Metabolic Flexibility is the BEST Diet (BETTER than Keto)

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Questions that will be answered within this video:
- What exactly is metabolic flexibility?
- What are the benefits of metabolic flexibility?
- How do you become more "metabolically flexible?"
References
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[@DanielosVK]

I just went off keto a month ago, after a year of being strict keto. And I feel soo amazing! No brainfog, no energy drops and that's despite eating potatos, rice or oatmeal. And I still do keto days on non-training days (2x a week) combined with fasting and I also feel amazing on that days. Still working out in a fasted state in the morning - feeling great. I guess I've become metabolically flexible!

[@Queef_Storm]

Do you mean to say you were having brainfog and energy drops while on keto and then they stopped when you went off?

[@stephaniemoura9325]

I just found out about keto, but the idea of going “forever” low carb didn’t seem sustainable for me, so I said to myself “okay let’s start keto and eat carbohydrate here and there . And this video came up. I feel like it’s the right way to go

[@frostfox1208]

You are going to need a lot of discipline to cycle off potatoes. Good luck

[@elizabethryner]

@@frostfox1208 that's what I thought too. I'm at 11 months strict keto 20g net carbs or less. And on a vacation I ate out at a favorite Mexican restaurant with my kids. If I was going to have a carb meal I was going eat my beloved potatoes! But I felt nothing, and they were delicious, but suddenly I could take em or leave them. But they didn't make me feel all high like they used to. Definitely no longer a comfort food. Surprised the heck outta me! Haven't had any cravings since a week later. I should add that I've done many long term juice feasts, and when I reintroduced potatoes I always went crazy with them! Couldn't get full, and felt like napping after. Keto has changed so much, my anxiety, depression, spiritual connections even. But I never dreamed it would take away ALL cravings even after eating starch again!

[@annemariesmith5459]

Me too! Just don't eat crap like sugar.

[@akabilly]

Strongly agree with this. I was strict keto for a year and my gut developed intolerances to carbs, so although I got learner through Keto, my gut was missing the diversity of foods and that's not a good side effect. Flexibility is key. “According Darwin's Origin of Species, it is not the most intellectual of the species that survives; it is not the strongest that survives; but the species that survives is the one that is able best and adjust the changing environment in which it finds itself.”

[@downtowntarzanbrown7854]

Darwin missed the part of evolution known as “the stoned ape” theory of evolution relating to the ingestion of mycelium.

[@delphinekirkland1757]

Thanks so much! I've found that after eleven months of strict keto, daily IF and periodic extended fasts, which helped me loose 56lbs, my body is very metabolically flexible. I use the keto mojo to test. I still stay away from wheat and sugar. I still fast 20-22 hours daily, 5-7 days a week. I notice that when I eat carbs: my blood sugar stays within a healthy range; I go back to a nice blood sugar level quickly; I go back into ketosis easily. I'm 60 and I have endless energy, especially when I fast.

[@kostar500]

Thats great! Keep it up

[@kvisas3614]

Good to hear that. In how many hours after eating carbs, you are going into ketosis. And are you using any urine keto sticks to check your ketone levels or how do you measure your ketones.

[@delphinekirkland1757]

@K Visas How long depends on the level of activity and the fasting window. I've been using early time restricted eating lately. The 1st evening I'm not likely to get back in, morning readings are affected by wake-up hormones, so the second evening. Lot of variables. The Ketomojo I mentioned as what I use measures blood glucose and blood ketones. Urine strips aren't reliable as they only register ketones spilled into the urine. The Ketomojo glucose strips are inexpensive but the ketone strips aren't. But, no need to bother measuring ketones unless the glucose is below a certain level.

[@SorrentoShore]

​@@delphinekirkland1757I find that it's amazingly easy too fast when avoiding sugar and wheat. I took out sugars in my daily cappuccino in the morning made a big difference. It's important to consume a lot of electrolytes. An electrolyte drink can be made naturally by using good salt my magnesium glycinate and potassium chloride. You can find potassium chloride simply by buying the product called Nusalt, by Morton, it is pure magnesium chloride. A video on this by, "Mary's Nest" here on KZbin is really helpful. I sometimes add lemon juice lime juice maybe even a shot of Gatorade light. Electrolytes are so intensely important when cutting carbs! So for me I go from pretty strict carnivore to the introduction of a few carbs and I'm breaking into the flexibility that way.... I can feel it

[@robertdemarais3327]

Great video. I'm 5'7' and went from 195lb to 160 doing low carb (not keto) with intermittent fasting on days I don't workout. On days I train I have my carbs. So yeah I think being metabolically flexible is key.

[@dt2243]

This is huge, I'd love to see more videos on this experiment. This is almost like saying winter time you're keto(cavemen didnt have access to carbs due to the cold) and used glucose over summer(due to availability of plants and berries). Mind blowing stuff here

[@ceciaosorio2331]

It makes sense, I’ve seen it like this too!

[@caroline61804]

so alternate day fasting with one feast day of vegan low fat and other feast day of meats and low carbs no sugars.

[@kamillatoth3433]

@@caroline61804 Cavemen were not vegan even in summer. The animals were plentiful as they were out of hybernation and walking around and getting fat after a longer period of not too much food. There was also fish available then. It is simply that humans had access to more carbs in summer rather than just protein and fat.

[@asozial0]

More videos on metabolic flexibility! Specifically on transitioning from zerocarb/ketogenic diets to reintroducing carbs and how to best utilize both states!

[@shoka59]

Thanks Thomas. I'm low carb, clearly fat adapted and metabolically flexible. I cycle OMAD, 1 very heavy weights and HIIT training session once a week and 3 meals including carbs and protein after training. Intense career job but best condition of my life at 52. Agree totally with your observation/conclusion, which I think you have arrived at via personal experience. The goal is not carb or fat, the goal is optimal outcome. Use every tool in the toolbox.

[@igwadaa3422]

Well it's hard to foresee long time outcomes aiming for short term results. I really think full keto with 1 day eating all the day and then 2 days fasting is the best. That's what i'm aiming for and i really have the intuition that one time the body get specialized of using ketones (i'm talking about maybe decades of adaptation), the lack of power will turn out into an enhancement. I'm on keto + omad since a year now (on 2mad since a week), and i do 25min hiit crossfit 5/7 and i feel like my body get specialized and more and more used to use ketones for everything in general. plus that extra energy for non having carbohydrates oxidizing in my body and my liver producing uric acid, as well as more stable hormonal activity, less dopamine spikes due to carbs and so negative impacts on my reward system ! i have the intuition keto really is the best diet of all.

[@Hankyuo]

So bottom line is : - Fast - Break your fast with protein and a little bit of carbs - Have a fatty meal later at least 2 hours away from the carbs meal

[@MissDeb-jq6nz]

I gotta write this down...🙄

[@iheartwatches]

Thanks but what a pain in the ass for keto people. After a fast I wanna eat a lot!

[@Hankyuo]

@@iheartwatches From what Thomas said and from personal experience, you can safely binge on protein when breaking a fast, it feels good and you don't get the same fogginess as with excess carbs

[@igwadaa3422]

well, i don't really get why ketones is supposed to not be as potent as glucose to create energy and ATP. isn't our RNA supposed to get used to ketones more and more as the time goes ? i'm on keto since about a year now and i don't feel like non keto people have more energy than me in training (i do 25min hiit crossfit 5/7). i feel like my body get specialized and more and more used to use ketones for everything in general. plus that i get that extra energy for non having carbohydrates oxidizing in my body and my liver producing uric acid, as well as more stable hormonal activity, less dopamine spikes due to carbs and so negative impacts on my reward system !

[@Hankyuo]

@@igwadaa3422 I think keto works great for anyone who tries it too, but the human body uses glucose when doing very intense activity because ketones are a slow steady flow of energy that can't sustain max intensity cardio for example if it lasts over maybe 30sec. During that cardio it still uses the ketones if you're fat adapted but because they can't keepup it's pushed to also use glucose, which isn't a bad thing as long as the glucose is stored in the muscles instead of the liver in the first place. And the more you do these max intensity workouts in a day the more carbs you'll need. Glucose can be created from gluconeogenesis so you still have some on keto, but that too is a steady flow so your glucose reserve can be depleted quicker if the go full intensity. I usually have about 25g of extra carbs a day, sometimes none, and sometimes more when I'm mentally exhausted after a workout but never over 60, and that's how I feel the best. The extra 25g come in really helpful when I have to think hard for a whole day too.

[@Xbitrate]

Loved it! The timing of this video for me was exceptionally appropriate. Please keep this subject active in your channel.

[@rastamon5969]

Perfect for me to im close to 8 weeks on keto

[@countysheepdog55]

*This is going into my saved playlist!* Ever since stripping off all my excess body fat in 2014 it's so easy for me to mandibulate my carbs or throw in a couple of days of fasting and my abs are popping again....👊

[@thegiftandproductschannel2818]

Perfect Thomas. I have been doing exactly the same. Fasting on Omad... and then taking some carbs during the meal. That way my fat burning machinery works 23 hrs in a cycle and then I do a carb reset at night. Sometimes even for a weekend. But once you keep fat and glucose burning trained on daily basis you can switch from the one to the other at will. I believe this is the way for the future. It is easy and flexible. Extremism.... One way or another is just hard to fit into a permanent lifestyle. Plse continue in this direction. Thank you.

[@khevishgya694]

I really got to start listening to what he's saying instead of staring at his biceps

[@thebadger9302]

Same

[@emh8861]

Yummy

[@haveabanana2930]

Lol, he's the hottest nerd ive ever seen.

[@vanessaball8672]

🤣🤣🤣🤣

[@caroline61804]

I got stuck on that hamburger. Dreaming of French Fries now.

[@greywolf457]

Please do more videos on this topic! It's the most important thing. After you fat adapted. How to combine keto/non keto. Is it 1 day - high fats, low carb, other day - high carbs, low fat. Or should it be weekly? Etc. Thank you!

[@dgil3704]

I'm starting to this: Weekdays OMAD/Keto and then on Saturday I break my fast with fruit and eat carbs (mostly still good stuff like potatoes and fruit) on the weekend before stopping at 8pm Sunday night

[@mannyradzky493]

I stay low carb 7-10 days, then I have a high carb day, usually fruit. For me, the absolute best eating approach. This likely represents how our ancestors lived.

[@greywolf457]

@@mannyradzky493 that's my goal too, once I'll be at my goal weight, start eating 6 days low carb, and 1 day "cheat" day

[@breakthecycle5238]

Don't forget resistance training during your diet one of the reasons that people stay fat is because they don't have any muscle mass under all that fat. I guess since this is getting some views I'd like to also remind people that if you haven't done any sports, or haven't had any background of being active AND you're fat, you may have up to A YEAR of building just a foundation of muscle mass BEFORE you see any aesthetic/superficial results. until then, you'll just feel and look, well, fatter. However, you being lifting heavier weights etc. Which means you're getting stronger. Thomas was already an athlete. So he didn't have to build a foundation of muscle mass. You gotta build mass if you want to keep the fat off.

[@MANIFESTFASTWITHJASMINE]

Yes!! Lifting weights keeps u in a state of ketosis easily!!

[@Stockbrot_]

It always bothers me when people do tons of cardio to lose weight and do no weight lifting at all.

[@MANIFESTFASTWITHJASMINE]

Baller Horst better than sitting on the couch 😂

[@lukashviid1961]

I agree 100%!! I find weight lifting much more fun and by the end of the day it’s your muscles that are responsible for most of your calorie expenditure and obviously having more of it will benefit almost everyone!😊💪🏽

[@breakthecycle5238]

plus if ur deep in keto, working out makes you feel super human its crazy.

[@justins7711]

Excellent video, I've started employing a more flexible diet plan and have noticed that I'm able to function quite well on both short term keto of 1-5 days and on a more carb heavy workout focused meal plan. The carbs seem to have helped my muscles work better for lifting while the keto keeps me thin and keeps my brain calm. Cheat days even seem to supercharge my muscles without any weight gain if followed by fasting or keto for a few days. I've made some significant gains since switching to this style of eating.

[@reneecampos1261]

What types of carbs are you ingesting? How do you go about incorporating them in your meals?

[@justins7711]

@@reneecampos1261 To be honest, I'm not that picky about the carbs as long as I make sure to burn a decent amount of calories working out those days. Sometimes I even just desperately need calories if it's an OMAD day, so I'll even go for fast food, but that is still quite rare. I try to make my main carbs rice and potatoes, cold potatoes whenever possible. I do NOT buy bread, and try to steer clear of it still, but I sometimes eat cookies. I'm very strict on keto and fasting days, but the carb days are pretty loose. I just make sure to hit all of my micros in whatever way I need to. Not losing weight anymore, but I changed my goal to muscle bulking, so I am happy with the minor weight gain, still under 5 lbs, that is obviously a composition change from fat to muscle.

[@reneecampos1261]

Justin S thank you for responding . I also use fasting as a tool to maintain my weight after a cheat meal. Works great. I’ll have to try those types of carbs to see how it works for me. Usually I’d rather save any carbs and have cheesecake!☺️

[@ariereynaldy7602]

agree with you. the best way to become flexible metabolism is doing interchange diet like IF+keto when you're not doing high intensity workout, then get some carbs when you're going to workout. i did this to maintain energy level while workout, and maintain my muscle mass to not shrink when i workout too much. i did exercise 4days a week.

[@AnnnnnaQ]

"I was overweight...I was 280 lbs" *Subscribed* *Like* I love to hear from and follow videos of people who used to be overweight..sharing science and personal experience that was successful!👍🏾

[@matthewg9205]

First of all, thank you for your content and all your videos. You're helping many people! Secondly, I've been hearing about consuming avocado pits for nutrition. Seems the common practice is drying them at a low temp in the oven or food dehydrator then grinding em down into a powder to then add to a smoothie. Some say this is dangerous, others say its very healthy as the pit contains up to 70% of the nutrients of the fruit. Idk if this is your style, but a lot of people would like some light shed on this subject. Perhaps a short video would do the trick! Thank you, again, for helping me along with many others in their health! You are a great person!

[@proanswers]

There is no endosperm left in the seed at maturity; therefore, unlike grains of wheat or corn there is no nutritional value. You would be wasting your time and effort. The outershell of the seed supplies a lot of tannins. Factual information abstracted from Stoneback, W. J. and H. Calvert. Histology and chemistry of the avocado. Amer. Jour Pharm 95: 598-612. 1923

[@nodieusa]

I would love to see what your day eating carbs looks like!

[@faisal-ca]

Even if you are metabolically efficient in burning carbs , your body can handle limited quantity before it asks for insulin to clean up.

[@warrencdent]

I started NSNG and very low carb over 5 years ago, was 30 lbs overweight and lost all the weight with no exercise in about 7 months. For the first 2 years I was very strict, one cheat meal a month and even then it was usually sushi (rice not being so terrible overall). I then started intermittent fasting, and over the years have gone from 16:8 to 18:6 to largely one meal a day (24 hours roughly). I am now realizing that as long as I am steady with fasting, my extreme ability to burn both fat and carbs pays off with zero weight gain ever. I do exercise, fairly light for a 50 year old male, but am somewhat active. The key is exactly what he outlines here, get extremely fat adapted first by staying low carb for months. I mean very low carb, keep it under 20g per day if possible and maybe consider 50g the high point. Once adapted get into fasting, at least 16:8 daily, and your body will not be inclined to store fat as it used to.

[@huntsman528]

This maybe one of your best videos. At first going on and off a keto diet was hard. I felt sick coming out of keto. Now, I don't think I even notice.

[@jonathanberry9502]

I've been saying recently that it is variation not variety that is the spice of life.

[@Dan-up1ut]

At least for me, the bottom line is I feel like crap and am low energy after eating carbs (barring a few crusty veggies) so I'll keep things going with my fats and protein for now. Truth for me is that I've relapsed on carbs a few times (usually on date nights) through my journey but have been able to jump back into fat adaptation pretty quick after. Hoping that means I'm more metabolically flexible but it's a slippery slope. I need to treat myself like a carb drug addict to stay on track.

[@sahilgarud7213]

I’m 5’7 was 190 lbs down to 143 lbs shredded with six pack through metabolic flexibility. Great stuff!

[@maximkurze3634]

Last week I searched your whole channel for Videos about metabolic flexibility and I was really sad that there were none! And suddenly you did it!😍 I am so happy that this topic is gonna be discussed by you now, since I am just trying to improve my met. flexibility! I love your work!! Keep it up😊😊🎉

[@sorrysock3269]

Thomas, I have to say that in the last while the clarity of your presentations has increased a lot. The information you are presenting is much clearer and easier to assimilate (at least for me). Well done, sir.

[@CesarNostradamus-wj9uq]

This is what my trainer taught me. Basically of consuming about 100-120 net carbs maximum. If your active enough you will go in and out of ketosis. He said basically their are benefits of burning calories from both energy sources.

[@CesarNostradamus-wj9uq]

Basically keeping your carb fuel tank of low not necessarily ketosis but low carb.

[@kamillatoth3433]

My favourite carbs to add in the winter are chestnuts, honeycomb, blackberries and heaps of mussles / clams. In the summer I like honeydew melon, nectarines, oranges, apricots.

[@eileenurquhart4744]

I like that your videos are brief but to the point. Not drawn out!

[@RS-pu9ti]

Always the best information from Thomas. Thank you for sharing 🙏

[@manjeetmalhotra4606]

Arey yeh pagal aadmi hai

[@Magnulus76]

Beans and mushrooms are great for keeping your blood sugar level. It does take time for your microbiome to adapt, however, and you must eat them regularly.

[@WTFisgoingon8]

I've been on and off keto for a few years now. initially lost like 30 lbs during pandemic and kept it off for awhile. Now I've gained the 30 lbs back and been on keto and scale has halted. Getting frustrated and don't know what to do as I still believe keto and carnivore are very healthy

[@anonperson3972]

I do IF, no processed sugar or fructose (cant eat fructose), high protein and fairly low carb. I add keto for a few weeks here and there and some days a week to help enforce flexibility. But I prefer to have higher protein and some carbs for my fitness performance.

[@MANIFESTFASTWITHJASMINE]

We are just alike. I’m always saying “I figured it out!”. Lol yea, I was keto/fat adapted for 3-4 months and more symptoms kept piling up. More irritability, difficulty coping with stress (which is not normal for me) feeling hungry all the time, then it turned into CNS overload and I was adf too. I just realized I needed a “reset” for my hormones, ate carbs for a day and I feel great!! My endorphins are back and I’m not hungry!! Total shift! So now I’m trying to figure out how to stay fat adapted and incorporate carbs like once a week or something to help with leptin, Seratonin and dopamine levels. How many carbs in a day would do it? 125 carbs once a week?

[@proanswers]

Did you do any blood testing to determine when you were in ketosis. If you dont check your blood then your just guessing what phase your body is entering or currently in and at what level- symptoms dont create accurate cause and correlation picture. From there you could determine what carbs to utilize for glucose fuel- 125 carbs might be the answer for you might not the testing will guide you of what to adjust. There are machines that can calculate glucose and ketone levels with different strip papers- this one might be something to consider www.amazon.com/Keto-Mojo-Glucose-Testing-Ketogenic-Carrying/dp/B0789G8KTG/ref=sr_1_5?crid=3OVMWHUKF5E5S&dchild=1&keywords=ketone+meter&qid=1597522796&sprefix=ketone%2Caps%2C200&sr=8-5

[@MANIFESTFASTWITHJASMINE]

Pro Answers I check my levels with the keto mojo blood monitor. 6am ketones were not traceable. By 3pm they were 0.6

[@christianbitar8446]

MANIFEST FAST WITH JASMINE That is insignifact. I agree with the whole experimenting and finding a good solid meal plan etc. But generally speaking. You don’t get mental clarity nor much in the way of less hunger by just 0.6 mmols. Usually above 1.5-2.0 mmols. I have personally realised that myself by being very hungry with less ketone levels. I however cycle with carbs today so and enjoy that anyways!

[@TeraBitts]

I felt the same yesterday!! Took some good quality carbs and feel so much better!

[@CarbageMan]

Keto doesn't have to be high fat. If you easily and regularly slip into ketosis, that's pretty keto. I've been fasting on weight training days and eating sous vide chicken breast after a protein shake with a rice cake mixed into it. I'm getting leaner (not smaller, not bigger.)

[@songsofthecentury3909]

Fasting for a Week or Two Shifts 20lb(50% of that will be water). I just have 2L water & unlimited black tea & coffee. Once the fat is gone the HGH will actually start being produced in good amounts to keep you lean. Human Growth Hormone is the Life/Youth hormone because it makes muscle & keeps you lean. Cortisol is the death hormone(Reference Dr. Nicholas Perricone). Also, Resistance training is far more effective than Cardio. Total Fasting always uses Fat first & very little muscle if any. There are plenty of studies to back this up in Dr. Jason Fung's book Obesity Code.

[@Treeink1]

Thank you Ill try it

[@StephBsimon]

I didn't want to hear this back then and today I got a Lumen on the way. I'm going to reintroduce carbs in a mediterranean low fat style on carb days -- keto and fasts the rest of the time. Man man you got this down so long ago...

[@aliyahabader]

I've been keto for a while and have a cheat day once a week where I eat processed carbs and sugars, it has helped to drastically limit my binges but if it helps me become metabolically flexible too then I'm happy!

[@Riosgirl98]

That is a terrible strategy

[@thakraken6995]

@@Riosgirl98 if it works for them why does your opinion matter?

[@FrankieZG]

I think if you can stick to only one day a week of cheating it can be fine

[@aliyahabader]

@@Riosgirl98 I understand why you would think that since it definitely kicks you out of ketosis but it's helped tremendously with my binging, I haven't binged in 2 months! which is great since I've struggled with it for 2 years (clinically diagnosed and going to therapy). I think controlled, scheduled indulgences work best for me. But thank you for sharing your thoughts :)

[@aliyahabader]

@@thakraken6995 Exactly! Different strokes for different folks.

[@katiehaysom7238]

🤯 This makes so much sense for my own personal experiences. Thanks Thomas!

[@bakiprinc]

Hm... But Dr. berg doesn't agree. He said: after coming on and off keto in beginning, he realised that the pain after small satisfaction is just not worth it (or something like that). I feel what Thomas is saying, and I would like for him to be right (who doesn't love carbs) but I just don't know... I'm 1 year in keto, rarely fall off the wagon but last couple of days I just crave carbs more

[@uslovsua]

Finally, words of wisdom! This topic definitely needs more attention...

[@craigleewhite6317]

Dear Thomas. Craig absolutely entwined into everything you have to share about nutrition, especially how to loose the weight to get healthy/fit here. Not eating after 7.00pm is generally a rule, leading into overnight fast then waiting all way through to up to anything between 4.00 pm until 7.00pm again, everyday only eating Chicken wings plus sausages or Tuna or Sardines, with some fish oils after working out. Then showering then drink Supergreens, eat Chicken while wait for Sausages with sip of Apple Cider vinegar before hand. Try to get some magnesium a bit of salt before full body work out 1hr 10 mins per day before eating the above.. Thomas, I see in your photo's you once had bad complexion on face. I too have the same marks about my chin/face how on earth did you clear that away for what appears for good on your handsome good self today? Also Thomas on myself it seems the stubborn belly fat, plus fat about about the nipple area is evident still. I hope this next Eight weeks of Keto/low carb only 30 grms carbs once in week. Plus Supergreens powder daily barely any carbs in there will teach my body to Flex the Mets:) Thomas Good going man. It may seem jumbled above. Your smart! See you.

[@jasonhurst8599]

I actually find fasting from morning to morning; or noonish to morning much, much easier as it is easy to keep busy for the first 10 - 14 hours of the fast (work, daily activities, exercise, binge watch a TV series or movies, etc); then you sleep the next 6 - 8 hours or so; so you'd be sleeping during the latter portion of the fast when a person would tend to become hungriest. This way you don't HAVE TO try and push through several MORE hours after waking before you can eat something. You can just have a workout in a fasted state first thing in the morning, then break your fast with your post workout meal. Easy Peasy.

[@velmataylor1798]

I like the idea of a Booby Parrish paleo and Thomas Delauer carbs/paleo cylcling. Still eating clean, carbs or no carbs

[@kristicarouth5085]

I've become fat adapted after doing intermittent fasting and keto the first 9 months. Now I just do omad and eat somewhat normal. My body can flip easily from fat to carbs.

[@akeshharrypersad4487]

i practice this already when i'm fasting i fast. when i'm eating i eat everything in moderation with respect to serving size for each food group. For strength training or endurance i add a little carbs. For typical HIT no carbs

[@jlee1936]

This is also good to keep in mind for women, who need carbs at certain points in their monthly cycles to ovulate and maintain a healthy cycle

[@ankhera]

Cool, so I accidentally did this... started Keto over summer, but increased carbs over winter when it's harder to get keto friendly veges. I'm trying to eat local and seasonally, so it works well.

[@SorrentoShore]

The answer is simple people that are overweight are insulin resistant. Also there eating so many carbs that they're holding a lot of water. I suggest doing a moderate carnivore diet, and adjusting the body to get into at utilizing fat, then like 6 weeks into it introduced a little bit of carbohydrates and then back off again on the carbs You have to be in control of your diet though to do this this is exactly what I'm doing. I've totally noticed a change in my body and I am definitely losing fat, and mostly off my gut. First and foremost my goal is to get my gut in better condition and I know that that means then I will lose fat body fat.

[@Lance54689]

I think we should be specific when we say what "eating carbs" means. I eat carbs. Out of the 14 meals a week that I eat I eat carbs in about 3 of them, and never sugar, almost no fruit. I also go 3-4 days each week with no sugar/grains/starch, and about a 20-4 2MAD everyday. We have gotten so out of control with carbs as a society, I think we need to recalibrate what a normal amount of carbs looks like. Most people think what I'm doing is extreme, I think of it as a normal amount of carbs.

[@fabienpaillusson7390]

Yes there is carbs from eating a bunch of cashews and carbs from eating donuts. Not the same at all. It is not clear what he is implying on that front. It is also not clear either whether "switching to carbs" should imply quasi-absence of ketone production. "Using fats" can be done without producing much endogenous ketones...which is less beneficial for health than using fats for ketones (as far as Tom's reports in the past years go).

[@Lance54689]

@@fabienpaillusson7390 My concern here is that some people read this and think that they can eat grains/starches and even sugars in every meal or most meals and be metabolically flexible. And maybe that is what he is saying. I just don't think that is feasible for those, like me, that so easily carry lots of body fat. That being able to be metabolically flexible will always require regular fasting and/or extended periods of seriously low carb intake.

[@fabienpaillusson7390]

@@Lance54689 to be honest I am not sure why an average person would want to be "metabolically flexible" if they are not pumping iron everyday or something

[@johncarter835]

PPAR alpha is increased by exercises. Also low carnitine can contribute to metabolic flexability.

[@KJB0001]

so is this the explanation for why some of us should do Carb Cycling?

[@50KaliberBMG]

Thanks

[@deecee9251]

I've been doing this with cycling... long endurance rides of minimum 3 hours with 16+ hr fasts, sometimes I'll throw in some carbs in the last 1hr, or 2hrs if its a longer ride (say, 5 hour ride), and then I do some big, vo2 max efforts where I will eat some carbs 20min before, and midway the effort. These are generally 45 to 60minute rides. I'm finding excellent results both in endurance and power.

[@seedmeow3070]

I'd be intrested in seeing what kind of carbs you implement when you come off.

[@pauljcote]

probably why atkins had the 'fat fast'. He said it was to shift metabolically resistant people.

[@RechtmanDon]

70 years old, keto for a year, Tri and Chol mid-normal range first time ever, still working on rebuilding liver. What do you recommend for the sources of carbs? Potatoes, artichokes, carb veggies (carrots, etc.), fruits, grains?

[@1023kdawg]

Fasting, Fruits and or clean carbs around 11 - 1, clean meat and veggies for dinner. I go both keto and decently hi carb. Sometimes same day, sometimes alternate days, but never combine them all in one meal.

[@elizabethklopson7855]

This is really interesting. I've been watching your videos for the last 9 months doing both keto and IF and I'm down 30 lbs. Have another 20 to go but would really like to plan for the long game of longterm health and weight control. I really want to understand and become metabolically flexible. Can you do more videos on this topic? I'm especially curious on what a plan might look like to go from keto/IF to long term metabolic health/flexibility/maintenance. Also, how do you know when you have achieved metabolic flexibility?

[@alexoja2918]

I've noticed that when I eat some sugar in the evening my ketones go higher in a few hours and the next morning, and I seem to get tired a bit easier (good). Less severe spontaneous waking up at 4am too. Also it's very nice mentally. Generally I eat during a period of 4 hours every day. Seems I'm healthier with short jumps out of ketosis, even if I use sugar for it.

[@bar60strong23]

Thank you...I have found fasting has been the game changer for me. I work out consistently and vary my workouts. And since I live in Italy...I do eat some fresh carbs once in awhile! Note I said fresh, no preservatives, what a difference in taste, enjoyment, and eating correct portions make. Enjoy yourself, while your still in the pink! #60andslammingit

[@jumari63]

Hey Thomas just wanted to give you a big heart felt thank you as I have been following you for months and I have lost over 50 pounds and right now I am just looking for what I call the "Best of both worlds diet" for maintenance and also just to have a relatively normal life enjoying carbs and maybe a little bit of Vino or even beer now and again. Metabolic Flexibility is exactly what I am looking so please post more videos on this topic. Muchas gracias from Spain.

[@bradymoon1889]

Mon- Monk Fast (36 hrs) Tues & Wedn- 7 Am to 11 Am Eating window carnivore Thurs- (24 hr fast) Lunch & Dinner Keto Friday & Sat- Healthy but not not keto Sun- Keto. Also no eating after 7 PM

[@Aydynn_]

Stoped everything to watch this. Very helpful info content ...ALWAYS!!

[@0627thecavie]

Yup sister

[@kitheartist]

Same

[@robertavillella6485]

Literally stopped everything lol!

[@riteshmendola124]

On keto my blood glucose goes really low fasting glucose is 51 and after meal 58.what should i do. I m in keto from 4 week. Plz suggest

[@naciye3827]

I came of Keto for Xmas and put on half a stone. It’s taken me 3 months to get back on Keto and if. I felt awful not doing Keto and if.

[@spinnettdesigns]

Moderation ALWAYS wins. It’s ei dry to see you excited over this, great explanation , so clear. I’m 💯 on board. THANK YOU for keeping us all informed 👏

[@jessicakeen5428]

Would we know if we are metabolically flexible if we start testing with keto mojo tester?

[@DanielosVK]

Umm, no, keto mojo will only tell you if you're in ketosis or not

[@esv4008]

I eat carbs only for dinner (say half a sweet potato or a bit of rice and beans and even a small fruit) but keep my fats down at that meal. Then I fast 12-16rs each day and workout in a fasted state. I test using my Keto Mojo and I always have ketones. I don't eat carbs for breakfast and for lunch a very minimal amount. Those two meals are mainly fats and protein based and for dinner mainy protein and some carbs but not fats or just a very tiny amount say a bit of avocado oil to cook. I am feeling great. I learned about metobolic flexibility through Autumn Bate's channel on youtube if you are interested. Her guidelines (I purchased them though) have been amazing. However, she teaches you everything you need with her videos alone without any need of purchasing anything. She also has a facebook group called AENpeeps which is pretty nice. Worth checking out her channel if you are interested in this topic and how to get there.

[@artgamesforfun]

assuming one has already used keto to get to their weight goal, what is the best way get metabolically flexible : #1 - carbs & intermittent fasting (i.e. limit fats), OR #2 - cycling carb meals & fat meals?

[@suanderson9094]

Great video with support for metabolic flexibility. Can you cover where and how eating protein fits in when you eat fats or carbs?

[@MrKentakie]

Currently at my Low Fat & Carbs, High Protein Phase and the change I see is great. After some adjusting of my body (2 weeks the same weight fluctuation) it goes smoothly down. Around 3 kg / 6.6 lbs lost, not all at once but in the span of a week. Though my 36 hour fast through monday is probably helpful as well as my weight training monday & thuesday totally fasted.

[@DominicM.-po2ui]

Totally confused on how fat gets into the cells and results in insuline resistant; never heard of that before. So, when you go low carb, you rise fat intake and go Lower on fat when you increase carbs? Thought glucose was the energy source of choice regardless…. Confusing.

[@hopes5174]

I admire how you are so honest even you are on keto i love that Ps plz tell us why som woman including me gain weight on my hips even with hip and Thighs workoit

[@ronmorey3475]

Great enthusiasm. That is a great quality in any trainer/teacher! Cheers

[@LizandSkatz]

WHOOP! Tom has helped us lose over 80lbs between us so thank you so much 💕↖️

[@COREC1]

you can eat once a day everything or couple times a day with keto meals

[@curtwilliams4890]

Is carb cycling an effective way to attaining metabolic flexibility

[@MystiqueRoz]

Would like to know as well.

[@galaga6846]

Yes

[@lrader5195]

Thank you for this video. You explained it so nicely! I hadn’t understood this after weeks of other videos and articles. You nailed it!

[@cherryl225]

metabolic flexibility seemed exotic and beyond my reach not long ago, but being in a deep fast changed my perception. flexibility is achievable now with regular upkeep, but in this state i am/was upset that lifelong keto meant never having more than 20 carbs or else its ruined. no enriching family experience at the restaurant table, and being as stingy as an arrogant vegan at an easter dinner. keto is one of the best tools around and should be stuck to for enough time to be flexible, but its not the entire purpose of living. if a person can regularly fast comfortably for 3 days (the hardest fasting days) then there should be no issue having carbs, this way you achieve balance. this deep fast taught me i can fast anything off at any time, part of what was so upsetting. its so contrary to strict 20 carb keto.

[@lukeash3029]

Very interesting info Thomas! Everyone has to find the style of eating that works for their bodies. It’s mind blowing how complex yet amazing the human body is! 👍🏾👍🏻

[@Gobbly99]

That was a bit complicated to understand but sounded important! Thomas, please in your upcoming video explain if we are obese and doing keto and fasting for atleast 3 months for fat adaption, then according to your logic in this video, how much should be the fat, protein macros we should be consuming(considering the fact now that we don't have to be crazy in taking fats on keto!) Please explain this in next video, iam sooo confused😢

[@alenasenie6928]

I can back this up with my personal experience, now is hard to gain weight and hard to overeat, both were easier before doing keto, and I am counting also the experience being out of keto, is hard to gain fat even when before I did keto it was easy to gain fat

[@robertb4563]

Maybe I am OCD, but where does Thomas tell you exactly what an overnight fast is? I am sure that whatever study he is quoting is delineating that in great detail. And if he is quoting a study, why doesn't he put the link to the study or at least the study in the footnotes. I like Thomas, but sometimes I think he is full of it, because there is no backup data.

[@forestlittke4649]

Does Pelz agree with this ... she strongly suggests to use variation fasting.

[@Artstewsimpson]

My partner is not supportive of me doing Keto and insists on putting carbs on my dinner. I can avoid the potatoes and bread but other carb-laden vegetables like carrots and peas are too hard. I doubt I will ever go into Ketosis at this rate.

[@mohammedyounus23]

Basically do alternate day fasting to be fat adapted during the fast and then carb adapted during the feed. Could you do a video on cold showers?

[@50KaliberBMG]

You can just come off a long fast and then eat carbs, you’ll bust up your mitochondria get a lot of bad symptoms but you will find yourself shifting back into full fasting. Even shorter fasts (for me 24-72hrs is short not showing off) And the bilipid cell membranes (THATS ALL CELLS IN THE BODY) are going to get badly damaged @thomasdelauer can you please explain the shifting process?

[@SbergPunkt]

Perfect content. Like in nature, there are times you have lots of food and tines where you fast. We just have food supply all day all year long and not used to switch this fat burning mechanism on

[@skittless3949]

You’re so awesome!! Appreciate every single video you put out there. Not sure if you’d be willing to do a more “science-y” video elaborating. Regarding the fasting, do you mean you alternate between fats and carbs between days to utilize them better? Can’t wait for part 2 & other videos!! Thank you for all your time you spent researching!!! :)

[@Nicknameunavailable-ki4ei]

Metabolic flexibility is the goal. You have to get healthy before you can attain metabolic flexibility. IF and low carb is the way to get there.

[@beardedchef5756]

What I do is ketogenic diet for several months like 4 months and then I do whole 30 for 6 to 8 weeks. I lost 50 pounds in a 18 month of time. However I think ketogenic diet is way better for me! I eat way less now. Before this I could eat all day.

[@rab3926]

This was great information really clear! Im just a beginner and becoming new to this world, thank you for video!

[@nanfoodles]

This is great info once you have lost the weight. Keto is still the only rout when you are overweight. Staying in ketosis is how you lose weight.

[@zahvagemaserick9891]

Thomas Utilize Delauer

[@danijan9076]

i figure that out for my self afters years of doing keto then switching for periods of carb usage and always random fasting days, i find after all this time my body uses both and can switch very fast from one to the other i feel it on the brain, but was not always like this it took years of doing stupid things, i thought i was crazy by thinking like that you the first one telling me im not crazy

[@jahnwizlmbru131]

So everything doesn't work for everyone Thank you. .bt need more Totally confused

[@reneecampos1261]

Yes, please explain more!!

[@BestCaseHypothesis]

Definitely interested to hear more about this, thanks for the video!

[@ericshubert2007]

It's rarely just one thing. Thanks for another leading edge video Thomas. Nerd on!

[@KevinRall]

Question...I want to be flexible as you describe between fats and carbs, but when I eat carbs I just feel horrible. Are there approaches to becoming more flexible between carbs and keto without feeling like crap during the moments of transition?

[@TeraBitts]

Follow what your body is telling you. Have you been on keto for at least 90 days already? Have you eaten bad high glycemic carbs? I've been 90 days into keto and had a cheat day yesterday, only good carbs, eice, beans, pumpkins, cassava and also red meat, sausage bacon and cheese. I'm sure I feel better than before, my body was screaming for healthy carbs and I just respected it. Now I feel a lot easier to keep following the diet in which I was fatigued

[@belleray2]

Thanks Thomas, great info there