The Power of Electrolytes During Fasting (And Preventing Keto Flu)

[@GrowGrayMatter]

Here is my first video on the importance of hydration and electrolytes: kzbin.info/www/bejne/e369nn2YgdmXf7Msi=AuUhSntWHRa9i--d

[@lbrooks8061]

EXTREMELY HELPFUL!

[@paulacharman]

Such an informative video, thank you. I am on Day 3 of a 7 day fast and this video has helped me realize that I may be deficient in potassium, as I have been experiencing terrible brain fog, light-headedness, low blood pressure, heart palpitations and muscle weakness. The electrolyte packets don't seem to have the right balance for me, so when I got home tonight I immediately drank a 600mg slow release potassium tablet and within minutes I began to feel better. I am also going to try adding the 2 doses of L-Threonate from tomorrow to see if that alleviates the brain fog. Thank you so much for this video.

[@grandmak990]

Please add more videos on supplements. Thank you for sharing all that you do. I do unflavored LMNT.

[@GrowGrayMatter]

Thank you for the kind words and the feedback. I will be adding a video about sleep supplement soon. Do you have any specific supplements you would like me to talk about? Unflavored LMNT is a great option. I do enjoy their flavored varieties, but I save them for my eating window

[@grandmak990]

My question is what do we really need to take that we cannot get from our food? I'm very low carb, meat based. Need to increase movement for sure.

[@GrowGrayMatter]

Not everyone needs to supplement@@grandmak990, but a lot of people feel much better when they add minerals. Most people don't get minerals from their water like our ancestors did. We also eat food that comes from mineral-depleted soil. Our diets sounds very similar. I am ketovore but have a couple carnivore meals per day right now. My electrolyte needs may just be higher than yours, because I feel pretty rough if I don't get my sodium, potassium, and magnesium :)

[@markrasmussen8446]

On my fast days, I am using one packet of LMNT diluted in 44oz of water. Seems to fix any issues I have had in the past. That is a higher amount of water than most use probably but I think it tastes good and I can just sip on it all day while I work.

[@GrowGrayMatter]

Thanks for sharing. I think most people would do great with 1 LMNT. I have always needed a lot of electrolytes. Part of the reason is that I drink a lot of water as well. I have been that way since I was a kid. What got me into trouble was drinking soda like it was water :) I am glad that you have found what works best for you :)

[@papillonbleu721]

I also use one pack of LMNT per day. I have it in 32 oz of water and sip it at work. I also put chocolate LMNT in my coffee sometimes - but only about 1/4 to 1/3 of the packet in one cup.

[@GrowGrayMatter]

I still haven't tried chocolate@@papillonbleu721. Is it good? I have heard that it tastes a bit like a hot chocolate

[@BroJerHWG]

Ive been on carnivore now 120 days... doing now my third 36 hr water fast...i began using redmonds relyte and sea salt during the day... am going to increase it to 2× daily during this fast...have had horrible leg cramps, serious constipation, muscle/ energy weakness on carnivore.. thinking the minerals are low... now 20lbs down, bp is normal w/o meds, am seeing a reduction of autoimmune disease symptoms. Overall, Carnivore been very positive..

[@XAUCADTrader]

These are great presentations! Good pedagogy too.

[@zachrat9083]

I take 1500mg of sodium and 1500mg of potassium in 32oz of freezing cold water. I do this three times a day. Everyone I have seen usually has really low potassium. I think the 1:1 ratio is much better for my mood. I have tapered off the potassium chloride a bit because it did cause gut irritation after a while. I will probably bump the potassium down to 500mg per 32oz even if I don't feel as good.

[@annewamai5641]

Are there other forms of potassium other than potassium chloride that one can take? I have been scared of bumping up my potassium because of all the warnings about too much potassium though I seem to have potassium deficiency symptoms..

[@zachrat9083]

@@annewamai5641 Cream of tartar or Potassium bitartrate

[@Joy80JJ]

I use Remond the real salt people Re-lyte electrolytes only when I fast longer than 24 hrs. My only symptom is a headache/brain fog.

[@GrowGrayMatter]

That is great to hear. I am happy that you have figured out what works best for you :). I have never tried Re-Lyte, but I have heard several people mention it. I will look into it

[@JamesWrightLBC]

I like LMNT but when I'm fasting I tend to use Keto Chow fasting drops. It's more cost effective on longer fasts when it's my sole source of electrolytes (up to 2TSP per day, the equivalent of 3-4 LMNT per day, which would add up in a hurry). I drink a lot of water while fasting.

[@GrowGrayMatter]

Thank you for sharing. I never thought about calculating the cost per mg, for example. Fasting Drops will always be part of my arsenal. They saved me a few times when I was first learning how to fast. I hope that all is well. Keep it up!

[@JamesWrightLBC]

@@GrowGrayMatterThank you! and Thanks for the video; lots of solid info here! I'll also try the supplements you recommended here.

[@GrowGrayMatter]

I would love to hear how it goes@@JamesWrightLBC We are all on this journey together

[@paulsimmons4064]

not currently using electrolytes, but I will now, and report back.

[@GrowGrayMatter]

Please do. You should notice a difference very quickly if they are going to help. You may not need them if you feel great now, but there is nothing wrong with a test. They make a noticeable difference for me. I hope they do for you as well :)

[@irmareitz701]

Thanks for this video Doc. 😊 Very interesting. I have a hot drink when I’m fasting made with 1/4 teaspoon Cream of Tartar and 1/2 a teaspoon of Pink Himalayan Salt in a hot water. Sometimes I use 1/2 teaspoon Braggs ACV with the salt instead of the cream of Tartar . I just use as I feel I need if I’m feeling hungry or weak or if I feel a headache coming on. Daily I take 2 x 450 mg magnesium glycinate capsules first thing in the morning and 1/2 teaspoon Epsom Salt (Magnesium Sulphate) before bed together with 1/4 teaspoon Cream of Tartar which also keeps me regular.

[@GrowGrayMatter]

It sounds like you have found the perfect plan for yourself. That is great :) I know several people who use Cream of Tartar for their potassium. I need to try that. What does it taste like?

[@GrowGrayMatter]

Thank you for sharing@leighleigh8725. I don't use Sweet n' Low, so I have never seen that. I Googled it to be sure :)

[@GrowGrayMatter]

I will let you know if I can find a satisfying reason why@leighleigh8725

[@papillonbleu721]

I use LMNT and Redmond Relyte.

[@GrowGrayMatter]

That is a great combo :)

[@laserhobbyist9751]

I used to use LMNT but I refuse to pay the high price anymore.

[@the.trollgubbe2642]

I have been drinking zero gatorade , and vitamin water zero sugar, to make it simple, seems to work

[@JemyM]

On days I walk I tend to drink; 1 liter of coffee, 0.5 liter of (zero calorie) energy drink and 3 litres of water tasted with a fruit concentrate. That's 150 oz of fluid, while caffeine is diuretic. On eating days I salt my eggs and I have a somewhat salted meatsauce. Every day I eat two tablets of potassium (270+270mg) and a potassium+magnesium tablet (300+300mg potassium, 240+240mg magnesium). Thats 1.14g of potassium and 0.48g of magnesium.

[@GrowGrayMatter]

It sounds like you have a great plan that is working well for you. It is interesting how each of us have such unique needs. I drink a lot of fluid as well. That is part of the reason I keep my electrolytes so high. Keep it up!

[@madammim694]

redmond real salt makes a wonderful electrolyte, flavored or plain.

[@zbubs7784i]

Check out Loren lockman

[@heironymousnevs]

I find I don't need a lot of electrolytes over shorter fasts. But if I get the occasional headache (rare) I drink some warm salt water - and they go away. I to have fasting drops, magnesium and potassium pills, but they're there as a just in case

[@GrowGrayMatter]

I think that is a very smart plan. There is no reason to add extra electrolytes if you are feeling great, but it is important to have a plan in place if you need them. Fasting drops were a lifesaver for me in the beginning. I have always needed electrolytes while keto or fasting, but the drops allowed me to top off the tank if I wasn't feeling great. Thanks for sharing

[@julioemilioestevezgaviria7789]

What about phosphate

[@elisabethkanter]

Most impotent question and not answered

[@Acquisition1913]

Amsr 💫

[@GrowGrayMatter]

One of my best friends told me that I should start an ASMR channel. I guess I already have :)

[@sissi8610]

thank you!

[@Nogi-aka-DJNugz]

Great video

[@GrowGrayMatter]

Thanks for the kind words. It always means a lot. Be blessed :)

[@markevenden2386]

Thanks for the informative video. My current electrolytes are all in form of chlorine and its not soluble. Recon i chose the wrong product. Thx

[@Jake-mc8te]

I've noticed when I'm very active I definitely need more electrolytes. Especially in summer. Sometimes as much as 4-6k mg of sodium. If I'm not, I can sometimes go roughly 2 days without side effects but by day 3 I Always need atleast sodium. Just my experience

[@narcissistinjurygiver2932]

Brawndo got electrolytes

[@GrowGrayMatter]

Lol. I definitely get the reference. Brawndo has what plants crave :)

[@barriobarranco]

I used the "Snake Juice" recipe from that mad dude that runs the "Snake Diet" channel...1 litre of water, add 1/2tsp Potassium Chloride, 1/2tsp Sodium Bicarbonate, 1/4tsp Sodium Chloride and 1/4tsp Magnesium Chloride...seems to work and no salty taste! (just be real careful with Magnesium amount it can cause the need to Number 2 if you add too much!)

[@GrowGrayMatter]

Thanks for sharing. I have also heard of people adding cream of tartar for their potassium as well. I definitely know all about number 2 issues related to electrolytes. Potassium caused me a lot of issues until I got the dosage right. I also used to have issues with magnesium until I switched to the glycinate form I will have to look into the snake diet. I have only heard it mentioned on Instagram, and it was never in a positive way. Have you tried it?

[@barriobarranco]

@@GrowGrayMatter No, just watched a few of his videos- the swearing and shouting gets a bit tedious(he wasn't always like that when you go back say 6 years, it's his YT crafted personality which seems to have backfired he's effectively been shadow banned), and there's so many videos... Some of his "theories" and protocols would no doubt work, but again it depends where you're at and how much you have to lose, ie if you have a lot to lose then yes it'll work (say one meal session a day, regardless of the "McQuality"!), if you are nearer the goal like yourself (and me) then probably not the best strategy?? I'm just chipping away but 7 weeks into fat adaptation and I've smashed a few of my local "sprint" PR's on Strava so not losing power but losing weight...and I'm starting to realise that carbs may not be the only source of fuel for cyclists... A good N of 1 study for sure!

[@barriobarranco]

And eating fermented liver will never be on the menu...boak!!!

[@GrowGrayMatter]

I will check him out@@barriobarranco. You should read The Art and Science of Low Carb Performance. The authors have done loads of research on fat-adapted endurance athletes. I am going to be doing a video on fat adaptation very soon. I am compiling the research now. I want to see what the true limits of fat-burning really are. I love starting with the 30 calories per pound of fat number, but we are both living proof that we can teach our body to burn fat faster. Also, check out this article. This is one that I share with anyone who swears the we need carbs for performance: mennohenselmans.com/how-many-carbs-for-strength-muscle/

[@GrowGrayMatter]

LOL@@barriobarranco

[@right6771]

Why can't we just drink Sea Water to hydrate and replenish electrolytes?

[@richardcardinale7152]

I know some people doing this , they put a bit of sea water in distilled water, but I don't know if there is any risk doing that but no problem with anyone still..

[@right6771]

@@richardcardinale7152 I wouldn’t actually do it lol. We know Sea water dehydrates you but I’m just wondering why if salt is just electrolytes that we need. EDIT: Turns out it’s simply just the pure amount of salt in sea water is just far too much for your kidneys.

[@richardcardinale7152]

@@right6771 yes , that why some add a bit in distilled water, concentration can be adjust. But im wondering about microorganisms , parasites etc 🤔

[@goodolddave]

The 144 mg of Magnesium L-Threonate you show comes from 3 capsules ... How do you split 3 capsules into 2 doses?

[@MarielaFreeman]

Hello Dr! Great video😊 question. When is the best time to take the 144mg of Magnesium Magtein? Thanks

[@rachidbennani8369]

can you use lemon as my electrolytes needs since lemons are natural and contain magnesium, salt and potassium?

[@MilkAndSpaghetti]

How do you feel about Redmond electrolyte mix?

[@TheCaryHenriquez]

Do you have to take electrolytes all the time or the body adjusts at some point?

[@GrowGrayMatter]

This is a good question. It depends on the person. Studies show that our body adapts and we stop losing extra electrolytes over time. This is why some people can do fine without adding electrolytes as long as they are getting plenty from their food when they eat. But, a lot of people (including me) feel better if they keep taking them. This is especially true if you are fasting for longer than 24 hours. I even use them on my eating days because I just feel better when I do. I hope this helps :)

[@TheCaryHenriquez]

Bought the Fasting Drops and the LMNT packs too. will let you know. Thank you for your fast response to all my inquiries!!!@@GrowGrayMatter

[@claudiamsantanaful]

Can i use 1 packet nectar electrolytes in my 16.9oz water while fasting

[@TrueSighted]

What are your thoughts on magnesium malate? Its what I've starting using recently, out of concerns about the same issues. but I've recently started adjusting my electrolyte levels, as a means to try and feel better. What I heard was magnesium malate was a form of magnesium that was more extended release, so that it would be easier on my stomach. So, I've been using it this month. Along with some potassium citrate in a smaller amount, adjusting as I go. The thing I struggle with, is I absolutely hate the taste of electrolyte water. which is why I take what I do in a capsule or quick swallow form, dissolved in as little water as possible, followed by lots of water afterword's. And the other thing I've struggled with is that anything more than 14 to 16 hours of fast, and I start feeling really ill. which only gets worse. as a result, my fasting experiences have not been pleasant. But I've never tried supplementing electrolytes during a fast. So this is interesting to me. thanks for the vid.

[@crislara5831]

I hit you up years ago about this .. I still can't get it right ..I eat 150 Carbs tho omad. Do you anyone that does this. And what do they do ?I get so thirsty if I add over 1/4 tsp I have it in a Gallon of water . Even 1/8 tsp ..if I ad potassium I get anxiety bad bad even 25 milligrams

[@richardcardinale7152]

Have you tried other forms of potassium ?

[@toshibavoodoo]

ZIPFIZZ!! I mix up a canister in about double amount of water. Some days drink all, others split between 2 days. WHAT DO YOU THINK OF ZIPFIZZ? Good or bad?

[@GrowGrayMatter]

I have actually used Zipfizz. A friend of mine from work gave me hers because she didn't like it. They worked fine for me, but I don't use them because I went completely caffeine-free for a while. Now I don't have any caffeine after 11. It impacts my sleep. As long as you use it early in the day and your sleep is solid then I don' see a problem with it. But it also wouldn't fit in a "clean" fast if that is a concern. In that case, the raw unflavored LMNT would be your safest bet.

[@toshibavoodoo]

@@GrowGrayMatter FUNNY, I can't drink it pass 4PM or I'll be up all night. I stop drinking between 1-2PM, and leave the rest for the next day. Also Great when you have to drive long hours into the night! I like that the Caffine is natural (Green Tea, I think) but when I fast for more than a day, I do skip it.

[@GrowGrayMatter]

I am glad that you figured out when to stop using it to get good sleep@@toshibavoodoo. Everyone is different when it comes to how late they can handle caffeine. I think that cutting it ou at least 6 hours before bed makes the most sense. Here is a video I did about how caffeine impacts sleep: kzbin.info/www/bejne/h17WnIKHhLuNrbM

[@jameskirkpatrick361]

A third to half of an LMNT package in a glass of iced LeCroix tastes fantastic. Any issues with this approach on fasting days?

[@GrowGrayMatter]

This is a good question, and it does sound like a nice treat :). It depends on how clean you are fasting and what your main goals are. I see very little issue if your primary concern is fat loss. I fasted "dirty" the entire year that I lost 165 pounds of fat. But many people would say that it does matter if you are looking to maximize the health benefits of the fast Here is the video with my thoughts about clean versus dirty fasting: kzbin.info/www/bejne/h5-4p61uaLarorc I do now focus on clean fasting. So I use raw unflavored LMNT on my fasting days, and if I want a little treat I used unflavored Bubbly. But you need to do what works best for you. Building a plan you can actually stick with is the key

[@jameskirkpatrick361]

I’m 5’7 220, down from 228 (age 60) so for me it’s all about fat loss. BP/vitals are all normal and no other major issues (other than fatty liver with slightly elevated AST/ALT). Today is a fast day - I started by watching this video (and a couple of others from you). I took a Centrum 50 horse pill vitamin, then dissolved a half-teaspoon of sea salt in my mouth, followed by a tall glass of water. Gave me both a stomach ache and this weird dull headache. Drank a bunch more water, slowly feeling better but maybe that was too much-too soon. Gonna take a while to figure out the right algorithm.

[@GrowGrayMatter]

You are doing great overall@@jameskirkpatrick361. Sorry to hear about your stomach ache. I wonder if it was the Centrum. I used to try to take them on an empty stomach when I was a teen. I would throw it back up every 2 or 3 days. It always gave me a stomach ache. I take very few supplements while fasting. I save most of them for my eating days for that reason. My tummy doesn't approve. But you are 100% correct. My videos can give you a place to start, but you will have to figure out your own plan as you go. Keep it up. It will be hard. But it will be worth it :)

[@savitham1560]

Magnesium glycinate Caused loose stools badly for 3 -4 days.. Its not good for active people.. Then which form Magnesium doesnt cause gut issues and also helps other issues of muscle n sleep??

[@GrowGrayMatter]

Thanks for reaching out. I am sorry to hear that you are struggling. Sadly, you are already taking the best form if loose stools are an issue. Magnesium glycinate is absorbed very well and typically does not lead to GI issues. Definitely talk to your doctor if this issue persists. The best advice I have is to start with a much smaller dose, try a different brand (in case it is something else in the formulation that is the problem), or take it with food to see if that helps. As far as other types of magnesium, you could try the magnesium l-threonate (Magtein) that I talked about in this video. The dosage is smaller (I take 150 mg), so this might allow you to get the benefit of magnesium without the loose stools. I hope you figure out what works best for you. I would love to here what the solution is once you find one.

[@savitham1560]

@@GrowGrayMatter Appreciate you replying back 😍🙏🏼 Thank you! Will speak to Doctor n try different brand n type as you mentioned. Thanks again! You have a greak week ahead!

[@GrowGrayMatter]

Please keep me posted@@savitham1560. I always like to hear what works for people who are struggling. I hope you have a great week as well :)

[@JesseL018]

I find that I start to get leg cramps whenever I drink electrolyte drinks (powerade zero is my usual go to). what could be causing that?

[@GrowGrayMatter]

I am sorry to hear this. Are the cramps related to exercise? Do you have the same issue if you take a multivitamin or anything else that has electrolytes (sodium, potassium, magnesium, calcium) in it? This is not medical advice. Talk to your doctor if the problem persists. But I do have a couple thoughts: 1. You are not getting the right balance of electrolytes. The key is to balance them all. It could be that your Powerade is giving you electrolytes that you already have plenty of without giving you the ones you need. 2. It could be that Powerade doesn't have enough electrolytes. The last time I looked, they have around 250 mg of sodium, 80 mg potassium, very little magnesium, and no calcium. You may wan to play with different products until you find one that helps you rather than causing issues. I hope that you figure out what works best for you

[@JesseL018]

@@GrowGrayMatter thanks for the advice. It's hard to say for sure whats going on but It's just funny to me that I don't usually experience cramps until after I start going out of my way to get more electrolytes when the prevailing wisdom is that they should prevent them. I guess mainly I'm just curious if anyone else has this issue but whenever I tried to look it up I couldn't find anyone else saying the same thing. anyway I'll just have to do some more research but thanks for taking the time to answer me I appreciate it.

[@GrowGrayMatter]

It is definitely odd@@JesseL018. I do believe that you are the first person I have heard of who gets more cramps after taking electrolytes. It is usually the opposite. It is hard to say without knowing more, but my guess is that the electrolytes you are adding are messing with the balance of electrolytes in your blood. Not medical advice, but I would consider making sure I was getting enough magnesium. That is my go-to if potassium doesn't help with cramping Let me know if you ever get it sorted out

[@GrowGrayMatter]

This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course: www.udemy.com/course/intermittent-fasting-fast-weight-loss-that-lasts/?referralCode=E9AB633FE56C0548990

[@jasonkuechenmeister6805]

Hey doc quick question about my 36 hour day fasting time. I plan on taking my Electrolytes and Creatine but my main question is my Fiber supplement. Metamucil Capsules . From what i read they wont break a fast but do i need to add them to my non eating days? or just use them on my eating days. I plan on doing the true ADF routine. Cant seem to find a good answer to this searching google.

[@richardcardinale7152]

Im not a doc but i would personally not use any fiber during a fast. One of the main point of fasting is getting the digestive system to rest.

[@StevensKarl-t8d]

Hello sir are you still alive?????❤

[@gracielasolis822]

I went to the er cause i did a 14 day water fast and my heart was hurting so bad . Turns out i had really low potassium my sodium was also low but not as low as my potassium how much should i take ?

[@TurdFerguson149]

Angus also added milk and sugar to his beverages, it wasn’t a true fast

[@monikawashington1305]

I take a pinch of salt every few hours on my fasting day. I also take magnesium twice a day (400mg each). I don't use potassium, though.

[@GrowGrayMatter]

You are doing amazing, so it sounds like your plan is working great for you :). Do you feel like you are getting enough potassium from food?

[@DuffMan.]

Just use electrolytes tablets... 🙄

[@GrowGrayMatter]

Yep. Most people do fine with a simple approach like taking LMNT. The key is to get people to see the need for electrolytes in the first place. Lots of people are struggling with fasting who would feel MUCH better if they figured this out. I have also been amazed at how different everyone's needs are. Several people have commented that they don't take any potassium. I would be a wreck if I skipped my potassium. My muscle cramps would come raring back. But then I use about 2-3 times more sodium than some people. We are all just a lifelong science experiment. We have to try things until we find our own secret sauce :)

[@PeterODonnell]

.Thank You, This is great, very helpful.

[@GrowGrayMatter]

Thank you. I appreciate your support, as always :). Getting you electrolytes dialed in is a key part of fasting success.

[@sciencelover7001]

How does Ketostart work?

[@GrowGrayMatter]

Ketostart is an exogenous ketone. It adds ketone to your body rather than having your body make them. I will do a video on that topic soon. There are reasons to try them, but overall the best ketones are the ones your body makes from your belly fat :)

[@deborahdominguez6752]

Great video, thanks! I’ve been doing keto with intermittent fasting for about 1.5 years now. I’ve lost 135 lbs so far with no issue until recently. I started trying to work out and ended up having intermittent weakness and tremors to my right side. I haven’t done great with supplements so I am now taking B vitamins and Keto Chow daily minerals. I’m feeling slightly better but I’m concerned I really messed up and should’ve been taking them all along. Is there another vitamin that could help? Also, I am interested in a video on other supplements. And do you recommend a hair mineral analysis? TIA

[@GrowGrayMatter]

Thanks for reaching out. Congratulations on your amazing success. But I am definitely sorry to hear about your recent symptoms. I would definitely talk to your doctor to see what testing they would recommend. The supplements you are taking should be a good start, but there could be a more serious issue at play. I always want you to err on the side of caution. Please keep me posted. I will continue to mix in supplement videos, but your health is the top priority right now. Please keep me posted

[@deborahdominguez6752]

Thank you!

[@GrowGrayMatter]

Of course@@deborahdominguez6752. I hope you get well soon :)

[@jillmcnutt7985]

I use LMNT every day. I have Addisons so the more salt, the better!

[@GrowGrayMatter]

I am very similar. My bodies sodium needs are pretty high overall. Do you have a favorite flavor?

[@jillmcnutt7985]

@@GrowGrayMatter Raspberry, Citrus and orange are my go-to’s. I use unflavored also. Oh! I love the grapefruit too. What about you?

[@GrowGrayMatter]

I mainly stick with unflavoreed@@jillmcnutt7985. But I like the fruity ones myself. I don't like the hotter ones. I haven't tried the chocolate yet, but I have friends that enjoy it

[@ΕΛΕΝΗΓΕΡΟΚΩΣΤΑ-π7κ]

But they contain stevia ,they break the fasting !!!