The 5 Biggest Intermittent Fasting Mistakes
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Fasting Guides
How to do Intermittent Fasting: Complete Guide: https://www.youtube.com/watch?v=LLVf3d0rqqY&t=315s
Complete Women's Guide to Intermittent Fasting: https://www.youtube.com/watch?v=VNWhScV5b4g&t=270s
Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:
https://www.youtube.com/watch?v=S5W1XBf8d-I&t=79s
Fasting Guidelines: What You CAN and CANNOT Drink: https://www.youtube.com/watch?v=0gytioR19Qo&t=16s
Intermittent Fasting over Age 40 : The Complete Guide: https://www.youtube.com/watch?v=njM2swbICYg&t=6s
Keto Guides
How to do a Keto Diet: The Complete Guide: https://www.youtube.com/watch?v=sBw2rdwBfZE
Keto Over Age 50 - Instructional Guide: https://www.youtube.com/watch?v=lolUwN9svCs&t=5s
Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1-Og_pg&t=300s
http://jn.nutrition.org/content/136/1/324S.full
https://www.ncbi.nlm.nih.gov/pubmed/21512300
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How to Do a Keto Diet - The Complete Guide by Thomas DeLauer
This is your one stop source for learning the ketogenic diet. After other platforms removed this video from existence, we are here at Rumble to get some more traction.
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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.
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This video will serve as a complete guide to those wanting to begin a keto diet, or are looking for a refresher on how to properly do a keto diet!
Everything that will be covered within this video (time stamps):
5:15 - What is a keto diet + the benefits of a keto diet
6:26 - What keto is NOT; debunking keto fallacies (ketoacidosis, paleo, all animal protein, etc.); keto & muscle sparing; keto sustainability (metabolic rate); keto & therapeutics (brain)
9:45 - What is fat adaptation (ketones vs glucose)
12:07 - How to prepare to begin a keto diet
15:03 - Caffeine on keto
16:19 - First steps
18:13 - “Keto flu” explained + electrolytes
20:27 - How to workout on keto
24:00 - Keto & cholesterol
26:07 - Net carbs & fiber (soluble vs insoluble)
27:30 - Keto coffee
29:10 - How to measure your ketone levels
30:22 - Sweeteners on keto
32:21 - Meal timing
33:19 - Best vegetables on keto
34:01 - Drinking on keto
35:19 - BCAAs & Whey on Keto
36:26 - Fruit on keto
37:43 - Best & Worst Fats
40:54 - Will too much protein kick you out of keto?
42:35 - Supplements to take & tips & tricks to enhance keto
Enjoy, and I'll see you in the comments!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC303494/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816424/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4414487/
https://www.sciencedirect.com/science/article/pii/S0026049515003340
https://link.springer.com/article/10.1007/s11745-008-3274-2
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/217514
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9 Reasons Your Ketosis Weight Loss STOPPED
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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.
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Special Thanks to my team and Nicholas Norwitz - Oxford PhD Researcher and Harvard Med Student - for working diligently on research as well!
It's important that I am honest and to say that this video does have a sponsorship from Perfect Keto, supporting them is a good way to support my channel!
There could be a ton of various reasons as to why you’ve hit a weight loss plateau. So in in this video, we will go over 9 MAIN REASONS YOUR WEIGHT LOSS IS STALLING! So, Let's dive in and I'll see you in the COMMENTS!!
Too Much Fat (especially before bed)
Some people greatly increase their fat intake and think it’ll speed up the fat burning processes, not knowing that fatty acid release is regulated
bHB can activate hydroxycarboxylic Acid Receptor 2 (HCAR2), a Protein Coding gene - among its related pathways are Peptide ligand-binding receptors and cAMP signaling pathway
HCAR2 activation by bHB (or other ligands) reduces lipolysis in adipocytes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4414487/
Too Much Snacking
Regardless of the food you eat, there will be a hit, or elevation of some extent, on insulin - insulin inhibits hormone-sensitive lipase (HSL), hindering fatty acid mobilization
No Periodic Low Fat Periods
Upregulates when fatty acids liberated from tissue
Activates UCP (browning of white fat)
Fasting and PPAR-a
PPARα increases the expression of several genes, including those involved in lipid transport, β-oxidation, lipoprotein uptake, etc. Specifically, PPARα increases the expression of the fat transporter protein CD36 and uncoupling (fat-browning) protein UCP-2 to increase fat burning
Not Enough Veggies (Butyrate)
One paper all the way back from 1962 that showed how the (rat) liver can turn butyrate into beta-hydroxybutyrate (from here on, BHB), published in the Biochemical Journal. However, for the most part, and for practical purposes, it’s best to think of butyrate and BHB as separate.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1243643/
The Journal of Functional Foods, 2017:
https://www.sciencedirect.com/science/article/pii/S175646461730097X
Butyrate is also a signaling molecule:
Induces the secretion of glucagon-like peptide 1, improving insulin sensitivity.
Increases BDNF levels, promoting neuronal growth and health in the brain.
Inhibits histone deacetylases (HDACs) to change gene expression.
Inhibits NFkB and activates regulatory T-cells to decrease inflammation.
Induces fibroblast growth factor 21 (FGF21) to increase beta-oxidation
Crossing the threshold of Carbs Just Barely
Results in blood sugar spikes
Focusing on Measuring Levels
Food increases the liver concentration of malonyl-CoA, inhibits carnitine acyltransferase I and reverses the fatty acid oxidation process
Inflammatory Foods (LPS related)
A lipopolysaccharide (LPS) is a molecule present on bacterial membranes. Our gut is full of bacteria with LPS but the mucous is preventing their contact with the gut lining.
However, the western diet is associated with higher gut permeability, decreased mucus production and therefore LPS can get into the bloodstream where it triggers a response.
If the gut barrier integrity is compromised continuously, LPSs are constantly leaking to the bloodstream and cause the low-grade inflammation.
Working Out on Full Stomach or with BCAAs in your System
Full Stomach
Study - British Journal of Nutrition
https://pdfs.semanticscholar.org/c967/a2b328391460e46f1911598984ed79c8681d.pdf?_ga=2.78147796.1511733048.1563832557-411024736.1548097431
BCAAs
https://www.ncbi.nlm.nih.gov/pubmed/19013300
Stress
Stress (any stress) causes the release of cortisol. Cortisol raises blood sugar as part of the “fight or flight” response and, consequently, increases insulin. Insulin kicks you out of ketosis.
For an experimental example, in a study from the American Journal of Hypertension, researchers gave 6 male volunteers cortisol, 50 mg orally four times daily, for 5 days - insulin levels rose 36% from baseline.
https://pubmed.ncbi.nlm.nih.gov/7917157/
Nicholas Norwitz - Oxford PhD Researcher and Harvard Med Student:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz
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Over Age 40 Fasting Mistakes to Avoid
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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.
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This video will cover the biggest mistakes that people over the age of 40 make when it comes to intermittent fasting! Enjoy, and I'll see you in the comments!
References
https://pubmed.ncbi.nlm.nih.gov/8172872/
https://pubmed.ncbi.nlm.nih.gov/26399868/
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21538#oby21538-bib-0003
https://academic.oup.com/ajcn/article/81/1/69/4607679
https://www.sciencedirect.com/science/article/pii/S1550413117305041
https://pubmed.ncbi.nlm.nih.gov/16242247/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/
https://academic.oup.com/jcem/article/88/12/5766/2661478
https://link.springer.com/article/10.1007/s00394-015-1021-z
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901845/
https://www.researchgate.net/publication/11818351_Influence_of_Age_on_Thirst_and_Fluid_Intake
http://europepmc.org/article/MED/17519319
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Creatine is Great for MOST People on Keto
Please hit that red SUBSCRIBE button!
Try Thrive Market Here: http://ThriveMarket.com/ThomasDeLauer
Also check out all my essentials from Thrive Market: http://l.thrv.me/td-kfk
This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.
Join my Email List: https://www.thomasdelauer.com
Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc): https://www.thomasdelauer.com/life-optimization-tactics/
Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer
Questions that will be answered within this video:
- What are the benefits of creatine?
- What are some potential pitfalls of keto?
- How can creatine supplementation benefit a keto diet?
References
https://www.asep.org/asep/asep/jan13d.htm
https://pubmed.ncbi.nlm.nih.gov/11985944/
https://link.springer.com/article/10.1007/BF00690889
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5930494/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/pdf/14561278.pdf
https://pubmed.ncbi.nlm.nih.gov/29704637/
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