Q&A2 Transcript

Module 2 Q&A Handout

No	Question	Votes	Time Code	Answer
1	If I am still hungry, and still want to eat, can I keep going over on my fat and protein maximum and kcals and still lose weight?	-	(00:17:16)	Question 1
2	What foods should we be eating to lower blood pressure?	31	(00:19:00)	Question 2
3	How much salt do we need in a day? / How much water should we try to drink each day? +24	92/24	(00:21:00)	Question 3
4	How much water do we need in a day?	82	(00:25:20)	Question 4
5	Are sparkling water allowed in the beginning or ever?	52	(00:25:23)	Question 5
6	How much Sole water can you add to your drinks per day?	21	(00:26:20)	Question 6
7	How long does it take to start losing stored fat?	66	(00:27:06)	Question 7
8	In one of your videos, you suggested eating avocado.	-	(00:32:10)	Question 8
9	Are peanuts/peanut butter keto friendly?	39	(00:34:41)	Question 9
10	You suggested we eat the amount of protein in grams of our ideal BMI weight-how do we adjust the Cronometer to reflect the protein amount?	-	(00:36:32)	Question 10
11	Would you share the recipes that you had in mind for some of the groceries?	-	(00:39:42)	Question 11
12	I really need help with meal planning.	-	(00:39:45)	Question 12
13	Can someone who experiences gout do well on a keto diet?	15	(00:49:45)	Question 13
14	Is it OK to do intermittent fasting and keto if I've been diagnosed with high uric acid?	5	(00:49:50)	Question 14
15	Is there a chance that keto will help against tinnitus?	10	(00:51:55)	Question 15
16	Do I have to count the carbs in chia seeds?	50	(00:53:00)	Question 16
17	Would you review the steps for using Chia seeds for digestive relief?	-	(00:53:30)	Question 17
18	Was told not to take anything that swells in gut due to 2 wt- loss surgeries	-	(00:53:40)	Question 18
19	If we overeat, do we just restart at day 1?	-	(01:01:00)	Question 19
20	When I slip up, like today	-	(01:01:05)	Question 20
21	Other than morning fasted state, what times of day do you recommend checking BG/K?	131	(01:03:39)	Question 21
22	What medications interfere with ketone production?	99	(01:03:40)	Question 22
23	Can you have too much protein?	136	(01:05:26)	Question 23
24	Can we actually balance hormones with no thyroid, no ovaries, no uterus , no gallbladder	-	(01:08:00)	Question 24
25	I have gastric sleeve and no gallbladder so constipation is not the issue it's the opposite.	-	(01:08:10)	Question 25
26	Recommendations on magnesium supplement (pill) dosage and brand?	-	(01:09:40)	Question 26
27	Is it possible to overdose on magnesium?	-	(01:10:00)	Question 27
28	If I am reading .5 - 1.5 ketones in the morning do I take the BHB capsules?	-	(01:15:29)	Question 28
29	I’ve noticed that a lot of us slip off keto after 17 or 18 months. Do you think it is a mental issue over physical issue?	-	(01:15:30)
30	Can you burn your own fat when taking BHB?	-	(01:15:32)	Question 30
31	Does taking the BHB capsules cause false ketone readings? Am I really burning fat with these inflated higher readings?	-	(01:16:00)	Question 31
32	Please talk about longer term effect on cholesterol levels especially LDL. I am eating lots of fat.	-	(01:21:39)	Question 32
33	I have no Ketones in morning, but start to see Ketones late morning and they build up a lot during the day. Will the Dawn Effect go away	-	(01:22:13)	Question 33
34	If I was to take things slower, say 30 total carbs, would the benefits of keto still be the same but just take longer?	-	(01:22:50)	Question 34
35	Short of drinking MCT or eating butter, how do I get my fat without going over all my protein?	-	(01:25:00)	Question 35
36	If you're fat adapted, my numbers don't match,	-	(01:28:12)	Question 36
37	How does the ketogenic diet typically affect thyroid hormones?	-	(01:29:00)	Question 37
38	Wondering why ketones are strong when I go to bed, but very light not existed when I get up. I have a very low carb dinner meal.	-	(01:34:46)	Question 38
39	Can drink lemon water?	-	(01:38:40)	Question 39
40	When will your product have beat back in stock?	-	(01:39:50	Question 40
41	Does autophagy heal a malabsorption of the gut?	-	(01:41:30)	Question 41
42	Coffee and its effect on adrenals?	-	(01:42:00)	Question 42
43	Not eating after sunset.	-	(01:42:20)	Question 43
44	Struggling with diarrhea	-	(01:43:20)	Question 44
45	Should we readjust the protein target in chronometer?	-	(01:48:47)	Question 45
46	How do you know if you're insulin resistant?	-	(01:49:42)	Question 46
47	I've been on Keto for a year. And I still struggle to get fasting blood sugars below a hundred	-	(01:50:43)	Question 47
48	My joint pain went away after six weeks.	-	(01:52:25)	Question 48
49	Nausea, headaches creeping in	-	(01:00:00)	Question 49
50	How do you know if you have consumed enough salt?	-	(01:00:04)	Question 50
51	Magnesium, is there a lotion or oil?	-	(01:00:24)	Question 51
52	Best thing for keto breath?	-	(01:00:25)	Question 52
53	When will the mental acuity kick in?	-	(01:00:28)	Question 53
54	Pain in the right upper area of my rib	-	(01:01:50)	Question 54
55	Patties and hotdogs in restaurants have wheat and sugar	-	(01:02:05)	Question 55
56	Making a blood donation	-	(01:03:00)	Question 56
57	Will, taking an aspirin have any effect on this process?	-	(01:03:10)	Question 57
58	Blood pressure is going up and my glucose is up	-	(01:03:39)	Question 58
59	What about the chronometer and the phone?	-	(01:04:08)	Question 59
60	The high levels of fat I'm eating, makes my stomach hurt	-	(01:04:40	Question 60
61	I find I have no appetite.	-	(01:05:05)	Question 61
62	My poop comes out in drips and dabs,	-	(01:05:40)	Question 62
63	Bone pain	-	(01:06:30)	Question 63
64	Parkinson's	-	(01:06:48)	Question 64
65	How important is recording your blood pressure?	-	(01:06:55)	Question 65
66	What effect can the keto diet have on histoplasmosis that has activated in your eyes?	-	(01:07:02)	Question 66
67	Having a hard time sleeping	-	(01:07:30)	Question 67
68	Bubbles in your urine	-	(01:08:10)	Question 68
69	Chia seeds and diverticular disease	-	(01:08:45)	Question 69
70	No thyroid, Ovaries, Uterus and gallbladder	-	(02:26:40)	Question 70

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Video Time Stamp: (00:17:16):

Question 1

1. If I am still hungry, and still want to eat, can I keep going over on my fat and protein maximum and kcals and still lose weight? If I'm still hungry and still want to eat, can I keep going over on my fat protein maximum of kilocalories and still lose weight? So again, in week one, the only thing I want you counting is carbohydrates. Total carbohydrates of 20 or less. The fat doesn't matter. The amount doesn't matter. The calories don't matter. The protein doesn't matter as long as you hit 20 carbohydrates or less every day, every day, at least the first week I pushed people to go even into the second week. What I'm looking for is we have to switch your chemistry before we can switch your a weight loss. But especially for people who have been overweight for several years you're fighting against this hidden monster of your chemistry and if you try to outsmart it with calories, you will lose. If you try to outsmart it with not eating too much fat, you will lose the amount of calories found in switching to ketosis is not the focus. Video Time Stamp: (00:18:23):

Your focus needs to be keeping those carbohydrates low. That is the key to switching is chemistry. I put this question first because it was so paramount for the success in people transitioning to the ketogenic diet. In the folks who struggled and said, I just am not getting results that I need. Why am I not getting the results I need? I tell them to scrap looking at anything else, only focus on those 20 total carbohydrates a day. Do that for 10 days. Watch what happens. And the anxiety of checking all of these things at first can overwhelm people. We don't want you anxious. We want you happy and and mentally not stuck in the high scroll here..

Question 2

2. What foods should we be eating to lower blood pressure? +31

What foods should we be eating? Lower blood pressure. Okay. Again, 31 of you said, yep, I want that answered. There was another question later on that said, how does ketosis help to normalize blood pressure? Again, looking at some of the videos I did in this series, talking about the food, the removal of water that first week, blood pressure is a circuit of hoses filled with fluid. And so when the pressure is high, you can either Lynx in the hoses or you can decrease the amount of fluid inside the hoses. It's a closed circuit. So when you add water or take away water, you can donate some blood. That would be a way that you decrease the fluid or you can change how much of the fluid is stuck inside your circulation because of how much sugar is circulating around.

Video Time Stamp: (00:20:17):

When you say what foods lower blood pressure, I would flip the question, say the foods that raise blood pressure or carbohydrates, because as those carbohydrates get high, the insulin goes high and that whole meal you have high carbohydrates, high insulin create a the osmotic or the pull to keep the water in circulation. When you drop those carbs, you drop the glucose in your, you drop the insulin and those three trifecta remove the pole to keep the fluid in circulation. And that's how you drop your blood pressure. It's for that same reason.

Question 3

3. How much salt do we need in a day? +92 How much water should we try to drink each day? +24 Doctor limits water + sodium due to Afib That question number three is how much salt do we need to take in? You shouldn't be measuring it. You're measuring 20 carbohydrates a day. That's it. Do not focus on saying, well, I only had one and a half tablespoons of salt today. Why are you measuring it? Video Time Stamp: (00:21:13):

You need to assault until you don't feel like you need salt anymore. But the idea that your system needs a measuring cup to tell you how much salt is mixing up messages. We want you listening to your body and we want you salting. Thanks. Salt will prevent that. Keto flu. Salt will prevent you from dropping your blood pressure too quickly but still not compromising that you keep the fluid in your circulation because of high sugar or high insulin. We want you to keeping it there because the salt ratio matches the meat. Your kidneys are going to do a great job of regulating that. Let them do their job. Salt is something that will satiate you. It feels it shuts off hunger, it shuts off cravings. But you shouldn't have to measure the amount of salt. My coffee this morning has salt in it. Video Time Stamp: (00:22:07):

It has got solely water in it. It is if I have too much my, my body, my efficient, not inflamed body will pee it out. And yours will too. Eventually as you start into the ketogenic journey many people wrote in saying, Hey, my doctor, I have atrial fibrillation. I have a DEMA. I have swelling, my thumbprint was really large. What do I do? This is where your doctor needs to help you with this. Now if you, if you lower your blood sugar and you lower your blood glucose too quickly and you have really stiff old arteries, like let's take an 80 year old who's got atrial fibrillation, has a DEMA, starts on the ketogenic diet, and by day three, they're passing out because they dropped their pressure so much and their poor little hearts has too many other things going wrong and they're taking the medications that the doctor has been doing to counteract the atrial fibrillation and their 80 year old heart was diff arteries. Video Time Stamp: (00:23:17):

Okay, that's really complicated. That's what internal medicine job is, is to manage that. And it's totally doable, but it is not not a good idea to do all that. Without your doctor being unaware, please let them know, tell them what you're doing. They are going to tell them to reach out to me. I'll, I'll tell them what I would do, but to advise a thousand people online, here's what I do. I think you're setting people up for a dangerous precedent. Let's see. Keto says add water and salt. My doctor says, stop at how confusing, right? I know only five people voted for that, but this poor little lady or man, it's super confusing and I'm telling you, you will have less need for these medications. Your heart will be under such less pressure. When you get keto adapted, when you get through this taking the time to do this journey with your doctor, and then you'll get the free just confidence from your doctor when you show up saying, look, I've been studying my blood pressure. Video Time Stamp: (00:24:24):

So that's what those charts are for in those handouts is I'm giving you the tools that as a physician, when the patient shows up and they have this documentation, it is a glorious moment because first of all, I know they're committed and second of all, they're studying the things that I need to know about. If I'm going to give you advice and that if the doctor sees that right in front of them, they're going to be able to say, Oh, here's what we do next. When you come in and ask the question, but you don't have any information they're guessing. They're trying to say, I think this is where they're at. Why is eating sunflower seeds a good way to take insult? I wouldn't do that. A sunflower seeds. There's just so many other good ways to take insult that don't have the distraction of sunflower seeds. Video Time Stamp: (00:25:12):

I mean, they're seeds, they're not terrible. But pickle juice with no additives for probiotics is salty. Yes, that's another nice idea, but I would just stick with salt. It's less complicated.

Question 4

4. How much water do we need in a day? +82

Question 5

5. Are sparkling water allowed in the beginning or ever? +52 How much water do you need a day, again speaking to that sparkling water. So I think it's really important to clarify this question. Our sparkle is sparkling water. Allow it at the beginning or ever in this diet. And 52 of you wanted to know if I if that's what's the answer to that? I would commend that your sparkling water needs a definition. When I talk about sparkling water, I think of it as Agua Kongese that's Spanish for water with gas in it. So the, bubbles in water is, what I call sparkling water. Now there've been branding people who put in Stevia and sweeteners and some cucumber juice or lemon juice and those flavors end up with a stimulation of cravings. Video Time Stamp: (00:26:13):

So just be careful that if you're talking about just taking water and putting, get carbonation in it, that's what I, that's my one of my non coffee drinks that I love, but it doesn't have extra flavors in, it doesn't have essence in it. It, it, I would be careful about what's in that.

Question 6

6. How much Sole water can you add to your drinks per day? +21

How much solely water can you drink in a day again till you feel like you don't want anymore salt? Is this really primal signal when you are, when you're satisfying it, your kidneys will remove amazing amounts of salt in a day if they need to. And it will also hold onto the salt that you need. You want to oversalt versus under salt these first few days. And you will feel it. You will feel the sensation of, I just don't want any more salt. So listen for that signal when you're replacing salt.

Video Time Stamp: (00:27:06):

All right, question seven.

Question 7

7. How long does it take to start losing stored fat?+66 How long does it take to start losing stored fat? The next one I put right with it was, I'm ready. I'm really keen to see weight loss and be fat adapted. How long does it normally take on average, best and worst case scenarios they want to know. And then the two other questions that all kind of lumped in the same. One was IPI strips or Oh, you're producing ketones. Does it matter whether it's small, moderate, or extra large? My goal is weight loss. And then of course the last one is 101 votes. Very high. A question on the list. At what point do we drop the high fat? Okay, Yeah. So stored fat in your body is locked because of insulin. This is why you have, you have to lower the insulin. Video Time Stamp: (00:27:59):

I really can't wait for you all to get to the fasting video that I just recorded this past week because it shows you what happens when we take somebody who's insulin resistant, overweight, and we shut off their eating for 35 days. It's awful. You do not want to do that. You do not want to do that. You want to replace the nourishment and the hormones before you start to say, well, can't I just lose a bunch of weight by by, you know, zipping my lips closed? No, you have got to take care of the endocrine system first that a fat-based hormones come from a chemistry shift within your body. It has to happen. If you want those fat cells to open up and offer their fuel, they will protect you when they're inflamed. When you've been eating a high carbohydrate diet and when you have a fatty liver or a liver filled with carbohydrates that has been turned into fat, all of those problems are there. Video Time Stamp: (00:28:56):

The process that we are using to shut down the, the chemistry that you've been over producing for years. We have to fix that before you can empty out those fat cells. So you have to eat fat to empty the fat cells. And that sounds backwards. Like what do you mean I'm trying to lose weight? How can I put all this fat in my body? And especially this first couple of weeks, you have to stick to eating high fat. Don't look at how much, don't keep track of that. Only keep track of the 20 carbohydrates that you're eating every day. Total carbohydrates. Don't look at calories, don't look at protein. Don't look at anything else except total carbohydrates. And what happens is this magical shift in your chemistry and you will feel it. You will feel an improvement. That is that you'll become fat adapted. Video Time Stamp: (00:29:49):

So when people say, how long does it take on best risk scenarios, even the most insulin resistant patients, if they follow the 20 carbohydrate rule within, within three weeks, they were for sure all fat adapted. But that means they had to stick to the plan. That means their chronometer app is, they're not distracted with, Oh my gosh, eight, 5,000 calories today. Why are you looking at calories? Don't do that. Don't stress yourself out with that. You have to fix the chemistry first in order to be able to reap the benefits of the ketogenic diet. Ketosis isn't food, it's chemistry. You have to fix the chemistry first in order to be able to give you the benefits of what you're going forward to. So when peeing on a ketone, a piece stick, does it matter? Is it small monitor and a large we all have a little bit of confidence when it is that moderate, larger, extra large, the small still counsel, you are at least making ketones and some of my insulin resistant patients, it just took a long time for them. Video Time Stamp: (00:30:51):

I really think it took a long time for them to drop the carbohydrates to 20 or less. I, I think they were using a couple of apps that did not accurately teach them the benefits of of total carbohydrates. But as soon as they did that the first couple of weeks you make buckets of ketones. It's amazing how many ketones they made. And I need you to stay the course on that. The key is any little bitty wiggle of ketones will show up in your urine. So even the slightest amount of pink is a win. We like you to keep those carbs less than 20. You're going to have higher amounts of ketones produce and it just improves the confidence that you've got the right regime going on. At what point do we drop the high fat? We'll get to that in the future.

Lots of rave reviews about how helpful you were last week as well. So thank you. Video Time Stamp: (00:32:11):

Well, I'm glad to hear that. So yeah, I'm just going to jump right into the questions.

Question 8

8. In one of your videos, you suggested eating avocado.

(Spencer) And the first one here I see is about avocados, the carbohydrate totals. And so I have a day of food logs here. One of those things that I log is the avocado. This is a high quality data source from the NCC DB. So I'm just going to highlight that and you can actually take a quick look down here. It does have a lot of listed carbs, four total cards, but notice that the majority of those carbs are fiber. And you know, I'm sure Dr. Boz, you're going to talk about how different kinds of fiber react differently in different people, which can be confusing unfortunately, but you know, if you want to be strict about it we, we put everything that we, all the information we have, we put in there so that you know what you're eating. So it does have a high fiber count. So that is, that is, that is the verdict on our side.

Video Time Stamp: (00:33:03):

So when you look at that, so the reason that you keep hearing me pointing out fiber or total carbs, total carbs, total carbs is because of the goofy games that are played inside most of the packaging. So an avocado when I'm doing one on one training, obviously this goes out to a message of, you know, thousands of patients and I, I total carbs, total carbs, total carbs. When it comes to moments like an avocado and you're saying, well, what happened to the patient that avocado is going to have less of those carbohydrates absorbed because they're attached to fiber. That fiber source isn't an overly processed Metamucil type of fiber. It is truly a fiber coming from a raw food from a food that's not over-processed. Now I don't want to mix messages in the first two weeks. I would still limit the, I mean, you've got 11 carbohydrates there. Video Time Stamp: (00:33:59):

You're going to have to find your other nine, almost 12 carbohydrates there. You're gonna have to find your other eight carbohydrates in the day from something else. But if you're eating the whole avocado, yeah, you're going to get the 20 carbohydrates pretty quickly. So as we move forward, there will be other ways that you can manage this. But right now, 20 carbohydrates or less, I would still use that because of how quickly people play games with this rule. And then they fall off and their chemistry doesn't shift and they get stuck. So carry on. Good job. Video Time Stamp: (00:34:31):

Cool. No problem. And so yeah, the next one was another food question actually. And it was a question about whether or not, Video Time Stamp: (00:34:37):

Wow, cause they can't see it. So again, if you'll read the question out loud. Video Time Stamp: (00:34:41):

Video Time Stamp: (00:32:57):

Question 9

9. Are peanuts/peanut butter keto friendly? +39 So are peanuts or peanut butter allow our keto friendly. I guess it's the question. And so we can take a quick look here. I have here logged in this diary another kind quality entry. We're a natural peanut butter. We have several high quality entries for peanut butter depending on the kind that you buy. And if you look at that, it does have a, another high carbohydrate rating. But again, you're going to notice that actually this is a little bit different, the breakdown, it does have some fiber, but there are starches and sugars in it as well. And so those contribute to the net carbs total that see down here, so, Video Time Stamp: (00:35:17):

Right. So remind people what a high quality food is in your app. Video Time Stamp: (00:35:21):

Yeah, so a high quality food, I can just show you real quick. When you go to search food in these tabs, any entry with a AB beaker, I come here, this is a little small, so I apologize. And it also say the name of the database. Next it. That means we have tons of nutrition data on that food. So if I highlight this, you can see we have 76 new list of nutrients for that entry. So you're going to know everything that's going into your body if you're using these types of entries. Cool. So perfect. I don't know Dr.Boz, what's the verdict on peanut butter then? Video Time Stamp: (00:35:57):

I don't, I don't use much of it. I mean there's times where they, they're adding it to a recipe. So it's a smaller amount. Personally, when I'm trying to get a peanut butter flavor in something, I really like the peanut butter powder. I know it's overpriced, it's another, you know, it's, it's essentially a dehydrated peanut fat. But I think I get a better flavor for it with less of the extra in there. That's what I tell people. Video Time Stamp: (00:36:27):

Fair enough. Fair enough. And so the next one, yeah. So this one was talking about adjusting protein based on a recommendation that you gave to people. And so I'm going to jump over to the settings here and you can see we're in targets and I have my macronutrient target sets the ketogenic calculator.

Question 10

10. You suggested we eat the amount of protein in grams of our ideal BMI weight-how do we adjust the Cronometer to reflect the protein amount?

Now if you want to adjust your protein amount to a specific target based on your ideal BMI, this is what you would do. So I think most of you have been on the rigorous setting. What I would recommend you do is you go down to custom. And what'll happen here is you want to make sure your carbs are still set to 20, and then you can actually change the grams of protein per pound of lean body mass per kilograms. Right? And so you also, it's very tiny on my screen, so it might be even tinier on yours, but you can see, we actually show you how much protein you'll be getting based on the number that's in that text box. So what we're going to do then is if you want to get to a, I think it was equivalent to BMI or something lower, I'm not sure what the calculation.

Video Time Stamp: (00:37:32):

So yeah. So the here here's, I'll explain this cause I think it's the next question. When looking at Oh shoot. When looking at the ideal body weight is, it's just one of the ways that I recommend this as though you look at your height, your weight for a BMI chart, get your BMI around that 24 to 25 in that weight. You now take your weight into kilograms. So if you look at ideal body weight for someone my size, it's 125 pounds. And if you divide by 2.2 which is how you take pounds into kilograms, that puts me at I think the protein, I think it was 60 or 59 something like that. So that was one kill it, one gram of protein for every kilogram of ideal body weight. Now what you're talking about using lean body mass is actually the best way to estimate this. But not everybody. I barely can get them to do the equation for getting ideal body rate change to kill grams. So if it is a lean body mass, that's, that is the optimal way to do it, but just takes a lot more to teach them how to do that Video Time Stamp: (00:38:44):

For sure. And so anyway, like if you have a protein target in mind, a specific grant amount that you want to target based on your BMI, you can just play with this number in here. So I can put it down to 0.75 and you'll see my protein targets dropped down to 45 grams. And so depending on what that target comes out, based on your calculation, you can play with this number and you'll get the amount that you are aiming for. Video Time Stamp: (00:39:05):

Yeah. So I think most of most folks will, would recommend anywhere between around one to 1.5 is a pretty robust amount of protein. I would probably never shoot for two grams per kilogram. But from one I've even seen like a 1.1 is ideal if you're trying to lose weight and you're doing muscle training. So there, there's the best, easiest way to remember is one kilogram for one gram of protein and I find most people do okay at that level. Video Time Stamp: (00:39:42):

Question 11

11. Would you share the recipes that you had in mind for some of the groceries?

Question 12

12. I really need help with meal planning. Very good. So these next two questions are about recipes and sharing recipes and how to do some meal planning and asking for help. Meal planning. I can, I can jump into our foods tab here and show you guys a little bit. How about how to create a recipe and use those recipes to create daily meal plans for yourselves? Video Time Stamp: (00:40:03):

Yeah, it was right. I think that's great because they had said what are some of the suggested foods? And I really liked that option in your app too, that once you kind of have set up a thing saying, well what the heck can I eat? And it's really, it's a really good like idea generator. Video Time Stamp: (00:40:21):

That's right. And so you can do is so just foods, you can come in here and you can actually grab, let's see when it is, how long it takes load. Yeah. So I can grab any number of things. So this is a full day, so I don't actually have much caloric space left, so I'm not getting any big meal suggestions here. But you can add these to your diary and like I described, I think in the last one you can multi-select multiple items, right click and you can create risks. Video Time Stamp: (00:40:48):

Oh, right, right, right. They actually, yes. I don't know if he did that on the last one, but that, that I've seen you actually demonstrated that with when we were together in in long beach. Right? So you select those on their right click and then create the recipe from those items. Oh, that's cool. Right. Video Time Stamp: (00:41:03):

And we jump over here and now those ingredients are actually added into our recipe. And so then I can save that recipe just up here. And it's now part of, you know, part of what I would do. Now the other thing that'll do is I'll just show you real quick how to do that more manually. So if I go to go to, let's add a new recipe. So all that so what you would do with this is you could set any number of categories. So if it's fat and oil, breakfast cereal, but you shouldn't be eating on this program and instead of serving size, so that might be you know, whatever the amount is you know tablespoons. Sure. And and then the ingredients, it just works. It works. Just like our food search, you know, you can come in here and you can add it in with peanut butter powder. Sure. Video Time Stamp: (00:42:05):

Let's see. Yup. Is that the stuff that you like? That's what I found with the star too. Yeah, there you go. Yeah. So we have that in there. There's quite a few. There's, they have a couple of different products there, so. Mmm. So yeah, so we have a few of those. You can add those in. I don't know why I would put that in with bacon, but right. Yeah. And so you get the the whole nutrition information for the recipe and then you can create it just by clicking save changes up here. And that's how you can create a recipe that shows up in your search under the custom tab. And now moving on to the meal planning side of things. What you can do is you'll see, so I'll just show you right here. So I have three recipes that I've created over here. Video Time Stamp: (00:42:52):

And they all have their own sets of ingredients in there. Now what I'm going to do is I'm going to create a recipe. I'm going to call it let's say dinner one. And then as the ingredients, what I'm going to do is I'm going to add these three items here. We'll go to the custom tab. Here's my military cous cous. I'm going to add the, Oh call it a fritters and I will add that. So teach in, there we go. So now I have my dinner, I'm going to save that. And now I have dinner and I also did a breakfast and lunch before I joined you guys. So now I have these three meals to create a daily meal plan. And what I can do is I can add another recipe. I can call that meal plan day one and now what I can do, go back down to those ingredients. Video Time Stamp: (00:43:52):

I can search for dinner one, lunch one and breakfast one and now I have my day one meal plan. And you can make that as long or complicated as you want with whatever you're taking. Maybe you're including your supplements or whatever. And so then what you can do is in the diary, I can go to a future day, I can click on whichever group here and then I can say meal plan day one. And I can say add that. Now I have all my nutrition information. I don't know if it's keto foods there, but I have all my nutrition and nutrition information filled out. And what you can do is you can right click on the recipe, you can, there's an option called explode recipe here. It breaks it out to its parts and then you can move those things around into the categories that you have set up and you can break those up as well. And now you can see what you're eating for each portion of the day. And this only takes a couple of minutes. Obviously there's the setup costs, you know, you're going to enter in your recipes, you're going to kind of set that all up ahead of time. But once it's set up, it goes very quick. Video Time Stamp: (00:45:07):

Great. And this is that same part where I was saying it is worth putting the energy into, just slowing down and, and really figuring this out. Is it the ask Oracle that is the one where you push the button saying, okay, it gives you ideas of what to eat? Video Time Stamp: (00:45:22):

Absolutely. Yeah. So what you can do is, so either so you can do suggest foods, which will tell you what based on what was the other one too. Okay. So that will give you personalized things based on your, what you've eaten already that suggest foods. And then the foods have there is ask the Oracle tab. And this allows more of a general search for foods high in a particular nutrients in certain categories. So you can narrow it down to Keto specific foods or categories that we have in yeah. Find, find foods that might fit with what you're trying to achieve. Video Time Stamp: (00:45:55):

Right? So once you're set up that you're on the rigorous ketogenic, a 20 carbohydrates total or less, and then you ask Oracle, it can say, well, Hey, you could have deviled eggs or you could have you know, whatever. I mean, it really does allow you saying, well, you can have this and it shows you a very long list longer than I mean, I really find food plans a very easy crutch for, for beginners on day one or two. But because pallets are so stuck in what they've always been eating, I was super impressed with how well Oracle offer things like co heart or you know, beef liver and like, yeah, see these are other foods that might, many of my patients are like, we're even from South Dakota and they don't want to eat those things. Video Time Stamp: (00:46:49): Yeah. And then down here, Oh, I have this exclusion on right now, but if you've created a bunch of cute friendly recipes to your custom recipe library, you can actually I'll check that and my recipes will show up in the suggested list. So if you have a recipe that will fit with what you need, it'll show it here. Good job. Cool. So I think that's all my questions. I'm going to sit back and just give me a shout out.

No, that's awesome, Spencer. Thank you. Thank you for standing by. I'll I'll wave my hand at you or holler at you if I, if I need a little help. If you can stay for a little longer. If you have to go, that's fine too though. Video Time Stamp: (00:48:30):

Yes. Video Time Stamp: (00:48:31):

All. Alright. Thank you. All right, so back. So just kind of say good that process of learning, the learning how to log your foods. And what he was answering there is when people write in to say, well, can I have this? Can I have that? The first thing I'm going to do is look it up on the chronometer app and say, well, here's what this says and to remind you why those rules are in place, why the 20 total carbohydrates are in place, I think is to see how quickly people start to say, but if I sneak in this and I, I pour in some of that and suddenly other total carbohydrates is 70. And depending on the, what the health of your gut will depend on whether or not that matters to you. And I don't want you poking your finger and doing a whole bunch of blood tests. Video Time Stamp: (00:49:18):

I want you to just focusing on 20 total carbohydrates a day, especially as beginners, because that alone can be overwhelming. We start adding in too many other factors for them to, to learn. And they fall off. They don't, they don't stay the course. All right, let's go back and finish answering some of these questions and going into here, share my screen. Okay. So yeah, we got through the pink ones. That was all crown winners stuff. Awesome. So question 13, 15 of you assets.

Question 13

13. Can someone who experiences gout do well on a keto diet? +15

Question 14

14. Is it OK to do intermittent fasting and keto if I've been diagnosed with high uric acid? +5 Can someone who experiences gout do well on the ketogenic diet? The next one is it okay to do intermittent fasting and keto if I've been diagnosed with high uric acid? So your gas is high uric acid and gout go hand in hand and it's actually a uric acid or, or gout or one of those chronic inflammatory illnesses that is like the biggest banner on a patient's chart. Video Time Stamp: (00:50:17):

If they have gout. I know they've had high insulin, high sugars and chronic inflammation for a good 10 years. So you don't get high uric acid in two weeks of eating poorly. You get high uric acid in two decades of eating poorly. To get that uric acid back to normal is a random moment when someone's, when I'm looking at someone's labs and I'm following them on a ketogenic diet. Uric acid is one of these like cheap, easy tests that I'll check in their blood. And what I'm looking for is the trend that it continues to go down. And even though some of the other markers will get quite volatile on the ketogenic diet uric acid is stable. It is slowly going to improve and it will slowly raise based on how well they've done on the long game for their redu reducing of chronic illness. Video Time Stamp: (00:51:06):

I moved those up in the list because I think it's a super important question. So yes, gout is absolutely, you need the ketogenic diet. Unfortunately, when people first start on the ketogenic diet, there is so much shift in the chemistry that if they shift to a ketogenic diet and then they fall off the wagon, this on week two, and then they go back and then they fall off the wagon, they can find that the movement of those gout crystals can be, it can inflame their doubt. So if you have a history of high uric acid and if you have a history of gout, you need to stay the course for three solid weeks, 20 grams of carbohydrates or less. Don't play with that. Or you're going to have a big fat red toe and say, Dr. Boz, look what you did. All right, so stay the course is what I'm saying. Video Time Stamp: (00:51:52):

Switch the chemistry and hold tight, especially if you have high uric acid.

Question 15

15. Is there a chance that keto will help against tinnitus? +10 Is there a chance that ketone will help the tinnitus? So ringing in the ears what tinnitus is and all I know is whatever type that question has not read the book any way you can. Cause I talked specifically about this chap or the section they're saying it is the strangest thing to help people with ringing your that that's a hard problem to fix. Again, there is inflammation inside the inner ear that's causing that nerve to ring, to constantly signal and to live with that sound is awful. But I've never fixed it better in my 20 years of practice until I found the ketogenic diet and I did it totally by accident. I didn't promise it, I didn't over promise it, I didn't even think about it. But as my patients who have suffered with this and they've come to me for years, was trying to get that chronic ringing in their ear to go away and they were keto for like two to three months and they came in and said, you're not going to believe what has gone away. Video Time Stamp: (00:52:50):

And it's the ringing in your ear. Now again, I don't want to over promise, but you switched the chemistry. You start to ring out that inflammation in the body and amazing things like ringing in the ear. It does get better. All right, next is the three questions on chia seeds. So I'm going to read all of them and then try to answer them in pretty succinct question here.

Question 16

16. Do I have to count the carbs in chia seeds? +50 Do I have to count the carbs and the chia seeds? 50 of you said, I want to know the answer to that. Is the chia seed protocol only for the transition Keto, or we will continue with this to combat constipation. Once fat adapted, if we don't absorb carbs and the chia seeds, do we also access the fat or the micronutrients found in them?

Question 17

17. Would you review the steps for using Chia seeds for digestive relief?

Question 18

18. Was told not to take anything that swells in gut due to 2 wt- loss surgeries Quick question. Would you review the steps for the chia seeds for digestive relief and then finally was not, was told not to take anything that swells in my gut because I've, I had weight loss surgery, three two weight loss surgeries. Video Time Stamp: (00:53:46):

So Metamucil is prohibited. Should I try chia chia seeds? Okay, so let's start by saying yes. Chia seeds go in one and they come out the other, especially when you swallow them dry and you're doing this to expand your, your the, the stretch factor of a bowel. Constipation on the ketogenic diet really wrecks people's momentum. It's for this reason that we deal with this on day four. I'm saying the poop train will knock you right off if you don't have a plan. So that plan can be something as simple as chia seeds, which are cheap, easy, safe, pretty cheap cheesy, safe, and they don't cause a glucose response. Unlike things like Metamucil where sometimes they put in Stevia with it or they make it taste sweet or or even just to look at a fiber that you're not supposed to be able to absorb, but then to watch what it does to their sugars are there insulin is, it doesn't make sense. Video Time Stamp: (00:54:48):

Something's missing from this. Why does, why do my patients show me that when I use chia seeds to expand their bowel again, goes in one eye and comes out the other, but in the process stretches that bowel so that they don't go from, you know, 80 to you know, 150 carbs a day, which is really full of fiber and stretching that colon to less than 20 a day, at which point their stretch factor is almost absent. And when that happens, the shutdown the bowels and they are saying, this diet is not for me. I can't stand it. I have to poop from the day we wake up in the day we're born to the day we die. You have to manage that. When the stools don't work right, you will, will siphon all of their attention. So the chia seed protocol is meant to help people prevent that fiber or prevent that. Video Time Stamp: (00:55:40):

Constipation. And as your bowels get used to not having such a, such a difficult a waste product to squeeze through fiber, you have to squeeze really hard. It does cause quite a rumble when you, when you, when you have to squeeze it through as you transition to a high fat diet the first of all, the inflammation on the inside of that gut gets less and less and less and less so by at least six weeks. If you took a, you can't really biopsy a slime layer, but if you took a sample of the slime layer that lines the inside of the stool inside of the colon, as the stool passes by, it grows stronger and thicker and more resilient. And that helps to slide those stools along. So that is a healthy gut. A healthy gut has a good slime layer. Video Time Stamp: (00:56:33):

It doesn't eat a lot of fiber to move poop from one end to the other. But we need to get you from here to there. So she has seeds start out with, I need you to explain in your your colon to the point where you have a bowel movement. So that's where to kind of reset. What this protocol is, is you swallow a tablespoon of chia seeds every hour. I think when you're swallowing, you kind of have to chew them a little bit and then drink the water. You'd love to get at least a cup of water for every tablespoon you swallow when that a tablespoon. So let's say you take 10 tablespoons on day four cause you haven't pooped and you go to bed with a little rumbling tummy. I would tell you to take a swig of Malcolm magnesium before you go to bed, to you get up the next morning and you see you have five more tablespoons of chia seeds before you finally have a bowel movement. Video Time Stamp: (00:57:24):

And then so that bowel movement, it took what I say 15 tablespoons of chia seeds to stretch your colon enough to finally give it the, the signal for those nerves to squeeze and move that stool along. So now we have things moving. If you drop back to nose chia seeds right away, you're going back into the same problem. I need you to step down. But instead of chewing on those things and flossing every hour, you can kind of put like half of the chia seeds in the morning and half of the chia seeds at noon to him up swallow them down and then floss your teeth cause they get stuffed between the teeth. But that's the dose that you need for your bowels to stretch and move them along. And you do that for three or four days just to kind of settle down and kind of relieve the anxiety that you're balls are going to be okay. Video Time Stamp: (00:58:12):

And then you start stepping down one tablespoon at a time to decrease the chia seeds. You shouldn't be on chia seeds for the rest of your life. No, your bowel will get used to this. But finding an antidote that is not got a high glycemic index, that's not going to ruin our chemistry set that we're working on on the inside of your body, but that relieves them from that constipation. Because if you look at the number one reason people leave Keto, okay, well actually in my clinic, the number one reason is they couldn't find an antidote for their bowels is why I was so heavily educated in this week. What are the ways you can make those bowels move? As for the gal who had the weight loss surgery your bowel also needs to move along. If you end up on the ketogenic diet, you just, you don't have to automatically use chia seeds. But if you're on the ketogenic diet and you have you have no, you have constipation. Chia seeds are an excellent antidote. Even if you've had that surgery, the reason they told you not to Sue, not to take in things that swell your gut is the anatomy is different. Video Time Stamp: (00:59:17):

You're going to find that a lifelong use of guts, swelling foods is not going to be comfortable for somebody who's had that surgery, but it still can transition you through to get your balls to move along on their own. And the longer you stay high fat, low carb, the less inflammation, the better your, the less effort it will take from your bowel to move the stools along. And that is the real wind that we had this conversation in our group this morning, that when people have poop problems at the beginning, and then they've been keto for awhile, they fall off the wagon, back comes the troubles with their stools, and then they go, they're back on the Keto. They returned to Keto again. They're like, Oh, I forgot how easy it is to poop. You know, when my bowels work well, I have like baby poop that isn't, you know, super pigment and smelly. Video Time Stamp: (01:00:12):

And it also, it is a small volume of waste that ends up at the other end, not this really heavy cramping of of your bowel to get the waste out. I know that's a lot of poop talk, but it's really important to understand that this goes away. And if you read some of the carnivore literature or even just kind of the chats in carnival where they really have taken it down to you know, no fiber and they, they're really super high fat you'll find that one of the coolest parts is there. They poop every couple of days. Again, three poops a day to once every three days is the spectrum of pretty normal. But I've seen people on a, on a high fat diet, they poop once a week. It's not uncomfortable. They don't cramp. They have no malnourishment. Video Time Stamp: (01:00:58):

Their bowels are, are perfectly fine. If you start, if you could tell somebody that on day one, they'll go like, I can't, I can't deal with not to being everyday. All right, so here's another great question.

Question 19

19. If we overeat, do we just restart at day 1?

Question 20

20. When I slip up, like today

If we overeat, do we just restart on day one with poor sleep, bad choices? Another person asked almost the same question when I slip up like today, got tired. Poor decisions. Do I restart a day? One protocol. Again, we want you it depends on how long you've been at it. If you're in the first week or maybe the first two weeks and you really never got to fat adapted, you really never started. But ketogenic rhythm, then I would say yes, go back to 20 carbohydrates a day. Total carbohydrates is what you care about. Stick to that for at least those first five days.

Video Time Stamp: (01:01:51):

Really giving your body the reset of the chemistry. If you've been on keto continuum for a while and you've been let's say 23 and one and you fall off the keto wagon down to two meals a day, but it didn't have ketogenic meals, then I would flip back. It depends on, so it just depends on how long you were keto before you fell off. We know that when you're keto adapted, like in my case, I'm S I'm years into this game. If I end up, I dunno, on a cruise ship and all they serve was carbs and I ate carbs for three or four days, I would fall back into my normal life and I would do 20 carbohydrates or less. I would probably supplement with BHB for a day or so to, to rapidly switch my chemistry back to a highly ketogenic state. Video Time Stamp: (01:02:43):

And because I have the presence of the healthy fat-based hormones it's going to take me a couple of days to switch all the chemistry back. But that's because I've got a couple of years of stable chemistry in my back pocket in my, my body. So the slip-up in general, go back to 20 total carbohydrates a day. Do that for at least five days straight. See how you feel at the end of five days. And most people will see that, Oh, this is a lot harder to do than I thought. Stay the course and then work your way through the steps. It probably won't take you as long to do the steps. And we'd like to think that because your key to adapted, you won't have you won't have the struggles that others have had. When it comes to like magnesium and keto flu and those types of things, your body is much less inflamed. Video Time Stamp: (01:03:38):

At least that's what we hope.

Question 21

21. Other than morning fasted state, what times of day do you recommend checking BG/K? - 131

Other than morning fastest state, what's the best times you recommend checking a blood ketone ratio? That's a great question. For somebody who not in week one, we're just to compete on strips. I, we'll get to that question next week. 

Question 22

22. What medications interfere with ketone production? +99 What medications interfere with ketone production? Good question. Okay. Steroids. Steroids are the number one steroids and insulin both are your enemies when it comes to how do you make ketones. When you produce when you take prednisone or any type of steroid even the inhaled steroids, if you're checking a glucose, you can, you can see the glucose rise. It's supposed to have a very low absorption rate into the system. But I will tell you, patients show me their blood sugars after taking their inhaler and by golly, it's a glucose spike. Video Time Stamp: (01:04:30):

So if you have the ability to watch that, it's a, it's a great teachable moment to say the healthier your body, the less you'll need those steroids. We do have to get that inflammation out of your body to graduate to that. This is why following 20 carbohydrates or less, stay the course high fat, don't look at protein, don't look at calories, don't look at anything except total carbs in that first phase of becoming keto adapted. When it comes to those who are injecting insulin, that's a unique situation that again, you should have a doctor helping you with this, especially if you're a type one diabetic. And the improvements, you'll read more improvements than anybody else on the list. If you're injecting insulin and you're to use the ketogenic diet, you, you, you win. If you can do that, you win. But you really should have your doctor helping me. Video Time Stamp: (01:05:26):

Question 23

23. Can you have too much protein?- 136 It should be answered by how, okay, can you have too much protein? How do we calculate the max protein? So what, what I was trying to have a Spencer show you there was when you fill in how many kilograms of lean body mass. So that's your ideal ball body weight in kilograms. So if you have pounds, you divide pounds by 2.2 to get you to the kilograms. So now you have how many kilograms in body weight is your ideal weight? And the answer is D is the number of so hold on, let me just show you something. I want to share a different screen. So I think I have to stop sharing and then share the screen too. Video Time Stamp: (01:06:22):

This one? Yes, sure. Got it. Okay. So here is a BMI chart and I put that on a day seven, a handout to point 10. And so here is the weight in, in pounds here. And here's the weight in kilograms here. So if you just start by looking at your height and I'm a shorty at five, three, if I'm standing real tall Oh, screen 20 23, BMI, 22 BMI. I always calculate my ideal body weight is 125. So that is a body mass or a a, a BMI of 22. So looking at body mass index, all people have a huge like, Oh, it doesn't, doesn't take into the fact that I'm big boned. I'm like, I know every one of my overweight patients tell me they're big bone. But it's a pretty good generalization. When you look at the body mass index of 22 and you say, well, how many kilograms is that? Video Time Stamp: (01:07:27):

56.8. That's how many grams of protein I would recommend in somebody my height at five foot three. So you take 22, because your body mass index, so you find your height here. So if you're five, eight and you go to 22 and you say, okay, what is my ideal body weight? It's 145 pounds, which is 60, almost 66 kilograms. That would be 66 grams of protein is going to be the right amount of protein. Or at least that's going to keep you from overshooting or doing the glucose response. That can be pretty annoying. When people are trying to use a ketogenic diet to lose weight.

Question 24

24. Can we actually balance hormones with no thyroid, no ovaries, no uterus , no gallbladder

Question 25

25. I have gastric sleeve and no gallbladder so constipation is not the issue it's the opposite. I have a gastric sleeve. No gallbladder. Okay. Video Time Stamp: (01:08:21):

I have a gastric sleeve and no gallbladder. So constipation is not the issue here. It's the opposite. Again, this group of people is the most important. I put this on here and I wanted to make sure I got to this question before I went over to the other side of your live questions. Tracking poop is or any having loose stools is a huge, huge warning sign that you're not absorbing fat. When you look at fat malabsorption they are the most depleted brains that I've seen. You know, looking at when, when the fat cannot be absorbed and it's all pooped out into the toilet. Some of the other signals that they show are they don't, they can't get the poop to flush down the toilet. Those, it sounds really weird, it's hard to talk about this, but it is a very powerful antidote for nutrition in when you cannot absorb fat. Video Time Stamp: (01:09:22):

One of the other major markers that shows me they're having fat malabsorption is that their vitamin D, which is a fat-based hormone, they cannot get it to go higher and it's been low for years. Whenever they eat fat, they have explosive diarrhea. Again, they are the ones that need to stay the course more than anybody. And I write about that in my, in my book. Any way you can, that if anybody needs to stay the course, it's the people with chronic diarrhea. So go back to the chapter of the book and we read that. Super important.

Question 26

26. Recommendations on magnesium supplement (pill) dosage and brand?

Question 27

27. Is it possible to overdose on magnesium? All right, let's quickly cover magnesium because that is the, the focus of this week as well. So I think there are, yeah, I put all the magnesium ones in. A couple of questions here. Recommendations on magnesium, supplements, pill, those brands. Do you offer magnesium and supplements and then is it possible to overdose some magnesium? Video Time Stamp: (01:10:15):

Can a lot of magnesium cause long term damage? I need a bunch. Okay, so this is a really important conversation. So I went through and dedicated a whole day to magnesium because of how many people suffer from the low magnesium can, what it does to sabotage people who are not who are low on magnesium. When you when you look in medicine and there are thousands of answers for a problem, it teaches the physician, it teaches the provider that we don't have a good answer, that when there is a simple tried, tested, true answer in medicine, there are like two or three options when there are thousands, which is what happens to magnesium. The reason there are thousands is none of them are great when it comes to magnesium. The key component is don't leak it out your leaky gut. Okay? You can't that until we take away the inflammation. Video Time Stamp: (01:11:14):

So when you're keto adapted and you're two to three years into this, you're going to be doing fine. But in the meantime, how do we stop those muscle cramps? People say I need to have, you know, these high doses of magnesium in order to prevent the muscle cramps. And what I keep saying to them is quit focusing on how much you need to put in. I mean you keep doing that cause otherwise you're going to have muscle cramps. Focus why you're leaking out so much magnesium. When we look at magnesium in in the best replacement, if I want, if I am just bent to make sure you replace the magnesium, the most aggressive approach I can take is to put an IV in your vein and drip it into your system. And if you look at a cramping uterus trying to squeeze a baby out when it shouldn't go out, we will shut off that cramping with a magnesium drip. Video Time Stamp: (01:12:07):

And that little lady will go on bedrest with a magnesium drip in the hospital bed for a couple of days. Everything calms down. We send her home and you'll make it a couple more days, maybe four days before the magnesium. Now is his login. And it's because it leaks right out her gut too. When magnesium is well conserved, it's a not, it's a low inflammation in the body, so to say. Can you overdose on magnesium is re it's, I, I've never heard of that. Magnesium toxicity really hard. Your kidney will get rid of a ton of it and if you've got any kind of inflammation, it leaks right out the gut faster and we can pour it in. And that same response, they say, well, what do you, would you take it orally? If you will look at oral replacement of magnesium, you put in the big slug, it will cause diarrhea. Video Time Stamp: (01:12:56):

It is a salt, it is a laxative. The reason they'll go, magnesium is at the seven 11 store under the constipation under the laxative aisle is because you put in a bunch of magnesium and it comes out the other end to take milk of magnesium and add a capful to your water so that you're drinking a small amount of it over time. That's a great way to replace magnesium. As much as you add solely water to your coffee, add a tiny amount of milk of magnesia. And what you're doing is really adding magnesium. Now you'll have all kinds of people are you usually have this kind of magnesium. You should have slow man, you should have this mate. And I'm saying, yep, there's lots of arguments out there. And after reading hon, dozens of papers on what's the best way to replace magnesium, the answer is stop leaking it out your gut. Video Time Stamp: (01:13:47):

That's the number one long term answer for magnesium. When I tell patients how are we going to get you through these next couple of weeks, I will tell them to five of those magnesium floats in seven days and watch what happens. It's like getting an IV of magnesium is those five days of magnesium floats. They are, first of all, they're amazing and relaxing. The first one can be a little tough cause it's like the first time you like pray or meditate sloped off too. But you shut off all the noise in the world and you start looking at magnesium supplements or you know, magnesium infusion in that bath water and a lot of things get better. So I'll often say to patients, do five and seven days and you're going to find an improvement that outweighs almost all of I mean even the cost of doing five of those magnesium floats is way cheaper than replacing magnesium for six weeks. Video Time Stamp: (01:14:42):

And then looking at, you didn't hardly make a difference because you put in too much, you pooped up most of it. The magnesium supplement you had couldn't be broken down by your gastric lining because you don't have any, you know, closest to, you didn't have any bio. You know, it's interesting how many things can go wrong with magnesium. And the reason I keep saying go to Milk of magnesium, you can't screw that one up unless you gulp it. So just add a tablespoon to the water. It's cheap, easy, safe and accessible. All right, so let's just I'm going to go to the ones where I really wanted to make sure I answered. If I am reading 1.5 ketones in the morning do I need to take BHB? I so I'm going to guess if this is from a pee tone stick is the way it reason they're saying that. Video Time Stamp: (01:15:29):

Question 28

28. If I am reading .5 - 1.5 ketones in the morning do I take the BHB capsules? So it means you're peeing ketones don't, don't add ketones if you've already making them save the B BHB capsules for a time where you're having trouble when there are no ketones in your urine and you don't feel well. I mean the supplements are expensive and it's a great trick. It's awesome. But save it for when you need it. Do you have ketones in your urine? It means you don't have a, you don't need to take them. Your liver is making about 500 times as much as is in those capsules. So, okay.

Question 29

29. I’ve noticed that a lot of us slip off keto after 17 or 18 months. Do you think it is a mental issue over physical issue?

Question 30

30. Can you burn your own fat when taking BHB?

Question 31

31. Does taking the BHB capsules cause false ketone readings? Am I really burning fat with these inflated higher readings?

I noticed that a lot of us slip off ketone for 18 months. I saw that too. I'm not going to handle that one right now. 

Can you burn your own fat when you take BHB? Okay, this was another one I want to make sure again when you look at BHB, it is ketones, right? Video Time Stamp: (01:16:12):

So ketones aren't just a fuel. Okay? You take fat, you break it down when the chemistry is right. And again, that's why it's so important to do not look around this first week, 20 carbohydrates total. That's it. Don't look around. That's the only thing you look at when you get the chemistry right. You'll make more ketones in your liver than you could ever supplement. But if you're having a tough moment and you take BHB, I mean, I've had bad moments. I've had, you know, I, I, I used the example of a glass of wine, which makes me sound like I have a glass of wine a lot. I don't, but when I do, I feel it. I'm swollen. I don't like how it feels. I brain's flows down and I'm like the glass of wine, it wasn't that good. I don't like what it did to my brain. Video Time Stamp: (01:16:56):

So if I want to undo that quickly, I just pour in some ketones. And ketones are a signal. They are like hormonal not like they are, they, they signal the different to the body. So once ketones are in circulation, not only is that better for my brain, my brain prefers to use ketones because I've been in ketosis for so long. But it also signals the liver that there's ketones around. So you should be making more ketones like ketones get ketones. That's why when people are in that 200 club, and I send them back to say sip on ketones, sip on ketones it is a beautiful moment where they start to trickle in ketones and and then their body starts to make them the ability to use a ketone is shut off in an insulin resistant patient. And somebody who's got been overweight for a long time just by dripping in the ketones a little bit. Video Time Stamp: (01:17:56):

They change the chemistry. And that's why if you're struggling, Oh my goodness, I've learned so much about the people who's truly, truly struggle to get through this first week. And I tell them, stop timeout. Just take a break and get the ketones in a can and sip on them for a week and then try again. Watch what happens. And it is brilliant. It is amazing how much better they do now in that time where they're sipping ketones. If you can give up the white stuff and not have any sugar in your drinks that makes it a lot easier to all right, so does taking ketones give a false reading? Give a false ketone reading. Okay. So, okay, I'm going to take this two, two ways. So false reading. If you pee on a stick after taking BHB any of the ketones in a can or ketones in a capsule, it should turn the, stick, excuse me, positive. Video Time Stamp: (01:18:52):

I should turn the stick positive. Though that means ketones were in your circulation. Your mitochondria throughout your body had the opportunity to Mmm. To use those ketones, but either didn't know how to do it quickly enough. Meaning it's not keto adapted. You're really not used to using ketones. And after awhile your kidneys just say, okay, let's get rid of this. We're not gonna use it. But they actually were in circulation. They came into your blood, they circulated for a while, and then you put them in your urine. Now when they were in circulation, they did something, they signaled to your body, Hey, wake up here. And especially those people that are struggling, that is a huge improvement in how long, okay. It takes them to get through this pickup, this difficult time. But when you're talking about blood, ketones, blood ketones you have an art and an S isomer, the blood ketone meter only measures one of those. Video Time Stamp: (01:19:46):

Now it is the more active one. It is the one most likely found in the, or if I'm in more abundance, if you would in those ketone salts. So I don't want to say it's false because it's there, it's in your blood, it's measuring it. And your cells don't know the difference between the ketones that your liver made versus the ones that are circulation. So false isn't the right word, but I understand what you're asking. No, that there's more to the chemistry shift. Especially as you ignite or as you rescue out of the ditch, ketones in the supplement form are not forever, but they are absolutely. How do you stay the course for not like white knuckling this? I mean, I've been taking care of addiction for long enough to know that when you give up alcohol in their white knuckling just to try and not, not use alcohol, but they're crabby and they're irritable and they're not at peace with who they are, they're about to relapse or they're going to have no friends or family left by the end of the year. Video Time Stamp: (01:20:47):

If they're saying, but I have that fake beer and I feel better even though there's no beer in it, like that's not the best choice forward. We're going to end up with a problem here. But I've had people use it for a couple of weeks and then they are able to get to the next layer. And again, it's easy to be a purist until you're in the trenches with people struggling. And I have, I contend that behavior changes. The reason I'm so adamant about this course and really giving you these this, this thorough education is because I believe you shouldn't have Keto meetings where where there's ulterior motives. You should have them for the same reason we have AA meetings, which is how do you improve the health of people? You give them the education and then you put them in a group and you say, guess what? Video Time Stamp: (01:21:37):

They're not the only ones struggling. It is about learning from one another that this, that this is, this improves you. And I think that's the greatest gift.

Question 32

32. Please talk about longer term effect on cholesterol levels especially LDL. I am eating lots of fat. Again, cholesterol, you're getting a lot of fat. Keep eating the fat, you're lowering the cl, you're lowering your inflammation. And that's the most important part of about this. Don't, don't look at your cholesterol for six months for going keto and then I might even push you to go nine months. We'll get to cholesterol in a week is what I'm trying to tell you there. I have no ketones in the morning, but start to see ketones late morning and they build up a lot during the day. Will the Dawn Effect ever go away? This is an important thing. It is really not for our first weekers.

Question 33

33. I have no Ketones in morning, but start to see Ketones late morning and they build up a lot during the day. Will the Dawn Effect go away

Dawn Effect is a really great thing to teach.

Video Time Stamp: (01:22:19):

Ask me that. Next week we're going to talk about gum coming up in the weeks ahead. So she's having a weight loss, but she's in the blood number checks. We're going to save that for future. Okay. If I take the, this is the one, the other one I wanted to make sure I got. This is the last one and I'm going to go to your live questions. Okay.

Question 34

34. If I was to take things slower, say 30 total carbs, would the benefits of keto still be the same but just take longer? If I take it slower, say 30 total carbs a day with the benefit of keto, still be the same, but just take longer. And that's a great question. So first of all is 30 carbs is the best you can do. Then do it now. Make it total, so that's a good start. And then pee on a Peetone stick because then you know, for your chemistry, what I tell people 20 carbs or less is because I get 98% of the people into that carb switch. Video Time Stamp: (01:23:09):

I get the chemistry switched at 20 carbs. I'm talking to a large audience here, but you're saying, I'm trying to like adjust this for me. Can I have an avocado? I don't know. Test your pee on stick. What is it? If it stayed ketone even if you had 25 carbs or shucks, you made it to 25, but your pee on stick was still positive. You win. That's a win. So as long as you've got that solid switch of the chemistry, then if 30 carbs is as good as you can do, praise God and move on. Good job.

Question 35

35. Short of drinking MCT or eating butter, how do I get my fat without going over all my protein? Short of drinking MCT or eating butter, how do I get my fat without going over all my protein? Okay. So again, especially if you're in the first week, I really need you to not look at protein. It's, it's such a minute part of the problem. We absolutely need the key, the inflammation lower. Video Time Stamp: (01:25:23):

We need the insulin lower. And to do that you need high fat and low carbs. So if you just look at, don't look at anything else but total carbohydrates. So let's, let's just foreshadow for if Dave's question really was during a time where he's been keto adapted and then he is saying, but the macros are not matching up and I'm overdoing it. I'm overdoing it on my protein. The question I would look at is how are you doing? Are you losing weight? Are you reaching your goals? Is your doctor Boz ratio healthy? And if that's the case, then who cares? Who cares that the protein doesn't fit into the algorithm as long as your chemistry is set? And we're going to go through that when we do the Dr Boz ratio next week on the live. So if I look at the, the best returns, you're going to just love me for this. Video Time Stamp: (01:26:21):

The best returns for where to eat fat. It is brunch, burger and sardines. And I know if you've been following on YouTube, you've heard me say this again and again. Sardines, win as the answer for the high fat turn on investment for the fatty foods. Just eat the can of sardines. But you look at Bron Schweiger again, fatty liver Pate okay. Yeah, it wins dividends of meetings. I mean, what you're looking for is those are really satiating foods and they are going to be high density nutrients. You're getting a lot of fat. Yes, there's protein in them, but the fat is really high. And instead of looking at you know, butter and MCT stick with the foods that you can eat for a lifetime. I know the supplements are really helpful. But we want you graduating with a, the ability to do this life without constantly looking at the chronometer app. Video Time Stamp: (01:27:24):

The chronometer app is amazing. It teaches patients in a way that I, I wish I could go back and capture about 40 patients that really struggled because I know it would have been answered. That'd be used. A chronometer would have, they would have not failed. But the journey in life, I don't use the chronometer app much anymore. I know what I eat. I know what my ratios are. I check my numbers. I, and I teach this all day long. Now I got it. But if I did struggle or if I was let's see, I got cancer and I was taking chemotherapy, I would be on that chronometer app. I would be logging my numbers. I would be checking my night micronutrients because that's really where the answers are when, when you look at micronutrients or Mac or macros, like protein and fat. Video Time Stamp: (01:28:12):

Question 36

36. If you're fat adapted, my numbers don't match, But if you're fat adapted and you're saying, I, my numbers don't match, but don't, don't look at that. Tell me first, how do you feel? Are you losing weight? Are you chronically inflamed? And if you're struggling with one of those, we're going to get to those answers when I do basically my metabolism's coming up in the next couple of modules. Ok

Question 37

37. How does the ketogenic diet typically affect thyroid hormones? My question, how does the ketogenic diet typically affect thyroid hormones? Estrogen, progesterone levels? Thank you. Okay, so again hormones are volatile. Let's take on, let's do estrogen, progesterone first and then I'll go and do thyroid in a second. So estrogen and progesterone are fat-based hormones. Just last week in my private keto group that I do at 3:00 AM Hawaii time each week on Friday morning someone was saying, you know what doc? Video Time Stamp: (01:29:10):

I have bioidentical estrogen and progesterone. And I want to know if it's preventing me from doing, you know, from hitting the ketones. And I'm like, no. But if you think the doctor, even though it's bio identical, is going to match the needs of your body, even in a postmenopausal woman as well as your system will match it at you're wrong. We can't, the vault, the fluctuation the volatility of what happens day to date, second to second in these hormones, endocrine systems are not stable. They fluctuate and that fluctuation is normal. That's what your brain is expecting. So when the doctor puts in a prescription of an injection of a testosterone or an injection of growth hormone or you know, birth control pills they will do what? Well, birth control is laying on top of, of all of a fluctuating hormones setting. Video Time Stamp: (01:30:10):

Let's go to menopausal where there are none. And the doctors trying to put in a minimum level, it's going to be stagnant. And that baseline stable replacement is never going to be as as well delivered as a healthy body weight. So you say, well, what's it going to do to my estrogen and progesterone? And I'm saying, expect a period and I've had this happen. Okay. If you don't have a uterus, you're not going to have a period. But if you're menopausal and you're even five years into menopause, I've had them have a period. They're like, what the heck? You brought back my period. Take this away. I'm like, okay. I guess what you, you weren't supposed to go through menopause, but because of that inflammation, your system said, Hey, the supply of these fat-based hormones just isn't stable enough. It isn't reliable enough. We're shutting off. Video Time Stamp: (01:31:03):

And the ovary said she aged faster than she should have. She went through menopause earlier than she should have. And for any woman who's done this, do you know that your brain acts differently? Premenopausal versus post-menopausal? Just like a guy whose testosterone gets too low, it isn't the same mental function. And so I'm a brain geek. I want your brain as healthy as possible until the day you die. And that means fat-based hormones are necessary. So when I hear other people advising a client saying, Oh, you're menopausal, your estrogen needs to be replaced. I'm like, don't do that to them. No, you need to have the supply chain of fat in steady, stable flow, which doesn't mean dirty keto doesn't mean carb cycling. It means stable delivery of fat in a way that is not inflamed. So your insulin has down, your glucose has come down and your estrogen supply and progesterone supply is now in a, in a steady stream. Video Time Stamp: (01:32:07):

And that doesn't mean every weekend you get carbs cycling. It means you are keto for six months and watch what happens to those hormones. When it comes to the thyroid hormone, again, almost all fibroid problems arise because of chronic inflammation. I'm not going to take away that chronic inflammation tomorrow. If, if you've had an ablation of your thyroid, you're not going to find thyroid coming out of ketones. You're, you're going to find a thyroid that functions better, okay? As long as you have an ablated, as long as the radiation didn't take it away, you're going to find a fibroid that functions better when you're not inflamed. Well, thyroids are this weird little organ in your neck. There's yes, there's a blood supply to them, but it's not like your brain or your heart where it's got this really or your lungs, but it's got this really massive blood supply. Video Time Stamp: (01:32:57):

It's got a trickle of a blood supply and it does just fine, but also so it means it takes a while to get inflamed. But if once you reset the chemistry to a lower inflammatory state, it's going to take awhile for your thyroid to feel the difference. So when I look at thyroid processes, while they're on a ketogenic diet, I see the need for thyroid hormone reduced more and more and more. The less inflamed they are. That uric acid I talked about earlier as the uric acid, which is a stable long marker inside the human body. As it gets closer, you're in closer and closer to normal. That's when the thyroid seems to become closer and closer to normal. Now, I don't have any, I don't have any studies that show that. I just have patients that say as their uric acid got better, that the thyroid needs evaporated. Video Time Stamp: (01:33:46):

But you shouldn't take my word on it. You should have that tested. That's a great, easy blood test that's been perfected. That's not overly expensive. And thyroid hormone, unlike some of the other hormones is not as volatile. It still fluctuates, but it's not as volatile. As some of the some of the like progesterone, estrogen, testosterone, they go up and down, up and down. All right, so I hope that answered it. How does it affect it? Your supply of hormones when they're fat-based like progesterone, estrogen, cortisol, cholesterol, cholesterol is a hormone, but people don't think of it that way. Did I say testosterone? I'm forgetting a couple. Anyway. Those fat-based hormones, those are going to improve in their delivery and supply chain. They will be much more predictable. Thyroid hormone is affected by Vitamin D. As the inflammation decreases, the function from that hormone becomes more pure, more crisp. Video Time Stamp: (01:34:44):

It's not like muted from the inflammation. I hope that answers that. Okay.

Question 38

38. Wondering why ketones are strong when I go to bed, but very light not existed when I get up. I have a very low carb dinner meal.

So wondering why ketones are strong when I go to bed, but very light not existed when I get up. I have a very low carb dinner meal. Okay, so 33 of you said, would you answer this question? And the next one talks about Dawn effects, which are very similar. So again, the Dawn Effect is every morning, and this is even if you're the night nurse who's been working the night shift for the better part of three decades.

Video Time Stamp: (01:35:39):

You work the night shift, you sleep during the day, but your brain came from thousands of years of ancestors who said when the sun is cresting the globe, my pineal gland is going to say, Hey everybody, we need to wake up and this message will drip into your liver saying, Hey, release the morning sunshine, which is glucose and glucose is stored in your liver. So to wake up, you're going to have glucose coming out of your liver. The delivery of of hormone from your brain to the liver doesn't change much in life. Maybe tiny little when you're sick or when you're not sick. What does change is how much glucose is stored in your liver. And as we get all the way to the end of this education, which is the fasting cycle, you're going to see why. Why is your sugar high? Why is your sugar high in the morning when you're healthy? Video Time Stamp: (01:36:37):

It's not high. So the Dawn Effect happens to everybody because the sun comes up for everybody. And that little message comes from our brains to our liver. In everybody. We call it the Dawn Effect because we've been studying diabetics and we're saying, well, why in the world are their sugars? So stinking high in the morning? And lo and behold, it's from cortisol. It's from that delivery of the brain to the liver. And especially if they're stressed or they're not sleeping well, a rise in the sugar is much more robust when, when they live with chronically elevated inflammation or chronically high cortisol to stop that you have to clean up your system. So week one, 20 grams of carbohydrates or less total total carbs is what we're counting. And as you look at what we're going to learn with the Dr. Boz ratio and some of the much more advanced lessons that are coming which might be released by now in some of your people's worlds, actually I think they're released in another 20 minutes. Video Time Stamp: (01:37:34):

You're going to see amazing improvements happen in the world of that morning fasting sugar. So the other part that happens when you look at the fuel that you've built up, fuel is released when you call for it. So you through your day and you're using your brain and your muscles and you're doing your day and ketones rise and glucose rises. And that, that does increase your blood levels. When I'm looking at reaching my autophagy ratio of 40 or less each week when I do my fast. Now I will preface that many of, you know, I'm in Hawaii, so as I do my fastest over the last several weeks it looks like it's not a clock at your time, but it's not, I'm five hours difference than Midwest. So when the sun's up, if you've got the ketone numbers, then I let people use them. Video Time Stamp: (01:38:34):

A good Doctor Boz ratio. But truly I know that as a female who's had children the closer I use my morning Dr Boz ratio, the less interference happens with understanding what it means. So

Question 39

39. Can drink lemon water? If they can drink lemon water. Okay. So if you mean lemon water by squeezing a lemon into water, then there's about, I don't know, a teaspoon of lemon juice in the water. And again, there's very few carbs in that. There's hardly a, it's got a little flavor and if that makes water more enjoyable to you, good. I think there's no problem with that. If you mean lemon water by saying lemon plus Stevia and I put a whole bunch of other flavors into it, I think that's a slippery slope in the wrong direction. Video Time Stamp: (01:39:25):

The one exception that I make to having the Stevia in their drink is when there's ketones in it and it's because yep. They're probably really in that phase of trying to give up the sweets. So having a sweet just to kind of get them through while I put ketones in their circulation because of what that chemistry does to their system.

Question 40

40. When will your product have beat back in stock? When will your product have beat back in stock? I am so excited. I'm so excited to tell you that last night I sent off the shipping order for the truck to pick up a bunch of it. I am out of Amazon jail. I said the lady, cause I, I've made it to like the one of the executives and Amazon. I've, I'm persistent if nothing else, I said getting reinstated from this nightmare, which was not my fault. Video Time Stamp: (01:40:17):

It's not our product, but nobody told me that. I just did what everybody said was what you're supposed to do. I said he reinstated a fully on Amazon is harder than gestating a baby. That was a lot of work, but I'm so thankful they are on the truck today. They are headed to Amazon. It is, I can say with confidence, we are, and if you go to all of the links, they're all open. And now it doesn't say that this page doesn't exist anymore. It says no, we're out of stock but the shipping truck is headed there right now. I'm just so thankful to tell you that. Anyway. so thanks for asking that question.

Question 41

41. Does autophagy heal a malabsorption of the gut?

Does autophagy heal a malabsorption of the gut? Yes. in fact, one of the fastest things that turns over in the human body is that mucosal lining and that mucosal lining starts just inside your lips, goes all the way through your guts to the anus. And again, your gut lining is that's true. Turnover is very important. All right. Next question.

Question 42

42. Coffee and its effect on adrenals? Can you address the daily use of coffee and its effect on adrenals? my God. Drinks coffee. So when I look at coffee tea taking in coffee, there are several people out there who say, yes, if you give up coffee, it is more pure and you're, you're less likely to have some of the stimulus to the adrenal effect. Video Time Stamp: (01:42:16):

But it is such a minor stimulus compared to a cortisol does what high insulin does, what inflammation does that you can have that one. I'm still drinking my coffee and if you give up coffee more to you, we're going to cover that in the fasting one as well.

Question 43

43. Not eating after sunset. You mentioned not eating after sunset. Can you give a reason for that? So yes, that's what the Dawn Effect is being affected by. I'm actually gonna when you look at the Dawn Effect, it is that you stimulated insulin, you stimulated a hormone response by eating. You now have a trickle effect in every human being for about 12 hours after eating eight hours if you're super healthy, but probably 12 hours for most of the people that are trying to lose weight with the ketogenic diet. So when I am saying don't do that it's not something I tell people on week one, I want you eating all the fat and all the hours that you possibly can, as long as you keep that 20 total carbohydrates less per day in that aspect. Video Time Stamp: (01:43:19):

Don't don't sweat when when it doesn't quite fit.

Question 44

44. Struggling with diarrhea Anonymous attendee says, I am one of the ones struggling with diarrhea. Okay. I am producing ketones, very dark pink on the urine. Sip chia seeds seem to really hurt my insights. Just two tablespoons gave me horrible cramps. You mentioned fasting. How would you start that at this stage? Okay, so this is where when I look at what I've done with my patients the, the easiest trick for where you're at is you have to heal the gut. Video Time Stamp: (01:44:20):

And this is super hard healing the gut while providing solid energy. It's hard. It is also where I use a lot of supplements to get you through this, so I love it. If you get the MCT soft gels in the reason I like the soft gels as opposed to the ones that, the oil that you can pour is I need you to dose it really tiny. Our group calls it WIC, the spoon because you can just put that spoon in a liquid MCT. And lick it. And if you have a fat malabsorption Pam there in the toilet 20 minutes later with just flushing diarrhea, they're like, how can you do that? You didn't even have like, like a dropper full. You're like, it's a baby's dose, but they're really that inflamed. So I tell them to take one MCT capsule and you can just break it open on your tongue and swallow or just swallow it. Video Time Stamp: (01:45:13):

It'll, it'll be fine. But they start with one, and if that doesn't cause diarrhea the next day, they have to in the next day, they have three. And in the meantime, they set BHB because what that's doing is the MCT is oil that does not need to be digested. It can be absorbed. So the absorption of that very special oil gets through that that got stuff, meaning it's, it's absorbed. And so it's going into through your gut lining. It's going into the portal vein and it gets to your liver. Once your liver holds on to that molecule, that specific fat chain of [inaudible] it will turn those into ketones. And now you have ketones in circulation for these five to six hours. That's the point. You're trying to change the chemistry. So if you can change the chemistry inside your body with MCT, and then I have them drink ketones in a, can I just say do it for two days. Video Time Stamp: (01:46:11):

You're not gonna, you're not gonna make too many ketones, especially you who's leaking all this stuff out your gut. You're not going make too many. So when, when I look at other things I have them do during, when they're really struggling like this I'm trying to think of where if you bought the book anyway you can, you don't have one sitting next to me. The bone broth and I know that it's on my website somewhere to the bone broth recipe where there's chicken feed in it, the really good bone broth. That is something I'll have them do if you don't want to make it. The kettle on fire one is actually really good. Their nutrients concentration runs through the, the nutrients is actually really good. So again, you're looking for the highest density nutrients, smallest volume of food while staying ketone. That's the secret of when I look at people with fat malabsorptions and if there's anybody who needs to fix this, it's you. Video Time Stamp: (01:47:04):

You are the most important people in my whole audience when it comes to, you have the most to gain from figuring out this ketogenic journey, but your, your first week is helped. It's awful. I would contend that the chia seeds aren't probably as much of the cramping as it is. This whole shift in the chemistry. If you don't want to push the chia seeds, then your fasting is really limited to MCT oil sipping on BHB. I would tell you to sip on bone broth. That's what I would do for like two weeks and you will see insane improvements in what happens to your body. Now the problem is, is diarrhea stops you from going to work with coronavirus. I guess that's not anybody else's problem but yours right now. But when you have somebody in an office place that every 15 to 20 minutes, they have to go to the toilet and flush out a bunch of stool. Video Time Stamp: (01:47:59):

It's just, it's unsettling. It's not socially, it's, you know, there's lots of troubles with that. So that's where if you go into the, any way you can, and you look at the diarrhea section, I say, use these meds. I think I put them in this handout to use these meds. They're over the counter, they're safe. It's just slowing down the bowel so you can function because it'll, it will wear you out. There'll be up all night there. They really do struggle with this. So I really want you to hear me that you are super important to me, that the danger you have ahead, the number of patients that I've buried alive, meaning the brains just don't work anymore and there's nothing I can do to help them. They have this problem for 30 years and nobody told them how to fix it. It's awful. Video Time Stamp: (01:48:45):

So I hope that answers your question.

Question 45

45. Should we readjust the protein target in chronometer? Clay asked, should we readjust the protein target in chronometer? So I recommend one-to-one and it's a great place to start where you'll know if this fits for you and we'll go through this a little bit more as people ask questions in the next couple of lives is when you're doing the dr boz ratio and you cannot seem to get your number really good and you're doing a few other things, then I have ranked this approaching ratio down to 0.9 or you saw Spencer put him as 0.7. So we decrease the protein as a way to really just to match that. But I w one to one is where I keep people most of the time, there's a few folks that you can adjust that a little bit one way or the other. Video Time Stamp: (01:49:40):

But the, the majority of people don't struggle with protein once the inflammation is taken care of. Just, I don't focus on this as much as some people do.

Question 46

46. How do you know if you're insulin resistant? Okay. Nicole says, how do you know if you're insulin resistant? Are there any tips for reversing it? Yes. Okay. You know, you're insulin resistant if you have first of all, if you took more than four days to Pee a ketone, your influences. When we get to checking blood sugars, if your morning fasting sugar is above 80 in the morning, you're probably insulin resistant. Even if you're thin I've had people say, I can't seem to make ketones every morning. You're probably insulin, resistant. It's so pervasive that it just sounds like everybody's in Florida. And I'm here to say probably there's a lot of insulin resistance out there. The tips for reversing it, 20 carbohydrates per day, total carbs less than 20 for at least two weeks. That's step one. Get that total carbs down and then eating earlier in the day is always a good idea. Video Time Stamp: (01:50:43):

Question 47

47. I've been on Keto for a year. And I still struggle to get fasting blood sugars below a hundred Okay. I've been on Keto for a year. Good job. And I still struggle to get fasting blood sugars below a hundred. We are going to get there. I can get there later in the day, but I don't get there in the morning. So this is a huge warning that you're headed for danger. I see Mary offering her advice of one meal every other day. That's a huge stressor on the body. Terry then answers one meal every day. Yep. But, but Mary is talking about one meal every other day. So that is something we're gonna cover in the fasting video. So you're going to get there and we're going to get you those answers and you're going to see the evidence behind. Why would I recommend that and why do I do that for my patients? Video Time Stamp: (01:51:30):

So stay the course and just keep participating or really M depending on the season, ketone people, the ones who have studied my YouTube channel, like you have to coach those who are the newbies. So please do, please put your questions into that Facebook group and my seasoned people VV encourager that you would have wanted during that time. But it also helps you practice for when the AiKeto support group is is coming about because you're going to learn what other people would say. And I really do contend that by educating a thousand people on how to do this, we can spread this throughout the country and really save lives. Get everybody back to work again and do it in a way that's sustainable without like all living on all the problems ahead of us. Leave it alone. Okay. So good job on the answering her. Video Time Stamp: (01:52:23):

Mary and Terry, it's a really good question.

Question 48

48. My joint pain went away after six weeks. All right, so Karen says my joint pain went away after six weeks. It came back two months ago. I'm wondering if it could be because I was eating too much protein and I would, I wouldn't blame protein. I wouldn't say that if you're that far into the journey and you have a flare, this is, we're going to go through what this means in the next in these next video is coming out. And what I would recommend this book that I am got one chapter left to right, and it's really close to like just finishing up the images and getting it to the publisher. It talks about a journey of somebody who did great and then doesn't do so great, and then what do you do to get great for a lifetime? And that is what you're learning in this course, but it's also fun to watch somebody else struggle with a problem that's pretty common. Video Time Stamp: (01:53:16):

So I wouldn't worry about Pratt protein. I would go back to strict 20 carbohydrates less than 20 per day as total carbs and you know, keep the fat high. But you're going to be checking some blood numbers that'll tell you where to go to.

Question 49

49. My ketone levels are very low in the morning. Is this normal?+14 My ketone levels are low in the morning. Is this normal? I would say not.

Video Time Stamp: (01:00:04): If you're healthy we'll get to that. And if you, the lessons,

Question 50

50. I don't see salad greens - other than spinach - on the Fridge guide. I eat large quantities - are they “approved"?+14 I don't see salad greens other than spinach on your frame guides, what's up with that? Again, we're looking for a nutrient dense high ketogenic foods. So stick to spinach, stick to something, cabbage, Brussels sprouts. Those are enough. Put some bacon fat on them.

Question 51

51. I'm confused about drinking ketones if we want to generate our own by eating low carb how does it make sense to drink ketones???+13 I am confused about drinking ketones. If you want to generate your own, doesn't, that doesn't make sense. So drinking ketones is for people who are having trouble. You're going to hear about that as we go forward. I do some good lectures on that.

Question 52

52. Can magnesium be measured?+12 Magnesium gets covered this next week.

Question 53

53. How to achieve adequate levels of Potassium on Keto? According to Chronometer, when diary kept for a day+11 What about potassium? According to the chronometer when dairy was kept in a daily unit, it didn't I see somehow they couldn't get to their potassium when dairy was kept for a day.

Video Time Stamp: (01:01:03): Oh, I think diary, I'm sorry. I'm thinking dairy. So potassium supplements. That's the other cool thing about the chronometer app that you can learn is what foods increase this micronutrients. So it has suggested who's there, especially if you say, okay, I want to improve my magnesium. I want to improve my potassium. Potassium is a lot easier to improve oil orally than magnesium. So if you go into the app and you say, I want to follow this micronutrient of potassium then it will have suggested foods that helps you reach that goal. So I would encourage you to to attend one of Spencer's teaching sessions that's coming up. Hmm. All right.

Question 54

54. How do you eliminate or pick products --is there a range of carb numbers you try to stay with as a base range?+10 How do you eliminate or pick products? Is there a range of carbs? So that's a long answer. Some products were I picked because it was convenient at the beginning.

Video Time Stamp: (01:02:00): But I've learned a lot more about where we're mostly where the average person's going to miss the information. And so I, I push products that that have hurt my patients or left without an answer or kind of deceived us into a promise that they couldn't keep. Like, Oh, we're going to raise your car. We're going to raise your ketones when you drink this ketone. And I'm raising it, I'm checking my ketones. They're my patients. We're checking to spend the money. Their ketones didn't raise either. And as soon as we got on a good product, the numbers worked. So there's a lot that goes in whether or not I endorse a company or not,

Question 55

55. Impossible to clean out cupboard/fridge. Cook for others who will not do Keto. My downfall is the temptation of "their" foods. Suggestions?+10 I'm impossible to clean out my covers. Your friends, I cook for other people who are not Keto. My downfall is temptations of their foods. And this is real.

Video Time Stamp: (01:02:49): So they're living in a household where they need to claim their own cupboard and this is hard. I will push you to say, stay the course, find as much elimination as possible in the name of old. Try to throw out as much processed food as you can. But boy, the distance to you and temptation is, is real when it comes to sustainability. And I would encourage you to start a support group because that's the number one reason is that if you can't control the people that are in your home, create the tribe that helps you

Question 56

56. When you recommend that we purchase certain products, have you confirmed that these are available outside of the US (i.e. Canada)?+9 When you recommend that we purchase certain products. Okay. In the U S versus not the US. I have a link down here that I actually, I'm going to show you in a minute.

Question 57

57. I'm using MyFitnessPal for years. I'm from Slovenia and Cronometer does'n have much food from Europe. Is MyFitnessPal ok?+9 My fitness pal is also very good. They were saying they, they already have it and it works well for them.

Video Time Stamp: (01:03:39): So I'm like, keep using it. Don't worry about it if you're, if you're working well, that's great.

Question 58

58. Would you please address the hair loss possibility and the keto diet. I've read about taking MSM powder to help with this+9 So again, another hair loss and they were looking at MSM powder, which I don't know if I know what MSM is. So I would say my patients with hair loss all have I cortisol, they have hormones, they're chronically inflamed. It is so universal. It is so much related to their insulin that you're going to learn a lot about what I do in the next few next few little, well, this is a good question too, actually.

Question 59

59. on Module 1.6 when you said throw out "other sweeteners" does that mean typical keto approved sweeteners like monk fruit or erythritol?+9 Other sweeteners I said in throughout other sweeteners. What I meant by that is I have tried to list all the ways you can acquire a sugar and then somebody says, my sugar is raw organic sugar. And I'm like, no, that's bad too. It's full of carbs.

Video Time Stamp: (01:04:28): So at one time I left out honey one time and then it's the, it's another one. So if it's a Keto, if it's Mumford or Richard tol again, eventually I hope that you don't need those, but dang, they're expensive. Don't throw those away. I, I would, we'll get to some of the sugar substitutes in a bit, but you're right. Don't throw those away.

Question 60

60. What role should mindfulness play in the process of moving from his Standard American Diet to keto?+8 What role should mindfulness plate? Huge. Huge. That's the whole reason I'm working on support groups is you have, you have some skillsets that aren't being practiced in our culture. And this is one of the ways that we learn them, that I have my own little support group that happened at three o'clock in the morning this morning. The reason why is you do need time to answer that.

Question 61

61. I started keto to reduce my blood pressure. After 2 weeks my pressure was normal but after a year of ketosis it up again? What's up?+8 So start Keto to reduce my blood pressure. After two weeks, my blood pressure is normal.

Video Time Stamp: (01:05:14): But after a year of ketosis, it's up again. This is real. This happens. So what has happened is his body needed some decrease in the insulin and decrease in his but he then stalled. And I would say, I want to know when you say that your Keto, I want to know what your ketones are. I want to know that you're peeing on a stick and there's ketones in your urine. And if so, then we're going to talk about being at a baseline metabolism. What happens next? So by the end of this course, you'll know the answer to this.

Question 62

62. I keep checking Amazon for your products and am only finding the pills. When will the others be available?+8 I keep checking on Amazon for products. Yes, I had a bloody nose of learning about finding manufacturers in the United States. They're all made in the United States, but they had a problem. I had a total recall. Unfortunately, mine got recalled when it shouldn't have.

Video Time Stamp: (01:05:55): I didn't know that I could fight that and keep the products on there. So I headed down a path to do what the, what the the recommendation was instead of saying, wait, wait, it's not my product. I got recalled. But I had already started this plan of destroying all the products that were there at Amazon, which is huge financial issue. And I am finally getting out of jail from Amazon. This happened January 1st. So we're what, four months into this mess? Almost five months. Yeah. Today's May 1st. Yeah. Painful but so go to Bozmd.com go to Dr Boz favorites and that is usually where I post other people's products that I really do like

Question 63

63. Food intolerance: will they disappear when in ketosis.+7 food intolerances. Will they disappear? Yes. This is your immune system fighting against you. I will tell you there's some great stories coming up that you'll learn about top tips for starting Keto.

Video Time Stamp: (01:06:48):

Question 64

64. Your top tips for starting keto? Take it slow, jump in, other?+6 Take it slow. A jump. Yeah. Take it slower. Jump in. Mmm. I, I'm a jumping kind of gal. But you're going to see when people did that. There are some that run into trouble. Alright, we're getting some easy ones.

Question 65

65. What’s your opinion on vegetable oils? Ok to start or dump them?+6 So vegetable oils. Eventually I, I let people get rid of those, but I don't want the newbies worrying about that right now. I don't want them thinking about the types of fat I want. I'm thinking about total carbohydrates, only 20 of them for two weeks. We'll get to seed oils in a bit.

Question 66

66. Just trying to understand why the protein is so low+6 Why is approaching solo, cause it's not a high protein diet. It's a high fat diet. I am trying to change your chemistry and that happens with, with exactly the instructions.

Question 67

67. Do you suggest any modifications for people with a History of Gastric Bypass surgery?+6 I was just going through a gastric bypass surgery. People, you guys are the toughest. I have a special place in my heart for helping you because you got a mess.

Video Time Stamp: (01:07:42): You've got a section of your guts that's missing that you need for producing some of these fat-based hormones and listening for them. And unfortunately, I do have very several very good success stories with a gastric bypass patients. But the first thing they suffered with is they go on a high fat diet and get chronic diarrhea. The crumbs on a part isn't as big as as it sounds, it, it will get better. But bring that up in a couple of weeks cause you'll, you will know.

Question 68

68. Dairy causes me arthritis (in the joints of my fingers) so I avoid it. Will this effect change for me on the keto diet?+5 like that dairy causes arthritis. Yes. That's cause you're reacting to what's in the dairy. Make sure that it is not the, the lactose, lactose is the sugar that's in dairy and when you use high-fat products to make the dairy, this doesn't happen. But the longer you have low inflammation that the S the, the sharper, that's the word I like to use.

Video Time Stamp: (01:08:34): The sharper your white blood cells get at targeting the things they're supposed to. When you have a food intolerance, when you have an an antigen, which is probably part, I'm not using the word antigen correctly there, but found in dairy that your body reacts to. That lessens when those, when those white blood cells get sharper.

Question 69

69. What about Carnivore? My BS stays around 97 but can't get the ketones much higher than .07... Would the BHB help?+5 So carnivore my blood sugar stay around 97, but get ketones much higher. Okay. Would be to be held. But yeah, so we're getting to some of these that are only five people ask the question.

Question 70

70. No thyroid, Ovaries, Uterus and gallbladder Video Time Stamp: (02:26:48):

No thyroid, Ovaries, Uterus and gallbladder. So boy, the surgeons have had their way with you, haven't they? So I'm going to guess you're a baby boomer. So what hormones are you worried about? So gallbladder, no problem. You, that's not an issue. No uterus or ovaries, you and many other women have. Ha. You can't make the, you don't have the end organ production for estrogen. And progesterone replacing them is probably, it's not a bad option. But those aren't the only reasons why fat-based hormones are made that you remove the ability for your body to make estrogen. Okay. Thyroid without a fibroid. You can't just make thyroid without a thyroid. You're going to have to take thyroid replacement for the rest of your life with or without Keto. The

Video Time Stamp: (02:27:49):

Video Time Stamp: (02:27:51):

The antidote for having a a human body that works right is nourishing it correctly. So what I hope you took from all these questions,

Don't look, don't look, you keep your blinders on. You keep 20 total carbohydrates a day and you stay the course, you're going to watch the videos from this next week, you're going to see some of the challenges that I'm going to ask you to do over the next seven to 14 days. Video Time Stamp: (02:28:43):

And that, that, that transition is beautiful. It is something I've coached and practiced and guided people through that you have, you have the tools right in front of you. The danger is the distraction that happens amongst people who are further along in the journey. Some of them who didn't have the baseline education that you are getting through this course. And, and more importantly, their body is aren't yours. So please listen to your body. How much salt, how much water do you need? Listen, your body's trying to tell you quit waiting for medicine and my prescription to have a much better answer than the human body does. That permission to listen to yourself shouldn't, shouldn't be such a novel idea. It should be intuitive and common sense, but welcome to the world of medicine in this year. So what I want you to do in that first week of Keto is rewatch some of those videos if you have questions.

Video Time Stamp: (02:29:51): Continue to post question and answers inside the Facebook group. One of the key things I'm super proud of is we have, you know, you know, we have thousand people that are gonna watch this live or that are part of this class and their education is, it will be at a higher level. It will be at the place where I love going to my Keto. I get up at 2:30 in the morning to lead a ketone group across the country because, because I'm in relationship with them and they are educated, they, they know what I've been telling them for three or four years and they educate one another and that community has grown a healthy tribe of people within my area. But you shouldn't have to be isolated to my town to have that. If I educate you, I want you to educate the next layer and using this video series, this course series, I think, I think you're going to love it, especially when we get to the fasting video, which I just finished recording and I'm super excited to share and I will not post on YouTube.