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What's up, Six Pack Shortcuts? Thomas Delauer here today. I know, it's been a little while since the last time I was on here, but I have some very important topics to cover for you today.
What are the two most popular, trending topics in fitness right now? Ketosis and intermittent fasting. Today, I'm going to be dropping some science bombs on you guys so that you are more well-educated on the topics and know just how to do this the right way. Let's get to it.
0:35 – What is intermittent fasting: Generally speaking, it's when we're going 16 hours without eating with an 8-hour eating window in the day. It's a way of eating designed to help boost production of human growth hormone, testosterone production, and overall hormone stability.
Intermittent fasting is also designed to help boost insulin levels for the body to better absorb more from the foods you are eating.
0:56 – How To Combine Intermittent Fasting & Ketogenic Approach: That means eating a high-fat, low-carb based nutrition plan within eating and fasting windows for intermittent fasting. You see, when you are already fasting, your liver produces what is called "beta-hydroxybutyrate" which is known as a "ketone body." Ketone bodies are essential to the ketosis and ketogenic diet, where they are the reason why you may feel more energized and lively during the fasting window.
Remember that our bodies are well-trained, complex machines. The human body runs on 9 calories of fat per gram as well as carbs at 4 calories per gram. If you look at it this way, utilizing fats for energy is like putting some jet fuel into your sports car. This way, you are able to feel a whole lot better during this weight loss process to train that much better and harder.
1:50 – What I Recommend For Ketosis/Intermittent Fasting: If you are in ketosis – eating low-carb, high-fat, break your fast by first eating a small amount of protein first… NO FATS AT ALL. Doing it this way is because your body will be very sensitive to what you will first eat coming out of a fast. Do this by eating basic protein sources like chicken or having a protein shake. This way, your insulin levels rise and stabilize.
After 30 minutes to 1 hour, THEN introduce the fats you will be eating. It's important to still stick to your 8-hour eating window, but still, have ample time in between meals like 30 minutes to 1 hour.
2:46 – Example Of A Daily Breakdown For A Ketogenic/Intermittent Fasting Approach:
-Last meal at approximately 8 pm
-Wake up – drink water, green tea, or black coffee… NO EATING
-Go about your day
-Closer to breaking the 16-hour fast – go train & work out
-Break your fast post-workout with a protein shake
-30-60 minutes later – have a full meal with both proteins & fats
-DO NOT eat for 2 hours, then have another protein & high-fat meal
-DO NOT eat for 2 hours again, then have another protein & high-fat meal
-DO NOT GRAZE
4:28 – Other Benefits During Ketosis/Intermittent Fasting: Heightened sex drive as well as increases in strength.
How has your ketogenic experience been going? What have you noticed while intermittent fasting? Let us know in the comments below so we can have your questions answered in our next videos.
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We'll see you next time,
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