good morning guys it's Keila I'm back with another what I eat in a day and today is actually really special I'm meeting some Instagram people today I'm super excited but they've been such inspirations for me on Instagram food motivation working out like I stressed so much that I find inspiration in others and their transformations are amazing so I'm excited for you guys to meet them sorry there's a car that like almost hit my car but yeah so I think I got here a little bit earlier than them there they catched an uber down here we're going to this place called aroma it's one of the first restaurants that I fell in love with here in California they have a lot of items that could easily be made quito friendly all their sides it usually comes with either fries or a side salad and their salmon burger is do die for us I think I'm gonna get that and like add cheese or something I don't know I'm a little fancy but I wouldn't tell you guys with me so let's go ahead and go they are so good amazing I'm gonna steal the recipe from her so that way I can show you guys how to make them because they are addicting and it dipped in Lilly's chocolate the caramelized so it's raining but I just got back from the gym and I'm a little bit hungry so I think I'm gonna get a snack so I'm going to be eating some chips and salsa this these chips actually got is a gift from Elena also known as the stair lady so thank you so much just think of these as hot cheeto flavor but Dorito texture they're so good and the card count is amazing at 6 grams of carbs but 35 dietary fiber and it's made with a sweet corn and cactus so really really good I will leave a link to Amazon but honestly it's so expensive on Amazon so if you can find it in your local place she found it in Texas so if you're in Texas would probably able to find it I can't even find it in California so I'm just gonna savor these and probably have to order some on Amazon later and then I got this bold black bean and corn salsa um actually technically this is not considered keto or anything but if you look at the carb count it is only about one gram of carbs per two tablespoons which is the same carb count as the other one that I usually get from Private Selection which is the restaurant style and that's the lowest one that I've been able to find so that just goes to show that hey sometimes you can fit it in your macros and this doesn't affect me really that much so but I am gonna measure out 2 tablespoons it must be an agnostic day because this looks like day jobs I literally had eggs for brunch I've been obsessed with eggs lately so hey it's egg day I'm ok with that I just added some mushroom laughter that way you know I can get like a medium feel without because I'm so it's not like I just have some cheese on here and I'm gonna add that into there you guys know the drill I feel like I've done this before it's too big too close so we're just gonna do it tostadas style I'm just kind of crisp up the bottom have that cheese melt and then eat it with some salsa I can't even be bothered with a cute little fancy plate because nobody got time for that I have some salsa this combo is gonna be fire I'm so excited to eat it I shall grab so I'm just gonna finish this oh so good I'm trying to find something to watch guys let me know your ads recommendations on like movies and shows thank you guys so much for watching this what I you know Dave I've always you guys like these types of videos don't want me to make more of them you know what to do like it comment make sure you come back for more

The BEST Diet For Fat Loss (IF? Keto? Carb Cycling? Paleo?)

What's going on, guys? Sean Nalewanyj on wwwSeanNal

com And in today's video I want to talk about the subject of eating for fatloss And how there are just so many different diets out there nowadays with each one claiming to be the absolute best way to get lean because it has some specific characteristic about it that's going to speed up the fat burning process Whether that's by increasing certain fatloss hormones, reducing fat storing hormones, controlling insulin, or whatever else it might be So the main idea behind one particular diet might be to restrict certain macronutrients like with a low carb diet or a ketogenic diet or a low fat diet or fasting for a specific portion of the day and eating all of your calories within a shorter feeding window like people do with intermittent fasting

It could be spacing your carbohydrate intake out in a certain way like with carb cycling or with carb backloading or removing certain types of foods and focusing on others like with a Paleo diet or certain variations of different gluten-free diets And for each of these different fat-burning diets you'll always have a certain group of people who are using it successfully and who were able to lean down on that diet when maybe their previous way of eating wasn't working And then because of that they will just swear by that specific way of eating and pretty much argue to the death that carbs make you fat or that eating earlier or later on in the day prevents fatloss, or that sugars or grains or animal products are the sole cause of obesity They'll hone in on the specific macronutrient or the specific food group that was removed, or the specific meal spacing or a meal frequency guideline and point to that as being the reason for their success without realizing one very crucial thing And that is that virtually all of these different diets have one major thing in common and that's that in one way or another they're all forms of caloric control

In other words, they all contain a different strategy that potentially allows the dieter to more easily maintain a calorie deficit which is the ultimate bottom line when it comes to losing fat And everyone is a bit different in terms of their food preferences and their macronutrient preferences and in how they like to lay up their meals for the day, and the effect that that has on their energy levels and their appetite, and so each of these different diets might work better or worse depending on the person For example, if you eat a low-carb diet and you lose fat, it doesn't necessarily mean that carbohydrates themselves were the problem Take a person who regularly consumes moderate to high amounts of calorie dense refined carbs sources, like muffins and bagels and pastries and granola bars and sugary juices and things like that, and then replaces those with lean protein and vegetables, and it's no surprise that the weight is going to start falling off People who swear by low carb diets are usually confusing correlation with causation

Meaning, they lost fat because they decrease their overall calories and were able to better control their appetite Not because carbs are inherently fat storing in and of themselves Another example would be if you're following something like intermittent fasting Where you don't eat any food for the first sixteen hours of the day and then you can dense all of your calories down into a shorter eight hour feeding window That type of approach can work really well for some people when it comes to preventing overeating since they're not regularly snacking throughout the day and they can probably only eat so much within that eight hour feeding window to begin with since it usually just involves two larger meals

And so if you're able to tolerate that sixteen hour fasting window and your appetite adapts to it there's a good chance that you'll end up eating fewer calories for the day in total Again, it's probably not because intermittent fasting has some huge positive effect on growth hormone levels or insulin levels like a lot of people will talk about But for some people it's just a more effective way of adhering to their diet and not going overboard on total calories in the big picture And these are just a couple examples of many You could say the same thing about a Paleo diet where certain food groups are restricted, or a carb cycling or carb backloading where carbohydrates and total calories are more concentrated during certain periods of the day, or you could even say about something like a vegan diet that focuses on less calorie dense, plant-based sources

It's possible that some of these different approaches to eating might have a slightly better fat-burning effect when individual differences are taken into account I mean, we can't completely remove that possibility We obviously don't know everything about nutrition and it is a very complicated topic with new research coming out all the time But there's just no way around the simple fact that losing fat and getting lean primarily comes down to maintaining a calorie deficit over time by burning more calories than you consume And there are an endless number of different ways that people can go about this successfully

But the calorie deficit is always the one common denominator in the overall picture You can cut out certain foods all you want, you can space your calories and your macronutrients out in whatever way you want, you can eat as healthy as you want, but if you aren't being mindful of your total nett energy intake versus your total nett energy expenditure then none of that is really going to make any difference at all And a lot of people will insist that, no, it's not about the calories because my calorie intake on this diet is the same as it was on that diet But in over a decade of fitness coaching and personal experience, and in looking at the research on the subject of dietary adherence, and I'll link a few studies in the description box if you want to check that out, the reality is that the average dieter is notoriously bad at accurately reporting their calorie intake And very often they are off by a pretty big margin

And this happens either because they're not really tracking their food intake that closely to begin with, even though they might say they are Maybe they have like a rough eating plan in place and they're just estimating it throughout the day, or they are tracking their diet but they're just making errors with their measurements Which is actually a really easy thing to do, especially if you're on the go and you're having to estimate certain things throughout the day Or, the other possibility, is that they're not taking into account all of the extra little snacks and cheat meals that get added in throughout the week and month Because keep in mind that it's not about your specific calorie intake from day to day necessarily but more so about your average calorie intake for the week as a whole

So I'm not saying that any of these individual fatloss diets are necessarily bad That's not the point here If you've been using, let's say intermittent fasting, and you enjoy it and you're getting results then you should by all means continue Or if you're eating a lower carb approach and you feel fine with that sort of macro breakdown and that's working for you Or, let's say, you're cycling your calories and the results are coming and you feel good both physically and mentally and your workouts are going well then by all means, again, keep doing it

But what I am saying is that it's probably not because that diet has some special inherent fat-burning benefit and that you couldn't lose fats by using a different method, but it's probably just because that specific diet is helping you control your appetite more effectively And so you're maintaining a calorie deficit more effectively as a result of that Because the truth is that, it really doesn't take much in terms of margin for error for you to go from maintaining your weight each week and not getting any results whatsoever to losing fat consistently every single week A typical calorie deficit for fatloss is going to be usually somewhere between about three hundred and fifty to five hundred calories below maintenance, and so all it really takes is a couple small portions here and there for your deficit to be either significantly minimized or even erased altogether And so that brings me to the main point, which is something I've discussed many times before in previous videos, but that is that there is no single definitive best fatloss diet

Now, the best fatloss diet for you is likely just going to be whatever structure of eating allows you to maintain a nett calorie deficit over time while meeting your macronutrient and your micronutrient needs So that means three square meals a day then that's fine Six small meals a day fine If you want to use intermittent fasting or Paleo or some other method of calorie cycling, or even a vegan diet, that's fine Just know what your daily calorie needs are for fatloss and then lay out your foods and your meals in whatever way is most enjoyable for you and in whatever way lets you hit that calorie target in the most accurate and the most effortless way possible

If you’re weight training consistently and you're eating enough protein and you’re remaining in a moderate sized calorie deficit that isn't too large then you will lose fat and you will maintain or possibly even gain muscle at the same time regardless of what specific type of diet you're following There's no single macronutrient or single food group that's going to just cause you to magically pile on a bunch of fat as long as the total calories are being accounted for And even if some highly specific way of eating did give you a small direct improvement in fatloss because it did have some inherent fat-burning benefit, it's likely going to be minor anyway And it doesn't even necessarily mean that that way of eating is going to be more successful for you in the long term Because if that diet is more restrictive and you really don't enjoy it you'll probably end up burning out and quitting anyway

So, an alternative diet, even if it was slightly less effective in terms of pure fatloss, would still likely be a better option simply because you're going to be more likely to stick to it Remember that getting lean and being in great shape isn't a temporary fix It's an ongoing way of life And so if the diet that you're following right now isn't something that you'd reasonably want to continue on for the long term and you couldn't see yourself eating that way for months or even years on end and be totally fine with it then something is eventually going to have to change anyway So, I'll leave it there

Thanks for watching, guys If you do want to get a complete step-by-step roadmap in terms of training, nutrition and supplementation for losing fat while also showing you how to customize that plan to your exact needs, along with one-on-one coaching then you can check out my complete Body Transformation Blueprint by clicking the icon at the top of the screen here or by heading over to wwwBTBluePrintcom The link for that is in the description box

If you found this advice helpful make sure to hit the like button, leave a comment and subscribe to stay up-to-date on future videos You can also follow me on Facebook and Instagram as well if you aren't already The links for that are also below And the official blog is over at wwwSeanNal

com Thanks for watching, guys And I'll talk to you again soon


I really do not feel like putting this up now but hi guys it's Keila (Kay-La) first of all illness apologize because I'm probably gonna be sniffling in this video I'm actually sick but I went to Costco and got a pretty good amount of things so I wanted to show you guys so if you had any questions on what type of things you want to get our Costco hopefully this will help first and foremost pick it up you can't go to Costco without getting some toilet paper just honestly will last you for like six months next I'm frozen green beans actually don't cook with green beans often that which is sad you but I really do love green beans and the only reason I picked these up is because they didn't have frozen broccoli so I definitely like to get um vegetables that are frozen because I like fresh um vegetables but frozen is easy and you always have them on deck so this is probably last me for a while can't go to top without some eggs these are the organic eggs yeah we some strawberries now I usually don't get fruit from Costco just because I never eat all the fruit and half of it goes bad but I love strawberries and they were actually a really good price so I think I'm gonna try to eat as much as I can and whatever I don't eat I'm just gonna chop up and throw the freezer next this is more stuff for my sister but I do indulge in these too these aren't the nut bars we actually started opening them they have almond cashews and walnuts in it with a cocoa drizzle and sea salt this is a great replacement for a candy bar the total net carbs for one of these is seven that carb so if you can fit it into your macros I would HIGHLY advise checking these out I have a sweet tooth sometimes it's not that bad but every now and then I want something that I can you know just grab and neither think about and not cook anything so these are perfect they're amazing I'm telling you if you can put these in your macros I'll make your life so much easier all right next is some macadamia nuts my sister actually went to Hawaii a couple of weeks ago and she brought back a whole bunch of macadamia nuts and I realized I have a slight obsession for macadamia nuts I think I've got them earlier in my ketogenic lifestyle and I really didn't like them because I got them like plain it wasn't salted I like eating these without some of the Lily's chocolate and it just tastes so good since they didn't have frozen broccoli I got some fresh broccoli I love broccoli I rock and cheese with this I put it in casseroles honestly broccoli is like my BFF just sauteing that up with some butter tips and I got a big thing of spinach I love cooking spinach down a little bit of butter also I'm going to be making a back spinach feta chicken cream sauce thing I'll link it down below a lot of people have been commenting and I think tried it and that they loved it and I forgot all about it so that's why I picked up some spinach and that's why I picked up some cauliflower rice now I usually don't get cauliflower rice from Costco because I feel like half of it goes bad but I'm gonna use half of it now and I'm gonna try to freeze the other half and see how that goes hopefully it works out can't go to Costco without getting some bacon they know this cut bacon so hopefully this cooks well I like cooking a whole container in the oven it makes BLT wraps easy you know makes my mornings easy right now I still have a package of pre-cooked bacon so I don't use that yet I also got some cheese snacks I'm not sure what it's that's why I got it this one organics doesn't you know what it was the same price but I'm gonna go ahead and get this one so I'll probably eat this with like pepperonis or lunch me or whatever I have one deck or fight so I'm gonna roll by itself cheese person so you shouldn't have to have one so kind of neat or I like with my flat crisp so we'll see I already have butter but I can't go to hospital without getting some Kerrygold butter I've missed Kerrygold the last couple of grocery shops I haven't gotten caracals because they either were out or the store didn't carry it so I got my love back odd me next I got some some sheep milk feta so I'm going to be like I said before with me making that spinach feta cream sauce chicken thing so I needed to feta I'm gonna see how I can like cuz I don't need all this but do you want to save it does anyone know how to like preserve cheese can you put this in the freezer I don't know I'm gonna do some research on it and we're almost at the end laughs I got some organic ground beef now this is this is 85% lean and 15% fat normally you'd want to go 84 or 80 for lean 24 fat but honestly this doesn't mean well add a couple tablespoons of olive oil and you can add your fat back in and then cop the whole time get shut up Chelsea okay and last but not least I got some chicken thighs I went ahead and got the organic but most skinless literally it was double the price of the other one that's almost telling me Kayla don't get the organic because you ve eaten chicken a lot one of these for sure I'm gonna be cooking up in the next day or two and the other I'm just going to put in the freezer but yeah this is my grocery haul hopefully got you guys liked it if you guys do you like these types of videos don't forget to give this video a thumbs up comment down below the type of food that you get at Costco because I'm always interested and actually watch a couple of videos before I went to Pasco to remind me of some things to get and yeah I'll see you guys in the next video bye put this up for me I'll cook for you

Keto Kung Pao Chicken – Chinese Keto Chicken | Keto Recipes | Keto Meals and Recipes

Welcome to keto meals and recipes dot com As I've mentioned before, my mother was a European trained chef, so we had many wonderful European meals

But when my mother wanted a night out she always asked to go to a Chinese restaurant because she really loved Chinese food, and since that time I have long enjoyed going to a Chinese restaurant for lunch or dinner However, on a keto diet, going to most Chinese restaurants is not a possibility, because of all the non keto ingredients that are often part of a Chinese recipe To satisfy my current craving for Chinese takeout dinner, I'm making this keto version of kung pao chicken, which is based on a Szechuan region recipe The macronutrient ratio for this recipe is 19 to 1 with 6

8 grams of total carbs, 16 grams of dietary fiber and 52 grams of net carbs Since this is a stir-fry, it's very important that all your ingredients are prepared and ready to fry before starting

Also, cut your boneless, skinless chicken breasts into bite-size pieces I'd say about 25 centimeters or 1 inch cubes and then place your cut cubes into a large mixing bowl Add the salt, white pepper, tamari, and toss everything well to coat the chicken evenly Then add the Chinese Shaoxin cooking rice wine, but if you don't have this wine or can't get it, just substitute with dry sherry

Add The egg whites and toss to mix well Now allow the seasoned chicken cubes to marinate for at least 30 minutes Toss the chicken every once in a while so that the top pieces also get marinated well While the chicken is marinating, it's time to make the sauce In a bowl, combine the salt, Lakanto monk fruit sweetener, tamari, or if you prefer coconut aminos, apple cider vinegar and water

Stir well and set the sauce aside When it's time to begin the stir-fry, you can use either a wok or large frying pan Whichever you choose to use, place the dry pan or wok on high heat When your pan has been heated thoroughly, add the oil Swish or brush the oil so that the entire bottom and side of the pan is well coated

When you see that your oil is sizzling, add the marinated chicken cubes and all the sauce that's in the bowl Let this fry for about a minute and then toss continuously for another minute or two Toss and fry so the meat is about 50% done Actual time will depend on the size of your cubes Then, when you determine your cubes are about 50% done, scoop the cubes out of the pan and set them aside

Don't be tempted to over fry the chicken because you think it's still raw: The chicken will be placed back and have more cooking time later Next, add some more oil, then add the re-hydrated, prepared chilies Reserve a few of the dark green onion parts Add the green onions, ginger and garlic Fry until these ingredients become fragrant

For me it was about 1 or 2 minutes When you can smell the wonderful aroma, add the prepared chicken cubes and toss immediately for about 30 seconds At this point you have an option: you can choose to add raw cashews or peanuts Stir the sauce and then pour it over the meat Toss everything to combine well

After the sauce has coated the chicken, also add the powdered gelatin which will be your thickener At the very last moment, add the reserved green onion, toss once and remove immediately And that's all there is to making this amazing, flavorful, Szechuan keto kung pao chicken It's best to serve the chicken very hot That doesn't mean that it's not delicious the next day as well

What I'm trying to say is when this is first made, and it's just fresh and hot, it's really flavorful and all the aromatic ingredients are at their very best I hope you try this flavorful, Szechuan version of the keto kung pao chicken very soon Enjoy, thank you for visiting my channel and watching this video Please turn on your notification bell See you next time

The link for the printable recipe is available in the description below

Keto Nutrition and Long-distance running, featuring @antigravitygains!

Today I'm gonna be talking about running long distances and how to train for running long distances, with a very special guest, starting now Hey guys, welcome to A

D Keto My name is Aaron This is the channel where I talk about the ketogenic diet I do some keto food vlogs, I do some keto recipes, and I talk long-distance running

If this is your first time here, please consider subscribing, and if you do, be sure to click the bell icon so you get a notification whenever I upload new content So guys, today I wanted to talk about training for long runs Now, I've been a runner for a while I've run long distances before I did a marathon back in 2012

I was on the Standard American Diet at the time, and had a really, really bad time with it Felt just awful But I have signed up for a race in October It is the same marathon that I ran back in 2012 It's the Mohawk-Hudson Marathon, here in the Albany, New York area

But I'm gonna do it this time fat-adapted, and I'm very excited So I wanted to get the perspective of someone who has done long, long runs, and ultras There's a buddy of mine on Instagram and YouTube His name is Dave Basile, also known as the Phat Phuelled Phenom, also known as @AntiGravityGains You can check out his YouTube channel, right up there

Super- awesome dude I first heard him on Keto for Normies He was on one of the first few episodes there, and we connected on Instagram, and hit it off He's actually a really super cool guy, and we share a love of the band Ween, so major points to AGG But I asked him if he would come on the channel and talk a little bit about his experiences — how he prepares for runs, how he did prepare for runs when he was on the Standard American Diet, and how that differs to how he's preparing for his Ultra, now that he's fat-adapted

Nutrition is a really curious thing when you're fat-adapted, and running — I go out on the weekends, and I can rip off of 13 miler, a half marathon, without any fuel I can go out fasted, go 131 miles, and be fine But beyond that, I haven't really experienced any longer runs than that I will be ramping up my my distance as I train for this marathon, but I'm curious as to what Dave has to say about nutrition, and how he goes about fueling himself for those longer distances

So I asked him if he would come on the channel He said , "Sure dude!" So here is Here's AGG! [AGG] BuenosTardesAD

Keto Hola, my good keto friends What's up everybody? It's Dave here, AKA P3 – the Phat Phuelled Phenom! Reporting to you with Aaron at AD Keto

Man, Aaron, I got to tell you, I'm so happy When you invited me to be on your YouTube channel for this episode, and this topic, how to prepare for a long-distance race, running race, you know, before keto and after keto, you just like opened this door Those two things go together so well, in my experience, at least, anyway, and many ultra runners out there that use a very low-carb type of meal plan They're a perfect match You know, a low-carb way of eating, and living, and endurance athletics

I just they're meant to be, in my opinion So here's some of the misconceptions

Here's some of the things, my experience before using the ketogenic diet as a road runner You know, especially because I was into mainly road-type races I got into I've been kind of, you know — active my whole life, on and off Although a lot of my 20s and 30s were very slack in that regard, but you know, definitely since the year 2007, I've been really consistent with running Long distance running I just love it I really rediscovered my passion for endurance

you know, running, and it's just been that way ever since Now I didn't get into the ketogenic diet until like, July of 2016 So it's been nearly two years for me, but

So there's a lot of things I experienced before the ketogenic diet, as far as running, and some of the things, you know, I'll go over Like one: there's these carb-ups You know, even in the sugar-burning, carb- centric community, they still have something called carb-ups

You may or may not know A lot of runners tell you, "Man, make sure you get a bunch of pasta in, you know, the day before the race, or two days for two days in a row, before the race

" So there's that A lot of them will tell you, "Make sure you eat breakfast before the race Man, you got to wake up, GOTTA eat breakfast" Okay And then the other thing that's common is, "Make sure you have these GU packets

Make sure you you know, stop at the aid stations, and you indulge, and you eat you know, whatever they got there Whatever works best for you — bananas, GU packets, M&Ms, whatever!" Those are some of the main things, and how they prepare before the race Now for myself, I'll tell you, you know, personally, I followed some of those things, but I felt like I did it because I was compelled Because the consensus was such that I was supposed to do that, you know? But I discovered intermittent fasting, back in

I want to say around 2011, and I was kind of doing self- auditing and that for that aspect of things, and I discovered, you know, I just don't like eating all the time before my workouts, even with weight training I didn't like it And it's I just didn't find it necessary, but you know, fifty percent of the time, I probably take in a banana, or half banana, and a half a granola bar, just because I felt like I better hedge my bets, here

Because the community says this is what I should do, so I mean, I was rebellious enough to not do it all the time, but just really confused and conflicted about it, so there was that And I will say, I wasn't one of these people that had to stop at every port-a-potty, but I did

it was a gamble There were times I had some really bad experiences with my gut, out on my longer training runs, or even during a race But I've known people that

I mean, it's like chronic It is a gastrointestinal freakin' nightmare out there for them, and it's not a good thing I mean, there's a lot of runners that fight this thing that are carb burners, and if they just get off the carb-centric diet, they probably

they they'd love the ketogenic diet, just from that aspect, regardless of running, okay? But you know, so that's gone for me, and I will talk a little bit about after Now how do I prepare foryou know, something like a 50k, or a marathon, right? Part of the benefits of a ketogenic lifestyle is that you have a lot more energy stability, and with it goes mental clarity

You don't have afternoon crashes Your focus can be a lot better, and things like that I've found that is the same thing for me during the middle of a long four-hour training run, or a long six-and-a-half hour race I'm able to really hone in, stay focused "What's my mission, here?" and stay focused

So you know, after getting into the ketogenic type of eating plan, you know, carb-ups are just not needed They're just not needed I mean, they're not needed at ALL, in my opinion I'm not saying that you know, you shouldn't do them, because I actually have experimented with them, and found them useful But I don't think they're needed You can maintain a low-intensity, steady state you know, heart rate, and that Maffetone Zone, where it's like, 180 beats per minute, minus your age And that would supposedly keep me in that aerobic heart rate zone, to where I'm not like, dying to get to glucose You know, to use this energy I'm able to use

you know, fat stores pretty effectively, and I found that to definitely be the case on the ketogenic diet So you don't have to use carb-ups at all the day before the race, or even at all Second, you know, using a fasted start, just like I said, it worked for me, even before the ketogenic diet

And it definitely works for me you know, after being into this ketogenic diet you know, I I go out and work fasted, workout fasted all the time, I go out, I lift weights fasted at all time, I go out and runyou know, four-hour runs fasted, even without any calories, you know, without any food during that four-hour training run I've done many two, three, four hours, even on up to five hours, training without taking in any calories, other than some incidental calories from the electrolytes, from my Nuun tablets No food on many long-distance training runs and races, you know? Electrolytes are very, very important on the ketogenic diet You probably know this already, whether you're exercising or not, even more so in my experience, I've discovered that electrolytes is a game

it's a game in and of itself You want to really pay attention to your body I highly recommend you get into salt sticks

They're like salt pill tablets, or salt tablets I take 'em with me in my my vest, you know, when I go on long-distance, very long runs If I'm going something for more than like you know, like four hours, I'm going to take those and my electrolyte tablets, and keep on top of that But I will say, as far as preparing for like a race, one thing I do, or even preparing for like, a four-hour training run, what I've been doing here in the last few months is a couple days before, I'm like, "Okay, I'm going to take a little bit more electrolytes than I normally do anyway

" You know, with all the foods I eat on the ketogenic diet, I get a lot of salt anyway, but I'll take some of those Nuun tablets, you know, at least once or twice a day, starting a couple days before my very long training run, or my my race that I'm doing, I find that that really helps a lot It's kind of like, 'prevention is the best medicine'-type of mindset, you know? And again, I don't have any real science to back that up I just have my n=1 experience to share with you, and I find that helpful You can over-hydrate, too, though, you know, whether you're a carb burner or a fat burner I mean you can over-hydrate, so you just want to kind of drink to thirst, basically, during your runs

But electrolytes on the ketogenic diet, we don't retain all that water and along with it, salt, like you would on a carb- centric-type diet, so I think as far as the ketogenic lifestyle goes, you definitely want to be on your electrolytes game After being in the ketogenic diet, you know, I've noticed with my running, the energy stability and reliability is just it is awesome It is great I cannot preach enough about how much I love it, how predictable things are compared to how they were before the ketogenic diet, and that's the other thing I want to say is: If you're brand new to the ketogenic diet, and you're active, please take note, and as a takeaway, know that your workout intensity and amount of time that you're able to workout and things like that — it's probably going to take a hit, at least a few notches I'm not saying you should not work out at all — that's up to you, but just please, be cognizant that you're not going to be bringing your A-game for probably the first week or two, or even three

At least I noticed, especially with the weight training for me, I noticed that with running, too, but for the first couple of weeks, but not as much as the weight training intensity So know that with energy stability going, you know, some of your energy level going down in the beginning is not you know, a hallmark- type of characteristic of the ketogenic diet, because it's quite the opposite

Once you get through those initial stages of adaptation, your energy is going to be so freakin' awesome You're going to love it And especially for your your your race day, if, you know, if the stars line up right, you've prepared, you've got your nutrition game going, you've stayed keto, you're fat-adapted many months you know, ahead of time, you know, you're not out there trying to sprint this whole freakin' race, you know, your energy stability is gonna be great, in my opinion That's probably what's gonna happen Now that doesn't mean there's gonna be days where that doesn't happen I've had a couple training runs where, for whatever reason, maybe I'm

my electrolytes are off, or i think sleep is a huge thing That's something I'm really trying to hack this year, to try to correct and improve upon, because I think sleep is probably more important than anything, honestly But that's another topic

But something like poor sleep for days leading up to a heavy training run, you know, a race, can really negatively affect your outcome on race day Keep experimenting with things you know, and hopefully that helps, but um I will say afterwards, though, that you know you can

you know, ketosis isn't something that you have to be in all the time I think the idea with being fat-adapted is that it's to know your body knows how to use fat has its primary energy source, but also, our bodies know how to use glucose You know, unless we have metabolic damage and other things we're fighting medically, you know I'm saying aside from something like that, our bodies know how to use glucose, and they know how to use fats After we get fat- adapted, we now know how to use fat

That's the primary energy source But it remembers how to use glucose, so when you get into high gear, it's gonna know how to useyou know, glucose

So if you want, you can experiment with something like a targeted ketogenic diet There are ultra runners out there that use a very low- carb, fat-adapted way of eating, but they also sneak in some carbs, you know, on those very, very long runs under these people are running 50 miles, and hundred miles, but you know, if you're getting out there for a very, very long, multi-hour run, you might want to experiment

Hey I'm not gonna have, you know fifty carbs today, 25 net carbs today ,I think I'm gonna have like 75 or 100, and see how that affects me on my long training run, two days down the road, you know? But I would not suggest you do some carb up with terrible carbs like donuts, or anything like that You might try different carbs that maybe you perceive you might be a little bit more tolerant of, you know? Something like brown rice, or sweet potatoes, or something like that

And I would not go real heavy on it the night before I would do it two days before, and then just kind of take it easy, and go moderate, or little carb again, very low carb the day before, because your your energy stores will be, and your

your you'll have the glycogen two days before, and it's not like it's all going to empty out, you know, in 24 hours, you know? Just kind of maintain, you know, what 30 carbs again, you know, the day before And then you still have this from two days before, and then on your long training run day, you can see how that

you know, works for you, and don't be afraid to put it in high gear, and you know, blast those downhills and get your heart rate up, and see ifsee what that does for you You know, I also think says you know, do your own experimentation with that, and I have found that I've been able to do that kind of thing, and get back into ketosis, you know, set up parameters to where, hey Dave, you know, you're gonna do this, but then right after that training run, or that race, you're going to get back into strict keto and you're going to recover And that's the other thing I'll say about this — I can't I know I'm all body language here, but one of the greatest benefits about being a fat-adapted athlete is recovery

Recovery I mean, I've had I'll tell you what, here's an example

On my 50k, about a month ago, it was muddy It was miserable But I did great, and I did target in some carbs That's a whole another thing You can check out my YouTube on that, but the amazing part about it was it was one of the easiest recoveries That doesn't mean I wasn't sore at all, but I was fine I ran the next day

I did a nice, long, one- hour session on my treadmill I kept it very low-intensity, but it was active recovery I had a little bit of tightness in my muscles I mean I ran for six and a half six hours and 45 minutes, you know, for 31 miles in the mud, okay? But it was one of the easiest recoveries I've done on an ultra distance marathon, so experiment around with things Just know that if you get fat-adapted, the greatest benefit, and the takeaway is that you're probably a lot more metabolically flexible Sure, lose the weight, that's a bi-product of the ketogenic way of eating, but your energy stability and your your cleaner form of energy to use as its primary energy source of fat, that it's just so much better than recoveries Just

it's everything for me I love it, especially as you get older So I hope that helps

I wish you all the best luck in your goals, and also be forgiving to yourself if you slip up with your way of eating That's okay Just hop back on The same thing goes with your training calendar We have busy lives

If you don't get that 18-mile run in on Saturday, and you only do a 16-mile run on the following Sunday instead, it's okay You're going to be okay Get the time in on your feet Do some training, get some elevation training on the treadmills and Stairmaster, especially if you got a very hilly race coming up, and be kind to yourself And whatever you do, no matter what, somehow, someway, go out there and make some anti-gravity gains! Guys, check out Dave's channel over here, it's Anti-Gravity Gains

Check him out on Instagram He's awesome We have a blast over there, and dude — looking forward to continuing hanging out with you on Instagram and YouTube You are definitely an inspiration So thanks again for coming on! And that's gonna wrap it up for this video, guys

I really hope you enjoyed it I hope you have a fantastic day, and I'll catch you next time! Antee-gravity gains or anti-gravity gains? Hmmm Antes or anti? Not quite sure I think I'm an anti-gravity antee? No It came out Antee I think I'm an antee-gravity gains Anti-gravity gains

Antee-gravity gains? Anti-gravity gains Should I keep talking about it?

Low Carb & Keto: What about Cholesterol?

Thanks to Squarespace for sponsoring this video Consider the ingredients in the following low carb high fat recipe

“Two pounds of de-boned white fish, one-half cup butter and two-thirds pint or more of cream, two tablespoon of flour, the juice of one half lemon, salt and pepper to taste” Excluding the fish and lemon, this recipe’s saturated-fat-packed dairy to carbohydrate ratio is 19:1 Low carb or ketogenic cookbooks with recipes like this may sound like a delicious way to lose weight, but what about cholesterol and heart disease? What’s interesting about this saturated fat heavy recipe is that it isn’t recent at all It came from an 1895 cookbook, a time when heart disease rates were at an all time low Almost every single recipe in The Baptist Ladies’ Cook Book contains butter, eggs, cream or lard

And, if you rewind to ninety nine years earlier in 1796 when “The First American Cookbook” came out, you find plenty of recipes using plenty of lard and fat pork, and a majority of the recipes call for butter, usually by the pound or half pound Before 1910, people in the United States almost exclusively used saturated fat heavy butter and animal fats for cooking and baking At the time, cooking with vegetable oils was almost unheard of But as the process of hulling and pressing seeds and beans was mechanized, vegetable oils became cheaper than butter or animal fat From 1909 to 1999, consumption of soybean oil in the United States increased by more than 1,000-fold per person, margarine consumption increased 12-fold, but consumption of butter and lard decreased by about four-fold each

Sometime after 1910, there was concern about the growing rates of heart disease, and president Eisenhower’s heart attack in 1955 really got the ball rolling on figuring out what causes heart disease There were a couple places to look: for example, smoking rates were on the rise along with the rise of heart disease: President Eisenhower by the way, had been a four-pack-a-day chainsmoker a couple years before his heart attack Despite this, and the fact that the president’s attack occurred right in the middle of the rapid decline of animal fat consumption and rapid rise of vegetable oil consumption, saturated fat took the blame You probably know the rest: it was found that cholesterol is contained in the plaques that clog arteries, and saturated fat increases your cholesterol Thus, “artery clogging saturated fat” became a common phrase

But before we get into whether having high cholesterol from eating too much saturated fat causes heart disease, let’s look at cholesterol itself What is it for? Well, first off, it’s very important for maintaining the integrity of cells in your body Without it, your cells would turn to mush A huge function of cholesterol is making and metabolizing hormones Hence, cholesterol levels naturally rise throughout pregnancy, a time in which the body is producing all sorts of hormones to manufacture a fresh human

A 1997 study of university students found that cholesterol levels rose “proportional to the degree of examination stress” When the body is under stress, it produces cholesterol to make hormones that help deal with the stress If you are awakened by a burglar trying to break into your home at 4AM, but have a checkup later in the day, you can expect your cholesterol levels to be sky high and for your doctor to prescribe you a statin – a cholesterol lowering drug Cholesterol’s importance in hormone production also explains why men taking statins have been found to have lower testosterone So, I hope we can agree that we need some cholesterol

But just how good is less cholesterol? A 2001 paper documents the changes in 3572 elderly people’s serum cholesterol concentrations over 20 years, and compared them with rates of death They found that the group with the lowest cholesterol had the lowest rate of survival The author’s interpretation? “We have been unable to explain our results” You may have heard of the “French Paradox” – a term coined in the late 1980’s that refers to the particularly low obesity and heart disease rate in France despite people getting as much as 40% of their energy intake from fat with 16% of it being saturated fat – this is three times the amount of Saturated Fat the American Heart Association recommends One theory is that red wine is what allows French people to eat so much butter, cheese, cream, foie gras, and pate yet stay so healthy So maybe if French people lowered their dietary saturated fat and therefore cholesterol and drank the wine, they’d be even healthier

Well, a 1989 paper tracking the mortality rates of 92 elderly women in a nursing home in Paris found that rate of death was 52 times higher in those with the lowest cholesterol But we know total cholesterol is somewhat outdated, and now the concern is about LDL – the so called “bad” cholesterol As shown in a review written by multiple doctors in departments like Cell Biology, Chemistry, Endocrinology and Nutrition science, compared to other diets, when you go on a low carbohydrate diet, many biomarkers improve: your weight goes down, your hemoglobin A1c goes down, glucose is down, triglycerides are way down, but this small increase in LDL may have some people worrying In this talk by Peter Attia, he explains: "We were taught that LDL cholesterol is the big risk, right? If your LDL cholesterol is high, you are at risk for heart disease

This is a study that looked at 136,000 patients admitted to the hospital for a coronary artery event and in these patients they looked at LDL cholesterol level and you can see that nearly 50% of them had what you would consider a low LDL cholesterol level" Many scientists believe oxidized cholesterol to be the real problem as it initiates the process leading to the buildup of plaque in the arteries So then, how does it become oxidized? One way is, ironically, through the effects of consuming so called “heart healthy” vegetable oils The problem with the polyunsaturated fatty acids in vegetable oils is that because of their structure, they are unstable Meaning, when exposed to oxygen or heat, they can form toxic byproducts and free radicals

Free radicals which can oxidize cholesterol and thus lead to heart disease So when you heat vegetable oils, free radicals as well as small lipid fragments called aldehydes can form Aldehydes are well known to be toxic A hangover is suspected to be the result of alcohol being metabolized into acetaldehyde Research by Martin Grootveld, a professor of bioanalytical chemistry and chemical pathology, showed that “a typical meal of fish and chips”, fried in vegetable oil, contained as much as 100 to 200 times more toxic aldehydes than the WHO safe daily limit

In contrast, frying butter, olive oil, coconut oil and lardproduced far lower levels of aldehydes Maybe McDonald’s ought to switch back to making their fries in beef tallow, as they did before the early 90’s "And I thought when they first started out the french fries were very good And then the nutritionists got at them and it turned out to be erroneous that beef, tallow, fat was bad and" But, vegetable oils, for example corn oil, do an excellent job of lowering cholesterol We’ve known this since the 1960’s Here’s Dr David Diamond explaining a study on this from 1965: "They had one group that was put on a low cholesterol, low fat diet and they had a couple tablespoons of corn oil per day

The other group as you see here, it says no advice was given to the control patients And the outcome was quite nice as far as the cholesterol So the study was a success as far as reducing cholestero But then, when you look at the outcome The outcome is very straightforward

To stay in the study you have to stay alive So now when you look at these two groups and look at whose still in the study And so, the people on the low fat low cholesterol corn oil diet, only half of them were left So twice as many people had heart attacks and died in those that had the corn oil" Another tragic consequence of replacing saturated fats with polyunsaturated vegetable oils is losing out on the heart protective effects of the fat soluble Vitamin K2 found in animal fats

The importance of vitamin K2 in heart health is shown by research on vitamin K2-dependent reactions For example, gamma carboxylation, requires vitamin K as a cofactor And, if the glutamic acid residues of gla-containing proteins are not carboxylated, calcium cannot be properly bound You don’t need to remember all that, but it simply means that Vitamin K2 is necessary to take the calcium out of your heart and put it into your bones Calcium deposition in the vascular system is a consistent feature of heart disease

Interestingly, as this 2004 paper shows, vitamin K2 intake reduced mortality rates from heart disease and all causes, but vitamin K1 (found in soybean and canola oil) did not And, more recently we’re seeing articles like this: Let’s take a brief moment to review how our eating patterns have changed following dietary recommendations Less Whole Milk, More Skim Milk, A little less butter, Way more polyunsaturated oils, Less eggs and Beef, and More lean Chicken and Turkey Top it all off with a gigantic increase in sweet syrup You might still be wondering, “if it’s not the cholesterol, then what causes heart disease?” Let’s take a look at a study of patients that have a condition called “familial hypercholesterolaemia” that causes them to have abnormally high cholesterol

We’re supposed to keep our LDL below 100 to be healthy, but in these people, it was nearing 250 But, a portion of them had heart disease and the others did not There’s no significant difference between total cholesterol, or the so called good or bad cholesterols So what was different? Clotting factors Those diagnosed with heart disease had significantly greater baseline clotting factors

Here’s a study showing that Cardiovascular disease clearly increases with an increase in the clotting factor fibrinogen As Dr David Diamond Points out: if we take a look at the primary risk factors for heart disease: Obesity, Diabetes, High Blood Sugar, Smoking, Aging, Inflammation, Stress and Hypertension, these are all linked to platelet activation and clotting The point I want to make is that at the very least, there are much better places to look than cholesterol in trying to prevent heart disease For example, Dr

Mann Kummerow suspected trans-fats to be the problem Among other unhealthy effects, trans fats inhibit Vitamin K2 dependent processes, promoting calcium build up in the heart Biochemist and two time Nobel Prize Winner Linus Pauling suspected Vitamin C deficiency to play a role as low Vitamin C stimulates the production of the heart disease promoting Lipoprotein (a) Another big suspect is chronic inflammation There are many factors that play into this very complex condition, and more and more data is showing that saturated fat in the context of a low carbohydrate diet is not one of them Despite some data like this on 1998 Europe suggesting that more saturated fat results in less heart disease, the theory that saturated fat causes heart disease has prevailed for quite a while and radically changed the way we eat

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Macros + Keto? Glycemic Index (WAG Q&A Ep. 13)

Each week on our Q&A videos people have been commenting and asking questions that they want me to answer so it's been a while since we've done it but today's episode is a fan episode answering all the questions that you posted on our videos At Working Against Gravity we don't think that there's any one right nutrition program for everybody so whether you're trying to follow Atkins diet keto diet zone diet or the WAG diet it's all what works for you When it comes to ketosis I think if it fits your lifestyle and it's something that you can definitely follow because the best program in the world is going to be the program that you can actually follow then all the power to you if you feel great you're performing well in the gym and you're seeing the progress that you'd like to make that's amazing at the same time I would definitely do your research to make sure that you know all that's involved when following a ketogenic diet the things that you have to monitor in your body to make sure that you're safe and healthy and then go for it There is definitely a difference between getting all your carbohydrates from vegetables and all your carbohydrates from starchier sources like potatoes pasta oatmeal rice etc within the vegetable category you're going to have a lot of vitamins minerals and fiber that's really good for your digestive health as well as any deficiencies or to get the vitamins and minerals that you need to be healthy and at the same time starchier carbohydrates are going to be denser in calories so to make sure that you get enough food to perform at your highest potential and they're also going to be faster absorbing than the carbohydrates that you get from vegetables so ultimately having a mix of the two is the best option for you keeping most of your food or carbohydrates coming from vegetables and high micronutrient dense sources is gonna be great and then around your training sessions having starchier sources like pasta rice oatmeal or potatoes is also going to be great When thinking about the glycemic index of your carbohydrates I would mostly focus around your workout times so high glycemic carbohydrates are going to be quicker to absorb and get into your bloodstream and then low glycemic carbohydrates are going to be slower and provide longer-lasting energy that means that surrounding your workout times or in the middle of your workout times focusing more on higher glycemic carbohydrates versus lower glycemic carbohydrates are going to help improve performance but outside of workout windows keeping lower glycemic carbohydrates to give you long lasting energy and typically those food options are higher in micronutrients vitamins minerals as well as fiber so that's going to be the best time to have those If you have a question that I haven't answered but you're dying to hear what I think about it then post it in the comments and we're gonna do another fan episode coming up

Keto Waffles Recipe With Coconut Flour

Today I am so excited to share a recipe for Keto waffles with you, this recipe is amazing I've always seen waffles recipes with heaps of ingredients this one has only four ingredients, one of them is salt, which is that even an ingredient? So I'm going to share that recipe with you today, l I'll leave a link to the blog post with the recipe and loads of ideas for yummy toppings ideas and everything that you could want, need to make these easy Keto Waffles and make sure if you're not already subscribed to my channel, make sure you subscribe for more yummy inspirations just like this, and leave a like and a comment to let me know if you tried the recipe, what you thought, I look forward to reading your comments, so let's get on and make Keto Waffles We start with four eggs, I'm just gonna give them a whisk together and I've got my waffle maker ready to go on the side, okay don't go too crazy, that will do and now we're gonna add all our other ingredients, and told you it it that easy, a good generous pinch of salt, a quarter of a cup of coconut flour and a quarter of a cup of cream really just any cream you've got in the fridge with Keto we've got a cream or two, just whichever is easy to pour in, whisk through that is what you want to use and then give it another whisk through and that is perfectly whisked batter, so now I'm just gonna let it sit for a few minutes, with coconut flour it's very absorbent so you want to just give it a moment to just make sure that it's absorbed nicely and it's not going to be too thick or too runny a batter and add a little more cream or a little more coconut flour it also depends on the moisture in your air and your cooking and so many factors of coconut flour but don't be afraid of it, you can see this batter looks pretty good yeah that looks like a pretty good batter when you've got that kind of thickish consistency you are good to go, so I'm gonna heat up my waffles maker and get cooking

My waffle maker has come up to temperature and my one, just follow the directions of yours, mine need to be just greased a little bit and used my avocado oil spray that I just love I got from TK Maxx which I believe it's TJ Maxx in America, so I've got my waffle maker open let's see if I can get it all in shot for you, there you go, I've got my waffle maker in shot, excuse the noise in the background I'm multitasking and cooking at the same time other dishes to which you can look forward to and so we pop our waffle maker on first time I made waffles in this waffle maker I used a little bit less now I kind of use almost three or so tablespoons per waffle but again it's going to depend on the size of your waffle maker, I will find a similar one to mine and leave a link down below for you on Amazon if you would like to have a look and so I use this, get this with three tablespoons per waffle this gets me four waffles and I tend to have one, my husband, my kids each have one and we all have all kinds of different toppings and I will leave in the blog post loads of topping ideas my favorite though is strawberries and cream and I would like to know what your favorite waffle topping is leave a comment and let me know, okay there we go that is pretty much good to go and so I'll make sure all the little bits are covered because I have made them when you have little holes and and so then you just simply pop down the lid and close, this one it needs to be sealed up like that and in five to 10 minutes you will have waffles so I'm gonna let this cook and I'll show you once they're done, okay waffles are ready, let's have a look, yeah perfect a little bit of overhang on the side there but that's fine I like to use an egg lifter to get them out carefully and they kind of stuck together, we'll just pull them apart like that and oh can't even see them, can you, and we've got our waffles, how good do those look YUM and my topping of choice strawberries and cream gonna do that now, and before I see to my waffle I'm gonna remember I've got the rest of the better so pop the rest into the waffle maker and those are cooking I'm going to get on and top my waffle, so as I mentioned I love strawberries and cream! Look at that mishmash or strawberries and cream! What a yummy big keto breakfast, thanks so much for watching this video for Keto Waffles please make sure that you leave a like, subscribe for more yummy inspirations and leave a comment to let me know when you try this recipe out what you think, I look forward to reading your comments and down below I'll leave a link to the blog post where you can follow this along at home and make it yourself, so thanks for watching and we'll see you again soon bye!

11 Fitness: Keto diet and exercises