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1. 0:00Hello Health Champions today I'm going to talk  about what happened to my weight my body and my
2. 0:04blood work when I ate bacon butter and eggs for  30 days and why would I do something like that
3. 0:10because I needed to undo the damage from a 10-day  experiment some of you may have seen the video
4. 0:18where I ate junk food namely the standard American  diet for 10 days and in doing that I went from 193
5. 0:29pounds or if you're more familiar with kilos it's  87.6 at the beginning of the 10 days now that was
6. 0:37already a bit higher than my usual ideal weight  because this was soon after the holidays and I
7. 0:45had made some exceptions and I hadn't quite gotten  back on track but after a mere 10 days I was up to
8. 0:54203 pounds and that's 92.2 kilograms so I needed  to lose some weight so I decided for 30 days I
9. 1:03was going to do a ketogenic diet ketones are  byproducts of fat they are Reserve fuel for the
10. 1:12brain that the body develops when you go very low  carbohydrates so a ketogenic diet is about cutting
11. 1:21down the carbohydrates in my case 30 grams works  pretty well some people might be able to do more
12. 1:28or less but it's net carbs that I'm referring to  which means you take the total carbs you subtract
13. 1:34the fiber because fiber does not contribute to  blood glucose or does not trigger insulin then you
14. 1:42also eat a moderate amount of protein you don't  want to overload on protein because that creates
15. 1:48a lot of nitrogen waste and then the rest of it  will come from fat so relative to most diets and
16. 1:56the mainstream view of things this is going to be  a very high fat diet but it doesn't mean more fat
17. 2:03is better and we'll talk about that it also means  that if you eat bacon butter and eggs which it's
18. 2:09not the only thing you can eat but it's probably  going to mean you eat a lot of saturated fat which
19. 2:15a lot of people are concerned about and we'll talk  about that too and because my blood work showed a
20. 2:20lot of inflammation after the 10 days I didn't  just want to lose the weight I also wanted to
21. 2:26reduce inflammation and make sure I didn't eat  anything that I had food sensitivities to and
22. 2:32the two most common food sensitivities are going  to be Dairy and grain especially wheat or modern
23. 2:39wheat now I did eat butter obviously because I  ate bacon butter and eggs mostly but the dairy
24. 2:48the big problem with dairy is the Protein that's  what people are sensitive to and butter only has
25. 2:53Trace Amounts of protein so the vast majority  of people do fine on butter even if they are
26. 3:01sensitive to Dairy and when you do a low carb  diet you're going to get even better results if
27. 3:06you combine it with intermittent fasting so I ate  omad and two mad for the 30 days which is one meal
28. 3:13a day or two meals a day and probably 80 percent  of the days I ate one meal a day so over this 30
29. 3:20days I got anywhere from 16 to 24 hours of fasting  which means for that time period I didn't eat any
30. 3:29food and when you don't eat food that allows your  insulin to drop and allows your body to burn fat
31. 3:35because you're not putting anything new in but  even more important than just losing weight we
32. 3:41want to understand what's happening in the body  metabolically inflammation wise disease-wise
33. 3:47are we moving toward degenerative disease because  weight is not really that clear a marker but with
34. 3:54blood work we can figure this out so I measure  insulin a lot and the optimal range is between
35. 4:02two and five and before I was at 4.8 after I was  5.7 and this I might add was the first time I've
36. 4:11ever been outside of that optimal range and then  in a little bit we're going to take a look at what
37. 4:18happened how does that compare to after 30 days  of eating mostly bacon butter and eggs another
38. 4:25important marker for metabolic resistance is  triglycerides that's how much fat is floating
39. 4:31around in your body because if your cells are  resisting then the blood fats stay in the blood
40. 4:37if your cells are open and metabolically flexible  the triglycerides can make it into the cell so a
41. 4:45good range is between 50 and 90. and I started out  at 45 even after the holidays but after 10 days of
42. 4:53junk I was up to a hundred and one another marker  is vldl which is very similar in in function to
43. 5:01triglycerides because vldl they are lipoproteins  very low density lipoproteins and they carry
44. 5:09triglycerides so this curve is going to look very  very similar I started out at eight and I finished
45. 5:15at 17 after 10 days and again the first time I've  ever been outside of the optimal range when you
46. 5:22want to measure insulin resistance Homa IR is an  excellent marker so what it measures it's a ratio
47. 5:29and it measures not just your glucose your blood  sugar levels but how hard is the body working at
48. 5:37controlling it so if your glucose Rises and your  insulin Rises to control it then your glucose may
49. 5:43be normal but if your insulin is really high then  that's reflected in this ratio so a good number is
50. 5:50between 0.5 and 1.5 they constructed it so a good  number is around one and I went from 1.0 to 1.3
51. 6:00now this doesn't change all that quickly so to  see a change in just 10 days is still pretty
52. 6:07dramatic the next marker is about the liver the  liver is super super important it's the metabolic
53. 6:14Hub in your body if you will and this AST it's  an enzyme enzymes do their work inside cells
54. 6:22the only time they end up in the bloodstream  is when cells break a little bit of breakage
55. 6:28is normal because we have cell turnover they age  they wear out they get replaced so a little bit
56. 6:34is normal that's the green zone from 12 to 25 but  any time that we see numbers higher than that it
57. 6:43means that there's more cell breakage that the  liver is experiencing stress that causes more
58. 6:49cells to break and in 10 days I went from 23 to  31. again I managed to get into that Danger Zone
59. 6:57in just 10 days and the second enzyme alt is even  more specific to the liver because the AST occurs
60. 7:05in many different organs but alt is mostly liver  and here I went from 20 to 25 in 10 days and the
61. 7:14third enzyme I want to share is called LDH lactic  acid dehydrogenase now this is not specific to the
62. 7:22liver it's in every tissue in the body because  this is how the body makes its emergency fuel
63. 7:28when you don't have enough oxygen when you have  poor oxygen supply or you're in a crisis your body
64. 7:35is going to start breaking down glucose called  glycolysis and in the process it makes lactic acid
65. 7:41and then this enzyme lactic acid dehydrogenase  breaks down that lactic acid so two things can
66. 7:49cause a high level of LDH either excess cell  breakage or that you have an excess of glucose
67. 7:57and or a lack of oxygen so a lot of times this is  due to tissue damage like lung tissue if you can't
68. 8:06take up oxygen and a normal level is from 140 to  180 and here was the Shocker because not only did
69. 8:15I get into the danger zone but I got way way way  out of the normal range even the lab range so you
70. 8:23the lab range is up to 225 and I got all the way  up to 335 and I've done a few videos before you
71. 8:32may have seen where I ate 100 eggs and I ate a  hundred tablespoons of butter neither of those
72. 8:37videos I was very concerned because I understand  what the body can do and I understand the proper
73. 8:43fuels and foods for the body but with a 10-day  junk diet I was a little alarmed because that was
74. 8:51the first time that I felt I put myself out there  and took a little bit of a risk and as you can see
75. 8:57that fear that concern was Justified so now the  question is how much can you do to reverse that in
76. 9:0630 days and is a ketogenic diet the right way to  do that so very often people associate a ketogenic
77. 9:14diet with bacon butter and eggs and those are good  foods and I did eat a lot of that but that's not
78. 9:21all I ate and it shouldn't be for you either now  if you go from a junk food diet with lots of sugar
79. 9:29and processed starches and Seed oils and garbage  Foods then switching to bacon butter and eggs and
80. 9:36eating nothing else would be a vast Improvement  but the question is we don't want to just do
81. 9:42better we want to do optimal so when I talk about  keto I'm talking about healthy clean keto versus
82. 9:50dirty keto and clean keto involves eating a lot  of variety and a good amount of vegetables so
83. 9:57some people say that well vegetables or carbs two  you can't eat them and there's a small percentage
84. 10:03of people who do better on Carnivore because  they're sensitive to virtually every plant food
85. 10:08there is but that's a very small percentage so  if that's not you you're going to be better off
86. 10:13eating some vegetables and the fibrous vegetables  do not contribute to insulin they do not stimulate
87. 10:22insulin so in addition to bacon butter and  eggs you can eat similar foods with protein
88. 10:28and fat like steak fish ground beef chicken Etc  but you also want to eat a lot of leafy greens
89. 10:37you can eat as much leafy greens as you like you  cannot eat enough leafy greens to get an insulin
90. 10:44problem you can almost eat as much non-starchy  vegetables as you want and I say almost because
91. 10:51if you eat three pounds of broccoli or cauliflower  or something like that it's still going to provide
92. 10:57a substantial amount of sugar and here are some  examples of what I would eat so I ate a lot of
93. 11:02salads I would put a meat on the salad which would  be steak or ground beef or fish or chicken and the
94. 11:11only dressing I had would be extra virgin olive  oil and vinegar I also put salt and pepper to
95. 11:18taste and I also sprinkle some more bacon bits I  put some seeds on I like pumpkin seeds it adds a
96. 11:26little crunch to the salad and oftentimes I do eat  goat cheese but not during these 30 days because I
97. 11:34cut out all forms of dairy but that adds a really  nice touch with some goat cheese I had a good bit
98. 11:40of omelettes and on those I would put sausage and  bacon I would serve it on the side with avocado
99. 11:48I put onions and tomato Into The Omelette and  any other non-starchy vegetable that you like
100. 11:54I would also have a lot of steak and with that I  would do steamed or baked broccoli or cauliflower
101. 12:02I do brussels sprouts asparagus and with that I  would serve a really nice sauce so Biore sauce is
102. 12:11a really tasty sauce with steak you make it from  egg yolks and butter with a few spices look it up
103. 12:18and try it it's absolutely fabulous and tabouleh  is also a great side dish traditionally it is
104. 12:25parsley onion lemon and wheat but if you take out  the wheat and you chop up some pecan nuts instead
105. 12:35then it makes it a Keto version I also ate a lot  of chicken wings and guacamole so the chicken
106. 12:42wings I would bake in the oven with lots of spices  or I would do them in an air fryer and toss them
107. 12:49in a sauce of wing sauce and butter afterwards  guacamole is avocado mixed with some onion and
108. 12:56lemon and cilantro and spices and I would eat a  lot of guacamole I would serve sometimes I make
109. 13:03guacamole sometimes I just cut an avocado and put  it on the plate and with the wings you can also
110. 13:09do celery or bell pepper and dip in the guacamole  so let me clear up a few things because a lot of
111. 13:15times people are confused on this that keto it is  not about eating more fat it is about eating less
112. 13:24carbs about eating very very low carbs so that  your body is basically forced into developing
113. 13:31another source of fuel which is fat and then like  I said you eat moderate protein and then then you
114. 13:38eat fat to satiety more is not better you just eat  as much fat as you need to feel satisfied so you
115. 13:46don't have cravings so you can maintain this for  a period of time so when you're getting ketosis
116. 13:52and your body makes ketones it does mean that  your body is burning fat primarily for fuel and
117. 14:00the body doesn't care where that fat comes from  it could be fat from your plate that you eat it
118. 14:06off your plate or if you're fasting then it could  be that you're eating the fat from your body and
119. 14:13obviously that would be the goal so if you put too  much fat on your plate there's no incentive for
120. 14:21your body to burn it off the body and here's how I  got into ketosis and how it oftentimes works that
121. 14:28between 0 and 0.5 everyone has a tiny smidgen of  ketones normally people are probably going to have
122. 14:370.1 when they make up in the morning and a lot of  the rest of the day if you eat like most people
123. 14:43eat you're not going to have any detectable level  and they typically say that nutritional ketosis is
124. 14:51considered to start where you have a significant  level where it matters at all starting at 0.5 so
125. 14:58on day one I had 0.1 I was just getting started  and this was coming off a junk food diet high
126. 15:07carbs High seed oils high sugar everything bad  so it would take the body a little while to get
127. 15:14into that to adapt to fat burning again on day  two I was at 0.4 so not technically really in
128. 15:22ketosis but on day three I was up to 0.7 and if  you're coming from a low carb diet then that's
129. 15:30probably going to happen a lot lot faster so for  the vast majority of people they're going to be
130. 15:34between 0.5 and 3.0 when they do a ketogenic diet  or intermittent fasting but it doesn't mean that
131. 15:43it's dangerous to go higher because if you do  low carb and you do an extended fast if you go
132. 15:49two three four five days now you'll probably a  lot of people not everyone but a lot of people
133. 15:55will get into this orange Zone and that's not  a bad thing but you want to start understanding
134. 16:01your markers of ketones glucose and Insulin  so that you know not to get into the Red Zone
135. 16:09and it's not like 7.9 is good and 8.1 is bad but  what you have to understand is there's something
136. 16:17called ketoacidosis that happens primarily to  type 1 diabetics undiagnosed type 1 diabetics
137. 16:26so if your ketones go really high and you have  virtually no insulin but your glucose is high then
138. 16:34that's a really bad thing that's where you can get  extremely acidic and it could be life-threatening
139. 16:40but if you're like most people then you're not  going to have this situation with high glucose
140. 16:47you're going to have it with very low glucose so  then on day four my body got into the groove and
141. 16:53I hit a stronger level of Ketone so I was at 2.2  Then I Dropped a little bit and then I was up to
142. 17:012.4 and so on and for the rest of the 30 days I  pretty much stayed between two and three I peaked
143. 17:09at 3.3 I went down to 1.5 again but for the most  part I I was in that range now let's talk about
144. 17:16saturated fat because this may be the biggest  hurdle that keeps people from trying a low carb
145. 17:22or ketogenic diet and even if they do get on such  a diet then there's this nagging voice in the back
146. 17:29of their head that you're doing something bad to  yourself and a lot of this comes from studies and
147. 17:36either the study is just a questionnaire where  they're asking people how much red meat do you
148. 17:42eat and then a lot of these people are going  to have insulin resistance or diabetes because
149. 17:48those are a lot of people that they do studies  on and then what you're going to find is that's
150. 17:54not a great combination but it's not the red meat  it's the fact that you're going to have a problem
151. 18:00processing and metabolizing anything that you  eat when your insulin is high and then if they
152. 18:07do a study where they control the food then they  cut the carbs maybe from 60 to 40 percent and they
153. 18:13call that a low carb diet well the ketogenic diet  is less than five percent so you can't cut carbs
154. 18:21a little bit and expect a change you have to cut  them dramatically and when you do that and Insulin
155. 18:28starts dropping then the red meat's not a problem  anymore or the saturated fat so same thing bacon
156. 18:35and Insulin could be bad if you are insulin  resistant eggs with insulin resistance could
157. 18:43be a bad thing processed plant oils or seed oils  combined with other food that drive up insulin
158. 18:51or already have insulin resistance that's double  bad same thing with sugar in addition to a diet
159. 18:58or people who are already insulin resistant it's  double bad but if you eat that saturated fat and
160. 19:06that red meat with a diet that reduces insulin a  low carb ketogenic diet with intermittent fasting
161. 19:15that is dramatically going to lower your insulin  levels now your body can metabolize whatever it
162. 19:22is that you're putting in same thing with bacon  if you are on that low carb diet then your body
163. 19:29can process it and same thing with the eggs it's  not the saturated fat that's the problem it is
164. 19:37how is the body processing it and if you have  High insulin levels your body cannot process
165. 19:44through it but if you are lowering your insulin  dramatically not a little bit but dramatically now
166. 19:51that food is perfectly fine and it helps you on  that diet because it's very satiating so the thing
167. 19:58to understand though is that this is going to  apply to the majority the vast majority probably
168. 20:0595 percent of people are going to have fairly  straightforward Journey that these physiological
169. 20:12mechanisms these principles are going to work just  fine but then there is always the exception the
170. 20:19other five percent and here is where you need to  understand the markers or some basic markers well
171. 20:26enough that you can tell what's going on if you  are the exception and then start playing a little
172. 20:32detective so for the people who want to dive  a little deeper I created a blood work course
173. 20:37and I'll put some information down below if you  want to check check that out now let's look at
174. 20:42the results of 30 days on mostly bacon butter  and eggs so on the junk diet I went from 193
175. 20:50to 203 and after 30 days of high fat I was back  down to 189 I still have a few pounds to go and
176. 20:59I would like to get a little more fit because I  haven't had time to exercise a whole bunch but
177. 21:04you can see that there's a dramatic difference and  the reason I put these colors is this is where I
178. 21:10feel the best this is not weights that you need  to to fit it's not about BMI this is just where
179. 21:17I've been for the most part in my life and between  185 and 90 is where I feel the best when I'm over
180. 21:25200 I feel absolutely terrible I want to mention  cholesterol we're quick but I'm not going to get
181. 21:30into a lot of detail because I've done so many  videos on the details but normal range in the
182. 21:37medical field they feel lower is bad better and  anything over 200 is too much I believe based on
183. 21:45everything I've learned that the optimal range  for most people not kids kids can often be a
184. 21:52little bit lower there's a difference between men  and women but for the most part 180 to 280 is the
185. 22:00optimal range and then on either side of that  we have ranges that can still be okay that if
186. 22:07it gets too low you want to start being concerned  but it could be okay for your situation for your
187. 22:14genetic makeup and age and so forth and you could  be a lot higher than 280 and still be okay if you
188. 22:22understand the other markers and you control for  insulin and triglycerides Etc but then there is
189. 22:29the red range where again you could be over 350  and still be okay but you really got to do some
190. 22:37additional tests and understand what's going  on but what most people don't realize is that
191. 22:43on the lower end it is much more dangerous the  all-cause mortality is several times higher down
192. 22:51at the bottom of this range than it is at the top  and yet there are people on medications that used
193. 22:59to be 205 and now they've got them down to 120  and the doctors are just super happy and saying
194. 23:07lower is better you have to stay on this and these  people may have no actual risk for heart disease
195. 23:13so in my case according to the medical criteria  I would be a little bit too high according to
196. 23:18my criteria I'm right in the middle and as you can  see I went from 225 to 222 to 220. so during these
197. 23:27experim moments nothing really changed in that  regard and that has a lot to do with my genetic
198. 23:33makeup the fact that I'm metabolically flexible  and my body is fairly stable but now let's come
199. 23:40back to the ones I mentioned before so my insulin  had gone from 4.8 to 5.7 first time out of the
200. 23:46optimal range 30 days of high fat and I was back  where I need to be in the three to four range my
201. 23:54blood fats the triglycerides had gone from 45  to 101 after 30 days back down to 60. my vldl
202. 24:02went from 8 to 17 30 days of fat puts it back  down to 10 and this is very counter-intuitive
203. 24:10for most people they're wondering how can your  blood fats your triglycerides and your vldl
204. 24:16which carry the triglycerides how can they go  down when you eat more fat because we're told
205. 24:22that it's the saturated fat that clogs up  your arteries and contribute to blood fat
206. 24:28and all that it's just that people don't realize  that most of the fat is created by insulin in
207. 24:35response to glucose the carbohydrates turn to fat  when they become too much and my home IR went from
208. 24:431 to 1.3 after 30 days they were back to 0.8 which  is kind of typical for me the AST had risen into
209. 24:53the orange Zone after 30 days it was back in the  green and the alt which is the most specific liver
210. 24:59enzyme went outside of range and then right down  to 16 in the middle of optimal range and the LDH
211. 25:06was was the scariest I'd never seen numbers like  that after 30 days we were right back into the
212. 25:13green zone again so what I hope you take away from  this is how adaptive your body is that you can do
213. 25:20serious damage in 10 days but your body is very  resilient it will bounce back if you do the right
214. 25:27things so it took me probably a little bit longer  than 10 days to undo the damage of 10 days but
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