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Health & Wellness > Ketofast > Flashcards

Ketofast Flashcards

1
Q

Benefits of nutritional Ketosis

A 
Improved insulin sensitivity
Reduced inflammation
Reduced risk of cancer
Increased longevity
Weight loss
Mental clarity
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2
Q

Autophagy

A

The recycling of damaged cellular components that occurs within your cells

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3
Q

Mitophagy

A

The digestion and removal of the entire mitochondria

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4
Q

Ketosis effect on mTOR

A

Inhibits mTOR which helps clear out malfunctioning immune cells

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5
Q

Net carbs calculation

A

Determined by subtracting the number of grams of fiber in a food from the total number of carbohydrates

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6
Q

Maximum net carbs for Ketosis per day

A

20-50 grams or fewer

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7
Q

mTOR

A

Strong catabolic signal that tends to raise glucose levels

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8
Q

Target protein intake for Ketosis

A

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%

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9
Q

mTOR stimulant

A

Excess protein

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10
Q

Sarcopenia

A

Age-related loss of muscle tissue

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11
Q

Coconut oil caution

A

Always buy “Hexane free” and “chemical free”

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12
Q

Long term Ketosis drawbacks

A

Insulin levels fall too low
Lack of variety
Lacks the benefits of feasting

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13
Q

Gluconeogenesis

A

The process your liver used to produce glucose

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14
Q

Keto fast progression

A
  1. Stop eating three hours before bed
  2. Reduce your eating window with time restricted eating
  3. Make the switch to a cyclical keto diet
  4. Add in one to two days of “feasting” each week
  5. Add in one day of keto fasting each week
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15
Q

Feast day

A

Ideally on strength training days

  1. Up carbs to 100-150g per day
  2. Increase protein intake 2-3x regular keto intake
  3. Reduce fat intake
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16
Q

Ketones

A

Water-soluble fats made in your liver that supply you with energy after your reserves of glycogen are depleted.

17
Q

Metabolic flexibility

A

The ability to easily switch between glucose and fat for fuel

18
Q

SIBO

A

Small intestinal bowl overgrowth

19
Q

Cadmium

A

Toxic metal and carcinogen

20
Q

Senescent Cells

A

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.

21
Q

Fisetin

A

Polyphenol in strawberries which is useful for removing senescent cells in your body.

22
Q

Ketone level in Ketosis

A

Between 0.5 and 3.0 mmol/L

23
Q

Weekly eating strategy

A

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)

24
Q

KetoFast calorie target

A
  1. 5 x lean body mass

3. 5 x 115 = 402

25
Q

KetoFast carb target

A

20 grams, below 10g is even better.

26
Q

Time to deplete glycogen stores in liver

A

24-36 hours

27
Q

KetoFast protein intake goal

A

1/2 of ketogenic target (1/2 lean body mass)

0.5 x 86.25 = 43g

28
Q

Types of protein for KetoFast

A 
Good:
Collagen
Plant based vegan protein powder
Chlorella
Bad:
Whey
Red meat
29
Q

KetoFast fat target

A

Remaining calories after protein and carb calculation

26g

30
Q

Types of fat for KetoFast

A

Coconut oil, MCT, or even better caprylic acid (C8) MCT oil

31
Q

Time of meal for KetoFast day

A

Late morning and don’t finish fast until 24 hours after

32
Q

Where fatty acids are broken down

A

Small intestine via bile salts and lipase

33
Q

Where MCT are digested

A

They diffuse across intestinal membrane and go directly to your liver

34
Q

Exercise during KetoFast?

A

NO

35
Q

Liquids acceptable for KetoFast days

A

Water
Tea
Coffee
Bone broth

36
Q

Healthy detox teas

A

Rooibos
Dandelion root
Chamomile for nighttime

37
Q

What to do if you feel hungry

A

ORGANIC psyllium husk

38
Q

Optimal Vitamin D levels

A

Between 60 and 80 ng/mL (150 to 200 nm/L)

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