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/

So there are only three things that stop your body from producing a strong hormonal foundation every single day. As my coach said to me late 2017, he said, Mark, if you haven't any more than a couple of off days a month, you're doing something wrong.

And I was thinking, really? But at the time my mood was up and down, my energy was all over the place. And I understood that he knew what he was talking about. And when I actually did in 2018 and January, he was right, my energy came back fast. And my client, Corey, the same thing happened for him; within seven days he's energy was back online.

So there are only three things that stop your body from producing a strong hormonal foundation. But you've got to have one more piece to the puzzle, a strong hormonal response.

So what why do you need both?

Quick answer, to expand your comfort zone without feeling drained physically and emotionally, but instead, have a feeling of calm confidence that leads to massive forward momentum.

You’re being leveraged by hormones to “settle in” to a normal life. For example, Professor Sapolsky said in his book Behave that higher than healthy stress hormones foster negative emotion. You know, those self-defeating thoughts that pop up out of nowhere.

An example, dopamine and the V8 duo, testosterone and DHEA help you take a challenge on, whereas noradrenalin and cortisol make you want to quit.

Another example, for men with a family, prolactin is overproduced as an evolutionary signal that lowers testosterone and promotes fat storage.

The result, dad wants to slow down & stay home more, & get a “dad bod”.

But, you don’t need to be a dad to get the “dad bod”. Can you stop that evolutionary signal? Yep, you create more demand, more soon 😉

Dopamine is one inhibitor of prolactin but, if you want more Testosterone, you need to promote Testosterone producing activities. Supply and demand ✅

However, too much dopamine can lead to aggression, psychosis, and low emotional intelligence.

How do you know? How do you feel?

Where is your mood, energy, confidence, drive and ambition? Use the 80/20 rule. And yes, ambition needs to be closer to 80, and ideally, 90!

As one of my mentors said to me in late 2017, Mark, If you're having anymore that a couple of off days a month, you might have hidden stress lowering your potential. Are you okay with that? Do you want to let stress hormones win and rule over you?

But I had no clue this was happening to me, and I struggled with energy and mood swings most days, I was slowing down.

Fortunately for me, I'm always asking the question; why do some people just kick butt effortlessly when I was drained physically and mentally and slowing down⁉️

Unfortunately, as we settle into life, the demand goes down and down and we become "normal" dad dudes.  You can gain the system and win more when you create demand, cleanse the hormonal systems and plough the road.  Do you want to be on the low side of V8 hormones?  Or do are you hungry for more V8 grunt?  If you start demanding the V8 in hormones and NMs — your body responds, and you're getting back on the playing field, back in the game.

Dr Ken Berry discusses how we can create a STRONG hormonal foundation. DHEA, testosterone and what is inhibiting those powerful hormones.  

I learned that hormones control everything, from energy to fat loss, and to how confident you feel. 

And if you feel like that more often, that's who you become.  

When you know what it feels like to wake up in the morning with energy and ambition because you've got high optimal V8 hormones coursing through your veins, you'll never want to get back.  

And you quickly realize that you will never, anxious, broken or weak, your V8 hormones tapped out because you were fed sub-optimal inflammatory food — it's keeping you inside your comfort zone.  

Dr Ken Berry reveals the SmokeScreen we're behind. I learned about the smokescreen and Dr Ken Berry in late 2017. 

Dr Ken Berry's hard work in the low-carb space helped me overcome: Asthma and sinus infections, arthritis and joint pain, higher than healthy blood pressure and profoundly, it helped me get my energy and enthusiasm for life back.  

Thank you for ALL you do Dr Ken Berry, I appreciate you!

Please share this with a friend.

If you find this useful, please get it an honest review :)

How to make stress (cortisol) your friend and increase DHEA at the same time. 

There are only 5 steps that need to be true to optimise, not lower stress.

Some excerpts from the research:

DHEA is classified as a neurosteroid; in the same way that steroids help your body grow stronger from physical exercise, DHEA helps your brain grow stronger from psychological challenges.

NASA astronauts, Navy SEALS, emergency responders and elite athletes, and others who have to thrive under high levels of stress.

The ratio of DHEA to cortisol that you release during stress is sometimes referred to as the growth index of your stress response. A higher growth index — meaning more DHEA relative to cortisol — is associated with thriving during and after stressful experiences.

But how? Listen to the podcast. If you want to see the video, head to YouTube: 

https://www.youtube.com/watch?v=fhHZDJzUrLQ

Your Performance Coach

Mark

Dr Anthony Jay, PhD on this podcast shows us simple and easy steps to enhances our genetics.

Now, my genetics are kind of low performing, to say the least. I had arthritis, asthma, high blood pressure, anxiety, anxiety attacks and I have the worst obesity genes you can have.

However, I'm lean at 49, blood pressure is optimal and anxiety, asthma and all that metabolic dysfunction is a thing of the past.

Watch this episode to find out how.

1:38 How fake vitamin E (tocopherol) causes inflammation. However, natural tocotrienols are safe.

3:00 How my genes produce more inflammation than average via CRP and interleukin 6 (IL-6). However, at the end of this podcast, Dr Jay show's you how to cool off this gene.

5:55 Fake vitamin E is even in fish oil, be careful.

6:22 Fake vitamin E has been shown in studies to fuel cancer.

8:15 How that simple rise in inflammation can drive poor brain function and lowers DHEA, testosterone and endorphins.

11:05 How vitamin B12 need special attention.

12:02 If I was a vegan, my genes would constantly underperform and I'd be pretty dull.

13:55 Serotonin gene receptor (HTR2A)

16:40 How serotonin and dopamine can be disrupted by supplementation

18:55 The COMT gene and dopamine.

21:48 Pain sensitivity genes

23:30 Muscle strength genes

24:35 Joint inflammation genes driving arthritis triggered by HIGH insulin and advanced glycation endproducts (AGEs)

28:00 Blood flow genes

29:15 Collagen genes and glycine

30:40 Magnesium and sleep genes

32:50 How magnesium powers the energy your cell produce

34:15 Vitamin D and Testosterone genes

37:10 You can significantly raise testosterone naturally if you tick all the pathway boxes.

39:40 How to clear artificial estrogen out of your body.

43:22 Thyroid gene.

45:25 Black and green tea can impact thyroid function through fluoride.

46:30 Autophagy is a scanner, and it scans for dead, diseased, malfunctioning, precancerous and cancerous cells and uses them to produce energy and recycles them into other cellular building materials.

49:20 Low testosterone lets your freedom slip away. Don't be okay with low or average levels.

54:00 Gluten

54:25 Start ticking the performance boxes.

57:55 FTO gene and obesity

59:25 How can you outcompete the FTO gene and stay lean with ease? Let me reveal the secret.

1:01:50 How fast food increases your artificial estrogen load by up to 50 per cent

1:02:40 Milk, soy and gluten are addictive because it stimulates your opioid receptors, and makes you feel good for 10 minutes or so.

If you'd like Dr Jay to enhance your genes? If so, here is the special discount link:

https://geni.us/drjay-special-price

Just Let Dr Jay know Mark Iron set you 😊

In Episode #6, Dr Ken Berry, MD talks about what he was taught in medical school (slave diet) led to a dulled mind, fat body, type 2 diabetes, low mood and energy. Sound familiar? 

However, once he searched on my favourite performance tool, PubMed, he had a paradigm shift. . . Press play now to learn about the Emperor Diet!

If you're sick and tired of feeling dull, moody, fat and unmotivated... the Emperor diet is step 1 to feeling ALIVE again.

Dr Ken and I also hand you step 2 and 3 on a silver platter because like you, we're not here to be average drones.

Press play and rate my podcast :)

2:40 The Emperor Diet

4:25 Western medicine got nutrition and lifestyle wrong.

5:20 At least 80% of adults have one marker of metabolic syndrome.

7:00 Dr Semmelweis and the Procrustean rule that still exists today in the medical industry today.

9:30 You're judged by the length of your white coat.

12:05 There are two types of Dr, one that says it's this way or the highway, and be offended if you bring in a research paper. However, the other Dr. . .

13:30 The extent of what Dr Key was taught about nutrition in medical school.

14:30 Fad diets are based on no meaningful research whatsoever.

16:05 How inflammation lowers mood and motivation driven by the western diet.

16:48 How to fix this mess? Dr Ken talks about the two systems that we need to fix to have constant energy, good moods and a healthy hormonal system.

18:45 A high omega-6-3 duels chronic low-grade inflammation.

20:10 Feed us the propper human diet and we thrive and become naturally lean and motivated.

21:20 Multi-million dollar empires are built on your addiction to their highly processed inflammatory food.

22:30 Professor Wurtman from MIT has said that our brain has evolved to increase in size and IQ as we age if we have trophic support.

23:25 Endocrine distributors are taxing your body and brain.

25:00 BPA free isn't. New research shows that there are now 8 more BPA analogues that are not banned. These analogues have been shown to be as bad and in some cases worse than BPA.

28:15 If you eating artificial estrogens, how can you have good mood and energy?

29:10 Kr Ken on keto and carnivore.

30:10 Dr Ken talks about the Roman Emperor Diet vs the Slave Diet.

32:00 Dr Ken talks about what the Slave Diet made him fat, tired and sick.

34:05 Asthma, allergies, arthritis, hypertension and rosacea went after I switched to the Emperor diet.

35:15 The companies at the top feeding us the Slave Diet don't want us switching the Emperor Diet. . .

37:30 The American diabetes association won't say they were wrong about this Slave Diet. . .

38:48 The Mark Iron Wrap and where to get the PDF (Coming soon)

Dr Ken’s Insights:

Step 1: Switch To The Emperor Diet

Step 2: Eliminate EEDC’s (Disrupt & Mimic Hormones)

Step 3: Omega-6-3 (optimise)

Ken's book, Lies My Dr Told Me: https://amzn.to/2WffAfm

About Dr Ken: https://www.kendberrymd.com/

This is the Mark Iron Method

In Episode 5 of the Mark Iron method with my friend, Dr Barb Woegerer, Nd: 

2:58 How Magnesium lowers stress 

4:40 How low magnesium lowers motivation and energy 

5:10 Low magnesium drives cravings 

5:00 Craving activates our reward pathway in the brain 

6:05 Unstable blood sugar creates an inflammatory state 

7:50 Feel-good hormones need magnesium, low magnesium unstable energy and moods 

10:35 Healthy fats, what are they? 

12:55 how a high omega-6-3 ratio causes chronic inflammation and anxiety and poor mood. 

14:50 How a high omega-6-3 causes excessive pain and creates it in the first place. Also, causes immune dysfunction 

16:15 Increases cortisol production 18:15 Cortisol will lower melatonin so sleep will be poor 

19:58 How do we fix the omega-6-3 ratio? Can we? Thankfully, yes! In a couple of weeks, you will feel the changes happening. 

22:45 Vitamin D is needed for hormones like DHEA, and magnesium is needed to convert vitamin D into its active form. 

25:30 how pain is driven by a high omega-6-3 gives us a leaky gut through chronic NSAID (pain killers) use. 

26:35 how inflammation put you in a state of avoidance and alarm 

29: 30 What depletes your cells of magnesium 

32:15 How to lower everyday stress 

34:30 — The Mark Iron Wrap Up, and the 3 steps.

Please give this a 5-star review, and refer to a friend :)

Right now you might have hidden estrogenic chemicals coming into your body and raising estrogen to levels of a pregnant woman. 

These chemicals are everywhere, and super easy to eliminate with a plan. 

Dr Anthony has a plan for you, it's towards the end, and there are three levels.

Gold for elite sports people or ANYONE who want's to feel alive and full of enthusiastic energy.

And also silver and bronze, you choose your level.

If you found this awesome, and helpful, please review it and give it a 5 star 😀

Thanks

Mark Iron

In this episode, I provide the research and first step you need to take to increase your DHEA Performance Index.

Back in 2016, I failed to increase my GISR because I had NO clue about the 3 main roadblocks.

I had 2 of them (including the winter diet).

And so, my body could not—would not—make optimal levels of DHEA, testosterone, and feel-good hormones.

Professor Sapolsky gave me the BIGGEST insight:

Neurotransmitters start the engine, and hormones fuel our behaviour and actions. Stress or performance hormones.

Are you performance-based?

Stress hormones higher than health lead to stress based thoughts; then to behaviours and actions, and finally to a slow stress-based metabolism.

Most people accept this as getting old. Don’t be most people.

Before 2018 I was stress-based and had no clue. My energy and mood were all over the place.

My life and confidence suffered. I called that life and getting old.

However, in October 2017, I learned about the roadblocks...

I learned about the DHEA and testosterone thieves...

I worked with a coach because I wanted to get this right.

In 2018, I set into motion what I had learned.

Things got better fast.

My GISR increased and stayed there.

Day after day—week after week—month after month, and now, year after year.

You might be thinking...

I'm too old!

You're not! I'm 48—age is not an issue.

Do I need elite genetics?

Hell no! Not to put a too fine a point on it, but my genetics are crap!

First, I had my genome sequenced, and I have an abysmal rate of my body making performance hormones. This is due to multiple factors, one being my crappy vitamin D receptors.

Second, I have a 2.76 FOLD increase in the risk of obesity. Let me restate that I have a 276 per cent higher chance than most people of getting fat. But I'm not; I easily maintain a 10% body fat level year-round.

Third, I have a genetic propensity of producing HIGH-stress hormones because I have a hyperactive enzyme called angiotensin-converting enzyme (ACE).  The ACE enzyme directly inhibits my ability to make performance hormones. But NOT anymore. My GISR is high, year after year.

How about you?

If you're sick of living small and increasing your GISR sounds like something you want to learn more about, ask me how or keep listening to these podcasts.