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What You Need To Know About "Keto"

lifestyle Jan 22, 2020

 

What is the Ketogenic Diet? 

“Keto” is a fad diet that seems to be all the rage right now. It is characterized by very low carbs and very high fat, especially relative to the “typical” American diet. While it can be effective for losing weight quickly, it’s important to understand the nuances and potential downsides as well, so before you throw out all the carbs in your cupboard, let’s take a deeper look. 

 

How does the Keto Diet work? 

The standard keto diet calls for roughly 75% fat, 20% protein, and 5% carbs, so low carb, moderate protein, and high fat. This reduction in carbs in favor of fat raises blood ketone levels and puts your body into a metabolic state called ketosis. When this happens, your body becomes more efficient at burning fat for energy. It also turns fat into ketones in the liver in order to energy for your brain and low intensity exercise. Keto diets can cause massive reductions in blood sugar and...

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SLEEP: The Master Key To Your Progress

lifestyle Dec 12, 2019

The number of people who can survive on 7 hours or less of sleep or less without showing ANY biological or cognitive impairment is actually 0% (when rounded to a whole number).   

More than 1/3 of Americans have trouble sleeping every night, and 51% of adults say they have problems sleeping at least a few nights a week. 

So that begs the question – how much sleep do we actually need? 

How Much Sleep Do We Need?

This definitely varies, but studies have shown that we need at least 7-9 hours of sleep per night.  That is not time in bed either, this is actual sleep.  So for us to accomplish the minimum of 7 hours per night of sleep, we would need to be in bed for roughly 7.5-8.5 hours, given that we rarely fall asleep right away, and we rarely stay asleep the entire night.

There is a SMALL percentage of the population that contains a gene called the DEC2 gene.  This is a ‘short-sleeping’ gene which essentially allows individuals to...

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