PSMF Episode 6: Why doing your PSMF This Way Matters For Best Results

Clearly, a protein-sparing modified fast has everything to do with protein right? You need to know not only how much protein to have and why that's important, but also understand protein timing and what is the most optimal time to have it. Knowing when to have your protein can make a big difference in the results you can achieve.
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[@duststorm7287]

66 years old. I just eat till im full. Strict carnivore mostly beef. I lean out with PSMF very nicely. No sarcopenia for me. Gym 4 times a week with a trainer now to hold me accountable. Life is fantastic. Thanks for all you do! We have to get out the word to seniors but unfortunately most are carb addicted and dont care. They would rather take meds. No thanks. I would rather eat beef and thrive.

[@DrKarlGoldkamp-KetoNaturopath]

Keep it up. you are the example to follow. Love it.

[@combolock99]

Do you take any supplements?

[@duststorm7287]

@@combolock99 NAC That's it.

[@carolinetheberge4671]

Well I may have just found what’s going to work for me! 65 Female, have done keto for a few months and transplant dr said quit keto high cholesterol. I did but went back for past 4 months. Getting over Omicron since 6 days ago and doing keto and alternate days of PSMF. Waiting on my protein powders to be delivered as I can’t get enough protein without maxing fat and carbs!….and it’s late!ugh! But I know I’ve lost muscle over the years and have to rebuild. Doing weights ? Got to learn somehow! This is the best explanation of why we need so much protein, education that makes sense! Hope I can do this with good results, thankyou for a great video,I’m inspired!

[@Aurora3242]

Thank you for your time. I have subscribed, I am finding it easier to follow along with you than alot of the keto doctors (I still love them) - sometimes there's too much science for my brain, you make it easy to understand! I wish my doctor was you

[@DrKarlGoldkamp-KetoNaturopath]

Glad you are following and this is making sense for you. Keep going.

[@laurarance4352]

Just found this channel. Thank you for all the great information. Will be stalking your channel. Lots of love from Texas!

[@DrKarlGoldkamp-KetoNaturopath]

Awesome! Thank you!

[@fernreis7856]

Excellent! You explain it so well. Thx.

[@DrKarlGoldkamp-KetoNaturopath]

You're most welcome.

[@hannahbagnall1845]

I like how you explain things; new sub here :)

[@DrKarlGoldkamp-KetoNaturopath]

Thanks.

[@idefixsheep]

Hi! Thanks for your video. I am a 44 yo old woman from Greece, obese with binge eating disorder. I have hasimoto and insulin’s resistance. I just started psmf, it’s the 5th day. Fingers crossed to manage stick on it.

[@karlgoldkamp8490]

Good to hear.

[@lydialady5275]

Thank you for this! I'm set firmly against protein powder, and my favored protein is hunted, trapped, or fished, which must be local and wild by definition. Not an option for too many, but I shared this talk with my mom, who thinks I'm nuts for eating protein over the cheap, tasteless starch with bits of canned vegetables. She just wrecked her car and needs more protein to heal; you've got a style of explaining that she will understand, a key to getting change to happen. Thank yoy!

[@DrKarlGoldkamp-KetoNaturopath]

I'm with you. Good luck to your mom.

[@lizkeith1356]

great delivery. great information. thanks.

[@nancychan7821]

Thanks so much! I am hooked! I love how you explain everything!

[@theresajopson4157]

Very Helpful! THANK YOU! Love the simplified version of explaining this.

[@MrAnemonehost]

Great info thanks so much you guys are the best but use large text for those of us using a a phone jeees!

[@DrKarlGoldkamp-KetoNaturopath]

Will do. Thanks.

[@scottjohnson676]

PSMF seems like a fancy term for the diet Adkins was prompting a few decades ago, which worked quite well for me. Very interesting information that I've never heard before.

[@karlgoldkamp8490]

Very different. Atkins was not new just better marketed than his prefessor dr Pennington from the 1950. The two are similar in that they both advocate for higher protein. Spend a few days at Duke seeing patients with Dr. Westman who follows and worked with Atkins.

[@YeshuaKingMessiah]

Fancy term for high protein Which Atkins was But when it didn’t work he would advise highfat! Which is, yes, ketogenic diet. High protein works for some. I need fatty. Carnivore would work for someone like me as it’s fatty. No lean meat.

[@DrKarlGoldkamp-KetoNaturopath]

@@YeshuaKingMessiah Atkins did work for many people and nothing works for everyone. It was because of his success that aspects of the classic ketogenic diet came back into current research in the 1990s When Jim Abrams started the charlie foundation for his son who had severe epilepsy. No Atkins was far from perfect, most of what he did had been done before from his predecessor Dr Penninngton, and before him Dr Livingston at Johns Hopkins.

[@Msfelixthecatz]

Hi! I'm so confused. I'm older so was interested in the chart which states I should eat 1.6-2gr per kg. The other chart (for women) shows 1gr per lb of ideal body weight. Is the chart for older people for total body weight or ideal weight? Somehow it's not adding up for me. What am I missing? Thanks!!

[@DrKarlGoldkamp-KetoNaturopath]

This play list of videos I did should help you understand completely: kzbin.info/aero/PLa0O8ZbBUKLdlY5NniK9Tqvr1yvtVET8R

[@ingridferg9779]

Thank you for explaining in layman's terms. I switch off when the science gets too much. I am binge watching your talks.

[@DrKarlGoldkamp-KetoNaturopath]

It's a balance for sure.

[@cearilindubhlaoi9507]

Very helpful thank you so much 😊😊😊👏👏👏👏👏

[@christinespence5807]

I would like to see your video about resistance training.

[@TheTamrock2007]

Pretty new to the channel and am absolutely loving your delivery and the information. So thank you. Today I've committed to having enough protein. Looking at the calories to get there is putting me way over my calories my Fitbit had set for me for weight loss. Guessing I ignore that for now?? Eating ground beef and wild caught salmon today. Aiming for 160 grams of protein daily. 5'11 female

[@gkimunge]

Sleep time is when your body repairs itself and not break down muscle. Growth hormone is produced at its highest during this time. Protein before bed is not required if you eat adequate protein during the day..those amino acids don't magically disappear because its bedtime.

[@DrKarlGoldkamp-KetoNaturopath]

What you are stating is incorrect according to the research over the last 20 years. Nothing is black and white. You can wish this to be true but it doesn't make it so. Glad you are thinking about it. You might want to check in to some of the research from Dr. Steward Phillips from McMasters University and others who have spent their professional academic lives studying this.

[@hollyhock3945]

I am enjoying your presentations. I have been doing clean keto since Feb.2021 and introduced IF around the middle of March. I typically do OMAD or 2MAD if I am unusually hungry. I have been consistently losing (40 lbs since Feb, 40 more previous to that), but still have about 115 lbs. to go. I need to have a hysterectomy soon, but want to lose another 40 lbs. before having it. Been looking at PSMF but honestly, I am not hungry enough to get that much protein in. If I take cheese out, it would be harder. I like meat...but not on this scale. I can't stomach the idea of just meat and eggs...literally. I tried increasing my egg consumption for protein and thought I was going to hurl the rest of the day. I usually add my protein to a big salad. Today I added 8 oz of hamburger to my salad ( along with 2 boiled eggs and 2.5 oz.of cheese) and still didn't come close to my protein for the day, but that is all I have had because I am not hungry the rest of the day. I know you do very little to no veg., but I can't see myself getting to a carnivorish way of eating because that much meat is not appealing/ doable for me at all because of reduced hunger and my like, but not love of huge portions of meat. Any suggestions?

[@hollyhock3945]

Forgot to mention I will soon be 54. Having steak often is not in our budget...we do have beef liver some.

[@DrKarlGoldkamp-KetoNaturopath]

No. when you eating dairy (cheese ) and veggies you do feel full. That would not be what we refer to as PSMF. Maybe that would be a non-psmf day (ie a keto day) depending on your macros.

[@hollyhock3945]

Thank you. I wasn't attempting a PSMF day because I knew the veg and cheese wouldn't qualify, I was just trying to see how close I was coming to my protein numbers for the day. I wanted to try incorporating PSMF 2-3 days a week to speed weight loss and build muscle, but that is so much protein to get in a day for me from meat alone. Thank you again.

[@psmitheasy]

On YT I watched a keto couple try out PSMF for a week and both reported that they were "hangry" meaning that they felt deprived. That is my fear. I am a recovering food addict who has found some stability using Dr Annette Bosworth's Keto Continuum and I am stuck at the 16:8 level. My window is from 5am to 1pm. I think that the 2 cups of cold brew with sole water early mornings bumps up my blood glucose to 105 and I struggle to avoid eating until 7am (trying to shrink the window to 20:4). The Dr Boz advisors tell me that 35 % protein is too much and that I should either increase my fat percent (which is now 60%) or do a 36 hour fast. I am afraid of fasting because I don't want to trigger the "hangry" feelings. Your video looks promising for me to try at least 2 days a week. If I have some protein like cottage cheese around 4pm, I think I could get to sleep without the hunger cravings. Please don't advise me to give up coffee. I have given up so much in the last year that it would be too much for me at this point. I am just looking for a less difficult way to stress my mitochondria without the long fasting.

[@karlgoldkamp8490]

I love coffee. Baby steps. You’ll do fine.

[@annav7538]

Some people do PSMF 2-3 days on 2-3 days off (maintenance keto).

[@YeshuaKingMessiah]

Ketosis would prevent hunger, let alone being hangry But you have to GET in ketosis. Then you’ll feel the difference. Thus ur advised to up ur fat to higher ratio.

[@judilacavagoldkamp1069]

I am not hungry doing PSMF - I do 3 days PSMF then clean keto/carnivore the rest of the days - make sure you are eating enough protein

[@sumrandumguy7177]

for the ideal body mass, is this in a fasted state? or does this include water/food/"waste" that has yet to be excreted? does this include fat or is this purely lean body mass? if body fat is included, what's is the ideal body fat percentage used in this calculation/chart?

[@SunnyCLT]

Subscribed! I as having a tremendous success with 20-4 IF after watching/reading Dr. Jason Fung. Your info is contradicting, so I am wondering what you think is the minimum time between meals, assuming I can eat around 30-35 g protein per meal, 4 meals a day? Currently I can eat my entire protein for the day in 2-3 hours and I feel just fine. I have not lost too much muscle and I am not even doing resistance training (yet).

[@DrKarlGoldkamp-KetoNaturopath]

IF or time-restricted eating, has been around a long time. It is of benefit if one is consuming carbs throughout the day. Once you step away from carbs the idea of IF is irrelevant. IF is about 'giving your pancreas a break' in that it doesn't have to produce insulin to control your blood glucose levels. First thing is : Do what works for you. If this is going well for you don't change. But when one is primarily a relatively high protein and moderate fat consumer then IF doesn't really provide any specific benefit Specially in regards to Muscle protein synthesis. Hope that helps. This video you might find interesting in regards to the history of fasting verses PSMF . Not exactly what this conversation is but related. All the best.

[@caseybrannon4975]

My .02 if you care to read. 3 years ago I lost 60lbs fasting, doing low carb and omad 4-5 days a week and 2mad the rest. It works great, but I did no exercise and I'm sure I lost more muscle than I would have liked, but getting the fat down was my priority, and it worked. It also fixed my metabolic issues. That said, after I lost the weight I started lifting weights, in the last two years I went from 170 to 190 and the only thing that got tight were the legs of my pants/shorts, my shirt sleeves, and chest. Still wearing the same waist size as I did at 170 :) Now, what I learned very recently is that carbs and sugar can make you fat, but they are not responsible for "metabolic syndrome". Not alone anyway. The real cause of that is vegetable oils, specifically the high amounts of linoleic acid in them. Scientists can induce diabetes with veg. oils in a ZERO carb environment. I don't think Dr. Fung (who I follow and watch a lot of his stuff) is missing the point entirely, but he's missing the keystone to the puzzle. In other words he preaches low carb and fasting, which removes the match for the health problems and that works... to a point. But without the linoleic acid component there is no need to remove the match as there is no kindling to ignite. Check out some of Paul Saladino, MD's podcasts with guys like Brad Marshall from fireinabottle.net and Tucker Goodrich on the topic. I've started eating fruit and honey again and feel great and have no fear of getting fat again or type 2 or any of that stuff.

[@DrKarlGoldkamp-KetoNaturopath]

@@caseybrannon4975 Glad you found your way. No one thing suits everyone. I'm quite familiar with your references and know some of them personally. Each is marketing their take and some of them have changed their perspective. Oils yes of course are a problem ... Naturopaths have been preaching that for at least the last 3 decades, sugar is carbs, btw, but yes few people know that if you have very little fat, and good carbs can be fine. The problem is high fat and high carbs (and having poor quality of both together ie processed foods).

[@SunnyCLT]

@@DrKarlGoldkamp-KetoNaturopath thank you! I thought protein had insulin response too, so why is IF not relevant to ketogenic or psmf diets? Appreciate all you do!

[@DrKarlGoldkamp-KetoNaturopath]

@@SunnyCLT IF is really about not eating carbohydrates for a specific period of time. On PSMF you're already not eating carbs so it's pretty much irrelevant. Going deeper one could argue that 'wait a minute no it's about MTOR verses AMPK (growth stimulation verses fasting/starving mode) . The fact that people are burning their excess fat on PSMF and building Muscle (MPS) makes that argument nearly as irrelevant... moot.

[@Maggied50]

So I am a 63 year old woman who needs to lose 30 pounds. How many protein sparing modified fast days would you recommend per week? And on the days I’m not doing a protein sparing modified fast, wine, cheese and crackers OK?

[@DrKarlGoldkamp-KetoNaturopath]

The main difference between the PSMF days and the non-days, like the weekend, is having more fats. Some people do actually have some carbs on those days but I would not recommend doing that. In terms of how many days I would recommend, I would start with 3/wk and see how you're handling it then add the 4th day. PSMF needs some replenishment that includes organ meats, egg yolk

[@Maggied50]

@@DrKarlGoldkamp-KetoNaturopath Thank you so much! 😊

[@samuelbrainsample]

This presentation, for the most part, echoes Tim Naiman's P:E Diet. One thing about eating 1g/1lb of protein per pound of "ideal" body weight is that it's pretty difficult. I currently weight 165lbs but always thought my ideal weight was 150lb. These other charts and Drs. echo that feeling. I always get stuffed eating that amount of protein though (150gr). I had a brief email exchange with Dr. Naiman and he suggested I should be eating 180gr of protein a day. Yikes. It doesn't leave much room for vegetables and some occasional fruit.

[@DrKarlGoldkamp-KetoNaturopath]

I completely disagree. I've living this way for a long time. Usually when people comment as you did 'oh it just too much protein' what they actually mean is that they are adding it to what they are currently doing. in that case, absolutely it is too much. I was a BIG promoter of vegetables etc. Now any more. Here the play list. My perspective is exactly the opposite. You may want to catch up: kzbin.info/aero/PLa0O8ZbBUKLdlY5NniK9Tqvr1yvtVET8R

[@agnesosipow-morawska7209]

Is it 1 g of protein per lb or kg?

[@DrKarlGoldkamp-KetoNaturopath]

1 gram of protein per pound of ideal body weight. Yes it is mixed units on purpose.

[@utopiadweller]

Can someone explain why we shouldn’t eat dairy on protein modified fasting days? I have a serving of Skyr on these days which has 19 grams of protein, no fat, and 6 grams of carbs. It helps to eat this with the chicken breast.

[@DrKarlGoldkamp-KetoNaturopath]

It's not so much about the carbs or the fat, but the casein and even though this is an icelandic/norwegian dairy product which probably makes far better as in cleaner than most american similar dairy products, it is primarily about the casein. If your reason for considering PSMF is about weight loss: drop the dairy.

[@utopiadweller]

@@DrKarlGoldkamp-KetoNaturopath Thanks! This is so helpful. Have a great day 😊

[@shelleyclarke9325]

Does your wife have recipes somewhere for her egg white bread?

[@judilacavagoldkamp1069]

all of our recipes are on www.ketonaturopath.com - Garlic Rosemary reicpe ketonaturopath.com/garlic-rosemary-bread/ Cinnamon Bread recipe ketonaturopath.com/cinnamon-bread/

[@jennyholding5272]

I’m old, obese with arthritis. I swim fairly slowly for 60 mins a day. Is this resistance training?? I have never eaten this amount of protein but I will try.

[@thebadger9302]

Resistance training is using weights.

[@harriscarol513]

Swimming is cardio AND resistance. Swimming is a fantastic exercise

[@jennyholding5272]

@@harriscarol513 thank you. Xx

[@lynnecobb9399]

I just saw a new study that says decreased protein gives longer healthier life...can you address that please?

[@DrKarlGoldkamp-KetoNaturopath]

That claim has been around for at least 30 years if not 70 - 100 years. Send me a link to this 'new' study and I'll consider it. My email is in the description at the bottom.

[@Deanriley]

Big help! I was trying to get all my protein in 1-2mad.

[@DrKarlGoldkamp-KetoNaturopath]

Glad it was helpful for you.

[@Aurora3242]

Should all our food be weighed raw or after it's cooked for macros?

[@judilacavagoldkamp1069]

ideally I would say weigh raw - but it is sometimes difficult to do this - especially if you are cooking steak and the steak will end up being multiple servings - I ended up weighing cooked most of the time

[@Aurora3242]

@@judilacavagoldkamp1069 Thank you, Judi- I have been weighing after it's cooked but I always see both ways- it can be very confusing- Thanks again for your time😊

[@happyperson8372]

What about with stage 1 kidney disease and 200 pounds to lose?

[@DrKarlGoldkamp-KetoNaturopath]

I've mentioned in more than a few video of the last month that with kidney disease you have to be monitored via you nephrologist. It is a hard place to be with kidney disease and considering focusing on increasing one's protein in their diet. So No that is one of the conditions that really has to be followed.

[@YeshuaKingMessiah]

Go keto Highfat

[@MichCoccaBene]

so if i have alot of belly fat but low visceral fat (according to scan I had done), I'm Fofi?

[@DrKarlGoldkamp-KetoNaturopath]

Just the opposite if I understand correctly. Fat on the Inside = viseral fat, Fat on other outside is the fat on your belly that you can touch, grab, shake.

[@rje4646]

Do you go by the weight you are now to figure out protein, or the weight you should be at your height?

[@DrKarlGoldkamp-KetoNaturopath]

you go by the height your are now primarily. Here's a playlist on how to do this: kzbin.info/aero/PLa0O8ZbBUKLdlY5NniK9Tqvr1yvtVET8R

[@caseybrannon4975]

Been concentrating on protein quite a bit over the last few months, but new to the PSMF stuff. Why no dairy? The fat content? I don't have any issues with casein.

[@DrKarlGoldkamp-KetoNaturopath]

Casey, we don't do dairy because it is a problem for us. Personal choice. Plus though, nearly 90% of the 16,000 patient/clients I've seen since 1999 if there was one thing consistant amount that 90% was when the remove all dairy fro two months and then re-introduced it, they all realized how much better they were feeling. For what ever reason, the dairy in the US (clearly there are probably exceptions) is problematic for many many people. It's not just the kind of casein (A1 or A2) or the latose, or the estrogen or Bovine growth hormones, or the antibiotics that have to be used on them, but the collective of all of that. Regardless why a person came to see me, they had to step a way from dairy for two months if they wanted to work with me. So I come from merely seeing what a difference it makes in so many people's lives, nothing else. Once they experienced that things improved without dairy and documented that, I no longer cared what they did. They're in charge of themselves, not me.

[@caseybrannon4975]

@@DrKarlGoldkamp-KetoNaturopath Thanks for the reply! Makes sense. What about butter? I could probably give up my yogurt and cottage cheese, but butter would be HARD.

[@DrKarlGoldkamp-KetoNaturopath]

@@caseybrannon4975 That's often asked. My standard reply is for two give it all up, then after the time is up re-introduce the forms of dairy you commonly had one at a time say every other day. You may be surprised. As they say, if I had a dime for every person that told me they didn't have a problem with dairy, yet report 'just an overall wonderful improvement' I would be a rich man ;-)> Btw, feel free to address me as Dr. Karl, or Karl or Dr. Goldkamp, whatever.

[@OctoberRust1973]

So breaking it up into small meals is better than OMAD?

[@DrKarlGoldkamp-KetoNaturopath]

completely. Since we are talking about whole food sources of protein, Having sufficient protein per serving spread out over the day makes a tremendous difference in regard to Muscle Protein Synthesis (MPS). OMAD is ok, but you're not getting the same effect of MPS with the same daily amount of protein. So yes breaking it up into 4 servings is ideal. If you are a peak performing athlete even 5 servings per days is better.

[@OctoberRust1973]

@@DrKarlGoldkamp-KetoNaturopath I’m definitely not an athlete.😚Almost 48 year old woman in peri menopause. I lost 70+ lbs last year (started in the 290’s) on regular keto with a lot of “keto junk” as well as meat and low starch veg. I have degenerative disc disease with spinal cord compression so my exercise is very limited and last year into this year had a lot of bed rest. I’ve always had rather muscular calves and noticed what I guess is sarcopenia in my calves along with weakness, pretty alarming at my age. Now I’m researching PSMF because I want to preserve the muscle I have left while I lose more weight to get the pressure off my spine. I would rather break the meals up because I get full very fast and feel bloated.

[@DrKarlGoldkamp-KetoNaturopath]

@@OctoberRust1973 Good plan. You clearly understood the message here. And absolutely do your best to reduce or eliminate your sarcopenia. Keep me post on your progress.

[@OctoberRust1973]

@@DrKarlGoldkamp-KetoNaturopath 👍

[@DrKarlGoldkamp-KetoNaturopath]

@papa p Jose If you're talking about PSMF than yes it is more effective in terms of MPS (muscle protein synthesis) to spread out your protein over more than one eating event. ideally 4 times if you can. Plenty of research to back that up. It something competitive body builders knew for a while. after age 50 it is very helpful to stave of Sarcopenia.

[@thedcbroker7264]

Okay..... do you try to keep protein eating at 600-800 calories, or don’t worry about it and eat more towards your protein macro

[@DrKarlGoldkamp-KetoNaturopath]

The process I do, and recommend, is to calculate your protein to your ideal body weight as represented in this and other videos I've done. From there, you can decide how many portions you want to have per day. 4 being a good goal, and even 5 if one is a top athlete.

[@thedcbroker7264]

@@DrKarlGoldkamp-KetoNaturopath I’m in it for a weight loss so I’m targeting it to 170 pounds which is my goal weight but for the first time in a number of years I’m finally under 300 pounds but I have a ways to go

[@DrKarlGoldkamp-KetoNaturopath]

@@thedcbroker7264 It's Karl, or Dr. Karl or Dr. Goldkamp ... Keep on going you will get there. Protein is key.

[@thedcbroker7264]

@@DrKarlGoldkamp-KetoNaturopath thank you doctor Karl

[@laura-leemurphyuta78]

If protein satisfies then Why are the majority of the keto/carnivore/low carb so called “guru’s” saying that the fat satisfies???!!!

[@pjruffin7191]

??

[@jivebunny9892]

Excellent and enlightening - thank you so much.