On episode 56 of The Keto Kamp Podcast we discuss 3 Ways to Make The Ketogenic Diet Work For Women.

Here is what you'll discover in this episode:

• What to do during your monthly cycle
• Foods that boost AMPK and help you feel better
• What to do if your are post menopausal
• How the thyroid can dysfunction when done wrong
• And so much more!

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Number 1: Eat more fat and protein with your meals, no snacking and eat until full.   Ensure you aren’t working from a caloric deficit. This teaches your body that we are not starving it. This also helps you develop a healthy relationship with food; we have mechanisms in place that let us know “you’re full, stop eating”; it’s time to get in touch with this.   It hastens the adaptation of your mitochondria to the new fuel source by boosting AMPK.   AMP-activated protein kinase     What AMPK does:      Regulates energy metabolism      Increases fat-burning      Increases the utilization of glucose while blocking fat and cholesterol synthesis AMPK improves glucose uptake so it lowers your blood sugar, increases the burning of stored fat, and decreases your blood triglycerides. It decreases fat-related chronic inflammation, which means that it is targeting the inflammatory fat or the abdominal fat specifically. Abdominal fat has more inflammatory potential than fats in other parts of the body. http://www.lifeextension.com/magazine/2014/ss/ampk/page-01 ,    Make sure you’re eating the particular fats that boost AMPK (which builds fat-burning mitochondria)

• 2 tablespoons of extra virgin olive oil each day
• Hesperidin (a compound found in citrus peels), green tea extract, bilberry extract, can also help activate AMPK.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980534/ Exercise helps deplete ATP stores and activate AMPK. Get in your HIIT workouts or long walks  

• Cold exposure increases AMPK by promoting fat burning, mitochondrial biogenesis, and hypothalamic desire to eat https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1464170/

 

• α-Lipoic acid (ALA) activates AMPK in muscles and other tissues

  https://www.ncbi.nlm.nih.gov/pubmed/16236247?dopt=Abstract&holding=npg   Similar patterns can be found in AMPK boosting foods as well Credit to Sim Land (https://www.siimland.co/ )

• EGCG from green tea promotes fat burning and AMPK[xxvii]. The same effect is probably true with coffee
• Berberine or Berberis vulgaris lowers insulin and blood sugar almost as effectively as Metformin[xxviii]
• Curcumin, ginger, and cinnamon lower inflammation and improve glucose metabolism[xxix]
• Resveratrol from red grapes, dark berries, cherries, or red wine promote AMPK as well as sirtuins[xxx]
• Different compounds like bitter melon extract, ginseng, rooibos, quercetins, extra virgin olive oil, Astragalus[xxxi]
• Apple cider vinegar lowers blood sugar and stimulates autophagy
• Vitamins and minerals like creatine, zinc, DHA, EPA, CoQ10, and other fat-soluble vitamins
• The Ketogenic Diet supports AMPK because carbohydrate restriction signals lower levels of energy in the system thus raising AMPK levels

  Number 2: Master your stress by practicing love and gratitude   Two of the biggest healers we have in this world are love and gratitude.   Hatefulness and resentment are two of the biggest destroyers.   We cannot heal a body we hate.   Practice self love. Look in the mirror and say “thank you I love you” 10 times in a row. Practice gratitude.   Grounding   Meditation   Feeling the day instead of swiping the day. Empire State building state.     Number 3: EAT FOR YOUR CYCLE   Hormones will become tanked. Dr. Mindy Pelz shared her story about this. When progesterone gets low, you experience more anxiety and stress.    A women’s cycle goes anywhere from 28-30 day cycles. From day 1 to day 14 women make a little bit of estrogen and very little progesterone, but once they ovulate then thats when those hormones kick in and the body needs to have certain foods to make specifically progesterone is the anti stress hormone. So what are those foods? They are NOT keto foods.   They are beans, tropical fruits, citrus fruits, white potatoes, squash, and wild rice.   On day 14 start thinking about not fasting and keto as much, shift to eating those healthy carbs. Where it really becomes crucial is at day 21, about 1 week before the cycle. Don’t do a water fast, flex out of keto and focus on eating those foods.    Once your cycle starts its so easy to do keto and fasting, and it helps with cramping.   The body craves these carbohydrates because its telling you something!   Progesterone will shed the uterine lining. Once you see any spotting have those healthy carbohydrates.   Post menopausal?    Post menopausal women have low estrogen and progesterone.    So its important to flex out with those healthy carbohydrates from time to time.   The 5-1-1 rule is idea for post menopausal women.     Dr. Dom D'Agostino's study on ketogenic cycling and the benefits of it (they got back into ketosis 50% faster!

// R E S O U R C E S

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This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.