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Archive for the ‘weight loss’ Tag

Weekly Vlog Up on YouTube 2019/02/20   Leave a comment

This week’s vlog is up.  It’s on tracking your weight loss and why going strictly by the numbers isn’t the best approach.  In it I discuss other options for keeping track of your progress.  Check it out.  Like and leave a comment to let me know how you’re doing.  If you dislike the video or disagree with anything I said then leave a comment so we can discuss it.  Subscribe and click the notification bell to be immediately notified every time I post a video to my YouTube.  Have a great week.  Peace.

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Weekly Weigh In 2019-02-18   Leave a comment

I have not one, but two videos this week.  The first is my weekly update.  The second is a thank you video.  I’ll put them both below.  Great progress this week and I’m grateful to be over 500 views now.  Thank you all so much for that. Leave a like and a comment on the video to let me know how I’m doing.  Subscribe and click the notification bell if you want to be immediately notified every time I upload a video.  I hope you’re week went as well as mine and I’ll see you next week for the next check in.  Peace.

Weekly Vlog Up On YouTube   Leave a comment

This week’s vlog is about time and how it relates to your self-improvement journey, with plenty of nerdy references to everyone’s favorite Time Lord Doctor Who.  If you have the time give it a watch.  Like if you enjoy it.  Leave a comment telling me what you think.  Also if you have any suggestions on how I can make these vlogs better leave a comment on that, too.  Subscribe and click the notification bell if you want to be immediately notified every time I upload a video.  Have a great week.  Peace.

To Supplement or Not to Supplement   Leave a comment

I get the question every now and again about what supplements I take on the ketogenic diet.  Which of course overlaps with the question of do you need to supplement on the ketogenic diet?  So I thought I’d take a moment to answer both for today’s blog.

The first one to answer is whether or not you need to supplement.  And the answer is no.   You don’t need to supplement.  The ketogenic diet will work without supplementing so you can’t really say it’s necessary.  Much like your car will continue to drive even if you don’t add a fuel cleaning additive to your tank when you fill up.  But your car can drive better if you do.  Similarly, you can operate better if you supplement.

So what should you supplement with if you’re going to supplement?  My list is pretty short, which isn’t surprising since I’ve already mentioned you can do without them.

First, a daily multivitamin is a good choice.   Your body requires a certain amount of vitamins and minerals to function properly.  While eating a proper ketogenic meal plan can include lots of dark leafy or cruciferous vegetables that will meet a lot of those needs, the reality is for many that we don’t get as much as we should.  And this can lead to deficiencies.  Taking a multivitamin every day helps ensure you are getting the proper amount.  While it’s always best to get these from whole food sources, it’s better to get them in a pill than not at all.

Second, while your body is turning itself into a fat burning machine it can struggle a little at first.  Energy demands can exceed your body’s ability to produce ketones. During that time it can be beneficial to supplement with exogenous ketones.  But I’d limit using them to the time while you’re adapting.  After all if you’re adding extra ketones into the system you lower the amount you need for your body to create.  And if the point of going on a ketogenic diet is to lose weight you should be encouraging your body to use its internal fat stores first, not exogenous one.  Having said that, from time to time when you need a little extra boost, exogenous ketones can offer that for you.  I just wouldn’t make a habit of using them.

Once you get the fatty acids flowing you need to get them into your cells to produce energy.  This is where L-Carnitine can be handy.  Your body produces a small amount of this transporter, but you can add more via supplementation.  As L-Carnitine helps shuttle fatty acid into the cells to create energy, supplementing with it can help you along on that goal.  As a reminder though you’ll burn fat either way so it isn’t a necessary supplement.  So if it isn’t in the budget I wouldn’t worry about it.

The last one I take and recommend is a vitamin D supplement.  Especially if you live in areas like the Pacific Northwest or Alaska where your sun exposure won’t be as great as if you lived in Florida or Hawaii.  Even if you live in those states, our lives are spent primarily indoors or behind protective glass like in your car.  As such you are likely deficient in this vitamin.  So I take a vitamin D supplement every other day to try to make up for that.  With a variety of health benefits, like bone density, sleep aid, and helps in weight loss it just doesn’t make sense to be deficient in it.

That’s it for whether to supplement or not.  This isn’t a list of all the supplements you could take, it’s just the list of the ones I do.  As a final word on the subject, keep in mind what the name implies.  A supplement shouldn’t be taken to handle all of a certain need.  A supplement should be an addition to a healthy diet and exercise plan.  If you’re relying totally on the supplements you should go back and fix your diet and exercise first.  I hope this helps and I hope you have a great day.  Peace.

A Salute to Friedlieb Ferdinand Runge   Leave a comment

On February 8th of 1794, Friedlieb Ferdinand Runge was born in Hamburg, Germany.  Why do I take a moment to commemorate Runge’s birth?  Simple, he was the first person to discover (or identify if you please) one of my favorite substances (and possibly yours), caffeine.

For those of you, such as myself, who like starting the day off with a warm cup of joe, this discovery is of epic importance.  If you don’t drink coffee, this day is still of interest to you if you drink tea or soda.

So I thought I’d run down a few of the benefits of caffeine.  Keep in mind these benefits don’t require going overboard,  As good as caffeine can be for us it’s just as easy for it to become a problem if you take it in large doses.  Also keep in mind with some of these benefits the science isn’t complete yet and they’re just believed to be true.

The first one is the most well-known and obvious.  Caffeine helps you stay awake.  It gives you energy by stimulating your metabolism.  The increased calorie burn not only gives you energy but can also help with your weight.  This is something to be especially mindful on when on the ketogenic diet or fasting.  Caffeine helps you to burn more stored fat when doing both.

Caffeine can help keep you up in other ways as well.  Men who drink between 3-4 cups of coffee a day (8 oz. cups) have a lower incidence of erectile dysfunction according to the University of Texas in Houston.

Caffeine can also help you in the gym.  Caffeine can give you a boost in strength, allowing you to life more.  It can also help increase the duration of your work out by improving your stamina.

And the final benefit I’ll mention, which is the one I’m using now as I write, is that it can boost your cognitive skills.  Caffeine has been shown to improve your thinking speed, clarity of thought, and memory.  Possibly explaining why every Starbucks I go to is overrun with college students.

So there you have it.  Now the caffeine in coffee was there long before Runge discovered it, but thanks to him we now know what it is that benefits us so much.  So if you’re having one today (not too close to bedtime I hope) take a moment to raise your glass and salute Friedlieb for his contribution to our lives.  Have a great day.  Peace.

 

Weekly Weigh In Video   Leave a comment

Here’s the run down on the progress I’ve made this week.  Let me know what you think.  Like if you enjoyed the update.  Subscribe and click the notification bell if you’d like to follow my journey with me.  Have a great day.  Peace.

New Video Up On YouTube   Leave a comment

When you start the keto diet you run into a little problem called the keto flu.  One of the reasons for this is the amount of electrolytes you lose as your body adjusts to its new fuel source.  Keto Vitals puts out a wonderful electrolyte powder that helps fill your electrolyte stores back up.  Here’s my review of the powder.  If you find the review helpful please leave a like.  Comment on what you think of the product if you’ve tried it.  As always suggestions on how I can improve these videos is welcome.  Have a great day.