Tag Archives: nutrition

I was in Miami last week and got to spend some time with my friend Dr Amir Qureshi.  He is an orthopedic surgeon and mentioned to me he is experimenting with the ketogenic diet.  Naturally my curious mind kicked into high gear asking him questions about it and made sure to capture it on video to share with you!

Here are the key takeaways from our talk while checking out South Pointe Beach.

What is Ketosis?

Ketosis is when you no longer use glucose for fuel.

Glucose comes from the breakdown of carbohydrate.

Train you body to use ketone bodies for fuel.

Ketone bodies come from the breakdown of fat.

We eat way more carbs than nature intended for us.

Protein also breaks down into carbohydrate.

How it works:

Ketone bodies come from breakdown of fatty acids.  This process happens in the cells.

Your body’s primary choice for fuel is glucose.

When you starve your body of glucose, your body will use ketone bodies.

Blood brain barrier only ketones and glucose can cross through.

Used to treat diabetes with ketogenic diet, no insulin spike.

Insulin causes muscles and fat cells to take in glucose.

Blood sugar drops then you get hungry.

Drops blood glucose and you want to eat again.

Get really hungry really quickly.

Avoid insulin spikes.

Goal is to maintain a steady state.

Body gives you hunger pangs when you have low blood sugar.

Why do it?

You will get leaner as your body lets go of excess sugar/carbs.

Train body to use fat for fuel.

Man didn’t eat for a year 460 lbs. down to 180 lbs.  You can make it through not eating carbs.

Train your body to get in ketosis.

Exhaust body of glycogen storage.

Muscles store glycogen for fast energy.

Athletes need glucose for fast energy.

Marathoners use it for sustained energy over long period of time.

Exhaust body of glycogen storage.

How to do it?

No carbohydrate: Breads, rice, sugar

Minimize protein because it breaks down to carbs

Good foods to eat on keto:

Dark leafy vegetables.

Kale.

Broccoli.

Healthy fats: Avocados, Nuts, Coconut oil.

Eggs w/ yolk.

Lots of fat when eating protein.

Bullet proof coffee with grass-fed butter or ghee.

Coconut oil rich in medium chain triglycerides (MCTs).

Don’t Eat:

Unhealthy meats.

Carbohydrate.

How to test it out:

Consult with your doctor first.

Give yourself 7 days to test.

Cut out all simple carbs early on – will see biggest effect in 3-5 days.

Exhaust body of carbohydrate storage.

You might get headaches.

You may feel fatigue.

You may crave sugar.

You can test your ketone levels with pee sticks.

Breath will change to a fruity breath.

 

Connect with Amir:  Instagram

 

Have you tried the ketogenic diet?  How was it?  Comment below!

 

 

Einstein said, “Simplicity is the ultimate sophistication.”  

 

Warren Buffett said, “Complexity is the enemy of execution.”  

 

These are principles that apply to any area of your life.  Your business, finances and in this case your body.

 

We all know the basics behind how to get the healthy fit body we all desire and deserve.  Yet why do so few people get to be a living example of the amazing potential the body has?  

 

For most people it is because they are so overwhelmed by the task they don’t even start.  Their desire to do it perfectly triggers them to make the process more complex than it needs to be.  

 

I had the privilege of speaking with Mimi Kuster on the fundamentals of fitness and health and she echoed the same sentiments as Einstein and Warren.  

 

Keep it simple and don’t over complicate it.  We have enough complication going on in life as it is.  Why not keep it as simple as possible in this super important area of our life so we can have the energy, strength, vitality and good looks we deserve.  

 

Enjoy!

 

 

I struggled a lot in college and my early working years after I graduated with eating healthy.  There were two main reasons for this.  The first was I didn’t have much money and fast unhealthy food was cheaper and more filling (or so I thought).  The second was that healthy food seemed so difficult to make myself at home.  These reasons affected me a lot physically of course, but also mentally, emotionally and financially over the long term.  It was not a fun cycle and it limited me from taking my life to the next level.  How could I live up to my full potential without my physical body operating at optimum levels?

When I finally did some research and learned from people who were eating healthy consistently on a budget I realized I was telling myself stories that weren’t true.  I too could live a healthy, energetic and vital lifestyle even though I didn’t have much financial resources!

I always loved red meat and was thrilled to find out I could pick some up at the store for less than $10 and it could be a meal for two days.  In the past I would go to a restaurant to treat my cravings and spend $20 or more and it usually wasn’t the healthiest option.  As a side note – today I do limit my animal consumption for health, moral and ethical reasons and allow myself to eat animal products based on certain criteria I defined for myself.

The video shows a simple meal I chef up regularly.  It costs less than $15 and serves up four meals.  It is grass fed meat which is usually the only way I go when I eat meat.

Here are the ingredients:

  • Grass fed bison
  • Whole wheat pasta
  • Scallions
  • Roasted pepper sauce
  • Olive oil
  • Tomato sauce
  • Salad
  • Parmesan cheese

My suggestion to you would be to choose a few go to meals you can master that are staples in your diet and you can rotate through for variety.

Bon appetit!