#11 Getting Lean & Training Using Keto / Ketogenic Method from Rebuild & Thrive - Mark Iron

Rebuild & Thrive - Mark Iron

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#11 Getting Lean & Training Using Keto / Ketogenic Method

58 minutes Posted Jul 23, 2021 at 9:29 pm.

Lost a lot of muscle used the bro-science method and didn't see good results 

Eating disorders 

Relationship with food improved and got pro bodybuilding card using keto 

How Robert structures his day (overview) 

Cutting and muscle growth phase 

Stearic acid and fat loss benefits. Fewer insulin receptors on fat cells 

Competition prep strategy 

First meal and training time 

Second mealtime and sleep quality tips 

Food macros and more on contest prep 

Carb refeeds vs fat refeeds for contest prep 

Length on time for fat to replenish glycogen 

Adaptation period for becoming keto / fat adapted 

Your energy and brain functions better and is fueled largely by body fat. 

Not being fat-adapted paves the way for you to have more energy crashes, cravings, and mood swings 33:35 - More flavour in higher fat foods 34:00 - How to weight train using keto 

Cardio on keto 39:30 - How to manipulate dietary fats to burn more body fat with the C18:0 fat stearic acid:

signals the intake of lipids to the human body, to activate a physiological response for lipid handling which includes fatty acid beta-oxidation, whereas C16:0 does not, this would imply that C16:0 ingestion will lead to more fat accumulation in the body than C18:0 ingestion. As you can see, not all fats are equal, more  C18:0 leaner body. ------ 

Robert talks about high saturated fat diet

Why your testosterone can plummet suing a carb contest prep, and you feel tired drained. 

How keto preservers muscle and keeps testosterone high naturally 

Why keto can give you more motivation if you're a natural athlete  

Give keto a go for a least 6 months. 49:30 - Why carbs can drive metabolic syndrome and inflammation long-term 

Dr Jeff Volek and Dr Dom D'agostino the keto experts we both listen to 

How to contact Robert 56:00 - The final wrap up 

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Pro Ketogenic Bodybuilder Robert Sikes: Getting Lean & Training Using Keto / Ketogenic diet.

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👉 Research paper: https://www.nature.com/articles/s41467-018-05614-6If dietary C

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For your convenience, I have listed below all the therapeutic benefits that keto provides.

But first, we need to look at the science to see why and how β-hydroxybutyrate inhibits inflammation and is considered therapeutic and healing. The research of β-hydroxybutyrate (BHB) for resolving out of control inflammation: 👉 Ketone body BHB blocks the NLRP3 inflammasome-mediated inflammatory disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4352123/

👉 Ketone metabolite BHB inhibits inflammation in myeloid cells (bone marrow). https://www.ncbi.nlm.nih.gov/pubmed/25991463

👉 BHB Regulates Energy Metabolism and Induces BDNF Expression in Cerebral Cortical Neurons https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123937/

👉 BHB attenuates stress-induced behavioural, and inflammatory responses! That is OUTSTANDING! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5550422/

👉 BHB suppresses inflammasome formation by ameliorating endoplasmic reticulum stress. What is the endoplasmic reticulum responsible for? Check it out: Sex Hormones, Protein Synthesis, Fat Metabolism, And Detox Pathways.

👉 BHB increases your V8 factories! That’s right, more mitochondria to make more V8 hormones. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3764375/

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