Videos
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Building Muscle On Keto Diet
0:00 - Intro
1:35 - What Is Ketosis?
2:30 - Research Into Ketosis
3:30 - My Own Research Findings
4:35 - Additional Keto Studies
5:18 - Research Summary
5:55 - How Can Keto Help Build Muscle?
7:40 - Three Tips For Growing Muscle On Keto
9:50 - Can You Build Muscle On Keto?
There's only ONE way to build muscle. Or is there? If that's the case and tell me how guys like this, my friend Thomas DeLauer, my friend Logan Delgado, or even me last year on Halloween, or even some of the amazing ladies in the keto space like Dr. Fit and Fabulous Jamie Seeman, Rachel Gregory.
How are they able to build muscle without eating a ton of carbohydrates and slugging down a protein shake and a ton of carbohydrates after their workouts? How is that possible? Well, if you stick around, I'm going to show you some of the research and some of the reasons why and what you can do to build muscle with a more efficient energy source than glucose or carbohydrates.
What happens when we typically consume carbohydrates or a carbohydrate rich diet with things like bread and pasta and rice is that these carbohydrates get broken down in our body to something known as glucose, and that glucose triggers a response in our body known as insulin secretion from the pancreas, where you have all this glucose floating around in your blood and insulin’s job is to drive that glucose out of the blood and into other tissues.
Well, when we're fat adapted and we're utilizing fat as our primary source of fuel, that fat gets broken down very rapidly into something known as ketones or ketone bodies, and those ketone bodies can be taken up into tissue and rapidly utilized.
It's a much more efficient source of fuel and a much more efficient process.
We ended up doing the first ever study to track muscle growth in individuals on a ketogenic diet, while controlling for protein intake.
So, a group that was eating a high carbohydrate diet and a group that was eating a high fat diet and they match their protein intake, and we looked at them over ten weeks.
We had them resistance training three days a week. And what we found is at the end of the ten weeks, the ketogenic dieting group, the one that was eating a very small amount of carbohydrates, was able to gain just as much muscle as the group who was eating a high carbohydrate diet.
Yet they lost more body fat and people will say, Oh, well, what about performance and performance, muscle tank because they didn't have carbohydrates or insulin to help them. Wrong. We actually saw that their performance went up to the same extent over that ten weeks that the group that was eating a high carbohydrate rich diet also improved on.
And there's several other studies that have been published since. But these are kind of the ones that led the frontier into hardcore bodybuilding style resistance training, CrossFit style resistance training, or even just cross-training. We're doing some degree of running some degree of resistance training, all showing that when you have a well formulated ketogenic diet and you're eating
ample amounts of protein and you're allowing your body time to adapt, you can gain just as much muscle on a ketogenic diet as you can on a carbohydrate rich diet.
#keto #ketogenic #buildmuscle #workout #ketodiet -
Keto Thanksgiving Dinner Ideas
0:00 - Intro
1:55 - Where To Start
2:23 - Keto Side Dishes
2:44 - Keto Casseroles
3:11 - Keto Dips And Mashed Potato Alternatives
3:37 - Keto Main Dishes
3:56 - Keto Desserts
4:06 - Food Psychology Study
5:13 - Eating Less On Thanksgiving
6:22 - Staying Keto On Thanksgiving
7:07 - Recap
All Keto Recipes: https://ketogenic.com/recipes/
- Sides -
Zucchini Cheese Casserole: https://tinyurl.com/av9ym3eu
Low-Carb Veggie Casserole: https://tinyurl.com/ntbwy5a4
- Dips -
Bacon Spinach Dip: https://ketogenic.com/recipes/bacon-spinach-dip/
Keto Queso: https://ketogenic.com/recipes/creamy-cheesy-keto-queso-dip/
Keto Bread Bowl: https://ketogenic.com/recipes/italian-keto-bread-bowl/
-Mashed Potato Alternatives-
Cauliflower Mash: https://ketogenic.com/recipes/keto-mashed-cauliflower/
Mashed Palmini: https://eatpalmini.com/palmini-loaded-mashed/
- Main Dishes -
Chicken Skewers With Bell Peppers: https://ketogenic.com/recipes/cumin-chicken-skewers-with-bell-peppers/
Keto Eggplant Lasagna: https://ketogenic.com/recipes/keto-eggplant-lasagna-gluten-free/
Keto Meatloaf: https://ketogenic.com/recipes/keto-meatloaf/
Keto Chicken Parm: https://ketogenic.com/recipes/keto-chicken-parm/
- Desserts -
Keto Pumpkin Pie: https://ketogenic.com/recipes/keto-pumpkin-pie/
Keto Brownies: https://ketogenic.com/recipes/fudgy-keto-ricotta-brownies-with-chocolate-frosting/
Keto Peanut Butter Cookies: https://ketogenic.com/recipes/keto-peanut-butter-cookies/
- Other Links -
Keto Shopping List: https://ketogenic.com/keto-grocery-list-quick-guide-to-keto-diet-foods/
Food Psychology Study: https://psycnet.apa.org/record/2019-04355-001?doi=1
Turkey Day is right around the corner, and you know what that means.
So the question is, what can we make and what can we eat in order to stay keto this Thanksgiving?
So if the goal is to stay keto for Thanksgiving, the best place to start is with a dish that you'll be bringing to the table. We came up with some great Thanksgiving dinner ideas for you!
There are a ton of options you can choose from. First, we need to decide if we're making a main dish, a side, or even a dessert.
Let's start with side dishes. One method we can use to make keto friendly side dishes is to keto-fy existing side dishes that are used during Thanksgiving. When you keto-fy a dish, it simply means taking the higher carb ingredients and swapping them out for keto friendly alternatives.
For casseroles you can even try a beef, broccoli, mushroom, and cheese casserole. You can also try a zucchini and cheese casserole, or even just a low carb veggie casserole. There are a bunch of keto stuffing recipes. Just make sure you're using the proper ingredients.
And as for dips, you can make a bacon spinach dip, a keto queso dip or even a keto bread bowl. Finally, for the mashed potato alternative, you could try something like cauliflower, mashed or even mashed palmini that tastes amazing.
Turkey is obviously a great option, but if you want to get some inspiration from the first ever Thanksgiving, you could try some venison or even some goose. You can also make chicken skewers with bell peppers, keto meatloaf, a keto eggplant lasagna, and even keto chicken parm.
And guess what? If you're making dessert, you can opt for things like keto pumpkin pie, keto brownies, keto peanut butter cookies or so many of the other options.
Now that we have our own dish covered, what do we do about all of the other food that's going to be all around us the entire day on Thanksgiving?
One of the ways you can combat this is by increasing something known as food volume. We can do this two ways on Thanksgiving. First is that we can consume water to help fill up our stomach. So that way there's less room for us to feel hungry later on.
The second way is we can start our meal with a big, low calorie salad because it does the same thing in that it fills up our stomach and prevents us from overeating with a lot of the other things that are available.
And the unfortunate reality is us Americans tend to have an extremely unhealthy relationship with food. So, if we can implement small changes to help us, I'm all for it. But you might say “But Dr. Lowery, there's no way that drinking more water, or eating a salad before my meal will make me eat less”.
And that's where I'd have to disagree, because all of the studies show that these two things alone can help you eat significantly less. And I believe in using every tool possible to help us live healthier lives.
Another strategy we can use is simply just ask “What's the ingredients inside of the dish?” And I don't know about you, but whenever someone asks me that I feel amazing because I want to tell them how I made it what it was made with, and no one's going to get mad at you for asking about those things to allow you to help make healthier decisions.
I hope you and your family have an incredible Thanksgiving!
#thanksgiving #keto #dinnerideas #ketodiet #ketogenic -
The Science Behind Accommodating Resistance
0:00 - Intro
0:25 - Accommodating Resistance
1:05 - Arm Curl
2:42 - Demonstration
4:36 - Resistance Bands
5:30 - Pushup Demonstration
6:30 - Outro
Accommodating resistance can be useful for gym veterans and newcomers alike. Accommodating resistance allows you to add difficulty to an otherwise easier exercise, and add difficulty along different lengths of each muscle contraction.
If you enjoyed this video, please subscribe and feel free to leave a topic suggestion in the comments! -
How To: Blood Flow Restriction Training
0:00 - Intro
0:25 - Origins
0:59 - Benefits
1:19 - BFR Details
2:05 - Applications
2:35 - Practical BFR Training
3:16 - How To Get Started
4:55 - Staring The Workout
Workout with me as I show you my BFR setup for leg day. Blood flow restriction training can be very useful for people who can't lift heavy weights, or are recovering from an injury.
In this video I explain how blood flow restriction training works, and show you how to utilize blood flow restriction training properly without paying hundreds of dollars.
If you enjoyed this content please subscribe, and feel free to offer suggestions for topics you'd like us to cover next. -
AVOID These Mistakes! | Top 5 Keto Diet Killers!
A keto diet has its drawbacks just like any other diet. In this video we go over the top mistakes you should avoid so you don't kill your ketosis!
0:00 - Intro
0:30 - #5) Nuts, Seeds, and Dairy
1:35 - #4) Too Much Alcohol
2:25 - #3) Hidden Sugars
3:54 - #2) Vegetable Oil
5:53 - #1) Sugar Alcohols
7:29 - Outro
If you have any other content suggestions, please leave a comment below. We read all of your comments! -
How To Stay Keto On The 4th Of July! #Shorts
#shorts
Today I'm going over 4 tips for staying keto-ish for the 4th of July. These tips can help you stick to your keto diet AND have a great time!
If you have any topic suggestions, leave them in the comments!
#keto #ketodiet #july4th #4thofjuly #ketogenic -
Know what your time is WORTH!
0:00 - Intro
0:32 - Gas Shortage Gems
1:20 - Story Time
2:09 - Super Complex Equation
2:50 - What Is Your Time Worth?
3:27 - A Different Perspective
4:35 - Recap
4:58 - Outro
Time is by far our MOST VALUABLE resource. No amount of money or power can buy you more of it. In this video I give simple examples of people not understanding the value of their time, and help show you how to make the most of yours!
If you have any other topic suggestions, let us know in the comments! -
Do This BEFORE Starting Keto!
We go over how important it is to meal prep BEFORE you start your keto journey!
0:00 - Intro
0:37 - Beat Temptations
0:56 - Where To Start
2:15 - The Next Step
2:50 - Daily Temptations
6:25 - The Solution
7:17 - Outro
Temptations can weigh on us throughout every day of our lives. Give yourself a huge advantage by having a healthy alternative already prepared and ready to go. Temptations are dangerous because they seem easy, even though we end up paying for our actions in the long run. By having a healthy alternative readily available, you greatly decrease the power these temptations have over you.
#keto #foodprep #ketogenic #ketodiet #ketoweightloss -
This Keto Shake Keeps You Full For HOURS!
0:00 - Intro
0:24 - My Keto Shake Mindset
1:00 - First Ingredient (Protein/MCT)
1:42 - Second Ingredient (Collagen)
1:57 - Third Ingredient (Flax Seeds)
2:22 - Fourth and Fifth Ingredients (Creatine and HMB)
3:05 - Sixth Ingredient (Almond/ Macadamia Milk Blend)
4:05 - Seventh Ingredient (Most Important)
5:00 - Blending Time!
6:10 - Finished Shake
7:30 - Outro
Today I'm sharing my favorite keto protein shake recipe! I was looking for a well-rounded shake that helped keep me full for longer. Not only with this shake help you recover from a workout, but it can also act as a meal replacement shake. The fact that it tastes great, keeps you full, AND tastes great makes it the BEST keto shake EVER!!
#keto #proteinshake #weightloss #ketogenic #diettips -
THE LATEST KETO PILL SCAM | AMAZON
0:00 - Intro
0:40 - Our New Scam Discovery
1:15 - Product Details
2:10 - Product Ingredients
2:37 - Debunking The Scam
4:45 - Who Are These Scammers?
7:50 - What Can We Do?
9:20 - Outro
The latest keto scam: ONE SHOT KETO
We go in-depth with our investigation, and are working to find out who's responsible for this new keto pill scam. With so many reviews on Amazon, it's obvious these pill scammers mean business. Comment if you want us to probe further into the scammers business and identities.
Here are our other keto scam videos:
-Biggest Keto SCAM ever! (SHARK TANK KETO SCANDAL)
https://youtu.be/_jT41iTH1hE
-Shark Tank Keto Pill? (SCAM) PART 2
https://youtu.be/YwQ2BIXAyVc
-How to spot the KETO DIET PILL SCAM [PART 3]
https://youtu.be/ckTXVsVZ3uQ
-I CALLED THE KETO SCAM COMPANY | KETO PILL SCAM PART 4
https://youtu.be/cYPFYS7SpvA
Our videos on exogenous ketones:
-Why Patrick Mahomes and Other Athletes Should Be in Ketosis - Concussions & TBI
https://youtu.be/MfRehHniryE
-The TRUTH about Exogenous Ketones - What are they?? ( PART 1 )
https://youtu.be/cLQYQGluWP4
-PART 2 - The TRUTH about Exogenous Ketones - What are they??
https://youtu.be/omhtbubBjxU -
Hope: Your GREATEST Superpower
Hope is an often overlooked power that can improve your mood, your focus, and keep you motivated longer than you ever thought possible.
Hope is a simple concept, but the benefits of hope are extraordinary. Most people don't even realize they have this power within them.
When you find yourself slipping and losing motivation, ask yourself: Am I giving myself hope? -
5 Best Keto Foods Shorts | Part 5 | #Shorts
#Shorts | Start Over: https://youtu.be/_NEY2TJQtyM
Watch the full video here: https://youtu.be/G9uSpS_8MYY
While there are many great foods available to those on a ketogenic diet, we made a list of the foods that every keto beginner should have at home.
Avocados truly are the best keto food. With healthy fats, lots of fiber, and a ton of potassium, and avocado makes for the perfect snack while on keto.
