Hey guys, so Beautiful sunday again, here in Medellin I'll be the first to admit when I am tired I'm tired I really haven't taken a legitimate break since, since I started the documentary, and so I've been basically going very, very, hard for close to four months without really any breaks
Today, we're going to take it nice and easy We're going to head to the Mercado Campesino, which is a farmers market here in Medellin, Colombia Sundays they closed the highways here in Medellin, or they closed the roads And so, you'll see that everyone is like jogging, there's just tons of people out on the road doing physical activity types of stuff Last week, I tried unsuccessfully to get my my bracelet fixed I'm hoping that this week the right people are there and they have what's needed to get that fixed Today this thing's open til one o'clock So,from early in the morning, to one o'clock the whole thing is closed down
So you see a bunch of people on bicycles, running, walking, like me I like to just throw on my headphones, listen to a podcast I don't get much opportunity during the week to kind of slow down, so this is definitely- I'm not trying to run or do anything crazy on my sunday There's lots of little stores and stands set up along the the path so that people can stop to get hydrated or buy snacks Lots of people come out with their pets It's a really nice time It's just really nice, like Medellin a very, very physically conscious city, and the people for the most part are just very good looking
They're in pretty good shape Usually there's a lot of sun out and unfortunately today's a little overcast- A little overcast The sun's starting to come out a little bit
All right, so we're here at the farmers market The girls that I was looking for are here today; Last week there were just some kind of weird guys So we're going to see if they can fix my bracelet, and I'm very, very hopeful I have to go visit this store that sells the nylon that I need I need a stretchy nylon So I'm busy during the week, let's try giving it another week before I get back here Delicious on top of eggs
It's like a little spicy, this is uhm just spicy onion I love bean sprouts, I love these They add a nice, crunchy flavor to pretty much anything you throw them on, so
All right, so Just a quick farmers market grocery haul I got a bunch of mushrooms Sorry, this are like portobello
I couldn't find portobello I'm going to throw this into a nice soup later with some tomatoes, some baby tomatoes jalapepeños, going to be really careful with these, maybe one or two, maybe just half of one actually These are the best avocado that I've been able to find in Medellin They're nice and ripe You know when you squeeze them that they're- nice and perfect Bean sprouts, I love bean sprouts These add like a nice crunchy texture to anything, and there's great sauteed in ghee or coconut oil Cilantro is great to add a tiny bit of this to any sort of soup Whenever I eat eggs that I get from a supermarket, they just completely scrub my digestive system These are eggs that come straight from the farm, farm eggs These comes straight from a farm where the chickens are fed corn and they roam free
At least what everyone that's what everyone tells me, I don't know I believe it And these eggs don't give me any digestive issues So now it's 12 o'clock, I've been fasting since 5 o'clock yesterday, which is 19 hours? is that 19 hours? Wait A lot of people asking about fasting I've actually- Sundays I try to run a fast
I've been fasting since since 5 o'clock yesterday It's 12 o'clock right now, so 19 hours I fucking hate fasting I don't like it at all I think it's probably good for me, But I just hate it so much, and it stresses me out so much that it's probably not good for me I try to fast every Sunday, but I'm starving right now
So I'm going to break my fast, I'm going to get something in my system I think I am just going to have a my workout recovery drink and then go work out for a little bit, do some ABS and some some Tabata high-intensity training I'm trying to put my body into more of a reparative state, and one of the benefits of an extended fast is you get autophagic benefits, meaning that your body shifts into more of a repair more so I'm going to eat, although I'm not going to eat anything that's going to spike my insulin because I want to continue to- I want to keep my body in a fat-burning state So I've made a- This is my post-workout recovery drink Actually, you know what? I'm not going to drink this I'm going to drink a that's going to consist of- Again, when you're on the ketogenic diet, Your body uses fat for energy; produces what are called ketones and it uses that for energy I'm feeling low energy So I'm going to get my body's for more energy with ketones Again,these are exogenous ketones It just means that they were produced outside of your body, and this is MCT oil This bypasses the traditional digestive processes, so this is, like, much more rapidly converted into energy, so- And neither of these things are going to spike my insulin Ah, I'm dying I'm going to make this drink quick, chill out for like 10 minutes, and then it's time to hit the gym In about ten minutes, I will be
alive once again Now, I basically just sit in a chair until I feel like I'm not about to die, and then we go to the gym Ah, fuck it, I'm starving
I've got to eat some some nuts too I like to just grab nuts in my hand, I usually do that over the sink, so this doesn't fall on the ground And then, I just Today's like one of those days where I find myself very conflicted On the one hand I think I should rest, and I'm going to rest
But maybe I shouldn't go to the gym on the other hand, I think "don't be a bitch" And, I think that if I'm kind of in between those two places, I have to err on the side of not being a bitch But seriously, I think I think humans have a tendency to really underestimate their abilities, and really underestimate their thresholds for things, and so even if I'm, Ialways rather just err on the side of giving everything that I have Like, truly everything that I have So I really feel like being a bitch let's have a shot of expresso, now that seems to fix this
The ketones and the MCT oil that I had are definitely kicking in The expresso's definitely kicking stuff into into overdrive so I'm going to do very high intensity burstile training, focusing on ab the type movements I'm also going to do some jump rope I'll see, I'm going to do whatever my body feels like doing I'm going to try to only take ten seconds of rest in between each individual exercise, so that I maintain like a really high, high, high rate So this is a Tabata style training, which is great for growth hormone If you're going to test your ketone levels you can use pee strips just to see if you're in ketosis, but they're not accurate by any means whatsoever
If you want to really accurately test your ketone levels, you have to use a blood test This is a blood monitor that I use to test my blood's glucose as well as my ketone levels So these purple strips are for for testing my ketone levels, These are actually very, very expensive These blue ones are for testing my blood glucose levels, which I'll just test right now anyway, just to kind of show you guys how this stuff works So first thing you have to do is you want to, you know, use some alcohol just to disinfect You want to prick yourself as quickly as possible This is a Lancet device, his thing just, you know, will prick you in your finger
Do not hesitate Just put your finger on there and do it It's going to hurt a little bit but Pain is gain baby, pain is gain Squeeze So you put the strip in
I've got to wait for a couple seconds till it says it's ready Little blood dropping thing means it's ready so all we do is we just throw the blood on there, and then you get to wait a couple of seconds So now there's countdown timer so you'll see, we've got to wait about ten seconds And see where we are at
I'm at 18 mmols per deciliter, so basically what that means, nutritional ketosis is in between 05 and 15 Anything in that range or above is good
Usually after my workouts, my ketone levels are very, very, very low, but I had two servings of exogenous ketones, which is why they're a bit higher right now I'm also going to test my blood glucose just so you can see Let's see if I have enough blood That was a good one Get the blood
Put the blood on the strip Watch it suck it up What do we got? Pretty much, where my blood glucose levels are, they're usually around 90 So this is a little higher than the normal 89 90 is my is my average, so
You can clearly see a difference from right now and a couple hours ago, when my levels were- I actually did test my levels this morning, after my coffee, they were about 08
Personally, I just feel much better the higher my ketone levels are, so I try to maintain a high ketone levels as much as I can Alright guys, so it's time to make some keto tomato mushroom soup Basically, there's like three things you need in the soup> One is you need vegetables Two: you need some sort of seasoning, and Three you need fats to give it a nice creamy texture That's it
So you don't have to overcomplicate things Here is everything that we got at the farmers market today: We got some I don't know what these are, some sort of mushrooms We've got some regular mushrooms, Some baby tomatoes, avocado, tomatillo, which is like a type of tomato, cilantro, jalapeños, and then this is some other stuff that we're going to be adding to make it nice and tasty
This is collagen based protein So typically during the week I have a bone broth, It's heavily advised if you're on the keto diet, like bone broth is just really good for you, It'll fill out a lot of the stuff that your diet seems to be missing specifically like collagen So I like to, if I'm going to be making a soup and it's not bone broth, I'm going to add a little bit of collagen just to make sure that we get that benefit So very simply Again, we got this stuff from a farmers market, which means it's usually kind of dirty
So I'm just going to throw my stopwatch on just because, again, my whole thing is, like, I'm not Gordon Ramsay, I'm just a guy trying to eat something really, really, tasty as quickly as possible You've got to clean this stuff Again, If you get from a farmers market, it's not going to be as clean as the supermarket Another cool thing about the Vitamix is, it's so powerful, you don't need to really chop this stuff up, just clean it quick These actually look clean, so I'm kind of throw them in
We're going to throw this entire avocado in there This is going to give it like a nice, really nice creamy sort of texture You want this soup to be nice and high in fat These are also like the best avocados in Medellín Cilantro is just amazing to throw into soup
So grab a bunch of this, Alright, so usually this is a good amount of cilantro Two tablespoons of ghee Let's also just throw in one jalapeño We don't know how spicy these things are So
Oh, fuck Alright, definitely spicy Since this is very spicy, so I'm just going to I think maybe half of one You know what? Let's put a half of jalapeño in first and then I could always just taste it and- This is like an Indian seasoning This is like an Indian, curry-type seasoning Definitely way better We should be good Last thing I'm going to add are just some Brazil nuts I will also throw in some macadamia
Now, we blend Very cool feature of the Vitamix, the blades actually moved so fast, that if I leave this here for about five minutes, Not only will it just puree the crap out of it, but this is going to be piping hot So it'll be ready to ready to consume So I'm just adding two servings of collagen protein as well I'm not a big fan of protein powder
I mean, you don't need to worry about protein on the keto diet You need very little protein So this is, I'm not consuming this for the protein I'm consuming it for the collagen I'm also just going to throw in some sea salt right now as well That's good to go
Look at that, look at that texture A delicious keto soup ready to go Of course the final touch, I have to throw some pepper on there Also, this is this is, clearly I'm not eating all of this today, so this will actually last me, about 3 or 4 days Anyway, we're going to enjoy these soups and then I'll see you guys in the next clip So ok, guys, I'm not a chef, but I know how to make absolutely delicious food; and it's really not that hard You have fat, carbs, protein, seasoning, and the level to which you cook the food, and that's pretty much it
There you have it guys, a delicious keto optimized tomato and mushroom soup, with collagen protein powder Again, my whole thing is I'm not a chef, But I'm all about just making things quickly that taste delicious that last for a long time I'm going to try to get the macros onto the screen as best as I can, I'll also show you guys roughly what the macros are for each individual serving, I'm going to enjoy this with my friend Stalin, and I'll see you guys in the next clip Alright guys, It's 7:35 pm
, I'm finally sitting down to rest This is actually the first time that I'm going to play my playstation since November of last year When I did finally get to the point where I just absolutely have to relax, this is this is how I do it I've got to make sure the snacks are right So here we have, these are fat snacks
These are actually like fat based cookies This is my patented almond butter This is a delicious smoothie, which this has some magnesium supplements, It's got fruit punch, keto-aid and a little bit of lime Videogames are actually one of my favorite things on this planet I love video games
I love listening to stories on audible because Those are both tools that I just kinda like really, really fully scape And so we're going to play a game called Trine 2 I just found in the PlayStation 4 store One of my friends said it's a good couch co-op game So anyway, we're going to enjoy the snacks play some video games
I'm going to hopefully get some much-needed just mental rest, and then be back at it again tomorrow Guys, as always, please subscribe Give me a like, if you have comments, questions, feedback, Please leave them on the video, and I'll see you guys in the next video