LESSON #1 – 4 Ways To Master The Keto Diet & Intermittent Fasting

This video is loaded with keto diet hacks, tips on intermittent fasting for longterm weight loss results, and so much more. If your goal is to follow keto & intermittent fasting longterm, this video is for you.

// T I M E S T A M P S

00:26 Variation & adaptation is key to perfect health
00:47 Our cells & DNA is hardwired for feast/famine cycles
01:14 The problem with being in a constant fed state
01:45 mTor Mechanistic of Target Rapamycin and how this process works (think Arnold/Bodybuilders/anabolic)
02:13 Why does the average bodybuilder die at age 58? Too much mTor!
02:40 Autophagy (breaking up damaged cells, rebuilding new healthier cells (think PacMan)
03:10 Why too much autophagy is not a good thing, and how to know if you are fasting too much
03:40 Why its important to master the art of feast/famine cycles aka mTor/autophagy
04:22 The first way to master keto and fasting: The 5/1/1 rule
05:40 My top 4 favorite healthy carbohydrates for feast (keto flex) days: Yam, Yucca, Sweet Potatoes, Fruit
05:55 The second way to master keto and fasting: 4/2/1 rule (I currently follow this rule)
06:34 The third way to master keto and fasting: 3/3/1 rule (great for more fat loss results)
07:06 The fourth way to master keto and fasting: 6/1 rule (suited for someone who has been fasting too much)

Here are the 4 ways to practice diet variation:

5/1/1 RULE
5 DAYS PRACTICING INTERMITTENT FASTING AND EATING LESS THAN 50 GRAMS OF NET CARBOHYDRATES
1 (24 HOUR) WATER FAST TO GET MORE AUTOPHAGY
1 FEAST DAY. NO FASTING, EATING HIGH HEALTHY CARBOHYDRATES 100-200 GRAMS

4/2/1 RULE
4 DAYS PRACTICING INTERMITTENT FASTING AND EATING LESS THAN 50 GRAMS OF NET CARBOHYDRATES
2 (24 HOUR) WATER FAST TO GET MORE AUTOPHAGY
1 FEAST DAY. NO FASTING, EATING HIGH HEALTHY CARBOHYDRATES 100-200 GRAMS

3/3/1 RULE
3 DAYS PRACTICING INTERMITTENT FASTING AND EATING LESS THAN 50 GRAMS OF NET CARBOHYDRATES
3 (24 HOUR) WATER FAST TO GET MORE AUTOPHAGY
1 FEAST DAY. NO FASTING, EATING HIGH HEALTHY CARBOHYDRATES 100-200 GRAMS

6/1 RULE
6 FEAST DAYS. NO FASTING, EATING HIGH HEALTHY CARBOHYDRATES 100-200 GRAMS
1 (24 HOUR) WATER FAST TO GET MORE AUTOPHAGY