental function just stamina focus concentration it was great so that process of what happens when you stall what happens when the weight loss stalls number one if you haven’t figured out that morning window of you can’t control the cortisol that wakes you up in the morning you have eight hours to get your feeding window in so if you don’t start it for a few hours just remember try to stop eating eight hours after the Sun comes up that’s a very powerful rule if your weight loss has stalled number two you should be checking your numbers those dr. Basra shows are really important and if you’re trying to get weight loss the morning glucose and ketones the morning dr. Basra show should be less than 80 every day if you want to lose weight and if you’re not you’re eating you got a fast for longer before you wake up I mean you got to back up the eating hour you got to take it further into the afternoon and if you’ve already done that the third thing is is you need to do intermittent fasting with longer hours and I tell you this as a way to be careful if you’re new to the ketogenic diet first of all don’t be poking your finger don’t worry about your doctor boss ratio get those you’re in ketones and just make sure you’re peeing you’re in ketones for the first four or five weeks don’t get distracted with calories don’t get distracted with fiber you want 20 grams of carbs or less and you are going to have an amazing transition try to stay away from sugar substitutes try to stay away from eating late at night but that that is minor compared to just pea ketones be ketones it’s amazing it’s this more advanced questions where they’ve really done a great job at getting off their blood pressure medicines getting off of their their evening snacks and shedding pounds and they want to take it to the next level so as to not stall out and give up I give them that information to say take it to the next level with an intermittent fasting if you’re if you’re in the if you’re in the mindset that you can do that so don’t start out there I just try to make sure that the audience that watches this are everywhere from our beginners to advanced and so I just want to make sure this this message is for those of you that said hey guess what you have you’ve reached your threshold your metabolism is matching your production of ketones if you want to lose weight you gotta increase the amount of ketones that you produce and so I’m gonna go to some of the questions now and some of them will be along the side that you’re at but I have some other ones that I I have cliff Holland here who says unable to get ketones about 0.8 my pressure isn’t extra meter says the sugars are 70 to 80 but that makes his doctor Baz ratio about like 120 to 130 ish so eating almost zero carbs other than veggies any suggestions to raise ketone levels so cliff I don’t have a picture of you but I am just gonna I wonder how long you’ve been on the ketogenic diet usually they hit this point eight level at about the two month part where they’ve said geez I’m checking numbers I’m doing good but this right ratio is high and I’m not losing weight I know I talked about females and how that that cortisol churn and like my nurse said at the meeting feed the feed the cortisol when the cortisol is high is when you want to be eating because if you wait till evening to eat then you’re gonna send another cortisol surge again and it’s hardly something you can measure when they’re eating all carbs you’re like what’s a little more cortisol who can tell but when you’ve got your metabolism cleaned up and you’re on a ketone fuel now we can see that that cortisol happens during those first eight hours of the day and we don’t want that to happen again if you want to lose weight so I would make sure you push that eating window back to eight hours after sunrise and then zip it that’s zero salt water maybe some iced tea I don’t do black coffee at night but whatever that would be okay that’s kind of hard to sleep but what you’re looking for is after that window is closed zero zilch another mistake I see happening with folks like the problem you’ve talked about cliff is I am a big proponent that you should not be thinking about exercise when you go to lose weight we can talk about exercise and how it is help helpful and healthy for you but when we’re changing a behavior by giving up carbs it is enough just keep the blinders on focused on what you’re eating quit adding more to your plate by adding an exercise schedule or doing something more that it’s just too many changes at once and none of them are gonna stick so based on that if you if you say I just don’t think I can change my eating window I would start adding a little exercise because again you’re gonna increase the demand of what your body needs if you increase that exercise and you say I’ve got a pretty good rhythm of how I eat adding exercise would be something that you could do at that point and that would stimulate your ketones it would probably take three or four days for you really to see the increase ketones there but the other thing is to put your window in those of eating in the eight hours after sunrise alright that’s a good question though so let’s see um let’s see imma scroll saying I have Robin C says I’ve only been on the keto diet for about twenty days I can do a 72-hour fast but I get awful headaches about 12 hours in is it just salt needed can’t complain about the weight loss I’m close to 18 calms down okay so that is a perfect example of what happens to a newbie very good job she’s in that great time where she’s losing the weight we don’t need her checking urine ketones she’s got a pretty stable chemistry that you don’t even have to look to know that her chemistry for that kind of weight loss is still in a very she’s making more ketones than she’s needing to use so her metabolism is trying to match the production of those ketones yet but what one of the most incredible mistakes is what happens in that first 10 days of a ketogenic diet is you flush out a bunch of fluid that has been stored it does make me think that you probably haven’t read this this is the book that I think is my favorite it is my favorite teaching tool if you haven’t bought it it is how I support this channel all the proceeds from this allow me to pay the people who helped me edit the videos and get a new computer here which and just focus the time away from seeing patients and as to putting together videos and making sure I can keep up with the onslaught of questions so it makes me think Robin that you haven’t read the book because I talked about in those first 10 days if you haven’t figured out that magnesium is a huge part of that it’s not just salt you can use salt you’re gonna feel better that will be step number one but that headache is a warning that you’ve quickly dropped the blood pressure and we drop blood pressure really quickly when we get rid of fluid you can drink all you want but if you put the water in without replacing the salt you’re gonna pee it right back out and not really move forward so the two things that I recommend when people get to that 10 days is I say 5 floats in 7 days what does that mean it does not mean root beer float no it’s a couple of patients say you should be careful to explain that because there recently have given up carbohydrates but in five days if you could do a float spa I’m excuse me in seven days if you could do 5 float spas you would not believe the number of symptoms that you would repair from muscle cramps to like headaches to a bowel that’s not working so well I could put you into the clinic and I could put an IV in your arm and drip in magnesium in fact if you’re pregnant and you’ve ever had preterm labor and they put you in the hospital on a drip what’s in that drip is magnesium so if I put too much magnesium in you you’re just gonna pee it out perfect no problem it’s not it’s really hard to be toxic on magnesium is what I’m showing you the danger of magnesium replacement is if you swallow it a big glut of magnesium is something I could use to flush out your bowels I could get you ready for a colonoscopy by having you drink a bunch of magnesium in a hurry so one of the cheapest ways to replace magnesium is to go get milk of magnesia which is meant for helping people with constipation and they take a glut of it and they could help themselves to the antidote but what I tell folks to do is take about a tablespoon put it in the water you drink all day long and sip on that water adding magnesium in tiny doses throughout the day is a really good way to keep magnesium replaced there are some supplements out there that are slow Meg and that also would help your headaches but when I see people in mounts first two three weeks of a ketogenic diet and they’re getting a headache that’s significant I will tell them stop stop stop stop fasting and you can go to one meal a day that’s fine but try not to go any further than that until we get this headache thing figured out and that the fastest best way to do that is to soak yourself in a very saturated magnesium water and that’s what these float spas are it is so saturated with epson salt that you float which is how they get the name I kind of like the dead sea salt kind of just so saturated with minerals that they float there are not a lot of things that your body allows to absorb through your skin but magnesium is one of them so this is just a great trick to say five floats seven days and don’t do any more 72 hour fast until a headache stop it can create a syndrome of headaches so I wouldn’t do that but congratulations on the weight loss keep up the work welcome to the ketogenic diet all right so let’s do a couple more john c says dr. baz the only place I found your diet book is on your website can I also get any way you can from the website instead of Amazon yeah so here’s the deal that’s a good question John because I’ve had that question and I’ve looked into getting it into bookstores which I could do but I haven’t done yet it takes a lot of money to get it into the book stores you have to pay that part upfront so I was a newbie author and I used direct publishing through Amazon and as much as that is some people’s they don’t like that I still have to say thank you thank you thank you for Amazon’s ability for a new author to be able to say I have a story I would absolutely love to share this with other people and it really has changed the lives of so many people I just looked the other day and I have over 900 people that have written in a review on Amazon and of course that just helps to share that information with other people every book sale there is not a I mean it’s self-published so I mean I I think I make like 3 dollars a book but I don’t care it’s it’s not there’s not a publisher in between me and them so I get to use that to fund the time I would spend seeing patients and then hopefully I’ve been working out writing another book at this rate it’s gonna be a year for I get that done but I’m really committed to saying no no I do not want to add another thing to my list until I get that second book written and it has a lot to do with what we talked about on this channel I use your questions to help me to see where did I get that message correct a lot of feedback when you guys put comments on there and say I don’t think I understood what you said or I think you should explain it this way I actually take that into consideration as I’m trying to teach a message that connects with an audience so this one is a thank you so the answer your question sir is I don’t have it anywhere except on Amazon right now I am looking to figure out can I get it in the into stores and on my own website it is something I’ve thought about publishing printing enough and then Cindy I do own the ability to do that so printing them and putting them on my website is something I’ve thought about you know my favorite version of the book though is audible if you look in the show notes below you’ll see the audible link and I read the book I did the audio audio book at first I thought I would be too too much but why I really enjoyed it and you can tell as I talk about some of them tender moments I had with my mom it really did come out great I didn’t expect it to be that great but so let’s see I see we’ll do two more questions and then we will call it a night um so Tara says I can keep my doctor Baz ratio between 40 and 80 every day when I fast 12 hours I can get lower than 40 but I am not losing weight should I go longer fast if my ratio is already less than 40 yeah yeah so here it would be the answer to Tara’s question if we could have you’ve seen me order the continuous glucose monitor where you could just take your phone over and check your glucose and the monitor lasts for two weeks you don’t have to poke yourself you have a constant reading almost of your glucose and for a diabetic amazing but I think it’s also great for somebody who’s in that cast all of saying well what am i eating this making my sugar go up but I would want both numbers I would want my glucose and my ketones to say if you’re checking your your dr. Boggs ratio and it’s between 40 and 80 good job you do have a good chemistry it should be resulting in some weight loss if the weight loss is stalled for only like 10 days I would say just give it a little bit longer but if you say you know doc I’ve been stuck there at this same weight for a good four weeks and my ratios have been 40 to 80 I would contend that the most powerful teaching moment for your numbers is first thing in the morning when people check their doctor Baz ratio later and later in the day it’s still very helpful you learn a lot about what your body’s up to but if you’re wondering what’s the puzzle what’s wrong the most valuable information is that one first thing in the morning again it’s the cleanest metabolism it’s what your body’s been doing after rest you may have had your cortisol spiked you probably have because you’re awake and so that is a predictable spike though you should have a similar cortisol surge day after day after day after day you can see it lower over time if you’ve got an improved metabolism but yesterday’s number two the day’s number are gonna be really difficult before you get too much stock put into your doctor boss ratio later in the day I say check first thing in the morning use that as your best monitor using sounds like the for care is still my favorite if you type in Dr blz when you purchase 406 it is a ketone glucose monitor they give you a little discount if you do that but more importantly you’re using a good monitor you’ve got good numbers and now you’re saying but why haven’t I lost weight so make sure a your weight loss assessment is not just a 10 day assessment it’s it’s like three or four weeks that you haven’t lost weight and then you can step into the next level which is extending the time between fasts and if I was if you if you want my my what I would do if it was me is I would move your eating time earlier in the day that’s the most powerful changes that result in weight loss all right so I did take care of a bunch of questions today I did want to give out a prayer request actually so over the weekend as I was pulling out of town I’ve talked about my dad and his kidneys before he has had his kidneys go down to 18% for the last year meaning he’s lost you know nearly 80% of his kidney function and your kidneys are really resilient they will keep up but in recent days he’s lost a few more points on his kidney function and we had to make a huge decision on Friday on whether or not he was going or on Thursday of last week on whether or not he was going to start dialysis now many of you have asked our isn’t this keto diet hard on kidneys and I’m like you should watch these videos I have had my dad on a ketogenic diet you know when mom’s story happened he lost about 30 pounds being on the ketogenic diet and really stalled out about 210 pounds when his kidney function came back about a year and a half about a year ago or so of being compromised he he said well what should I do and so I sat down and I did the calculations and said dad you have enough kidney cells to support 162 pounds of body mass so you should lose that much weight and by golly he did he took him about six months he used the ketogenic diet he got the weight off and he kept it off but kidneys aren’t very forgiving so he has been pretty stable until the recent days and they’ve put a shunt into his abdomen and hopes to do what they call peritoneal dialysis where his they will put a bunch of water in his abdomen and then pull it out while he’s sleeping it’s called peritoneal dialysis and it’s it’s very tender time so if if I’ve learned one thing about being authentic educator on YouTube to people I don’t even know not only have they rewarded me with a book that’s made a huge difference to a lot of people but the prayer really does help people and I would ask you to pray for my dad I’m signing off dr. Bosman improving your health one key tone at a time

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