Week 3
Keto fatigue
Some of the most common problems with ketosis I have found is KETO fatigue. So making sure we are looking after ourselves and giving our body what it needs on a daily basis to run more effectively using our fat as fuel. Some of the most common forms of fatigue come from a vitamin deficiency, dehydration, or a lack of fiber and “movement” from our bowels.
Vitamin B5
Really important to keep our B5 up as it is key to us mobilising our fat and helping us use fat as fuel
Electrolytes:
Once or twice a week I re-hydrate myself with electrolytes, plus this is helping with my overall heart health too.
Gutright
ATP GutRight is a concentrated form of naturally healthy modbiotic compounds that once was once found in abundance in our traditional diet, which was loaded with skins, peels seeds and fibre.
Exogenous Ketones
Ketones are typically produced by the body during fasting or when on a ketogenic diet. Exogenous ketones are synthetic ketone bodies that now exist as supplements. There are two main types of exogenous ketones: ketone esters (liquid), and ketone salts (powder). We sell mainly salts in NZ.
Oxford researchers recently compared the effects of ketone salts and ketone esters. They had healthy subjects drink either ketone salts or a ketone ester drink (sometimes with a meal, sometimes fasted), then measured a variety of biomarkers like free fatty acids, blood glucose, and blood ketone levels.
The main difference between the two is duration. Ketone esters give you a shorter, larger spike in ketones, while ketone salts give you a longer-lasting, more moderate spike in ketones.
RSP KETO BHB
Keto BHB Powder features goBHB® exogenous ketones, a unique ketone body that provides a natural direct and efficient energy source for the brain and body. Shown to increase mental cognition, improve training capacity and provide an immediate and sustained energy source for those individuals already in ketosis.
Awesome for getting you into KETO faster, and without experiencing too many KETO-Flu symptoms. Also great for energy levels if you are feeling a bit drained before a workout or during. But if you are using KETO for fat loss, then using these can plateau your results. For endurance athletes or people that do KETO to maintain weight and for the energy, these exogenous Ketones can be an amazing tool to use.
gut health
Research over the past two decades has revealed that gut health is critical to overall health, and an unhealthy gut can contribute to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression, and chronic fatigue syndrome, to name a few. Research in this field is ever evolving. This is by no means a complete list of conditions attributable to poor gut health. In fact, many researchers are finding the link between anxiety and depression and gut health, and believe that supporting intestinal health and restoring the integrity of the gut barrier will be one of the most important goals of medicine in the 21st century.
Improving gut health is an essential component to reducing overall inflammation in the body, and regularly consuming a variety of good bacteria strains is one of the best ways to do this. Good bacteria, or probiotics, have many benefits in the body, including improving immune function and making the intestinal gut lining stronger and less permeable. This, in turn, means fewer irritants such as toxins, chemicals and other compounds are able to cross the gut lining and get into the body to trigger inflammation.
how do you know if you have good gut health?
Signs of good gut health include not getting bloating, gas, diarrhoea and constipation. You find you feel better in general -- better mood, more energy, a healthy weight and not feeling fatigued. These are all more pronounced when your gut is healthier.
how do you know if you have bad gut health?
If you have poor gut health you may have loose, unformed stools, or you’re really constipated, maybe your faeces are foul smelling, you feel gassy, feel foggy headed or have poor mood. These are some of the most common signs.
HOW TO improvE your gut health
1. Eat more vegetables
Vegetables provide our body with the nutrients it needs on a day-to-day basis and help to maintain general health. They also provide fiber to keep the gut healthy and help our body’s systems run more effectively.
2. Focus on fiber
Aim to increase overall fiber content, especially if your intake of fruit, vegetables and legumes is low. Fiber can provide a huge variety of compounds and nutrients that will help improve gut health. The fiber is in fruit, veggies, nuts and legumes. This is why a lot of the time people focus on a plant-based diet for gut health, as many of the plant-based foods are great for gut health in so many different ways.
3. Eat prebiotic-rich foods
When we think of gut health, probiotics are the first thing to spring to mind. But prebiotics, a type of non-digestible fibre, are just as important. When prebiotic foods are digested they provide food for the healthy bacteria which are found in our gut, so include things like onion, garlic, veggies (brussels sprouts and broccoli), whole grains and other fruits.
4. Eat probiotic-rich foods
Before taking a probiotic supplement, speak to your GP to find the right supplement for you. It’s a good idea to not take just any and hope it will fix anything -- they all have different actions. Some people also don’t tolerate probiotic supplements too well. Aim to get probiotics from your food. Include foods which naturally contain probiotics, such as yogurt and fermented foods (miso, sauerkraut, kimchi and bone broth).
5. Drink wisely
As alcohol can negatively affect gut health, reduce your overall intake of alcohol and remember to drink more water.
6. Reduce junk food intake
Unfortunately, your gut doesn’t like processed, fatty, sugary foods (aka a standard Western diet), even if you do. Reduce your intake of junk foods like soft drink, lollies, biscuits, chips and pizza, and make healthier alternatives instead.
homework
Eat probiotic food every day
Add a of tablespoons of Sauerkraut or Kimchi every day to help add some good bacteria to your gut.
Intermittent Fasting next week!
Next Sunday make sure you tune into the call as we will be going over I.F. (intermittent Fasting) and this is where i see the a lot of changes happen. So remember to stay keto as long as possible.
Minimum of 4 morning workouts
20/20/20 x 2
OR 40min walk
If you are already working out in the morning keep that going, make sure it is on an empty stomach.
Minimum of 2 perfect days
20/20/20 x 2
OR 40min walk
Bookmark the day with EXERCISE in the morning and at night.