# Paleo and Keto diet notes ## 1. Five cheap keto foods by Ken D Berry 1. Chicken Legs 2. Ground Beef 3. Eggs 4. Avocado 5. Greens --- ## 2. Seven natural ways to boost testosterone by Ken D. Berry 1. Eat enough fat. Cholesterol is essential 2. Reduce sugar, starches and simple carbs. They cause high insulin 3. Decrease stress. Causes high cortisol and lowers Testosterone 4. HIIT. Increases Testosterone and HGH 5. Supplement Zinc (25 mg), Magnesium and Vitamin D 6. Intermittent fasting (18-20 hours) Warrior Diet 7. Lose Weight. Lose fat 8. Avoid estrogens. Never heat up plastics and try to avoid them anyway. --- ## 3. Ten Cardinal rules of Clean Keto by Thomas DeLauer 1. Mono-insaturated fats 30% (olive oil , avocado oil) 2. Vary your diet up (fruit in the evening) 3. Increase omega 3 intake and reduce omega 6 4. Macadamia nuts (even in small amounts , contains omega 7, deeper ketosis, lipid health) 5. Hard aged cheeses (more biologically active, breaks down casin protein) 6. High quality meat (leaner cuts, grass-fed, grass-finished) 7. Free range eggs 8. Fish at least 15% of your protein 9. Vegetable high in oxalates (steam your veggies) 10. Make your own, mayonnaise, etc. --- ## 4. Bajar de grasa by Mario Luna 1. Ayuno intermitente 2. Aumenta metabolismo basal 3. Duerme más y mejor 4. Reducir el tamaño del plato 5. Explota el color. Color contrastante con la comida = comer menos. El rojo reduce el hambre 6. HIIT 7. Comer la grasa buena, NO comer los alimentos bajos en grasa para adelgazar, no le quites la yema al huevo, no le quites la grasa a la carne. Aprende a diferenciar la grasa mala de la saludable y necesaria. P.d. las grasas saturadas no son malas. 8. Evitar comidas procesadas. Altos en grasa y en azúcar. 9. Evitar bebidas azucaradas. Calorías vacías. 10. Deja de endulzar las comidas --- ## 5. Best and worse keto nuts By Dr. Kend Berry Best: 1. Pili Nuts 2. Pecans 3. Walnuts 4. Macadamia 5. Brazil Nuts 6. Pine Nuts 7. Pumpkin Seeds To avoid: 1. Chestnuts 2. Cashews 3. Pistachios 4. Peanuts 5. Almonds --- ## 6. Boost Testosterone **Food** 1. Eggs 2. Lean beef 3. Shrimp 4. Chicken breast 5. Salmon 6. Pork tenderloin 7. Protein powder 8. Tuna 9. Sweet potato 10. Quinoa 11. Oatmeal 12. Apples 13. Blueberry 14. Nuts 15. Beetroot 16. Greek yogurt 17. Avocado **Tips** 1. Lose weight 2. Not too lean 3. Vitamin D and zinc 4. Chill out 5. Get better sleep 6. Reduce alcohol 7. Work out --- ## 7. Fisico da spartano **Calorie e Macros** Mesomorfo Proteine: 3g per kg di peso corporeo Grassi: da 0,8g a 1,2g (1,5g in caso di very low carb) per kg di peso corporeo. Come regolarsi? In High carb 0,8g per kg di peso corporeo. Carbo da solo verdure 1,2-1,5g per kg di peso corporeo. Carboidrati: 150g al giorno preferibilmente da verdure e frutta. 30g di fibre **Cibi vietati** 1. cereali (a parte il riso) 2. legumi (anche arachidi) 3. cibi confezionati, industriali, prodotti da forno, gli affettati 4. Latticini (anche yogurt greco) 5. Prodotti con grassi trans 6. Bibite (anche quelle zero) 7. Oli di semi e i semi stessi --- ## 8. Como perder grasa abdominal y lumbar By Endika Montiel 1. Duerme más y mejor 2. Entrena fuerza déjate de tanto cardio 3. No saltes comidas (dale suficiente gasolina al coche, evita entrar en reserva) --- ## 9. Diabetes problem Besides reciprocal regulation, other mechanisms help control gluconeogenesis. First, PhosphoenolPyruvate CarboxyKinase (PEPCK) is controlled largely at the level of synthesis. **Overexpression of PEPCK** (stimulated by glucagon, glucocorticoid hormones, and cAMP and inhibited by insulin) produces symptoms of diabetes. --- ## 10. Dr Simon Health advices 1. Make sure you eat healthily and supplement smartly (magnesium, zinc, melatonin, etc.). Grow your own food if possible. 2. Expose yourself to the sun for at least 30 minutes a day, covering your body as little as possible. 3. Exercise every day. Get in shape with cardio and strength sports. 4. Give up on drugs (especially alcohol) and sleep at least 8 hours per night. 5. Have a rich social life. Enjoy the reality with friends and limit (social) media consumption to 1-2 hours per day. 6. Get off statin drugs. --- ## 11. How to eat eggshell 1. Wash well the eggs 2. Save the shell and put them in the freezer 3. Collect up 1 gallon of eggshell 4. Put them in a cookie sheet 5. Bake them for 1 hour at 120°C 6. Crunch them in a bowl 7. Nutribullet them to have the pulverised powder Sprinkle the powder where you want... No one will tell the difference Half teaspoon of the power gives approximately 90% of Calcium needed in 1 day --- ## 12. How to have a six-pack by Ken D Berry Avoid: - Calorie deficit / calorie restriction - Fat burners Do: - Keto diet = low insulin = burn fat - Intermittent fasting - Consistency is key --- ## 13. Lose belly fat effortlessly by Doctor Mike Diamond 1. Cut sugar. Go fruit instead 2. Choose whole food instead of processed 3. Eat more protein 4. Have a cheat meal on a full stomach at night 5. Eat high fiber food 6. Sleep more 7. 10k steps per day (Low intensity targets fat storage. High intensity targets glucose storage) 8. Resistance training 9. HIIT 10. Intermittent fasting --- ## 14. How to show your abs by Jose Zuniga 1. drink green tea every day 2. nutrition and supplements. Protein 3. workout 4. just paint them on 5. need to rest --- ## 15. How to stop carb cravings by Ken D Berry - Get Good amount of electrolytes - Eat avocado - Go for a walk - Get good quality sleep - Get more sun - No calorie sweeteners* (stevia , monkfruit) too often - Bulletproof coffee - Month of zero carbs - Fat bombs* - Pinch of Salt. **Better to avoid but they are great alternative for high curb stuff* --- ## 16. Keto veggies By Dr Ken D Berry 1. Asparagus 2. Cabbage 3. Broccoli 4. Kale 5. Celery 6. Cucumbers 7. Brussels Sprouts 8. Olives --- ## 17. Nutrient dense foods - Sardines - Parmesan cheese - Good quality beef - Good quality eggs - Buckwheat - Good sesame oil (heat better) - Popcorn - Beets --- ## 18. Oatmeal as a breakfast by Ken D Berry Oatmeal is bullshit and it's not the best choice for a healthy life --- ## 19. Proper human diet by Dr. Ken D Berry 1. **Nutrient density:** Eating should be about harvesting nutrients that the body cannot produce. Calories (energy) are secondary to nutrients (parts for the machinery [the body]). 2. **Carbohydrate intake:** Unlike protein (amino acids) and lipids (fatty acids), there are no carbohydrates essential for human life that the body does not produce. Therefore, modulate carbohydrate intake based on how your body responds to them (i.e., if you experience inflammation or other health problems, try reducing your carbohydrate intake). 3. **Food sensitivity:** Some foods (especially plants) contain chemicals (e.g., phytotoxins) that can induce inflammation and autoimmune conditions. First identify your sensitivities via methodical trial and error, then avoid them! 4. **Satiety:** Nutrient-dense fats and proteins induce the body to secrete the hormones responsible for the sensation of "being full". 5. **Fasting:** "Not eating" induces a hormonal profile that facilitates the body using its stored fat as fuel. This applies to both intermittent fasting and prolonged fasting. 6. **Ancestral appropriateness:** Eat mostly foods that humans have eaten for millions of years, such as fatty meats, organ meats, and some plants. Be cautious of foods that humans have eaten for only thousands of years, such as grains, dairy, and alcohol. Avoid foods that humans have only eaten for tens to hundreds of years, such as vegetable/seed oils and highly-processed foods. 7. **Avoid factory products:** While many processed foods ("food products") are considered safe, there is no long-term data to support this conclusion, and the consumption of such foods coincides with the obesity epidemic. Instead strive to eat one/minimal-ingredient foods. NB: flour (even almond flour) is a processed food. 8. **Adequate minerals:** Humans cannot synthesize minerals and food raised/grown in nutrient-depleted soil may lack minerals, so take a mineral supplement to ensure adequate intake. 9. **Avoid fad diets:** The ketogenic diet may seem like a fad but it is actually well-documented in cultures around the world over the course of history. In contrast, modern dietary recommendations have only existed for a few decades and are largely influenced by politics and lobbying. 10. **Sugar addiction:** Carbohydrates are habit-forming, and the more processed the carbohydrate the more addictive. Like caffeine, sugar is a drug. "Sugar cravings" are actually sugar withdrawal! 11. **Price vs quality:** High-quality products are more expensive than low-quality products. Buy high-quality foods when you can afford them, but recognize that even a "low-quality proper diet" is typically healthier than a non-proper diet. --- ## 20. Signs that one is eating too much by Thomas DeLauer 1. **Energy crashes.** Postprandial hypoglycemia due to hyperinsulinemia 2. **Feeling warm.** Sweating and feeling lethargic, it's like a computer heating up trying to digest food. 3. **Constant food thoughts.** It means one is eating too much processed fake and hyperstimulating food. 4. **Acid reflux.** Too much pressure on the cardias, causing changes in voice, burping and heartburn. 5. **Disrupted sleep.** Eating too much and too close to bed, reallocate bigger meal earlier in the day (big breakfast, moderate lunch, small dinner), swap carbs for protein and increase fiber intake --- ## 21. Target Keto diet (with carbs) by Thomas DeLauer Time carbs around workout Carbs preworkout: Feel stronger, workout is easier, get boost, using those carbs for the workout. STOP Gluconeogenesis. Prevent the body from breaking down the muscle, but ketones are still anticatabolic, it makes no sense in this way... Carbs postworkout: We utilize them better, we convert in spunges for carbs. After workoutswe are kicked out of ketosis no matter what, so it's a good opportunity to get some carbs and repair muscle tissue. Combine 25-30g of fructose, 30g of glucose, salt and >30g lean protein. Add caffeine into the mix. Do Target Keto 3-5 times per week on the days when we use a lot our body like a fullbody workout or HIIT... --- ## 22. Thomas de Lauer cardinal rules 1. No coffee for 30 - 60 minutes when waking up 2. Train fasted. 3. Use a sauna or hot bath 4. Fast 18 - 24 hours 2-3 x per week 5. Big breakfast on non fasting days, less with next meals 6. Clean keto calorie surplus days 7. Stop eating at 6:30 pm 8. Breathing exercises 9. Cold bath or shower 10. Full body workout routines 11. HIIT training 12. BFR training 13. Small amount fructose, glucose, protein 14. Red light therapy 15. Limit mixing fats and carbs 16. Supplements magnesium, electrolytes, fish oil, non, lions name, Q10, probiotic 17. ACV --- ## 23. Weight loss stall (13 reasons why...) by Dr. Ken D Berry 1. Understand what a stall is 2. Don't weigh everyday 3. Not tracking / counting macros 4. Carb creep 5. Don't trust big food names 6. Decrease stress 7. Optimize sleep 8. Heavy whipping cream can stall 9. Too much protein (if you don't exercise) 10. Too much sweeteners (even keto approved) 11. Try carnivore diet short term 12. Try fasting (Autophagy) 13. See a doctor (if nothing works) --- ## 24. What decreases testosterone by Dr. Ken D Berry 1. soy 2. Steroids 3. Refine carbohydrates 4. Sugar 5. Hormones in meat 6. Stress 7. Beer 8. Not enough sleep 9. Flaxseed 10. BPA bisphenol-A 11. Teflon PFLAs --- ## 25. Why are hormones tanked By Paul Saladino 1. Not enough calories 2. Not enough sun 3. Not sleeping well 4. High cortisol 5. Nutrient deficiency 6. Too much fiber 7. Poliinsaturated fatty acids 8. Keto diet long term 9. Insulin Resistance --- ## 26. Why high fructose causes novolipogenesis Free fructose can also enter glycolysis by **two mechanisms**. 1. First, it can be phosphorylated to fructose-6-phosphate by **hexokinase**. 2. A more interesting alternate entry point is Phosphorylation of fructose by **fructokinase**, it produces fructose-1-phosphate and cleavage of that by fructose-1-phosphate aldolase yields DHAP and glyceraldehyde. Phosphorylation of glyceraldehyde by triose kinase yields GLYAL3P. This alternative entry means for fructose may have important implications because DHAP and GLYAL3P are introduced into the glycolysis pathway while **bypassing PFK-1 regulation.** Some have proposed this may be important when considering metabolism of **_high fructose corn syrup_**, since it forces production of pyruvate, a precursor of acetyl-CoA, which is itself a precursor of **fatty acids** when ATP levels are high.