Posted in Ketogenic Life

Break Through KETO Weight-Loss Plateaus

I’ve had a few people this month ask me how they can break through the weight loss plateau they are experiencing after months of being on a ketogenic diet and taking exogenous ketones. First, props to them for keeping up with the ketogenic lifestyle for months! Many people can’t find the desire or discipline to stick with it for more than a couple weeks; so way to go! Second, it is PERFECTLY normal to experience a plateau in your weight loss goal; the trick is to not let it defeat you. If you’ve been at this plateau for more than three weeks, today’s message will help you learn how to break through it!

In this interview on Cut the Killer Carbs, Dr. Justin Anderson discusses a few of the challenges his clients are experiencing during their metabolic coaching programs. He says about 10% of metabolic coaching clients experience these plateaus.  The Whoosh Effect is the collection of instances when your body can go a certain period of time with no movement in the weight, then all of a sudden drop a couple pounds and go right back to no movement. Here a few tricks to break your plateau:

  1. Count your carbs, religiously, for three days. After awhile, you become lax on your carb consumption. Put yourself back in check.
  2. Take a look at current medications, as some are associated with weight gain.
  3. Check your axial temperature in the morning to see if you have inadequate thyroid function.
  4. Take omega 3 fatty acids!
  5. Consider a light exercise regimen.
  6. Try two weeks of dairy to see if your body is sensitive to it.
  7. If you’re on current thyroid meds, switch from generic to name brand for more bioavailability.
  8. Watch out for farm-raised fish; get wild caught only.
  9. Remove diet sodas and artificial sweeteners.
  10. Don’t let your “cheats” go too far.
  11. Utilize intermittent fasting.

Here is another great resource for even more tips on how to break through your plateau, including eating too much or too little!

My personal recommendation for my clients is to change your daily routine. If you’ve been following the same regimen for more than six months, give your body something new to work with. Do high intensity movement for 5 minutes before you start your day. Use intermittent fasting at a different 8 hour time slot in the day. Up your exogenous ketone consumption a little! If you’ve been using 1/2 packet twice a day for months, try using 1/2 packet three times a day for a bit. If you haven’t implement the use of exogenous ketones in your weight loss journey, start now and see if that brings your cellular regeneration to a new level!

I hope this will help you get where you’re looking to go. As always, if these tips aren’t helping you break through, consult a medical professional to address your body’s needs.

Best of Luck,

Coral Jinright-Gibson

Posted in Corrective Exercise, Ketogenic Life

Improved Recovery

* Do your goals have 4 powerful workouts stacked a week? *

* Are you trying to gain lean muscle mass and shed fat without the “OW!!” factor? *

* Is the muscle soreness you’re experiencing more like “disabling fatigue”? *

Exogenous ketones are here to RESCUE you!

The British Journal of Nutrition published in 2012 an article from a myriad of highly qualified researchers addressing the use of B-Hydroxy-B-methylbutyrate (an exogenous ketone) to reduce markers of exercise-induced muscle damage and improve recovery in resistance-trained men.1 At 2 weeks before and throughout the study, subjects were placed on a diet (25 % protein, 50 % carbohydrates and 25 % fat) which was designed by a registered dietitian who specialised in sport nutrition. All subjects received 3g/day of either the HMB-FA supplement or placebo. Subjects received 1g of their given substance 30 minutes prior to the training session and 1g prior to both lunch and dinner meals. On non-training days, 1g of substance was consumed with three separate meals throughout the day.

Creatine kinase was a very specific blood test performed during this study because “a high CK, or a rise in levels in subsequent samples, generally indicates that there has been some recent muscle damage but will not indicate its location or cause. Serial test results that peak and then begin to drop indicate that new muscle damage has diminished, while increasing and persistent elevations suggest continued damage.”2 Before the exercise session, serum CK levels were nearly the same in placebo- and HMB-FA-supplemented subjects (141 and 158, respectively). As a result of the exercise session, serum CK in the placebo group increased to 604 after 48 hours, while the HMB-FA-supplemented group increased to ONLY 322 (almost half)!

Perceived recovery status also improved for those in the HMB-FA supplemented group, demonstrating quicker recovering and a better opportunity for better performance in subsequent training sessions.

Creatine kinase level and perceived recovery status were two variables that showed substantial improvements for the HMB-FA supplemented group as compared to the placebo group.

This is astounding to read. If your goals include a rigorous training schedule, all of the evidence points to the utilization of exogenous ketone supplementation. To get your hands on exogenous ketones, complete the Contact Form at on the Homepage here!

Cheers to success,

Coral J.

References:

  1. https://www.researchgate.net/publication/261516423_Interaction_of_Beta-Hydroxy-Beta-Methylbutyrate_Free_Acid_HMB-FA_and_Adenosine_Triphosphate_ATP_on_Muscle_Mass_Strength_and_Power_in_Resistance_Trained_Individuals
  2. https://labtestsonline.org/understanding/analytes/ck/tab/test/
Posted in Ketogenic Life

Polycystic Ovary Syndrome (PCOS) and the Ketogenic Diet Intervention

A good friend and co-worker of mine and I have been recently discussing her struggle with PCOS and the research I have collected to show the positive effects being in ketosis has on the human body for those women battling PCOS.  In light of our conversations, I found this would be a great opportunity to share this with other women who could benefit from having this knowledge!

Polycystic Ovary Syndrome (PCOS) is often associated with symptoms of excess testosterone: irregular or absent menses, excessive body hair,  and infertility. PCOS is also associated with medical abnormalities such as central obesity, insulin resistance, hyperinsulinemia, type 2 diabetes mellitus, and dyslipidemia.

PCOS Awareness Infographic
PCOS Awareness Infographic (PRNewsFoto/PCOS Challenge, Inc.)

A pilot study conducted in 2005 by John C MavropoulosWilliam S YancyJuanita Hepburn, and  Eric C Westman instructed 5 females who passed a screening test based on diagnosis of having PCOS, chronic anovulation (missing or irregular menses) and a BMI greater than 27 kg/m2. In summary, in this pilot study, LCKD was followed consisting of the following parameters:

  1. fewer than 20 grams of carbohydrate per day (as tolerated throughout the 6-month study period)
  2. unlimited consumption of animal foods (meat, chicken, turkey, other fowl, fish, shellfish)
  3. prepared and fresh cheeses (up to 4 and 2 ounces per day, respectively)
  4. unlimited eggs
  5. salad vegetables (2 cupfuls per day)
  6. low carbohydrate vegetables (1 cupful per day)
  7. strongly encouraged to drink at least six 8-ounce glasses of permitted fluids per day
  8. encouraged to take one multivitamin per day
  9. encouraged to exercise at least three times per week on their own, although this was not mandatory
  10. discouraged to drink caffeine and alcohol

This pilot study showed that adherence to a LCKD led to improvement in body weight, percent free testosterone, LH/FSH ratio (associated with fertility), fasting serum insulin, and other symptoms in women diagnosed with PCOS over a six-month period.

In “KETO Clarity” by Jimmy Moore and Eric Westman, MD, the effects of a ketogenic diet on PCOS is again highly acknowledged. Referring to the same study referenced above, women had an average weight loss of 12% (i.e. decrease from 180 lbs to 159 lbs!) In fact, it was also reported that 2 of the 5 women actually became pregnant DURING the study despite previous infertility issues. ASTOUNDING!! In conjunction with a low-carb, high fat ketogenic diet (LCKD) and regular exercise, Pruvit’s exogenous ketones as part of the Ketone Operating System put the body in ketosis in under 59 minutes to reap the benefits even quicker (see link below)!

If you are also interested in listening to stories from other women with PCOS and their success with the ketogenic diet, tune into KetoKarma’s Youtube video at https://www.youtube.com/watch?v=_3yzxCrpGXY.

Resources: