TheKetoPod – episode 2 Ketosis and ADHD

TheKetoPod episode 2 – Ketosis and ADHD, ADD, Anxiety and depression!

Click the player above to listen or download the episode here!

You can also listen via youtube and follow my youtube channel where I post videos about the keto diet!

Here’s the articles mentioned in the episode: 

  1. How does the ketogenic diet work
  2. The potential mechanisms behind keto treatment
  3. Correlation between cortisol and serotonin
  4. Keto enhances cognitive impairment 

Please comment if you liked the episode and let me know if you want any clarifications! 🙂

 

6w blood/ketone measurements – 7 years of keto!

I recently did a 6 week experiment measuring my blood sugar and blood ketones, everyday to see if I was as keto adapted as I thought I was. I blogged about this every week on my Swedish blog, and this is the summary – in English!

Please subscribe to my channel and give me a thums up!

HOW to choose supplements! (NO AD!)

No this is not an ad for anything, this is just me telling you what to think about when choosing supplements!!

As soon as I post a picture on instagram where I look resonably fit, the questions keep pouring in: “what supplements do you take?” “what BCAA should I pick?” “what brands do you use?”

Number one: brands doesn’t matter!

No, brands are mainly marketing and doesn’t say much about the product. Some brands have a good reputation, some are very famous, but are they really better? Sometimes famous brands can be awfully bad because they already have their place on the market and can focus on optimizing profit by… yes? Changing the content to something cheaper because they don’t need to earn your trust as smaller brands need to do!

1. How to know which supplements to buy?

Look at the packaging, read the labels, what does it say? If we take BCAA for example, because I get asked a lot about BCAA on the keto diet (yes, you can sip your aminos with confidence on the keto diet!)

So what does the label say? L-leucine, L-lysine and L-valine yes? If there’s more ingredients than that it’s not BCAA! Best ratio is 8-1-1 and ratio is always stated on the packaging. Don’t by 2-1-1.

2. What’s a clean supplement? 

As stated above – it’s when it doesn’t contain anything else. You don’t want 10 extra ingredients that you know nothing about! If you want magnesium DO NOT buy a mixture of 3 different magnesiums, it doesn’t get any better. In fact, the opposite is true! If you want potassium, buy potassium powder. I always pick POWDER over capsules!

3. Sweeteners or not? 

I use sweeteners but I always avoid aspartame and acesulfame-K! There’s plenty of natural sweet tasting substances so you really don’t have to chose the worst ones. Why not pick something with stevia? Or berry extract? Plenty of options. The reason I chose sweetened over non-sweetened is because I use BCAA to increase my liquid intake. My goal is a gallon a day (of water preferably), but I’m at half a gallon now or something.

4. DO YOUR RESEARCH!!!

“Is this and that a good supplement?” I can’t answer that because I don’t know YOUR purpose behind you taking it. Don’t take a supplement “just because” you need to have some intention behind it. Read reviews, read forums, what does others say?

Remember – always always always read your labels!

 

TheKetoPod – Insulin, calories & weightloss

Welcome to the first episode of TheKetoPod!

All concepts and scientific articles are listed and linked below. Please feel free to share your thoughts in the comment section below!

Insulin hypothesis 

Scientific papers disproving insulin hypothesis

Papers showing insulin release from fat

Paper promoting calorie hypothesis

Paper showing insulin resistance and lower rate of weight gain

Papers showing insulin sensitivity and growth factors in children

Wiki

Fat burning hormones: Glucagon and adiponectin

Insulin release – biphasic and monophasic 

Fat storing hormone – ASP 

Fat metabolism with carbs: The carbohydrates ensures that the citric acid cycle can take care of all the acetyl groups formed by the fat. Acetyl groups enters the citric acid cycle, or krebbs cycle, by reacting with oxaloacetic acid to form citric acid. The cells therefore need new oxaloacetic acid, and forms pyruvate ions, which in turn comes from the glycolysis. 

Fat metabolism with fat: In the absence of acetyl groups oxalacetic acid will instead react with each other and form ketones, which drives the beta oxidation. And that is technically how fat burners burn fat in the absence of carbohydrates.

Thoughts on refeed

Right now I’m debating whether or not it’s worth being 100% keto or not, or if the value lies in the self experimentation. I use to say that I’m 90% keto, because keto is not just “low carb” it is sticking to 60% fat or more on a daily basis!

Living in China, that can be really tricky from time to time, and sometimes I need to settle for low carb alternatives. Meat and veggies are everywhere, easily accessible, but the oils are really bad here! There’s no point in eating a lot of trans fats, vegetable oils or otherwise inflammatory fats rich in omega 6 fatty acids. I also travel a lot, like last year when I traveled over 14 times to Sweden, Hongkong, Korea, US, Australia, New Zealand etc but the trip to Australia and New Zealand was actually my first trip I did 100% keto because I was so well prepared!

I packed macadamia nuts, tuna and avocados to eat on the airplane and had tons of food in my backpack when we were out trecking 🙂 That trip was a whole other level of preparation than I’ve ever experienced before, and I’m totally ready to do that again!

Took me 7 years to get to that point though, so I totally understand the value of trial and error, self experimentation and exploration. My current thought is that trying and failing is a good thing, it’s getting to know ourselves in a longer perspective.

 

What do you think?

Set, reps and rest time

fucksugar_2I’m a big fan of heavy training because I think it’s the only thing that can really SHAPE the body. Nothing else really does it for me. I have tried Crossfit and other training styles, but simply “lifting” is the way to go for me. Bench press, squats, deadlifts, pull ups, dips… stuff like that!

So when people ask me about set, reps and rest time between sets, I usually tell them this:

I never do more than 8 reps per set. 5-8 is standard, but I can go as low as 1-3 reps from time to time.

I do about 5 sets, and I try to keep it heavy enough so that 5 sets doesn’t feel to little. Rest time is 5-10 minutes, sometimes longer but I try to keep it within 10 minutes. I want to be fully rested between every new set, to be able to push myself as hard as the set before!

Every repetition should be performed as a 1RM (repetition maximum) with great focus, technique and control.

This is how I do it, I think it’s the best way to build solid mass!

How do you do it? How much rest time? 

Recipe – delicious fatty sourbombs!

Tired of the sweet sweets?
I am too!
This is a fresh, keto-approved treat to curb your cravings!

 

Equipment silicon mold, mixer
Cook time
15 min
Total time 1h 15 min
Yield 2 medium sized silicon molds (about 20 fat bombs)

Ingredients
8-9 oz (250g) coconut butter
2 oz (55g) coconut oil
Lemon zest from one organic lemon
2 table spoons of juice from the zest lemon
1 teaspoon of ginger spice

Instructions
Warm the coconut butter and the coconut oil in a pan. Don’t boil, just heat it up a bit until it turns liquid. Pour it in a blender together with the zested lemon, lemon juice and ginger and blend until smooth. Pour into the silicon molds and refrigerate until solid, which will take about an hour or two.

Tell me if you try the sourbombs and what you think about them!

Shady products for increased ketones (BULLSHIT)

urinketoner

The picture above shows urine test strips that you can buy at your local drug store. They detect ketones in your urine, and I usually recommend this simple methods for beginners. If you have been following a ketogenic diet for many years, they may not work but this article is for the beginners 😉

The road to ketosis can be long and tedious, and shady alternatives are luring everywhere. I’m taking about products that you can eat (food or supplements) that will either ease your transition into ketosis, or put you in ketosis in the blink of an eye. Raspberry ketones and Keto//OS are some examples, might be more out there that I don’t know of. Ingesting ketones won’t get you into ketosis, it just doesn’t work like that. Ketosis is a metabolic state triggered by excessive breakdown of fatty acids in the liver. The breakdown of fat is key here, not the ketones per se.

I’ve tried a multitude of supplements that promise to increase metabolism and/or suppress appetite (don’t judge! it was many years ago!) and some of them work but most of them do not. The ones that work are the appetite suppressing ones. It’s important to remember that every endocrine process in the body is being controlled by negative feedback, which makes it very, very hard to actually increase the fat metabolism with a supplement (unless you’re using illegal or prescription drugs)

That’s why “fat burning supplements” usually just contain the usual stimulants in high amounts.

Go for the REAL ketones!

  • Want to burn body fat and nothing else?
  • Want to burn fat without hunger and energy loss?

Follow a ketogenic diet, consistently without any re-feeds. Combine the keto diet with physical exercise if you feel like it, but you will see results just by changing your diet.

The keto diet is as effective as it is challenging, and it requires a great deal of effort from you. It requires you to go clean and avoid everything that’s not fish, meat, eggs, poultry, green veggies and fats from avocados, olive oil, butter/ghee, coconut oil and lard. If you dare to try it I assure you amazing results, and when you find your sweet spot losing body fat is as easy as pressing a button.

I wrote a book about all this and it’s available HERE!

Cure your sleep apnea with tape!

f1yeHVOThis is what I looked like before the sleep tape… 

Cure your sleep apnea with tape!

I didn’t know that I was suffering from light sleep apnea until one of my friends got a CPAP from her doctor. It’s a machine used for severe sleep apnea. It’s basically a pressurized mask that you put over nose and mouth during the night. It adds some dampness as well, making the air perfect in both oxygen content and humidity. She told me all about the effects of not getting enough oxygen during the night, because that’s what it’s all about. I recognized myself in some of the criteria she listed for me:

  • You always have a big glass of water by the bed
  • Your mouth is dry like the dessert when you wake up
  • You wake up because of thirst or need of taking a leak
  • You wake up tired
  • Snoring

Check on all of them (except snoring!)

She told me that I could try to use tape during the night, to make sure I only use nose breathing. When breathing through the nose, the air is warmed and cleaned and there’s no interruption in breathing.

So, I tried it and let me say that it takes a while to get used to! First night you will most likely wake up in horror and rip the tape of your face. The trick is then to put the tape vertical, not horizontal!

downloadI tried both vertical and horizontal taping, and now I do the horizontal taping. One cool thing is that if my nose is stuffed when I get to bed at night, it clears up within minutes of taping and I begin to breathe easily. Taping is also quite calming, and I wake up EARLIER and with EASE! No drinking or peeing during the night, and no dry mouth!

What kind of tape to use

I use drugstore paper tape for sensitive skin 🙂 Cheap and easy!

 

 

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