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in this course you will learn how to combine ketosis (a metabolic state in which your body uses fat for energy) with intermittent fasting (a meal timing strategy) to reach your desired weight. I will closely describe my 2 year journey using this combination of protocols. There is little to no technical/medical terminology that you need to have to take this course. It is introductory level. But it is pretty dense though...
I will also teach you how to exercise with weights and your own body weight and I will describe my exercising protocols that I used between 2013-2015.
Thirdly, and very important, you will learn how to use self-tracking tools to help you reach your weight loss and muscle building goals faster.
The course is structured in 6 sections, starting with basic information about these 2 strategies and getting into more details as we progress along. You should learn at your own pace so I would not make recommendations/suggestions on how long it should take you to complete the course. Some people learn faster while others are slow learners. It is up to you to decide...
Please do not take this course if you don't want to use ketosis (ketogenic diets) and/or intermittent fasting in your lifestyle optimization endeavors.
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|Section 1: Introduction to Ketosis and Intermittent Fasting|
This is my background story, the reasons behind creating this course, as well as a walkthrough of the course.
This is an overview of what you will learn in the first section of this course.
|In this lecture we will discuss the two major metabolic states of most people.|
|This lecture is for the very uninitiated student so that they can achieve a greater comprehension of the materials provided.|
|In this lecture we will discuss about the metabolic state that most people use.|
|In this lecture you will learn about ketosis as a metabolic state.|
|In this lecture you will be introduced to some of the implications of ketosis.|
In this lecture you will learn about a few of the different ways to measure ketosis.
In this lecture you will learn about the carbohydrate limit for ketosis.
|In this lecture I will introduce to you the concept of Intermittent Fasting.|
|In this lecture you will learn about the different variations of Intermittent Fasting.|
|In this lecture you will get a sneak peek of section 2 of this course.|
|Quiz 1||10 questions|
|End of Section 1 Quiz|
|Section 2: Physiologic Aspects of Ketosis and IF - A call for Personalized Approaches|
This is an overview of what you will learn in section 2.
|In this lecture you will learn about one of the biggest misconceptions when it comes to maintaining ketosis over the long-term.|
|In this lecture you will learn about the most common mistakes people make on ketogenic diets.|
|In this lecture you will learn about the difference between ketosis and keto-acidosis.|
|In this lecture, I'll discuss some of the possible benefits of ketosis.|
|In this lecture, I'll discuss some of the possible pitfalls of ketosis.|
|In this lecture you will learn about keto-adaptation.|
In this lecture I'll discuss my personal approach to IF and I'll suggest a few strategies that you may follow for yourself.
|In this lecture you will learn about some of the physiologic adaptations of IF.|
In this lecture you will learn what happens when you adopt an IF strategy for the long-term.
|In this lecture you will learn about the combination of ketosis and IF.|
|Insights into Section 3|
|Quiz 2||10 questions|
End of Section 2 Quiz
|Section 3: Getting Started - Meal Ideas and IF Protocols - What to Consume when Fasting|
This is an overview of the lectures of section 3.
|In this lecture you will learn about some of the most common foods people consume on a ketogenic diet.|
In this lecture I will give you an overview of how I plan and what I eat during any particular day.
|In this lecture I'll discuss daily caloric intake.|
|In this lecture I will discuss about the feeding window of your Intermittent Fasting strategy. And I'm going to start from my personal example.|
|In this lecture I will discuss what happens when you are kicked out of ketosis.|
|In this lecture I will discuss some exceptions that you may allow for your IF strategy.|
|In this lecture I will discuss the concept of 'fasting and feasting' . As in many other lectures, I will start with my personal example.|
|In this lecture I will discuss about alcohol intake when doing Ketosis + IF. I will start with some guiding thoughts and with my personal strategy.|
Looking Forward to Section 4
|Quiz 3||10 questions|
|End of Section 3 Quiz|
|Section 4: Workout Basics - Weights, Aerobic Exercise, Using Equipment or Bodyweight|
This is an overview of what you will learn in section 4.
|In this lecture we will discuss about exercising. You could do this at home, outdoors or at your preferred gym.|
|In this lecture we will try to select an exercising strategy that is appropriate to your individual needs. Whether it's with your own bodyweight, with weights, or with a combination of these two strategies.|
|In this lecture you will learn about The Big 5 Protocol.|
|In this lecture I will discuss about the importance of high-intensity training.|
|In this lecture you will learn about a sample bodyweight workout for The Big 5 protocol.|
|In this lecture we will adapt the Big 5 Protocol for gym workouts, where you can use both free weights and/or machines when exercising.|
|In this lecture I will discuss how you can adapt the Big 5 Protocol if you want to workout more than once a week.|
In this lecture I will discuss one of the most used bodybuilding routines.
In this lecture I will discuss an important key principle that you want to keep in mind when you do strength training to build muscle.
|In this lecture I will introduce a tool that I widely use during my travels.|
Looking Forward to Section 5
|Quiz 4||10 questions|
End of Section 4 Quiz
|Section 5: Tools to help you - Tools I use and Alternatives (Cronometer, JeFit, MFP, etc)|
This is an overview of what you will learn in section 5.
|In this lecture you will learn about one of the tools I use to track my food intake.|
|In this lecture we will review the three most important ways to track ketone levels.|
|In this lecture I will introduce to you the tool I use for creating/logging my workouts.|
|In this lecture you will learn about some of the supplements that I use with my strategies of Ketosis and IF.|
Looking Forward to Section 6
|Quiz 5||10 questions|
End of Section 5 Quiz
|Section 6: Further Directions|
This is an overview of Section 6.
|In this lecture I will recommend a few books that can help you deepen your knowledge on ketogenic diets, better nutrition, increased physical performance, as well as on fasting strategies.|
|In this lecture I will discuss a few guidelines that you may want to follow when taking the advices of other people.|
In this lecture I will list a few podcasts and radio shows that I often listen to.
|In this lecture I will discuss about the concept of continuous learning.|
Interested in genomics, nutrition science (especially nutrigenetics and nutrigenomics), neuroscience, exercise physiology, and digital entrepreneurship. In the last two years (between 2013 and 2015) I wrote 4 books about the experiments that I did to improve my health and also about the results I got with my experiments.