Episode Highlights with Ben Azadi

Ben Azadi - Achieving Ketosis Through Focus on Health

 

There are 50-70 trillion cells in the body, and all of these cells receive energy from either a sugar source or a fat (ketone) source. If the cells are burning sugar, they let off many more toxins than when the cells receive energy through ketones.  A good example of this would be the effect a large truck would have on its environment as it spews toxins into the air, versus an electric vehicle that's environmental impact is less severe.

Around 80% of people in the US are “sugar burners”. A great way to notice if cells are receiving energy from sugar is to observe how you feel when missing a meal.  Do you feel tired? Irritable? Difficulty concentrating? These signify a sugar source of energy.  

There are few things that can be done to begin the process of converting the body energy store to fat instead of sugar. These methods of Ketosis are all about reducing cellular inflammation and healing the body from the inside out.

 

The First Pillar:

The first pillar to this transformation is to adapt the body energy source from sugar to fat.

The 2-2-2-2 rule helps with this;

-2 tablespoons olive or avocado oil

-2 tablespoons grass fed butter or grass fed ghee

-2 tablespoons of coconut or MCT oil

-2 teaspoons salt (to replenish electrolyte loss)

In addition, calculate carbs consumed per day and decrease this number by about 25% per day, the goal is by 7 days daily carb consumption would be around 50 carbs per day. 

-average person in the US consumes 300g of carbohydrates per day)

There are a few ways track this:

-Keeping track on your own, research carbohydrate content of the foods you are choosing by use of labels or online information about the nutritional value of the food.

-Use a free carbohydrate counting app such as Cronometer 

How to tell if you are in Ketosis?

There are 3 ways to test ketones to determine ketosis:

-Acetoacetate (Ketone byproduct in the urine):  Urine test strips are the cheapest but are often inaccurate

-Acetoacetone (Expelled from the breath): Tested by breath meter, hit or miss. 

-Betahydroxybutirate (This ketone crosses the blood brain barrier): Blood test to check glucose and ketone levels, if the ketone level comes back over .5 ketosis has been achieved. Glucose should be between 70-90 points and should only vary by up to 30 points after a meal. KetoMojo strips are recommended. 

 

The Second Pillar:

The second pillar involves the use of intermittent fasting. Fasting makes it so that the body does not receive energy from food, and in turn must find another source of energy.  The body begins to look inward for this energy source.  This also helps the body flush toxins. 16 hour fast period, with an 8 hour eating window is a great way to start.

 

The Third Pillar

30 Day Carnivore:

Level one: Beef and salt only (most extreme version)

Level two: All animal products 

Level three: All animal products and eggs/dairy

Level four: All animal products, eggs/dairy, and addition plant sauces and avocado 

 

The Fourth Pillar

The Flex Pillar:

Long term ketosis can lead to thyroid issues, a great way to avoid this by having a “flex” day.

This day you raise carbohydrate levels to 100-150grams our day, reduce fat intake levels, and purposely get out of ketosis for that day in order to increase insulin levels in the body.  This will keep thyroid function healthy. Ideally healthy carbs are preferable but a piece of cake on a “flex” day that is the time to do it.  However, there is no "exception day" for industrial seed oils and highly processed vegetable oils because the damage sticks around longer.  There are studies that show one meal made with inflammatory oil can cause cell membrane inflammation that lasts for over 3 months. 

 

Achieving ketosis without diary:

-Sheep or goat dairy are much more tolerable, and cause less inflammation and are better for the lymphatic system

-Vegan sources, such as cashew or nut replacements.  However, nuts have nutrient absorbing properties such as phytic acid so be careful not to overdo it. (Soaking grains and nuts in an apple cider vinegar soak overnight breaks down phytic acid which allows for better absorption)

-Ketosis can also be achieved without diary all together 

 

The importance of sleep:

-Sleep is the foundation of health

-Better quality sleep overall while in Ketosis, however Keto will work much more efficiently with focus on better sleep as well

 

A great rule to live by; we cannot lose weight in order to achieve health, we must first work on our health and in turn the weight loss will come!