Great podcast with Alessandro Ferretti (https://www.alessandroferretti.co.uk/) where we discuss everything from Ketosis, Metabolism, Fasting/TRF, Fat, and more. ➢ SPONSOR: the Best Blue Light Blocking Glasses Avail. by BluBlox! http://bit.ly/blueblox *Their new REMedy sleep mask is amazing: http://bit.ly/32IuFXA ➢ Related Interview with Alessandro: https://youtu.be/MQpsFTVAqpA ➢Listen in iTunes: https://podcasts.apple.com/us/podcast/283-energy-requirements-on-keto-low-carb-different/id910048041?i=1000457494120 ------------------------Sleep & Camera Tools You NEED!----------------------------------------------- Gravity Blanket (use code HIH10 to save): http://bit.ly/cooling-gravity-blanket A Metabolism Book Should Have:https://amzn.to/2jUiAh5 Best Mouth Tape (Nexcare): https://amzn.to/31qJayh Red Headlamp (wear this at night around your house): https://amzn.to/2YzMGtw Breath Right Strips: https://amzn.to/31t5VSl Best Blue Blockers: https://amzn.to/2Ky81cS Best iPhone Stabilizer: https://amzn.to/2IuCFFw Sony Vlog Cam: https://amzn.to/2DhRV4j My Interview Camera C100 ii: https://amzn.to/2EC5NE8 Vlog lens: Canon EF-S 17-55mm f/2.8 IS: https://amzn.to/2IGlfSo Good Audio: Rode VMPRPLUS Videomic Pro: https://amzn.to/2v9W9cm -----------------------------------------Lets Connect-------------------------------------- ➢ iTunes Podcast: https://itunes.apple.com/us/podcast/1... ➢ Instagram https://www.instagram.com/metabolic_mike ➢ Facebook https://www.facebook.com/MikeMutzelMS ---------------------------------------Show Notes---------------------------------- 01:31 Being in ketosis does not lead to being metabolically flexible. 02:12 The more flexible your metabolism, the healthier your metabolism. 02:16 A side effect of metabolic flexibility is weight loss. 03:56 Some of us bring in a caloric value below what is needed to store fat, yet we do not lose any weight. 05:05 Over Feeding Study: Metabolically flexible people were overfed for a prolonged period of time, yet they gained little to no weight. 09:03 Water only fasting garners the most benefits. 11:00 Time restricted feeding does not give all of the benefits of fasting. Complete fast is 24 hours water only, nothing of energetic value. 18:04 Ketone esters can be used for a hard workout. 22:13 Reducing carbs will not reduce blood glucose when we over train, under recover or there is some sort of chronic low-grade inflammation. 23:00 It may take months to be metabolically flexible. Ketogenic diet is not for everyone. 31:08 Periodized ketogenic diet has great advantages to use in training. High performance athletes can have prediabetic blood glucose levels. 36:05 Ketogenic diet does not impair HIIT performance. It does not improve it. 41:31 As people transition from a normal diet to a ketogenic diet, a substantial erratic behavior in HRV. Eventually, HRV rises and stabilizes there. 46:08 High performance athletes can have visceral fat of mid 5s and above. These people may do better on a low carb/high fat diet. individuals. A good reason to put an athlete on a ketogenic diet would be to reduce the amount of damage done by burning purely glucose. 48:26 For an athlete who trains keto, adding glucose on competition day, is like rocket fuel. 49:35 Fat is a more energetically efficient fuel. There is more ATP being made and less heat lost. 50:00 Calorie is a measure of heat. When mitochondria make more heat than ATP, it becomes inefficient for energy production, but more efficient for heat. 53:04 There seems to be less damage produced from training primarily on fats, with fewer free radicals, less dissipation of heat and more ATP production. Fat is a more concentrated form of fuel. In the same mass, you have the potential for more ATP. 54:24 The calculation based on heat calories may not apply to someone on a low carb/high fat diet who is fully adapted. You can make more energy with less food while still maintaining muscle mass. 01:01:27 Eating little and often is thought to keep blood glucose steady, but that is not reflected in Alessandro’s data as reliable blood sugar management. 01:02:45 Low consistently healthy blood glucose with metabolic flexibility is the goal. The better we adapt, the healthier we are.