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Keto diet fails at this…

If you eat a solid keto diet and still don’t get your desired results, it’s not the diet: it’s your training!

Keto is first and foremost anti inflammatory, gut flora friendly, anti-cancer and has weight normalizing properties as a side effect. It’s not the main thing with keto, but it works very well for fitness, weight lifting and endurance training if that’s your thing!

Reaching a specific fitness goal requires HARD work and a dedicated training routine. You will need that regardless of diet.

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? 

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