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

02:40 - Lost a lot of muscle used the bro-science method and didn't see good results 

03:25 - Eating disorders 

04:20 - Relationship with food improved and got pro bodybuilding card using keto 

06:35 - How Robert structures his day (overview) 

08:00 - Cutting and muscle growth phase 

09:50 - Stearic acid and fat loss benefits. Fewer insulin receptors on fat cells 

12:05 - Competition prep strategy 

14:30 - First meal and training time 

16:05 - Second mealtime and sleep quality tips 

17:20 - Food macros and more on contest prep 

19:30 - Carb refeeds vs fat refeeds for contest prep 

22:05 - Length on time for fat to replenish glycogen 

24:45 - Adaptation period for becoming keto / fat adapted 

30:10 - Your energy and brain functions better and is fueled largely by body fat. 

31:40 - 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 

36:30 - Cardio on keto 39:30 - How to manipulate dietary fats to burn more body fat with the C18:0 fat stearic acid:

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👉 Research paper: https://www.nature.com/articles/s41467-018-05614-6If dietary C18:0 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. ------ 

41:20 - Robert talks about high saturated fat diet

 43:10 - Why your testosterone can plummet suing a carb contest prep, and you feel tired drained. 

44:40 - How keto preservers muscle and keeps testosterone high naturally 

45:30 - Why keto can give you more motivation if you're a natural athlete  

47:35 - Give keto a go for a least 6 months. 49:30 - Why carbs can drive metabolic syndrome and inflammation long-term 

52:00 - Dr Jeff Volek and Dr Dom D'agostino the keto experts we both listen to 

54:30 - How to contact Robert 56:00 - The final wrap up 

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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/