flip a switch so your body starts burning fat  for fuel again even if you've been following a  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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 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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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 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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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  
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
exactly what i'm doing i hope you're doing amazing  and i will see you guys in the next one take care