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What is This Keto and Fasting Thing

November 25, 2017 by Dr. Wade 1 Comment

You’ve heard about it, you’re curious, you want to know if this is something you should do, and now you need more information. There are volumes written on this topic, so I’m giving you the best, most concise information you can use to make a good decision for you.

I’m not a “keto only” practitioner; however, I do like ketogenic dieting as a tool to achieve better health and a better body composition while allowing you to still enjoy some of the foods you love.

If you’re already doing a keto approach or you’re just starting, this will be a good refresher article that may give you additional information to improve your results.

What is the Keto Diet

It’s how I fixed my weight and health by practicing what I preach. Now I want to help you reach your goals! Below are my pics as I decided to make turning 50 my healthiest year ever. I’ve also committed to this lifestyle that you’re about to learn a lot about.

NO FILTERS

Before I go further, if you would be interested in being a part of an Exclusive Keto, Carnivore, and Fasting Club where you would have access to novice level to advanced keto and fasting training, including LIVE, Q&A and training and support; Enter your name, email, an hit “Yes I’m Interested.” We are in development right now! We will only be taking a select number for FREE. I love helping people succeed, and you will have access to me and other top keto, carnivore, and fasting pros.

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Keto or ketogenic dieting is simply eating in a way that puts you in a state of ketosis. It’s really not a diet per se. It’s a way of eating ( #ketowoe ). Ketosis is when your body produces ketones (also known as ketone bodies) in response to burning fat as fuel.  These ketones are now being used as your source of energy. This means you’re no longer using carbs as a fuel source as much. Congratulations, you’re now a healthier you! Now does that mean you are burning your fat or the fat you’ve been eating? The magic is when you get your body to burn your own fat! Keep reading…

Why would you want to do this way of eating? Deplete your body of carbs? YES! Our genetics are not designed for constant bombardment from carbs that elevate our insulin and blood sugar levels. This is why we have so much diabetes (type 2), heart disease, obesity, cholesterol problems, and autoimmune diseases than ever in human history. Shifting your body more towards using fat as a fuel source is having it operate like our genetics are still designed to. Your fat burning engine may be a little rusty because you’ve been carb fueled probably most of your life! Interestingly, you’re born in ketosis and during your years as an active child, you were probably in and out of ketosis an you never knew it!

It’s really that simple, but it’s not necessarily easy. Why? Because you are addicted to carbs – and they are everywhere!. And, you’ve come to believe that fat is bad for you as it’s what makes you fat and unhealthy. You think that all you really need to do is eat less and move more to lose weight. Just push back from the table a bit – sound familiar?  You already think you know what to do but it’s just too hard to do it and your lifestyle doesn’t really make your weight loss or health improvement efforts convenient. You’ve also tried a lot of diets by now, and there is a 90% chance that you gained most of your weight back (if it was for weight loss).

Ketogenic dieting is not easy because it’s so hard to wrap your mind around it. The unlearning process is hard! All your beliefs have just been turned upside down!

What the Keto Diet is Not

Eating a ketogenic diet is not just eating a bunch of random meats and low quality fatty processed foods. I’ve seen so many people “convert to keto” only to continue to overeat low quality foods and a ton of dairy. Their Instagram feeds are colorless and filled with “keto treats” if you will.  Dairy, especially cheese and milk increase insulin so beware. Some do dairy better than others. Classic Keto eating is about high healthy fats FIRST, low low carb second, and moderate protein third in my opinion.  It’s about converting your body to using fat as a fuel versus carbs. This means lowering blood sugar and insulin. As you’ll see below, insulin is our friend and our enemy depending on how you eat. The way I like to use ketogenic dieting is in a way the encourages ketosis through metabolizing your body’s excess fat reserves! That fat on you is FOOD! Good job, you’ve stored all you need for times of famine.

The benefits of ketosis are not just about fat loss. The keto diet is about achieving a healthier you

Overcoming fixed beliefs and ideas: here are some hard truths, be prepared:

  1. know that you’ve been lied to for a long time. Low fat low calorie dieting with exercise does not work and never has. Since the good studies started in the 50’s, there has not been one ounce of evidence that this form of dieting works to help people manage or lose weight and keep it off – much less achieve improved health. Just go look at all the Biggest Loser participants. 99% of them regained their weight!
  2. Fat is better for you than carbs. Good fats from healthy sources is much better for you than carbs. People who eat a high fat, moderate protein, low carb diet are healthier than those who don’t – period. There is no argument here. Carbs are not essential to human health.
  3. Exercise does not work to burn fat and keep it off. Exercise is good for building muscle and getting stronger – improves fitness and more, but it is not proven effective in permanent fat loss as compared to diet and fasting.
  4. Diet is the only proven way to burn fat and keep it off, and fasting methods are the most successful. You can’t out exercise a bad diet.
  5. Fasting is good for you and the fastest way to get your body burning it’s own fat without losing muscle. Yes going totally without food is the oldest, tried and true health restoration and diet method since the history of mankind. Fasting is not new, it has just been somewhat forgotten and it has been vilified by the food industry. In fact, we eat more now than ever with all the recommended 3 meals with snacks in between. In the 70’s and prior, no one was snacking. Most people fast wrong! You’ll learn more on this below.
  6. You do not lose muscle or have nutrient deficiencies when fasting (for those who are prepared to fast – more later)
  7. Fasting is not starving yourself. Your body reacts in super beneficial ways that improves your health and longevity. It’s not how much good stuff you eat, it’s when you don’t eat that counts – think about that. Starving is when you eat too frequently and a small calorie load, and it tricks your body with more hunger, misery, and muscle loss! Fasting will not allow for muscle loss due to the hormones released during true fasting.
  8. Low calorie dieting is more bad for you than good.
  9. Ketogenic dieting helps cure type 2 diabetes, obesity, autoimmune disorders, neurological disorders, and some cancers.

Let’s Talk Fasting (how to fast is below, keep reading…)

Fasting is complete abstinence from food. This is not low calorie starvation. There is a huge difference between eating low calories and fasting. The main difference is in the hormonal responses.

When you fast, metabolism stabilizes or actually increases, adrenaline increases, growth hormone increases, blood sugar decreases, and insulin goes down. There’s more but these are the main changes that will make sense to you.

When you eat a low calorie diet, your metabolism decreases, adrenaline decreases, there is no growth hormone elevation, blood sugar and insulin don’t really go down. And let’s be clear, insulin is what makes you fat. Blood sugar signals insulin.

Eating low carb now does decrease insulin up to 50%. However, fasting decreases it another 50%!

Source: Harvie et al., “The Effects of Intermittent or Continuous Energy Restriction on Weight Loss and Metabolic Disease Risk Markers: A Randomized Trial in Young Overweight Women.”

Fung, Jason; Moore, Jimmy. The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended (p. 117). Victory Belt Publishing. Kindle Edition.

I highly recommend this book! It should be required reading for all health professionals, but unfortunately it’s not. It’s up to you to learn more and take the best actions possible to reach your health goals. I know this will help you as it has thousands!…Including ME!

Ok, so I just told you that fat is good, fasting is good, exercise won’t burn fat as much as diet, and that eating fewer calories doesn’t work. Your head is probably spinning if you’re still stuck in all the beliefs instilled in you by our beloved government and food industry…eat less and move more. Oh, and let’s not forget the recommended 6-11 servings of grain! How insane!

This is why obesity rates in the ’80s doubled and why we are now seeing more autoimmune disorders than ever before in human history! It’s our diet, folks – plane and simple. Yes, food is legal, but your choices of eating are expressed in your physical body. If you have physical health issues and are taking medications constantly, i.e. Metformin, Methotrexate, Zeljanz, Celebrex, Mobic, Neurontin, Lyrica, and more; you don’t have a medication deficiency, you have a problem where you are physically breaking down in the absence of what’s needed to express the “good genes.” Your body is obviously showing the bad ones being triggered or expressed.

If you are overweight, your intake of food is simply such that the extra energy it can’t use is being stored as fat. Read on, because just reducing your calories doesn’t work, and I’ll explain why.


It’s Not Your Fault

You are genetically designed to eat everything in sight. We are designed to survive scarcity/famine. Our genetics are much the same as our ancestors the hunter gatherers. They would experience periods of feast with a food catch and find as well as famine. About 10,000 years ago, agriculture started and we began to settle. We figured out how to harvest and prepare grains for storage and consumption and the diseases started. If you really look at how a grain is designed, it is a mean piece of food with armor designed to keep it alive amidst a rugged environment and to damage any digestive tract that tries to break it down. Your body can handle a lot, and it can handle grains but over time, this food group will cause you some problems, hence the rise in so many gut issues in the last 2 decades. It’s ridiculous that we’re just now figuring this out! Get this book to get the full story on grains and how they truly affect you:

I don’t believe it’s a conspiracy to keep you fat or to destroy your health, I believe it’s a supply and demand problem. We love and want our carbs (breads, pastas, grains, cereals, rice, potatoes and sugar!) Sugar is a drug and lights up the brain in the same amount and in the same area as cocaine, so yes, carbs (convert to sugar) are addictive. Although your body and brain actually prefer ketones over carbs, the sweetness of the carbs is too much to let go of I know. We are a society of true drug/food addicts. I really mean this. Don’t believe me? Just stop eating carbs right now and see how long you last. Most know the symptoms as the carb flu, but you will be miserable as your body goes into misery driving you to eat carbs again.

So now that your head is really spinning, I know you still want to know how all this works. How are all these people curing their obesity (dropping serious poundage!), curing type 2 diabetes, curing their digestive issues, curing their pcos, getting rid of their neuropathy, stabilizing their arthritis, and more! You’ve heard enough, and now you’re wanting in on the game but you don’t know where to start. I’ll keep it simple. as possible.


How to Go Keto

1. Plug into keto communities. I love my Instagram keto family. Find me at keto_drwade (BELOW). Start an Instagram account with your name and “keto” attached to it. If you don’t want to do a “keto” instagram account and just use one you already have, that’s cool, just hashtag keto in your posts. You’ll want to post pics of your food, your experience, yourself before/after  and such. Look around at others, you’ll see. It’s a super supportive group.

You can also like keto pages on Facebook, join keto groups on Facebook, and start your own page.

The point is you’ll need to be around other keto people to learn from and garner support. You’re more than likely in a situation where there aren’t many ketogenic dieters. In fact, once you let them know what you’re doing, be prepared for the eye rolls and discouraging remarks. Remember, they believe fasting is starvation and eating fat is bad for you. Don’t try to educate them! It doesn’t work. Smile and know that they care about you, and carry on.

2. Only get opinions and advice from successful keto dieters and keto professionals. Do not accept advice from so called experts who’ve never had any success with ketogenic dieting. Your physician is not trained in diet and nutrition much less ketogenic dieting.

3. Accept responsibility for your results and your mistakes. You will fail, you will make mistakes, and you will succeed. This is a lifestyle shift, a real change you are making, and it’s a journey you’ll love. It’s NOT A DIET – KETO IS A WAY OF EATING.

For those who want to see rapid results and find a way to wean into this change, Get my 21 Days On 15 Pounds OFF  Diet for FREE. This is how I got started.

In this kickstart diet, I give you a convenient list of the YES and NO Foods which is really the important part. There will be 2 days a week that you do something that really brings out the results, the magic, for you in this diet. You will feel amazing toward the end.

Using this method to start then weaning into a ketogenic way of eating, I went from 49 years old, just over 190 pounds (I’m 5’7), over 33% body fat, a 37″ abdominal girth (this is lethal!), and wearing a size 33″

NO FILTER

50 years old, 165 pounds, 21% body fat, and a size 30 pant. Didn’t do my girth measurement, but I have abs now ha! I knew they were in there somewhere!

4. Eliminate grain foods, starchy carbs, any flour products, and legumes (beans) – this is a must. It’s a good way to start. This act in and of itself will start allowing your gut to heal and improve. And your gut generally sets the tone for your overall health and immunity. I LOVE bread, but it wasn’t as hard to go without as I thought. I’ll still eat it at times, but not on a regular basis. Grains cause problems, and they are not required by your body at all. White potatoes are not only a starchy carb, but they are a nightshade and can possibly be causing inflammation. Rice is also killer carb. The longer you go without, the less your body (and mind) will want them. Cravings do go away!

Remember, this isn’t really a diet. It’s a way of eating with where you make better choices of foods that will help you lose weight and express the healthiest you! It’s a process and a journey. It’s not a one and done approach. So be patient as you get into it.

You won’t be perfect at ketogenic eating at first, but the more you eat this way versus your old way, the healthier and lighter you will get!

5. Eat healthy fats, proteins, and veggies! Just go look at my Instagram feed and others in the #keto community. You’ll see so many food choices your head will spin. The first comment I usually get is – “…so I cant eat anything I like?!” Yes, you can! Who doesn’t like bacon? What about eggs? Steak, (grass fed meat) , avocado, butter (real butter – preferably grass fed like Kerrygold Butter or ghee), spinach, asparagus, zucchini, squash, chicken (obviously not fried), nuts of all sorts, peanut butter, and so much more!

6. Dairy is included but be cautious: you’ll see all sorts of meat/cheese recipes and although these are low carb (low glycemic), dairy (milk and cheese primarily – not eggs) can increase insulin, and increased insulin is what leads to fat storage. If you find that you aren’t losing much weight or you hit a plateau, consider eliminating dairy. If you have sinus problems or other allergies, this is always a culprit to consider. You’ll still be able to include dairy at times just not on an everyday basis. Now if you’re lactose intolerant or already know you have a dairy issue, then you’ll eliminate dairy for obvious reasons.

7. Watch your macros (this means fats, proteins, and carbs). You don’t have to count calories, but it’s good to monitor your portion sizes and ingredients. Really make sure your carbs stay low in the range of 20-60 grams a day. More than 60 and you’re not doing much to help yourself. You want to shoot for 70% fat, 20% protein, and 10% carbohydrate. Sometimes it’s hard to get that much healthy fat, so a 50% fat, 30-40% protein, 10-20% carb also works. I’ve had some do higher protein than fat (modified Atkin’s approach) and also do well. The key again is to keep the carbs low and eat more healthy fat, good protein, and plenty of veggies. Keto dieters rarely get hungry.

It will take some experimentation as everybody’s system assimilates food differently. I’ve seen keto people over-eat many times. Food is energy, and if you take in more energy than your body requires, the remainder is stored as fat. Carbs just convert faster and easier – so leave them out.

8. Monitor your level of ketosis: you DON’T have to be in ketosis to lose weight although it does confirm you are in the best physical state to do so. Just eliminating most of your carbs will help you drop pounds, especially in the beginning. Ketosis is necessary to help your body heal itself when working on type 2 diabetes, digestive tract problems, inflammation, autoimmune disorders, neurological disorders. In ketosis, you have more clarity, more energy, more focus, and you operate at your best.

How to monitor? Get a blood testing kit. The urine strips are not accurate. Here are the ones I use personally and professionally:

These are the best prices on Amazon going right now. And these are tested personally by me. Other meters are ok, but Abbott Precision Xtra is the best, most reliable, accurate unit. You need the meter and the ketone strips for sure. I like tracking blood sugar as well, and that’s the 3rd item. Each pic will take you to Amazon.com for purchase.

You don’t have to monitor your ketone levels, but it sure does help. The people who do monitor their levels have the most success.

That which can be measured can be managed

Here is a reading I did coming off of a 48 hour fast:

Now that’s a “therapeutic” level of ketosis for sure. Some call it deep ketosis. Do I need to keep this level for fat loss? No. My blood sugar is nice and on the low side. Ketosis is a great state to be in where you ARE burning fat! You’re either using fat you’ve ingested, or your own fat reserves. Fasting makes sure you are hitting the reserves!

The above reading was taken the day before Thanksgiving as you can see. I broke my fast with chili of all things (yep, beans included), and the next day I did not hold back other than abstaining from grains. Yep, no dressing. But I ate sweet potato casserole, green bean casserole (some cracker crumbles did make it so a little enriched flour got through) potatoes au gratin, turkey, and gravy. Plenty of carbs! I did not count of course and I ate till well satisfied.

Here is what happened after an 18 hr fast starting 8pm Thanksgiving day:

Not bad considering what I ate yesterday! Most people take a few days to get back into ketosis.

**TIP** I did a 30 minute strength workout (at the end of my
fast)prior to Thanksgiving lunch.When you know you are going
to take in carbs, try to time it where you do a workout
first. Doing a workout in a fasted state prior to feeding is
a super shredding strategy.If you don't exercise,that's ok,
this is just a tip. And it works as noted.

How to Fast

1. There are 2 types of fasting: dry fasting and water or liquid fasting.

Dry fasting is no food and no water, and it is not for the typical novice. It is used for healing and is amazing at helping just about anything heal! More later on this as dry fasting is not necessary for ultimate fat loss.

Water or liquid fasting is when you take in NO food and just drink water or another liquid like an electrolyte solution. DO NOT just drink water! This is where most people make their mistake as it pushes your electrolytes! You will not feel good and you can “bottom out.” This is prevented easily by drinking a simple solution make with 2 essential salts you need: sodium and potassium.

Electrolyte Solution YOU NEED for Fasting!

Here is exactly what I use that I get from Amazon. Click on each one to take you there, or you can use arm and hammer baking soda, any good sea salt, and NoSalt substitute you can get at any grocery store (it’s potassium chloride). These links are for your convenience.


Dont’ just drink water on a prolonged fast which is 2 days (48 hours) or more! Use one of these electrolyte solutions! If you are eating one meal a day or doing just a 24 hour fast, you don’t need electrolyte solution. Water is fine.

Option 1 (most popular and good for kidneys) : 1 qt or liter of water (fresh, spring water preferred), 1 tsp of baking soda, 1/2 tsp potassium chloride powder (also known as NoSalt you can buy at WalMart, it’s the “salt free substitute).

Option 2 (simplest and it works great) : 1 qt or liter of water, 1/2 tsp potassium chloride (or NoSalt), 1/2 tsp a good sea salt

Option 3 (combo) : 1 qt or liter of water, 1/2 tsp potassium chloride, 1/4 tsp sea salt, 1/2 tsp baking soda

Sip it all during the day as needed to keep you feeling good. If you get any cramps, simply drink more of it. These formulas can be adjusted. Some folks want to add magnesium or other substances, and my recommendation is to stick to what we know works. However, you can add anything you want to test your response once you do the formulas as listed above.

How to Get Past Keto Confusion and Overcome a Stall (BONUS!)

Join My Fasting Focused Lifestyle Facebook Group HERE

Here are some keto diet staples:

1. Bulletproof coffee. Simply add grass fed butter, real butter, or ghee (tbsp) and MCT oil (1 tbsp) to your coffee, and you’re good to go! Yes, butter in coffee is liked by most. blend it up for a mocha color and feel. Some don’t like it, but it’s rare. It’s more of a meal replacement. You can also add some sugar-free sweetener (I recommend allulose! – you’ve probably never heard of this and that’s ok, most haven’t)…Learn about it here! (opens in new tab). Stevia is my next preference. All the other sweeteners aren’t good at all!

2. MCT Oil: This promotes the production of ketones and is used for energy and not stored as fat. Get the emulsified version as you can cook with it. You can’t cook with regular MCT Oil. Below is the one I use:

3. Avocado – just keep a good supply going.

4. Ghee and or grass fed butter – cook with it and add it to your foods to increase the healthy fat

5. Coconut oil – cook with it and add it to foods to increase the healthy fat.

6. Grassfed meats – steak, chicken, burger, and bacon are the main ones. You don’t have to do grass-fed on in terms of macros, but on the micro level, grassfed meat is really good for compared to industrial prepared or processed meat. Stressed out animal meat is inflammatory due to it’s omega 6 levels. Grassfed is actually anti-inflammatory! I occasionally have to make a quick run to the store and grab whatever they have, but 95% of the time, my family eats grass-fed or pastured (free-range) meats.

7. Fresh or frozen veggies of all sorts! I keep broccoli, cauliflower, spinach, asparagus, onion, zucchini, squash non-stop. I toss in others along the way. Depends on what looks good and what’s available. Frozen will last longer and has higher nutrient density! Avoid canned if possible. I will use canned asparagus and spinach in a pinch.

8. Eggs are AWESOME! Unless you are allergic to eggs – they are good for you. They don’t cause problems with cholesterol as myth would have it. Eggs are excellent protein and fat sources. Of course, I recommend cage-free vs the stressed-out chicken eggs for obvious nutritional reasons.

9. Cheese: I always shoot for the raw cheeses made by US Wellness Meats.  In fact, this is where I get ALL of my meats and cheeses. You need to click that link and bookmark it! Keep in mind, real cheese (not processed) is acceptable, but should be done with caution. Not everyone does dairy well, and it can stall weight loss in many cases – not all. I say start with it and remove it if you aren’t getting results.

10. Unsweetened regular or vanilla almond milk – you can do so much with this

11. Nuts – especially raw almonds. Be careful here as nuts are the number 1 food that can throw your macros off. A small amount pack a big calorie punch. A handful is generally plenty.

** Spices are wide open, but you’ll definitely want to take advantage of the benefits of Himalayan pink salt and turmeric. I keep these, Tony’s creole spice, and several dry rubs/spices for cooking chicken and steak. Don’t use a soy based marinade.  Soy is NOT good to consume! It’s great for making industrial products, but that’s it.

Of course, there is so much more, but this is plenty to get you started! I hope this helps. Be sure to subscribe, bookmark me, as I will be posting more. Follow me at keto_drwade on Instagram and if you dare follow me on snapchat, username wadebaskin.

Yours in health,

Dr. Wade

PS…

 

What is the Secret?

If I had to tell you in one sentence, or command, what to do in order to not only lose weight but to achieve the healthiest you, it would be…

Eat real food emphasizing animal fat and protein and use a fasting strategy

Be sure to visit me HERE to see what additional results I achieved by fully eliminating carbs!…The Carnivore Diet!

drwade_physio

DPT, private practice 27 yrs💥#fitover50
Lifestyle Medicine
Carnivore
Ancestral Nutrition & Fasting
Mission: Optimal Physiology, Strength, Health 🖖
👇

Instagram post 2188034611060217603_5670870763 #Repost @jockowillink
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Thanksgiving Turkey.

Even Jocko knows...Discipline = Freedom.
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Nuff said.
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#redpill #truth #cleaneating #redmeat #ilovesteak #steaklover #carnivorediet #carnivore #veganrehab #yes2meat #realfood #keto #ketogenic #antiinflammatorydiet #ketodiet #paleodiet #zc #zerocarb #lchf #nograins #thanksgiving
Instagram post 2178609209455878458_5670870763 It's really not about abs, although they are pretty cool. My wife could care less, my kids think they're funny, and I think it's more about what can you do with them. It's about muscle and its direct relation to health.
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We're designed to MOVE! How well do you function? Your ability to lift, climb, carry, push, pull, get up, get down, balance, move from point A to B with speed and balance - along with "how you look and feel" tell me more about your health than a singular blood test.
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Sarcopenia, the progressive loss of muscle mass and function that occurs with aging, is a widespread syndrome that has a devastating effect on quality of life and ultimately survival. Progressive sarcopenia☠ is ultimately central to the development of frailty, an increased likelihood of falls, and impairment of the ability to perform ADLs. The logical endpoint of severe sarcopenia is loss of quality of life and ultimately institutionalization🤕. .

You can get stronger as you age, you can always improve! We have to engage in exercise in order to develop good strength and function.
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Your eating frequency and macros are your foundation, and we're designed to subsist off of animal-based protein and fat! Sure, we can handle other substances, but essentials first. When you feel good, have no inflammation symptoms, and have great energy...you'll be more apt to engage in exercise💪. Diet first. Say #yes2meat.🥩 .
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#redpill #truth #cleaneating #redmeat #ilovesteak #steaklover #carnivorediet #carnivore #veganrehab #sarcopenia #realfood #keto #ketogenic #antiinflammatorydiet #ketodiet #paleodiet #zc #zerocarb #lchf #nograins #fitover50 #abs
Instagram post 2178196926401488654_5670870763 Ever had a steak that took up the whole table?! This 4 lb Wagyu tomahawk ribeye required a partner (swipe)...but I could have handled it myself as I've proven before 😉 (see Nasville post)... it's good to share healthy eats! I guess that's why I like sharing with you! The days of eating Rabbit food and acting like we're supposed to be grazing all the time are OVER! People by the thousands are re-discovering the truth about meat and how it's the very foundation of our existence. Professionals that have no bias and a sincere devotion to truth are readily adopting ancestral nutrition  principles into their personal and professional lives. The plant-based powers that be are loud and will grow louder and more intrusive, but the truth always wins. This nutritional war is nothing new, as the last 100 years reflects how the vegetarian agenda (via Kellogg and Seventh Day Adventists) has flourished to the detriment of our nation's health...it even resulted in veganism, a true practice in dietary mental illness. The policy pushing, vegetarian board of the WHO and their IARC offshoot have the governments of the world looking at meatless propaganda constantly. But what's different now is that we have social media.  It's harder to dupe the masses with cute so-called documentaries like Game Changers. And when you have shining influential examples of thriving carnivores like @joe_andersen8898 , @strong.sistas , @shawnbaker1967 , @racheleatsmeatandlifts , @chaszero , @mikhailapeterson , and @donnaeureleach ... Only one conclusion can be made. Say #yes2meat .
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#redpill #truth #cleaneating #redmeat #ilovesteak #steaklover #carnivorediet #carnivore #veganrehab #yes2meat #realfood #keto #ketogenic #antiinflammatorydiet #ketodiet #paleodiet #zc #zerocarb #lchf #nograins #fitover50
Instagram post 2177493376759481214_5670870763 Not a very impressive meal as I'm using as a midweek fasting refeed. Needed to knock off some bloat from New Orleans birthday trip (took 1 day to achieve,) plus I wanted to lean out a little more and get it done in 1-2 weeks:💪 Pre-Holiday Shred ha!  I'm metabolically flexible now so fasting is easy😎. I know to some it's "not fun" and they'll do any diet that allows them to eat all the time (and that's a problem, eating frequency!) 👀

Fasting is part of our ancestry, and I love being able to eat a ton when I want and fast easily if I need. It's nothing new, just forgotten🧠. I'm reading a 1910 publication on fasting and it's amazing all that was known then. We're basically a bunch of whiny babies! Even then, fasting was known as "Nature's safety-valve, an automatic protection against disease." And they were banging out 5-10-20-30 day fasts to fix any ailment you can imagine. 
Moreover, it was known and stated by Dr Salisbury in 1888 that "a diet of broiled beef and hot water is the solution to most problems of the human body." Boom! There you have it...the carnivore diet FTW!🍖🥩🥓 .
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#redpill #truth #cleaneating #redmeat #ilovesteak #steaklover #carnivorediet #carnivore #veganrehab #yes2meat #realfood #keto #ketogenic #antiinflammatorydiet #ketodiet #paleodiet #zc #zerocarb #lchf #nograins #fasting #intermittentfasting
Instagram post 2174569848028362191_5670870763 This was my favorite cut during my birthday weekend in New Orleans...a 45 day dry aged locally sourced ribeye, cooked rare, lump crab from the gulf along with jumbo scallops decorated the top. 18 oz of pure bliss. The waiter told me to not worry about eating the whole steak...I just smiled and proceeded to methodically demolish it...after my tartare and carpaccio appetizer 😁. It was a great kill and feast to say the least.  I'm 52, love being able to eat meat all the time and be healthier than I've been since I was in my 20s! I can enjoy other foods at times, but 99% of what I have eaten for over a year now is muscle meat - combination of grass and grain fed. I go for pastured locally sourced meats and support regenerative farming methods. Food quality makes a difference and so does eating frequency. We're not meant to eat 3 times and more a day. We've been mislead and will continue to be for many years to come. The food industry supports you eating more food more frequently..not less! And veganism is well loved as it takes a lot of plant consumption to keep you alive. A LOT! Then all the adverse sequelae that keep the medical industry busy with chronic disease. Look, it's simple... meat is great for you, a little fasting time can do wonders for your health, salt is really good for you, saturated fat is awesome, cholesterol is amazing for recovery and healing, and eating 1-2 times a day is plenty...oh, and carbs, veggies, fruits, seeds, nuts, and roots aren't essential, only animal fats and proteins are. Your mirror is the best reflection of your diet, then how you feel and function. Say #yes2meat and thrive. .
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#redpill #truth #cleaneating #redmeat #ilovesteak #steaklover #carnivorediet #carnivore #veganrehab #realfood #keto #ketogenic #antiinflammatorydiet #ketodiet #paleodiet #zc #zerocarb #lchf #nograins
Instagram post 2164436570206235167_5670870763 My last bit of picanha, sirloin cap, rump cap, rump cover, or coulett ...depending on what part of the world you're from. It's much like filet, and that fat cap is the bomb. Raw, rare, seared...or whatever - this is a fun cut of meat. I still love my ribeye and strips as my go-to meats. Next in line is ground beef then eggs at times. Occasional meats are quality sources of sausage, bacon, and chicken. Organ meats like beef and chicken liver are tossed in every now and then. Hard aged cheeses like cheddar and parmesan are also occasional accoutrements. My wife and I love a little prosecco and cheese on weekends while I cook steak. As @strong.sistas say, I "aggressively" salt my everything with @redmondrealsalt Kosher and fine sea salt. We keep beef tallow and butter on the ready. Coffee is the only plant-based substance my body experiences weekly.  Been eating like this along with occasional fasting for well over a year and have fully restored my health and vitality. Now, I'm a better dad, husband, and PT that leads by example and truth. Many of my friends, family, patients, and community members have changed their lives for the better, and they also act as beacons of health. Truth and RESULTS, not dogma, always wins. F*ck the Game Changers suckumentary...what a crock! And I'm sure there are more agenda-based lies headed our way. Say #yes2meat as a base of your nutrition and thrive. Get to know your local farmer/butcher  and let's return to sane, healthy, regenerative food production practices. #no2fakemeat #carnivorediet #nograins #cleaneating #regenerativefarming #beef #meatheals
Instagram post 2162650072636999917_5670870763 Ground beef in butter, pork rinds, aged cheddar = carnivore nachos. It's a family fun favorite. I season the meat with a a little seasoned salt and just good ole plain salt by Redmonds  @redmondrealsalt. We do this about twice a month. We all need less crap and more meat and salt. Break your carb addiction and realize that you don't have to eat 3 times a day... That'll change your life. .
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#carnivorediet #keto #ketocarnivore #nachos #carnivoretips #carnivorelife #lchf #zc #zerocarb #fasting #intermittentfasting
Instagram post 2156814954169228642_5670870763 Now this is a tomahawk! It's a Wagyu special that is supposed to serve 4. I added lump crab and allowed them to bring the mashed white tubers and the spruced up herbivore food. Non stop comments from the other patrons and servers about the "awesomeness" of that big chunk of health😋...interestly, no one seemed interested in the white or green vegetation 🤢. Instinct...its in our DNA. Eat good quality meat and be healthy my friends. Cheers 🥂.
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#ribeye #ribeyesteak #tomahawksteak #theveranda #cleaneating #healthyeating  #healthyliving #carnivorediet #carnivore #zerocarb #zc #lchf #highproteindiet #ketocarnivore #ketogenicdiet #omad #fasting
Instagram post 2152499441234520168_5670870763 This is one way to fight back 😝

#Repost @carnivorememes
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🥩 🥩 🥩 Follow us on Facebook! Link in bio. #carnivore #healthyeating #cleaneating #no2fakemeat #antiinflammatorydiet #carnivorediet #carnivoretips #carnivoredietplan #ketogenicdiet
Instagram post 2151232518827998669_5670870763 12 lbs of primal health going on the grill. Feeling salty so steaks are cut, buttered and salted @redmondrealsalt. No veggies, no bread, no potato...not anymore. I know it's still hard for many to wrap their head around eating meat without all the accoutrements, and I'm not saying that you always have to eliminate them. You don't NEED them and that's a FACT. However, just like anything, when you are working on "fixing a problem," it makes sense to be strict on a regimen of any type.  Every different food type is just another variable regarding your body's reactions. So eliminating all the non-essentials seems like common sense! However, we've moved so far away from "normal," that what is now common is besieging us with chronic disease. Moreover normal is now considered extreme or fad.  It's nice not to be addicted to food, to be able to enjoy food, to be able to go without food! We are overfed as a society and eating frequency is our #1 problem in my humble opinion. And when we do eat, most eat crap all the while thinking it's all good. Let's take a step back, really be smart and eat similar to our ancestors. They did not have 1st world problems, chronic disease, cavities, or obesity. We are what we eat after all, and we ain't meant to be a plant. .
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#healthyeating #cleaneating #antiinflammatorydiet #carnivorediet #ketocarnivore #zc #zerocarb #lchf #nograins #hearthealth #hearthealthy #type2diabetes #fatlosstips #bloating #arthritisdiet
Instagram post 2150606122074097185_5670870763 Results so far...What say you?
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#grassfed #grainfed #grassfedvsgrainfed #carnivore #carnivorediet #carnivoredietplan #carnivorelife #yes2meat #nosetotail #farmlife #antiinflammatorydiet #keto #ketocarnivore #meatbasedketo
Instagram post 2149872575424171677_5670870763 Carnivore nachos ... and keto, and paleo, and low carb, and LCHF, grain-free, gluten free,  on and on...Its just real food (gotta watch out for crap ingredients in the rinds)...ground beef, salt (@redmondrealsalt ), aged cheddar, pork rinds and a touch of sour cream on the side. Cooked the beef in butter, too 😁...We do this about twice a month as it's a family treat. Usually a bit of an appetizer while I'm cooking steak🥩! Say #yes2meat, yes 2 real #salt, yes to #animalbasednutrition🐄🐷🐔, yes 2 #cleaneating that's not a bunch of plants 🌱- and watch your health skyrocket💪😁👍. Happens every time. Party on Monday! Ha! Cheers🥂.
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#carnivore #carnivorediet #antiinflammatorydiet #nograins #highproteindiet #carnivoredietplan #zc #zerocarb #keto #ketogenic #lowcarbrecipes #lowcarbdiet
Instagram post 2146256399833871844_5670870763 #Repost @nutritionwithjudy
・・・
We’ve come to think that seasonal allergies and asthma is normal.
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🚫 It isn’t. Sure, it’s common. But it isn’t normal.
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💉Diabetes is common. But it isn’t normal.
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💊Taking allergy relief medicine shouldn’t be the first option. In fact, they can cause memory loss, sleep issues, high BP, mood issues and osteoporosis.
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⚖️Remember, taking meds ALWAYS has a trade-off. What are you giving up in health for the temporary relief of ____?
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😪Allergies are the result of your immune system overreacting.
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☝🏼It’s also a sign that your gut needs support.
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🦠The microbiome is bacteria and other microbes that live in your gut and other areas of your body. We carry trillions of microbes in our gut, including more than 1,000 different species of bacteria. These bacteria help us digest our food and play a crucial role in immune function.
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🧫Remember, 80% of our immune system is in our gut. So when our gut is damaged, the immune system can’t function properly.
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🍩Also, remember that our body prioritizes survival. We’ve talked about how sugar is an immune killer. If we consume a lot of sugar, our immune system will focus on shoveling away the sugar.
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💦Seasonal allergies take the hit.
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👵🏼As we get older, our allergies get worse. No, it’s not age. The gut needs more support.
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☝🏼Skin allergies are also on the rise. Our skin is the largest organ in our body. Our skin usually shows the first signs of what is going inside our bodies. In some cases, the skin can show signs of internal disease before the disease advances.
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⚠️We think of eczema, hives and rashes as commonplace. While they are common, they should never be taken lightly. It is not normal to have skin allergies.
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👶🏻The rise of asthma, especially in children has also increased. Add injury from C-sections, early vaccines and multiple rounds of antibiotics to the gut. Our kids need gut support.
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🍭If you feed your body crap, it’ll be busy shoveling around crap.
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🌾Allergies of all kinds is your tell. Now imagine what’s going on with food allergies.
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💡Heal your gut. Let it rest with nutrient dense meats, fasting, limiting sugar and supporting healthy bugs with probiotics.
Instagram post 2141885782921600469_5670870763 Picanha! Grass fed and finished...12 lbs ready to be cut, cooked and devoured. Tender as filet and with an amazing nutrient filled fat layer to boot. Gotta have those essential fat soluble vitamins D, E, A, and K2 along with plenty of B12 and all the minerals and elements a healthy homosapien needs. At least tonight 😝. Appetizer (I like to nibble while I cook) = raw aged cheddar. Cheers to my healthy high protein/carnivorous animal-based compadres, and prayers for those still struggling with diets based on dogma. May you find #truth that leads to #health, like me and thousands of others. Take the red pill 😉. 💊.
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#redpill #truth #cleaneating #redmeat #ilovesteak #steaklover #carnivorediet #carnivore #veganrehab #yes2meat #realfood #keto #ketogenic #antiinflammatorydiet #ketodiet #paleodiet #zc #zerocarb #lchf #nograins
Instagram post 2140269178429390085_5670870763 Chunks of health for my daily protein intake.  Are you getting adequate protein? Sarcopenia as we age is common but not normal. Decreased activity levels and lack of protein are primary causative factors in muscle weakness and subsequent falls in older adults. And the reason most older adults decrease their protein intake is because they learned they need to limit their meat intake and eat more veggies. Look how that's worked out. When my clients, patients and group members lose their fat, many are surprised at how little muscle they have! "I have no butt!" Is a common complaint. Now the work begins! Fat loss is easy. Muscle building takes real effort! First you need protein. How much? At a minimum I do recommend the classic .8g/kg body weight as I find most aren't even getting that! I highly recommend older individuals consume >= 1.2g/kg with an emphasis on Leucine (ms anabolism.) Meat does the job. What about the often cited potential negative effects of high protein consumption on renal and bone health? They are strictly without scientific merit. I've had no such problems in my patient population.  For active adults, including me, I keep it simple and shoot for 1g of protein per POUND of body weight. For me that's two 10-12 oz steaks.  That's close to 2g/kg which is often used in studies. Of course I do more when super active and training! Get that meat in ya! Say #yes2meat.
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#carnivore #carnivorediet #fasting, #intermittentfasting #ketosis #cleaneating #liondiet #yes2meat #meatheals #ilovesteak #bodybybeef #beef #healthyeating #letfoodbethymedicine #antiinflammatorydiet #highproteindiet #protein #sarcopenia #veganrehab
Instagram post 2139077937884874087_5670870763 Grass-fed Wagyu tri tip 8oz + grilled shrimp surrounded by some kinda zucchini getup on top of a crazy good potato preparation... My guys here know I'm a social carnivore so they gave me the full "special." I also had a good workout prior to coming so a little carb is A-Ok. Being that strict anything can possibly lead to sensitivities, I touch on a variety of natural foods on occasion to ensure my body can handle them and continues to keeps that ability. Chalk it up to hormesis. I ate 2 of the zucchini cuts and for the app I had their famous BBQ shrimp. I know there are many strict carnivores and that's fine. Some have to be due to autoimmune and digestive issues.I was strict for 3 months.  It's the perfect elimination approach. A perfect way to hit the reset button to restore optimum physiology. Then you see how you can exist and adapt to your environment. Figure out your trigger foods and avoid them...and of course, there is no reason to put sugar, grains, or vegetable/seed oil back in your diet. You're sure to experience some of this when out and about as food preparations vary. It's really nice to no longer have food/carb addictions, to be able to fast easily, to use carbs or my own fat for energy easily (metabolic flexibility,) and to partake in occasional dietary debauchery 😂. For 3 years straight, I've been fit and healthy and have helped hundreds achieve the same. It's not about belief in a method. It's about the search for the truth and RESULTS. 💪.
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#carnivore #carnivorediet #fasting, #intermittentfasting #ketosis #cleaneating #liondiet #yes2meat #meatheals #ilovesteak #bodybybeef #beef #healthyeating #letfoodbethymedicine #antiinflammatorydiet #hormesis #hormeticeffect #metabolicflexibility
Instagram post 2137628552508476495_5670870763 This is partly why we'll probably always have obesity and chronic disease. However, those in "the know" can escape the mainstream plant-based carb-laden trap... #Repost @carnivoreketocoach
・・・
Carb addiction is real.
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Sugar activates many of the same centers in tje brain that cocaine and others drugs do.
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In some ways it is harder to deal with since abstinence is not an option.
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That is of course...unless you go zero carb carnivore!
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#carnivore #carnivorediet #fasting, #intermittentfasting #ketosis #cleaneating #liondiet #yes2meat #meatheals #ilovesteak #bodybybeef #beef #healthyeating #letfoodbethymedicine #antiinflammatorydiet #carbaddiction #obesity #howtogetabs
Instagram post 2135413196130038083_5670870763 Going to lean out a little more, so I'm doing a fasting combo this week with my fasting focused lifestyle group ... 48 hours into a planned 72 and I cook this baby for my wife. I get serious hubby bonus points for this true act of love and carnivorous kindness 😘. Fortunately I'm fat adapted and metabolically flexible, so fasting for me is now super easy. Feels great. But man, that steak! Carnivorous woe + fasting strategies = a super sapien diet and a way to restore optimum physiology ... and fast - pun intended. I love seeing the "carnivore diet" explode with more and more people resolving real problems by way of adding essentials and eliminating non-essentials...almost common sense. With remaining problems, fasting comes to the rescue and their lives are forever changed. No going back! I love it. Most tend to settle into a 1 meal a day (OMAD) or small eating window routine with a renewed physiology. What many call intermittent fasting like 16:8 or 20:4 is actually just a normal way of eating. Ok, back to roasting my own fat while I'm in some nice ketosis. Cheers!💪😀.
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#carnivore #carnivorediet #fasting, #intermittentfasting #ketosis #cleaneating #liondiet #yes2meat #meatheals #ilovesteak #bodybybeef #beef #healthyeating #letfoodbethymedicine #antiinflammatorydiet
Instagram post 2128892782696373858_5670870763 My witness to the fact that the 30 oz Tomahawk Ribeye with marrow butter and my bowl of lump crab meat were completely decimated in one sitting 😉... I even ate a little dessert. That social carnivore in me came out, ha! Well actually the cost of the dessert warranted a few bites.  My base is carnivore, and about 2% of the time, other substances. We're basically scavengers after all. I don't do roadkill or high meat...but I know I can if I have to 😉. .
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#keto #ketones #ketogenic #fatadapted #ketogenicdiet #ketowoe #ketosis #ketolife #nocarb #carnivorediet #ketofood #carnivoretips #yes2meat #zerocarb #carnivore #fasting #fitlife #losefat #veganrehab #carnivorenation #grainfree #ketocommunity #antiinflammatory #lowcarbnograins #fatloss #dadbod #ketonians #fitover50 #family #zc #carnivorenation
Instagram post 2127864602036458006_5670870763 Travel food. New York Strip cooked rare. It got in a fight with the veggies and obviously won 😉... Protein trumps fiber and anti-nutrients. 💪😁. Nice decoration. Had BBQ shrimp as an appetizer. Such a simple yet powerful approach to health. 3 years going now on a high protein and fat way of eating. Now being fat adapted and able to go back and forth between energy systems effortlessly is a game changer. Metabolic flexibility allows for using carbs or fat interchangeably...and I can fast easily. This did not happen overnight. I am part of a population that studies do not often address when determining athletic performance on various diets. I literally cannot tell a difference in my explosiveness, strength, power, or endurance ... unless I use caffeine 😉. I don't feel as good on carbs due to water stashing. I feel awesome on a pure carnivore woe. I deviate only for social and experimental reasons. Say #yes2meat and thrive. .
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#keto #cleaneating #ketogenic #ketoadapted #ketogenicdiet #ketowoe #ketosis #ketolife #nocarb #ketodiet #ketofood #ketorecipes #ketocooking #zerocarb #carnivore #Intermittentfasting #fitlife #losefat #lchf #grainfree #ketocommunity #antiinflammatory #lowcarbnograins #fatloss #ketonians #fitover50 #family #zc #carnivorediet
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Filed Under: Diet & Nutrition, Keto, Weight Loss & Fat Loss Tagged With: how to do a keto diet, how to go keto, how to keto diet, how to start a keto diet, what is the keto diet, what to eat on the keto diet

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Comments

  1. Angel says

    July 3, 2018 at 11:39 am

    Awesome! Very helpful and informative! Thank you so much! I can’t wait to get started!

    Reply

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