Recently, ketogenic diets and intermittent fasting have become increasingly popular as a means to lose weight. The fat loss magic coming from keto and fasting happens because your body will start to use primarily fat for energy instead of carbs. When fat is burned at a high enough rate, the body will start to produce ketones, putting you in the state of ketosis. Ketones have been linked in countless studies to having a plethora of health benefits. Some people do ketogenic diets and fast without the intention of losing weight simply because they feel more alert, focused, have more energy, or want to cure some health problem they’ve been dealing with.
In this video, we’ll give you everything you need to know about getting into deep ketosis quickly. We’ll start off by breaking down how ketones are actually produced in the body, and then discuss several ways you can stimulate the breakdown of fat, and how to start converting that fat into ketones. At the end, we’ll give you the ultimate protocol guaranteed to get you into deep ketosis.
TIME STAMPS:
1:20 Biochemical mechanism of ketogenesis
3:35 Lowering insulin
5:40 Raising Glucagon
9:54 Raising Growth Hormone
11:40 Stimulating the Sympathetic Nervous System
13:45 Raising Atrial Natriuretic Peptide
16:15 Maximize Fatty Acid Breakdown
19:10 Dietary guide to getting into deep ketosis
20:09 The Ultimate Routine for maximum ketone production
References:
Online:
https://www.peakendurancesport.com/nutrition-for-endurance-athletes/supplements/triglycerides-can-provide-athletes-valuable-energy-source/ – Triglyceride picture
https://ghr.nlm.nih.gov/condition/primary-carnitine-deficiency – Carnitine deficiency documents
https://www.youtube.com/watch?v=z3fO5aTD6JU – Dr. Benjamin Bikman: Insulin vs. Glucagon: The Relevance of Dietary Protein
https://www.researchgate.net/figure/Sleep-stimulates-release-of-growth-hormone-GH-and-prolactin-and-reduces-norepinephrine_fig5_6311598 – Sleep and Growth Hormone
https://academic.oup.com/jcem/article-abstract/75/1/157/2650304 – Exercise intensity and Growth Hormone
https://www.physiology.org/doi/full/10.1152/jappl.1999.87.2.498 – Exercise intensity and Growth Hormone
https://www.sciencedirect.com/science/article/pii/S0306453002000690 – Cortisol and Stress study
https://www.sciencedirect.com/science/article/pii/S0091305706000645#fig1 – Cortisol, caffeine and stress study
https://lpi.oregonstate.edu/mic/dietary-factors/L-carnitine#food-sources – Food sources of carnitine
https://link.springer.com/article/10.1007%2Fs00726-018-2640-5 – Essential Amino Acid composition of proteins
https://pdfs.semanticscholar.org/63a0/895c7f543b0a27422fd8ea3fc294e4afd475.pdf – Fat oxidation and exercise intensity study
https://www.ncsf.org/pdf/ceu/relationship_between_percent_hr_max_and_percent_vo2_max.pdf – Relationship between MHR and VO2 Max
https://www.sciencedirect.com/science/article/pii/S0167876008007940#fig1 – Cortisol upon waking up
https://www.sciencedirect.com/science/article/pii/S0006291X05027506#fig1 – AMPK and PPAR-alpha information
https://www.jstage.jst.go.jp/article/bbb/73/8/73_90231/_pdf/-char/en – Acetic Acid and weight loss study
https://europepmc.org/abstract/med/1921253 – Sodium Restriction and Insulin response
https://www.ncbi.nlm.nih.gov/pubmed/20638986 – PPAR-alpha/carnitine enzymes information
https://academic.oup.com/jcem/article/89/4/1641/2844241 – Saturated vs Polyunsaturated fat ketogenic diet study
http://www.biochemj.org/content/343/1/191.full-text.pdf – EPA stimulates fatty acid oxidation
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0028502 – Omega 3s and PPAR alpha
https://pediatrics.aappublications.org/content/109/4/e55.full#ref-12 – Snoring and Growth Hormone release
https://www.ncbi.nlm.nih.gov/pubmed/10877827 – Atrial Natriuretic Peptide and Lipolysis
https://www.ncbi.nlm.nih.gov/pubmed/8951977 – Caffeine endocrine response
https://www.physiology.org/doi/pdf/10.1152/physrev.1990.70.3.665 – Functions of Atrial Natriuretic Peptide
https://www.sciencedirect.com/science/article/pii/S0196978105000914#fig1 – Atrial Natriuretic Peptide with hypoxia
https://www.physiology.org/doi/abs/10.1152/jappl.1977.43.2.216?casa_token=oB3U0sLPiP0AAAAA:6emNfpxvc2juifsXksrZB_zYhQsatVrM2R7BSnpq6Mznk4sw9PyJ4T25r4gtuhF2eBvaTK3ejGttCw – Norepinephrine cold exposure study
https://www.researchgate.net/figure/Comparison-of-contraction-force-and-concomitant-ANP-secretion-after-a-step-increase-of_fig1_12890670 – Exercise and Atrial Natriuretic Peptide
Books:
Dr. James DiNicolantonio – The Salt Fix
Arthur Guyton – Textbook of Medical Physiology
