Keto Biohacked. DIY.
[00:00:00] Hello everyone, and welcome to this episode. I'm very excited. Today I'm gonna be sharing with you something called Keto Biohacked. Do it yourself, and basically this is just my version on how to show you in about 15 minutes. How to get into ketosis and create your optimal lifestyle as a ketogenic fasting person.
And this will allow you to get to your ideal body composition and improve your health in many, many ways. So today is basically a do it yourself keto training. Slam dunk. Just give you all the data and allow you to run with it. I'm gonna go over something I call biofeedback, but it's a little different than the traditional definition of this word in that I'm talking about organic biofeedback, meaning you listening to what your body is telling you than making adjustments according to what
your understanding, from this. So we're gonna make this super simple because you could listen to all sorts of things that are going on in your body and maybe make some amazing adjustments [00:01:00] that will help you in different ways. But today we're working on body composition through ketogenic fasting lifestyle, and I'm gonna show you the three things you need to be paying attention to, to allow your body to make this transition get into a ketogenic state.
And do this while fasting. And I'm gonna show you actually how to use three markers, biofeedback markers to adjust that ketogenic lifestyle, what you're eating, how you're fasting, how you're exercising, just right, so you get optimal results, so, stick with me here for the next few minutes and I'm gonna go over this.
So you understand exactly how this works. So first of all, let's go over the three points we're gonna cover regarding getting into a ketogenic lifestyle that works for you. First is changing your macros. Second is fasting, adding fasting to your diet or lifestyle. And third is exercise. So these are the three points, right?
And [00:02:00] then we're gonna have three points of biofeedback used to basically adjust these three ways of getting into ketogenic fasting state. And I'll go over those after I go over these three steps in brief, so first of all, you're macro, so there's a lot of different ways to get into ketosis.
Different people have different demands from their body on what they need to be at in order to get into ketosis, but generally speaking, we're gonna talk about lowering your carbs enough. Maybe down to 20 or 30 grams a day so that your body is then able to transfer over into burning fat for fuel.
And while we're doing that, we're gonna give you lots of healthy protein and lots of healthy fat. Now a lot of people have fat in their diet sufficient to get into ketosis. But it's not the healthiest forms of fat. So sometimes that's what needs to be adjusted more than the volume. Right?
Generally speaking, if we were to put this into percentage, you'd be [00:03:00] eating about 60 to 70% fat, 20 to 30% protein, and about 10% carbohydrates, and that would pretty much get anybody into a state of ketosis. so it's very simple. You just wanna make sure you make those adjustments towards that type of eating style in a way that doesn't overwhelm your system.
Some people can't make that movement very fast, cuz they're used to eating about 50% carbs in their diet, right? So if we're gonna get you down to 20 or 30 carbs grams of carbohydrates in your diet, and you're normally at 150 to 200, if you make that transition overnight, You will run into that thing.
You may have heard of keto flu, or you may run into all sorts of detox phenomena, so we wanna do it more slowly. Generally speaking. Of course, if you wanna rip off the bandaid and go for it, and you are okay with experiencing those adverse effects, that is your choice. It's definitely not [00:04:00] recommended.
Whenever I'm working with somebody, we do it slowly but not so slowly that the person's not making progress. So you gotta kind of jockey those back and you'll be able to do that based on the biofeedback markers that I give you a little later on here. What I would recommend is as you're adjusting your macros, so as you're moving towards this different style of eating. We're going to also start fasting intermittently. Now, if you've never fasted before, it is really simple. We're just gonna either move your breakfast towards your lunch or your dinner towards your lunch, and we're gonna give you a shorter window of eating, but the same amount of calories in that window, at least to start with.
So you, we don't wanna reduce the calories cuz we wanna have enough energy there for your body to make this transition. In the beginning we're concentrating on getting you, flexible in the way that you can metabolize energy, metabolize the food you eat your, your body's actually supposed to be a, you could [00:05:00] call it a flex fuel machine.
You should be able to use carbs, protein, and fat for all the reasons your body needs them, right? So carbs and fat can be used as energy. They're great sources of energy. Proteins obviously for building up the body. It can be used for energy and a pinch. So most people are just able to burn carbs for fuel because they're eating 50% or more carbs in their diet, a hundred, 120, 200 grams of carbohydrates per day.
So we've gotta lower that down. So your body also is able to use fat for fuel. When you're born, you're actually born in a ketogenic state and you're able to burn fat for fuel, and that's what you use to build your body. That's the process when you're very, very young, you're growing, before you start eating high carb food.
You ideally have a long period in this ketogenic state. If you start eating, different foods that are given to babies that are all carbs, then that goes away faster than it should. But that's a different topic. For today we're just gonna talk about getting your macros [00:06:00] dialed in, starting intermittent fasting, and then adding exercise.
If you do these three things, you'll get into a ketogenic state and you wanna add exercise the same way, so we wanna do it slowly. Let's say you've decided to move your breakfast towards lunch. So, you could, for example a day could look like this. You wake up in the morning, you do your exercise for 20 minutes, half an hour.
You do, so you do a little warmup, and then you do some resistance training. And then you're moving your breakfast up towards lunch, so you're not gonna eat right away. You're gonna exercise in that fasted state don't overdo it. And then later on in the morning, you're gonna have your meal and it's gonna be very low carb high protein and moderate fat.
That first meal of the day is important. So you start locking in those macros right at the start of the day, and then you keep moving that breakfast up towards lunch until you're fasting maybe 16 or 18 hours a day. If you can't fast that long, it takes you a while to get there, that's fine. Maybe you have to stick [00:07:00] at a 14 hour intermittent fasting schedule for a long time before you can move up to a, a longer fasting schedule.
So then you'd have your low carbs, you'd have your fasting, and then you'd have your exercise all built in right there. It's very simple. Three steps. Just do that. You'll get into ketosis. Now, the best way to know if you're in ketosis is to be tracking your foods in a food journaling app, and so that gives you the breakdown of the macros and tracking your ketones and glucose.
And Keto Mojo is my favorite product for that. So I would recommend using a food tracking app and using Keto Mojo. Prick your finger, find out where you're at. Now if you're having trouble getting into ketosis and you're doing those three things, you can do some hacks. You can add probiotics to your diet.
You can make sure you're being strict enough on your macros. You're really being as low carb as you think you are use a, use a tracker. You can make sure you have enough electrolytes in your diet. You can get that from bone broth or keto friendly electrolyte drinks. And you can use apple cider vinegar in your diet as well [00:08:00] before your meals or during your fasting window.
These things, these four simple things will all ensure that you get into that ketogenic state. So it is really simple to do this. You just have to understand the steps and go ahead and make it happen, right? So, Don't make it complicated. It doesn't need to be more complex than that. It really doesn't.
Now what we wanna look at is how do we monitor whether things are going well or not? That is really key. Most people could figure out doing what I just went over those three simple steps. Change your macros, go low carb start fasting. And build it up. Slow is faster when fasting, but build it up and do some moderate exercise at least a few times a week.
So what are the three points you wanna look at? You wanna look at are you energized physically? Are you mentally aware, and do you feel nourished and satiated? These are the three key biofeedback points that we wanted to concentrate on when you're becoming healthier in general. But in this case, when [00:09:00] we are working on becoming ketogenically adapted, burning body fat for fuel and being able to get to your ideal body composition, right?
So if you, this can go after any of these three points. So after a meal, Check in with yourself. Are you feeling somewhat? It's not like we all have to feel like superwoman or Superman after every meal, but we don't wanna feel like we, we need to go sleep for an hour either. So are you feeling energized physically?
Are you mentally aware? And do you feel nourished and satiated? . And this can go for during your fasting period as well. You should feel energized when you're fasting. You should feel mentally aware, and you should feel like you are not starving. If you feel like you're starving, then you know, feeling hungry
you know, you have to make a, determination here and separate these things out. It's okay to feel hungry, but if you're feeling weak, if you're feeling like you're malnourished then that's not what we're looking for either, so, and then after your exercise, you wanna feel physically energized.
[00:10:00] You wanna be mentally aware, and you wanna feel like you are doing well, you're satiated, right? These three biofeedback points after exercise, during fasting, and after meals. Will ensure that you are getting the results. Now. You can use that with your keto mojo to check your ketones and all of this information there
it's pretty much a no fail system. There should be no way you could not get results by following these points, right? Now one thing that can happen, and I just wanna mention here, is that you may need to adjust the quality of food you're eating. For example, if you're eating conventional protein or you're eating non-organic food, there are toxins and unhealthy fats in these foods.
They can stop you right in your tracks, even if you're doing everything else right? So make sure as you're doing these three steps, you're adjusting your macros, you're starting your fasting, and you're putting in exercise that you're using high quality food. And then remember the hacks. You can also add in electrolytes if you need to.[00:11:00]
You can make sure that you are following your macros closely. And you can definitely add in probiotics to make sure your body has the tools, digestively speaking, to produce the ketones, right? And you can always use apple cider vinegar before your meals or during your fasting window. So before your meals, the apple cider vinegar will be a little more strong.
Can also add a pinch of salt. Redmonds Real Salt's the best. And then when you're using apple cider vinegar during your fasting periods, then this will be a little more diluted, right? So not very acidic at all. Also use the salt at that time there. And these hacks can be used instead of breaking a fast, try one of the hacks and or check your, your, when you are eating, what's going on, and to help you feel energized,
mentally aware and nourished, right? Those three points, just keep checking those over and over again against your exercise, against your fasting and against your meals. And these will [00:12:00] help you get into that state. Now, as you get more ketogenic adapted, you wanna raise your protein more, get up to that 30% protein mark, 60% fat, or even down to 50%, raise your protein and even a little more.
And then your carbs can fluctuate a little bit. You don't have to be as strict. , after you become ketogenic adapted, you can usually have higher carbs and and be doing well right now. The other thing is don't just check these three biomarkers, these three biofeedback points after each day or after each meal or during a fast.
You also wanna check them on a week-to-week basis. Like at the end of your week, how do you feel? Did you have good energy? Do you still have good energy? Are you feeling mentally aware? Are you motivated? Are you doing well? Do you feel nourished? Do you feel like you have enough nourishment, your body's building itself right?
So there are factors that, that enter in here that we're not totally in control of stress what happens at work, money situations. Obviously be aware of those. But going back to those three [00:13:00] points of your meals and your macros your fasting and your exercise just gives you a stability. So yes, realize there's some things that aren't totally in our control.
But if you go back to those three points and you check your biofeedback make sure you're having good quality food using your biohacks, th this is a, a path to success. You can definitely engage in this and make it happen. and get to the point where you're fasting for a really long period. You're only eating maybe two meals a day.
You're doing an 18 hour fast or even a 20 hour fast, maybe occasionally you throw in an OMAD one meal a day, a 24 hour fast, you're gonna get results doing all of this. I just wanted to give you a kind of a 1 0 1 shotgun approach.
This is how you do it. Go ahead and check it out. You can always reach out to me on Instagram. DM me. Check out the show notes. I have links in there to my free Facebook group. [00:14:00] I'd love to help you out more. We do Facebook Lives in there all the time.
Lots of great information. Hope you've enjoyed the podcast today. I really like working with people, helping people. This is where things are at for me. Thank you for listening. Have a great day.