4 REASONS KETO IS BAD LONG TERM - Dr. Westman reacts

 

caution and four reasons why you don't want to be in ketosis for too long and

the problems that can occur in the body so time out I think there's an element of science

here which is hi Dr Eric Westman here with another Dr Westman reacts this

video is from keto Camp Ben Azadi is the leader there and the video is four

reasons why long-term ketosis is bad for you now I meant uh Ben at keto Salt Lake

keto Salt Lake is a meeting where people get together listen to lectures about low carb keto

diets in Salt Lake City put on by a company located there

so keto Camp is teaching lots of people about the keto diet it's massive

following and you know after listening to Ben speak at Salt Lake I wanted to

sign up for his program he was very persuasive and uh so let's see why

keto Camp Ben Azadi thinks long-term ketosis is bad for you

caution if you're following the ketogenic diet you're going to want to watch this video because I'm going to outline four reasons why you don't want

to be in ketosis for too long and the problems that can occur in the body and how to practice keto flexing let's do

this [Music] I looked up a little bit of information

of course you want to consider the source then I don't think has a medical degree

I it was hard to figure out in a few minutes on the internet searching but he

has his own personal story of transformation and and so you always want to consider the source of

information if you're following someone who is typically in the gym and has used

a keto diet to you know be a bodybuilder their information and teaching may be

different than if you're trying to reverse diabetes for example so if you

end up in an office like like my office at Duke and you have a metabolic problem you're trying to reverse diabetes

obesity PCOS anything related to insulin resistance then you're going to want to

I think be a little um oh cautious about using information

from someone who doesn't have that clinical background although what he's done for himself clearly has worked and

he's teaching lots of other people uh there is what's called selection bias

meaning people who gravitate toward him are more likely to respond to the technique

a doctor over time tends to winnow out those who don't like the doctor will go

find other doctors if you have you done that so you'll always want to ask yourself

who's telling me this information how how did they get to this speaker or

influencer situation and then what data or what science

and clinical experience goes a long way but it's not as good as formal science

supports the position that they're taking so that said let's see why Ben

says keto long-term ketosis is bad for you

hey keto camper Ben Azadi here best-selling author and the founder of Keto camp this video is going to be very

informative for anybody who's doing keto because I'm going to outline these four problems that can occur with long-term

ketosis we're going to talk about how long-term keto can impact your thyroid Health your testosterone Health estrogen

sex hormone binding globulin and actually slow down your weight loss results and then at the end of the video

I'm going to give you two strategies to practice keto flexing that are outlined in my brand new book keto Flex which

actually just released today and you can get this over at ketoflexbook.com so without further Ado let's get into these

four reasons why we don't want to be in ketosis for too long I know it could sound a little bit crazy coming from

somebody like me who loves keto I have ketosis on my shirt my company's keto camp but here's the deal keto is not a

diet keto is a metabolic process and guess what it's been around since humans have existed every single one of our

ancestors did Keto up but when they have the opportunity they flexed out of

ketosis they didn't see tubers and fruit and honey and say oh we don't eat that bro we're keto no they would eat that

they would Flex out and then go back into ketosis the human body is designed to do that we are still hardwired in all

70 trillion cells to go in and out of ketosis so the goal here is to teach

your body to burn fat as the primary fuel source but not the only fuel source

you want to be able to shift back and forth between fat and glucose without a hiccup and I'm going to show you how to

do that before we get into those principles let's start with the number one reason why we don't want to be in ketosis too long like it's just a

comment on the looking back to history I I've um kind of just watching in horror as

people talk about well the teeth of humans therefore we are designed to eat

you know plants or or you know or because of ancestral little eating we

ought to eat a certain way you know um if Orville and Wilbur Wright had examined all of the research and

clinical trials and Publications and even human history they would have concluded that powered air travel is

never not human and yet they they went forward with experimental research and

and yes it started without a randomized trial there was a role for doing things without randomized trials but so to say

that um with such confidence that we're meant to go in and out of ketosis and

saying that therefore that's better for us or a reason not to go into ketosis doesn't really make sense to me does it

make sense to you we could actually go beyond the historical view uh you know

looking back we might even be able to do better than what we've had available before is the way I think about it

consuming a low amount of carbohydrates over the long term is a good thing it will cause your body to burn excess body

fat and improve your overall health there's one important caveat a constant

unrelenting state of ketosis in which your body is burning its own fat for fuel is obviously unsustainable why

because eventually you have no more fat to burn well I'm going to explain but hang on

you eat that and you burn the fat that you eat I I didn't catch this this point

that you know in my patients people I teach you know yes it's a well-formulated sort of program you

don't want to do internet keto without some good basic knowledge of what to to

eat and protein comes first but uh to say that you're going to whittle away to nothing is not what I see in my clinical

practice so people lose fat off their body but then they eat that and they burn the fat they eat you become a fat

eater and a fat burner you don't eat carbs you'll burn fat but you don't

Whittle away to nothing this is kind of an odd statement that I it sounds kind of like he had to come up with some sort

of logic that it it's illogical you don't burn all your fat and goes down to zero and and then you have nothing to

burn because you you eat so assuming that you're still eating you're not

going to whittle away to nothing why this keto lifestyle should be a lifestyle and not just a strict diet

that is not sustainable my Mantra is lose the excess fat treasure the

necessary fact ketosis is a brilliant strategy for accomplishing the first goal as for the second goal prolonged

ketosis doesn't have an automatic shutoff valve if you remain in the state of ketosis for too long burning your own

fat then your body will keep doing that as long as it must do to stay alive if necessary to preserve life once your

excess body fat is gone various bodily functions will shut off or become minimized this process of shutting down

will continue until Mr death knocks on your door and says sorry buddy time's up

nobody wants that let's start with the first reason why we don't want to be in ketosis for too long fat burning will

slow down here's why as level as a body fat drop your Primal brain whom we thought we'd had trained to accept high

fat diet and fasting will be aroused and begin to object why and when will this

happen well your Primal brain the Eternal Watchdog will sense that your reserves of fat are becoming depleted

remembering those long periods of deprivation thousands of years ago your Primal brain will sound the alarm the

fat Supply is running low it will issue the command that your body must preserve

its precious fuel source in response your body will actually slow down fat burning all for the sake of survival

when you stay in ketosis for too long the body starts to rebel and conserve its fuel source a good analogy for you

is if you lived out in the woods and you stored about 500 logs of firewood to heat up your cabin for the winter these

were your reserves because you could still go out and chop more firewood so if you had to dip into these reserves

you wouldn't be worried but now it's early March and snow still covers the ground it's been a tough winter and you

haven't harvested many trees and you see that you've only got about 50 logs left that's a very low Supply suddenly you're

reluctant to use them because you don't want to run out when you had 500 logs you didn't care about burning them the

same thing happens with your body fat this is why when you stay low carbohydrate for too long your body will

slow down fat metabolism and you know what this is a good thing there's a big difference between losing excess fat and

losing all your fat you want to lose excess fat but your body needs a small amount of fat and your Primal brain is

smart to insist that you meet this minimal requirement so the innate intelligence will actually insert water

into the cells to slow down fat metabolism and you might develop this dimply fat around your midsection when

you're in ketosis for too long not good so what happens is having a keto Flex day and I'm going to so time out so

I I think there's an element of science here which is that everyone as you lose

weight you lose fat mass that as an obesity medicine doctor we think of weight loss as fat loss not water not

muscle we we want to Target the fat mass and get the fat to to go away and

ketosis does that if you have extra body fat you'll you'll use it but all weight

loss diets no matter how you do it will have a reduction in metabolism that goes

along with that that's what he's trying to to explain I think the metabolic change that happens as you're losing

weight and yes the extreme is your body's freaking out it thinks you're starving it turns off the metabolism but

then the other extreme you go into starvation mode and it won't work no no you can't turn the metabolism down to

zero and so in two studies now from the Harvard group this is David Ludwig's

group they they showed an elegant research that the metabolic rate goes

down when you're losing weight losing fat Mass but comparing different ways of doing it different dietary approaches

the metabolism goes down Less on a low carb diet compared to a higher carb same

roughly the same calories so so that in my clinic I may have explained to you

that yes the metabolism slows down that's a response that's okay I reassure you that you

still want to be in ketosis to burn that fat but I suppose if uh Ben's clients

um want this fast as possible the weight loss to happen then then this might be a

concern so there's a trade-off I I want to teach you a lifestyle approach not

getting uh possible trigger foods to get you back so it's a selection bias in a

lot of ways if you come to me in a clinical situation trying to reverse diabetes and other metabolic problems

then you have to be careful about foods that will trigger you to go back to those carbs so that flexing the getting

going out of ketosis or the the term in and out of ketosis metabolic flexibility

is where that comes from would not be such a good thing and you want to just kind of understand that the fat burning

is going to slow down a little bit it happened that happens on any weight loss approach rather than okay let me go back

to carbs and risk going I've seen people lose 50 pounds from July to December and

then regain the 50 pounds back you know in the next half of the year because they got sucked back into eating

carbohydrates which is a concern if you're going to be going in and out of ketosis on purpose I'm not yet convinced

that ketosis is bad for you are you let's keep going show you two ways to do

that later on in the video but having a keto Flex day introduces your buddy coming over and dumping all this

firewood for you now you're going to be more inspired to ramp up the burning it's going to remind your body that it's

not starting that you have a different fuel source which is going to be glucose for a short period of time uh honestly

so in that metaphor of the house the cabin in the woods and you have wood

eating the carbs he's saying is bringing in the wood to no using the carbs is

like bringing in paper and and you you have to burn and then you it's fast

energy but the metaphor we use is that the the log is the is the fat on your

body and paper is kind of like carbs you eat quick energy but then it goes away

so if you're running your body on carbs it's like fueling your cabin in the woods on newspapers and having to

remember remember those newspapers or magazine remember magazine and some sort of quick acting sort of

paper as a fuel and then alcohol is like lighter fluid it's so fast you burn it

um it's not forbidden but you don't want to have much of it so I see he's using the log or firewood as a metaphor for

any kind of energy I think it even goes further so that once you're a fat burner you're it's more like you're going to

the the oil thermostat on the wall and you're turning on the oil uh to to heat

you don't have to worry that's that's running your body on fat you don't have to go out and even to get logs and fuel

the the fireplace very often because you're running on oil your your heater

or your body's running on fat and ketones that's where keto comes from actually it's fat burning and a little

bit of the fat gets turned into ketones because it's something you can measure the name keto got out there because of

something you can drink and you can you know all these new kind of products but really bends right that ketosis is a

metabolic State it's not a food there is no keto food it's in metabolism but I'm

not yet convinced that it's bad for you metabolism goes down however you lose

weight and and I'm concerned if you have an addictive element toward these carbs

that having this every now and then a flex day or a carb day it might knock

you off I've seen that happen and then you have trouble getting back on the plan so having a keto Flex day and

flexing adichtosis is a great way to break a keto Plateau a keto stall and

ramp up the fat burning I know it sounds counter-intuitive but I gotta tell you it works like a charm second reason why

we don't want to be in ketosis for too long this is especially important for you ladies out there but also for men

thyroid problems hormone production is often a function of a chain of command as orders are passed from one organ to

another until the desired outcome is achieved it's this amazing Orchestra for example the hypothalamus and pituitary

gland which are located in the brain help control the thyroid gland which is a butterfly shaped gland located at the

base of your throat just below the Adam's apple to provide their direction to the thyroid the hypothalamus releases

thyrotropin releasing hormone trh which stimulates the pituitary gland to

release thyroid stimulating hormone TSH when the hypothalamus and pituitary are

working normally they respond when thyroid hormone levels are too low they secrete more trh and TSH which

stimulates the thyroid to make more hormones when thyroid hormones are too high they secrete less trh and TSH which

reduces hormone production by the thyroid the primary secretory product is inactive which is thyroxine T4 which is

a pro-hormone this needs to be converted to T3 peripherally by the tissues with

high blood flow including the liver and kid knees in the body T4 is converted to T3 and that is used by the cells the T3

hormone is important for fat burning for longevity it's so important that every single cell in your body has T3 hormone

receptor sites T4 can't say the same thing it needs to be activated and

converted I just need to say that that was your biochemistry lesson for the day

that it's reading the story from the textbook to T3 diet can influence thyroid hormone

levels and prolonged ketosis and severe calorie restriction can lead to reduced thyroid function or hypothyroidism which

is a mechanism to ensure survival in response to perceived famine the goal is

to slow down metabolism preserve energy and preserve vital organs so we mentioned T4 is inactive and needs to be

converted to T3 do you know which hormone helps make this conversion insulin low thyroid hormones cause a

drop in insulin the hormone needed to transport sugar from the blood to different cells throughout the body

chronically low levels of insulin slow down cellular function including muscle contraction and basic brain function

over longer periods of time low insulin levels compromise this T4 to T3 hormone

conversion which can cause you to feel sluggish your cells are producing less energy you're burning less fat you don't

feel as good so having a keto Flex day will will give you that healthy insulin

Spike to make these hormonal conversions T4 to T3 but also help with progesterone

estrogen and testosterone so there there were getting an element of the old

Paradigm where if it changes a thyroid level or if your metabolism slows it's

bad Maybe not maybe maybe it gives you efficiencies that you didn't get before

um as I was thinking about this no you this probably went by if you've never heard about the thyroid metabolism it is

pretty complicated and and that's why most of us kind of glaze over you know you may have talked to about

this and your eyes glazed just tell me what to take thyroid wise you can replace thyroid and it

um with pills but um I I'm beginning to see now that a

lot of this has to do with communication and language and and uh here the and

what we can measure and so when we're focusing on a thyroid level it and

that's what we've measured in people who eat carbs and we we treat a normal abnormal level

um it's actually going to be more complicated than that I think and and I think we're measuring things that made

sense in the old Paradigm remember if there are ketones in the blood the

doctor is going to tell you that's abnormal because it's not normal for people who eat carbohydrates to have

ketones in the blood and so the lab tests are going to look different in in many different ways that we call it the

new normal and and the way the language used before

may not be the language that we use you know 10 5-10 years from now I hope we

talk less about about the glucose in the blood and talk more about the ketones in the blood but see it's not easy to

measure keto well you can get a meter and and if I typically discourage the

use of that but what I'm trying to say is um we measure what we can measure and

often the blood is the only thing we can measure but it's not really telling us

the whole story you really want to know what's going on inside the cells and it's really difficult to to get a

glimpse of what's inside the cell unless you take a biopsy of it you know take part of it or and then have the right

sort of analytic tools so um it occurred to me that this is is almost

like speaking a different language and even now we we don't know exactly what

to measure you know in I'm told that in some languages there are seven ways to say snow

because in that part of the world it could be wet snow it could be dry snow it could be great snow to to go out and

have fun in and I mean that's why I don't even understand all the different types of the name for snow they're you

know they're uh the five different words for love in in some languages and and

what we're not measuring the all of the things that have to do with ketosis and

and health yet I don't think so we're talking a language of thyroid

testosterone levels and all that and they may change but just because they change and it all has to do like he's

right with the communication inside the body these may not be the only words to

describe only hormones to describe what's going on ketones actually are a

hormone we're learning now that ketones have hormonal effects anti-inflammatory

effects so the uh I I see that um

I I think Ben's trying to make sense of the what experts are saying based on the

old Paradigm View and then there are a lot of different ways to do a keto diet and if you don't really need a keto diet

to reverse diabetes and or other serious metabolic issue I think this kind of

program that he's talking about is probably fine I'll review in the next

video the keto Flex program but I don't see yet a reason not to be in ketosis

and and my fear is that or

there's going to be a lot of ways to do this and it's great I I'm happy uh that uh keto Camp is teaching lots of

different people but if you're finding like you know you found a car that you like and you're driving it this doesn't

make me tell you not to be in ketosis or to change what you're doing you don't

have to get a new car yet based on what he said so but this was really only the

second reason let's keep going number three reason why we don't want to be in ketosis for too long testosterone

deficiency so again the so the testosterone level is different uh well

the thought that occurs to me is ask the carnivore diet proponents

um Sean Baker and Ken Berry about their thoughts about testosterone they don't

eat carbs they're in ketosis on a carnivore diet and their testosterone is

fine you can just look at them and see that but so

um a little bit of selection bias and that if you're teaching lots of people who actually don't need keto level kinds of

diets I think this is fine you know in in my latest book and your carb

confusion we teach three different levels of carbs and they're not all ketosis based

um you might be surprised to hear that but you know I think there are a lot of ways to be healthy you don't have to be

a meat eater you can do this being a plant-based eater but there's certain

certain nutritional elements that you need to have in your daily or at least

you know weekly sort of food intake but you know I think keto doc approved with

the general idea of ketosis not approved

in terms of ketosis is bad for you and yet what he's talking about is being

kind of in ketosis most the time which is going to be better restricting the

carbohydrate damage in general over a longer period of time

I'd like to see a study I didn't see any sort of you know documented more than

one person although he might have lots of different people with feedback

through clinical experience that we call that then and that's one level of information which means for some people

it can work it doesn't tell us about you know taking all comers and what about

the people for whom this didn't work or it was you know the people got hooked back onto their fruit addiction and then

they derailed them and they regained the weight so if you're in a program for

example you're going to be less apt to fall off and and be lost for six months

because you're coming back to have the accountability and or the you know feedback from people the support and

support can be key for long-term sustainability of any sort of nutritional dietary approach with keto

Flex means and it's a book that he's written and it talks about in general

terms adding back carbs every now and then which is interesting if your

metabolism is flexible already and you're in a group of folks who are not

so the selection bias a group of folks who are not trying to reverse diabetes reverse severe metabolic issues that

have to do with insulin resistance then you might not have to be in ketosis all the time or or for an extended period of

time if you have sugar and Ultra processed food addiction though if you

end up staying away from fruit for example or pasta rice you know potatoes

any of those things and over the holiday you have a little bit of it and then you get back into carbs and you can't stop

eating them that's a sugar and Ultra processed food addiction and I would not recommend having a flex day or you know

adding carbs back in which is what we're going to learn about so but if you're able to tolerate carbs here and there

you don't have an addictive element toward it this this might be legitimate I mean let's see if there's any science

behind it or what the experience is again this is keto Camp so the first way

to practice keto flexing it's a seven day protocol you might be thinking how long in ketosis is too long well the way

that I teach in my book here I outline the four pillars number one which is the first pillar is called adapt we're

getting your body fat adapted we're getting you into ketosis safely no keto flu required the second pillar is called

Fast we're practicing intermittent fasting strategies the third pillar is called phase we're phasing out all

anti-nutrients and actually practicing carnivore that whole those three pillars it's going to take you about 6 60 days

6-0 and then you have unlocked the keto Flex pillar so that's how long too long

60 days in ketosis and then we practice keto flexing the first way to do it this

is a seven day protocol I like this approach for somebody when they reach this point in their Journey so he's

basically described the first 60 days of a keto diet there are a lot of different

ways to do it and you could cut all the carbs out at once you could gradually take them down lots of different

approaches you can go 29 days strict and then say you're going to have something on the 30th day but by the 30th day you

don't want any any carbs by then all the Cravings are gone but then in the prior

video which I was not really very persuaded by he get brings in this

language of why you don't want to be in ketosis more than 60 days I've had people in ketosis for years especially

if you're trying to reverse the type 2 diabetes or or you have hundreds of pounds of weight to lose please don't

add back carbs in after 60 days so so again this is a selection bias toward

what you're trying to accomplish what is the influencer writer or teacher

teaching where is his or her experience and what kind of clients or patients are

they seeing my first kind of response is that this would be for people who are

not looking for advice from a doctor in a clinical setting so these are folks

who are in keto Camp probably aren't a lot of medicines the average age is

probably pretty young so in in that demographic you can do lots of different things in fact some people don't even

need to be in ketosis at all I don't think and yet it can be okay and

compatible with good health so what he's presenting here is let's do 60 days to

feel what ketosis is like you might also notice that your joint Pain's gone your heartburn's gone all these other

increased energy the the non-scale victories we talk about but then what happens after that time

let's let's see what he has to say to lose or maybe they already hit their goal weight this is a good protocol for

you it's called the 5-1-1 developed by Dr Daniel Pompa seven-day protocol here's how it works five days out of the

week you're going to be practicing your favorite intermittent fasting schedule during your eating window you're gonna

eat keto friendly meals keeping your total carbohydrates below 50 grams for the day and you want to be in ketosis

for those five days ideally you don't want to eat more than two meals in your eating window on those five days the one

the first one I should say is your 24 hour water fast I love a 24 hour water

fast because you get more fat loss more autophagy and it really resets your gut

there was a great study I wrote about it in my book ketoflex a study at MIT that showed a 24-hour water fast strengthened

intestinal stem cells so you get this super gut healing restorative effect with the 24 hour fast that 24 hour fast

can be dinner to dinner lunchtime lunch or even breakfast to breakfast this leaves us to the final one in the 5-1-1

which is your keto Flex day on this day you don't practice fasting you're going to have your breakfast lunch and dinner

you're going to lower your fat below about 30 grams for the day and you're going to increase your Healthy

carbohydrates and protein to remind the body that it's not starving to give it

an alternate fuel source which is a glucose and get insulin to make those hormonal conversions and to reset those

receptor sites for leptin so you want to have about a hundred to 150 grams of healthy carbs on this day total for the

day and you also want to increase your protein you want more of this mtor pathway which is an anabolic pathway

that's your Flex day and then if you've done this the right way you should be right back into ketosis within 24 to 48

hours that right there is true metabolic freedom and flexibility so interesting I would like to see a

paper I would like to there isn't one a lot of theory going on in terms of the

autophagy and and while that it really kind of makes sense I'm left with

while this is kind of complicated what's the incremental benefit beyond what I

typically teach already which is stay under 20 total carbs per day even when

you're hungry don't eat when you're not if it's intermittent fasting you eat one meal a day that's great you don't have

to call it that but but you probably will be doing that so what's interesting

when we we we're teaching and it's interesting you know I didn't come up with the low carb diet or the the 20

grand rule the the information that we

gleaned was from doctors who were using low carb keto diets from 1970 to 2000

and thousands and thousands probably hundreds of thousands of patients actually and then our role was to do

research to publish papers going back now 20 years ago doing this method and

and Publishing the research even in people who who for whom it didn't work or or you know those so it's not just

selection bias of those people who were able to do it we also included people who were not able to do it so the

studies on intermittent fasting and and even prolonged fasting really haven't

been done to the the point of of quality and quantity you know number of people

in there and the concern about long-term

fasting or even a day long you know I don't I'm not worried about that except

you know should do I have to do it is my question now or you know what's the incremental benefit beyond what I'm

already doing is the question I have um and it sure seems kind of complicated

to be keep track of all these things I I I'm not you know you might want to do that but I don't want to so uh so far I

just haven't seen enough research on the ideas that are presented here a lot of basic science the MIT study was was not

a randomized trial of comparing something in human intact humans over a

long period of time that that's what we really want to have and for those people

who really don't need ketosis to reverse the metabolic problem I I think this is

probably fine I I just kind of Wonder to what extent to what is the incremental

benefit you know how much bang for your buck so to speak of of doing something

that seems rather complicated and uh but that that's your choice and if the idea

of bringing back carbs up to 100 150 carbs per day and I'm glad to use total

not net we all we always talk total carbs not net carbs in in our teachings

if that doesn't throw you off the rails and make you go back to eating carbs to and gain weight you're out of control

this might be reasonable but again where where's the study in real people I don't

don't know I I would value even although it'd be selected people a clinical

experience let's say a keto Camp had thousands or even hundreds of people who

are following a certain way and we've done surveys of people who are say

they're doing something and I think that's a valid place to start of course it doesn't tell you about the people who

are not unable to do it or people who had side effects and and fell out and didn't stay in the survey and and I'm

always wondering about those folks but I suppose if you try it and it's not right for you you'll know and you won't

continue it but so um okay so there's that's another way to kind of fine tune and have some carbs

one day a week with a day-long water fast and and uh you know I'm still

looking for that paper now there's a second way to practice keto flexing it's called the four two one rule it's a

seven day protocol here's how it works four days out of the week you're going to be practicing your favorite

intermittent fasting schedule whether that's a 16 hour fast or an 18 hour fast it's up to you during your eating window

you don't want to have more than two meals make it keto friendly meals keeping your total carbs for those days

below 50 grams so you want to be in ketosis the two and the four two one is

a 48 hour water fast where you just go let's say Monday night to Wednesday night you want to give yourself 48 Hours

of fasting just water and some sea salt that's going to help you burn a lot of excess fat that's going to help you get

more autophagy and heal the gut this is a good protocol the 4-2-1 for somebody who has about 10 pounds to 25 pounds to

lose the one in the 421 same rules apply it's your keto Flex day higher healthy

carbs no fasting you want to hit about 100 to 150 grams of healthy carbs more protein and keep your total fat for that

day below 30 grams I outline this in detail in keto Flex which you can order

right now on paperback or Kindle and get it today head to ketoflexbook.com in the

book I also talk about the 331 rule there's also a chapter chapter 12 all about how to do keto and fasting for

women there's this chapter on sleep look I believe this is the greatest book on keto ever written you're gonna love it

there's a link down below for you to get it and if you do get it and read it please leave it a rating and review on Amazon if this video was helpful thumbs

up I've seen Ben uh speak we were at the same meeting keto Salt Lake and after

the talk I I wanted to go out and buy his stuff because very very persuasive and yet I'm left with the is it worth

all of that effort what it what what else am I gonna get it it's still all very theoretical and while uh it may not

be necessary and it's kind of my view of all of the fasting protocols intermittent fasting as long as the

carbs are low you know it's going to work and uh but uh the extent to which

do you have to do that no so if if you're doing intermittent fasting or

some other fasting sort of approach and it's hard you can't remember what to do

you try a simpler approach That's My Philosophy but I guess I in general I

would give the keto Camp a keto flex and approval but may not be necessary kind

of sounds kind of difficult to me but it maybe something you might want to try but if you have sugar and Ultra

processed food addiction beware that adding in carbs even things like nuts

and and extra cheeses and things like that can throw you off and uh being in a

program a supporting program will help you get back on if you do have some

carbs but I could see how this may be helpful for some people show me some data still and then I can you know maybe

endorse it as a as a policy but until then it seems reasonable but I you know

I really can't say yeah go do it it has all this data behind it like like other

approaches too so I hope that's helpful if you like it please like subscribe

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