In this episode, Ben Azadi reveals 15 tips for mastering the ketogenic diet. Free Keto Masterclass: http://www.ketosismasterclass.com Free Keto Blueprint: http://www.ketokampblueprint.com TIMESTAMPS: 1:14 Overview 01:40 Keto is not a diet. Keto is a metabolic process. Every single one of our ancestors follow the ketogenic diet. Their environment put them in ketosis. 02:35 We are born in ketosis. Babies that are breastfed go in and out of ketosis because breast milk is made of saturated fat and cholesterol. Studies: https://pubmed.ncbi.nlm.nih.gov/15573408/, https://pubmed.ncbi.nlm.nih.gov/15916931/ https://pubmed.ncbi.nlm.nih.gov/10652985/ 03:30 How ketosis works inside the body at the cellular level. 06:08 The difference between burning sugar (glucose) and burning fat (ketones). Sugar burners vs fat burners. 06:45 How keto helps to reduce inflammation inside of the body. 07:45 The real cause of weight gain and weight loss resistance. 09:20 The first tip: Focus on health over fat loss. You do not lose weight to be healthy. You get healthy to lose weight. Pay attention to non-scale victories, and get keto blood work done. 11:45 If LDL goes up with keto, get the NMR test to determine the LDL particle sizes. 13:00 The second tip: Electrolyte dumping. Do this to avoid the keto flu, and other common symptoms on the ketogenic diet. Here are my favorite electrolyte & mineral supplements: Redmond’s Real Salt: https://bit.ly/38NsoPi use the coupon code azadi for 10% off Redmond’s Re-Lyte Electrolyte Powder: https://bit.ly/3rJTsYf use the coupon code azadi for 10% off Micro Daily: https://www.microdaily.com/ketokamp/micro-daily 14:45 The third tip: Follow the 2/2/2/2 rule to help your body use fatty acids for fuel instead of glucose. This is a great way to transition into ketosis quickly without any keto side effects. 2 tablespoons of avocado oil or olive oil 2 tablespoons of coconut oil or mct oil 2 tablespoons of grass fed butter or ghee 2 teaspoons of sea salt 15:55 The fourth tip: Consume bitters to help your liver and gallbladder produce bile. Bile acts as a detergent to break down fat. Most people have sluggish bile leading to keto digestive issues such as constipation, diarrhea, and not feeling good on keto. If you don’t have a gallbladder on keto, it can still be done with some considerations. Here is a video on 5 ways to follow the ketogenic diet without a gallbladder: https://youtu.be/Z6nwyhh3Zac 17:07 The best ways to support your liver on keto. Here are my favorite sources of keto bitters to help with keto digestion, and helping you feel better in ketosis. 18:55 The fifth tip: How do you calculate macros on keto? Discover if you should cut calories on the ketogenic diet. 20:30 Why more protein on keto is better. No, consuming protein on keto will not knock you out of a ketosis. Here is a recent video I did debunking common keto protein myths: https://youtu.be/I1o89fSlcAw 21:19 Number six and number seven tip: Gradually decrease carbohydrates on keto to under 50 total grams per day, and stop snacking in between your keto meals. 22:30 How the fat storage hormone insulin causes weight gain even on keto. 23:45 Number eight tip: How to test and measure ketones in the body. The optimal ranges for blood ketones and blood glucose, and advance glucose testing postprandial (after eating). Keto Mojo Blood Ketone Machine: https://amzn.to/34VRSsQ BioSense Breath Ketone Meter: https://bit.ly/3aXV9vy use KETOKAMP at checkout for $20 off. 26:50 Number nine tip: Clean keto vs dirty keto. Additional research on why vegetable oils are so bad for you. MIT Professor Brian Peskin: Keto Kamp Podcast interview: https://apple.co/2MOCtAK, The PEO Solution - Conquering Cancer, Diabetes and Heart Disease with Parent Essential Oils: https://amzn.to/34ZzgrQ Dr Cate Shanahan interview: https://www.youtube.com/watch?v=58aGiekcwRA 30:45 The best fats to eat on the keto diet. 31:43 Number 10 tip: If you experience sugar and carbohydrate cravings on keto, do this. Cinnamon. It has an active ingredient called polyphenol; this activates your cell receptor sites and wakes up your cells by allowing glucose to get into the cell. Cinnamon has been used for over 4,000 years. It is high in antioxidants. #7 ORAC score, antioxidant score. cinnamon blood sugar study in type 2 diabetics: https://www.ncbi.nlm.nih.gov/pubmed/1... Cinnamon for diabetes can help block the activity of several digestive enzymes to slow the absorption of sugar in the bloodstream after a high-carb meal https://pubmed.ncbi.nlm.nih.gov/2/ Many studies have shown that people with type 2 diabetes can experience significant positive effects on blood sugar markers by supplementing with cinnamon extract. FENUGREEK With trace nutrients (iron, manganese, copper) and a variety of antioxidants, fenugreek is a wonderful keto herb. In a study published in the Journal of Diabetes and Metabolic Disorders, it was also observed that the control ground had a "4.2 times higher chance of developing type-2 diabetes compared to subjects in the fenugreek group.” CLOVES Consuming cloves can help stop sugar cravings as well. In a study, 30 type-2 diabetics were given capsules containing zero, one, two or three grams of cloves each day for a month to observe their serum glucose levels. Researchers of the study suggested that consuming one to three grams of cloves per day is beneficial for type-2 diabetics to better manage their glucose and total cholesterol levels.” GINSENG In several human studies American ginseng lowered blood sugar levels in people with type-2 diabetes. The blood sugar lowering effect was seen both on fasting blood sugar and on postprandial (after eating) glucose levels. Drink ginseng tea before or after your keto meals. L-GLUTAMINE L-glutamine calms the part of your brain that lights up when you experience a sugar/carb craving. It turns out, sugar is as addicting as cocaine, and some say sugar is 8 times more addicting than cocaine. Wow. Take 500mg of l-glutamine powder, up to 3 times each day. I recommend this one: https://amzn.to/3aXo7vu 32:55 The 11th tip: What are the best sweeteners for keto? 33:43 The 12th tip: Master sleep and stress on keto. Stress (cortisol) will raise glucose and insulin, dropping ketone production. This can prevent you from getting into ketosis, or even knock you out of ketosis. My favorite self development books. These books changed my life: https://kit.co/ketokamp/mental-six-pack-self-development 37:40 Not sleeping on keto? Follow these tips for better sleep tonight. The Power of Sleep book: https://amzn.to/3pJGLL 38:47 The 13th tip: Pair intermittent fasting with keto. Follow this 18/6 daily intermittent fasting schedule to achieve more fat loss on keto. 39:50 The 14th tip: Having a keto community is key. 42:55 The 15th tip: Do not stay in ketosis for too long. The thyroid can begin to dysfunction on the ketogenic diet. 46:25 How to practice keto flexing (keto flex) with the 5-1-1 rule 47:50 Why you don’t feel good on keto. How toxins make you fat. Take my free toxicity quiz http://www.toxicmiami.com The Fasting Trio to help with toxins: https://bit.ly/2WKSBrL 👇👇👇 RELATED VIDEOS: 10 Part Keto Series: https://www.youtube.com/watch?v=-B5m3... ▸ 🎁 FREE KETO KAMP BLUEPRINT: http://www.ketokampblueprint.com 🎓 Join the Keto Kamp Membership for only $5!: http://www.startketokamp.com ▸ 🎁 FREE KETO KAMP BLUEPRINT: http://www.ketokampblueprint.com / E P I S O D E S P ON S O R S PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. ☕️ Purity Coffee: http//:www.ketokampcoffee.com, use ketokamp at checkout for 10% off// R E S O U R C E S ➡️ Keto Kamp Membership for only $5: http://www.startketokamp.com ➡️The World's Best Olive Oil | Get a $39 Bottle For a $1: http://www.ketokampoliveoil.com ☕Healthiest Coffee: http://www.ketokampcoffee.com Use "ketokamp" for 10% off ➡️Keto Kamp Apparel: http://www.ketokampgear.com *Some Links Are Affiliates* // F O L L O W ▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW ▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6 ▸ twitter | @thebenazadi http://bit.ly/2USE0so Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.