Ketofast Flashcards
Benefits of nutritional Ketosis
Improved insulin sensitivity Reduced inflammation Reduced risk of cancer Increased longevity Weight loss Mental clarity
Autophagy
The recycling of damaged cellular components that occurs within your cells
Mitophagy
The digestion and removal of the entire mitochondria
Ketosis effect on mTOR
Inhibits mTOR which helps clear out malfunctioning immune cells
Net carbs calculation
Determined by subtracting the number of grams of fiber in a food from the total number of carbohydrates
Maximum net carbs for Ketosis per day
20-50 grams or fewer
mTOR
Strong catabolic signal that tends to raise glucose levels
Target protein intake for Ketosis
Half gram of protein for every pound of lean body mass
As you get older you need more to maintain body mass, so increase by 25%
Athletes and pregnant women increase by 25%-50%.
65 or older increase by 50%
mTOR stimulant
Excess protein
Sarcopenia
Age-related loss of muscle tissue
Coconut oil caution
Always buy “Hexane free” and “chemical free”
Long term Ketosis drawbacks
Insulin levels fall too low
Lack of variety
Lacks the benefits of feasting
Gluconeogenesis
The process your liver used to produce glucose
Keto fast progression
- Stop eating three hours before bed
- Reduce your eating window with time restricted eating
- Make the switch to a cyclical keto diet
- Add in one to two days of “feasting” each week
- Add in one day of keto fasting each week
Feast day
Ideally on strength training days
- Up carbs to 100-150g per day
- Increase protein intake 2-3x regular keto intake
- Reduce fat intake
Ketones
Water-soluble fats made in your liver that supply you with energy after your reserves of glycogen are depleted.
Metabolic flexibility
The ability to easily switch between glucose and fat for fuel
SIBO
Small intestinal bowl overgrowth
Cadmium
Toxic metal and carcinogen
Senescent Cells
Cells that have stopped reproducing either due to age or oxidative damage and tend to clog up metabolic machinery.
New longevity research shows that removing senescent cells extends lifespan.
Fisetin
Polyphenol in strawberries which is useful for removing senescent cells in your body.
Ketone level in Ketosis
Between 0.5 and 3.0 mmol/L
Weekly eating strategy
Three to four days of keto
One or two days of feasting (higher net carbs)
One to two days of KetoFasting (for me once a week or every other week)
KetoFast calorie target
- 5 x lean body mass
3. 5 x 115 = 402
