Fat Burning Hormone: Leptin & Cheat Meal Science: Thomas DeLauer

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How Does it Work?
Fat Burning Hormone: Leptin & Cheat Meal Science: Thomas DeLauer
Leptin is actually a hormone - meaning that once it is released it will travel to another area of your body to make things happen
Once leptin is released from your fat it enters your blood and travels up to your brain, delivering a message as to how much fat (fuel) you have on hand
The hypothalamus in the brain is what controls leptin. The hypothalamus is comprised of an elaborate system of leptin receptors
When your brain answers the leptin, it tells you how fast you can run your metabolism based on how much gas is in your gas tank
Your brain has no way to see how much stored fat you have on hand, it relies on the leptin to determine your state of overall nutrition and fuel reserves
If the leptin signals that it’s low, it means eat more. When you’ve eaten enough, leptin levels rise, and the leptin in your brain now says you’re full - resulting in a full signal
Simply put, it lets your brain know how much fat is in your body. As leptin levels rise, your appetite diminishes. As leptin levels fall, your appetite increases (1)

Leptin and Metabolism
Once you do get a leptin-related full signal then permission is given for your body’s metabolism to get in gear and go
When leptin levels are adequate your metabolism begins to run faster
When leptin levels are too low your brain thinks there is a famine and your metabolic rate is set to hibernation mode - metabolism slows down
Simply put, it regulates the rate of fat breakdown. As leptin levels rise, your metabolic rate increases. As leptin levels fall, your metabolism slows (1,2)
Leptin Resistance
The body doesn’t always listen to the leptin message and leptin resistance occurs
The leptin signal isn’t being heard, so it cannot stimulate your metabolism or suppress your appetite
Because fat cells produce leptin in proportion to their size, obese people have very high levels of leptin
Given the way leptin is supposed to work, these people’s brains should realize they have a sufficient amount of fat
The problem is that the leptin signal isn’t working. There’s excess leptin floating around that the brain doesn’t see
When the brain doesn’t receive the leptin signal, it thinks that the body is starving, even though it has more than enough energy stored
Causes the brain to think that we need to eat more and conserve energy - makes us
overeat and feel lazy (2,3)
Physical activity and enough sleep may help to reverse leptin resistance
Having high blood triglycerides can prevent the transport of leptin from blood and into the brain - the best way to lower triglycerides is to reduce carbohydrate intake
Bottom line: what we consider necessary for good health and weight loss is what’s necessary to keep leptin levels in check
A re-feed day is a day where you increase your calories up to maintenance calories or slightly above by increasing your carbohydrate intake
The purpose of a re-feed day is to help boost your metabolism and help restore your Leptin levels - way of telling your body that you aren’t starving, and that there’s food available
Leptin is highly responsive to glucose metabolism
So when doing a re-feed, you will benefit much more if the majority of your additional calories are coming from good sources of carbohydrates that will turn into glucose (potatoes, pasta, rice, bread, oats and grains)
When done this way, leptin levels will show a significant rise over if you had eaten a surplus of calories coming from more protein, fat, or fructose
More simply, by having a re-feed day you will spike your leptin levels back up and kick start your metabolism to burn more fat - 1 step back, 2 steps forward (4)
References
1) What is Leptin? | Health & Wellness News. (n.d.). Retrieved from www.wellnessresources.com/weig...
2)Leptin: How to Make This Fat-Burning Hormone Work for You | HuffPost. (n.d.). Retrieved from www.huffingtonpost.com/leo-gal...
3) Leptin and Leptin Resistance: Everything You Need to Know. (n.d.). Retrieved from authoritynutrition.com/leptin...
4) Science of Leptin and Re-feed Days | George Heatlh. (n.d.). Retrieved from www.georgehealth.com/science-o...
5) Clinical Review: Regulation of Food Intake, Energy Balance, and Body Fat Mass: Implications for the Pathogenesis and Treatment of Obesity. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
6) Obesity is associated with hypothalamic injury in rodents and humans. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...

[@ed6613]

Show us a video of the meals you would eat on a re-feed or cheat meal day that's best for increasing leptin. Like if you agree

[@ThomasDeLauerOfficial]

Eddie Hollingsworth that's a great idea

[@ricky4379]

Eddie Hollingsworth YES

[@joleanesjourney9757]

Thomas DeLauer Hi. I hope all is well. Can u please tell me what the micronutrients are for a keto diet? I'm confused. Is fat 60 or 70% And what's the daily % for the protein and carbs. Is carbs 10% daily or 30 grams daily? please make a video about this. Thx 😀 Love ur vids. Btw, I'm a 300 lbs, 6'1" tall woman.

[@leesai6344]

joleane alexander 75% fat 20% Protein 5% carbs 20 grams max carbs for the day.

[@TerryGascay]

YES, please!!!

[@DestinyOfficial]

I love how detailed you are about every topic. You are so well spoken and informative. Love it

[@BillyJones-mf3ev]

Thomas, love all your vids, very informative and just the right length. Thanks for all your do!

[@ThomasDeLauerOfficial]

Billy Jones thank you so much! I am glad that I can be of help!

[@Sophia__Sparkles]

Hey Thomas, I just saw this video and it is amazing! Did you already do a video about meals you would eat on a refeed day? Couldn't find any! Thank you for helping! Your impact is huge!

[@sarahstrong7174]

Thankyou for making this information available.

[@ruclloyd]

please do more videos of this topic! Great as ever! Thanks a lot!

[@uncarvedwarrior]

Very helpful. Thanks!

[@hamzN]

Thanks Thomas. Honestly I think what you cover is great and have no suggestions so far. Keep up the good work.

[@ThomasDeLauerOfficial]

Hamza Nsiri that means a lot man, thank you

[@lylawilliams3840]

Hey Thomas... Not all of us are auditory learners so it helps ALOT when your videos have supplemental text or other visual aids. So much great information, but it’s hard to absorb it all singularly. Thanks.

[@jacquelinestrand3156]

I love your videos! The more science I know on how the body works and what each food does is helping me make better choices. The old "it's bad for you" was never enough of a motivator. I would like to see a video on what kind of foods you eat when you're at restaurants. I'm a world traveler and trying to balance eating healthy and also trying new cuisines (which aren't always healthy foods). I'm new to intermittent fasting which is helping a lot! Thanks!

[@That_Guy_Outside]

Seriously great videos. Thanks so much for adding the science but in a way that's accessible to non-scientists. One of my favorite channels!

[@gregharris128]

Really great content. It’s helped me a lot, Thanks Thomas

[@ellenka22]

Excellent and very interesting video. Thanks!!

[@GGKBG]

Usefull information, thank you!

[@user-yz3ft9gm2m]

This was very understandable THANKS

[@CleverThoughts1]

Thomas, your a excellent speaker, and I love how you use facts to back up your videos.

[@questionman5]

Definitely loving the science in your videos. Though your videos about leptin are new info to me; please teach more about hormones!

[@MsGildaB]

Thank you, this really breaks it down. There's so much info out there it's so confusing what system to use for fat loss and maintenance.

[@michaelmenezes786]

I love the info on nutrition no one breaks it down like you do, I especially like when you relate things to intermittent fasting and your workouts. Could you do maybe a week example of how you would structure or schedule your day in terms of combining your tonics in the morning, water, workouts, fasting and cheat meals? more the scheduling aspect of everything and an example, like a day in the life or a weekly schedule?

[@xxxmoexxx1]

Thank you, you explained that very well.

[@beckyshealthandwellnessjou4600]

This is great information Thank You

[@beckyshealthandwellnessjou4600]

All of your videos are great I like to hear about budget friendly healthy meals keep up the great work

[@samiapassos9659]

Keep making videos like this please with lots of science!!! Thanks!

[@harshilchaudhary4916]

Your explanation is perfect!

[@mz4kids]

I just subscribed I enjoy your advice and ho wyou impart the understanding behind it . The swirl of information at times leaves me comfuse dor unsure how to proceed. If we had some sort of schedule of workouts meals for a weel or month it would be most helpful . Kudos on your work and much thanks

[@adamkubiak1933]

Thank you! Great video!

[@zachbarnes5214]

Hi Thomas. I really enjoy the videos you post which talk about the science behind it all and the comparisons you make to understand nutrition better. Putting into simpler terms how food affects the body and how the body processes food helps me stay true to my diet. This video in particular was very interesting to me, a nutrition newbie who didn't pay too close of attention in health class. Thanks!

[@ThomasDeLauerOfficial]

Zach Barnes thank you!! That's why I do it!

[@brandonbest459]

Thomas is definitely my favorite youtuber! Such a smart dude , saving lives one video at a time ! He needs to be more discovered

[@ThomasDeLauerOfficial]

Brandon Best I appreciate that brother. Really! I am really trying hard and I think the momentum is really building. Should hit 100k subs in the next 10 days or so and then it's game on!

[@LG-td9dm]

Thomas your topics are awesome and my physique jumped up on a new level this year !!! Thanks to you !!

[@ThomasDeLauerOfficial]

Leonardo Giardi awesome!!!!!! Thanks man!

[@Aurelius4114]

Excellent video !

[@DaniG._.German]

My college wellness teacher taught us this. Thank for the review DeLauer.

[@vilssonkirwa9703]

I love these videos so much, keep up the good work people!😄

[@ms.lavoie4762]

Love this one! Maybe show a perfect cheat meal for female vs. Male, how many macros are we aiming for on keto or traditional dieting?

[@JohnChatman]

Thomas, if you could develop a series of videos with you going through the process of developing different cheat meals that would be great. Thanks for the stellar content.

[@patsully3215]

Thomas, you are the man. thanks for all the great inspirational videos.

[@ThomasDeLauerOfficial]

patrick sullivan thanks Patrick!!

[@susanaferreira968]

This information is awesome!!!!! Thanks por all your videos. I´m allways on your channel :)

[@chsica]

Would love to see a video or series of videos showing what a day in the life, a week in the life and a month in the life (or long-term) would be for an average man or woman on keto 1. just starting keto, 2. a long-term keto lifestyle and 3. a keto athlete or at least a person living a highly active keto lifestyle such as your self. It would be very helpful to see them organized into beginner, intermediate and advanced so we don't jump into too deep or get overwhelmed trying to implement all of your great advice all at once. Love the videos regardless and very grateful for you taking the time to share without overtly selling. Maybe a course?

[@TheZachb8]

Super informative video!!!!!!

[@Selma784]

Thanks for the info😀

[@willmurphy9618]

Hi Thomas, I would love to see a full day of meals and exercise. Also the supplements that you take pre, intra and post workout if you do at all. Thank you! I love your videos!

[@samanthabeardslee753]

William Murphy I wish I could thumbs this up a bunch. I would like to see this too.

[@suzannedu419]

You explain everything so well! Would love a video on how to structure eating, fasting and feasting with some AM gym time on LCHF/Keto during a week's period of time for weight loss, especially for women.

[@sarahmarzouq1935]

Thank you.

[@crystalbrown2621]

This is a whole new world for me (LCHF way) and what you're saying today makes since. I've got you tagged for being notified and I look forward to Eddie H's suggestion of showing us an example cheat meal day that's best for increasing leptin.

[@deedee00000]

I feel like this video was heaven sent!!! I have been at a plateau for 3 weeks and begging for answers! I saw something about Leptin and just knew you’d have a video about this. I intermittent fast and eat low carb when I do eat twice a day. Been killing workouts, and working out a lot. Eating clean, no cheating at all in a couple of months, and absolutely nothing!!! All of a sudden and out of nowhere everything just stopped. Gonna carb load today then I guess. Complex carbs tho and keep the fat low. I really hope this is the answer to my fitness prayers! Thanks so much

[@jannrobertson332]

This is great...thanks, Thomas. so yes please, I am really interested and want to know more.

[@ThomasDeLauerOfficial]

Jann Robertson thanks!

[@cnasaraha.2140]

thanks Thomas, what a great video, and very well explained.

[@ThomasDeLauerOfficial]

Sarah A. Thank you!

[@Jimmy-Chin]

Please make a video on the best workouts for muscle maintenance or gains while buring fat in ketosis!

[@coastalmomma1981]

thank you for this video. great information andnvery helpful!

[@ThomasDeLauerOfficial]

Jody Day glad it's so helpful!!

[@ianscreamsvideo]

great, i needed this info. loving all the science behind it. my favorite channel right now Thomas

[@ThomasDeLauerOfficial]

ianscreams love that I'm your favorite channel!!

[@ianscreamsvideo]

i find that having the correct understanding helps make smarter decisions and puts me on track to improve health and behavior rather than blindly attempting to lose weight. did real well in 2016, lost a bunch of weight w IF and fasted cardio, less drinking. 30lbs or so. put it all back on w 8 months of drinking, stress and overindulgent eating. now i'm back on track. lost 12lbs in the last 6 weeks. mostly keto, eating all high quality foods, organic grass fed, tons of veggies, IF, low stress, natural herbal supplements. weigh lifting, fasted cardio. cut most of the drinking out, don't need it or want it. Been dealing w self diagnosed insulin resistance/liver problems, and this is doing the trick. seeing the progress and understanding why is helping me to lessen the times i drink and eat crap...making me more excited about my future and having a sense of direction and a plan. very empowering in my overall concept of post 40 life. thank you very much for your videos, it's helping me a lot. I watch a few other ones you probably are aware of. between all of them i'm dialing it all in.

[@rachelmckitterick]

Yes!!! Porridge is my absolute favourite food so knowing this would be a good choice for the referees (high carb/low sugar) is the best! Thank you.

[@kmdwayne]

Hi Thomas. Thank you for so much quality content. I would like to see how you prepare your vegetables for getting the most benefits from them. Foods like cabbage, spinach, asparagues, kale, onions and mushrooms. Raw or cooked? Also do you stay in ketosis when trying to build muscle mass or do you only use it for maintenance or shredding fat? Love your channel keep up the amazing work.

[@joemarcoux]

Great details Thomas. I appreciate the specifics. How about some recipes around re-feed or cheat meals as well as suggested quantities? I've seen and personally experienced cheat meals where it's like a Thanksgiving free for all (and obviously overloaded). Thanks and keep up the great work!

[@jasonschmidt8759]

Very informative. More videos on how what we eat impacts different hormones would be great. For men and women because my wife and I both get a lot from your videos.

[@hannaalexander2046]

Thank you 😊👍

[@lisaschabel5839]

Love this type of video!!

[@ThomasDeLauerOfficial]

+Lisa Schabel my pleasure! Thank you!

[@tazahsan]

First of all, GREAT videos, really love your informative backed by science content! My question: is there a bodyfat % you should be at first before you incorporate cheat meals?

[@bfreewrldwide6200]

excellent idea

[@nishantvyas2992]

Amazing content... Every video is very insightful.. I follow most of your advise and information and I have seen great difference and transformation in my body. My fat percentage has come down to 15 from 22 but simply following your advise. Thanks for sharing your great knowledge.. Keep up the great work..

[@MikeSmith-my1to]

I love this kind of content

[@2009viren]

I loved this video .. have u made a video for anti inflammatory foods?

[@Pinkcandy1966]

I like this video the most. Can you talk about keto weight stall?

[@brigadiergeneral2399]

Thanks Bro

[@Jess_Bishop]

I just wanted to take a minute to let you know how every single one of your videos always blows me away with so much information, but information given in a way that I am able to absorb 95% (except for the very technical terms). I bought a notebook just to make notes on your videos because it's such a rich content that I don't want to forget. Also, your editing is so cool! I like how you sync the context with the footage being played. Anyway, in summary, your videos are excellent and you deserve to have so many more subs and to have your channel growing a lot more.. it will happen, it's just a matter of time! The best luck and keep up the awesome work! Ps: I'd love to learn more about de novo lipogenesis.

[@ThomasDeLauerOfficial]

Jessica Bishop thank you Jessica! That really means the world. We put a ton of effort into making sure that education is coming across cinematic and entertaining! Your words are even more encouragement for me to get better at what I do!

[@lovingatlanta]

👍These fat burning and hormone info video are super helpful. I'm amazed at how you properly pronounce all of those big mouthful words 😃. I love how you explain things and make it easy to understand. I know hear videos are hard work and I truly appreciate what you do! Thank you. 🤗💞🤗

[@isaaccruz1038]

I love all this science based stuff.

[@fulyawolken]

Thomas thank you for high quality videos with such a high caliber communication and enriched yet simplified content. I would love to hear about vegetarian and vegan keto diet for fitness professionals (who are extremely active and teach 3-5 classes a day) .Thank you.

[@ThomasDeLauerOfficial]

Fulya Wolken - Life beyond the Apex with FULYA already working on the vegan keto content! It's a tough one!

[@samuelfischette1792]

11/10 great job! subscribed

[@poochyboi]

I love ur diet videos

[@christopherhernandez4960]

What a fantastic way of describing leptin

[@NecotheFreeko14]

Thomas, Great content man. I pretty much watch every one of your videos and depend on them a lot as I am learning about the Ketosis lifestyle. So far it's going very well! My question is this: Do you incorporate a single high carb cheat meal every 14 days or do you have an entire re-feed day with several high carb meals? One other thing throws me off. From your other videos it sounds like you incorporate a meal or snack that is dense in carbs each day following your morning workout. How does this affect your ketosis?

[@angecharlie457]

would love your opinion on food combining rules, I think this compliments a good diet but like to know more. thanks for you interesting videos

[@MrAkilisk]

This video is very informative and very helpful. Thank you. Subscribed to your channel right away. I do have a question about weight lifting while cut. Is it necessary to lift weight when I try to shred the fat? I am too busy with my work to go to the gym sometimes. Is cardio alone (like cycling 40-50 min every day) enough?

[@erxishang61]

Thanks Thomas!! Your vids truely thought me so much on nutrition. I would love to see you do a vid on guarana. Cheers bro

[@ThomasDeLauerOfficial]

+Erxi Shang okay! Will get it in queue!

[@lindseyfrazier3298]

loved this!! more vids on this subject, please :) I'm obsessed with endocrinology and how it effects body composition. thank you for your work!

[@ThomasDeLauerOfficial]

Lindsey Frazier yes!! Another hormone nerd!!!

[@lindseyfrazier3298]

Thomas DeLauer yesssss 🙌🏻

[@rafikchbaklo]

great video, great share, the content is getting better and better, i love it.

[@ThomasDeLauerOfficial]

Rafik Chbaklo thank you for the compliment!

[@prithwishghosh6209]

i have seen so many of your videos..I like the ways you explain things.it really seems convincing.i have a question.can you make a video on suggested books or source of information from where a begineer can gain systematic knowledge about nutrition and fitness.i am really looking forwardd to your suggestion.

[@PankajKumar-zr3tv]

Hey thanks buddy....this is the best video available for a layman to understand how leptin actually works.... love from India.

[@ribosomeswitch21]

Great video...I'm a huge advocate of a refeed day while implementing a targeted Keto diet. I will usually be on 2 to 3 days of 50 grams of carbs or lower preceding...which are strictly fasted cardio days. This refeed day will also start with faster cardio, I then set my calories to maintenance and almost completely eliminate my fats and replace those calories with starches from rice and sweet potatoes combined with very lean proteins. No weights on this day which allows glycogen to replenish. The following day's pump is amazing.

[@ThomasDeLauerOfficial]

mike martinez yup!! 💪🏼

[@jlhamilton0821]

hi Thomas. love what I've seen so far. I would like to see more on correcting hypothyroidism/Hashimotos, supplementation for those conditions, adrenal supplementation, and pros and cons to using broccoli sprout extract powder and beet juice powder. Thanks

[@ThomasDeLauerOfficial]

jlhamilton0821 definitely solid topics!

[@Sophia__Sparkles]

www.medicalmedium.com/thyroid-healing He's amazing! Helped me a lot!

[@tonychallita165]

Man this is informative

[@virgiliaclarkson1847]

Hi. This may seem like a strange video topic, but here goes. I'm a 20 year old woman, my biggest weight loss struggle is around my midsection which is often a common issue for women. However I've been sick for many years amd have never been able to get my body and health where i want it to be, but after being on keto for almost a month i have seen some improvement in my health which is great. So i guess what I'm suggesting is a video based on how keto can help reduce hormonal problem areas in young women while improving health and how best to achieve those goals. Thank you! I really enjoy your videos, and how informative they are. 🖒

[@PyramidTruth1111]

This is good!

[@ambroserickli]

Great info. I really like the explanation of a high fat diet and what the body is actually doing. Maybe more info on those cheat/refeed days where you let the fats go and now you have a high fat and high card day with low sugar intake.

[@shuaibhussein3203]

great job on explaining cheat meals

[@deesam695]

I was, just last night, thinking that I really want you to have a video about leptin!! thank you. this one was great!!

[@ThomasDeLauerOfficial]

dee sam awesome!! Glad you enjoyed!!

[@anabelenmontoyamanjarrez505]

Hey Thomas! I love your videos they are helping me to understand better my body. I'm happy with it and I love it but sometimes I'm struggling about understanding it better. I'd like to know how does Leptin deals with women period's hormones. Please make a video about it!! Haha I love the way you explain everything :)

[@bobmcnamar589]

i really like your channel, you're very to the point, how about some videos for some that's morbidly obese, you give so much good factual advice,

[@juangenta]

Great information Thomas! Do you have some videos related to best carbs and starches to eat for Refeed days? I consume brown rice but it seems that has a lot of carbs in one serving than potatoes or sweet potatoes... Regards from Salta, Argentina!

[@MONOBLACKMAGIC]

I really liked the video. Here are some suggestions for future videos (that you mentioned at the end of your video): 1. How much do i need to work out if i only want to maintain and not build muscle. 2. What would you need to eat in one day to get 100% of every recommended daily intake and still not brake your maintenance calories. Is it possible without supplements? 3. What is the ideal length of a fast (16 hours? 24 hours?) for spiking your growth hormone 4. Is the recovery time different on different muscles groups? 5. Which are the most healing foods: dna repair, anti-inflamation etc? 6. What can speed up the recovery time of muscle repair except for sleep? Thank you so much for sharing!

[@thefitcosplayerpodcast]

Christopher Raschke just a few answers for ya: it's almost impossible to get 100% of EVERY vitamin and nutrient for your body everyday. the Warrior diet(a type of IF) consists of 20hr fast and 4 hour eating window; that's probably as low as anyone can go. The bigger and more dense the middle, the longer the recovery. depending on how hard you work, obviously. Besides sleep, getting adequate protein, taking amino acids, having a healthy diet(specifically anti-inflammatory foods) and stretching are great for recovery. Berries, dark leafy greens and turmeric are gonna be your best bet for reducing inflammation. Hopefully all this info helps. :)

[@thefitcosplayerpodcast]

*the more dense the MUSCLE*

[@gulhussain27]

Fantastic

[@wildangel4452]

I'd Personally love to see more of the psychology of dieting. The way our mental states affect our weight& nutrition and vice versa. Thank you!

[@ThomasDeLauerOfficial]

Wild Angel I love this idea!!!

[@ngonova9425]

Can you further discuss the research regarding overfeeds and diet breaks with Keto? I've been reading about "full diet breaks" and 7g per pound card overfeeds so I wanted to see what you thought. Thanks for all your help! I payed for your reboot and foam rolling and I think this will be a huge help for any stalls I experience!

[@ThomasDeLauerOfficial]

Jordann Tucker thank you for A) watching my videos B) engaging with questions and C) for valuing me enough to even buy my products. Thank you!

[@reggiegroove]

Thanks for the info. It's all so impossibly complicated. So many "moving parts" just waiting to go wrong and ruin your goals...I'm so demotivated right now. It sucks.

[@Salccc1]

Interested

[@carrari1564]

this var very good Thomas! more of this, more bioc-talk :)

[@anasikarakelian9248]

awesome information. please do a video on supplements that we actually need to build muscle

[@ThomasDeLauerOfficial]

Anasik Arakelian great video idea!

[@MauroofIbrahimmorefeous]

Do a video on calorie calculation for proteins, carbs and fats and how to translate nutritional information from packed foods and whole foods to properly get total calorie count. Thanks for all the informative videos. You are my lecturer and learned so much.

[@lucasrendo3542]

To track food intake you could use my fitness pal app it's like the best app to track macros and calories and about the macro split it really depends on your goal and type of diet

[@MauroofIbrahimmorefeous]

Thanks. Will look on it. However some people might just need a bit of theoretical knowledge to what calories are.

[@x0xnopex0x44]

I was waiting for this video for a very long time! Thank you so much for doing it! And if you're wondering which type of videos do i enjoy the most from you.... Fat burning videos :)

[@ThomasDeLauerOfficial]

X0xNopE X0x awesome feedback! Thank you!

[@x0xnopex0x44]

No problem! Btw, when will you do your next live stream?

[@pourangolshani7792]

Very good informative videos. Mostly practical not all. Any cheat meal on Keto? I did not find anything for Vegetarian Keto diet in your videos . If any may you please let me know? also for products you mostly refer to do you have preference on brand which is really good not that it is advertisement ?

[@carriematiku932]

I like your videos and the info you put out there... The only distraction for me are the multiple camera angles when you cut to a side profile shot (as if you're talking to someone else)... Not us your audience. Your cut-aways on your B-roll footage are fine, but plz just look at us square in the face ( err.. I mean camera 🤓 ) as we will feel more engaged. Thanks for all of the well researched info. 😊