Videos uploaded by user “Thomas DeLauer”
Intermittent Fasting: Top 5 Mistakes- Thomas DeLauer
Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://www.thomasdelauer.com Intermittent Fasting: Top 5 Mistakes- Thomas DeLauer… No Healthy Foods: At the end of a fast people will be hungry and, as a result, will make poor decisions on what to eat. Your stomach is like a muscle. When it's filled with large meals three times a day, the dispensability (amount your stomach walls can stretch) increases. When you head in the other direction - eating many small meals throughout the day - your stomach's capacity goes down. Intermittent fasting will make you eat fewer meals, resulting in your stomach shrinking and less caloric intake. People will indulge in a less than healthy meal and feel overly full after – don’t have room for veggies as stomach shrinks. Less Calories: Most people who try intermittent fasting end up cutting weight. You might plan big meals, but consistently eating them is difficult in practice. Even if you tell people that they can eat two large meals at lunch and dinner, they typically end up eating fewer calories than they would at 3 or 4 normal meals. Most people lose weight while intermittent fasting because when they cut out meals, they don't make up for it with bigger meal sizes. Even if you tell people that they can eat two large meals at lunch and dinner, they typically end up eating fewer calories than they would at 3 or 4 normal meals. Creamer: A “fasted state” is merely a definition of a specific metabolic state — no food (calories) whatsoever in the gut. Any food or drink with a caloric value will cause a spike in insulin because insulin is the hormone that regulates whether you store fat or release it. In a fasting state, the metabolism draws a significant amount of its energy from stored fat, any small amount of calories coming in (cream in your coffee, for example) would nudge the body away from metabolizing fat until those calories are used up. Also breaking the long term effects of a fast. By maintaining low levels of insulin throughout your fast, you ensure that the body has a chance to release — and use — fat stores. Enough calories would elicit enough insulin that fat metabolism would diminish, since insulin discourages lipolysis (2) BCAAs: A 2011 study, from the Journal of Nutrition, looked at the effects of branched-chain amino acid supplementation on plasma concentrations of free amino acids, insulin, and energy substrates in a group of men aged 22-25. On the first day, the participants arrived at the laboratory after an overnight fast. A baseline blood samples was acquired and then the subjects consumed the beverage with 1 g of BCAAs. Seven additional blood samples were acquired during the subsequent 3 hrs. Five days later, the same participants repeated the procedure with a beverage containing 5 g BCAAs. Found that plasma insulin levels transiently spiked after BCAA ingestion and spikes in insulin can be detrimental when fasting – halts the fat burnings effect (1) Study Links: For BCAA study: Full Study (Journal of Nutrition): http://jn.nutrition.org/content/136/1/324S.full Summarized versions: http://easacademy.org/research-news/article/effects-of-branched-chain-amino-acid-supplementation-on-plasma-concentrations-of-free-amino-acids-i https://www.ncbi.nlm.nih.gov/pubmed/21512300 Drinking Enough Water: When fasting, your body goes through a process known as apoptosis where your body doesn’t have to digest food, so it begins getting rid of dead or broken cells. Without enough water, your body is unable to transport and excrete what it needs to. On top of that, the majority of your energy needs are being supplied by breaking down fat stores during the fast . Fat is the storage site for most toxins your body encounters, and releasing a bunch of this fat will also release a bunch of toxins in your bloodstream. Mineral Consumption: Adding the right kind of salt, in the form of sea salt, to your diet during your fasting eating period is important when reducing caloric intake because every structure and function of the body needs minerals to function properly. References: 1) Effects of branched-chain amino acid supplementation on plasma concentrations of free amino acids, i. (n.d.). Retrieved from http://easacademy.org/research-news/article/effects-of-branched-chain-amino-acid-supplementation-on-plasma-concentrations-of-free-amino-acids-i 2) Ketosis: Metabolic Flexibility in Action. (n.d.). Retrieved from http://www.ketogenic-diet-resource.com/ketosis.html 3) Salt and a Fasting Regime - dummies. (n.d.). Retrieved from http://www.dummies.com/health/nutrition/weight-loss/salt-and-a-fasting-regime/
Views: 1540255 Thomas DeLauer
Intermittent Fasting vs. Prolonged Fasting: Benefits of 1-3 Day Fasts- Thomas DeLauer
Intermittent Fasting vs. Prolonged Fasting: Benefits of 1-3 Day Fasts- Thomas DeLauer… Learn some of my Fasting Protocols with me 1:1 http://www.ThomasDeLauer.com Prolonged fasting (PF) is that which lasts from 48 hours to 120 hours- Studies have found that fasting: Reduces oxidative damage and inflammation Promotes optimal energy metabolism Protects cells In humans benefits include: Weight loss Arthritis benefits Asthma improvement Helps with hypertension Prolonged fasting has been demonstrated to: Increase cellular resistance to toxins in both human and mice studies Reduces circulating insulin-like growth factor 1 (IGF-1) Protect cells from chemotoxicity (for example those who undergo chemotherapy) Differences between PF and fasting of less than 24 hours are likely due to the complete exhaustion of glycogen. Our liver stores most of our body’s glucose in the form of glycogen. Following 12 o 24 hours of fasting (varies by person and factors such as physical fitness), liver (hepatic) glycogen stores are depleted and the body turns to the following for energy: Nonhepatic glycogen stores Free fatty acids Ketone bodies Humans can survive 30 or more days fasting. This way of producing energy may slow cellular aging in mammals. It is natural for humans to have high energy when hungry and lower energy when satiated - likely because we would have needed our brains functioning well to come up with new sources of food. Hunger creates a cascade of bodily processes that may explain the benefits of fasting. When we are hungry, certain hormones are released and neuronal networks activated. The hunger response leads to increased activity in the neuronal networks related to cognition. This leads to: Production of BDNF (brain-derived neurotrophic factor) Synaptic plasticity improvement Stress tolerance increase Cardiovascular benefits are likely due to the increased levels of adiponectin during fasting Adiponectin is released from fat cells. Obese individuals have less circulating adiponectin than normal weight individuals. Too little adiponectin is tied to many chronic diseases, including type-2 diabetes, metabolic syndrome, non-alcoholic fatty liver disease, cancer and heart disease. Adiponectin in an anti-inflammatory agent and protects against chronic disease. Hypertension has been helped in a human study with 13 days of water only fasting, and the benefits even remained when blood pressure was tested following 6 days of normal eating. Fasting for 3 or more days leads to changes in insulin, IGF-1, IGFBP-1 and glucose: 30% or greater decrease in plasma insulin and glucose levels Decrease in IGF-1, the major growth factor in humans High IGF-1 and insulin levels are tied to aging and cancer Increase in IGFBP-1 (a protein that inhibits IGF-1) Longer fasting periods have shown impressive results for those with rheumatoid arthritis Best results are with a fasting periods of 1-3 weeks followed by a vegetarian diet. Immune system benefit: Fasting for 3 days or longer leads to a reset of the immune system Fasting lowers white blood cell counts, leading to new white blood cells being created by the immune system A study took cancer patients who were undergoing chemotherapy and had them fast for 1, 2 or 3 days prior to chemotherapy. Those who fasted for 3 days, but not those who fasted for 1 day, experienced fewer harmful side effects, such as immunosuppression .Many positive effects have been found for both prolonged fasting as well as intermittent fasting, so incorporating either into your routine will likely be beneficial. *It is very important to speak with your doctor before going on a fast lasting 3 or more days. Longer fasts may not be advised for those who are underweight, young or old. References: 1. Prolonged fasting reduces IGF-1/PKA to promote… http://www.cell.com/cell-stem-cell/fulltext/S1934-5909(14)00151-9 2. Fasting: molecular mechanisms and clinical applications http://www.cell.com/cell-metabolism/fulltext/S1550-4131(13)00503-2 3. Adiponectin http://www.docsopinion.com/2014/11/12/adiponectin/
Views: 528038 Thomas DeLauer
Ketosis: The Top 3 Veggies for Low Carb Diets: Thomas DeLauer
http://www.ThomasDeLauer.com Ketosis: The Top 3 Veggies for Low Carb Diets: Thomas DeLauer You shouldn't be afraid of the vegetables when you're in ketosis. Don't listen to the people that tell you that all these veggies are going to kick you out of ketosis and all this and it's going to ruin your time, because it doesn't always apply. I want to give you the three top vegetables that you should be eating, without a doubt, when you're in ketosis. It comes down to a few different factors. It's not just carbohydrates, although they do weigh a big part in this. The first vegetable that you really want to make sure you get a ton of when you're in ketosis is asparagus. Why? For one, asparagus is one of the lowest carbohydrate vegetables that you're going to find. Generally speaking, like 10 to 15 stalks of asparagus, you're only going to have like four grams of carbs. Within that, you're going to have two grams of fiber, so you really have barely any net effective carb, but it's more so than just that. It's the fact that it is a heavy, heavy prebiotic fiber. That prebiotic fiber helps act as a fertilizer for your intestinal tract and a fertilizer for the gut bacteria. When you're in ketosis, a lot of times we get a little bit of digestive upset right out the gate because our bodies are adapting to this new style of eating. Some of the gut bacteria that we were proliferant in before starts to go away and we start to establish new gut bacteria, which means we need that fertilizer to help it grow. Additionally, asparagus has something called asparagine in it. That asparagine in it is a very, very powerful component that helps our kidneys out. It helps our kidneys flush out extra calcium, and it helps our livers out too. We have a huge detoxing effect that comes from asparagus when we're in ketosis. Next up, cabbage. Why cabbage? For one, it's cruciferous, which I'm going to talk about in a little bit, but number two, it is huge when it comes to a probiotic effect. Yep, talking about gut health again. Cabbage contains a lot of sulfur as well. That sulfur can help heal some issues from acid reflux. A lot of times when people first start having fats in their diet, they start getting some issues where they feel really acidic, sometimes they get heart burn. The sulfur in the cabbage can help that, but one thing that I love when I'm in ketosis is sauerkraut. Third, bok choy. Bok choy is quickly becoming one of my favorite vegetables. It's another cruciferous one. Let me drop some knowledge on your regarding cruciferous vegetables. Contains something called indole-3-carbinol and diindolylmethane, also known as DIM. These are estrogen modulators. When you're in ketosis, we are doing a good job at modulating a lot of our hormones to begin with. Everything kind of balances out, but high levels of estrogen are usually associated with higher levels of body fat. If we can reduce the bad estrogens in the body, we can usually reduce that overall negative feedback that ends up producing more body fat. Now, to make matters better, bok choy is awesome in Vietnamese pho. If you just skip out on the noodles, add the bok choy, and add some of those other veggies, you're off to the races.
Views: 492471 Thomas DeLauer
Intermittent Fasting: Best Time to Workout When Fasting: Thomas DeLauer
Subscribe for 3x Videos per Week! NO BRO SCIENCE, NO FLUFF! http://www.ThomasDeLauer.com Intermittent Fasting: Best Time to Workout When Fasting: Thomas DeLauer Overview Exercising on an empty stomach has been shown to have a number of health and fitness benefits Exercising while fasted is beneficial because it complements your sympathetic nervous system (SNS) along with your capacity to burn fat Your body's fat burning processes are controlled by your SNS, which is activated by exercise and by lack of food You’re more focused when you’re fasting because you’re in fight or flight Another reason is that fasting can trigger a dramatic rise in human growth hormone (HGH), also known as "the fitness hormone." - More fat loss and more muscle growth The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP)[second messenger from epinephrine and AMP Kinases (balances cell energy - homeostasis)], which force the breakdown of fat and glycogen for energy This is why training on an empty stomach will effectively force your body to burn fat Exercise and fasting also yield acute oxidative stress, which keeps your muscles' mitochondria, neuron-motors and fibers intact. (1) Fasted Cardio Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy Fat oxidation is the burning of this energy by cells Shows that when you exercise with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated Studies also show that blood flow in the abdominal region is increased when you’re in a fasted state – results in loss of belly fat (3) https://www.ncbi.nlm.nih.gov/pubmed/17784905 Fasted Weight Training Intermittent fasting between 12 and 24 hours along with high intensity exercise will boost your body’s production of HGH The Intermountain Medical Center Heart Institute conducted a study. Research found that men who fasted for 24 hours had a 2000% increase in the level of HGH circulating in the body, while women had a 1300% increase A study published in the British Journal of Sports Medicine during 2009, showed the accumulation of lactic acid helped to trigger HGH production https://www.ncbi.nlm.nih.gov/pubmed/18184755?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum Lactic acid is produced as a response to intense anaerobic training, which increases HGH production. Aerobic exercise isn’t intense enough to trigger the production of lactate, so there is no increase in HGH. In summation, being in a fasted state elicits hgh, as does weight training through the buildup of lactic acid – so training while in a fasted state is extremely beneficial Fasted cardio – promotes weight loss Fasted weight training – promotes an increase of hgh (2) References 1) 11 Ways to Boost Human Growth Hormone (HGH) Naturally. (n.d.). Retrieved from https://authoritynutrition.com/11-ways-to-increase-hgh/ 2) Boost HGH Levels Through High Intensity Workouts and Fasting. (n.d.). Retrieved from https://hgh.us.com/hgh-boost-through-high-intensity-workouts-and-intermittent-fasting.php 3) How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle). (n.d.). Retrieved from https://legionathletics.com/fasted-cardio/
Views: 620158 Thomas DeLauer
How Alcohol Affects a Ketogenic Diet: Carbs- Thomas DeLauer
Please Subscribe for 3x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com How Alcohol Affects a Ketogenic Diet: Carbs- Thomas DeLauer Ketosis and Alcohol: Alcohol is metabolized by several processes or pathways. The most common of these pathways involves two enzymes - alcohol dehydrogenase (ADH) and aldehyde dehydrogenase. (ALDH) These enzymes help break apart the alcohol molecule, making it possible to eliminate it from the body. First, ADH metabolizes alcohol to acetaldehyde, a highly toxic substance and known carcinogen. Then, in a second step, acetaldehyde is further metabolized down to another, less active byproduct, acetate, which then is broken down into water and carbon dioxide for easy elimination. Acetaldehyde has the potential to cause significant damage in the liver, where the bulk of alcohol metabolism takes place. Some alcohol metabolism also occurs in other tissues, including the pancreas and the brain, causing damage to cells and tissues. Additionally, small amounts of alcohol are metabolized to acetaldehyde in the gastrointestinal tract, exposing these tissues to acetaldehyde’s damaging effects. Drinking and Ketosis: Not all alcoholic beverages are the same, but alcohol is the same across the board; it’s a macronutrient with seven calories per gram and a byproduct of fermentation. Essentially, a sugar compound is acted upon by yeast and the yeast produces alcohol and carbon dioxide. Can Slow Weight Loss: You can still drink and stay in ketosis, however, it can slow down weight loss and fat loss. The liver will start to process alcohol as quickly as possible, which means it’s used by the body before all other nutrients - alcohol will be burned off before your body resumes burning fat for energy as the alcohol you intake will start to be metabolized immediately. Having a drink means you’ll convert less fatty acids to ketones, meaning there’s less fat being burned in the process - so alcohol will temporarily reduce new ketone formation. This is because fatty acids are oxidized to make the ketones, and alcohol suppresses fatty acid oxidation. However, it's still not the same as eating too many carbs, because it only stops the burning of fat; it doesn't reverse the process by raising insulin levels and shifting the body into fat storage mode. As soon as the alcohol is gone, your body should go right back to burning fat. Get Drunk Quicker: You’ll also notice your alcohol tolerance is lower when eating a keto diet, especially if you incorporate fasting. Since someone following a low-carb diet will have their glycogen stores depleted and will be running on fats instead of glucose, the alcohol will be metabolized by the liver much faster than someone with high glycogen stores to burn through. You won’t have the carbs to soak up the alcohol. Safe Drinks: You need to be mindful of carbs, particularly in beer, as excessive consumption could kick you out of ketosis. Hard alcohol: (Not usually made with added sugars or flavorings, so it’s a good default zero-carb choice.) Tequila, vodka, etc. Safe Chasers: Diet tonic water, Seltzer water, and Erythritol or stevia instead of sugar Wines: Red: Cabernet Sauvignon (3.8 grams), Merlot (3.7 grams) Whites: Sauvignon Blanc (2.7 grams), Chardonnay (3.7 grams) Beer: For beers, choose light options like: Rolling Rock Green Light: 2.4 carbs Natural Light: 3.2 carbs Miller Lite: 3.2 carbs References: Alcohol's Effects on the Body | National Institute on Alcohol Abuse and Alcoholism (NIAAA). (n.d.). Retrieved from https://www.niaaa.nih.gov/alcohol-health/alcohols-effects-body NIAAA Publications. (n.d.). Retrieved from https://pubs.niaaa.nih.gov/publications/aa72/aa72.htm The Ultimate Keto Alcohol Guide | Tasteaholics.com. (n.d.). Retrieved from https://www.tasteaholics.com/keto-diet/the-ultimate-guide-to-keto-alcohol/ Click here to learn about exclusive 1 on 1 consults with Thomas! http://www.thomasdelauer.com Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 314677 Thomas DeLauer
Apple Cider Vinegar Drink Recipe for Fasting: Thomas DeLauer
Please Subscribe for 3x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com Apple Cider Vinegar Drink Recipe for Fasting: Thomas DeLauer… Ingredients: Apple Cider Vinegar Cream of Tartar Pink Sea Salt Lime Juice Monk Fruit (optional) Acetic Acid: Apple Cider vinegar contains acetic acid, which is a synthetic carboxylic acid with antibacterial and antifungal properties. It also reduces glycemic and insulin responses to foods such as a starchy meal by delaying gastric emptying. (1) Polyphenols: Apple cider Vinegar also contains polyphenols – Polyphenols act as a prebiotic-type substance, meaning that they increase the amount of healthy bacteria in the gut, such as Lactobacillus and Bifidobacteria strains. They also inhibit growth of potentially pathogenic bacteria. Catechin – a polyphenol – inhibits the proliferation of Clostridium histolyticum, a pathogenic bacteria (2) Cream of Tartar: Cream of tartar, also called potassium hydrogen tartrate, is an acidic natural byproduct of winemaking. Fasting can result in the loss of minerals, specifically potassium – low levels of potassium can result in high blood pressure problems. One teaspoon of cream of tartar = 495 mg of potassium. Potassium tends to decrease during longer period of fasting the fastest, especially if you’re working out. Cream of tartar provides a fairly bioavailable form of potassium rather than taking a potassium supplement. Hypokalemia - low potassium: Muscle weakness, fatigue and cramping are all associated with decreases in potassium, so essentially, by adding some potassium in to the mix, you can make your fast easier. (3) Pink Himayalan Salt: Consuming sea salt ensures that you maintain sufficient sodium levels, and this helps balance your sodium-potassium ratios. Sodium and potassium are two electrolytes that work together to ensure that there is proper fluid balance in your body’s cells as well as your blood plasma and extracellular fluid. They work together to make sure that the cell gets the water that it needs to continue the process of ion exchange between sodium and potassium in the cell utilizing Na/K ATPase to create energy. This will help maintain energy during your fast. Lime Juice: Limes contain flavonoid antioxidants known as flavonol glycosides. These antioxidants have been found to help protect against deadly bacteria such as cholera. Journal of Agriculture and Food Chemistry saw that Liminoids, one of the components of limes induced levels of glutathione s - transferase which is what essentially helps bind to free radicals, aiding in the detoxification process. (4) Monk Fruit: The compounds that give it a sweet flavor (called mogrosides) are actually antioxidants. Mogrosides are be able to protect tissues in the body from the damage of free radicals. Monk fruit compounds actually exhibit beneficial anti-microbial properties that may help maintain proper bacterial balance. Extracts from the fruit and leaves have been shown to inhibit candida, streptococcus, and bacteria responsible for gum disease in the mouth. References: 1) acetic acid | CH3COOH - PubChem. (n.d.). Retrieved from https://pubchem.ncbi.nlm.nih.gov/compound/acetic_acid 2) Interaction of dietary compounds, especially polyphenols, with the intestinal microbiota: a review. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4365176/ 3) Do Polyphenols Improve Your Gut Bacteria? (n.d.). Retrieved from https://chriskresser.com/do-polyphenols-improve-your-gut-bacteria/ 4) Electrolyte Fluid Balance. (n.d.). Retrieved from http://www.austincc.edu/apreview/EmphasisItems/Electrolytefluidbalance.html 5) Limonin Methoxylation Influences Induction of Glutathione S-Transferase and Quinone Reductase. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2730739/ Click here to learn about exclusive 1 on 1 consults with Thomas! http://www.thomasdelauer.com Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 932984 Thomas DeLauer
Different Forms of Magnesium | Anxiety, Cramps, and Digestion: Thomas DeLauer
Make sure to pick up a bottle of magnesium! http://www.JigsawHealth.com Different Forms of Magnesium Different Forms of Magnesium | Anxiety, Cramps, and Digestion: Thomas DeLauer For magnesium to be better absorbed by the body, it is attached to another substance. Below are explanations of the different forms of magnesium. 1. Magnesium chloride: detoxing, metabolism, kidney function Contains only 12% magnesium, however the magnesium is highly bioavailable 2. Magnesium citrate: not recommended, as it interferes with Ceruloplasmin and can cause iron dysregulation and health issues High bioavailability of about 90% Laxative properties 3. Magnesium glycinate: relaxing, good absorption rate, leaky gut, nerve pain Chelated form of magnesium Glycine is known as a calming amino acid, and magnesium is calming as well → chronic pain and nerve pain relief Transported through the intestinal wall, so no laxative property High bioavailability, considered ideal for correcting a deficiency 4. Magnesium malate: energizing, fibromyalgia, muscle pain Chelated form of magnesium High bioavailability Malate is used in the cellular energy cycle, aiding in ATP production 5. Magnesium oxide: good in small doses throughout the day Non-chelated form of magnesium where magnesium is bound to a fatty acid or organic acid Frequently used for acid reflux treatment and as a laxative Low bioavailability, about 4%, however contains a high concentration of magnesium 6. Magnesium sulfate: small doses, best in bath Most widely known as epsom salts There is limited evidence that epsom salt baths may increase the levels of magnesium in the body, however there is currently no peer-reviewed evidence published Do not take more than very small amounts orally - a powerful laxative Easy to overdose - do not take more than directed 7. Taurate and orotate: cardiovascular health Oronates are used in the body to create DNA and RNA Ability to penetrate the cell membrane leads to magnesium delivery to the inner parts of the cell Because of these properties this form is very effective and readily absorbable Taurate is a chelated form of magnesium with the amino acid taurine, with high bioavailability Known for calming properties on both mind and body Both magnesium and taurine have cardiac health benefits 8. Magnesium threonate: brain injuries, PTSD, depression, neuro conditions, anxiety Has been shown in an animal study to improve both short term and long term memory when compared to magnesium citrate 9. Magnesium water: one of the co-factors, improves absorption (Not really sure what they are talking about there - I found magnesium water that is done through injections (probably not this one) and magnesium bicarbonate water that it looks like you have to make) Injections: Magnesium sulfate in water with correct pH for injection 4% or 8% concentration For the prevention and control of seizures Magnesium bicarbonate water: Magnesium bicarbonate crumbles when solid, so best taken when combined with water Highly bioavailable, so great for deficiency Mix 2 liters of seltzer water with 3 tablespoons unflavored milk of magnesia and keep in labeled containers Drink 4 ounces up to twice per day Do not take more or it will act as a laxative Use within 2 weeks maximum References: 1. 9 common types of magnesium explained http://www.globalhealingcenter.com/natural-health/types-of-magnesium/ 2. Understanding different types of magnesium https://drnibber.com/understanding-different-types-of-magnesium/ 3. Benefits of magnesium is far greater than previously expected http://articles.mercola.com/sites/articles/archive/2012/12/17/magnesium-benefits.aspx 4. Magnesium water https://www.drugs.com/pro/magnesium-water.html 5. Magnesium water: from wheat belly total health http://www.wheatbellyblog.com/2015/07/magnesium-water-from-wheat-belly-total-health/
Views: 129492 Thomas DeLauer
MCT Oil: What Happens Inside Your Body When You Consume MCT’s
Get My Discounted MCT Oil Here: https://www.perfectketo.com/thomas/c8 Please Subscribe for 3-4x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com MCT Oil: What Happens Inside Your Body When You Consume MCT’s What are MCT’s Long Chain Fatty acids (LCTs) ranging from 12 to 18 carbons long are the predominant form of fat in the American diet - MCTs, however, are composed of only 6 to 10 carbon links Triglycerides are named after their chemical structure, more specifically the length of their fatty acid chains - all triglycerides are made up of a glycerol molecule and 3 fatty acids Because of their shorter chain length, MCTs have a number of unique properties which give them advantages over the more common LCTs MCTs provide about 10% fewer calories than LCTs – 8.3 calories per gram for MCTs versus 9 calories per gram for LCTs Reduced chain length also means that MCTs are more rapidly absorbed by the body and more quickly metabolized and as fuel The result of this accelerated metabolic conversion is that instead of being stored as fat, the calories contained in MCTs are very efficiently converted into fuel for immediate use by organs and muscles MCTs cross the double mitochondrial membrane quickly and do not require the presence of carnitine, unlike LCTs The result is an excess of acetyl-coA, which then follows various metabolic pathways, both in the mitochondria (Krebs Cycle) and in the cytosol, resulting in the production of ketones These are the main medium-chain fatty acids: C6: Caproic acid or hexanoic acid. C8: Caprylic acid or octanoic acid. C10: Capric acid or decanoic acid. C12: Lauric acid or dodecanoic acid Benefits Digestion and Energy MCTs are easily digested and do not require the production and utilization of bile Results in the production of excess acetyl-coA which breaks down into ketones - rapid formation of ketone bodies gives immediate energy to the brain and body MCTs act similar to carbs in that they provide an immediate energy source - however, MCTs don’t raise blood sugar or increase insulin levels as carbs do Weight Loss Compared to other types of oils and fats, MCTs seem to have positive effects on fat burning and weight reduction as it helps increase satiety and even raise the metabolic rate at which the body functions MCTs suppress fat deposition through enhanced thermogenesis and fat oxidation, helping the body produce ketones Antibacterial MCTs are powerful, natural antibiotics that help balance bacteria in the gut MCT’s are known to kill: Streptococcus (which causes strep throat, pneumonia and sinus infections), straphylococcus (which causes food poisoning and urinary tract infections), neisseria (which causes meningitis, gonorrhea and pelvic inflammatory diseases) References 1) NutritonReview.org. (2016, June 20). Medium Chain Triglycerides (MCTs) | Nutrition Review. Retrieved from https://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/ 2) MCT Oil 101 - A Review of Medium-Chain Triglycerides. (n.d.). Retrieved from https://www.healthline.com/nutrition/mct-oil-101 3) 5 Reasons to Use MCT Oil for Ketosis. (n.d.). Retrieved from https://drjockers.com/5-reasons-to-use-mct-oil-for-ketosis/ 4) https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/Parrish-February-17.pdf 5)https://www.fda.gov/ohrms/dockets/dailys/04/apr04/042304/03n-0076-c00023-vol7.pdf
Views: 356010 Thomas DeLauer
Prolonged Fasting: How to Boost Fat Loss & Muscle Growth- Thomas DeLauer
Subscribe for 3x Videos Per Week here: http://www.ThomasDeLauer.com Click here to subscribe to my YouTube Channel for more free health and nutrition tips: https://www.youtube.com/thetdelauer?sub_confirmation=1 This is Part 2 of a Two-Video Prolonged Fasting Series Part 1 HERE: https://www.youtube.com/watch?v=Ojt9PmqAfhA&t=87s Prolonged Fasting: How to Boost Fat Loss & Muscle Growth with 1-2 Day Fasts- Thomas DeLauer… Muscle Growth: HGH- A study from The Journal of Clinical Endocrinology and Metabolism, saw a 5-fold increase in HGH in response to a 2 day fast and another study, published in the Journal of Clinical Investigation, saw a 2000% increase in HGH secretion in response to a 24-hour fast (1,2) HGH helps to preserve muscle tissue and glycogen stores - increased hgh is also correlated with increased testosterone. Also, it causes the chondrocyte cells of our cartilage to divide and multiply, which stimulates collagen synthesis in the skeletal muscle and tendons; improves physical capacity. Testosterone- A study published in the European Journal of Endocrinology looked at the effects of a 24-hour and 54-hour fast - saw a 67% increase in GnRH and a 180% increase in serum T levels (3) Fat Loss: Norepinephrine- Study looked at effects of a 72-hour fast: Adipose tissue lipolysis is stimulated by the sympathetic nervous system (SNS) and the rate of lipolysis increases while fasting - Nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy. Increases in norepinephrine generally lead to larger amounts of fat being available for your body to burn - Fasting leads to a rise in the amount of norepinephrine in your bloodstream (4) Lean Mass Retention- Study comparing intermittent calorie restriction v daily calorie restriction: Results revealed similar weight loss and fat mass losses with 3 to 12 weeks' intermittent CR (4-8%, 11-16%, respectively) and daily CR (5-8%, 10-20%, respectively) - concluded that intermittent CR may be more effective for the retention of lean mass (5) Insulin- This study showed that alternate-day fasting for 22 days, in a group of 8 men and 8 women, reduced fasting insulin by roughly 4% - fat oxidation also increased (6) References: 1) Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/?page=6 2) Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1548337 3)https://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting. 4) Norepinephrine spillover from human adipose tissue before and after a 72-hour fast. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12107252 5) Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21410865 6) Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15640462 Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 335974 Thomas DeLauer
Top 2 Apple Cider Vinegar Drinks: Full Recipes: Thomas DeLauer
Be Sure to Subscribe for 3x Videos per Week! http://www.ThomasDeLauer.com Top 2 Apple Cider Vinegar Drinks: Full Recipes: Thomas DeLauer 1. Super Detox Drink Ingredients: 16 ounces hot water 2 tablespoons ACV 2 tablespoons lemon juice 1 teaspoon ground ginger ¼ teaspoon ceylon cinnamon Sprinkle of cayenne pepper 1 teaspoon raw, local honey Directions: 1. Mix all ingredients together - best served warm Benefits of Ingredients: ACV: Lowers blood sugar Encourages growth of health gut microbiota Helps you lose weight through increased feeling of fullness/satiety Lowers cholesterol and blood pressure May help slow the growth of some tumors Lemon juice: Great for liver detox Lemons contain an antioxidant called D-Limonene, which generates an increase in liver enzymes that lead to liver detox Ginger: Improves blood circulation Helps to relieve pain Reduces muscle cramping Relieves nausea Keeps you from getting sick through antimicrobial and antibiotic properties Cinnamon: Helps control blood sugar An anti-inflammatory Improves blood lipids Cardioprotective properties Antibacterial properties Cayenne pepper: Boosts metabolism Relieves joint and nerve pain Aids in proper digestion Lowers cholesterol Suppresses appetite, thus helping with weight loss Detox benefits Local Honey: Local allergy relief Compared to sugar, helps to lower blood sugar Packed with antioxidants Antibacterial properties 2. Kombucha ACV Mocktail Ingredients: ½ glass ice water (traditional water, or use sparkling mineral water) ½ glass kombucha 2 tablespoons ACV Directions: 1. Combine all ingredients in a glass and stir to combine Benefits of ingredients: ACV: previously mentioned Kombucha: Contains healthy bacteria, with probiotic properties Strong in acids and enzymes, which aid in digestion Also contains benefit of whatever kind of tea is used to make kombucha Frequently black tea, but any kind of tea can be used Caffeine can help with concentration and energy, and tea leaves boast many health benefits High in antioxidants due to tea 3. Raspberry and Lemon ACV Drink Ingredients: 1 cup water 2 tablespoons fresh raspberries 1 tablespoon ACV 1 tablespoon lemon juice Ice Optional: 1 teaspoon raw, local honey Directions: 1. Put berries in bottom of a cup and add sweetener, if using. Muddle the berries (you can do this with a muddler or simply with the back of a spoon) 2. Add in ACV and lemon juice. Fill up the cup with water and ice. Stir to mix. Benefits of Ingredients: ACV: already covered Raspberries: High in antioxidants High in vitamins, minerals, and fiber Fiber helps you to feel more full, thus suppressing appetite and encouraging weight loss Fiber also helps promote proper digestions Phenolic compounds in raspberries have anti-cancer properties Lemon juice: already covered Local, raw honey: already covered ACV Blood Sugar Levels A recent study5 showed that three groups — adults with pre-diabetes, type 2 diabetes and healthy people — after taking an ounce of ACV, all had lower blood glucose levels when they ate a high-carb meal consisting of a white bagel with butter and a glass of orange juice; again, compared with a placebo rather than the cider vinegar. But there’s more: Those with pre-diabetes improved their blood glucose levels by almost half, and the subjects with type 2 diabetes cut their blood glucose levels by 25 percent. Weight Loss Immune System, Cancer Support Another thing apple cider vinegar provides is detoxification of your lymphatic system, which then helps optimize homeostatic function in your body. This may be as a result of the antioxidants in ACV reducing oxidative damage by free radicals, while improving both your blood and organs. The Truth About Cancer says: “Cider vinegar was recently determined to be a strong antimicrobial agent and alternative to toxic and expensive chemical disinfectants. One of the most fatal bacterium, Mycobacterium tuberculosis, is resistant to disinfectants but is found to be killed by acetic acid. Especially in patients who are immunosuppressed, apple cider vinegar is an excellent natural antimicrobial tonic to rid of harmful bacteria and provide immune support.”8 Acetic Acid Acetic acid is the formal, chemical name for the component in vinegar that gives it the characteristically sour taste and health benefits. Acetic acid is a compound that gives a sour taste to vinegar as well as pickles and sourdough bread. The Popular Science website tells us acetic acid is formed by the fermentation of ethanol (the scientific name for pure alcohol)
Views: 623560 Thomas DeLauer
Coconut Oil vs MCT Oil: Benefits and Safety of Each: Thomas DeLauer
Get My Discounted MCT Oil Here: https://www.perfectketo.com/thomas/c8 Be Sure to Subscribe for 3x Videos Per Week! http://www.ThomasDeLauer.com Coconut Oil vs MCT Oil: Benefits and Safety of Each: Thomas DeLauer Are Coconut Oil and MCT Oil the Same? C6 (Caproic Acid) – There isn’t a high quantity of C6 fatty acids in coconut oil, which might be a good thing. Despite being a ready source of ketone energy for your body, it has been found to cause throat irritation and gastrointestinal distress C8 (Caprylic Acid) – This is a rare type of MCT (only 6% of coconut oil) and useful for energy via ketone metabolism. C10 (Capric Acid) – Another major MCT is C10, which is approximately 10% of coconut oil and is considered a useful tool for energy metabolism because (like other MCTs) does not require bile salts for digestive purposes. In short, it’s easy to digest and convert to energy. C12 (Lauric Acid) – Composing about 50% of coconut oil, lauric acid is considered an MCT, but behaves like a LCT because it must visit our liver before being turned into energy. This makes it less effective than many of the other MCT oils in terms of energy benefits; however, lauric acid has amazing antimicrobial, antibacterial and antiviral benefits. MCT Oil While medium chain fatty acids do occur naturally in foods (such as coconut oil), MCT oil itself is not found in nature, which means it instead needs to be manufactured. This is done by a machine that extracts all of the medium chain fatty acids from the source. Unfortunately during this process, lauric acid is typically left behind, or can only be found in miniscule amounts - this is because lauric acid is technically a psudeo-MCT, so it won’t be found in most MCT oils. Since oils marketed as “MCT oil” contain either a combination of Capric and Caprylic acid, or just concentrated Caprylic acid, they are a faster and more usable source of energy - since they often don’t contain Lauric Acid, which acts like a combination long chain and medium chain fatty acid in the body and slows digestion Ketones easily cross the typically impenetrable blood-brain barrier and easily get into our brains. Ketones from MCT Oil are a more efficient source of energy for our brain too. That is, it takes less work for our brain to energy from them than carbs. Coconut Oil The dominant fatty acid in coconut oil, on the other hand, is lauric acid, which comprises about 50% of the total fat content. Coconut oil also contains a very nominal amount of Caproic Acid (C6), about 6% Caprylic Acid (C8) and about 10% Capric Acid (C10). Lauric acid is most well-known for its antimicrobial properties, since it’s the precursor to monolaurin, a more powerful antimicrobial agent that is able to fight viruses and bacterial infections. When lauric acid is digested, enzymes within the digestive tract form the valuable type of monoglyceride called monolaurin. When lauric acid is converted to monolaurin, it essentially acts like a bacteria-killer. It has the ability to kill a wide range of harmful pathogen hosts in the body, making it an effective way to help treat or prevent infections, viruses, digestive disorders and chronic diseases. (1,3) Key Differences MCT Oil Fat Loss Studies have demonstrated that MCTs enhance thermogenesis and fat oxidation, thereby suppressing the deposition and accumulation of body fat A 2015 meta-analysis of 13 randomized controlled trials found that, compared to LCTs, MCTs more effectively decreased body weight, waist circumference, hip circumference, total body fat, total subcutaneous fat and visceral fat. There was no difference in blood lipid levels between the two fats. Brain Health MCTs are a superior brain fuel, converting to ketones within minutes of ingestion In small-scale human trials, MCT supplementation boosted cognition in individuals with cognitive impairment and mild forms of Alzheimer's disease after just a single dose Ketones appear to be the preferred source of energy for the brain in people affected by diabetes, Alzheimer's, Parkinson's and other diseases where certain neurons have become insulin resistant or have lost the ability to efficiently utilize glucose. As a result, neurons slowly die off. References 1) Benefits of MCT Oil | Wellness Mama. (n.d.). Retrieved from https://wellnessmama.com/98671/mct-oil-benefits/ 2) MCT Oil vs Coconut Oil - Which is Better? - Water for Health Blog: Promoting better health through hydration, nutrition and mindful eating. (n.d.). Retrieved from http://www.water-for-health.co.uk/our-blog/2017/02/mct-oil-vs-coconut-oil-better/ 3) Fight Acne and Infections with Lauric Acid - Dr. Axe. (n.d.). Retrieved from https://draxe.com/lauric-acid/ 4) The Many Health Benefits of MCT Oil. (n.d.). Retrieved from http://articles.mercola.com/sites/articles/archive/2016/08/22/mct-oil-health-benefits.aspx
Views: 211358 Thomas DeLauer
Apple Cider Vinegar | How it Helps Busy People with Crazy Schedules: Thomas DeLauer
Please Subscribe for 3-4x Videos Per Week + Live Broadcasts! More at http://www.ThomasDeLauer.com Get The Clothes That I Wear at 40% Off - Use Code TD40 at http://www.Hylete.com Apple Cider Vinegar | How it Helps Busy People with Crazy Schedules: Thomas DeLauer One to the things that I find a lot is that people come to me and they want quick nutritional hacks. They want things that they can implement without really looking like they're on a diet, or looking like they're really trying to take part in any kind of health initiative whatsoever. People just want simple ways to get healthier, simple ways to feel better. I thought that this video would be perfect because there's no easier way to start getting your body healthier, and start detoxing your body so that you can do better in business and feel better, than by using this super liquid called apple cider vinegar. I know there's tons of stuff on the Internet about apple cider vinegar. There's stuff everywhere. We all know it's a pretty healthy drink, but I want to go into detail about how it might help you as a businessperson, how it might help you get more focus in the office, how it might help you get more energy in the gym, and get more out of the meals that you're eating. Before I go into intricate detail about how you can use apple cider vinegar, let's talk about what it is. Apple cider vinegar is basically just apple cider that's been fermented. You've got the sugar in apple cider, you've got the sugar in apple juice, well the fermentation process allows that sugar to turn into something called an organic acid. That organic acid levels the pH with in your body. When you level the pH within your body it allows healthy bacteria and healthy flora to really flourish within your body. It's been proven quite often that good health gut bacteria leads to a healthier brain, and also less stress. In fact according to the official journal of the European Gastrointestinal and Motility Society, it was found that an increase in probiotics within the intestinal tract modulated neuroregulatory factors associated directly with stress. In simple human terms, by having more probiotics within your digestive tract we can directly reduce the impact of stress on our brains. As business people, we know how critical that is. When you give your body acid in the way of apple cider vinegar or in lemon juice, it actually lowers the pH value because then your body doesn't have to produce more acid. You see, you're giving it an exogenous or external source of acid so naturally, internally, it reduces it. Let's talk about how apple cider vinegar can help you specifically, in terms of testosterone and cholesterol. Apple cider vinegar has this crazy effect on the liver. It forces the liver to become more bioproductive. What I mean by that is it allows the liver to process cholesterol easier. When the liver can process cholesterol, it allows the cholesterol to do its job in terms of getting converted into testosterone. You've got leydig cells within the body that take that cholesterol and convert it into testosterone later on. By improving the bioproduction of the liver, you're improving how much testosterone can be produced. As a byproduct, you're also going to rid your body of extra cholesterols that are floating through the bloodstream that don't need to be utilized; in essence, the bad cholesterol. Apple cider vinegar will help you reduce that. Let's get into how you use it. This is where going to kind of break into a hack. This is what I've found, as a businessperson, the best way to use apple cider vinegar. Put it in a little teeny bottle, you don't have to carry it around in a big bottle, and have a couple of tablespoons after every meal, plain and simple. You see, people get too crazy with it; they try to get too fancy. There's so many ways that you could make it taste good, but we're all grownups here; just take a couple of tablespoons, drop it in your mouth, get it over with right after you eat, lower your blood sugar, get the benefits from it, and move on with your day. If you absolutely positively can't do that, or you're at home and you want to find a way to enjoy your apple cider vinegar, mix it up with some water, mix it up with some lemon juice, maybe a little bit of Stevia and some agave, and make a lemonade out of it. The acidic flavor of the apple cider vinegar actually complements the lemon, it ends up tasting really damn good. So there you have it. A simple formula that you can use to lower your blood sugar, increase your testosterone production, lower your cholesterol, but most of all improve the healthy bacteria within your gut that's going to help you absorb more nutrients, get more focused, and keep those cortisol levels low where they belong. So be like Johnny Appleseed. Go grab an apple, ferment it, and get back to work. See you soon.
Views: 566259 Thomas DeLauer
Which Type of Intermittent Fasting is For You | The Truth About Intermittent Fasting
Learn to get the most out of your style of Fasting... If it's for you. Learn more here http://www.ThomasDeLauer.com Get The Clothes That I Wear at 40% Off - Use Code TD40 at http://www.Hylete.com Previously it was touted to eat every 2 hours if you are bodybuilding, with some even waking up in the middle of the night to eat. The thought was that if you did not eat your body would begin to break down your muscles, which is the last thing we want. Now you have likely heard about intermittent fasting and how without this approach you will not be maximizing your fitness potential. So which strategy is correct, or are different approaches better for different goals? What is IF? The idea is to go without food for a period of time so that you deplete your immediate energy sources, ie your blood glucose and liver glycogen stores, so your body is forced into fat-burning mode. The main benefit that those of us trying to keep muscle and lose fat are concerned with is the increase in Human Growth Hormone (HGH). HGH is made in the pituitary gland and plays a role in the our development as we grow as children, but also plays a key role in bone strength and lean body mass. Higher HGH levels are associated with higher lean muscle mass - thus more muscle and less fat. HGH was used as a performance enhancing drug, but in a supplement form was found to lead to increased blood sugar, pre-diabetes, increase in blood pressure and possible increased cancer and heart health risks. This makes sense as our bodies naturally have hormones vary in level throughout the day, so an increased level of hormones throughout the day to that degree is not healthy. IF is the natural way to increase HGH levels. HGH peaks in adolescence and then steadily decreases with age. Eating suppresses the release of HGH. HGH secretion is found when we first wake up in the morning after our night fast, and if we continue to fast, secretion continues throughout the day until we begin to eat again. In essence, HGH signals our bodies to burn fat when we are in a state of caloric deficit. So IF done correctly can encourage our bodies to hold onto their muscle and get rid of fat! So how can you use this to your advantage, and who should stay away from IF? First we must understand the two different IF approaches and who they are for. Two approaches: Full Day Fast or Daily Fast Full Day Fast What is it? Take one full day off of eating every week. Purpose? Recovery from injuries over the week and keep weight low or lose weight. Benefits: Higher growth hormone levels, decreased inflammation, detoxification, lower caloric intake. For Whom? Endurance athletes, weight class athletes, everyday people who want to reap the health and weight loss benefits. Who Should Avoid Full Day Fasts? Those who are trying to put weight on, bodybuilders Daily Fast What is it? Daily fasting window, often around 16 hours, followed by an 8-hour eating window. Purpose? Increases mental focus/concentration and focus at the gym, strength gains Benefits: Quicker reaction times, increased focus. Can benefit those doing weight training and work sessions. Get things done more efficiently. For Whom? Athletes who could benefit from increased focus, business people who could use increased energy and focus, people traveling or who have busy schedules - reduces how often you have to think about and eat food. Takeaways/Guidelines: If you are a bodybuilder or professional athlete, you will want to be careful when performing IF. Full day IF creates a caloric deficit and is a good idea to avoid if you are trying to put on weight or have a high caloric need. When trying to get a lean, ripped look, daily IF can benefit you. You will find increased focus at the gym, and your body will use the increase in HGH to burn stubborn body fat stores, such as around your midsection. Daily IF - best to skip breakfast and workout before eating to capitalize on the increased concentration at the gym. Best to eat shortly after workout to provide muscles with protein to heal. You can pair IF with BCAA supplementation when working out to provide your muscles with the tools to repair. Take about 5 g of BCAAs before, during and after practice. Endurance athletes should not compete during a fasting period as they need immediate energy stores available, not just the slow energy provided from fat. References: 1. Intermittent Fasting for Athletes: The Why and How http://breakingmuscle.com/nutrition/intermittent-fasting-for-athletes-the-why-and-how 2. Fasting and Growth Hormone Physiology https://intensivedietarymanagement.com/fasting-and-growth-hormone-physiology-part-3/
Views: 991550 Thomas DeLauer
Most People Do HIIT Cardio Wrong – How to Do HIIT
Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://ThomasDeLauer.com Most People Do HIIT Cardio Wrong – How to Do HIIT - Thomas DeLauer High intensity interval training is a whole different ball game than what most people think that it is, and in this video, I want to give you a breakdown of a) what high intensity interval training really is, but b) what kind of cardio you should be doing when you're intermittent fasting, or what you need to know to at least make an informed decision. The first thing I want to talk about before I even get into anything that has to do with fasting is truly give you the breakdown of what high intensity interval training should truly look like and what you're actually trying to accomplish. Most people look at high intensity interval training as just this way to get a crazy lung burner, just an awesome workout where you feel like you just torched a bunch of calories. That's all fine and dandy but it doesn't always elicit the best metabolic response and it doesn't always elicit the best body composition response. You don't always get the desired outcome. You may feel like you accomplished something, but that's not because high intensity interval training is bad, it's because most people are doing it wrong. Here's the thing. When we're doing high intensity interval training, we are activating the anaerobic system of the body. So I want you to think of high intensity interval training cardio the same way that you would think of weight training. Weight training operates with the same metabolic business in your body that high intensity interval training does. It's utilizing carbohydrates as a source of fuel. What that means is you're in that rep range of maybe 6 reps all the way up to 15 reps in the weight room, well it's the same kind of thing that you're burning when you're doing a high intensity interval training workout. Let me give you an example of what most people think HIIT looks like. Most people will go ahead and they'll do one minute of high intensity exercise and then one minute off, then they'll go back and they'll do one minute on and one minute off. This is great to [inaudible 00:01:45] a process, I understand that it makes it easy, but that's not how the body works. The body doesn't necessarily know what one minute is or what two minutes are. The body just knows when it's fully fatigued or not. The whole idea with high intensity interval training is you need to, 100%, be pushing it to the max, and then recovering for however long it takes, whether it's 30 seconds, one minute, two minutes, to be able to be fully recovered to give it 100% again. So it varies from person to person on how long the rest period should be. It is absolutely not uniform. So for example, you should be doing your high intensity training all the way, pedal to the metal for like 15, 20 seconds, because quite honestly, that's about how much energy you have stored up in your body to really perform at 90 to 100%. If you're going longer than 20 or 25 seconds, then you're not pushing it at 90 or 100%. Plain and simple, period. You should be going all the way, then recovering as much as you possibly need to to be able to afford to push it 100% again. If you're going at one minute on, one minute off, you're probably going something like 50, 60% of your maximum and then just recovering for however long it takes. That doesn't really add up. We need to elicit the metabolic response that we get when we would normally weight train, where we're going all the way to failure. Now let's talk about how this applies with fasting. When you are in a fasted state, your body is not utilizing carbohydrates as a source of fuel. When you are fasted, your body is using ketones. It's using fat. It turns fats into ketones. When you are doing high intensity interval training, you're utilizing carbs. Now I hear a lot of people talking about how high intensity interval training is going to help them get into a fasted state easier. Not really the case. You see, once you're already fasting, your body just stores the glycogen and puts it away. It's not like you have to burn through all your glycogen first before you start burning fat. It's really just how long you are going without eating before your body starts using fat. So it's not like you have to drain your tank and then start using fats. Doesn't quite work all the way like that, although it does in some cases, but high intensity interval training isn't gonna get you to the benefits of fasting any faster.
Views: 610765 Thomas DeLauer
How to Burn Fat in the Morning: Easy Detox Drink- Thomas DeLauer
Please Subscribe for 3-4x Videos Per Week http://ThomasDeLauer.com 20% Off my Keto Collagen Protein: http://www.perfectketo.com/thomas-delauer Get The Clothes That I Wear at 40% Off - Use Code TD40 at http://www.Hylete.com How to burn fat in the morning: How you start your day is the most critical thing when it comes to losing weight and getting fit. In this video I’ll give you an easy cocktail that you can make first thing in the morning that will catapult you into a new state of fat loss. Using a little bit of lemon water, some apple cider vinegar, and a couple of other ingredients, you can stimulate your liver to do more detoxing work as well as prime your body to use fat for fuel! For more videos and tips for busy people that are trying to get in shape, visit http://www.ThomasDeLauer.com When you roll out of bed in the morning, the first thing you put in your stomach, first thing you put in your system, your body is so unbelievably receptive to. You've been fasting, and your body is just waiting to grasp on to any nutrient that comes its way. What do you want to do? What do you want to eat first thing in the morning? Because if you run into the pantry and you grab, say, some cereal, or you grab something like a PopTart, you're going to absorb all those junk nutrients, all those junk ingredients. You're not going to get the power that you need to get through the day. This video isn't about a power breakfast, but imagine a way that you could get yourself to absorb more nutrients throughout the day. Imagine a way that you could get yourself to really have what you need and let your liver do a lot of the work of detoxification for you. The good news is, it's really simple. It's a matter of a little concoction with apple cider vinegar, some lemon, possibly some honey, and a little dash of cayenne pepper, that spicy, horrible, brutal stuff. What exactly is this going to do for you? The lemon: lemon breaks down the mucus. We are always producing mucus. We're producing it whether we're sick or whether we're not, but a lot of times when we're sick and we have a cold, you can feel the mucus because you have an abundance of it. The fact is, you always have that mucus, and a lot of times, it's inhibiting your breathing. It's making it feel like you have allergies, sometimes, when you don't even know it. That lemon's going to help cut through that. The other thing that the lemon's going to do, which is amazing, is it helps detox the liver. When I say "detox the liver," the liver's always regenerating, so if you can give yourself some lemon, that liver's going to have a chance to regenerate and absorb what's good from the lemon first thing in the morning and stimulate the rejuvenation and the detoxification. Maybe you had one too many drinks last night and you need to have a little bit of help in boosting that liver, that lemon's going to do that for you. Then, the apple cider vinegar combined with the lemon is going to help your lymphatic system. You may wonder what the lymphatic system is. In case you didn't know, the lymphatic system is basically all your lymph nodes. All your lymph glands. You have them in your armpits, you have them in your groin, the back of your knees. They're what produce all the white blood cells that fight infection in your body. You've always got little infections going on. You've always got things going on, you've always got little cuts that your body's having to heal, and it's taking energy away from everything else in your day. If you can help the immune system and you can help that lymph system, then voila, suddenly you feel a heck of a lot better. This is just one little way that you can help boost the lymph system. How are we going to make this drink? I've already told you the ingredients, but let's get down to what you have to do. You're going to take 12 ounces of water. Real simple. You don't have to do anything crazy to it, don't have to boil it, but I do recommend that it's lukewarm because it's going to help you absorb a little bit more. You're going to take that water, you're going to take the juice from that half of a lemon. Just one half of a lemon, juice it on into the water, and then you're going to take two tablespoons of apple cider vinegar, you're going to add a little bit of honey just so it's not quite so tart, and then you're going to throw some cayenne pepper in it. That's kind of a wild card because the cayenne probably wasn't expected, right? The cayenne pepper's going to jack up the metabolism so you're going to burn a little bit more fat and get that metabolism raving, because let's face it, who doesn't want to burn a little bit of fat? All you're going to do is mix these ingredients up, take a little sip, and there you go. You're just going to drink those 12 ounces of water. Do that every morning, and I promise you you will notice a result. If you're worried about the carbs in the honey, it's easy. It's easy to just phase it out.
Views: 653016 Thomas DeLauer
Fasting Tips: 3 Best Foods to Break a Fast- Thomas DeLauer…
Please Subscribe for 3x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com Special Limited Offer for Bone Broth Here: http://www.KettleandFire.com COUPON CODE: THOMAS20 for 20% off! Fasting Tips: 3 Best Foods to Break a Fast- Thomas DeLauer… Fasting for Health Purposes - Bone Broth Bone Broth Contains: Collagen: the main structural protein found within the human body that helps form connective tissue and “seals” the protective lining of the gastrointestinal tract. It’s also the gel-like, smooth structure that covers and holds our bones together, allowing us to glide and move freely. As a rich source of gelatin (breakdown of collagen), bone broth protects and seals the mucosal lining of the GI tract, which means it improves nutrient absorption. Proline: Helps the body break down proteins and helps improve skin elasticity and smoothness. It is often recommended for its benefits to the heart, including keeping arteries from stiffening. Glycine: Necessary for DNA and RNA synthesis and digestive health. It is used for the production of glutathione, for blood sugar regulation and digestion Glutamine: Glutamine has protective effects on intestinal mucosa by decreasing bacteremia and epithelial cell apoptosis, enhancing gut barrier function, and influencing gut immune response - glutamine can fight against bad gut flora by protecting against mucosal breakdown in the gut. Arginine: Beneficial for lowering inflammation and improving the health of the blood vessels and cardiovascular system - improves blood flow in people with clogged arteries Positively affects both central nervous system and immune system functions since in the brain NO (arginine converted to NO) acts as a neurotransmitter and protective agent against outside threats (4) Kettle and Fire Bone Broth also contains ACV. ACV has high concentrations of acetic acid. Like other acids, acetic acid can increase your body’s absorption of important minerals from the foods you eat. Also reduces glycemic and insulin responses to foods such as a starchy meal by delaying gastric emptying (5) Fasting for fat loss - MCT Oil: Most fatty acids depend upon bile salt emulsification in order to be metabolized and absorbed. MCTs have a slightly lower caloric effect than typical long-chain fatty acids (LCFA). LCFAs have 9 calories per gram while MCTs have about 8 calories per gram. Fatty acids produce energy in the mitochondria but are dependent upon the L-carnitine compound in order for entry. MCTs provide immediate energy because they are able to cross the double mitochondrial membrane very rapidly and do not require the presence of carnitine. Instead of being packaged into lipoproteins that circulate in the bloodstream, they are absorbed directly into the bloodstream through the portal vein, and are then transported to the liver (6) This is basically allowing your body to prime itself upon breaking a fast. MCT Study: One study found that consuming MCT oils helped reduce body fat and triglycerides more than omega 6 vegetable oils. After eight weeks, the experiment showed the MCT oil group lost more weight, body fat, and subcutaneous fat, all while experiencing a 15 percent drop in triglycerides (7) Breaking a fast for muscle building while staying lean (higher glycemic carbs) Using the GI of carbs is a technique most commonly used to regulate blood glucose and insulin concentrations to optimize athletic performance/physique building. You should break your fast with high GI carbs but avoid combining these with fatty foods - fat slows down transit through the stomach, so eating fat post fast may slow the digestion and absorption of carbs. This is due to a slowdown in gastric emptying – the rate at which food passes from the stomach into the intestines, where the nutrients (such as glucose) are absorbed into the bloodstream (8) References: 1) Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/?page=6 2) Pituitary-testicular axis in obese men during short-term fasting.(n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting 3) Role of Intermittent Fasting on Improving Health and Reducing Diseases. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/ 4) Bone Broth Benefits and Uses | Wellness Mama. (n.d.). Retrieved from https://wellnessmama.com/23777/bone-broth-benefits/ 5) Effects of Acetic Acid (Vinegar) on Glycemic and Insulinemic Response to Food: Inhibitory Effects on Digestive and Other Enzymes. (n.d.). Retrieved from http://www.life-enhancement.com/magazine/article/1711-effects-of-acetic-acid-vinegar-on-glycemic-and-insulinemic-response-to-food-inhibitory-effects-o 6) 5 Reasons to Use MCT Oil for Ketosis. (n.d.). Retrieved from http://drjockers.com/5-reasons-to-use-mct-oil-for-ketosis/
Views: 706599 Thomas DeLauer
Why Long Term Fasting is AMAZING: 1-2 Day Fasts- Thomas DeLauer
Subscribe for 3x 4 Videos Per Week here: http://www.ThomasDeLauer.com Why Long Term Fasting is AMAZING: 1-2 Day Fasts- Thomas DeLauer… Autophagy- Autophagy is a natural process in which your body removes toxins and estrogenic chemicals and recycles damaged cell components. In the brain, upregulation of autophagy is strongly neuroprotective while disruption of autophagy causes neurodegeneration. In the liver, upregulation of autophagy increases lipolysis (fat usage) and insulin sensitivity, while disruption of autophagy leads to prediabetes and metabolic syndrome. In short, it’s important - promotes longevity as it inhibits inflammation and metabolic dysfunctions like obesity and diabetes and can inhibit cancerous growths (1,2) Study: A study looking at liver cells found that the number of autophagosomes increased 300% after 24 hours of fasting, and a further 30% around 48 hours of fasting - began to decline after 48 hours (3) Immune Health- USC Study - Fasting triggers stem cell regeneration of damaged, old immune system. A study from USC found that prolonged fasting (2-3 days) can reset and regenerate the immune system - resulted in the depletion of white blood cells and triggered stem cell-based regeneration of new immune system cells. Found that white blood cells are broken down during fasting, which in turn forces the stem cells in your body to produce more - The new white blood cells are not just new, but healthier and more effective than the previous cells. It also reduced the enzyme PKA, which is the key gene that needs to shut down in order for stem cells to switch into regenerative mode - triggers stem cells to create brand new white blood cells, essentially regenerating the entire immune system (4) Ketones- A study from the Yale School of Medicine found that exposing human immune cells to BHB following 2 days of fasting resulted in a reduced inflammatory response. BHB blocks NLRP3 inflammasome by preventing K(+) efflux and reducing ASC oligomerization and speck formation - potassium efflux, ASC, and speck formation are common triggers of NLRP3 (5,6) *NLRP3 inflammasome - a multiprotein oligomer that is activated in response to a variety of infectious stimuli or to cellular stress* Digestive Health- Fasting acts as a “digestive reset” by giving the digestive tract time to rest from breaking down and absorbing food and helps it strengthen its mucosal lining - About 65% of the body's energy must be directed to the digestive organs after a meal. This reduces intestinal inflammation and improves motility (contraction of GI muscles in digestion) - leads to better nutrient absorption and improved bowel movement. Brain- Fasting reduces synaptic activity (synapses allow chemical signals to be passed between neurons.) - the brain’s way of conserving energy and giving itself a little reboot. Reducing synaptic activity helps limit the unwanted oxidative damage in the nervous system - overactive synaptic activity linked with neurodegenerative diseases such as Alzheimer’s, Huntington’s and Parkinson’s disease (10) Lastly, BHB can cross the BBB due to its hydrophilic nature and can provide the brain with an immediate source of energy. References: 1) Short-term fasting induces profound neuronal autophagy. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/ 2) The Profound Benefits of Fasting (and Autophagy) | Synchro. (n.d.). Retrieved from https://besynchro.com/blogs/blog/the-profound-benefits-of-fasting-and-autophagy 3) Short-term fasting induces profound neuronal autophagy: Autophagy: Vol 6, No 6. (n.d.). Retrieved from http://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376 4) Fasting triggers stem cell regeneration of damaged, old immune system | USC News. (n.d.). Retrieved from http://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/ 5) The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25686106 6) Can Fasting Fight the Flu or Common Cold? (n.d.). Retrieved from https://www.healthline.com/nutrition/can-fasting-fight-the-flu-or-cold#section3 7) Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/?page=6 8) Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1548337 9)https://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting. 10) How Fasting Allows The Brain To Recharge Itself | HuffPost. (n.d.). Retrieved from http://www.huffingtonpost.com/entry/fasting-brain-health-benefits_us_5846f164e4b0fe5ab693171f
Views: 695842 Thomas DeLauer
The 5 Biggest Ketosis Mistakes
http://KettleandFire.com/Thomas For 20% Off Your Bone Broth! OR USE COUPON CODE: THOMAS20 Please Subscribe for 3x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com http://Bit.ly/ThomasVid The 5 Biggest Ketosis Mistakes #1 - Not Enough Fats By sufficiently restricting carbs (and protein) you’ll enter a state of ketosis, so even if you’re fat intake is lower than it should be, you’ll likely maintain a ketogenic state A common problem people have is that their ratio between fats, carbs, and protein is off, causing them to feel sluggish and lethargic - creates an unsustainable way of eating/living. • Realistically, it should be 90-8-2 #2 - Not Accurately Testing Many keto dieters that only track their food intake assume that they are in ketosis and neglect using proper testing methods to verify their metabolic state Blood ketone meters test for BHB in the blood and are one of the more accurate, albeit, expensive ways to test for ketones Acetoacetate can be measured directly in the urine through the use of urine test strips They are easy to use and very cheap; the only downside is that after a while, once you have become keto-adapted, your body becomes efficient at using acetoacetate and you will have a lower reading of ketone levels on the strip The best, yet most costly, way of testing for ketones is via a breath meter - acetate is excreted through the breath and has been found to correlate very closely to levels of BHB in the blood It is the most expensive way to test for ketosis, but breath meters are a one-time purchase and are reusable #3 - Neglection of Gut Health Dieting mistakes can contribute to imbalances in the microbiome that causes more pathogenic bacteria to be produced than commensal bacteria As a result, health issues arise due to inflammation that is associated with metabolic endotoxemia (endotoxemia - presence of endotoxins in the blood) - this type of bacteria contains lipopolysaccharides (LPS), also known as endotoxins, within their cell wall When LPS enters a person’s bloodstream, usually due to a leaky gut, it causes low-grade inflammation as your body’s immune system tries to get rid of the endotoxins Your microbiome always has a certain amount of gram-negative bacteria, but when pathogenic bacteria outweighs the number of commensal bacteria inflammation arises (1) High-Fat and Endotoxemia Certain bacteria prefer to consume protein, sugars, or carbs, while some prefer fats and fat is most commonly correlated with an increase in the bacteria that produce endotoxins Study A study published in the journal Diabetes, from the American Diabetes Association, found that consuming a high-fat diet (roughly 72% fat) for 4 weeks resulted in 2-3x higher levels of plasma LPS concentrations - due to an increase in LPS-containing bacteria (2) Bone Broth Broth is made by boiling bones (beef, chicken, fish, etc) in water with an acid (like vinegar) and optional spices, vegetables and herbs. Broth can boil for as little as 4 hours or up to 48 Collagen The main structural protein found within the human body that helps form connective tissue and “seals” the mucosal lining of the GI tract Glutamine Bone broth also contains glutamine, which has protective effects on intestinal mucosa by decreasing bacteremia and epithelial cell apoptosis, enhancing gut barrier function, and influencing gut immune response - glutamine can fight against bad gut flora by protecting against mucosal breakdown in the gut (3) #4 - Dehydration Carbs hold a lot of water, so when in a ketogenic state - especially in the beginning - your body burns through the stored glucose in your liver and muscles, so you’ll be releasing a lot of water Plus, your kidneys will start excreting excess sodium as the levels of your circulating insulin drop - Fat oxidation is at its greatest when your insulin levels are low Additionally, drinking more water will encourage the breakdown of more fat as the ketones that are expelled in your urine are replaced with new ones produced as fat is being burned up #5 - Lack of Mineral Supplementation A drinking a lot of water while on keto results in the loss of electrolytes/minerals to be excreted through urination Sodium, magnesium and potassium are excreted in high amounts on low-carb diets and many keto dieters fail to supplement them References 1) What You Need to Know About a High-Fat Diet | HuffPost. (n.d.). Retrieved from http://www.huffingtonpost.com/entry/what-you-need-to-know-about-a-high-fat-diet_us_595f22c4e4b0cf3c8e8d57b0 2) Metabolic endotoxemia initiates obesity and insulin resistance. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17456850/ 3) Bone Broth Benefits and Uses | Wellness Mama. (n.d.). Retrieved from https://wellnessmama.com/23777/bone-broth-benefits/
Views: 659125 Thomas DeLauer
Ketogenic Diet Side Effects: Keto Flu Explained (With Remedies) - Thomas DeLauer
Subscribe for 3x Videos Per Week here: http://www.ThomasDeLauer.com Get Your Bone Broth HERE: http://kettleandfire.com/thomas Click here to subscribe to my YouTube Channel for more free health and nutrition tips: https://www.youtube.com/thetdelauer?sub_confirmation=1 Ketogenic Diet Side Effects: Keto Flu Explained (With Remedies) - Thomas DeLauer… Becoming Fat Adapted: In the beginning, the body may not be well equipped to convert. We all have fat converting enzymes, but the amount of them drastically increases when first entering keto - the supply of glucose falls before the body has adapted to burning fat for fuel. Hypoglycemia occurs because the body quickly burns through stored sugars and hasn’t yet learned to burn fat, leaving you with an energy deficit* Going from little fat a day to eating all the fat you can consume results in people’s body’s not being able to digest all the fat right away, this leaves a large portion of fat undigested and built up and makes some people understandably nauseated. The liver and gallbladder need time to up-regulate the number of fat-burning enzymes to burn larger amounts of fat efficiently. Loss of Minerals/Electrolytes: When we restrict carbohydrates, we remove from our diet the one macronutrient that triggers the most insulin release. While insulin is letting the cells know that there is excess energy, it also triggers the kidneys to hold onto sodium and water. Together, glycogen loss and low insulin levels cause enough water and sodium to cause dizziness, nausea, cramping, headaches, and gastrointestinal issues Increase Salt and Mineral Intake: When you go low carb, your insulin levels will tend to go down, which in turn means you don’t hold on to as much sodium as before. You also get rid of excess water that you’ve been holding on to (no carbs to hold water as well) So, to combat this decrease in sodium, the simple answer is to take in a bit more salt as to retain more water Bone broth - has electrolytes and helps the gut: Bone broth is easily digested and soothing to the digestive system - it provides essential minerals, including electrolytes, all provided in an easy-to-absorb form. Electrolytes found within bone broth include calcium, magnesium and potassium (not to mention many other minerals, such as phosphorus), which are important for supporting healthy circulation, bone density, nerve signaling functions, heart health and digestive health Gut Health: Certain bacteria prefer to consume protein, sugars, or carbs, while some prefer fats and fat is most commonly correlated with an increase in the bacteria that produce endotoxins - so on a keto, endotoxins are more likely to thrive. This can result in nausea… Collagen: The main structural protein found within the human body that helps form connective tissue and “seals” the mucosal lining of the GI tract. Glutamine: Bone broth also contains glutamine, which has protective effects on intestinal mucosa by decreasing bacteremia and epithelial cell apoptosis, enhancing gut barrier function, and influencing gut immune response - glutamine can fight against bad gut flora by protecting against mucosal breakdown in the gut. Stay Hydrated: Dehydration can often give you headaches, nausea, and fatigue so make sure you also drink plenty of water during this period is critical. References: 1) Keto Flu: An In-depth Guide to Beating It - Nutrition Advance. (n.d.). Retrieved from http://nutritionadvance.com/keto-flu/ 2) Keto Flu: What It Is and How to Beat It the Healthy Way. (n.d.). Retrieved from https://thrivestrive.com/keto-flu/ 3) 7 Ways To Prevent Keto Flu - DrJockers.com. (n.d.). Retrieved from http://drjockers.com/7-ways-prevent-keto-flu/ 4) Bone Broth Benefits and Uses | Wellness Mama. (n.d.). Retrieved from https://wellnessmama.com/23777/bone-broth-benefits/ Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 204664 Thomas DeLauer
What Causes a Fatty Liver: 4 Ways to Fix
Subscribe for 3x 4 Videos Per Week here: http://www.ThomasDeLauer.com Click here to subscribe to my YouTube Channel: https://www.youtube.com/thetdelauer?sub_confirmation=1 Fatty Liver Disease Causes: 4 Ways to Fix It- Thomas DeLauer… What is Fatty Liver Disease? Nonalcoholic fatty liver disease (NAFLD) is a term used for a wide range of liver conditions that can affect people who drink very little to no alcohol. Fatty liver can also occur from excess alcohol consumption, but here we will concentrate on NAFLD. NAFLD occurs when an excess buildup of fat in the liver occurs, known as steatosis. Once fat exceeds 5-10% of the liver’s weight, the liver is considered to be a fatty liver. This occurs when the rate of de novo fatty acid synthesis and hepatic fatty acid uptake from plasma is greater than the rate of fatty acid oxidation and export - ie, too much fat is being created and not enough is being metabolized. Liver inflammation is characteristic is nonalcoholic steatohepatitis, one of the more advanced forms of the disease, that can eventually lead to scarring. This damage to the liver is similar to that caused by heavy alcohol use and can progress to liver cancer and cirrhosis (3). Causes: The exact cause isn’t known, however NAFLD is most common among those in their 40s and 50s who have metabolic syndrome, a cluster of risk factors that raise your chances of a wide range of diseases, including cardiovascular disease and type-2 diabetes. (1) Metabolic syndrome includes the following risk factors (2): Midsection fat accumulation High triglyceride level Low HDL cholesterol level High blood pressure High fasting blood sugar levels The majority of these risk factors are tied to obesity, so helping to lose weight and maintain a healthy weight is crucial. What Can You do to Combat Fatty Liver Disease? Currently there are no definitive treatments for fatty liver disease, so treatment is focused on lifestyle changes (3). 1. Cut out drinking 2. Cut out the fruit! Fructose is absorbed via portal vein and delivered to the liver in much higher concentrations as compared to other tissues. Fructose increases protein levels of all DNL enzymes during its conversion into triglycerides. Additionally, fructose supports lipogenesis in the setting of insulin resistance as fructose does not require insulin for its metabolism, and it directly stimulates SREBP1c, a major transcriptional regulator of DNL De-Novo lipogenesis 3. Boost Glutathione Levels- Glutathione is needed in order to recover from a fatty liver. Eat things like eggs, cabbage, broccoli and garlic as they have a higher sulfur content which can help convert into Acetyl Cysteine and create more glutathione in the body. 4. Turmeric- Turmeric is a spice whose use as medicine date back thousands of years in Ayurvedic medicine. Curcuminoids are the compounds in turmeric that give the distinct yellow color and are largely credited with the impressive therapeutic benefits of turmeric. Turmeric is both a powerful anti-inflammatory and antioxidant spice, and it is likely these aspects of turmeric that make it especially helpful for those with NAFLD. Study (7) A randomized double-blind placebo controlled trial took patients suffering from NAFLD and broke them into two groups. One group took 70-mg curcumin once daily for 8 weeks while the other group did the same with a placebo. Multiple measures were taken at baseline and then following the 8 weeks of treatment. It was found that those in the curcumin group experienced a significant reduction in liver fat content when compared to the placebo group - on average the curcumin participants experienced a 78.9% improvement in liver fat content! Additional significant reductions occurred in body mass index, serum total cholesterol levels, LDL cholesterol, triglycerides, and blood glucose when compared to the placebo group. References: 1. Nonalcoholic fatty liver disease http://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liver-disease/symptoms-causes/syc-20354567 2. What is metabolic syndrome https://www.nhlbi.nih.gov/health/health-topics/topics/ms 3. Vitamin E and Non-alcoholic Fatty Liver Disease https://www.nhlbi.nih.gov/health/health-topics/topics/ms 4. Reactive oxygen species https://www.cancer.gov/publications/dictionaries/cancer-terms?cdrid=687227 5. Obesity and nonalcoholic fatty liver disease: biochemical, metabolic, and clinical implications https://www.ncbi.nlm.nih.gov/pubmed/20041406 6. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/ 7. Treatment of non-alcoholic fatty liver disease with curcumin: a randomized placebo-controlled trial https://www.ncbi.nlm.nih.gov/pubmed/27270872 8. Role of Dietary Fructose and Hepatic De Novo Lipogenesis in Fatty Liver Disease. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26856717
Views: 163110 Thomas DeLauer
Build Muscle on a Keto Diet: Nutrition Science
Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://ThomasDeLauer.com Get 20% off Perfect Keto Nut Butter Here: http://www.perfectketo.com/thomas/keto-butter Build Muscle on a Keto Diet: Nutrition Science - Thomas DeLauer Protein Intake In order to gain muscle, you need to have a positive nitrogen balance - nitrogen balance compares the amount of nitrogen coming into the body to the amount being lost If you're consuming more than you're losing, you're in positive nitrogen balance - gaining muscle If you're losing more than you're consuming, you're in negative nitrogen balance - losing muscle Study Journal of Applied Physiology Observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period - Protein oxidation did increase in the high protein group, indicating a nutrient overload bHB & Muscle Sparing Even if your protein intake is low, the ketogenic diet can still elicit a muscle sparing effect One study published in the Journal of Clinical Investigation found that beta-hydroxybutyrate (BHB) decreases leucine oxidation and promote protein synthesis in humans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC303494/ Protein Synthesis & No Carbs Study published in the Journal of Applied Physiology had two groups of participants that consisted of 6 weeks of calorie matched high carb or very low carb ketogenic segments After 6 weeks subjects did a resistance training bout and researchers looked at muscle protein synthesis - found that both groups increased protein synthesis to the same extent ----- Protein is able to stimulate protein synthesis without the aid of carbs - also leucine has been shown to stimulate protein synthesis Training & the Phosphagen System No carbs or fats are used in this system - the regeneration of ATP comes solely from stored creatine phosphate, which allows cells to replenish energy more quickly than any other energy system This is why the phosphagen system is the predominant energy system used for all-out exercise lasting up to around 10 seconds However, there is a limited amount of stored creatine phosphate and ATP in skeletal muscles, which is why fatigue occurs rapidly at higher intensities of activity Keto vs Traditional Study Study published in the Journal of the International Society of Sports Nutrition looked at the effects of a ketogenic diet on skeletal muscle The effect of this diet directly compared the effects of a traditional high-carbohydrate diet to the ketogenic diet 26 resistance-trained men participated in the study and were split into two groups: 5% CHO, 75% Fat, 20% Protein (Ketogenic Diet) 55% CHO, 25% Fat, 20% Protein (Traditional Western Diet) After 11 weeks, the results were as follows: The ketogenic diet resulted in a 2.1 kg greater lean body mass increase. Fat mass decreased on the ketogenic diet by 2.2 kg (0.7 kg greater than the Western diet group). References 1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC303494/ 2) https://www.dietdoctor.com/low-carb/gain-weight#muscle 3) http://siimland.com/how-to-build-muscle-on-keto/ 4) https://ketogains.com/2016/01/protein-synthesis-without-carbs/ 5)https://www.physiology.org/doi/abs/10.1152/japplphysiol.00837.2015
Views: 120494 Thomas DeLauer
Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer
http://ThomasDeLauer.com Click here to subscribe to my YouTube Channel for more free health and nutrition tips: https://www.youtube.com/thetdelauer?sub_confirmation=1 Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer… Fibrous Veggies/Fermented Foods: Not consuming enough fibrous vegetables and fermented foods is a problem that many have when switching to ketosis - consume more fatty meats and less vegetables, specifically non-starchy veggies with lots of fiber. Fibrous Veggies: There are two types of fiber, soluble and insoluble, that can be used to treat and prevent constipation - Both types of fiber are essential for keeping your intestinal system running smoothly. Soluble fiber allows more water to remain in your stool, making waste softer, larger, and thus, easier to pass through your intestines; insoluble fiber adds bulk to your fecal material, which speeds up its passage through your gut and prevents that constipated feeling (1,2) Prebiotics & Probiotics: Probiotics act as a barrier against harmful bacteria by coating the GI tract so that they compete directly with pathogens for space and nutrients. Space is important for bacteria, because before they can colonize and multiply they need to attach themselves to the gut wall lining. By taking a probiotic supplement, you’re making sure that the bad bacteria in your gut don’t grow to harmful levels, and by doing that you’ll reduce the chance of suffering from constipation (3) Study: A study published in the journal Clinical Nutrition found that taking the prebiotic FOS (fructooligosaccharides) with a multistrain probiotic formula containing Lactobacillus and Bifidobacterium strains increased the frequency of bowel movements, and improved stool consistency and constipation intensity in chronically constipated women when compared to those women taking a placebo (5) Hydration: Lack of hydration can be a problem while in ketosis as the lack of carbs means you’ll retain less water - water keeps the food you eat moving along through your intestines and keeps your intestines smooth and flexible. Stools lose a great amount of bulk. This results to slower passage of stools down the colon, and therefore constipation (6) Minerals…. Potassium: As you are holding onto less water when in ketosis, you’re excreting more minerals as well, specifically potassium. Potassium is needed in your colon walls to insure that peristaltic action occurs. Without potassium, colon walls are weak and unable to respond and contract properly when fecal matter needs to be move. Magnesium: Magnesium plays a key role in muscle function, which is why it’s helpful for individuals who suffer from constipation. Your GI tract is one long muscle that must be healthy in order to produce consistent bowel movements - magnesium can help to relax intestinal muscles, allowing bowel movements to pass without issue. Magnesium is also known to attract water, so if you suffer from constipation attracting extra water to your digestive system can help loosen and free up stools. Because magnesium does attract water, it’s essential to drink plenty of water when taking magnesium for constipation - magnesium can lead to dehydration if you fail to drink an adequate amount of water with your supplement. References: 1) How Fiber Helps Ease Constipation. (2011, December 9). Retrieved from https://www.everydayhealth.com/digestive-health/fiber-and-constipation.aspx 2) Does Fiber Relieve or Cause Constipation? A Critical Look. (2016, September 15). Retrieved from https://www.healthline.com/nutrition/fiber-and-constipation-truth#section2 3) How Probiotics Can Help With Constipation. (n.d.). Retrieved from https://www.vitamonk.com/blogs/health/probiotics-and-constipation 4) Probiotics + Prebiotics = Constipation Relief. (n.d.). Retrieved from http://www.naturesmarketholland.com/promog/featuredarticle.asp?id=232&storeID=AC1BE0A89B594EF78157FEBC945DABFE 5) Rodríguez-Cabezas ME , et al. (n.d.). The combination of fructooligosaccharides and resistant starch shows prebiotic additive effects in rats. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20605664 6) Water: A Fluid Way to Manage Constipation. (n.d.). Retrieved from https://www.webmd.com/digestive-disorders/water-a-fluid-way-to-manage-constipation 7) How to Use Magnesium Citrate for Constipation. (2016, April 7). Retrieved from https://www.healthline.com/health/digestive-health/magnesium-for-citrate-constipation 8) Dehydration and Constipation. (n.d.). Retrieved from http://www.purelifeenema.com/dehydration-and-constipation/
Views: 94597 Thomas DeLauer
What Sugar Does to Your Brain & Body: The Truth About Sugar
Please Subscribe for 3-4x Videos per Week + Live Broadcasts! http://ThomasDeLauer.com What Sugar Does to Your Brain & Body: The Truth About Sugar - Thomas DeLauer Sugar’s Effect on the Body 1. Inflammation, Joint Pain, and Aged Skin High sugar foods have been shown to lead to inflammation in the body, which can increase the susceptibility of individuals to these diseases and can also worsen symptoms for those already suffering from them. Scientific surveys have also found that increased sugar consumption, in particular sugar filled soda, may increase the risk of developing rheumatoid arthritis and may worsen symptoms (RA). 1,2 The inflammation caused by sugar not only impacts our health, but also our skins look and feel. When sugars attached to proteins in your bloodstream, advanced glycation end products, or AGEs, are formed. These harmful molecules age your skin through causing damage to the elastin and collagen. This leads to more wrinkles and sagging skin.3 2. Heart Health When you consume simple sugars, the boost of insulin in the bloodstream can cause artery walls to grow faster than normal and lose their elasticity. Over time, this can lead to heart attacks, stroke, and heart disease. Additionally, research suggests that consuming less sugar may help to lower blood pressure, which is a major heart disease risk factor. Studies have found that those who eat a lot of sugar (25% or more of their calories as added sugar) are twice as likely to die of heart disease when compared to those who consume 10% or less of their total calories from sugar.4 Sugar’s Effect on the Brain 1. Addiction Sugar shares many similarities with drugs of abuse. In rat studies sugar has been found to lead to signs of dopamine sensitization and opioid dependence, including cross-sensitization with alcohol and amphetamine, neurochemical and behavioral signs of withdrawal, and alterations in dopamine and my-opioid receptors.6 When you eat sugar, you brain releases dopamine, a neurotransmitter that causes you to feel good. Whole foods, even fruits, do not cause the release of the same quantity of dopamine as processed, sugary foods, such as donuts. As time goes on, your sensitivity to dopamine decreases, causing your brain to need more to feel the same amount of pleasure. This is what causes addiction cravings to sugar. 2. Depression Studies have linked high sugar consumption to depression risk in adults. This leads to the following question: does sugar lead to depression, or does depression influence sugar intake? Case Study: Sugar Impacts and Adverse Effect on Long-Term Psychological Health 7 In a 2017 study published in Scientific Reports, researchers sought to determine if sugar consumption leads to common mental disorder (CMD) and depression or if the reverse is true, that individuals suffering from CMD and depression are more likely to eat sugary foods. Through analysis of repeated measures for 23,245 person-observations from the Whitehall II study, mood was assessed using validated questionnaires and diet through food frequency questionnaires. Researchers found that neither depression not CMD predicted the intake changes found during their analysis where positive associations between sugar consumption and CMD and depression were found. This led the researchers to conclude that dietary sugar intake has an adverse effect on long-term psychological health, including both CMD and depression. So How Much Sugar is too Much? Currently the average adult consumes roughly 22 teaspoons of added sugar per day, which is far more than the American Heart Association recommends: no more than 6 t/day for women and 9 t/day for men.5 Remember that this is added sugar, so not the natural sugars found in fruits, References: 1. Diet and rheumatoid arthritis symptoms: survey results from a rheumatoid arthritis registry https://www.ncbi.nlm.nih.gov/pubmed/28217907 2. Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women https://www.ncbi.nlm.nih.gov/pubmed/25030783 3. Advanced glycation end products https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583887/ 4. Relationship between added sugars consumption and chronic disease risk factors: current understanding https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/ 5. Added sugars add to your risk of dying from heart disease http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp#.WkUypVQ-dE5 6. Daily bingeing on sugar repeatedly releases dopamine in the accumbens shell https://www.ncbi.nlm.nih.gov/pubmed/15987666 7. Sugar intake from sweet food and beverages, common mental disorder and depression: prospectiv e findings from the Whitehall II study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532289/
Views: 258151 Thomas DeLauer
5 Foods High in Potassium that Aren't Bananas- Thomas DeLauer
5 Potassium Rich Foods that Aren't Bananas is an exclusive look at Potassium and the importance it plays in the body. For more tips and information on my 1:1 coaching, visit http://www.ThomasDeLauer.com and click on "Coaching." Now, potassium is critical. It doesn't just come down to muscle cramping. Potassium has a lot of different functions in the body. It's what's called a mineral electrolyte, and what that means is that it helps balance fluid within the body. This is super critical to things like blood pressure. It's also critical to fluid retention. If you've ever felt puffy, or after you go out and have a lot of sodium, you feel puffy, because you don't have that balance between potassium and sodium like you normally do. These are all signs of potassium issues. Potassium also aids in maintaining a proper acid level within the body -- a proper PH -- so it's critical for that. It's also critical for nerve firing, so if you're into working out, if you're trying to get in shape, it is super important that your potassium levels are stored where they need to be so that your muscles can contract the right way. Let's talk about how potassium pertains to exercise, and I want to lead off with a study that I found that was pretty interesting. According to the Journal of Athletic Training, back in 2005, they conducted a pretty interesting study where they took two groups of people. One group of people, they gave a placebo drink. It was just purely water, and they had them exercise for a couple of hours. Now, the other group, they gave them an electrolyte drink loaded with potassium. Well, what was interesting is that those that had the potassium drink literally lasted twice as long in strenuous exercise than those that didn't. The first food that I recommend you eat are beans. The reason I picked beans is because they are so low-glycemic. They don't have a huge effect on blood sugar. I recommend going with something like a pinto bean, because when it all comes down to it, pinto beans have less of what's called an amylase inhibitor, that amylase inhibitor that is present in a lot of other beans, like black beans, can sometimes inhibit the digestion of protein, so go with a light colored bean. The next food I want to talk about is something that is not too exciting, and that's going to be simple spinach or chard. Super, super rich in potassium, again, about thirty percent of your daily value in just a cup. Here's the cool thing, is if you saute that spinach, that one cup of spinach, when you saute it with some coconut oil, not only is it going to help the absorption of the other vitamins and minerals within the spinach, but it's also going to shrink it down so it's practically nothing. The next one is one of my personal favorites, and that is simply some squash. Squashes are great, because again, they're super low-glycemic. They don't affect your blood sugar that much. They're super high in fiber, so they're going to help lubricate the digestive system and get everything moving, but most of all, they're super high in potassium. An acorn squash, to be specific, is going to be one of the best potassium-rich squashes that you can eat. The next one that is another one of my personal favorites is avocados. You watch a lot of my videos, you know I'm a huge advocate of a high-fat diet, simply because so much of our hormone function requires a high level of good fats. Avocado is one of the best healthy fats that you can get, but one half of an avocado also contains about twenty five percent of your daily value of potassium. Now, let's talk about what everyone wants to hear, the shortcut, right? If you're going to take a potassium supplement, which I don't necessarily think is bad -- we all need potassium, we all need magnesium, we all need these minerals because they keep us in balance -- but one of the most common mistakes people make is they go for something like a potassium gluconate, which is okay, but here's the thing. It's water-soluble, so you take that potassium gluconate, your body's going to take what it need immediately and then excrete the rest out. This poses problem if you're trying to have a sustained release of potassium throughout the day, so you want to look for potassium chloride. It's a little bit easier for your body to break down over time, and you're not just going to eliminate it immediately, so if you're exercising strenuously and you need to have that sustained release of potassium, look for that potassium chloride. Potassium gluconate is great if you've got an immediate cramp and you need to get some potassium in you right away. There you have it. We don't have to keep the banana business in business simply because we have muscle cramps all the time, so go and get some potassium in you and see how much better those nerves fire, how much quicker you recover, and how much more brainpower you have after just one or two additional servings.
Views: 461771 Thomas DeLauer
Keto Diet Tip: 4 Easy Tricks to Get Into Ketosis Faster- Thomas DeLauer
Be Sure to Subscribe for 3x Videos Per Week! http://www.ThomasDeLauer.com Check Out Kettle and Fire Bone Broth Here: http://www.KettleandFire.com Keto Diet Tip: 4 Easy Tricks to Get Into Ketosis Faster- Thomas DeLauer… Lymph System: Similar to veins and arteries, but lymph vessels are much smaller, and instead of bringing blood throughout the body, the lymphatic system carries a liquid called lymph. It circulates throughout the body, bathing our cells, providing them with nutrients and oxygen and also picking up unwanted substances like, bacteria, and filters them out of the body. In addition to its cleansing functions, the lymph is also the body’s major fat-processing system – allows the absorption of fats and fat-soluble vitamins from the digestive system, followed by transport of these fats to your blood circulation. Lymph carries fatty acids to the liver, the main fat burning organ, for further processing and metabolism. This causes fat to accumulate in the body, especially in the abdomen, as well as other negative signs of a sluggish lymphatic system. (1,2,3) Exercise – Upper/Lower Splits: The lymphatic system has no heart to keep lymph moving and is instead moved by exercise, specifically muscle expansion and contraction. As muscles tighten, lymph vessels are squeezed and lymph is pushed along and filtered through lymph nodes on its way back to the veins and the heart. The main lymph vessels run up the legs, up the arms and up the torso - the largest groupings are found in the neck, armpits, and groin areas. Caffeine: A study from the Canadian Journal of Physiology and Pharmacology (2016) looked at the effect of caffeine on ketone levels. The study looked at the addition of 2.5 mg/kg caffeine (equiv. to ca. 1.5-3 cups of coffee w/ ~95 mg/cup) and 5.0 mg/kg caffeine (equiv. to ca. 3-5 cups of coffee w/ ~95 mg/cup) to subjects’ breakfast. The lower dose (almost) and the higher dose (more than) doubled the subjects’ concentrations of ketone bodies and free fatty acids in the subjects’ blood – ketones became more pronounced over time. Should be noted that subjects consumed caffeine pills; caffeine in the form of coffee will work just as effectively, but need to be careful of what additives you are including in your coffee (4) MCT’s: Because of their shorter length, MCTs are more easily digested and absorbed in the GI tract than LCTs. Once dietary fats are absorbed by the GI the body must then transport it to the liver where it is metabolized to produce energy. MCTs are transported directly from the gastrointestinal tract through the bloodstream to the liver. Fat metabolism occurs in the mitochondria of the liver and the liver then converts these molecules to fatty acids and ketone bodies. MCTs provide immediate energy because they are able to cross the double mitochondrial membrane very rapidly and do not require the presence of carnitine (LCTs require carnitine to enter the mitochondria) (5) Fasting: The initial phase of fasting involves a process known as gluconeogenesis, which simply means the creation of new glucose. When there is no endogenous glucose to be found, the body will then seek out other ways of getting energy and begins to adapt to these new conditions – on average, if you don’t eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. The more keto-adapted you become the more ketones you’ll successfully utilize. At first, the brain and muscles are quite glucose dependent. But eventually they start to prefer fat for fuel. References: 1) SEER Training:Introduction to the Lymphatic System. (n.d.). Retrieved from https://training.seer.cancer.gov/anatomy/lymphatic/ 2) Functions of the Lymphatic System. (n.d.). Retrieved from https://www.boundless.com/physiology/textbooks/boundless-anatomy-and-physiology-textbook/lymphatic-system-20/lymphatic-system-structure-and-function-191/functions-of-the-lymphatic-system-955-6786/ 3) Lymphatic System | Major Part of the Immune System |. (n.d.). Retrieved from http://www.lymphatichealth.com/lymphatic-system/ 4) Caffeine intake increases plasma ketones: an acute metabolic study in humans - Canadian Journal of Physiology and Pharmacology. (n.d.). Retrieved from http://www.nrcresearchpress.com/doi/abs/10.1139/cjpp-2016-0338#.WXj4w7SjKng 5) New Insights into the Utilization of Medium-Chain Triglycerides by the Neonate: Observations from a Piglet Model. (n.d.). Retrieved from http://jn.nutrition.org/content/127/6/1061.full 6) Intermittent fasting: the science of going without. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/ 7) Starvation response | Open Access articles | Open Access journals | Conference Proceedings | Editors | Authors | Reviewers | scientific events. (n.d.). Retrieved from http://research.omicsgroup.org/index.php/Starvation_response
Views: 748587 Thomas DeLauer
Ketogenic Diet: Best / Worst Nuts to Eat: Thomas DeLauer
Please Subscribe for 3x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com Ketogenic Diet: Best / Worst Nuts to Eat: Thomas DeLauer Top 2 Nuts to Eat: Pecan nuts – 100g contains 4 grams of net carbs. Pecans contain monounsaturated fats like oleic acid along with phenolic antioxidants that are healthy for your heart and help prevent coronary artery disease and strokes. Pecans may help prevent coronary heart disease by inhibiting unwanted oxidation of blood lipids (Also known as lipid peroxidation - process in which free radicals steal electrons from the lipids in cell membranes, resulting in cell damage) Pecans are also rich in magnesium, which is known for its anti-inflammatory benefits. Magnesium intake reduces inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha) and IL6 (interleukin 6). It also reduces inflammation in the arterial walls, reducing the risk of cardiovascular disease, arthritis, Alzheimer’s disease and other inflammatory ailments (1) Macadamia – 100g contains 5 grams of net carbs. Researchers at the Cleveland Clinic found that by taking omega-7 for just 30 days, patients had a 44% reduction in C-reactive protein levels. Not to be confused with Palmitic acid: a saturated fat that is on the World Health Organizations list of most damaging fats to our heart - it is abundant in palm oil and contains properties that can promote inflammation. Study - Gut Health: Study, performed by the European Journal of Gastroenterology & Hepatology - subjects who consumed daily oleic acid versus those who did not - found that those who did consume daily oleic acid were 89 percent less likely to have ulcerative colitis (4) Almonds (Phytic Acid) – 100 grams contains about 10 grams of net carbs. Almonds also have a high phytic acid content - phytic acid, a substance naturally found in plants, serves as the principal storage molecule for phosphorus. Phytic acid binds with other minerals, including zinc, calcium, iron and magnesium. Eating foods high in phytic acid, like almonds, can interfere with the absorption and use of these minerals and lead to a nutrient deficiency (5) When phytic acid binds to a mineral, it becomes a phytate. Once it is a phytate it inhibits the absorption of starches, proteins, and fats. They can be known as “Anti-nutrients.” Cashews – 100 grams contains roughly 27 grams of carbs. The cashew is a nut and is botanically related to mangoes, pistachios and poison ivy. Cashew trees produce a pear-shaped accessory fruit, or pseudo-fruit, called a cashew apple, which gives rise to a drupe that grows on its end. This is the tree’s true fruit, and the seed inside it is the cashew nut. Cashews are actually “drupes” - means “stone fruits” like peaches and plums. Drupes are fruits that have a soft fleshy exterior and a pit with a seed inside. Cashews also contain aflatoxins, which are toxic byproducts produced by certain fungi. They’ve been shown to cause liver inflammation and liver stress and thereby can stress the liver additionally when in a ketogenic state. By and large, cashews tend to be the most inflammatory nuts. Cornell University has aflatoxins listed as a “plant that is toxic to livestock and animals” as well. References: 1) Raw Pecans: Discover 7 Health Benefits of Pecans. (n.d.). Retrieved from https://www.globalhealingcenter.com/natural-health/health-benefits-of-pecans/ 2) Health Benefits of Nut Consumption. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/ 3) Purified palmitoleic acid for the reduction of high-sensitivity C-reactive protein and serum lipids: a double-blinded, randomized, placebo controll... - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25499944 4) Dietary arachidonic and oleic acid intake in ulcerative colitis etiology: a prospective cohort study using 7-day food diaries. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24216567 5) Minerals and phytic acid interactions: is it a real problem for human nutrition? Retrieved from http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2621.2002.00618.x/epdf?referrer_access_token=hKyosYTSAzyDZEFFt6ELP1cP6X_2SPADgqOuugN7stPklO_rHE6K6i63kaZyHCeUPXrtFHHy6F3C2qqhc3X_H_WHEwR0wUmsyBYmoWAG1CZVPIzUMFGawnxriRxMwaSp1-yMCxP3JphUz5rciuLV2l__9pYbR436uJdGLy547fWtMnrscTBCUmDdxwy5aYZx3ccIHX3t1hfxNxJmmNxkvjHtLsD0w5tMIxpD_v23ctQ%3D
Views: 360265 Thomas DeLauer
Ketosis: When to Eat Carbs- Ketogenic Diet | Thomas DeLauer
Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://www.ThomasDeLauer.com Get 20% off Perfect Keto Nut Butter Here: http://www.perfectketo.com/thomas/keto-butter Click here to subscribe to my YouTube Channel for more free health and nutrition tips: https://www.youtube.com/thetdelauer?sub_confirmation=1 When to Eat Carbs in Ketosis: Low Carb Diet Carb Timing & Cheat Meals… On average, the body can only store about enough glycogen for 2 hours-worth of exercise. In ketosis, glucose is not being used by the brain so it goes directly to your muscles. Due to the minimal amount of carbs consumed, some of the protein you consume is converted to glycogen via gluconeogenesis. Not a Critical Need to Refeed, Per Say, however, Glycogen Replenishment is great for those training heavy. Excerpt from the Ketogenic Diet book, published by Lyle McDonald: “The initial storage depot of carbohydrate in the body is the liver, which contains enough glycogen to sustain the brain’s glucose needs for approximately 12-16 hours. We will assume for the following discussion that liver glycogen has been depleted, ketosis established, and that the only source of glucose is from endogenous fuel stores (i.e. stored body fat and protein). After its glycogen has been depleted, the liver is one of the major sources for the production of glucose (gluconeogenesis) and it produces glucose from glycerol, lactate/pyruvate and the amino acids alanine and glutamine. The kidney also produces glucose as starvation proceeds.” Note that athletes, even on a low carbohydrate diet, your body accumulates some glycogen from protein molecules, and they use it when they exercise and then rebuilt it the next day or two. Study 1: The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up: Half of the participants ate low-carb (20% of calories from carbs) for 6 months. The other half ate high-carb (55% of calories from carbs) for 6 months. On test day, athletes ran for 3 hours. The researchers measured the runners’ energy expenditure and gathered blood, muscle tissue, saliva, and a variety of other samples. They then pieced everything together to better understand what each group was burning for fuel, and how hard they had to work. What was more fascinating is that both groups had the same muscle glycogen levels during and after exercise, and they weren’t breaking down their muscles to do it. Link: http://www.sciencedirect.com/science/article/pii/S0026049515003340 Study 2: In one study, looking at well-trained cyclists, the rate of glycogen used by keto dieters was cut by a factor of 4. They were starting out with half as much glycogen as the high carboh dieters, but you’d used glycogen four times more slowly. The study took bits of muscle out of their thigh muscles and measured muscle and measured glycogen before and after. On the same duration of riding and the same intensity, their rate of glycogen use was one-fourth as much. Link: http://www.meandmydiabetes.com/2011/04/14/steve-phinney-low-carb-preserves-glycogen-better-than-high-carb/ Study 3: A study done in Arctic sled dogs by a scientist from Oklahoma State University, named Dr. Mike Davis - took a couple of racing sled dogs up in the Yukon and raced them 100 miles a day for five days in a row. They did a half Iditarod distance, going around the same 100 mile loop every day for five days in a row. He fed the dogs a high fat, moderate protein, low carb diet. He measured muscle glycogen in the dogs before they started. At the end of five days, he did muscle biopsies on the dogs again. That’s after racing 100 miles a day, pulling a sled, being fed adequate calories in a low carb, moderate protein, high-fat diet. At the end of five days, they had more glycogen in their muscles than they did when they started. Their muscle cells were sucking up every little bit of what they could find and putting it right back in the muscle as glycogen. And doing it much more efficiently than when they were fed a high carb diet. Link: http://www.meandmydiabetes.com/2011/04/14/steve-phinney-low-carb-preserves-glycogen-better-than-high-carb/ Synovial Fluid/Cartilage: Rice, potatoes, sweet potatoes, pumpkin or other starchy vegetables are preferable - Proteoglycans are essential for forming cartilage and bone and are a combination of protein and glucose. So starch and protein are essential for good bone formation. Click here to learn about exclusive 1 on 1 consults with Thomas! http://www.thomasdelauer.com Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 443650 Thomas DeLauer
Keto vs Fasting: Which Diet is Better For Your Lifestyle: Thomas DeLauer
Which Diet is For Your Life? Busy Person? Desk Job or Active Job? http://www.ThomasDeLauer.com 20% Off my Keto Collagen Protein: www.perfectketo.com/thomas-delauer Keto vs Fasting: Which Diet is Better For Your Lifestyle: Thomas DeLauer Similarities Weight Loss and Insulin In ketosis, body becomes deprived of glucose and turns to burning fat for fuel When we eat little foods that supply us with carbs, we release less insulin - w/ less insulin the body doesn’t store extra energy in the form of fat for later use Intermittent fasting has been found to decrease blood levels of insulin In a fed state, insulin is elevated so you store excess calories in fat cells. In the presence of insulin, the burning of fat is halted, while the body burns glucose instead In a fasted state, insulin is low. the body starts mobilizing stored body fat from your fat cells and burning this fat for energy (instead of glucose) Constantly eating keeps your insulin spiked, which slows your metabolism I.F. Acute fasting directly influences the stability of neuronal circuits, wiring that dictates the flow of information in the brain and nervous system. The cellular stress and lack of nutrition, due to fasting, blocks the synaptic activity of neurons that normally occurs in the brain, brain slows down Sounds bad, but may be beneficial for brain health -overactive synaptic activity has been associated with diseases like Parkinson's, Alzheimer's Differences Lifestyle vs. Diet Fasting is more to do with When you eat and ketosis is more to do with What you eat I.F. can be utilized everyday, or a couple times per week, more of a “diet” while ketosis is more of a lifestyle In a ketogenic state, it is critical that you do not consume too many carbs, or protein - a state that must be carefully maintained Fasting can be as easy as not “doing” something and you can enter a fasted state by simply not eating for 16-20 hours – it takes a bit longer to enter a ketogenic state With fasting you will likely still consume the same foods you have always done, albeit, less and later in the day Ketosis requires you to change what you buy and consume, since most people aren’t accustomed to having 75% of their diet consist of fats and only 5% carbs Satiation 4 calories in a gram of carbohydrate or protein 9 calories in a gram of fat On a ketogenic diet people usually eat less – fat is a lot more satiating than carbs While fasting, consuming all your calories at the end of the day, makes you feel satiated quicker → eat less Fasting can be a struggle – can struggle to go 16-20 hours without eating References 1) http://burnfatnotsugar.com/assets/if.pdf 2) 10 Evidence-Based Health Benefits of Intermittent Fasting. (n.d.). Retrieved from https://authoritynutrition.com/10-health-benefits-of-intermittent-fasting/ 3) 10 Proven Health Benefits of Low-Carb and Ketogenic Diets. (n.d.). Retrieved from https://authoritynutrition.com/10-benefits-of-low-carb-ketogenic-diets/ 4) Ketogenic diet and mental health. (n.d.). Retrieved from https://www.diabetes.co.uk/keto/ketogenic-diet-and-mental-health.html 5) Intermittent Fasting And The Brain - mindbodygreen. (n.d.). Retrieved from https://www.mindbodygreen.com/0-28129/new-research-shows-how-intermittent-fasting-is-like-decluttering-for-your-brain.html 6) How Does Fasting Affect Your Brain? - Diet Doctor. (n.d.). Retrieved from https://www.dietdoctor.com/fasting-affect-brain 7) 15 Ways Intermittent Fasting Can Improve Your Health | Alternet. (n.d.). Retrieved from http://www.alternet.org/food/15-ways-intermittent-fasting-can-improve-your-health 8) Fat Burning Vs. Carb Burning During Exercise Over Time | Healthy Living. (n.d.). Retrieved from http://healthyliving.azcentral.com/fat-burning-vs-carb-burning-during-exercise-over-time-4741.html 9) The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113752/ 10) Intermittent Fasting and Cognition | The Biohacker Guide by Nootrobox®. (n.d.). Retrieved from https://nootrobox.com/biohacker-guide/intermittent-fasting/cognition 11) 23 Studies on Low-Carb and Low-Fat Diets - Time to Retire The Fad. (n.d.). Retrieved from https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/ 12) Effects of a 3-day fast on regional lipid and glucose metabolism in human skeletal muscle and adipose tissue. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17784905
Views: 534755 Thomas DeLauer
How Does Whey Protein Affect Fat Loss and Insulin - Thomas DeLauer
Click Here to Subscribe: http://Bit.ly/ThomasVid Get Antler Farms Grass-Fed Whey Protein Here: https://www.antlerfarms.com/new-zealand-whey-protein-isolate.htm Website: http://ThomasDeLauer.com How Does Whey Protein Affect Fat Loss and Insulin: Yep, whey protein can cause an increase in insulin, just like sugar! Learn about how it works! http://www.thomasdelauer.com How does whey protein affect insulin and fat loss? Isn't whey a protein, not a carb?? Effect of Whey Protein on Insulin Whey is one of the two main proteins in milk - the other is casein. Whey, like all proteins, is made up of amino acids, the building blocks of protein. When we consume protein, we then break down these amino acids and use them for muscle growth and tissue repair. Whey contains all three BCAAs along with all of the essential amino acids. Whey is highly insulinogenic - consuming whey leads to a sharp increase in insulin levels. This response does not have to do with blood sugar levels - when a food has a high glycemic index, consuming it will cause a large increase in blood sugar levels. In response to this, the body produces insulin to combat the high blood sugar and allow glucose to enter our cells for energy. This is not what is happening when we consume whey - insulin release is responding to amino acids, not glucose levels. Insulin binds to cells to allow them to take up energy, which can be glucose or amino acids from proteins. The amino acids in whey cause an insulin release. Whey also leads to the release of GIP and GLP-1, two gastrointestinal hormones that also raise insulin levels. This increase in insulin is actually a good thing! Whey is a fast acting protein, and the spike in insulin allows amino acids into the muscle cells to encourage repair, helping us to gain muscle and heal quickly. Consuming whey protein has actually been shown to lower blood glucose levels when consumed during or directly before a meal. A 2005 study in the American Journal of Clinical Nutrition found that when whey was combined in a high-sugar meal, individuals with type-2 diabetes had a lower blood glucose level following the meal than if no whey was consumed. This is thought to be because the increased insulin aided the body in glucose digestion. Generally, the better the whey, the higher the insulin spike and thus the more effective at delivering building blocks into the cells for the purpose or repair and growth. Best to consume whey directly following exercise. It is quickly broken down and made available to muscle cells for repair post workout. Whey protein isolate contains 90% protein and thus has less lactose, fat and cholesterol than whey protein concentrate. To get the most out of your protein, go for the whey protein isolate. You will experience less bloating and get more of the benefits - lean, ripped muscles. Too much protein is dangerous, so be sure not to consume excess protein. Excess protein can lead to increased fat storage and calcium loss, which can lead to osteoporosis. References: 1. Facts about Diabetes and Insulin https://www.nobelprize.org/educational/medicine/insulin/diabetes-insulin.html 2. What is Whey Protein? http://www.livescience.com/45120-whey-protein-supplements.html 3. Effect of whey on blood glucose and insulin… http://ajcn.nutrition.org/content/82/1/69.full.pdf+html 4. Metabolic effects of amino acid mixtures... http://ajcn.nutrition.org/content/85/4/996.long Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 179280 Thomas DeLauer
Intermittent Fasting: Why Women Should Fast Differently than Men
Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://ThomasDeLauer.com Intermittent Fasting: Why Women Should Fast Differently than Men - Thomas DeLauer Everywhere you look on the internet, you're going to have someone telling you that fasting is terrible for women. They're going to tell you that your thyroid is going to be destroyed. They're going to tell you that your hormones are going to be completely out of whack, and that you're never going to recover. Well, it's not quite the truth. In this video, I want to give you the A to Z breakdown of what happens to the female body during a fast, during intermittent fasting in particular. How often should a women fast? What can they expect? What's happening with their hormones and what's happening with their reproductive system? In this video, I'm going to take you through A to Z what goes on, starting with the starvation and the hunger hormones, leading into your reproductive hormones, then leading into your thyroid. Let's dive right in, and men, this video's for you, too, because it's going to help describe exactly what's going on in your body, as well. Okay, here's the thing. When it comes down to starvation hormones ... we're talking leptin, ghrelin, insulin, things like that that we have to be paying attention to when it comes down to hunger and satiation ... women are much more sensitive to them. It's nothing bad, nothing wrong with them. It's simply a protective mechanism. It's not the fact that the thyroid's shutting down. It's the fact that the female body is recognizing that there's no food coming in, so they don't want to be producing eggs. They don't want to be ovulating. It's natural. Why would a female body want to produce eggs to stimulate potential reproduction if they're not eating, if they're starving? That's where this whole thing starts. It all has to do with leptin, ghrelin, and insulin. But it goes much more than that. We're going to talk about what's happening with the brain and with the gonads now. Let's talk about GNRH. GNRH is a particular thing that is secreted by the hypothalamus in both males and females, and it has to do with what's called the hypothalamic-pituitary gonadal axis. I know lots of guys that are proud of the HPTA, thinking that it only has to do with testosterone and their male bodies. Oh, no. That's not the case. The HPTA axis, that entire process, is men and women. And here's how it works. Your brain has an area called the hypothalamus. This hypothalamus ends up secreting something known as GNRH. This GNRH tells the pituitary gland to produce luteinizing hormone and follicle stimulating hormone. What these hormones end up doing is triggering the production of sperm and testosterone in men and producing ovulation and triggering progesterone and estrogen in women. They both do the same thing, just with a different end result. We still have the same catalyst, the same hormones. Now what ends up happening is how women go through this process compared to men. Now that we know GNRH and we understand the HPTA has to do with men and women, we can talk about the precursor to the GNRH, which is where the problem really starts, and that's something known as kisspeptin. Where the problem occurs with kisspeptin is just with people not knowing what's really going on. Most of the beef in the fasting community and most of the beef with women fasting in general all has to do with kisspeptin. . References 1) Intermittent Fasting For Women, What You Need To Know To Avoid Hormonal Imbalance. (2017, May 17). Retrieved from http://www.collective-evolution.com/2017/05/17/intermittent-fasting-for-women-what-you-need-to-know-to-avoid-hormonal-imbalance/ 2) Intermittent Fasting for women: Important information you need to know. (2015, March 25). Retrieved from https://www.precisionnutrition.com/intermittent-fasting-women 3) Intermittent Fasting Dietary Restriction Regimen Negatively Influences Reproduction in Young Rats: A Study of Hypothalamo-Hypophysial-Gonadal Axis. (2013, January 29). Retrieved from http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0052416 4) Trepanowski JF , et al. (n.d.). Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Cli... - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28459931 5) Heilbronn LK , et al. (n.d.). Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15833943 6) Fasting and Thyroid. (n.d.). Retrieved from http://www.drsarasolomon.com/fasting-and-thyroid/
Views: 584940 Thomas DeLauer
4 Honest Ways to Naturally Increase Your Testosterone: Thomas DeLauer
Be sure to Subscribe for 3x Videos Per Week! http://www.ThomasDeLauer.com 4 Honest Ways to Naturally Increase Your Testosterone: Thomas DeLauer I'm gonna make this one really, really quick. Talking about testosterone and four quick ways that you could boost it, particularly surrounding the world of sleep. I'm gonna break it down super, super simple, super, super fast, not like my normal videos. By the way, if you like this video, if you like these quick videos, make sure you hit that like button down below the video so that I know, which direction I wanna go with some of my videos. Okay, number one, more weight training the right way. The thing is, is exercise itself produces testosterone, helps hormones out, and contrary to popular belief, but what a lot of people will tell you, it's not just a matter of weight training only. Cardio itself also boosts testosterone, but when it comes to weight training, we wanna be focusing on heavier compound movements. I'm talking about dead lifts, I'm talking about bench press, I'm talking about squats, simply because it causes a secretion of testosterone later on down the line because of the recovery. Now, here's something kind of interesting. What actually happens is right after your weight training, your testosterone levels plummet. A lot of people will tell you that testosterone levels increase right after you workout, wrong. They decrease for quite some time. There's one study that took a group of participants over the course of four weeks, they had them implement heavyweight training. Well, 40% increase in testosterone after four weeks of introducing heavy compound movements, 40%, that's huge. Additionally, if cardio's your game, do some high intensity interval training. We're talking like 90 seconds on, one minute off. That's the best kind of ratio. The next way that you can boost your T, make sure you're getting your vitamin D, whether you're getting that out in the sunlight, or you're supplementing it. You see, vitamin D has a strong corelation with our hormone values because it is a hormone. Studies have shown that people that take about 3,000 iu's of vitamin D per day, end up with 25% higher testosterone levels. Now, all the mechanism is kind of not known, except for the fact that vitamin D does have somewhat of an adipogenic balancing effect on all of our hormones. The next one, intermittent fasting. Why? Simply because intermittent fasting works on something called leptin. Leptin is a hormone that is involved in the hunger process of our body, so when we eat, leptin is produced. Leptin also helps us burn some fat. When we down regulate leptin, we can actually allow our bodies to burn more fat, but also boost a little bit of testosterone. Intermittent fasting causes a decrease in body fat, and there's also direct corelation between lower body fat and higher T levels. It constantly exponentially grows from there. Then lastly, is sleep. The big one that I talked about at the very beginning. Studies are now showing that if you are lacking sleep, you could be suffering from a 60% loss of testosterone. Those that got four hours of sleep verses eight hours of sleep, the ones that got four hours had 60% less testosterone than those that got eight. So yeah, you wouldn't think that sleep plays such a big role. Make sure you're getting that sleep, make sure you're getting those fasting days in now and then, make sure that you're focusing on your vitamin D and your sunlight, and also make sure you are lifting heavy. As always, keep it locked in here on my videos and I will see you on the next one.
Views: 118734 Thomas DeLauer
Keto Diet vs. Paleo Diet: Which Diet is Healthiest for You- Thomas DeLauer
Please Subscribe for 3x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com Subscribe for 3x Videos Per Week! http://ThomasDelauer.com Keto Diet vs. Paleo Diet: Which Diet is Healthiest for You- Thomas DeLauer… The idea behind the Paleolithic diet is to replicate the ways that our ancestors ate; ancestors could only hunt and gather - had little access to grains and no access to processed foods. The ketogenic diet is designed to completely alter your internal state, a state in which your body burns fat. The Keto diet was originally developed for disease management and to this day is being used for conditions such as epilepsy. So, a paleo diet, just like a keto diet, focuses on getting fat and protein as a primary source of energy. However, the big difference is paleo doesn’t avoid carbs. While both diets came about for different reasons, they are both used (mainstream-ly) as effective tools for weight loss. Similarities - Health Benefits In addition to noticeable weight loss effects, collective studies from the European Journal of Clinical Nutrition, Journal of Internal Medicine, The Journal of Clinical Endocrinology & Metabolism, and the New England Journal of Medicine have found that both Paleo and Keto diets are effective at reducing triglycerides, blood pressure, blood sugar and insulin levels (1,2,3,4) Despite providing similar health benefits, they do have some key differences. Key Differences: Carbs, Fats and Glucose- The main difference is that a Keto diet is truly low carb, whereas a Paleo diet is not necessarily low carb – paleo relies on glucose and keto relies on ketones A keto diet requires you to adhere to a strict macronutrient ratio (75% fat, 20% protein, 5% carb) The paleo diet still utilizes glucose for much of its energy so carbs are still a big part of the diet. In order to be in ketosis and utilize ketones, your body needs to be starved of glucose, which results in the body burning fatty acids that produce ketones; an alternative source of energy to glucose. Ketosis is a state that you have to achieve, paleo is about avoiding certain food groups. So a paleo diet is a little more forgiving as having too much of one macro or another won’t kick you out of a metabolic state, unlike keto. Dairy: The Paleo diet removes foods that are hard for the body to break down and can wreak havoc on gut health — dairy products are one of them. Keto dieters often eat dairy products because they’re high in fats while also being low in carbohydrates. Artificial Sweeteners/Food Quality: The Paleo diet cuts out most processed food, especially ones with artificial sweeteners and additives - focuses strongly on choosing whole foods that are nutrient-dense, high-quality, and free from toxins. However, on the Keto diet the only requirements are that your food is low-carb/high fat. This means diet soda is technically Keto approved and so are other artificially sweetened low-carb junk foods - Although a healthy Keto diet should also include high quality food, it isn’t the emphasis. Summed as short as possible - No processed foods vs no carbs (5) Paleo and CrossFit: Carbs are staples for CrossFit and athletes, but they are somewhat restricted in the Paleo diet. The Paleo diet also eliminates grains and legumes (both key carb sources for athletes), as well as dairy, salt, and vegetable oils. Carbs that are allowed on the paleo diet (no grains, for example) are too low on the glycemic index to replace glycogen mid- and post-run as quickly as endurance athletes typically need. You’re not low enough on carbs to be producing ketones so you’re not using fat as a main source of energy, and not high enough on carbs to be receiving enough energy from them (6) References: 1) Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19209185 2) A Palaeolithic-type diet causes strong tissue-specific effects on ectopic fat deposition in obese postmenopausal women. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23414424 3) A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in h... - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12679447 4) A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity — NEJM. (n.d.). Retrieved from http://www.nejm.org/doi/full/10.1056/NEJMoa022637 5) Paleo vs Keto Diet: What's the difference? - Open Sky Fitness. (n.d.). Retrieved from http://openskyfitness.com/paleo-vs-keto-diet-whats-the-difference/ 6) The Secret Truth About the Paleo Diet | ACTIVE. (n.d.). Retrieved from http://www.active.com/nutrition/articles/the-secret-truth-about-the-paleo-diet
Views: 194995 Thomas DeLauer
Protein: How Much do we Really Need? | Positive Nitrogen Balances- Thomas DeLauer
Click Here to Subscribe: http://Bit.ly/ThomasVid Get Antler Farms Grass-Fed Whey Protein Here: https://www.antlerfarms.com/new-zealand-whey-protein-isolate.htm Website: http://ThomasDeLauer.com Protein: How Much do we Really Need? | Positive Nitrogen Balances - Thomas DeLaue So many of the people that I work out with think that they need much more protein than they actually do. I'll explain this and more in this video, but also at http://www.thomasdelauer.com Maybe the most common question asked to nutritionists and personal trainers is how much protein do I need? We all want to have the best bodies that we can and be in great shape, building muscle and eliminating fat, and in order to gain muscle we need protein. Protein is made up of amino acids, also known as the building blocks of protein. Some of these are essential, meaning that they must come from the diet, while others are nonessential, meaning that when our bodies are functioning properly we are able to create these on our own. There is not an exact formula that gives an individual the correct amount of protein for them. This varies based on the individual, and factors such as age, sex, physical activity and protein source come into play. Protein, fats and carbs contain hydrogen, oxygen and carbon, but only protein contains nitrogen. You can have your protein levels determined through nitrogen testing. Your body will eliminate excess protein, so the level of nitrogen excreted can be measured and used to estimate the amount of protein in the body. The nitrogen content is measured from your urine. There are three outcomes of the nitrogen test: positive, negative and equilibrium: Positive Nitrogen Balance: nitrogen intake is greater than nitrogen loss → best for muscle growth Negative Nitrogen Balance: nitrogen output is greater than nitrogen loss → you need more protein! This is a catabolic state where your body is pulling protein from your muscles to get the nitrogen that it needs. Equilibrium: nitrogen intake and nitrogen output are equal. Overtraining can cause a negative nitrogen balance. Health problems include: -Muscle deterioration -Hampered immune system - fewer antibodies to fight infections Tips to Maintaining Equilibrium or a Positive Nitrogen Balance: -The quantity of protein needed- Your protein intake is not as simple as the number of grams of protein - you need to be getting all of the essential amino acids, so some forms of protein are not as valuable as others. Workouts are best kept to 45 minutes or less. Studies have found that both endurance and strength exercises may act in such a way that the body retains amino acids rather than excreting them. They have also found that high protein diets are advantageous to keeping muscle and burning fat during periods of energy restriction - ie diets. There is evidence that training triggers muscle protein synthesis. Studies show that when you work out, muscle protein synthesis is greater than muscle protein breakdown. This means that athletes may actually need less protein than someone on a diet. This recommendation would be more appropriate for someone who is obese and trying to lose weight, who might have a lower energy output. High protein diets have been shown to be very helpful during periods of caloric restriction and weight loss. Using nitrogen balance data it was found that the protein requirements for strength athletes is 1.3 grams protein per kg of weight per day (0.6 g/lb) and for endurance athletes 1.1 grams protein per kg of body weight per day (0.5 g/lb). References: 1. Amino acids and implications for athletes https://www.researchgate.net/publication/262867337_Amino_Acids_and_Implications_for_Athletes_protein_synthesis_and_recovery 2. Evaluation of protein requirements for trained strength athletes https://www.researchgate.net/publication/21681796_Evaluation_of_protein_requirements_for_trained_strength_athletes 3. Dietary protein for athletes: from requirements to metabolic advantage http://www.insideoutsidespa.com/archive/phillips-dietary-protein-athletes.pdf 4. Blood urea nitrogen: what it is and why yours is high (or low) https://www.metaboliceffect.com/blood-urea-nitrogen-what-it-is-why-is-yours-high-or-low/ 5. Protein - which is best? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ 6. Nitrogen balance and protein requirements http://www.ucl.ac.uk/~ucbcdab/Nbalance/Nbalance.htm 7. Dietary protein and nitrogen utilization http://jn.nutrition.org/content/130/7/1868S.full
Views: 241588 Thomas DeLauer
Burn Carbs and Lower Blood Sugar with Turmeric- Thomas DeLauer
Burn Carbs and Lower Blood Sugar with Turmeric- Thomas DeLauer: The trick is to know when to utilize specific foods, and in this case, a specific spice. Turmeric has so many properties, but its carb control properties are amazing! http://www.thomasdelauer.com Fat loss is simple - in order to lose fat, you need to learn to control your insulin levels. Your pancreas releases insulin when you eat, and even larger quantities of insulin are released when you have a carb-heavy meal. This happens because carbs are converted to sugars in your blood, and the insulin is needed to control your blood sugar. When you snack consistently and eat a lot of carb heavy foods, your pancreas does not have the time it needs to rebuild insulin for your next meal. Insulin remains in your blood for about 2-3 hours after a meal, and if you eat lots of carbs your pancreas never has a break from working to produce more insulin. Over time this leads to the pancreas not being able to release sufficient insulin, which can lead to type-2 diabetes. Glucagon and insulin: glucagon and insulin work together in a balancing act. When blood sugar levels drop, glucagon tells the liver to release stored glucose to maintain blood sugar levels. This is when fatty acids and ketone bodies are released, which equals fat burning. Insulin and glucagon cannot be present at the same time, so if we are consuming lots of carbs and always eating we always have insulin in our blood, and glucagon doesn’t have the chance to kick start fat burning. So, consuming carbs leads to a higher insulin release, hampering fat loss and eventually leading to type-2 diabetes. What can you do? Snack less and eat fewer carbs, allowing your insulin levels to drop. You can also add turmeric into your diet. Traditionally used in Chinese medicine Asian cuisine, turmeric has been utilized for many years. Recently the blood sugar lowering effects of turmeric have been found in studies. A 2008 study published in Molecular Nutrition & Food Research found that both mice with diabetes and those without experienced lower blood glucose levels when curcumin was added to their diets for 6 weeks. When you lower your blood sugar you thus lower your blood insulin levels, allowing glucagon to get your fat burning mode started. Simply add turmeric to your meals to reduce your blood sugar levels and thus the amount of insulin released after your meals. Combine this with eating fewer carbs and you can help to control insulin, allowing for fat loss. 1. Carbohydrates and Blood Sugar https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ 2. Effect of Curcumin Supplementation… http://www.ncbi.nlm.nih.gov/pubmed/18398869 3. Meal frequency http://robbwolf.com/2013/07/18/meal-frequency/
Views: 74410 Thomas DeLauer
Ketogenic Diet: Top 3 Ketosis Tips for Results: Thomas DeLauer
Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://www.ThomasDeLauer.com Get 20% off Perfect Keto Nut Butter Here: http://www.perfectketo.com/thomas/keto-butter Ketogenic Diet: Top 3 Ketosis Tips Everyone Should Know: Thomas DeLauer Consume Enough Salt On a glucose-based diet, glycogen is produced in the liver, which is water-soluble and transported around the body in your blood. The blood stream distributes energy to all the cells and muscles that need it. Glycogen is also stored in the muscles, so the blood-motorway tops-up these stores when required. Glycogen is transported in liquid and is water-soluble - glycogen itself contains a lot of water. It’s stored in liquid form - three to four parts water to one part glycogen When you restrict carbohydrate, you stop consuming glucose, which is from what glycogen is made Your stores of glycogen therefore deplete as your body burns energy, and because glycogen carries 3-4 parts water; your body loses a heck of a lot of liquid as well So in entering a state of ketosis, your body is excreting water and salt through the depletion of glycogen. High salt-levels trigger the thirst mechanism, but if salt-levels are going down (as is water), it naturally follows that the thirst-mechanism is not sufficiently triggered to cover this water-loss. Conversely, when you cut carbs your insulin-levels decrease, which then tells your kidneys to release salt. (1,2) Utilize MCT Oil Using MCT oil is perhaps the most important thing one can do to get into ketosis and maintain it. A diet that consists of long chain fatty acids depends upon 80-90% of calories coming from fat. Adding in lots of MCT oil brings this down to 60-70% fats This is because MCTs are immediately metabolized into ketone bodies and used for energy quickly in the body Many people believe that coconut oil is the same as MCT oil; however, MCT oil is made from coconut oil, it contains 100% pure medium chain triglycerides (capric and caprylic acids) Coconut oil contains about 35% long chain trigylceride (LCT) and 50% lauric acid, which means that coconut oil is only 15% MCT and only 1/6th as ketogenic as pure MCT oil. More simply, MCT’s can be metabolized quickly into ketone bodies, which means that the body metabolizes the MCTS’s quickly because it recognizes them as more of a carb than a fat. MCT’s have also shown to enhance thermogenesis in the body, thereby promoting fat burning. MCT’s also have fewer calories, which will essentially allow you consume more proteins and carbs, making ketosis easier to maintain. (3,4) Watch Protein Consumption Too much protein is bad for ketosis because our bodies have an energy process called gluconeogenesis The body’s preferred source of fuel is glucose, which it gets first from carbohydrates on a standard diet. However, if enough carbs aren’t present, which is the case when you’re eating low-carb or ketogenic, the body will have to turn to other sources for energy. The purpose of the keto diet is to have the body break down fatty acids, which then produces ketones for energy - the process known as ketosis. However, there’s another way the body can create carbohydrate-style energy in the body - by breaking down amino acids from the protein in your muscles. Gluconeogenesis is how your body turns protein into glycogen that can be used as glucose to burn for fuel. Even if you’re eating plenty of fat, if you also eat too much protein, your body can facilitate GNG instead of burning fat for energy. This means that you could spend your whole time thinking you’re eating keto while not actually being in ketosis. (5) References 1) The role of salt in a ketogenic-diet. ‘Keto-Flu’ explained! | country walks in ketosis. (n.d.). Retrieved from https://countrywalksinketosis.com/2014/11/09/the-role-of-salt-in-a-ketogenic-diet-keto-flu-explained/ 2) 10 Critical Ketogenic Diet Tips. (n.d.). Retrieved from http://drjockers.com/10-critical-ketogenic-diet-tips/ 3) 7 Effective Tips to Get Into Ketosis. (n.d.). Retrieved from https://authoritynutrition.com/7-tips-to-get-into-ketosis/ 4) 5 Ketogenic Diet Master Tips - Best Ways to Get Into Ketosis. (n.d.). Retrieved from https://nuvisionexcel.com/5-ketogenic-master-tips/ 5) How Too Much Protein is Bad for Ketosis - Perfect Keto Exogenous Ketones. (n.d.). Retrieved from https://www.perfectketo.com/how-too-much-protein-is-bad-for-ketosis/ 6) The Myth of 1 g/lb: Optimal Protein Intake for Bodybuilders. (n.d.). Retrieved from http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Views: 226689 Thomas DeLauer
Ketosis: What is the Best Ketone Range for Fat Loss- Thomas DeLauer
Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://ThomasDeLauer.com Ketosis: What is the Best Ketone Range for Fat Loss- Thomas DeLauer… Ketone Ranges Overview: -Below 0.5 mmol/L is not considered ketosis -Between 0.5-1.5 mmol/L is light nutritional ketosis -Around 1.5 – 3 mmol/L is optimal ketosis and is ideal for fat loss -Over 3 mmol/L do not mean better or worse results than being at the 1.5-3 level -Between 0.5 & 3 mmol/L **Nutritional Ketosis = 1.5-3 mmol/L, which is the optimal range for fat burning** -Ketones in the 1-3 mmol/l range are not acidifying the body -Over 3 mmol/L Ketoacidosis: Because ketones are acid substances, high ketone concentrations in the blood may create acidosis. Ketoacidosis, commonly referred to diabetic ketoacidosis, is a very dangerous state where an individual with uncontrolled diabetes is effectively starving due to lack of insulin. In normal individuals, or those with well controlled diabetes, insulin acts to cancel the feedback loop and slow and stop the overproduction of ketones (insulin has a suppressant effect on ketone production.) Without this feedback loop, dangerous levels of ketones build up, acidifying the body. The levels can build up to a state that is highly toxic. If someone is in this state, they are usually accompanied with excessive thirst and urination, hyperglycemia, pain, nausea, and deep, labored, gasping breathing (2) References: 1) Pmhdev. (n.d.). Ketone monitoring and management of diabetic ketoacidosis (DKA) - Type 1 Diabetes in Adults: Diagnosis and Management - PubMed Health - National Library of Medicine - PubMed Health. Retrieved from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0084537/ 2) Vieira, G. (2017, July 15). Why DKA & Nutritional Ketosis Are Not The Same. Retrieved from https://www.diabetesdaily.com/blog/2014/11/dka-nutritional-ketosis-are-not-the-same/
Views: 74250 Thomas DeLauer
Top 3 Safest Carbs (Low Glycemic and Gluten Free)
Please Subscribe for 3x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com Top 3 Safest Carbs (Low Glycemic and Gluten Free) Overview of Glycemic Index The “glycemic index” (GI) is a term used to describe the blood glucose response to a particular food - is a method of ranking the effects of different carbohydrate-rich based foods based on their effects on blood sugar. High-GI foods pass rapidly through your digestive system and into your bloodstream, driving up your blood glucose levels and causing insulin to spike. Low-GI foods, on the other hand, pass more slowly through the digestive system and enter the bloodstream gradually, which keeps insulin levels low. (1,2) (55 or less = low, 55-69 = medium, 70 or more, high) Low GI Food Benefits: Increase the body's sensitivity to insulin, improve diabetes control, reduce hunger and keep you fuller for longer, minimize carb cravings, and minimize energy crashes Vegetable: Asparagus - 15 Fruit: Grapefruit - 25 Grain (kinda); Buckwheat - 25 Asparagus - 15 Digestive Health: Asparagus contains significant quantities of the nutrient inulin. Inulin is a kind of complex carbohydrate that is commonly known as prebiotic. It does not get digested until it reaches the large intestine, where it is fed upon by a kind of good bacteria like Lactobacilli. This aids in the improved absorption of nutrients Inflammation Asparagus contains racemofuran, which is a phytochemical that has anti-inflammatory effect on the body By inhibiting an enzyme called cyclooxygenase (or COX), racemofuran interferes with the chemical reactions that end up causing pain when your body's inflammatory response is prompted. (3,4) Grapefruit - 25 Insulin Resistance Grapefruit contains a specialized antioxidant, naringenin that has been shown to improve insulin sensitivity and help maintain a healthy weight - naringenin makes the liver burn fat instead of storing it. Grapefruit helps to lower insulin levels and it was shown in one study that grapefruit worked just as well as metformin in lowering blood sugar levels with a 13% reduced fasting blood sugar level (5) Buckwheat – 25 While most people think of buckwheat as a whole grain, it’s actually a seed that is high in both protein and fiber. It supports heart health and can help prevent diabetes and digestive disorders - buckwheat seeds, also called “groats,” are packed with nutrients and antioxidants Cardiovascular support Buckwheat's beneficial effects are due in part to its rich supply of rutin Rutin counteracts platelet-activating factor (PAF), which causes blood clot formation and which triggers the inflammatory reactions of allergies. Rutin can also reduce the rate at which oxidized LDL cholesterol attracts the white blood cells that transform it into the plaque that hardens arteries. Magnesium Buckwheat is also a good source of magnesium. This mineral relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system. (7) References 1) Glycemic Index and Glycemic Load | Linus Pauling Institute | Oregon State University. (n.d.). Retrieved from http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load 2) The glycemic index. (n.d.). Retrieved from http://easacademy.org/research-news/article/glycemic-index-in-exercise 3) 17 Impressive Benefits of Asparagus | Organic Facts. (n.d.). Retrieved from https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-asparagus.html 4) Asparagus - 13 Health Benefits of Asparagus | avivahealth.com. (n.d.). Retrieved from http://www.avivahealth.com/article.asp?articleid=290 5) Grapefruit juice may protect against diabetes - Health News - NHS Choices. (n.d.). Retrieved from http://www.nhs.uk/news/2014/10October/Pages/Grapefruit-juice-may-protect-against-diabetes.aspx 6) All You Need to Know About Oxytocin and Related Genes - Selfhacked. (n.d.). Retrieved from https://selfhacked.com/blog/the-social-chilled-out-and-empathetic-genes-oxytocin-receptor-snps/ 7) Health Benefits of Rutin - Dosing, Side Effects and FAQs About Rutin. (n.d.). Retrieved from http://www.nutritional-supplements-health-guide.com/rutin-benefits.html
Views: 320121 Thomas DeLauer
Is Stevia Better Than Truvia | Which is Healthier? - Thomas DeLauer
Stevia vs. Truvia: Which is Better? - Thomas DeLauer I answer the question that so many wonder about! Which 'natural' sweetener should you use?! http://www.ThomasDeLauer.com Too much sugar is definitely a bad thing. Leading to diabetes, obesity and many other health problems it is important to eliminate as much refined sugar from our diets as possible. On the flip side of the coin, chemically made no-calorie sweeteners have been linked to conditions such as obesity and cancer, along with other health issues. As happens when there is a need, a plant that is many times sweeter than sugar has emerged: stevia. When shopping, you will see stevia alongside Truvia, and you may find yourself asking, what is the difference? Stevia: (1) -Stevia is a plant-derived sweetener that has been used in Paraguay and Brazil for hundreds of years as a sweetener. It has even been used to treat colic, stomach problems and burns in these regions. -What is sold as stevia here is actually a chemical compound from the plant, not the plant itself. Crude stevia extracts and stevia leaves have not been approved by the FDA due to some health concerns, however a chemical called Rebaudioside A found in stevia has been approved. -Stevia has no calories and is 200 times sweeter than sugar at equal concentrations. -A 2010 study published in the journal Appetite tested multiple artificial sweeteners and stevia against sugar in 31 individuals. It found that those who consumed stevia instead of sugar did not overeat after their meal (which has been found to occur with some artificial sweeteners), and that their blood sugar levels were lower after a meal with stevia than a meal with sugar. Truvia (2): Truvia is not just a brand name for stevia. This is a trademarked brand name that sells a product that is made up of erythritol, stevia leaf extract and natural flavors, in that order. -Erythritol is a sugar alcohol. -Sugar alcohols are found in very small amounts naturally in some fruits, and their benefit is that they are not absorbed when consumed, so there is no increase in blood sugar or release of insulin. -Sugar alcohols have been used as a sugar replacement is many foods, including gum and other sugar-free products. Sugar alcohols have been found to cause dietary upset, such as loose stools and cramping. For erythritol, the quantities it took were much larger than what you would expect to find in a serving of Truvia, however different people respond differently. -Erythritol is added as a bulking agent as it takes a very small amount of stevia to sweeten things, such as a cup of coffee. Summary: *As Truvia has additional ingredients that may cause dietary upset for some people, pure stevia may be the way to go. There are less additives and more of the real thing. References: 1. What is Stevia? http://www.livescience.com/39601-stevia-facts-safety.html 2. Truvia Natural Sweetener Side Effects and Gastrointestinal Symptoms http://www.truviasideeffects.com/Digestion Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 74879 Thomas DeLauer
Ketogenic Diet vs. Low Carb Diet: Thomas DeLauer
Please Subscribe for 3-4x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com 20% Off my Keto Collagen Protein: http://www.perfectketo.com/thomas-delauer Subscribe Here: http://Bit.Ly/ThomasVid Get The Clothes That I Wear at 40% Off - Use Code TD40 at http://www.Hylete.com Ketogenic Diet vs. Low Carb Diet: Thomas DeLauer- Ketosis to Help Your Business? http://www.ThomasDeLauer.com/life-fitness-coaching -Ketosis is when your body turns to fat rather than carbohydrates for energy. Ketosis can occur during fasting, when you reduce the amount of carbs or calories in your diet, during pregnancy or after exercising for a long period of time. Many diets use ketosis as the means of burning fat while maintaining muscle - examples include the Atkins diet and other low-carb diets. This strategy can also lead to decreased hunger. How long does it take to kick your body into fat burning, ketosis mode? Roughly 3-4 days of consuming less than 50 carbs per day, the equivalent of 2 bananas. Benefits include weight loss, seizure prevention, cardiovascular health and type-2 diabetes help, to name a few. How does it Work? When glucose is in short supply, your liver will break down fats into ketones, which are then used throughout your body for energy. Muscles and other tissues in your body use ketones rather than glucose for energy metabolism. In a healthy person, the production of ketones for energy is the body’s natural response to starvation, so this happens when dieting, overnight and during fasting. Glucose or Ketones: Which is More Effective? Many brain diseases, such as epilepsy, are already being treated by the ketogenic diet. The mechanisms to why it helps the brain are still being studied, but there are some possible reasons that ketones seem to be a good energy source for the brain. One major Ketone, beta-hydroxybutyrate, or BHB, provides more energy per unit of oxygen than glucose, and thus may be even more efficient than glucose at providing energy to the brain. (3) -The ketogenic diet has also been found to increase the number of mitochondria in brain cells. In a 2004 study on rats, one group was fed a ketogenic diet while the other was fed a normal diet. A positive impact was found on the gene expression for mitochondrial enzymes in the hippocampus, the memory and learning center of the brain. (4) Ketosis and Body Water Composition: High fat and low carb diets are known to lead to fast weight loss. The fast weight loss is due to water weight being shed (5) -When you decrease carbs, you decrease water storage in the body. Who Can Benefit From Ketosis? If you are looking to shed some body fat, ketosis may be a good tool. This can go along with an exercise regimen as you maintain muscle while losing fat. Ketosis can also benefit those who need to boost brain power as energy may be utilized more effectively in the brain. *Be careful because those with diabetes can get too high of a level of ketones in their blood, which is very dangerous. This occurs due to the low levels of insulin in the blood, which will signal the body to produce excess ketones that will build up in the blood, making the blood pH too low. References: 1. What is Ketosis? http://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis?page=2 2. Diabetes Education Online http://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/ketones/ 3. The fat-fueled brain: unnatural or advantageous? http://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/ 4. A cDNA microarray analysis of gene expression profiles in rat hippocampus following a ketogenic diet http://www.ncbi.nlm.nih.gov/pubmed/15469884 5. Composition of Weight Loss During Short Term Weight Reduction http://www.ncbi.nlm.nih.gov/pmc/articles/PMC333231/pdf/jcinvest00645-0194.pdf
Views: 1628338 Thomas DeLauer
Top 5 Low Glycemic Super Fruits for Weight Loss- Thomas DeLauer
Top 5 Low Glycemic Super Fruits for Weight Loss- Thomas DeLauer Learn more about which fruits are best and when to eat them at http://www.ThomasDeLauer.com Most of us would assume that fruits are a high glycemic carb because they're so sweet. The simple thing is, fruit is metabolized differently. In this video, I want to explain what the five lowest glycemic fruits are that you can eat. Especially as we're getting into summertime you're going to want to start eating a little bit more of that fresh fruit. The number five low glycemic fruit is cantaloupe melon. Now, melons in general are pretty low glycemic but cantaloupe takes the cake. It's also exceptionally high in vitamin K which is necessary in order to absorb vitamin D, so it also has some crucial minerals to it. Now, here's an extra little bonus when it comes to cantaloupe. If you eat the cantaloupe seeds which, mind you, don't taste all that amazing, they are an extremely jam packed source of omega fatty acids. Not only are you getting the low glycemic fructose of the cantaloupe but you're also getting the same effect that you might get from, say, fish oil pills. Now number four, you probably didn't even think this one was a fruit, and that's avocados. You see, avocados technically are a fruit and they do have a glycemic load which means they are going to raise your blood sugar a little bit but they're such a high source of omega 3's and such a high source of healthy fats it slows the breakdown of those carbs. Now, number three is going to be our friend, grapefruit. Grapefruits aren't always the sweetest fruit in the world but they're definitely beneficial when it comes to your health. The reason is, is because they are shown to lower blood lipid levels, they're shown to lower cholesterol. In addition to being a great source of B vitamins they're also going to help you reduce the levels of fat in your bloodstream, they're going to help you lower those levels of cholesterol so you can get on to living a healthier life. Now, the number two low glycemic fruits is one of my personal favorites and that is a plum. The reason that they're so low glycemic is because of the effect they have on the digestive system. You see, they're a little bit slower to digest and they're also high in fiber, hence the old eating prunes to help digestion kind of thing. Prunes are just dried plums. You all know how big I am when it comes to healthy digestion so if you can eat a few plums you're getting that low glycemic effect, that low level of sugar, but you're also getting enough fiber that's going to slow the absorption of that sugar so you don't have the quick surge of it affecting your body and convincing your liver to store it as fat. The number one low glycemic fruit is a strawberry. If you ever look at a packet of strawberries or you ever look at the nutrition facts on a strawberry you'll find that it takes quite a few strawberries even to get yourself to, say, 10 or 15 grams of carbs. In addition to being low in terms of overall carbs, the actual glycemic load of those carbs is exceptionally low. If you're going to indulge I definitely recommend hitting up the berries, adding them to your pre-workout meal, and getting the benefit of not only a low glycemic carb but also some antioxidant and anti-inflammatory benefits. See you in the next video. Click here to learn about exclusive 1 on 1 consults with Thomas! http://www.thomasdelauer.com Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 108182 Thomas DeLauer
When To Eat Carbs to Avoid Gaining Weight- Thomas DeLauer
When To Eat Carbs to Avoid Gaining Weight: In this video, I’m going to show you how you can get the most out of your carbohydrates and when to eat carbs without going overboard and as a matter of fact, I’ll show you how you can utilize just the right amount of carbs to give your brain the pick me up that it needs without having the foggy side effects of too much. For More on How Busy People Get in Shape and Feel GREAT, go to http://www.ThomasDeLauer.com We hear time and time again that consuming carbohydrates in the evening is one of the last things that we want to do. I have clients that almost always approach me that feel that they should eliminate carbs in the evening as they do not want to raise their blood sugar before bed. But I look at this a different way, and I also look at the research that proves that the consumption of carbohydrates in the evening may be better. We just need to know when to eat carbs. You see, when you have carbs in the morning, and start your day with a myriad of different starches and sugars you do two things: 1 – you turn off how easy it would ordinarily be for your body to run on fats for fuel. By giving your body carbohydrates first thing in the morning, you’re giving it a relatively inefficient fuel source to run off, rather than fats that can help support brain function AND make you leaner. But you’re also setting yourself up for rises and falls in blood sugar throughout the day that can make you foggy and lethargic. Since most of the people that I work with are busy professionals, I know how important it is to not crash in the middle of the day. So how can you orient your carbs to help you feel better, keep the brain functioning better, and not have a crash? The answer is eating your carbs in the evening. You can allow your body to absorb the carbohydrates that it needs to support healthy brain function and mood, but you can allow the potential rise and fall of the blood sugar to occur during the evening and night time hours when you don’t need to be worrying about fatigue. As a matter of fact, your brain needs some carbs to support healthy sleep because the ingestion of carbohydrates helps the uptake of tryptophan by the brain, this tryptophan helps the brain produce the neurotransmitter serotonin which calms the brain and allows it to fully defragment and heal overnight. You don’t need much in the way of carbs though, I would recommend only about 0.25g of carbs per lb of bodyweight with your last meal of the day and try to keep them realtively low glycemic with foods such as sweet potatoes or agave syrup. By the time you get up in the morning, your blood sugar will be low again and you can capitalize on a nice high fat breakfast to prime your body into running on optimal fuels to be the best in brain, body, and business. Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 165001 Thomas DeLauer
Keto Coffee Recipe: Better than Bulletproof Coffee: Thomas DeLauer
Be Sure To Subscribe For 3x Videos Per Week! http://www.ThomasDeLauer.com Get My Discounted MCT Oil Here: https://www.perfectketo.com/thomas/c8 Get The Clothes That I Wear at 40% Off - Use Code TD40 at http://www.Hylete.com Keto Coffee Recipe: Better than Bulletproof Coffee: Thomas DeLauer Ingredients: - MCT Oil - Ghee - Cacao powder - Coffee MCT Oil Medium chain triglycerides (MCT’s) are unique fatty acids that are found naturally in coconut and palm oils. They are able to stabilize blood sugar and enhance ketone body production, which makes them a powerful tool to reduce inflammation, improve metabolism and enhance cognitive function Medium chain triglycerides are those that contain between 6 and 12 carbon chains. There are four main types of MCTs: C6 (Caproic Acid) – There isn’t a high quantity of C6 fatty acids in coconut oil, which might be a good thing. Despite being a ready source of ketone energy for your body, it has been found that too much can cause throat irritation and gastrointestinal distress C8 (Caprylic Acid) – This is a rare type of MCT and useful for energy via ketone metabolism. C10 (Capric Acid) – Another major MCT is C10 - considered a useful tool for energy metabolism because (like other MCTs) does not require bile salts for digestive purposes. In short, it’s easy to digest and convert to energy (1) Benefits Digestion and Energy MCTs are easily digested and do not require the production and utilization of bile. The mitochondria are small organs within your cells that are responsible for producing all the energy needed by your tissues. Fatty acids produce energy in the mitochondria but are dependent upon the L-carnitine compound in order for entry. MCTs provide immediate energy because they are able to cross the double mitochondrial membrane very rapidly and do not require the presence of carnitine This results in the production of excess acetyl-coA which breaks down into ketones. The rapid formation of ketone bodies gives immediate energy to the brain and body MCTs act similar to carbs in that they provide an immediate energy source. However, MCTs don’t raise blood sugar or increase insulin levels as carbs do Weight Loss Compared to other types of oils and fats, MCTs seem to have positive effects on fat burning and weight reduction as it helps increase satiety and even raise the metabolic rate at which the body functions. Studies demonstrate that dietary MCTs suppress fat deposition through enhanced thermogenesis and fat oxidation, helping the body produce ketones Ghee Ghee is very similar to clarified butter or butter oil. It’s made by heating butter or milk fat until the liquid fats separate from the milk solids. But unlike clarified butter, the oil is strained and then continues heating until it turns a golden brown color. This caramelization gives ghee a distinct nutty taste, and the entire process removes the milk proteins, sugars, and water. Once the process is complete, ghee is nearly 100 percent fat. Benefits Dairy Free Butter is almost pure fat, but it still has trace amounts of casein and lactose, the two parts of dairy that most often cause allergies. Casein is what gives butter its wonderful creaminess. Ghee has either no casein or lactose or a vanishingly small amount, meaning even very dairy-sensitive people can usually eat it Ghee is more nutrient-dense than butter Really good ghee has a deep yellow-orange color that reflects its high vitamin A content. It’s also got a respectable dose of vitamins D, E, and K, and has twice the short- and medium-chain fatty acids that butter has. On top of that, ghee has more butyrate, an anti-inflammatory fat that keeps you gut lining and metabolism in good shape Cacao Raw cacao is the purest form of chocolate you can consume and is different from the common "Cocoa" Cacao refers to the Theobroma Cacao tree from which Cocoa is derived, and is used when referring to unprocessed versions of the cacao bean. References 1) Benefits of MCT Oil | Wellness Mama. (n.d.). Retrieved from https://wellnessmama.com/98671/mct-oil-benefits/ 2) 5 Reasons to Use MCT Oil for Ketosis. (n.d.). Retrieved from http://drjockers.com/5-reasons-to-use-mct-oil-for-ketosis/ 3) 3 Health Benefits of MCT Oil - Lucky Blog – The LuckyVitamin.com Health & Wellness Blog. (n.d.). Retrieved from https://blog.luckyvitamin.com/supplements/3-health-benefits-of-mct-oil/ 4) Ghee Benefits: For Health. (n.d.). Retrieved from http://www.healthline.com/health/food-nutrition/ghee-health-benefits#weight-loss13 5) Is Ghee Healthier Than Butter? | LIVESTRONG.COM. (n.d.). Retrieved from http://www.livestrong.com/article/435588-is-ghee-healthier-than-butter/ 6) What Is Cacao Good For? - Mercola.com. (n.d.). Retrieved from http://foodfacts.mercola.com/cacao.html 7) http://gethealthygethot.com/2138/the-wonderful-weight-loss-benefits-of-cocoa-powder/
Views: 751415 Thomas DeLauer
Will Fruit Make you Fat? How to Monitor Fructose- Thomas DeLauer
Will Fruit Make you Fat? How to Monitor Fructose Lately, I've had a lot of people asking me to do a video on how carbohydrates work, specifically, how fruit works within the body. You see, fruits got this bad rep. We all seem to think that fruit is horrible because it's a sugar, and it's a carb, and we're living in the low carb generation and yada, yada. The thing is, fruits are important. Come on. They've got a lot of vitamins, they've got a lot of things that we need, and let's not forget the simple fact that they're low calorie. Watch this video to learn the best time of day to eat your fruit! Head over to http://www.ThomasDeLauer.com for more videos and blogs! When it all comes comes down to it, I know some people will disagree, but it is somewhat of a calories in versus calories out game. I want to tell you in this video when you can eat your fruit to get the most effect from it and to make sure that that fructose, the sugar that is found in fruit, doesn't get converted into fat. Before I tell you the best time to eat your fruit, I want to explain how carbohydrates are stored and how they're somewhat metabolized within the body. You see, carbs are important source of energy for us. They're important for brain function, they're important for muscle function. Learn the best times to eat your foods and how they effect you at http://www.ThomasDeLauer.com When you consume carbohydrates, they're stored in the body in one of two forms. They're either stored as muscle glycogen or liver glycogen. What that means is it's a stored form of carbohydrate. Your body will either shuttle those carbohydrates into storage within the muscle or into storage within the liver. The difference is that glucose or the simple monosaccharides that come from regular starches and things like that, those are shuttled in as muscle glycogen and only muscle glycogen. Then you've got fructose. Fructose is shuttle in to the liver as liver glycogen. Glucose will not replenish liver glycogen or liver carbohydrates stores and fructose will not replenish muscle glycogen or muscle carbohydrates stores. It's that simple. There's no crisscrossing. The liver can usually only hold roughly two to three glasses of orange juice worth of fructose or worth of carbohydrates. Whereas the muscles, obviously, you've got a lot more of them throughout your body can hold significantly more. You can get away with eating more starches or more regular sugars or other kinds of glucose than you can fructose. You see, what happens is when you consume too much fructose, the liver glycogen gets full and it triggers an insomatic process that tells the body to start storing the extra fructose as body fat. More often than not, it goes right to the midsection where we don't really want it. This is terrible if you're trying to get in the best possible shape. Well, let me tell you, if you crave some fruit, having it before your workout is probably going to be the best time. Why? Because the body is going to want to use that fructose first because it's readily available for energy. Before it's processed down the liver and stored it's glycogen, it's flown to the blood stream and readily available. The perfect time that you can use it when you're in the gym. Also, you're going to burn through that liver glycogen really quick. You might as well eat your fruit, let yourself have some fun and enjoy the fruit right before you go to the gym. One thing that a lot of people don't really know about is the fact that if your liver glycogen levels are low, we don't have a lot of those glycogens storage in your liver, your body has to produce alanine from the muscles. What that means is that your body starts breaking down the muscle tissue, which means that you can catabolize. You can loss that lean muscle tissue. We have to remember that lean muscle tissue, even if we're not trying to get bulky is ultimately what is going to help keep our metabolism sky rocketed so that we can burn more fat and have more energy throughout the day. They're you have it. Eating your fruit pre-workout is going to be not only help you spare some muscle and let you have your fruit, but it's also going to give you the energy that you need. Let's talk about when not to eat your fruit. You're not going to eat you fruit right after your workout. You see because after you've burn through that liver glycogen, your body starts pulling storage from the muscles. While the first place that your body is going to restore glycogen after a workout specifically is within the muscles. You want to restore the muscle glycogen first. After a workout, get the muscle glycogen filled up by eating starches, and regular glucose, and regular carbohydrates and leave the fruit out of the equation. Remember, it doesn't take much fruit to fill up the liver glycogen. We can take care of that later. Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 545835 Thomas DeLauer
Ketosis and Energy: Do Low Carb Diets Affect Sleep: Thomas DeLauer
Ketosis and Lack of Sleep Ketosis Overview If your body has no more glucose or glycogen, ketosis happens When the body turns to burning fat it creates molecules called ketones Ketones are created when the body breaks down fats, creating fatty acids, and burned off in the liver in a process called beta-oxidation End result of this process is the creation of ketones, which are used as fuel by the muscles and brain Although glucose is the main source of fuel for most people, fatty acids are used by the brain cells when carbohydrate or food intake is low In simpler terms, since you have no more glucose or glycogen, ketosis kicks in and your body will use your stored/consumed fat as energy Insomnia Insomnia is a difficulty falling asleep or staying asleep, or a pattern of chronically poor sleep The condition can be caused by mental states like anxiety or depression, substance abuse, hormonal or lifestyle changes and some medications or illnesses Dietary factors like caffeine or other stimulants, or changes in diet, can also play a part Insomnia can often be treated with lifestyle changes like stress reduction, exercise, and quitting caffeine, tobacco and alcohol consumption. Carbs, Ketosis and Sleep Carbohydrates are often known as “comfort foods” because of their soothing effects on the body They provide the body with a steady supply of glucose to keep energy constant, but they also improve entry of the amino acid L-tryptophan into the brain L-tryptophan contributes to the production of serotonin, which calms the body and helps you sleep Since ketogenic diets eliminate carbohydrates, this dietary source of L-tryptophan is also eliminated L-tryptophan supplements have been shown to help some cases of insomnia Studies have shown that the proportion of rapid-eye movement (REM) sleep to total sleep time is significantly reduced during a VLC (very low-carb diet) when compared to a high-carb diet (1,3,4) Solutions Save some or all of your carbs until you go to bed The carbohydrates will increase insulin, which will allow more tryptophan from the protein to get into the brain and give you a more restful sleep May also try supplementing tryptophan or melatonin Additionally, there may be a histamine intolerance Low carb diets are higher in histamine containing foods, and some people react to higher intake of these foods with anxiety and sleeplessness Histamine - a chemical found in some of the body's cells - causes many of the symptoms of allergies. When a person is allergic to a particular substance, such as a food or dust, the immune system mistakenly believes that this usually harmless substance is actually harmful to the body In an attempt to protect the body, the immune system starts a chain reaction that prompts some of the body's cells to release histamine and other chemicals into the bloodstream Histamine then acts on a person's eyes, nose, throat, lungs, skin, or gastrointestinal tract, causing allergy symptoms (1,4) Foods high in histamine: Fermented or smoked Meats/Fish: Sardine, mackerel, herring, tuna Pickled or canned foods: Sauerkraut, pickles Fermented milk products: Yogurt, kefir, buttermilk Antihistamine medications - these help to fight symptoms caused by the release of histamine during an allergic reaction (2) References 1) Acute effects of the very low carbohydrate diet on sleep indices. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18681982 2) Histamine Intolerance-Could it be causing your symptoms? (n.d.). Retrieved from http://theceliacmd.com/2014/03/histamine-intolerance-causing-symptoms/ 3) The Ketogenic Diet and Insomnia | LIVESTRONG.COM. (n.d.). Retrieved from http://www.livestrong.com/article/503669-the-ketogenic-diet-and-insomnia/ 4) Low Carb Diet Side Effects. (n.d.). Retrieved from http://www.ketogenic-diet-resource.com/low-carb-diet-side-effects.html
Views: 71380 Thomas DeLauer
How to Get the Most out of Vitamin Supplements- Thomas DeLauer
How to Get the Most out of Vitamin Supplements- Thomas DeLauer: When should you take your vitamins? To learn more about how I can help you, head to http://www.ThomasDeLauer.com Many factors play a role on how available vitamins and supplements are when you take them. Fat-Soluble Vitamins: Vitamins A, D, E and K- These are stored in the liver and fat stores in your body, so you do not need to consume these every day. They are easy to get from food as they are not easily broken down by heat when cooking. These are the most important vitamins to eat with food, as the name implies, they are only absorbed and used by the body in the presence of fat. These vitamins dissolve in fat and are then delivered to the bloodstream for use in the body. Not much fat is needed, but if taking a supplement, or even eating fruits and veggies, but sure to have some fat added. If you make a healthy smoothie, add some almond butter or you favorite oil, such as macadamia nut oil. When eating salads, do not use fat-free salad dressings! Olive oil and lemon juice are great options. Be careful if you supplement these vitamins and be sure to check with your doctor if you feel you may need to do so. These vitamins are only needed in small quantities and can build up to a dangerous level if too many are taken. Vitamin D is the main fat-soluble vitamin in the US where deficiencies are common. This is due to inadequate exposure to sunlight. Fortified foods and supplements can help. Try to obtain 5-15 minutes of direct sunlight twice per week to avoid a deficiency, and if this is not possible then talk to your doctor about supplementation. Water-Soluble Vitamins: Vitamin C and B-complex vitamins are water soluble vitamins that you need to be sure to include in your diet daily. Unlike fat-soluble vitamins, these vitamins are not stored in your adipose tissue or liver and are in essence washed from your body daily. Food storage and preparation are important when making sure to get sufficient quantities of these vitamins. Deficiencies are uncommon, however vegans do not have a natural source of vitamin B12 and usually need to supplement. While deficiencies are not common, it is still important to consume daily for bodily functioning. As these vitamins dissolve in water, you do not need to take these with foods, although you can if you want to. Minerals: Calcium and Magnesium (2,4) - These are best taken with food and good to take at night. Calcium is linked to improved sleep due to its muscle relaxing abilities and magnesium has calming effects on the nervous and musculoskeletal systems. Zinc (2,4) - Take with or after meals to avoid stomach upset. Do not take with dairy as calcium hampers absorption. Also avoid taking with iron as large quantities of iron can also hurt your body’s ability to absorb zinc. Avoid taking excess zinc, which can lead to anemia through suppression of copper absorption. Iron (4) - Best to take on an empty stomach. Avoid taking with zinc, calcium and vitamin E as these can decrease absorption. If you have a sensitive stomach you may not do well when taking iron on an empty stomach. If so, take with a light meal. Probiotics (4) - Best to take 30 minutes before a meal as this is when digestive enzymes, bile salts and stomach acid are at low levels. These levels peak after a meal, so this is the worst time to take a probiotic. Fiber (2) - Be sure to separate taking fiber from other nutritional supplements as fiber can hamper mineral absorption. Fish Oil (4) – Fish Oil is best to take with food and with your multivitamin, or other fat-soluble vitamins, if you take them. The fat in the food that you eat can help to aid in digestion and absorption. As fats take a long time for your body to digest, it is best not to take fish oil pills or eat a fatty meal pre-workout. This can cause digestive upset. Multivitamins: As these contain both water- and fat-soluble vitamins, take with plenty of water and some food with fat in it, but try not to take with dairy as this can reduce your absorption of zinc. References: 1. Fat-soluble vitamins http://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/ 2. Water-soluble vitamins http://extension.colostate.edu/topic-areas/nutrition-food-safety-health/water-soluble-vitamins-b-complex-and-vitamin-c-9-312/ 3. Get the most from your vitamin supplements http://www.foxnews.com/health/2014/04/08/get-most-from-your-vitamin-supplements.html 4. A guide to timing supplement intake https://labdoor.com/article/a-guide-to-timing-supplement-intake/
Views: 195270 Thomas DeLauer
Ketosis and Fasting: Do BCAAs Break a Fast or Ketosis: Thomas DeLauer
If You Want More Videos, You HAVE to Subscribe! http://www.ThomasDeLauer.com Ketosis and Fasting: Do BCAAs Break a Fast or Ketosis: Thomas DeLauer Ketosis Overview Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism A traditional ketogenic diet sees you reduce carbs to around 5% of total energy intake with a maximum carb limit of 50g per day. Simply put, a ketogenic diet results in your body using and burning fat, rather than carbs, for fuel (energy) BCAA’s Overview Amino acids are the building blocks of protein. Branched chain amino acids (BCAAs) are so called because of their structure, which includes a “side chain” of one carbon atom and three hydrogen atoms. BCAAs are the only amino acids not degraded in the liver. All other amino acids are regulated by the gut and the liver before being circulated elsewhere in the body. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue (Layman DK 2003). Interestingly, BCAAs are burned for energy (oxidized) during exercise, so they’re also an important exercise fuel. So this poses the question…. If it can be used as fuel, can it break a fast? BCAAs, however, head directly into the bloodstream. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue There are three BCAAs: leucine, isoleucine, and valine BCAA supplementation may reduce muscle soreness, accelerate recovery, promotes muscle protein synthesis and supports fat loss (1,2) Ketosis and Insulin Insulin’s primary purpose is to regulate the metabolism of fats and carbohydrates. The digestive system breaks down carbohydrates, such as sugars and starches, into a molecule called glucose. Insulin allows cells in the body absorb glucose so your body can use it for fuel, ultimately lowering levels of glucose in the blood stream Ketosis and Insulin Ketosis will take place when the body needs energy and there is not sufficient glucose available for the body. This happens when the body is lacking insulin and blood glucose levels become high. BCAAs can Spike Insulin Studies have shown that branched-chain amino acid supplementation increases insulin levels and concentrations of FFAs Leucine, specifically, stimulates glucose uptake for up to 45 minutes (3,4) Insulin and Ketosis Study Despite there being some benefits to supplementing BCAAs, it may not be wise to do so while in a ketogenic state In one study, a man voluntarily fasted for 50 days. His ketones were high (14 mmol/l) and he was injected with insulin (around 0.1 IU/kg, so around 7-8 IU). For 30 min, his ketones and blood sugar dropped and there was a massive uptake of ketones by the brain and ketone production was halted. However, within 30 min his ketones started shooting back up In short, an insulin spike can kick you out of ketosis, albeit temporarily, as insulin clearance is seemingly fast (5) BCAAs While in Ketosis (Increase in circulating BCAAs) In one study dietary replacement of carbohydrate by fats were studied in six healthy subjects, which was preceded and followed by a 3-day period of balanced diet. During the ketogenic diet, levels of free fatty acids, glycerol and 3-hydroxybutyrate rose significantly and glucose levels decreased by 16.5 +/- 3.2% The hormonal pattern switched towards a catabolic mode with a fall in insulin levels (-44.0 +/- 6.3%) and a rise in glucagon concentration (+39.0 +/- 10.4%). https://www.ncbi.nlm.nih.gov/pubmed/6761185 The average levels of gluconeogenic amino acids (alanine, glutamine, glycine, serine and threonine) were reduced by 8-34% while those of the branched chain amino acids increased by more than 50%. Concluded that a ketogenic diet may result in an increase of circulating BCAAs within the body - so supplementing with BCAAs may be even less necessary while in ketosis (6) References 1) All About BCAAs | Precision Nutrition. (n.d.). Retrieved from http://www.precisionnutrition.com/all-about-bcaas 2) Ten Benefits of BCAAs | Poliquin Article. (n.d.). Retrieved from http://main.poliquingroup.com/articlesmultimedia/articles/article/1088/ten_benefits_of_bcaas.aspx 3) The Ketogenic Diet and Insulin Resistance | Ruled Me. (n.d.). Retrieved from https://www.ruled.me/the-ketogenic-diet-and-insulin-resistance/ 4) Ketosis - What is Ketosis, Effects of Ketosis and Ketosis Levels. (n.d.). Retrieved from http://www.diabetes.co.uk/blood-glucose/ketosis.html 5) Hyperlipid: Neuron fuel and function. (n.d.). Retrieved from https://high-fat-nutrition.blogspot.com/2014/07/in-comments-following-previous-post.html 6) Hormonal and metabolic changes induced by an isocaloric isoproteinic ketogenic diet in healthy subjects. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/6761185
Views: 147535 Thomas DeLauer
How to Fix Your Gut Bacteria for Weight Loss: Prebiotics and Probiotics- Thomas DeLauer
How to Fix Your Gut Bacteria for Weight Loss with Prebiotics and Probiotics- Thomas DeLauer: Microorganisms and gut health: Gut health is important for our overall wellbeing. Known as the microbiota, consisting of 100 trillion bacteria, these microorganisms evolved a symbiotic relationship with humans. A healthy gut microbiota is critical for gut health and proper digestions and helps digest foods and provide nutrients while stimulating epithelial cell differentiation and proliferation. These cells regulate intestinal homeostasis, Induce antimicrobial peptide secretion, are intricately involved in the immune system and help to protect from pathogens in our guts. Imbalances in gut microbiota have been associated with: -Obesity and metabolic diseases -Malnourishment -Inflammatory diseases, such as asthma and Crohn’s disease -Allergies -HIV disease progression -Cancer -Depression and mood disorders -Cardiovascular health problems Dangers to the microbiota include: 1. Antibiotics 2. Triclosan in antibacterial gel and soap products 3. Diet low in fiber and high in unhealthy fats and processed foods So how do we help boost the health and diversity of our microbiotas? Probiotics and Prebiotics…. Probiotics are defined by the World Health Organization as “live microorganisms that can provide benefits to human health when administered in adequate amounts, which confer a beneficial health effect on the host.” There are numerous studies that demonstrate the benefits of supplementing with probiotics. Benefits found in studies include the prevention and treatment of: -Diarrhea -Pediatric allergic disorders -IBD, such as Crohn’s disease -Dysfunctions of the gastrointestinal tract -Prevention of respiratory tract infections, such as a cold Probiotic use has been shown to decrease intestinal permeability. Prebiotics are dietary fibers that have a positive impact on our gut microbiota and therefore our health. All prebiotics are fibers, but not all fibers are prebiotics. Prebiotics are food for probiotics, and it is through this mechanism that they play an important role in our health. Insulin and galacto-oligosaccharides are the only supplement ingredients that fulfil the definition of prebiotics. Once in the colon, prebiotics are fermented by microorganisms that live in the colon and form short chain fatty acids (SCFAs). The majority of organisms in the colon are anaerobic and get the energy they need from this fermentation of prebiotics. Our diet is of crucial importance in maintaining a healthy microbiota as different microorganisms require different food from our diets to thrive. The anti-inflammatory effects of fiber are likely due to the SCFAs that they are broken into when fermented by our microbiota. Tips: In addition to eating an organic, whole foods diet, it is a good idea to add in prebiotic and probiotic supplements. Foods high in prebiotics: 1. Asparagus 2. Garlic 3. Onions 4. Oats 5. Soy Beans 6. Leeks Foods high in probiotics (fermented foods): 1. Yogurts 2. Miso 3. Tempeh 4. Kimchi 5. Kombucha Synbiotics are synergistic combinations of probiotics and prebiotics. Switching your probiotic supplement is a good idea. Different strains provide different health benefits, even with strains of the same genus and species exhibiting different effects. Probiotics can be dangerous for those with compromised immune systems. References: 1. The role of probiotics and prebiotics in inducing gut immunity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3859913/ 2. Prebiotics, probiotics and synbiotics https://www.ncbi.nlm.nih.gov/pubmed/18461293 3. Prebiotics and the health benefits of fiber... http://jn.nutrition.org/content/142/5/962.long
Views: 92366 Thomas DeLauer
Morning Drink Recipe: Weight Loss and Adrenal Fatigue: Thomas DeLauer
Thanks for 100K Subscribers! Please Subscribe for 3x Videos Per Week! http://www.ThomasDeLauer.com Morning Drink Recipe: Weight Loss and Adrenal Fatigue: Thomas DeLauer Coconut Cranberry Smoothie Ingredients - Coconut Water/Milk - Cranberries - Pink Himalayan Sea Salt - Cream of tartar - Maca Root (powder) Coconut Water or Coconut Milk One side effect of adrenal fatigue is high blood pressure A 2005 study found that when subjects were given coconut water for two weeks, their systolic blood pressure was 71% lower and their diastolic blood pressure was 29% lower than those who drank plain water. The high potassium content of coconut water has led researchers to investigate the potential benefits for reducing cardiovascular disease risk. Cranberries It is the high levels of the specific substance proanthocyanidins (PACs) that are found in cranberries that helps the body’s immune function to ward off illness and disease. Proanthocyanidins refers to a larger class of polyphenols - these powerful polyphenols are able to nurture the lining of the gut, where a large majority of the immune system is actually located. Because cranberries can ward off harmful bacteria from accumulating and growing in the gut lining, healthy immune-boosting bacteria are able to thrive and create a powerful defense against sickness. The polyphenols may help prevent the build-up of plaque on vessel walls, and the antioxidant components of cranberries are also linked to a reduction in blood pressure. Pink Himalayan Sea Salt It supplies an astonishing 84 unique trace minerals. There are 21 trace minerals that are widely agreed upon to be necessary for the body's metabolic processes Himalayan salt is mined from 200 million year-old seabeds; it is completely free of the heavy metals and other toxins that show up in sea salts harvested from today's oceans. When the adrenal glands are fatigued, they fail to produce adequate amounts of several hormones, including aldosterone. Lack of aldosterone can disrupt the sodium balance at a cellular level. This can actually increase your needs for natural sodium and helps explain the salt cravings many people with adrenal fatigue experience (could explain why certain people favor salty foods more than others). (3) Cream of Tartar Cream of tartar, also called potassium hydrogen tartrate, is an acidic natural by-product of winemaking. Adrenal fatigue can cause hypertension, or high blood pressure, and can lead to heart attack and strokes. If you do suffer from low potassium, however, cream of tartar is a simple fix, packed with 16,500 mg of potassium in a mere 100 grams of cream of tartar (4) Secret Ingredient: Maca Root (powder) Clinical trials have shown that maca has positive effects on energy, stamina, and mood. Maintaining positive energy levels is related to having lower levels of anxiety and depression, both of which maca has been shown to positively help achieve. Maca root is an adaptogen herb, which means that it helps only where it is needed. For instance, if your body is overproducing a hormone, it regulates it back to normal and if your body under-produces a hormone, it helps raise the level until it is balanced. The adrenal glands are part of the endocrine system and are managed by the hypothalamus and the pituitary glands. When someone is suffering from adrenal fatigue, their adrenal glands are unbalanced causing excessive tiredness and horrible stress. Maca root, when used consistently, has the power to nourish and stimulate the hypothalamus and the pituitary glands which in turn brings balance to the adrenal glands References 1) Electrolytes & The Adrenals - Metabolic Healing. (n.d.). Retrieved from https://metabolichealing.com/electrolytes-the-adrenals/ 2) How Potassium Can Help Control High Blood Pressure. (n.d.). Retrieved from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp#.WS0IBrRwe2w 3) Heal Your Adrenals With Himalayan Salt | Synchro. (n.d.). Retrieved from https://besynchro.com/blogs/blog/7149480-heal-your-adrenals-with-himalayan-salt 4) Cream Of Tartar Benefits: Mix With Orange Juice And See What Happens. (n.d.). Retrieved from https://dailyhealthpost.com/cream-tartar-benefits/ 5) Maca Root & Adrenal Fatigue | LIVESTRONG.COM. (n.d.). Retrieved from http://www.livestrong.com/article/417693-maca-root-adrenal-fatigue/
Views: 224682 Thomas DeLauer
Training While Fasting: How to Avoid Insulin Resistance- Thomas DeLauer
Special Limited Offer for Bone Broth Here: http://bit.ly/2xlzyJz COUPON CODE: THOMAS20 for 20% off! Please Subscribe for 3x Videos Per Week + Live Broadcasts! http://ThomasDeLauer.com Training While Fasting: How to Avoid Insulin Resistance- Thomas DeLauer… Insulin Overview: Insulin is a hormone made in the pancreas and the pancreas contains groups of cells called islets - Beta cells within the islets make insulin and release it into the blood. Insulin plays a major role in metabolism - The digestive tract breaks down carbs into glucose. Insulin helps cells throughout the body absorb glucose and use it for energy. Insulin helps muscle, fat, and liver cells absorb glucose from the bloodstream, lowering blood glucose levels. Glucose levels are tightly controlled by insulin so that the rate of glucose production by the liver is matched by the rate of use by the cells. Insulin helps muscle, fat, and liver cells absorb glucose from the bloodstream, lowering blood glucose levels (allows glucose, amino acids, and creatine to enter the muscles) Insulin stimulates the liver and muscle tissue to store excess glucose (1) Insulin Resistance: In insulin resistance, muscle, fat and liver cells do not respond properly to insulin and cannot easily absorb glucose from the bloodstream - the body has to produce higher amounts to keep the blood glucose levels within a normal range. In other words, a person's body won’t be producing enough insulin to meet their needs because the body’s cells have become resistant to insulin. The cells aren’t as responsive to insulin and don’t “allow” enough glucose from the blood into the cells - Glucose remains in the bloodstream, causing high blood glucose levels. Study: A study published in the Journal of Diabetes and its Complications looked at the prevalence of insulin resistance in the United States during the periods 1988 -1994 and 1999-2002 - Found that 32.2% of the US population may be insulin resistant. Main Cause of Insulin Resistance: Insulin is released when the body has just been fed, which halts the body's burning of stored fat - also works on fat cells similar to how it works on muscle cells, opens them up for storage. This may be caused by fatty acid metabolites building up inside muscle cells, termed “intramyocellular fat” that disrupts the signaling pathways needed for insulin to work. Insulin is closely associated with obesity and weight gain, but it can also result in prediabetes and type 2 diabetes. (3) Insulin Sensitivity: When insulin is lowered, your body does not get the message to replenish fat and glycogen - means you are insulin sensitive and your body only requires a small amount of insulin in order to deposit glucose to your cells. Not only does insulin sensitivity promote weight loss, it also promotes healthy brain, artery, and pancreatic cells as they are no longer exposed to high levels of blood sugar for an elongated period of time. High blood pressure (which can result from insulin resistance) puts strain on your heart, increasing your risk of angina, hypertension, coronary artery disease, heart attack and heart failure. Ways to Reduce Insulin Resistance: - Lower your caloric intake (and carbs) - Exercise that burns glycogen and leaves your muscles empty (fasted training a +) - I.F. and Ketosis Magnesium: Magnesium improve and helps correct insulin sensitivity because an intracellular enzyme, called tyrosine kinase, requires magnesium to allow insulin to exert its blood-sugar-lowering effects. Study measured magnesium effects in non-diabetics with metabolic syndrome. Doctors followed 234 participants with three of five metabolic syndrome symptoms; abdominal obesity, high blood pressure or high fasting blood sugar, high triglycerides or low levels of HDL. After 12 months, only one in four met the recommended daily allowance for magnesium which ranges from 320 mg to 420 mg per day. Compared to those who got the least, those who got the most magnesium were 71 percent less likely to have insulin resistance. References: 1) Prediabetes & Insulin Resistance | NIDDK. (n.d.). Retrieved from https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance 2) Prevalence and trends of insulin resistance, impaired fasting glucose, and diabetes. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17967708 3) Insulin and Insulin Resistance - The Ultimate Guide. (n.d.). Retrieved from http://www.healthline.com/nutrition/insulin-and-insulin-resistance 4) Magnesium improved insulin sensitivity - Nutrition Express Articles. (n.d.). Retrieved from https://www.nutritionexpress.com/article+index/vitamins+supplements+a-z/magnesium/showarticle.aspx?id=2029 5) Reversing Insulin Resistance - The Insulin Magnesium Story. (n.d.). Retrieved from http://drsircus.com/diabetes/reversing-insulin-resistance-the-insulin-magnesium-story/
Views: 216357 Thomas DeLauer
How to Blast Belly Fat with Vitamin D- Thomas DeLauer
How Vitamins D & K Blast Belly Fat is an in-depth explanation of the many benefits of vitamins D and K and how they work together to battle belly fat. Find out what the best food sources for these and how they actually help to clot the blood and assist the body in absorbing calcium. Learn all about the supplements that are most important with my coaching Blogs and Videos at http://www.ThomasDeLauer.com How Vitamin D3 Works 1. Vitamin D was discovered in 1920 where its importance in our bodies was realized in discovering a way to cure rickets, a painful bone disease in children (2) 2. Vitamin D fortified foods began within a decade, making rickets rare in the US (2) 3. Vitamins are defined as an essential nutrient that your body cannot produce on its own and must acquire from the diet - Vitamin D is not actually a vitamin, but a hormone, which is a chemical that regulates body physiology. (1) a. Your skin makes vitamin D when exposed to sunlights, so it does not need to acquire it from food if adequate sunlight is available (2) i. The only natural foods that contain vitamin D are fish and egg yolks (2) What Does Vitamin D Do? 1. We are discovering more and more ways that the body utilized vitamin D as time goes on a. Vitamin D receptors, proteins that bind to vitamin D, exists in many of the body’s tissues, including the heart, muscles, endocrine glands, prostate and many others. (2) 2. Bone health - vitamin D is essential for our bodies to be able to absorb calcium. Without enough vitamin D, the body absorbs only 10-15% of dietary calcium, versus 30-40% when our vitamin D levels are normal. How to Get Enough Vitamin D Now that we understand how important vitamin D is in our bodies, and how likely it is that we do not have enough, how do we get more? 1. Sunlight - It can be a good idea to first spend a bit of time in the sun before applying sunscreen a. spend 10-15 minutes three times per week without sunscreen on. This may be enough to prevent deficiencies (5) 2. Fatty fish, such as salmon, tuna and mackerel, and egg yolks (5) 3. Fortified foods: Many foods have been fortified with vitamin D, so look for this at your grocery store. Such foods include some milks, yogurts, orange juices and cereals (2) 4. Mushroom trick: mushrooms are a great source of natural vitamin D a. Exposing mushrooms to sunlight prior to eating them will ramp up their vitamin D levels! So sit them on your window sill or backyard prior to adding them to your food (6) 5. UV Lamps a. They are similar to tanning beds, but not identical. They carry the same skin-cancer risk as the sun or tanning beds, so be careful not to overdo it. These are a great option for those who live where there is little access to direct sunlight (8) 6. Supplementation: Last is supplementation. It is best to obtain some sunlight and concentrate on adding additional vitamin D in your diet. That being said, if you believe you are lacking vitamin D you can always buy supplements. Total recommended intake can vary from about 200 IU to 400 IU per day, including what you get from diet and sunlight. (5) 1. What is Vitamin D and How Does it Work http://www.dummies.com/how-to/content/what-is-vitamin-d-and-how-does-it-work.html 2. Vitamin D and your health: Breaking old rules, raising new hopes http://www.health.harvard.edu/mens-health/vitamin-d-and-your-health 3. How Vitamin D Can Help Slash Your Risk of 7 Different Acute and Chronic Diseases http://articles.mercola.com/sites/articles/archive/2013/01/05/vitamin-d-health-benefits.aspx 4. Six Reasons You Need Vitamin D http://www.mensfitness.com/nutrition/supplements/six-reasons-you-need-vitamin-d 5. Vitamin D http://www.mensfitness.com/nutrition/supplements/vitamin-d 6. One Weird Trick Could Help Your Get Enough Vitamin D This Winter http://modernfarmer.com/2016/01/mushrooms-vitamin-d/ 7. Heart Patients Lacking Vitamin D More Likely to Be Depressed http://www.health.com/health/article/0,,20411991,00.html 8. 12 WAys to Get Your Daily Vitamin D http://www.health.com/health/gallery/0,,20504538_13,00.html Subscribe to the Thomas DeLauer Channel Here: http://www.youtube.com/user/thetdelauer?sub_confirmation=1
Views: 214525 Thomas DeLauer