How long after starting keto can you introduce fasting? And when does your body really become fat adapted? These are some questions Muriel has as a recent keto convert. Eric has some answers for her, and all those just starting their own journeys to optimal fitness!
How long before your body becomes keto adjusted?
What does fat-adapted actually mean?
Can you be fat-adapted in 3 weeks?
How hunger tends to come and go.
And should you worry if the ketone pee strip isn't showing color?
As always, if you have a question you would like the guys to answer on a Sunday Supp episode you can submit your question on lifeinketosispodcast.com or reach us on Facebook at https://www.facebook.com/becomebiofit or even email the team at firstname.lastname@example.org.
And if you're interested in finding out more about starting your own journey, you can check out Eric's coaching at www.biofitcoaching.com.
Chad: 00:06 so we're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our midweek mini series called Sunday Supps every Sunday we have a quick supplemental episode where we answer your questions on all things Keto, so our question today comes from Muriel. I hope I'm saying that name right Muriel and she asks. Hi, my name is Muriel. I'm 21 years old and I recently started keto. I've been listening to the life in Ketosis podcast and it's been super motivating. That's nice to hear and I keep hearing about fasting. I'm starting my third week of strict keto in parentheses. I did about a week or two of low carbs before that and I'm wondering when is a good time to start fasting? I'm assuming now is too early and then there's a followup question to that. Do you want me to do want me to give you the follow up question or.
Eric: 00:54 Yeah, yeah, that's fine. Yeah. We can start with this question real fast,
Chad: 00:58 real quick talk about should she start fasting within three weeks of of being strict keto?
Eric: 01:05 No, no, no. I would not recommend it. There's people that do it, just go straight into the little fast, but you want to be keto adapted. All right, so obviously through that adaptation is going to take three months, three months is good to start being keto adapted to where you get through the Keto flu. If you have any of those issues, you get into where the ketones you're getting used by the brain. Basically your everything about getting the brain adapted to using ketones, your Beta, and so that takes some time. Some people adapt quicker than others. We're all not the same, but my, my baseline is three months and see how your ketones are doing. See how you're feeling. You know, if your, your workouts are going great, that's a good sign that your, your, your ketones, your is being used as energy and you're getting fat adapted, being utilized as energy in your muscles is a, a good three month period.
Eric: 01:55 Then we reevaluate and say, hey, I feel really good. Uh, I'm ready to go a three day fast. I'd have no problem with it. Especially if you have extra body composition. Uh, then there's no problem, but if you're lean already, like 12, 14, 16 percent, then I would definitely wait till you get really keto adaptive. But body composition, even even I have, if I have more, I've been probably a little easier on some of my fast but, but give it three months and then reevaluate. I always do that. No know how good you feel.
Chad: 02:30 And then follow up question actually is very. It ties into this very, very well. She says, I have another question about fat adaptation adaptation. I still feel hungry now and then. So I'm assuming I'm not fat adapted yet. I've been taking my blood ketones and they have been between one and one point five at all last week, but are now increasing to three and four. I'm also seeing less ketones in my urine strips. Is this a sign that I'm close to fat adapted?
Eric: 02:58 Ah, that's a good, good question. All right.
Eric: 03:00 We're back to that adaptation and you know, me, I'm, that's what I'm about. Alright. Yes. Three weeks. You're still glucose, you know, adapted. And I don't know what kind of nutrition you're on, but let's just assume that you were eating a lot more carbs than you are now. So basically you're very glucose adapted in three weeks, isn't long enough to say, hey, the brain says, Hey, all of a sudden I have a new fuel source, you're taking away my glucose and now you're adding this Beta hydroxy a buturate molecule to it. So I have to learn how to utilize that, which the brain does, but it takes some time. Okay. So yes, three weeks, not enough time. And getting fat adapted is, is kind of a, it's a couple things. One, you fat adapted to getting your fatty acids to the liver to convert to Ketones, to Beta.
Eric: 03:48 Okay. And that takes some time to, to get adapt to your liver. Has to get adapted to creating because you're not getting, you know, getting your pseudo groups backed up and says, Hey, I got to make ketones. So that takes some adaptation. Then get it to the blood, get it to them, to the brain. But you also have to get it to the muscle tissue. So there's two things you to go to the muscle tissue is your fatty acid, straight from your adipose tissue or from dietary fat you eat or from a stored tissue, and then that goes to the muscle. So your muscle is saying, Hey, wait, where's all that glucose I'm used to burning and and etc. Dietary glucose, etc. I'm getting more fatty acids. So those muscles have to get more fat adapted and then they have to get adapted to burning beta as a fuel source and the muscle.
Eric: 04:31 Because your muscle, your brain only takes beta. It will take any fatty acids to burn. So there is an adaptation period. And so hunger comes and goes. It comes and goes with everybody. There's days I still have hunger and there's days that I don't. But remember intestine, your, your, your ketones. You're doing beta through the blood, okay? That's what tests that keto is beta and the urine. You're, you're testing a cdot acetate. Alright? so in the liver, you're, you're, you're converting a siedel acetate that ketones being made. You're converting that to beta hydroxybutyrate molecule. Okay? So as you get more adapted, you're goIng to create more a siedel acetate to beta, and so less of that's going to show on that pee strip. So you're cdot acetates, going to be less. That's why the that's lower and that's good. That's a good thing. And that's why your ketones, the three and four, they're raising up.
Eric: 05:29 So you're converting more acytyl acetate to your beta and that's fantastic. And you're hitting three and four. You're doing great and soon all there, that's going to drop because that bait is going to be utilized more as energy. Okay? So like just like I just ended my seven day fast and I hit over eight millimole in my fast on two days over eight. So I know I wasn't using all that, so I was creating a lot of that. So you're going to start utilizing that three and four, you know, you'll probably average out of one to a beta, so that's great. You, you're gonna adapted. So you've got the ketones. So keep it going.
Chad: 06:05 Yeah, you're well on your way. Well thanks for biohacking with eric. You bet. I appreciate it. And I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in ketosis, pretty sure to check out biofitcoaching.com or biofit coaching on facebook. And until next time, stay keto.