Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- Read the Full Show Notes: http://bit.ly/1D7XhWE Listen in iTunes: https://itunes.apple.com/us/podcast/101-jimmy-moore-high-fat-diets/id910048041?i=346641918&mt=2 Key Takeaways: 8:21 Blood Sugar: When people look to the American Diabetes Association for guidance, they are told to eat 60 grams of carbohydrates at every meal plus snacks. That is nearly 200 grams of carbs per day. When their blood sugar goes up as a result, they are told to take more insulin. 10:05 Eating Carbs Vs Fat: When you eat fat, you burn fat and they create ketones. When you eat carbs, they turn on fat-promoting pathways known as lipogenesis. This is amplified in those of us with insulin resistance. 10:43 What is Ketosis? Most people are sugar burners. You can fuel your body using sugar, but you can only burn about 2000 calories of sugar before you have to refuel. A better alternative is to eliminate all sources of sugar in your diet, including carbohydrates which turn into sugar in the body and become a fat burner. 13:01 Protein Turns Into Sugar? If you over consume protein, your body turns it into sugar. Unless you work out like crazy, you don’t need as much protein as you think you do. Jimmy promotes a low carb, moderate protein, high fat diet. With high fat consumption, you receive 40,000 calories of energy at your disposal, compared with the 2,000 from sugar/carbs. It means that you can go for many hours without having to think about food. 19:59 Benefits of Ketosis: Your brain thrives on fat and ketones. Inflammation is exacerbated by carbohydrates. Jimmy is not referring to the carbs found in green leafy or non-starchy vegetables or low sugar fruit. He is speaking of “the crappy kind” in flour and sugar. Just eat real food is true. Ketosis promotes clear thinking and mood stability. It brings up energy levels. All of the relevant cholesterol markers improve. 25:15 Is a Ketogenic Diet Dangerous? It is real food. What is the danger of eating real food? We do not bat an eye at taking drugs. Everyone makes ketones at some point, even vegans. If you skipped a meal or fasted, ketones step in to keep your body energized. Our hunter gatherer ancestors had long periods between kills. Ketones kept their bodies going. The ketone body creates a form of butyrate which is very beneficial. It helps to prevent colon cancer and inflammation. 29:08 Ketosis and the Gut Microbiome: Even in ketosis, you need vegetables. To feed your gut bacteria you require the fiber of green leafy and non-starchy vegetables. There is very little research to prove that the ketogenic diet is damaging to gut health. Claims to the contrary are not science based. Do your own research too. 33:33 Ketosis and Vegetables: You can’t have all the vegetables and fruit you want. Most fruits are not good for people with metabolic syndrome, insulin resistance, or morbid obesity. Fruit is nature’s candy. Your body just knows that it is sugar. Jimmy eats berries. Vegetables are good; especially nutrient dense green leafy vegetables. Monitor your blood sugar levels and blood ketone levels. Everyone’s body is unique. You have to tinker and test of find what works for you. 37:30 Carbohydrate Timing: Eat when you are hungry and stop eating when you are not hungry. Drink when you are thirsty. Stop worrying about timing. 39:22 How to Find You Own Diet: It is not about macronutrient ratios. Jimmy thinks that we put too much emphasis on macronutrients and should instead emphasize micronutrients. Eat real food first, and tweak from there. 41:56 Just One Micronutrient, Herb or Botanical: Jimmy would choose vitamin D with vitamin K.