0:00 hi guys listen I have 2500 videos okay and YouTube 2500 so sometimes when you go to the channel it's hard to find where to start because it's all random so I wanted to create a beginners video the basics so if you're new to my channel if you have friends and family members that are new to my program this is the first video to watch okay so let me just kind of break it down and make it really really fast keto or ketosis what does keto mean when you burn fat your fat breaks down into these things called ketones your body can then use those as fuel okay so your body can actually run in ketones it's a much much
0:45 better fuel source than sugar fuel that most people run on it's cleaner fuel it creates a lot of other benefits which I get into in other videos okay so keto basically means you're burning fat okay healthy keto is a version of regular ketosis but with a twist a principle that I use is you don't lose weight and get healthy you have to get healthy first to then lose weight so getting healthy basically means in relationship to eating providing all of your nutrients okay so you're eating foods that are high-quality that provide all the nutrients so you get the requirements that our bodies need so what I recommend is something called healthy ketosis all right so that's the
1:32 version the other action that I recommend is something called if' what is that that's intermittent fasting what is that that is a it's not a diet it's a pattern of eating and not eating so instead of doing three meals or six meals a day or snacks in between the meals you're eating less frequently why because every time you eat you raise a hormone insulin too much insulin is very dangerous in the body so what we're trying to do with healthy ketosis and in a minute fasting is reduce the of insulin we're not trying to make it down to zero we're just trying to get rid of the excess the vast majority of
2:18 the population has excess insulin but they've never been tested the doctors usually don't test it they're focusing on your blood sugars or blood glucose but not fasting insulin okay I have videos on that but just oh you can watch another video but the point is that we're trying to lower insulin so to do that you need to eat less frequently let's say you start with three meals per day with no snacks and then you go to two meals a day no snacks and that would be considered in a minute fasting and some people do one meal a day but the point is that it's just eating less frequent it's not necessarily focused on lowering calories even though you will be consuming less calories that focus is not on calories it's about eating less
3:04 frequently at the end of the day we want to provide all the nutrients so we need a certain amount of calories the cool thing about intermittent fasting is that because you're eating less frequent the requirements from nutrients go down because the body starts being conservative with its nutrients it starts holding or retaining more nutrients so what you would need for three meals a day okay as far as nutrients you would need less nutrients for two meals a day just because the body adapts sometimes people are concerned about losing muscle mass well the other cool thing is that when you're doing them in fasting certain hormones like growth hormone increases dramatically to protect the muscles from being lost okay so your body tends to
3:50 now conserve protein as well when you do intermittent fasting so you're not going to lose muscle mass so the two main things that help you lower insulin are the reduction of carbohydrates I'm talking about the sugar refined carbs the grains the pasta the cereal the biscuits the waffles the juice the alcohol I have a lot of videos on this right here like a ton but that just kind of gives you the summary and also number two eating less frequently what we're doing when we actually draw carbs and we eat less frequently is where adapting to fat-burning you're actually making a new cellular machinery to run your body on fat fuel okay and no
4:38 longer on sugar now what happens when you consume too many carbs the insulin comes in and takes it out and converts it to fat so a lot of fat on your body right now has came from the carbohydrates not necessarily the fat that you ate but the carbohydrates that you ate the other thing that people don't realize is this in the presence of too much insulin you can't lose this VAT so if you have a stubborn metabolism and you can't lose weight we know you have too much insulin is there a quick test to know if you have too much insulin yes just look down right now and if you could see your belly you have too much insulin because these are the main symptoms of high insulin belly fat high
5:23 blood pressure high cholesterol fatigue especially after eating decrease cognitive function lack of focus poor memory Moody irritable sometimes depressed grouchy because the blood sugar issue cravings for carbs for sure and you're hungry all the time especially between meals when you get your body in the fat burning and now your body is burning fat between meals because before it wasn't it was dependent on your diet and dietary sugar so now when you're burning your own fat wow you get rid of the hunger okay you're not hungry anymore it makes it easy to do this you don't crave anymore
6:09 that's why healthy keto and a minute fasting is very successful long-term because it allows you to stick to it because you're not hungry all the time you're not craving sometimes when you look up keto you'll see this little pie chart thing right here it'll say 20% protein maybe 70% or 65% fat as far as the total calories 5% carbs okay this is very confusing for people because you have to calculate calories into grams and this and that this is the simplicity right here if you just envision your plate okay this is your plate half of the plate should be salad or vegetables okay a quarter the plate should be protein and the other
6:55 quarter should be fat so this 65 or 70 percent fat which seems like a lot of fat now remember one gram of fat is more than twice the calories of carbs and protein so this is misleading in reality the volume of fat is really only you know a quarter of your plate and and love this fat is actually mixed with the protein so it's not as much as you think and then we have this small amount of carbs out here just to keep it really really simple okay and healthy keto in a minute fasting is not just about weight loss it's about getting you super healthy for reducing inflammation for helping your cognitive function helping your overall mood making the body work better okay so
7:42 now that you have the basics now you can go to the rest of the videos thanks for watching if you're liking this content please subscribe now and I will actually keep you updated on future videos
