flip a switch so your body starts burning fat for fuel again even if you've been following a
strict keto lifestyle i have some tips for you to help you that i'm following currently within
my lifestyle this is information that i've been researching and i've been implementing as you
guys know i lost 60 pounds of keto um within less than five months i have a video on this
channel where you can watch my transformation if you want to check that out i have been following
the ketogenic lifestyle ever since now i'm in a place right now where i'm like you know i'm
gonna get to that next level and so i'm gonna share with you guys today exactly what i'm doing
what to do when keto stops working okay and then there's gonna be a follow-up video later on
as i share with you guys after implementing these and how they worked in my own lifestyle
so the very first thing is to stop snacking if you've been doing keto for a while chances are
you've picked up the habit of snacking because it's very common to start doing that and it gets
easy to do that but listen every time you snack you are causing an insulin spike you're causing
insulin to be released in your system and you don't want that you want the as few insulin
spikes as possible and so spacing out your meals is ideal so number one try to stop snacking if i
can give you guys an analogy let's just say your body is a vehicle right and you are going to the
gas station literally every hour to add a little bit of gas what we want to do is instead of doing
that which is extremely inefficient and then just letting yourself run out of gas every hour
why don't you just fill up the whole tank so you're going to eat more at your meals
but you're going to space them out and you're not going to snack in between and that brings
me to the next tip shorten your eating window so a lot of times you're doing intermittent fasting
along with keto that's what most people do if they don't do it in the beginning they
pick it up along the way time restricted eating could be the very most important piece to
the entire puzzle if your goal is to lose fat so if you're doing time restricted eating which means
you have an eating window that you have cut down either your eating window is 12 hours eight hours
six hours four hours whatever your eating window is and then you're fasted the rest of that time
the goal there is to shorten your eating window a little bit so you're just fasted a little bit
longer and that's going to help bust through and break a stall as well tip number three and that
is to stop consuming sweeteners or sweet flavors within your fasted window now this is something
new that i started implementing and trying out for myself because i had been following the rule
of just sticking to around 50 calories or less while fasted and consuming only specific types of
um products while i am fasted or a fat coffee and that sort of thing now if you're trying to bust
through a plateau or you're trying to get just like shift your body into the next gear there
have been some research that shows that consuming stevia or sweet things while you are fasted can
actually cause your body to produce insulin even if and this is the big part even if you don't see
it on the glucose so even if your glucose is not rising your body could still be producing insulin
in response to the sweet flavor because your body is ready for some sweet dessert so it's like your
body is getting ready to shuttle that sugar into your cells which it's releasing then the insulin
to do that insulin is a fat storing hormone if you have insulin in your system guess what guys
your body can't burn fat at the same time so while you are in your fasted window and this i think has
been the biggest shift for me is try to consume nothing that has any sort of sweet flavor to it or
sweetener to that so for me that's black coffee and that's water so i started consuming doing
this like over the past couple weeks i have done enough research on the topic to realize that this
could be really really really helpful now for some people they can still consume sweet things
they have no problem continually losing but if you stopped losing or you stalled out losing then
you want to shift around what you're doing within your fasted window so fasted workouts are great if
you're doing a workout or doing a high intensity training workout lifting weights those are great
things now also keep in mind keep in mind if you're lifting weights your body's building and
putting on muscle which is not going to show up on the scale as a loss it's going to show
up on the scale as a gain or a maintain so keep that in mind what type of workouts you're doing
i don't actually like to track with this scale but just keep that in mind okay and so during the
fasted window if you don't consume stevia and if you don't consume anything that has like a sweet
flavor to it which means if you're doing fat coffee so let's say you're doing like a butter mct
oil coffee if you do that which by the way i gotta tell you guys i did that for like three months and
now and it was really really great as far as like balancing hormones and stuff and so if you like to
have a fat coffee while you are fasted um then i recommend just not putting any monk fruit in there
not putting any sweetener in there and just doing it like bitter just plain like that i actually
switched over to all the way black coffee while i'm fasted because i'm kind of testing it out for
myself to see how i do with just black coffee because i've been doing the fat coffees for a
while i balanced out those hormones now all of a sudden i'm trying to shift and trick my body now
into utilizing the fat stores on my body for fuel a lot of times we track your ketones in your blood
and you don't really track glucose as much but here's the problem with tracking ketones okay
when you track ketones your your body might be extremely efficient at using the ketones that
are in your blood circulating in your blood as fuel and so you might actually have a low ketone
reading which doesn't necessarily mean you're not burning fat and it doesn't mean that you're not
in ketosis okay so it's kind of an uncontrollable thing to be tracking instead if you track glucose
you actually start being able to be in control of what happens with the foods that you're eating now
i installed a continuous glucose monitor on my arm for my metabolic health and to be able to actually
track minute by minute what foods are doing in my system so i can figure out for myself how my body
reacts to foods and what i should be eating and what i shouldn't be eating and some foods that i
thought i shouldn't be eating actually aren't that bad and some foods that i thought are great that i
would be consuming all the time turns out i want to take those out of my diet completely which i
didn't learn until i started tracking my glucose so i think tracking glucose is a much stronger
method than tracking blood ketone levels and i don't even prick my finger anymore i don't even
check blood ketone levels but that's going to bring me to the next tip which is i personally
if you guys have been following along for a while you know i love this product this nat ketones i
used to consume it fasted all the time which i will begin doing again once i actually hit that
point where i'm like okay i'm testing out this whole no sweetener thing within that range of my
fasted window i'm using this system still and i'm using it just in a different way than i was before
so i'm consuming my nap ketones in the afternoon after my fast is broken or right before i
break my fast so i'm just trying to stick to hitting that noon mark once i hit that
noon mark that's when i'm gonna start consuming whatever the heck i want so from noon until 8 pm
i that's when i use any supplements i want to use or drink any type of energy type of product just
like the ketones right so i drank the ketones for the energy the focus the mental clarity to help me
stay on track with following a ketogenic lifestyle because it's really important that
you stay on track with following the ketogenic lifestyle as well as if i fall off track with
keto i like to consume the ketones to elevate my blood ketone levels while there's still glucose
in my system so that i can help myself get back to staying on track with keto okay so i do this
in on a daily basis there's two different kinds of ketones there's a powdered one that i use or
a liquid not ketone that i use both of them are incredible they both have great benefits really
really high b vitamins which are helpful as well as some micronutrients which is great if you're
following ketogenic lifestyle so um if you are in a weight like plateau right if you're in a plateau
and you need something to help you get that energy in the afternoon because a lot of times people
will like lack energy and that will cause them to go overboard on eating carbs or eating foods
they're not supposed to eat and just not feeling right or your mood is dropping and you notice that
you don't have like a good mood and maybe you snap at people that's your signal probably you want to
try those ketones out see how they feel integrated into your lifestyle and test it out for yourself
now if you're just barely getting started on time restricted eating and you're just getting used to
this whole lifestyle of stretching your first meal out until like noon or after that then i
would suggest consuming those ketones within your fasted window as the only method that or the only
thing that has any sort of sweetener in there but like i said this is a personal choice you're going
to kind of do this and build this how it works best for you the goal is to get you to start
getting into the habit of being able to push your feeding window back so that you have a nice long
stretch of time from your last meal to your first meal which is going to allow your body to not only
repair your digestive system work on autophagy which is the anti-aging benefits but also it's
going to help your body burn the fat that you have stored as fuel and the ketones using it as
a tool later on in the day is super super helpful it also comes in decaf so if you're someone who
wants to have it later in the afternoon like after three or four p.m or around that time
then i would definitely suggest going with the decaf version if you're doing it in the like
in the beginning of your fast or right afternoon like around 12 then i would say to do the regular
um caffeinated but it's up to you depends on how you handle caffeine and that sort of thing now in
the past i was doing a couple different things right so to lose the 60 pounds as an example i
was drinking the nap ketones during my fasted window after my fast was broken two times a day
sometimes one time in the day and it didn't matter when i was drinking it now because it's a little
bit different because i've been on my journey for a while and i'm trying to kick it to another
level i gotta keep things shifted up i gotta keep switching things around and i gotta keep tricking
my body and i have to keep testing things out and so that's what i'm saying if you've been
doing keto and you need to get things going again after maybe your body has found a comfortable
place then implementing these different strategies with using the time restricted feeding and using
um sweeteners at specific times of day can definitely help with that now the other thing
is if you've been doing a fasted fat coffee during your fasted window i would suggest first step take
out the sweeteners out of there see how you do with that next step try doing just black coffee
and one tip that i mentioned in one of my past vlogs if you're doing black coffee it's really
helpful to just like brew your black coffee and then add a little extra water to that to kind
of cut down on the bitterness another thing you can try is doing it iced because a bunch of my
followers told me in the chat comments of my that vlog that it really helps to just do like an iced
coffee because it just black coffee ice just doesn't taste as bitter and i tried it out and
it's true it isn't and if you're thinking about getting started on ketones i recommend you grab
a challenge pack which includes a variety of 20 ketones it can last you up to 20 days there's half
caffeinated and half decaffeinated in there so if you're like i want to try this in the afternoon i
want to do this in the morning um that's the best way for you to try this and then you can also
bundle it with a box of mitaplex electrolytes because electrolytes are super important to keep
stable because if you don't have the electrolytes if your body is unbalanced with electrolytes it
will cause you to go off track with the keto lifestyle so adding the metaplex electrolytes so
that works out perfectly and so there's a bundle where you can get it all discounted together i
will put the link for that in the description below stay tuned with me on instagram right here
on my channel i'm gonna be sharing more what i eat in a day vlogs and just sharing with you
guys the journey from where i am now to where i am going and taking you guys along for the ride
with that as always i share with you guys exactly what i'm learning exactly what i'm implementing
exactly what i'm doing i hope you're doing amazing and i will see you guys in the next one take care