How to Kickstart Ketosis, Have More Energy, and Win
How many times do you wake up wishing you felt worse? That’s a dumb question; of course no one wishes that. On the flip side, how often do you wake up wishing you felt better? Had more energy, didn’t feel quite as sluggish?
There are a myriad of possibilities as to why you might wake up feeling like you never quite got to sleep the night before. It doesn’t matter if it’s stress induced or a poor bedtime routine the fact of the matter is you’re up, feeling like crap, and need to get ready for work.
Mornings like this suck. It’s as if the day is over before it’s begun. Which is why you should care to learn a bit about ketosis, how you can kickstart the process, and win not only your day back, but a cascade of health benefits that follow.
Fat Is Your Friend…
And food you should eat! I do feel strongly that we’re getting past the idea that fat is no longer “unhealthy” for us. If this is news to you then I hope this post alone makes your day 10x brighter.
Fat used to be considered:
- Avoid it at all costs
- Think “Fat-Free”
- It’ll give you cancer
- It’ll give you high cholesterol – which really doesn’t mean much of anything anyway
- And most of all, it’ll make you FAT
The media did a great job at spreading this message, so people avoided it like the plague.
Fast forward to 2016 and you’ll find a plethora of articles, studies, and books that not only disagree with the old claims, but actually go on to argue numerous benefits that come with eating a diet high in fat.
One buzzword that gets attached with diets high in fat is Ketosis. Without getting too jargon-y let’s have a quick science lesson.
Macronutrients are the base of our nutrition intake. They include 3 types:
- And Fat
Each macronutrient contains a specific number of calories per gram.
- Protein and carbohydrates both yield 4 calories per gram.
- Fat however yields more than twice as much; in fact 1 gram of fat yields 9 calories.
Here’s where you stand to benefit…
Our brains run on sugar – glucose – and the most readily available source comes in the form of those tasty meals and snacks that are what we all love to eat.
- Countless others in addition to everything you eat that’s not a whole food (in other words it takes a man/women in a white lab coat with beakers and machines to make it)
To fully understand why you’d want to avoid eating carbohydrates and instead eat fat, a food that yields twice as many calories as the carbohydrates that are currently fueling your brain, you’ll have to consider the following:
- Stop thinking of food being anything other than energy – at the heart of it the food you eat is your fuel and what you put in most definitely determines what you’ll get in return
- Please, please, please stop counting calories. If you’re stuck on counting calories you’re going to have a hard time wrapping your head around this idea of eating more of something that contains more calories
Back to ketosis…
Your brain runs on glucose, glucose is what the foods you consume are broken down to with carbohydrates providing the most readily available source of glucose to your brain. But fat actually contains more energy than carbohydrates (9 calories/gram compared to 4.)
This makes understanding ketosis a lot easier…
Ketosis, simplified, is when your body switches from using carbohydrates as fuel to burning fat as fuel.
That’s it. It really is that simple, but getting your body to do just that takes a little bit of work.
How to Get the Process Going
Your body is smart, really, really, smart, it doesn’t care what you look like in the mirror, it doesn’t care what clothes you want to fit into; it has one duty, one priority – survival.
The body is also extremely good at adapting. I always love quoting my good friend and colleague Derek Johnson here –
“The most amazing thing about the human body is its ability to adapt. The worst thing about the human body is its ability to adapt.”
It’s because of this adaptability that you can eat donuts with your sugar-filled latte in the morning and yet somehow manage to function while if I had the same thing I’d be stuffed up, puffy-eyed, and my brain would be so foggy I’d likely just go back to sleep – with an awful stomach ache no less.
If you want to use fat as fuel – and trust me you do – you need to take consuming fat seriously, and more importantly need to avoid eating carbohydrates.
Take away the primary source of energy (carbs) and the brain/body has no choice but to adapt – remember your body is actually REALLY, REALLY good at adapting.
Once you “trick” your body to use fat as fuel your mind and body both will likely thank you with numerous health benefits – after of course freaking out for a few days first.
Getting your body to state of ketosis can actually be somewhat of a pain in the ass – or more literally a pain in your head. It’s not uncommon for people with high carbohydrate diets to actually experience effects similar to withdrawal symptoms from drug addiction.
That’s how powerful/dangerous high carbohydrate consumption can be!
The advice I’m sharing today is literally a kickstart to that process. It’ll make day 1 A LOT easier for you and hopefully propel you with enough positive energy to carry over into the forthcoming days.
Let’s go back to that moment when you woke up feeling like a ton of bricks hit you and is now hanging from your head…
Balance Out Your p.h.
The first thing you need to do when you wake up is hydrate and fuel with something more alkaline.
You’ve fasted all night and your gut is in compromised position. Fueling with fat (which is acidic) right away can lead to an upset stomach, acid reflux, and most importantly a high chance you decide “fat isn’t for me.”
Do your gut a favor and balancing things out. I like the following options:
- 1-2 handfuls of raw spinach
- 8oz of water with a fresh lemon squeeze
- Ginger, Lemon, and cayenne pepper shot (I do love my juicer despite how long it takes to clean up after)
- Apple cider vinegar shot (2tbsp) – this is new for me but I like it thus far. It’s much more convenient than cleaning my juicer
Regardless you should have 8oz of water.
Bulletproof your Mind and Body
Bulletproof has been around for a while now. I myself had my first cup a little over 2 years ago. And it SIGNIFICANTLY changed my mornings.
- Brew 1 cup (8-12 oz.) of coffee using filtered water, with 2 1/2 heaping tablespoons freshly ground coffee beans – I’ve used a variety of beans but if you want the purest, least moldy bean look to Bulletproof itself.
- Add in 1-2 tablespoons of Brain Octane to the hot coffee – I’d recommend starting with 1 tablespoon.
- Add 1-2 tablespoons grass-fed, unsalted butter or ghee – Kerrygold is best! It comes in a silver package and can be bought at most grocery stores – again start with 1 tablespoon.
- Mix it all in a blender for 20-30 seconds until it is frothy like a foamy latte.
You’ll be amazed at how your body and mind responds to getting the healthy fats it has been starved of.
Putting two forms of fat in your coffee plus the added caffeine kickstarts your body’s fat metabolism. This will do two things:
- You’ll feel “ON” – your mind will function much better and you’ll have long lasting energy without the crash after a typical cup of coffee
- You’ll jumpstart the process of ketosis – which you’re now lightly familiar with
The combination of this following your alkaline shot alone will all but guarantee you have a kickass morning!
Planning Your Meals
For the rest of the day make your meals/snacks with the following in mind:
Fuel with healthy fats
- Olive Oil
- Almonds, Pecans, Walnuts, various other nuts
- Assortment of nut butters
- Coconut Oil
- Flax Seed
- Chia Seed
Consume twice as many vegetables as normal
For some the scary truth might be having it with two meals during the. If that’s you know that that’s not what I’m referring to.
I’m talking more along the lines of…
- 1-2 handful of spinach with a meal
- 1-2 bell peppers
- A handful of baby carrots
- Brussels Sprouts
- A big ol’ kale salad
Eat it up and eat as much of it as you want – I don’t know too many people who have gotten fat from eating lots of vegetables.
Plan around your protein
Again we’re looking for whole food sources here
Always go for grass-fed or pasture-raised when you have the option. If you’re on a budget buy grass-fed/pasture raised meat over organic vegetables. It’s that important.
If you do everything up to this point you’re well on your way to feeling fan-freakin-tastic.
Cap it off by making sure you consume 2-3 liters of water throughout the day
Fueling with fats has its benefits (which we’ll get to in a minute) but you can also give yourself a rather unhappy stomach and blocked up digestion system by rapidly consuming much more fat than your body’s accustomed to.
For these reasons make sure you drink plenty of water and eat a lot of vegetables!
Of course it goes without saying – carbohydrates are nowhere in the equation.
People tend to freak out when thinking like this. It’s ok, calm down. Your vegetables will be broken down into glucose and your fat will provide you with energy. Stay the course – we’re only talking about a day here anyway!
Sounds like a lot of work doesn’t it? If this is all new to you, it probably will be. If you already eat relatively healthy then this won’t be that bad.
Get moving! It’s the key takeaway here; perfection is paralysis and if you try to perfect everything before you even start – you’re never going to start.
Should you decide to dive in and see what happens, here’s what you might find happen
Clearer thought process/decision making
This alone is freakin’ amazing it’s almost like you’ve taken that pill in Limitless only this isn’t a movie and yes, you can sustain the clarity you’re feeling long term.
Who doesn’t want more energy? No more post-lunch food coma. Not only will you have more energy, you’ll be more productive as well.
Assuming you hydrate and consume a ton of vegetables. If you get backed up initially don’t deter thinking this isn’t for you. Back off, slowly add more fats while continuing to hydrate and consume lots of green, leafy, and colorful vegetables.
Again, who doesn’t want that? Your wife might discover she can love you even more than before! Or maybe you’ll actually stand a chance at finding a wife now!
The benefits go far beyond the scope of this article as to the steps of acquiring a state of ketosis and the potential side effects to doing so.
I’ve seen a lot of people have great success with what I’ve mentioned today. That being said check with your doctor before making any significant changes to your diet. If you want to really dive into a ketogenic diet, reference this website. It’s a great resource. Cheers to a kickass ketosis kickstart – say that 10 times fast – and always