My Keto Guide to Fat Loss | The Knowledge and Mileage Podcast

My Keto Guide to Fat Loss | The Knowledge and Mileage Podcast


good morning everybody Chris Geffen here this is the knowledge and mileage podcast if you hear a little bit of noise in the background it’s because I’m recording this one from my kitchen and I’ve got the dishwasher going in the background because this is the only way I can truly multitask and that’s by having something else do another task I cannot do both so that’s my form of multitasking but anyway guys appreciate you listening to the podcast giving me your review sending me direct messages commenting sending me videos of you listening to the podcast it’s really really awesome so please do leave a review you can leave it on iTunes of course we are on all other channels like the YouTube stitch Spotify etc etc and that’s how we keep the lights on your reviews you know that’s how we get found so I’m not marketing this bad boy I go by word of mouth so if you could tell a friend if you like this podcast badass but I’ve got to earn that review so anyway news and update so as you may or may not know I have my health and fitness retreat coming up October 9th to the 13th in beautiful Sun Valley Idaho I absolutely love this place it is my favorite place in the world so what you’re gonna get in this retreat I’ll be covering biohacking bodybuilding hybrid athleticism nutrition training anti-aging but absolutely everything everything we’re gonna start the day off with my guided meditation some easy yoga then we’re gonna get into the tough tough day so I gotta warm you up before I destroy you but there’s gonna be six educational seminars on body building health and fitness biohacking and intermittent fasting and Kido dieting and everything you’re gonna get all of your meals included provided by their Limelight’s hotel and nutrition solutions and obviously your accommodation is at the beautiful limelight hotel and we will be training at the Zenergy health club and spa and you’ll have full access to that place during the entire retreat so you can go in there have any their spa services you will get a free complimentary 18 minute spa service so that could be a spa a massage a sports massage whatever you want we’ll also be doing hiking and guided hiking and mountain biking etc it’s gonna be flat-out it’s gonna be freaking awesome so I’m really really looking forward to that and one of the main sponsors of this podcast is providing all of us with the coffee the Moto toxin-free coffee and the creamers and that is LEDs so LEDs is creamer and coffee that I’ve been using for several years now if you follow my interest stories you’d see and I in front of me right today have the pumpkin spice superfood creamer so I’m gonna early early knock on Halloween and I had it this morning it is pretty badass I love that creamer so I take that pretty much everywhere I go I used the decaffeinated coffee and probably more than anything because it is Swiss filtered and I had lid on the show to go through you know is health and fitness regime and how he includes the coffee and the creamer in his program I’m about to fly to Seattle today so I have my creamer packed with me and my insta fuel so in stuff you’ll is like an instant coffee from those guys and that is pretty badass as well but I only use that mostly fun camping or traveling or anything like that speaking of travel now a lot of the time when I am traveling I am not exposed to the beautiful sunlight that we should have every day for our vitamin D production for that calcium uggs absorption etc and obviously to get that restorative red light that we need so what I usually do is take my Juve go so Juve has an infrared near-infrared and far infrared light spectrum that is fantastic so that is basically my replacement for you know the sunlight when I cannot get it so when I do so I go for the for the Juve panel I do have a panel at home that I have next to my walking trip my desktop treadmill that I utilize which is absolutely phenomenal and I have a large panel there and I’ll usually put it on my front and on my side and the lure on my back for just like 10 minutes that is all you need okay and then when I’m traveling I’ll use the juve gull go and it helps enhance my sleep it helps with my faster recovery I also found that it has helped me a little bit with the reduction of inflammation but more than anything I just use it to have that restorative red light that I need especially when I cannot get the Sun obviously my bio hacks come in when I cannot go for that low-hanging fruit but anyway let’s get straight into today’s show okay where I’m gonna talk to you a little bit about ketogenic diets now I know the keto diet is definitely a buzzword today everybody talks about keto and when I went to India recently everyone was asking me questions about the ketogenic diet so you know and unfortunately a lot of them were doing the keto diet completely wrong you know that they justify the keto diet as a means to get in any type of fat that could be pork scratchings it could be full fat bacon it could be gay it could be lard and all this stuff which is okay that could be a keto diet but it isn’t what I’d consider a healthy keto diet now I did a keto diets last year for about eight months and a few months earlier this year and I followed a different approach to this traditional keto diet if there is a traditional version of it I actually followed a cyclical keto diet now some people will go keto for a week or two maybe longer and then he come out of ketosis by having a higher carb day I didn’t necessarily do that the majority of the time I actually knocked myself out of ketosis in the evening so I would combine intermittent fasting with could with the ketogenic diet I found I got into ketosis much quicker in doing so so if I knocked myself out of ketosis in in the evening by morning time I was pretty much getting back into ketosis and obviously I would fasten till like 2 or 4 o’clock in the afternoon so I was definitely getting that into ketosis throughout the day hold on while I have a sip of this beautiful lids once again sometimes I talk so quick I get drying her throat as well but anyway so this is generally what I would follow I would follow like a high-fat diet but those fats were coming from healthy versions of fat so ensure that I had plenty of epa and DHA as also had krill oil with my exam Simon but I would have like your extra virgin olive oil so the olive oil that I’d choose was a company called Grove and vine the reason being is that this gentleman who owns a company now I’ve had a couple of discussions with him he is an extra virgin olive oil connoisseur and he has been for many many years and he will harvest that extra-virgin olive oil from like the northern hemisphere or the southern hemisphere dependent on the time of the year for the freshest harvest and then he will actually send it to your door and I’m not affiliated with this company by the way and you’ll have it on your table within like three months of it being harvested so it’s very fresh hasn’t been on the shelves going rancid for months or years and it definitely isn’t a blend sometimes you’ll get blends and obviously you want to stay away from a lot of the vegetable oils and your soybean oil and you know all these other bean oils that they have and the vegetable oils on the shelves that they sell that a very pro-inflammatory so I’d use I’d have that as my form of fat I’d obviously use avocado I love avocado particularly on salads I’d have nuts and seeds so I’d usually go for cashews or almonds or walnuts and various types of seeds and then I’d have egg yolks as opposed to the bodybuilding style of just going for egg whites and a couple of yolk so I just have all the whole egg the entire time I’d add MCT oils now part of the MCT is the caprylic acid the c8 so you don’t you have you know you’re all for MC teas your c6 you CAE c10 and c12 and c8 will get you into ketosis very very quickly so I was making sure that I had a c8 MCT that I was taking as well that’s a medium chain triglyceride is a very easily burns fat by the body and then then you know the forms of protein your typical bodybuilding proteins I found it very hard to go for full fat fatty pieces of meat so I’d have my lean meat maybe my sirloin at stake I’d go for my turkey and chicken breast or sometimes ground chicken in Turkey and then one thing that I definitely did on this keto diet that not everybody does I’d make sure that I’d get plenty of plant matter get plenty of fiber very easy quite quite often I notice a lot of people go into a ketogenic diet and they’ll focus on fats and some protein but not much plant matter so I want to make sure that I get plenty of fiber in my system because regardless of the diet there’s something that should all be in common whether it be a vegan diet a vegetarian diets carnivore diet paleo Kido whatever it should all be healthy that is one thing that they should all have in common there should be health aspects I guess that’s a one thing that I don’t like too much about the carnivore diet I do like that it’s nose-to-tail so you get a lot of the nutritional benefits that you generally wouldn’t get eaten just like the the steak or the chicken or anything like that you do get a lot of the collagen and a lot of the other products within that you know that that nose-to-tail way of eating that you wouldn’t generally get but I like to have my fiber I like to have my plant matter I like to have my antioxidants so when I would knock myself out of ketosis in the evening now keep in mind I’ve broken my fast usually around four o’clock I’d have two to three meals and then before bed or in the evening meal I should say I’d have my carbohydrates now that could be a little bit of sweet potato something like that sometimes I’d have my protein and oats my isolate protein and oats but I’d make sure that I’d have a lot of fruits in there as well usually coming from from the form of berries like blueberries strawberries unsweetened cranberries just so I could get plenty plenty of antioxidants into my system without too much sugar and that served me really really well now I used that for quite a different goal to what people would generally use it for some people use it for muscle building or fat loss my particular goal last year was to lose as much muscle as possible however I still wanted brain fuel and energy and I wanted to focus on my health and my anti-inflammatory responders so that’s why I followed that diet and I found it very easy when I saturated my brain as it were in fats for a couple of weeks I found that it rid myself of a lot of the carb cravings that I would generally get particularly liked sweeter cravings I found as I got a little bit older for some reason I craved sweets a little more never used to but after a couple of weeks on a keto diet it really worked for me I did the same thing with my dad and my father was diagnosed with kidney cancer earlier in a year when we came back from India you know something had been bothering for him for quite a while but being more of a old-school stubborn tougher guy you know he never told anybody never complained about it or anything like that which I kind of appreciate but sometimes you can be too tough and when you’re too tough you ignore the symptoms and just think I’m just being a shut the up I’m just gonna carry on with this and keep driving forward like I’m a warrior but unfortunately those symptoms are telling you something and you need to listen and he didn’t listen until he had to listen and then when he found out that he had to have one of his kidneys removed and they had to man I tell you what the scar that he’s got across his midsection is unreal unreal it must be like 20 probably about 20 inches long across his waist around his waist it’s insane and they had to remove his intestines take the kidney out etc but anyway the cat their cancer has gone and since then I’ve got him on keto diet a keto diet because obviously cancer can be fed by carbohydrates by sugars so that has been removed from the diet and replaced with fats now you know protein isn’t too high protein is around 25% the rest coming from fats and fiber hey everybody I am just interrupting this show to tell you about Juve that’s Jay oh oh v V okay Juve so this is a red light infrared panel that I have actually been utilizing or they got panels they’ve got actually like a jigsaw of panels so you can put together quite an impressive set I have the large panels at home and I have the juve go that I utilize when I’m traveling so you know red light therapy has been shown to increase your natural collagen production for healthier younger looking skin who doesn’t want that so in addition to helping to make more energy improving your circulation reducing inflammation red light therapy has been shown to boost your own collagen production for healthier younger skin so collagen is the most abundant protein in our bodies as you may know and I may know and it’s critical for skin and joint and bone health and collagen literally does hold us together and the more that you can produce naturally this is gonna be the better for your joints and your skin and general appearance so many people take collagen supplements or use cream and you can also obviously promote the real thing your own body’s stimulation of collagen for younger looking skin and faster healing and especially if you’re exposed to a lot of the free radicals that we are today then the juve can actually help with that collagen production so check out the link in my show notes guys because you’ve do have a special with any purchase you will get a free gift that can’t be bad anyway guys let’s get back to the show and I’ll speak to y’all on at the other side a lot of people have been asking me about the ketogenic diets so what I did earlier this year on my personal platform which is health kick calm that’s health ki K calm and I can put the link in the show notes I published several guides so I published the intimate my intermittent fasting guide which is a controlled intermittent fasting guide fat loss guide muscle guide and muscle building guide and a ketogenic diet guide so I wanted to make sure that this was very descriptive for people who wanted to either burn fat or build muscle etc but you know this one specifically for fat loss the one that I have in front of me and the table of contents that I had in this or happiness is five reasons a ketogenic diet works five ways to enhance results with the ketogenic diet creating your care to genic diet because it has to be specific for your needs whether you’re getting ready for a half marathon or a bodybuilding show and then a food list and then the facts about ketogenic diets because like I said there are so many myths and misconceptions I found that a lot of people have been doing it wrong and the ketogenic diet has been around for decades and it has popplet its popularity is skyrocketed crazy in recent years and it’s not a fan it’s not going away because people are getting great results and I know people that have followed this for like 20 years much like my good friend Sean wells he had a benign tumor and the way that he said that he is found he’s been able to control that is by a ketogenic diet so obviously it’s high in fat moderate protein protein and low in carbohydrates which elevates your ketones in your bloodstream which makes you fat adaptive and the goal here is to become hyper efficient at using fat for fuel and it can take a while for you to become fat adaptive you know sometimes some people only a couple of days other people as long as a couple of weeks so you know this health kick Kido guide basically enables you to utilize the ketogenic diet in the most effective way specifically for fat loss okay so you know that’s exactly why it was designed for the fat loss in this one and based on this one’s popularity so far I’ll be doing the same for muscle building purposes as well because a lot of people have followed this they’ve enjoyed it they’ve liked it they’ve got great results on it but now they want to try muscle building so that’s gonna be the next one that I’m writing and you know the most obvious benefit of the keto diet is using fat for fuel and obviously if we’re holding body fat on our frames but our body’s become very accustomed to utilizing sugars or carbohydrates glycogen as our energy source it’s not going to tap into our fat stores as efficiently as we’d like it and like if you’ve become quite insulin resistance become insulin resistant because you’ve spent so many years eating carbohydrates and maybe excessive amounts of it this is a great way that I have found is to improve your insulin sensitivity so it may not be something that you possibly want to follow for a long time but I definitely suggest everybody try it for a little while just to improve your insulin sensitivity so you can burn fat better whether you follow a keto diet or you go back onto carbohydrates you know hope hope that makes that that makes sense but you know people ask how does it happen well in the absence of glucose in the blood by dramatically limiting your carbohydrate more ketones are produced as a means of supply and fuel to the brain and body so a lot of people when they follow the ketogenic diet and when they get through their first process of it some call it that like the keto flu and you become more fat adaptive you create ketones in the absence of these carbohydrates and your body must burn fat which is why it is very effective strategy for reducing body fat but not only that I found that I got a lot of mental clarity sometimes when you have an excessive amount of carbohydrates or carbohydrates anyway especially in the morning is you can feel a little bit sluggish particularly in the brain have a bit of brain fog and it takes a while for you to set yourself up for the day now I didn’t find that at all now keep in mind I would follow controlled fasting cycle so I wasn’t just like not eating in the morning well actually I was I wasn’t eating however I would have some MCTS in my coffee in the morning it wasn’t a complete water fast I still had the coffee in it and I just found that it was you know gave me brain fuel and you know Dave Asprey of bulletproof has a product called brain octane which is exactly that it is the caprylic acid which is the c8 that gets you into ketosis very very quickly and it can like I said it can typically take like 48 72 hours to induce state of ketosis provided the correct diet has been followed and I found if you are an active individual you’ll get into ketosis even like I found even though like I’d get out of ketosis like sometimes on a weekend or in the evenings I’d get into ketosis very very quickly because I was being very active so I’d go through any glycogen that was stored and I’d get straight into my ketones you know sorry I’m gonna have another drink of my coffee here ah so in regards the cravings are strangely with almost no carbohydrates you may expect your hunger and cravings to be an issue and it may be for the first week or 10 days but the keto diet really does help reduce them now once the mechanics are explored in greater detail the logic becomes clearer the keto diet is effective at reducing the cravings because it creates a very predictable and even blood sugar trend throughout the day and I thought the fats are very satisfying because they didn’t digest much slower than carbohydrates and remember there is a nine calories per gram not the traditional four that you get from your protein or carbohydrates so that does satisfy you a little longer your blood sugar levels remain much more stable around the clock because your body is always being drip fed this fuel from fat and your body fat stores as well as your dietary fat obviously and therefore there are far less aggressive peaks and drops which you’d associate more with a typical carbohydrate diet so you do not experience the same hunger as you would when you’re following a ketogenic diet so this makes it a very attractive dieting strategy for people who struggle with the endurance because hunger leads them to temptation cravings lead them to temptation and they just end up you know cheating frequently so you know many people who do transition into a keto diet like to sustain it as a lifestyle because I enjoy how they feel and it becomes you know more effortless to live within a calorie deficit especially if you’re doing what I did and combined intermittent controlled intermittent fasting and by the way if you do like this episode I can go into controlled intermittent fasting into a future episode and I can talk about the guide that I have on health kick comm in that regards as well so with your heightened cognitive function like the brain – thrives of fat you know you spend five minutes with somebody on a fat-free diet on a prolonged period of time or someone getting ready for a bodybuilding show you’ll notice that his or her cognition will be operating at sub optimal levels so those who follow a ketogenic diet though often mentioned that their brain feels supercharged making it perfect for people who want to get lean yet dominate their professional life without the usual drawbacks of feeling constantly fatigued you know and you know you could possibly get improved cholesterol and triglyceride readings you know this isn’t for everybody remember I’m not a doctor so I have to be very clear I’m not gonna give any structural function claims here so full disclaimer here but although keto diets are very high in fat people have found that their HDL and ADL clays cholesterol ratio improves as does their circulating triglyceride levels so this relies upon the fact that you’re the fact that you’re consuming is of high quality so remember it’s not all your ghee and your bacon and your pork fat and all that sort of stuff it says healthy options that I mentioned earlier such as your avocado your nuts your seeds your extra-virgin olive all your MCTS etc etc so you know there’s an avocado there are many ways to utilize a ketogenic diet and from experience I’ve found that to optimize this way of eating for great results are a cyclical cyclical way of doing it but everybody’s different some people follow it very very strict you know I do like to supplement with my omega threes I will make sure that I have you know salmon I’ll have you know the krill oil I’ll have sardines etc I do like sardines a lot of people don’t like them but I actually like it I’ll make sure that I have my greens my fiber my antioxidants and you know I just found that is the healthier way of actually doing it and you know is it for bodybuilders well there’s a couple of bodybuilders out there that follow it with a lot of success now I’m not saying that you’re gonna stand on the Olympia stage anytime soon by following this program but what about endurance athletes as well there’s a lot of endurance athletes that follow this because let’s say if you’re an ultra marathon runner and you have to consistently top yourself up with gels any sugary bars and you know a lot of high carb powders and stuff like that well yeah you will get the spike yeah you will get the energy but sometimes you can get that drop as well and if you’re running it’s very hard to take on fuel if you’re triathletes and you’re cycling that’s not as bad but when it comes to running especially if you’re doing an ultra marathon or something like that like what I have done I find it it would be easier to take in fats as that form of fuel now everybody’s different but you just don’t get those crashes and you know you always run pardon the pun the risk of running into that wall hitting that barrier you know and you know that you can’t get yourself out of you know once you’ve hit that wall it is really hard to get back out in efficient time so you can be competitive in that race or even finish that race so killer genic diet does have a lot of benefits in various sports as well so it’s usually made up of like 70% fat 25 protein and like 5% carbs I went a little bit higher on the protein and put in the carbs like I said in the evening before bed and doing that as well I found that it helped release serotonin to help me sleep better because some people may not be able to sleep as well some people sleep better in aikido diet you know so you know that there’s various there’s a various ways of doing it there’s various hacks that you can follow and there’s various ways of view there’s various ways of putting together the program and you know having your shopping list intact so that’s why in this guide I have absolutely everything I tell you how to put together your ketogenic diet what your shopping list should look like from your proteins carbs fats etc and you know like there’s some facts like should you do a carriage on at ketogenic diet how many complex carbs are you allowed to the calories still matter when you’re on a ketogenic diet and you know various hacks for you to follow as well but anyway make sure that you do give me Guk do give me a review on this let me know if you like this and if you’d like me to talk about the intermittent or the controlled intermittent style that I followed and the guide that I have in health kick comm for all of our members that is but anyway guys thank you ever so much really appreciate you today have yourself an awesome week and until next week this is the knowledge and mileage podcast my name is Kris Gethin and we are out

Leave a Reply

Your email address will not be published. Required fields are marked *