Low-Carb Weight Training and Cardio

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I’m running a 10 km race on 23-06-2019 in ketosis for the first time.

Will edit with an update on how it went.

I used Keto as a hack for first 20lbs. then transitioned into a low carb ‘lifestyle’. I have lost 40lbs. and kept it off for 3 years.

Keto works for me. Been going strong for several years. I started it high fat but now I do high protein and moderate fat. I’ve tried going back to high carb lower fat diet and my body does not respond well. I’ve gained alot muscle and lost alot of fat. I think everyone is different. It depends on how our bodies work.

Keto works in short bursts (2-3 months). That’s what im doing now, after covid19, i went from 18% BF to 15% in 1.5 months, as a 30y old man with NO exercise whatsoever

TL;DR: There’s no difference in strength, but there is in muscle size because of glycogen loss (until you consume carbs again).
I am not a scientist nor any kind of expert on the topic of keto diet but I have to say I disagree on the point that muscle performance decreases, I was on keto for 2 years and I did indeed lose glycogen, my muscles did appear quite a bit smaller and my weight was lower (72kg, 10% body fat). However, my strength was only diminished while my body was adapting to keto diet (first few weeks or so and after that I was lifting the same and even improved my performance over time) and as soon as I went off keto diet, my glycogen was back and I could literally see my muscle size increase the same day, but my muscle performance did not increase AT ALL when consuming carbs again.

If you didn’t explain the complex details you would have complaints/rebuttals from the scientific listeners, so I appreciate what you did. You taught both groups in less than 13 minutes. The lay folk would just need to exercise a little patience. Now I can go for my walk.

i just started keto (2 weeks but i feel im getting into it) i noticed it is difficult to do my usual short runs… feeling the fatigue which is not normal… is this normal?

I believe that everyone should do both, high and low intensity cardio

How come every time I’m thinking about a topic, next time you upload the same topic video.
Fantastic listening to what you have.
Appreciated Tom

I think you’ve really got it wrong. It’s not a high fat. It’s a diet rich in protein and intrinsic fats. And it’s the best

I have discovered sustainable Keto during this lockdown, was expecting to have loads of micro aggressions after watching this video but honestly you’ve made some great general arguments. I too have questions on the efficacy of keto for muscle gain, I know it coupled with IF and OMAD during a cut period is anecdotally incredible if you can make it sustainable. Im sure you don’t subscribe to all those buzz word techniques I mentioned but as you said with Your best point… ‘If it works great’. Ultimately we are all experts on our own bodies, some people just experiment more, some people react differently and at the end of the day when I’m in the gym bulking I happen to eat very similarly to you as I have seen from your in-kitchen videos, common sense should prevail regardless of your Macro breakdown keeping our overall diet clean and non processed is always your best diet no matter what your macros or goals are. One thing I know you beat me for if your gym work rate! I’m not always your biggest fan as you’re blunt and maybe a little aggressive when using clickbaity… but as I said I can never fault your workrate or genuine passion for good health ����

Jeff how the hec you eat all that pasta and still look so good!? ����

I’m only doing keto to burn stubborn fat and lose excess water before a bodybuilding show this september if the shows are opening up again.
But even on a high carb diet I can lose 10kg/22lbs within two months… but Keto is great for getting rid of stubborn fat in theory, so I will experiment with it after I’m around 12% bodyfat and I’m at that stage stubborn fat needs to be burnt.
Yes I will lose some muscle volume, but that will go back after you carb load and pump up for a show.

What I’m basically saying is: Keto is a short term diet for cosmetic reasons to me.

While the results of the first study mentioned are interesting in some ways (higher VO2Max at peak fat oxidation for low-carb group ((70% LC vs 55% HC)), it needs to be acknowledged that the study was funded by a combination of the Atkins Foundation and a low-carb nutrition bar company.

Carbs are fuel there is a reason your body likes carbs and uses carbs cause it is energy

i feel like low carb is good because of how sustainable it is. It plays a lot into hormone regulation, but essentially your energy levels stay high though out the day, you dont get those crashes or sugar cravings, and its the only time i have been able to let myself eat as much as i feel like, and not get fat, because my body feels satieted and hormonally my body is regulated hunger well.

Can you do a video explaining example ratios of fat protein and carbs for keto based on your body weight? I’m having trouble finding straight answers online

Its still amaze me just how some people have no clue about Custokebon Secrets (do a google search) even though lots of people lost a lot of weight with it. Thanks to my personal friend who told me about it. I have lost lots of weight.

I’m on keto and I won’t reintroduce carbs until I’m able to afford a nutrition program like WildFit or Athlean-X that tells me how to do things in the right way.

Ahman. I agree with all,you said. I,get so tired hearing people reading how they read every diet book out there. I immediately think, yeA, fad diets. Then ask,them if they,had read so so many books on the subject, would any of them actually be an accidemic nutrition book? I then explain why read fad books that come and go, or will only hyper focus on a minute little and single aspect, which is narrower from a nutrition book. It you are willing to read so many books then go strait to the primary first hand resource, accidemic nutrition book. At least there you know everything you read is a gold nugget. It is packed full of gold nuggets. And, that is all it covers are a welth of gold nugets information to how to do that approach from a proper informed source.

Some just go blank to such a simple statementm others will argue that will be too advanced and complicated for them to read. I,will ask them if they feel they,can read at a high school level. They will say yes. Then I point out, then what do you think freshmen classes at your university nutrition department is geared for as far as a persons reading ability. You guessed it, apperson who can read at an high school level. Hexk o have taken the course and read the bookm if you are in middle school, you should be able to read, understand and fallow it. Heck, I would not doube the samexis true for when I was in elementry. It is not a hard resdm and all science fact based. If they wantctoclearnxhow,to eat, then go to the link of information, an actual nutrition accidemic book. Not one of those barns and noble book, bit an university book.

Heck, I was doing that back when I first moved out to live on my own. I was working like crazy. Many,times 2 full time jobs. And, sometimes I would work 3 jobs at that time 2 full time and one part time. That was actually my high school graduation summer life. Right onto the work force, work, work, and more work. Back then I tried to fit in some collegem but, it did not work with me working so many jobs and so little sleep. I did not think I would ever go to college. But, there were many things I wanted to learn and understand. What did ilI do about it? Went to my university book store. Look at all the books they were selling for all the courdes they were teaching that semester. And, I would buy them to read. Heck,,at that time I hated reading. Vut, I was also hungry for answere to what and how to do something. I was not even your best reader at the time. I have two learning disabilities, and went through public school when they did not accommodate people with learning disabilities. With being dylecix and ADHD, attention deficit hyperactive disorder. Yep, a,double dose. It was just assumed i,was doing bad in school because of that which also in turned me into hating reading. Though I read these books anyways. Actually read them for enjoyment. I 1st tikexin my life,, I earned to enjoy reading. Later I was able to go to college, and ended up getting degree in those subjects I enjoyed tlreading so much.

So, if I say i could have very likely read those books in elementary school. And, have no problem understanding the accidemic books with 2 learning disability, there is a good chance you could do the same.So, dont use the excuse that you think it will be too complicated and difficult for you to read, just think of all the time you had waisted with reading fad diet books vs. an actual book on the sucject.

Vo2 max probably will drop as carbs are always a powerful source of energy and loved by type 2 fast twitch fibers. After a long while the body can utilize fat quicker, but never on the level of carbs for explosive or powerful energy. Sprinting raises you Vo2 max whilst LISS/jogging won’t. But you can’t really sprint with fat, you’ll always be stuck giving 40-50% of your all.

I do keto because when I eat eat carbs I get inflammation/ arthritis most my fats come from nuts not processed food.

Hey guys I’m trying to gain HEALTHY weight I work out 6 days a week for 1 hour at high reps. I weigh 157 pounds and 5’10 If use this diet but keep my 3188 calories a day will I start to see more definition in my body? Also will I continue to gain weight which is my goal as well

Brilliant video!
Although I had swapped to keto and see lots of other benefits with it (mental focus, no hunger, feeling lighter and having more energy) I see the points. That said my diet is more like low carb, high protein and in / out of ketosis due to intermittent fasting and lots of exercise.:)

its all about being fat adapted
normal keto is shit

its better to intermittent fasting and therapeutic keto once for a while(like 4 days in a month)

and then come back to daily life style

that works the best for me and should work for most of people

the importance of a proper keto is that once people are fat adapted, the way they utilize carbs also becomes effecient

sticking on some random keto is not good and it causes muscle and joint pain

I neeeeddddd help. I have to take medication every morning and before I go to bed, the medications are anti anxiety and epilepsy which spikes your insulin does that break my fast and if yes what would be ur recommendation

I wonder what Jeff thinks about the Golden Era bodybuilding diet of Low Carb High protein and high fat. Cause i would like to really try it!

Not sure if I’m totally keto but I cannot do carbs makes me suicidal

A video on the issues below with keto would be awesome thanks

in order to have ketones in your blood glycogen of the liver should be depleted not the glycogen of the muscles

Can anyone help? Have been keto for 2 years but stopped gaining muscle and losing weight after a mere 2 months. Did my body just get used to it?

Love your videos Thomas but can you upgrade your microphone. Cant hear you most of the time and if I turn up the volume it kills my ears when the ads come on.

2:20 in you lifted up your shirt and showed your abs. I know you advocate for a balanced macro/micro sustainable eating plan, but beyond appearance and considering health more than striations or inflammation more than muscle belly fullness, do you still think that a higher carb intake is as healthy for a person past the desire of simply trying to look lean?

I did keto for like three weeks, I lost a lot of weight but it kinda messed up my mentality when it comes to eating. Like I would rarely eat and I started only eating one time a day. Once I lost the weight I wanted to lose even more so I started eating less. Just yesterday I stopped keto, at least for now probably.

Jeff, you talk about fiber. Can you more specific? Soluable or unsoluable? Unsoluable fiber is good for pooping but isnt soluable fiber potentially dangerous? There hasnt been any direct correlation to soluable fiber and good health that I know of and ppl even seem to think it can help plague stick the artery walls. Thoughts?

I appreciate his views, but there’s some misinformation here. Keto is not “80% fat.” It’s also not “less than 5% carbs.” It’s typically 70/25/5 fat, protein carbs, but you can adjust the macros slightly to your individual needs, and also include fruits such as berries. You also don’t need glycogen for energy when you’re running on ketones. I have much more energy now that I’m not on the glucose roller coaster ride.

I think, as an addendum to this video, there is a difference between a well formulated ketogenic diet and the stereotype of the Atkins diet. There are many forms of the ketogenic diet, but a well formulated diet does use fiber, all phytonutrients, etc, it’s not necessarily the fatty meats, eggs and bacon just no bread. There are also ways of using short term ketosis, IF, and longer term fasts, timing high carb meals which achieve the same benefits of long term ketosis, without some of the negatives.

I agree with everything Jeff says until about 6:00 where he talks about people who naturally feel better on the keto diet. His logic is that these people were so out of shape that any diet change they would have made would have made them feel better. Jeff is wrong here.. what he doesn’t understand (and he honestly states that he has never tried the Keto diet) is that when you are on it your energy levels during the day are not in flux. You don’t crash after meals, you don’t feel tired at 7pm… in fact getting to sleep can be rather difficult the first couple months because your energy levels are so much higher than you are used to.
I am In fairly good shape and work out 6 days a week.. I tried Keto mostly because I wanted to see if I could use it to get the last 10 stubborn lbs off that I wanted. Yes it worked… and one of the very important lessons I learned is that keeping your carb intake low can really help you feel better on a daily basis. While I don’t believe that less than 25 g of carbs a day is sustainable for years I do belive that 60g or less is. Jeff is very right about one thing… and it’s something you need to weigh against the keto diet…. The intensity of your workouts will suffer significantly… But I do know people that never worked out that intense anyway. For them I would suggest keto for 6 months or so followed by a plan where they just naturally keep a close eye on the amount of carbs they eat.

Rational, Moderation
Science…
that must be your diet. Jeff is absolutely right. And, no. I do not want to see him debate Delawer who is fake an not sincere

Is there any studies that show how long it takes to reverse fat adaptations? You mentioned is a few videos when you are fat adapted you can eat carbs and get back into ketosis easily. But how long can you stay off the keto diet before you undo all your hard work?

Used to talk to Luis on Sherdog. Good dude. Very knowledgeable.

3:40 is this why my sugar level spikes up and spikes down out of no where? Getting a little worried? I’m doing the dieting to reduce down my a1c level

Considering the scientific fact that dairy causes cancer and oesteoporosis.. and eating dead animals is direct cause of cancer.. this is stupid advice!

Trying to understand. Can I play basketball and cycle, and do higj intensity work outs?

What is Custokebon Secrets and how does it work? I hear most people burn their weight with this popular lose weight methods.

The Keto eating plan long term was a car crash for me and a relative of mine. I developed very bad shooting leg pain just before sleeping at night, when it wasn’t just before I slept it happened while I was sleeping instead and woke me up. This was after making sure all my nutrition was on point including mineral consumption. The pain from following a keto eating plan from Thomas D led me to broken sleep, walking with leg pain, worrying about the leg pain before and during sleep and crashes in energy throughout the day. I would recommend avoiding it at all cost.

Im looking into a Keto diet because of diabetes and cancer. My dog is diabetic
https://www.youtube.com/watch?v=KusaU2taxow

Dude your an ectomorph. You can eat a whole pizza a day by yourself and still have a six pack as long as u train. Keto is more for endomorphs, when it comes to dieting it is not one size fits all

At the 3:08 mark, you are defining a moderate to high exercise as less than 75% of maximum heart rate. Wouldn’t it be more appropriate to define it as more than 75% of VO2 max?

You didn’t lose me. I completely understand and this was extremely informative to me at a time when I’m dealing with that last 20 pounds that won’t come off due to I.R. Anyway I’m fixing that issue currently through 24 hr I.F. but I have been very confused about what type of exercise I should be doing on Keto. I’ve been doing Cardio Weight Resistance training with heaviest weights I could safely handle but noticed I was running out of steam pretty fast. Now I get why this was happening. Thank you for that! Will be lowering the weights and doing more reps.

How many sets/reps should I do when doing low weight?
He said he does more than 8-10 rep range but didn’t specify how many. TIA

Thomas, do you stick to the keto all the time? If so how are you in the shape that you are? Do a video showing a workout that should be done to gain muscle while in ketosis.

As expert, I do think Custokebon Secrets is great way to lost crazy amounts of weight. Why don’t you give it a shot? maybe it is going to work for you too.

Im training for a marathon doing OMAD low carb eating after each training. Is it enough for swapping my body to use fats, or should I go full Keto?

So basically your saying that to keto and intermittent fasting. I’ve watched other vids so I want to adapt your 2 weeks heavy weights and keep alt to light eight high for rep for 2 weeks and keep going back and forth. You’re also saying keep it short which can happen with those styles of working but, what about doing HIIT you’re saying that it works but just don’t do it a lot say maybe 2xs a week, and idk if I am right you’re saying to do low intensity cardio yet saying to keep the workout short but I remember that the body doesn’t burn fat with low intensity cardio until after the 30mins mark please help me understand then how to go about the aerobic training.

When do I start to exercise? First day? First week? After the flu? When to start the workouts when you started Keto?

My wife and I are both on Keto and are also training Brazilian Jiu-Jitsu for sessions that are about two hours each with the last 20 minutes being pretty anaerobic. Do you have any tips on how we can do some pre-Jiu-jitsu nutrition that might help us get through the harder training days? We are feeling pretty gassed about half-way through the last 20 minutes and unfortunately, this results in us occasionally getting choked by someone that might not have caught us if were weren’t running out of steam! Thanks and love your videos!

I’ve been on Keto for 6 yrs, and my penis went from 5 inches to 9 inches. Pretty girls ask for my ph# all the time. And my salary tripled within 4 months

To be honest…matbe I wasn’t paying attention but I didn’t understand a thing from this video. No shade, just…

Thanks for the great information!!! One questionI don’t understand why you’re recommending exercising for only 30 minutes. What happens after the 30 minutes? Does the body run out of ketones for fuel?

Nice, balanced take. The big thing he’s attacking is about how Keto guys preach their diet as if it’s the only way to get lean, which really is annoying. Dr Berg makes some really really informative videos, but his advocation of Keto as the one true way is borders on the kind of lecturing you typically associate with religions.

i probably missed it, but what is your take on high ph water vs. regular drinking water?

A bit off topic but Thomas, have you heard of Dry Farm Wines? Ever tried them? Curious really about what alcohol I can drink, in small amounts on rare occasion, if any, while on keto (starting my fourth week)?

Im confused haha,say my work out is 1 hour and 1/2 half cardio and half wights and im diabetic type two whats the best diet for me i dont eat heavy carbs i do eat carbs in morning like Ezekiel bread and banana with eggwhites maybe some peanut butter,i weigh 256 im 6.2 my goal is 225 can you or someone please help really need help trying to get off my metformin and lisinopril im sick and tired of being a slave to the fda and W.H.O pharma companies and doctors can go to HELL PLEASE HELP.

I absolutely LOVE that you explain the science! I am someone who has to read and reread things to understand something and I completely understand what you explain the first time I hear it!! So grateful!

Thank you Coach Jeff. GOD BLESS always

P.S: Don’t SKIP ADS. thank you guys! =)

Great to see more research being done in this area and I appreciate you breaking down the complexity of the topic, as always.
However, reading up on the second study, it appears that the increased fat oxidation results in increased oxygen demand, thereby reducing the overall efficiency and not translating into increased performance. So I wouldn’t necessarily agree that these findings (i.e. higher fat-burning rate) indicate cardio to be “easier” on a LCHF diet. This is not to deny the possibly beneficial effects of a ketogenic protocol in endurance athletes I am just interested in how you reached your conclusion.
On this note: there was a recent study (2018) investigating the effects of a 12-week intervention (diet and training) in endurance-trained athletes, showing LCHF to increase fat oxidation, body composition and also some measures of performance (interestingly enough, no improvement was seen in the 100km race vs. a significant increase in the critical power test and the six second sprint peak power) https://www.ncbi.nlm.nih.gov/pubmed/29108901. You’ve probably seen this one already though:-)

MACADAMIA is the Bomb! Yeah, for a discount. This brand actually tastes good too people. ��

70 years old woman. I only walked for six months starting keto. By end of that I was running up stairs and climbing rocks on vacation I was STRONGER with out HIIT or weight training. I started that then. Lost inches and no pains or aches.

As a biologist, I think you did a pretty good job explaining and keeping facts straight. Great job!

What should I do when I am craving for bread or trader joes’s soy chips? I can get back to keto in a day. But should I cheat and have a carb loading day? What do u say?

This is like watching anime w/no subtitles ��. Didn’t understand 80% of what you were talking about.

Can you do an update to this video if available, an updated video on best exercise on keto with some new studies? I’ve watched like almost all your videos and lost 50 lbs so far, you’ve changed my life thank you

Thomas did you say eccentric exercise caused too much damage and the body had to use protein, does that mean it caused catabolism of the muscle?

So CrossFit is ok? I do fasted CrossFit in the am and light lifting in the pm after I’ve broken my fast. I feel great so I guess that’s all that matters right?

Stop blabbering all the words you have memorized, and get to the point dude…jeeez

I watch Dr Berg and he says carbs negativity towards the brain, the skin, the muscle, the hair. Then I’m like okay. But then I watch athlean x dude and he looks awesome and sounds mentally sharp idfk anymore what to believe…it’s really confusing and discouraging to not know what direction to take, nevermind the discipline…

Love your info X.
But their is a rite way and wrong way to do anything, if your not getting enough fiber on keto you need to do more research. And get more veggies in your keto diet, Your not eating rite.
Gluconeogenesis your body will make glycogen when it needs to.
I personally am adding weight to my lifts regularly, and my preferred work outs are heavy lifts 2-3 sets 8-15 reps 3-4 times a week 1.5 hours average hardly any cardio.
But like you said in previous vids I love my diet and can see doing it forever.

Harness the Power of a Keto Diet & Achieve the body You Deserve: http://go2.sixpackshortcuts.com/SH3y7

What’s going on SixPackAbs.com? Thomas here, and today I’m going to share with you the correct way to workout when on a Keto Diet! It’s actually pretty simple, but you may need to alter your current workouts slightly to get maximum results from Keto…

Any trolls, inappropriate comments, or spam will be removed from the comments and banned from SixPackAbs.com. We strive for a great troll-free community here, and we’d love to have you as a part of it.

Sir with keto i want to do workout so how much protin i need my weight 98 kg

Thank you for the information. It’s been hard to find any reliable information on working out while on a keto diet. Your video explained everything I needed to know.

thanks for the content I’ts extremely helpful greetings from Madrid!:)

Im confused now, Thomas, so you dont recommend eccentric slower repetition workout on keto/fasted??

‘the bonk’ is one thing. hitting ‘the wall’ is something entirely different. lol

Man Thomas!!!! You are just awesome!!! Invaluable information for free???? Thank YOU brother!!!

ha ha.. Love this! Simple activity?? thats my kinda activity! Thanks Thomas, I enjoyed the video!

Great video, but to be honest, I have had to watch it three times:o

I have been tracking ketones all day today and was sitting at 1.8all afternoon, then did 6 500m intervals on the rower at around 1:56splits with 2 mins easy rowing between each. Took a break for 30 mins, retested and am at 0.2

I’m so confused. Was there an answer in there? lol I’ll watch again.

Hi Thomas my goodness lots of information there. I’ve been training for a lot of years and there has been an augment for what’s best exercise. Just to let you know I’ve 51years of age and do some kind of training most days. I’ve been fasting now for over two month using 16 hours and now 24hr day on day off. Having great �� results. Being an older guy and needing to stay at the top of my game for my job I train every area I can. I swim ��‍♀️ and cycle every day I’m off work. I also workout with kettlebells at high intensity. I’ve have found over years people are becoming so confused ��‍♂️ not knowing what is best to do. Just get off your bum do something you enjoy stop eating so much processed rubbish Which works for most.
I’ve learnt lots from you about fasting watching your channel many thanks. In my opinion the augment on what’s the best exercise is going to keep going on for years to come. While there are people making lots of money out of exercise the what’s best will never stop. I saw video of yours doing HIIT saying that was best. So have you now changed your mind ��‍♂️. Your knowledge is amazing and I have learnt lots from you total respect to you. But people will always be confused about exercise. Just enjoy what ever you do or you will stop. Just exercise.

In one of his other videos he says the complete opposite of what he says here.

I would only ask people who “doubled muscle mass” in one year of keto diet and who writes similar things in comments: just explain how you did it with just 20% of protein calories daily? What a fantastic, I would say incredible results you have! Keto is just a fat burning diet with results of light regular aerobic and normal balanced food. It’s not a magic tablet. And it has it’s price. Just eat balanced food daily and start walking couple miles, for beginning, and you’ll change your life forever.

Thank you so much. Simplified
1 Aerobic exercise. Good
2. Hi Intensity exercise, Bad.
I have mostly been doing aerobic exercise and I have been losing weight fairly fast. I don’t do much in weight training because I have an injured shoulder. So I mainly do bikes, the crunch machine, some light weights, and some on the assisted pullup machine, as well as the rowing machine. These seems to be my main exercises.

This was excellent and I love your science behind it Thomas! Please don’t ever stop the science! It’s SO important.

Not sure if you do or don’t but do you have a set routine you can share for building muscle and for fat loss?

I usually do high paced cardio for about 10 mins to really get heart rate up and then get into a normal aerobic workout. Would that 10 mins of high intensity workout be that bad for Keto

Also I’m currently doing fasting 17 hrs 7 hour eating window and workout during fasted state.

I love this info….!!! My husband is really cycling hard lately and he is finding that he has crazy energy and not bonking. This info proves his suspicions of what is happening in his body.

I got kicked off the ketogains FB page for calling someone a fake natty. Dude was bigger than Arnold and claimed natural.

Hi! I’m doing a 45K cross country skiing race in a month.

All previous endurance races I’ve done have been on carbs (eating oats is kind of a religion in Sweden). However, since a few months back I am now fat adapted. Most days I do intermittent fasting and I do shorter bursts of keto.

What other foods do you recommend to carry in your pocket? They need to be 1. small 2. not crumble and risk small pieces irritating (so hazelnuts are out, but macadamia would perhaps work) and most important: it should taste good.

Your friendly sponsor seems nice but with customs and shipping I can’t rely on a shipment to arrive for my final training weekends.

Actually I just found out I’m a total geek! I followed you, I got it, I liked it and I’m grateful for ALL the info! This means I’ve been doing things right instinctually. Good video, thank you for the geeky parts! So grateful!

This explains something Dom A’gustino said in his fasting/keto protocol in Tools of Titans. He said to go on long (3 hour) walks while fasting for several days to jump start keto. He said “Don’t do HIIT or run hard or lift heavy. It’s too long to explain, just walk for several hours each day you’re fasting.”

I don’t believe in macro-exclusionary diets either. That’s why alcohol makes up 75% of my carbs.

Great video Thomas….. but it did get a little confusing…. please do another wrap up of it could you? More of a simplification… ✅����

Its great to know the science that backs up what I have been telling people for the last couple of years: go for a Walk after your last meal of the day, and do something active just before your first meal of the day. I also am a firm believer of time restricted eating/intermittand fasting, and low carb. It took me 53 years to discover the powers of fasting and low carb eating. I haven’t felt this good and this strong in 25 years. I am in the best health of my life. I haven’t been sick with a couph, cold, fever, GI since I started this journey 9 months ago. Aches and Pains from day to day life and post high intensity exercise is almost non existent.
I thank Thomas Delauer, Dr. Jason Fung, High Intensity Health channel and more for my health and fitness improvements.

I’d really like Jeff and Ted Naiman to talk and make a video together.

I’m one of those who really dig the “super nerdy stuff”! Your channel (and one other) is the one I turn to when I want to know the WHY behind the WHAT. And you explain things more succinctly and with more confidence than any of the other dozen keto/IF experts I subscribe to. Keep up all the great geeky stuff! (Please keep reading below for my question…)
On a related note about keto, a few days ago Dr. Greger (I’m sure you know about him), posted a video apparently based on a bunch of keto studies, and he concluded that there’s still no conclusive evidence that ketosis can fight cancer. In fact, he said that ketotosis could even exacerbate cancer, since even cancer cells can survive on ketones instead of glucose. By coincidence I saw that video just before I was going to recommend keto and IF to a friend who was recently diagnosed with advanced prostate cancer. (He recently had his prostate removed but is now waiting for his new insurance to start.)
Thomas, do you have enough interest or knowledge to do a video on ketosis for (or against) cancer? I did several different YT searches on that topic, but found very few recent videos. And none were by you, even when I included your name in some searches. If you already did a video on this, please point me to that thanks!!

If there is a demand of people that certain explanations need to be simplified, structure those topics into different subcategories.

For example
subject
short overview in which you describe what the ‘problem’ is and what the practical application is
a little bit more in depth information for those who care and if you really want to go in depth, do a specified video.
practical application in a real life scenario
‘what’s the take away’ > practical application for everyday people

And done. Now you don’t have speak with an incredible amount of rush, you don’t have to apologise 10000x times, the people who don’t care for the scientific explaination will trust the process and know that after every video, they can apply a bit more practical knowledge into their life, experimenting what works for them at that given moment.

I really appreciate all your content but there is a serious lack of structure and it’s becomijg evident through all then ad hoc behavior.

As an insulin resistant type 2 diabetic, I would love to see a specialized Keto plan for that. ��

I read through the abstracts on your citations, and I’m not sure how valid the given research is. Most of it is at least 30 years old, and many of the studies regarding ketones were focused on either very small sizes or diabetic subjects, making generalizations to a broader population less likely. Whatever your opinion, you can usually find academic research to support it. The more important thing is to broadly read research and compare not only their findings, but their methodology and whether or not their results can be generalized beyond the populations in the study. I enjoy watching your videos and I appreciate your attempts at grounding yourself in scientific research (which cannot be understated today), but for this video it just seems like the evidence you cited doesn’t actually support your claims as much as you imply.

That said, I recognize that you concluded the video by saying all of this is your HYPOTHESIS, but by that point you’ve used so much scientific jargon, jumped around from study to study, and spoken so quickly that I imagine the average viewer will very easily miss that point and accept this as fact, not assumption. This potential to mislead viewers is only further enhanced by your graphics not including the fact this is only a hypothesis. It would be awesome if you could get someone to test this hypothesis in a study and then report back on it. Have you ever thought about becoming a doctor and conducting your own trials? Your interest in science could make it an excellent fit for you.

Loved loved loved this video! Not just one but 3 hearts. ������ More videos about hiit please. ��

Dude. Love your stuff but Too long. Just give us the cliff notes.

Can Keto improve strength training and increase muscle size 3 times a week? Can that with minimal cardio work (e.g. 20 min after each workout)?

Keto diet makes me healthy, keto diet fix my type 2 diabetics, keto reverse it I’m no longer under medication ��, just by removing sugar and by eating low carb

Wow that was a lot of information! I’m gonna have to rewatch this

He is concerned that his job won’t make money if number of people turn ketogenic!!

Thomas, I’m approved to do Keto and workout from my current doctor. 10 yrs ago, I had a heart attack. I was young 44 yr old at the time. When I started my rehab in hospital gym for a few weeks after, my Cardiologist limited me to a heart rate of 120 beats per minute. I was ordered to drop weight to lower my “BMI” which is a very flawed form of measuring bodies. Considering that I was put on beta blockers, stint medication, baby aspirin… about 6 meds daily, I realized that my body’s already slow metabolism would be practically shut down I figured my only answer was to do a form of a Mediterranean diet and that my workouts would consist of long periods of elliptical, walking, cycling, swimming at initially slow paces. The weight came off very fast. My success led my cardiologist to amend his working rules, allowing me to put in the work as long as the heart rate stays steady and no “fight or flight” shocks happen to the system during sessions. Slow warm up and slow cool down were adhered to as well. It was boring as heck to do, but the results were astounding. Your explanation today helped me realize that I was in a form of ketosis, burning fat like crazy and not carbs. I never bonked during this workout which lasted for 3 plus hours. I was never got tired or was tired later, I always hydrated like crazy and my body never got sore. Best of all my heart never hurt as it recovered. I did have to carry a couple of shirts and underwear with me because I would get drenched in sweat. Your explanations today helped me understand what I did then, and what will work now (with a less lengthy cardio session), will be very similar, mix in a light weight/ HITT section, followed by some yoga stretch, cause old dudes need to stretch. I’m ready to go with this Keto lifestyle and am even more excited that I can do a workout that is safe for me. Appreciate your YouTube videos. Jon from Yosemite/ Mariposa

Thomas im on keto. Have a huge basketball tournament in august. If i switch over to carbs the week before, will this help or hurt my performance?

Thomas delaur how many carbs is a good amount to eat per day? I heard under 100 is a low carb diet. I just want your take on it.

That makes sense to me. On my overnight fast my FBG was 75 50 Hct 17.0 hb. KGI was 2.45 ( ketones 1.7 mmol/L) A few days later I did a hard weight workout (squatslat pull downs bench press (full body). My FBG was 93! Hct 40 Hb 13.6. The latter two down numbers appear to be due to plasma volume expansion and possible muscle protein gluconeogensis. At least from what I came up with on some research. I worked out fasted and was amazed that my FBG levels were that high and my ketones were only 0.6 despite hard exercise and why it seems that would fit with what Thomas was saying.?

There’s nothing worse than getting an ad midway through a sentence. Not helpful.

When the first study had positive results in only two weeks it was the effect of keto. But when the last study had no positive effects shown within three weeks it was because keto needs „six weeks“ to show effects?? Sounds like cherry picking which studies support your views especially when you only show that few studies

Great informative video. But I want to ask, at 4:35 you say the high carb group used (burned) more fat when exercising than the low carb group. Doesn’t that contradict what has been said earlier, that keto burns more fat?

As a big fan of weight training should I stay away from eccentric training?? Don’t wanna waste my protein to create carbs (you mentioned that it’s more difficult to replenish muscle glycogen because muscle tissue is much more damaged after eccentric training). I’m really confused, please help:((

Would my to show on screen the reference for the studies? I know that they are in the video description. But, the video gets buried deeper by the second by YouTube.

The bonk is BS it is all mental. The some people experience it is because they expect it. I ran my first marathon and I did not experience it. I always said it was bull and it turn out to be bull.

Apart of the Air Force. Is the carnivore diet sustainable for heavy training / intense cardio and conditioning?

If you’re on keto, about how much glycogen would you have stored in your muscles to get through the hills of an endurance run?

Does Light weight lifting in keto diet helps burn fat at a better rate than just dieting and low cardio diet?

I used Keto but definitely can say it’s more of a time frame diet unless you prefer to limit carbs every other day is sustainable once you hit the body fat level you want. IF is easy long term if you pick the window you prefer

Thanks for the great info! I was just wondering, what’s the evidence available that shows it takes 6 weeks for your body to become better fat adapted? Has there been any research to prove this point? Is there any research which shows that the body REALLY becomes more efficient in utilizing fat if you stick with a keto for a longer period? Because you didn’t seem to mention it in the video. Would love to read up more on it!

I have been looking into Keto as it gets thrown around so much these days, I have never tried it and never will. IMO it’s unhealthy, unsustainable and it just doesn’t make sense.
I totally agree with this dude, you should always aim to get all three in your diet, lean protein, healthy fats and a small portion of complex carbs. Doesn’t have to be much, but you should still eat some carbs for fibre and energy. If you skip the complex carbs then you are also missing out on some key vitamins and minerals.
Having said that, I regularly fast for 16 hours and only eat during 8, so I’m not even sure if I ever reach Ketosis whilst fasting, but my diet mainly consists of high protein, some fats and some carbs mainly from vegetables such as broccoli, leafy greens and also from jumbo oats. Rice and the likes I try and keep to a very minimum and even when I do eat it, I have very little.
The most important thing IMO is to be at a calorie deficit, and if I ever go over my daily calorie intake limit, then I usually burn it off with some cardio, so I am back at a deficit.

what about construction workers? better eating fat or carbs before work?

That quiz is a epic scam. Why would yo do that? Need to rethink everything I’m hearing.

Since our bodies utilize fat during aerobic activities, when in ketosis wouldn’t C8 MCTs be the best possible fuel since it skips lipolysis and goes straight into the liver to produce ketones, and therefore energy? I would think that someone doing a marathon in ketosis would be drinking water with electrolytes and C8 MCTs with small amounts of glucose/fructose to maintain performance more so than a product like macadamia butter that first needs to undergo lipolysis?

I did the Gate River Run 15k today. This is my first run on this diet. A few differences to note. One, I felt like I pissed out all my minerals when I stopped at the 3 mile marker. Went from feeling great to feeling kinda bla. That was the only negative. Biggest positive is that in spite of feeling like I lost minerals at my piss break, I didn’t cramp once. Aside from 2016, every year I run this race my calves cramp badly while running the green monster (look up the gate River run Jacksonville FL if you want to know what that is). Not cramping and not having to stop was a big deal. The other positive is recovery afterwards. I’m hurting, but not as bad as usual. I feel like I am a day ahead of schedule. If you are a runner and considering Keto, I highly recommend it. Even if only long enough to become properly fat adapted

Where I was raised, Low Intensity Cardio was called, “pacing yourself.”

Those fbombs work! It was crazy how much more energy I had the second half
Of my 12
Miler. I’m a believer! Thanks Thomas! You da
Man!

Is the food we’re eating affecting our sleep? I have noticed that when eating certain foods I have more vivid dreams

If you have really high body fat, it’s definitely a good idea to cut out carbs. It’s not something you should make as a permanent life style though. It’s a great “diet” though, I get to eat plenty of steak, pork, chicken, eggs and cheese. I’ve cut a ton of weight doing it short term.

Thomas you are a mad MAD scientist & that’s why I subscribed… I’m 5 videos a day trying to catch up with the class… PRICELESS INFO

Something something the mitochondria is the powerhouse of the cell.

FBOMB Salted Chocolate Macadamia Nut Butter (10-Count), Ingredients: Dry Roasted Macadamia Nuts, Organic Dark Chocolate (unsweetened chocolate, cane syrup, cocoa powder, cocoa butter, vanilla), Sea Salt. What’s the deal with the CANE SYRUP? It’s like telling an alcoholic its OK just to have a little shot every day. I was excited to hear about these, but I’m done with Sugar. Y’all messed up a good idea.

I understand keto has some benefits. Reduced inflammation being one. But he needs to beat the drum more that this is a HUGE con of the keto diet; not having the proper energy to get the most out of physical activities like sprinting, cross-fit, and specific weight training. It makes me wonder if keto is more hyped than what most people realize.

People talk to no end how keto has helped them lose xxx lbs. Is it the high fat intake that reduces cravings, making people eat less? Or, is the main cause for weight loss this state of ketosis that burns fat more quickly or more often? If it’s the former, you can go on a low-carb, less restrictive diet and still lose AS MUCH weight as long as you have the self discipline to control your eating habits. You can also include a broader range of foods that are known to reduce inflammation which mirrors the benefit of keto.

Thomas, so is this guy BS or no?? https://www.youtube.com/watch?v=8Cvp0ym0Lvw

Big fan, Thomas. How can I get more fat in my diet without “oiling up”? I have been OMAD since July ’18 and watch my carbs like a beggar. I hit the treadmill for 30-45 min around noon. ACV/Green Tea at 3pm. and put down 200g of Kale or Cabbage starting at 6p. I then prep my protein, have an Avocado and wait 50 minutes before (Sockeye or Steak) eating protein by 7pm.

Am I overthinking this diet?

My OMAD is an orchestrated symphony calculated on Excel long before meal prep. There is no way I can put down 7 cups of Kale and keep my Carb count under 10g (which is just what I do.) Also, I track my Omegas 3 & 6, always keeping my 3’s higher than the 6’s.
Not an easy task there!       I water fast for 48-72 hrs. per week. I supplement with Himalayan Salt, 550mg Mg and 1000mg K.      I add Fiber and Ω3 with Flax Seed and Psyllium. I find working the macros always suffer from too little fat. My OMAD is 750 Calories, 53g Fat, 40g Protein, 9g Carbs, 25g Fiber, 4300 Ω3, and 3200 Ω6. 2800mg Potassium, 2800mg Salt, and 800mg Magnesium.

I am 56 years young, male and down 115 pounds since July 4th, of ’18. I really don’t count that I flat-Lined through Thanksgiving through Christmas!  My bad,

Presently, I’m up and running on all eight again. I’m 6’2”, 235# with a goal of 180.  I work full-time but I really don’t stress about meals and prep (Cortisol, you know.) I would like to know if I’m on the
right track, where to go from here and how to improve my love affair with my
Keto No-Sugar Mama.

It gets kinda disturbing to be seeing images of you, exercising, on a photo shoot, fully spray tanned, you shirtless or pulling your shirt up. You can smell an essence of narcissistic tones with your videos……. ��

If you’re working out and managing your calorie intake, there’s no real need to diet.

Awesome video Thomas! I’ve been on Keto for a year. Everything you’ve been saying adds up to my experience. I did not feel Keto was benefitting my athletic endurance until 3 months. Afterwards, it felt like I could bike/run forever. It was like a switch flipping in my system. I only started running seriously last April. My first ever race was a full marathon in July. Only fuel was homemade fat bombs and resistant starch. After my first marathon, I did 12 trail halves and another full marathon early December.

Do you need this FBOMBS with 20.000 to 40.000 kcal in store in your body?

Hi Thomas! I’ve been a subscriber for a very long time, and im a huge fan! I whonder if you can you break your fast with a smoothie, where you pour down all your vitamins, minerals and other supplements like ginger extract, burdock, dandelion, apple antioxidant supplements and stuff like that, and add spirulina, chlorella, barley grass, wheat grass, cacao powder, bee pollen powder, acai powder etc.. etc.. And pour all of these powders into one simple big smoothie after a long fast, and be able to absorb all of the nutrients and antioxidants from all the different superfood powders?

Keto
diet makes my muscle become smaller, is it only me or anyone else thinks so too?

Did Keto for a week. Worst week of my life. I gave up and aet a donut. Went back to counting macros now I’m a happier human being.

I came here because I am keeping my workouts less than 30mins while on ketosis. Now confirmed it is ok. Thanks.

We are going on Keto starting this Monday. We are planning to stick to it for 8 weeks. I thought one needed to do the Keto diet at least 6 months to get results. But what you just said is awesome! I will share the final results at the end of these 8 weeks! ^_^

So what I got from this is my kettlebell circuit workouts that take me 15-20 minutes is what I should be doing during ketosis.

Thank you Thomas, you’ve answered my question. Been on Keto for 3 weeks. VO2Max decreased from 48 to 41. Lost 8kgs in the process. Will keep you posted on when I start seeing V02Max improvements.

What is the best time to eat omega 3 caps and multivitamins in keto?

So should we not be doing HIIT cardio and be doing LIIT lol low intensity interval training?

Hi Thomas, I have an unrelated question… thinking of starting to add drinking celery juice to my morning routine and I’m wondering if it will kick me out of ketosis or have any strange effects to someone on keto and using I.F. Thanks for the great videos!