Secret Gut Healing Fast
[00:00:00] Hello, everyone, and welcome to this week's episode. I'm very excited to be giving you the information we're gonna be covering this week because it is so vital and not necessarily commonly used in the world of ketogenic fasting and it can help handle things that people never get to or never get to accomplish in their journey, um, towards better health.
So what I'm talking about is specifically healing and concentrating on the gut before we get into advanced ketogenic or fasting techniques. And the reason for this is that almost all, or perhaps all in an indirect manner of the gains that you can get from fasting and from the ketogenic diet. Stems from or depend on the health of your gut, the health of your digestive system.
You don't always when you start to go for [00:01:00] body composition or you know, improving energy, there's often a tendency to go, okay, I'm gonna go keto, I'm gonna do some fasting, and I'm just gonna make my body burn fat, and everything will be good. But, the truth is, if you don't concentrate on building up this cellular machinery and the digestive enzymes that are needed to allow you to burn fat for fuel, to allow you to digest and absorb nutrients correctly. You'll never get as far as you could and perhaps never even get the things that you want handled, uh, fully handled.
So, I'm gonna go over a little bit of theory as we go through this, but, uh, mostly, I'm gonna give you very actionable techniques and activities that you can use, um, in your day-to-day living in order to improve your gut health and truly become fat and keto-adapted so that you're able to get the full benefits of a ketogenic fasting lifestyle.
So first of all, I'd like to go over, um, when a person is able [00:02:00] to burn fat for fuel. This is what we call fat adapted. So this is kind of a low-level, beginner-level. Um, you're able to burn fat for fuel. Maybe you're getting rid of some body fat, that's great. But what we're really looking for is a full keto adapted state where your body's able to get into deep.
Therapeutic levels of ketosis and thereby solving some of the underlying health s that you may be having and getting to the point where your body is just operating in tip top condition. You're able to engage in life. As, as you would like to and accomplish the things you would like to, you have the energy and the drive to, um, really be present and be effective in your life, and enjoy your life and be happy.
So this doesn't necessarily happen by just. Dillydallying around with a little bit of a higher fat diet and lowering your carbs. You actually have to be strategic and know what you're doing and I'm gonna show you how to do that today. So [00:03:00] first thing we're gonna talk about is becoming, um, fat adapted, um, as the first stage and starting by doing a keto biotic diet wherein you're building up your microbiome, you're building up your.
The magic formula for this, and this has been used in other styles of, uh, diet and whatnot, but the magic formula is steamed veggies or veggies in a broth. So specifically we're gonna talk about meat stock versus bone broth, and how to make meat stock with veggies that heals your gut. Just to clarify these two, um, they're often used interchangeably, but bone broth is the broth you get from boiling, uh, at a very low level or just up to where you're almost boiling, uh, bones, just the bones.
We're not talking about the meat on the bones or anything and doing this for a very long period of time, so you [00:04:00] really get a lot of the mineral content and a lot of the marrow nutrients that you can get by low level heat applied for a long time to bones. However, this is not what you wanna start with when you're healing your gut.
Yes, bone broth has lots of valuable proteins in it, has collagen in it, and has a lot of other nutrients that are very valuable to you. However, if you haven't fixed your gut, you're not going to absorb the nutrients that you'll be getting from the bone broth. And you could even get side effects that are unnecessary to have, and in some cases, um, harmful, um, in, in certain people with afflictions.
Um, these, the bone broth can be too much. It can be, the minerals can be too, uh, intense for the body and they can have an adverse reaction. So what we're looking for is starting out. Prebiotic fiber from steamed [00:05:00] vegetables that are easy to digest as well as meat stock. And the meat stock is valuable because meat stock is when you, you know, cook at a low temperature, you know, like a, a slow cooker set on low.
It's is great. Um, meat meaty bones with the cartilage still attached to the bones. A chicken carcass that has been, you know, you've eaten most of the, uh, rotisserie chicken, for example, and you've eaten most of the meat off of it. There's still some meat there and all the tendons are still there.
This is a great way to make. Meat stock. So what you would do is for a period of about one and a half to four hours, you would slow cook that, uh, you know, that carcass in a, you know, water, um, with a little salt, and you would make a meat stock out of it. And this is going [00:06:00] to have more gelatin and more of the nutrients that you need to heal the gut.
Specifically the gelatin from the tendons and the connective tissues, um, helps rebuild your gut lining. So this is the step before bone broth that isn't talked about for whatever reason. And if you do this at the same time or concurrently with having, uh, you know, easily digest, Veggies, you know, whether it's steamed broccoli or steamed greens or whatever in as a soup or just, you know, together with the meal, then you're going to be building up that gut lining and healing.
Any, any beginnings or any instances of leafy gut that you may be having, um, or any other afflictions for that matter in the gut. So this is super important. This is where you start, it's called keto bionic, and you use meat stock and you use, um, veggies. So the veggies could be [00:07:00] cooked in the meat stock, um, towards the end of it, or they could be steamed and added into the meat stock while you're eating it.
You wanna combine those things. You don't wanna start out with bone broth as, as healing and as amazing as bone broth is, it's not the beginning of a gut healing journey. So that's where you start. You start with your meat stock and your veggies and you just eat this for, um, you know, three to four weeks.
It's not saying you can't have other foods that you find satiating, but you wanna make sure in at least two meals a day, You have those steamed veggies and meat stock. Um, obviously the rest of your foods should be as nourishing as possible. Um, and if you can make, uh, some of the other foods that you're eating, uh, very tender cuts of meat or other things that are easy to digest, we're looking at foods that are not gonna stress out your gut for a three to four week period.
You know that, you know, if you have XYZ foods, it upset your stomach. So we'd be avoiding things that are common stressors for the for the gut. So [00:08:00] we'd be avoiding high carbohydrates. I'm not saying you have to be keto, even in the beginning here, we're just healing the gut, but you'd wanna be at least moderate carbs, so at least around 50 grams of carbs a day.
Or, um, you know, maybe 60 or so, but not much higher than that. Um, so fairly low carb. Um, but you don't need to be down around 20 or 30 or even 40 necessarily. So we're not trying to get you keto adapted at this point. We're just trying to heal your gut, and this will lead to a faster and more permanent and more successful application of the ketogenic fasting lifestyle.
Work on your gut first, so, You could be having meats that have been, you know, also cooked in with the meat stock that you made. So you make the meat stock and then you could also make a soup that has meats that have been cooked until they're tender in there. Um, uh, you could be having, uh, different.
Proteins that you enjoy, [00:09:00] you know, whether it's nut butters or other things. Um, but only if you don't have an adverse reaction to them. Only if you're not sensitive to nuts. Um, so if you are, then you'd avoid those. Um, another thing would commonly have people avoid is dairy just period. Just. For that few weeks while you're healing your gut just don't have dairy.
It's not to say that some dairy is very beneficial to healing the body in different ways, but um, it can also be a stressor, especially with, with the way dairy is processed and used, even the organic and, uh, grass fed versions. So for a couple weeks, three or four weeks while you're doing this, um, meat stock and veggie, Based diet, you would avoid dairy.
You also wanna make sure you avoid, uh, oils that are hard to digest. So any vegetable oils, canola oil, any of these things. Um, obviously, uh, expeller press, cold pressed, organic virgin olive oil, that's a great option. Coconut oil [00:10:00] is good. Um, If you're gonna have butter, try to have GE instead. So you're avoiding the dairy aspect of it as much as possible.
Uh, beef towel, lard, um, these are great for cooking and making foods with, so you can definitely have those. Um, again, stay low carb, but you don't have to be too strict about it or more concentrating on the making sure you get in those veggies and meet stock for a three to four week period. At least. If you can do longer.
Um, and judge it. You know, you may go three or four weeks. Wow. I feel great. My gut's in a whole new level. You've been having prebiotics and you've been healing your gut. Now, after about a week or two of healing your gut with the meat stock and the prebiotic vegetables, You're gonna start adding in probiotics, whole food, probiotics.
So think, um, yogurts. We wanna avoid dairy, though, so it'd be a coconut yogurt or, uh, maybe an almond based yogurt. If you're not sensitive to nuts, coconut's your [00:11:00] best bet. Usually coconut yogurt, cocoa ju is my favorite. Um, And then also other prebiotic probiotic sources. So sauerkraut, raw sauerkrauts of course, or any fermented vegetable, um, pickles that are fermented, like Buies Pickles is a common brand locally here anyways, um, and upstate New York.
Um, also you could, um, get a, uh, kefir, low carb kefir, so usually a nut kefir, um, or a coconut kefir, not a. Dairy-based kefir just in the beginning here. It's not to say that later on, you won't use the dairy kefir for the other benefits you get from fermented, um, dairy. But to begin with, for this healing process, we're gonna introduce things very, very specifically.
You could also have beet kavas, which is a fermented drink made with beets. Um, and it's, uh, amazing. It also supports the liver, so it's great option. Um, so get, get [00:12:00] the procedure here though. So we're starting. Um, for the first week or two, depending on if you're having. Some sort of symptom from doing the meat stock and vegetable based diet.
Then, you know, if you're still like, okay, my stomach's still adjusting to this, then go for two weeks. But somewhere around the second or third week, you would start adding in probiotics. Very gradiently, very baby step-wise. So, you know, maybe a teaspoon or a tablespoon of sauerkraut with yours. And then you could increase it, um, and you could add other pro probiotics.
So only start with one probiotic. Don't add yogurt and keefer and sauerkraut. You know, start with saue. And then add in the yogurt, um, and then add in a key for our v kavas, right? And just be gentle. Um, with adding in the probiotics, they do have a laxative effect, so if you do them too quickly, you're going to create an instance where your digestion gets [00:13:00] thrown off because you're creating too much drainage and, um, that can be no fun as well.
Of course. So this is the strategy. Three to four weeks, this will build up your gut, will give you a very healthy, uh, microbiome where you'll have lots of prebiotics in there that your gut is feeding on. Um, then you're gonna add in probiotics to even increase the gut, um, microbiome. And it's great to use different sources of probiotics.
You get a wide variety of, of different, um, Healthy or friendly, gut friendly bugs in there. So to. And then, um, after you've done that three to four weeks, then you would start honing in on lowering your carbs more intensely. So you'd try to get down to your 20 or 30 grams a day of carbohydrates. Um, and you'd try to, uh, use that.
New state of gut health [00:14:00] to get the results you wanna get, whether it's in body composition, your energy levels, or you're doing this for cognitive health reasons, um, whatever it might be, anti-aging, et cetera. Um, so that's, that's the strategy first, work on gut health. Don't even worry about the carbs other than not having sugar and not trying to overdo it, like keep it below 70 carbs a day.
If. It's totally possible. So just keep it below 70, um, and then build up that gut and then go into working on getting into deep ketosis and then start measuring, um, you know, with a device like Keto Mojo, your blood ketones and glucose, and seeing where things are at. First four weeks, don't even worry about it.
This is kind of the magic strategy I've done with a lot of people who've been very resistant to getting into ketosis or have trouble fasting. Um, after you've done that for three to four weeks, you can definitely improve. Um, your level or deep state of ketosis that you're [00:15:00] able to get into. So even those have been doing keto for a while and they're like, well, I can never get into therapeutic states of keto ketones.
I only ever get up to one, um, on the, on the scale when I'm measuring my blood. So I wanna get above that. I wanna be in therapeutic ketosis, and I wanna get the benefits of deep healing and cellular. A detox and cellular healing you can get from a ketogenic diet. Well, this is the magic formula. Back off of everything.
Do a keto biotic diet, go higher carb by having more veggies, um, and have that meat stock you don't want to use. Bone broth for this process may be somewhat successful, but you won't get that deep healing. Lining of your intestinal track that you wanna get by having the gelatin you get from meat stock and having the different collagen types that you get only from meat stock.
So you have to use the meat. And add in those veggies, then add in the [00:16:00] probiotics and do this for four weeks, four to six weeks if you can. Um, and you'll see a whole new ability get into a deeper state of ketosis, better ability to change your body composition, put on muscle mass while also getting leaner, um, improved energy levels.
Improve cognitive function. I've seen people have their memory improved just by doing this keto biotic plan. They're like, wow, my memory improved. Well, remember, a lot of your hormones are made in your gut. A lot of the, uh, neuro interconnections that occur that make us able to function, um, cognitively occur in.
It's often referred to as the second brain, right? So use these tools to get there. Now, a little secret while you're doing the keto biotic diet. Do intermittent fasting at the same time, so don't overdo it. Don't try to do 24-hour fast. That's not what I'm talking about. Talking about a 14 to 16 or even [00:17:00] 12 to 16 hour intermittent fast.
Um, four to five days a. With at least two days of solid three meals a day, no more than 12 hours of fasting. Now, the reason we're doing this is we wanna give your gut time to take advantage of the healing process, but we don't also wanna overstress it. So this will take us to a certain level of healing.
Now the next thing you wanna do, let's say you do this keto bio diet. You're, you've now been doing keto for eight weeks and you're in a deep state therapeutic ketosis. Now you wanna try to extend your fast longer and longer, and now you'll get the healing benefits of extended fasting. If you try to do extended fasting without healing your gut first, you're going to have.
Um, results, lower amounts of healing will occur. So what you wanna do is keto biotic, heal your gut, get into deep nutritional ketosis, or a deeper state of ketosis at least, and then start extending your fast. If you can get up to a 36 hour or 48 hour [00:18:00] fast, um, anywhere beyond 24 hours, your body's starting to produce stem.
And the stem cells start in the gut. Your body first, for whatever reason, produces stem cells that are regenerated and able to heal parts of your body from your gut. Um, and so 20, you hit 24 hour fast, you're gonna be healing your gut. But if you do it before your keto adapted, before your stu, your gut is healthy and has the right microbiome, you're actually.
It's going to stress it and not necessarily contribute to the healthy state you want in your gut. Have you ever fasted for those of you fast, and then after the fast you have trouble eating again, or you know, things don't digest quite correctly? Well, you haven't healed your gut fully and you're trying to stress it with fasting.
So you've, you've altered the sequence there. So, um, you can get into really therapeutic. High therapeutic levels of ketosis and benefit from extended fasting if you do the keto biotic gut healing plan. [00:19:00] First, I just wanna give you this information today. Hopefully, it's super helpful. Use this whether you're an advanced, faster, advanced keto person or you're just beginning.
If you use this strategy first, you'll have amazing results, um, and you'll get amazing benefits from the program. Okay. Thank you for listening to me today.
