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COMPLETION & NEXT STEPS

COMPLETION & NEXT STEPS. EPIGENETICS. The study of the chemical modification of specific genes or gene-associated proteins of an organism. Ref: Britannica. “Genetics loads the gun but lifestyle pulls it .”. KETONES.

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COMPLETION & NEXT STEPS

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  1. COMPLETION & NEXT STEPS

  2. EPIGENETICS The study of the chemical modification of specific genes or gene-associated proteins of an organism. Ref:Britannica “Genetics loads the gun but lifestyle pulls it.”

  3. KETONES New research in ketones shows that ketones can “talk” to your genes and cause your genes to express differently. How important is fasting to get those ketone levels up?

  4. LOOK AT YOUR Total Body Water (TBW) • Did your TBW go down in any of the weeks? • Did it go down this week? If you keep your diet consistent, your body will reach a point where it stops having TBW go down.Then the TBWwill start going up slowly each week. Ifthe TBW is still going down this week, your body is still shedding inflammation. Once your TBW stabilizes, as long as you stick to the same diet, it will come up by 1/2-1 lb per week as you start to gain muscle. This is good!

  5. MUSCLE is “SPANX for YOUR WHOLE BODY” • Remember, 5 lbs of Muscle takes up much less space than 5 lbs of Fat • The more muscle you have and the less fat, the smaller your waist • Muscle is like a “metabolic girdle”

  6. DETOX TO SUPPORT FAT LOSS • - Expect Fat Mass to keep going down 1-2 lbs per week • If you drop Fat faster than 2 lbs a week, make sure you support your body’s detox pathways • Toxins are stored in fat and get released when you lose fat • You need to keep supporting the liver, kidneys, colon, skin, lungs, etc. or you will plateau

  7. OVERNIGHT SPIKES IN WEIGHT = INFORMATION • If your weight shoots up overnight, you may have a food intolerance • You might be carb intolerant if you increased your carbsor have an intolerance to a specific ingredient (gluten, dairy, etc) • Remember that when insulin is low, the opposite happens - your body drops excess water and also becomes lower in essential electrolytes (potassium, magnesium, and sodium)

  8. TAKE STOCK OF WHAT YOU’VE ACCOMPLISHED • How were you feeling in your body? • How were you feeling in your clothes? • What happened when you're looking in the mirror? • What were your cravings like? • What was your energy like? • How was your mental clarity, focus, resistance to stress? Go back to your mind and rewind to when you started: Where was the point when you finally said, "No more! I am making this change.”?

  9. PICTURE YOURSELF TODAY • Now consider where you are today • Really BRAG about yourself • How have you changed? • Physical, mental, emotional, habits?

  10. FASTING AS A METABOLIC “BIO-HACK” • Check w/ your doctor if you have a medical or psychological condition • Google “health benefits of intermittent fasting” to learn more • Fasting helps your body to produce ketones endogenously (from within) • Provides beneficial stress to the brain (“eustress”) similar to the positive stress of exercise = improved mental clarity and focus • Gives the body time to “sweep” bad bacteria back to the colon

  11. ALTERNATIVE FASTING / EATING STYLES Daily intermittent fasting • Research suggests that men need 16 hours of fasting and women need 16-18 hours of fasting to affect their metabolism • Try delaying your fist meal or stop eating early 3-4 x per week • Use coffee or tea w/ Keto//Kreme; Keto//OS; broth; and lots of liquids during your fasting interval

  12. VARY YOUR EATING STYLE: 5/1/1 – Dr. Dan Pompa 5 days on your eating style (e.g., High Fat/ Low Carb / Moderate Protein) 1 day: opposite eating style (e.g., Higher Carbs and/or Higher Protein and Low Fat) 1 day: 24-hour Fast Use coffee or tea w/ Keto//Kreme, Keto//OS, broth, Skinny Lemonade, PaleoGreens, and lots of liquids during your fasting day Do not do your 1 Day opposite eating style and your Fast on back to back days

  13. 4/3 PLAN FOR EATING VARIABILITY Example: Alt / Shift 4 days following one eating style (for example, High Fat/ Low Carb / Moderate Protein) 3 days in an opposite eating style (Higher Carbs and/or Higher Protein and Low Fat) Can still incorporate Intermittent Fasting Can still use Keto//OS and Keto//Kreme with Intermittent Fasting days, before a workout, to help with appetite control, mental clarity, inflammation reduction, etc. Benefits of keeping your metabolism from getting sluggish The variety can benefit the mind and body!

  14. MOVING FORWARD You can keep using Keto//OS and KetoKreme with any eating style Use it to help you incorporate some Intermittent Fasting Use it to help you stabilize energy, increase mental clarity, decrease inflammation, and suppress the appetite Notice which eating style works best for you and change it up when it stops working!

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