hey guys so this is the webinar that you've been waiting for in this webinar were to talk about extreme weight loss how to burn the most fat despite having a slow metabolism so it's taking me a long time to consolidate and make this really really simple for you so I'm gonna walk you through a step-by-step exactly what to do and you'd want to use this if you have a slow metabolism if you're plateaued it let's say you're going through menopause or you have hypothyroidism or you just want to lose a lot of weight real quick
if you understand these principles you can lose as much weight as you want it's a bit extreme but it's also healthy so you don't have to worry about anything related to your health it's just a little it's gonna take a little more discipline so I'm gonna pull up my powerpoint slides here we go right here alright so that's just so good so let's just dive right in okay I have a number of slides we're gonna go through a very a to be no fluff just you might want to take notes okay so the first thing
we're talking about is carbs there's if you're new to my channel we're gonna talk about ketosis ketosis is basically fat burning if you're trying to lose weight of course you want to focus on burning your fat right not burning your muscles or just sugar fuel or just water weight we want to actually burn fat the way to do it is you must drop your carbs now in ketosis the range of carbohydrates is usually between 20 and 50 grams per day okay but we're going to do is we're going to bring it down to as close
to zero as possible and what I'm gonna do as I go through this presentation is just give you the key things that you can do if you want to implement so there's a lot of different strategies you can combine all of them are some of them but these are the things that will help you lose the most weight regardless of how slow your that was mints okay you may not need to do this I mean as Extreme as I'm talking about but at least you you can turn up the dial as much as you want
okay so we want to get into deep ketosis that means dropping our carbs as close to zero as possible but maybe not zero because I'm gonna recommend using lemon juice there's like very small amount of carbs and lemons but it does have some there's a very small amount of carbs and eggs it's not going to be a big deal maybe some seeds maybe there's a little bit of carbs and leafy vegetables but we want to do this healthily because if you don't add some vegetables it's gonna be hard to get your minerals it's gonna be
hard to get your fiber to feed the microbes so I'm building in all the safeguards to make sure when you lose the weight you do it healthily and you look good as you're losing weight so you don't look like a crackhead you know you're looking all old and things so so let's just kind of dive in of course there's no limit to leafy greens of course we're not going to recommend corn peas beets carrots tomatoes squash but if your metabolism is fast you can easily add tomatoes and squash carrots and beets and peas but not
corn I just don't recommend it because it's normally always GMO so just kind of just get walk you through the most important things avocados are totally fine I would avoid berries okay avoid berries all right I just want to touch on one thing and it's called insulin resistance what's behind a slow metabolism metabolism where whereby you're trying to lose weight and then you plateau and you cannot get below that certain weight what's stopping you is something called insulin resistance you have a problem where your body's not absorbing insulin that well and your body makes too
much of it so you have too much insulin okay that's that's really the problem and the presence of that much insulin you're not going to lose weight and so we want to do is we want to correct insulin resistance there's a couple ways dropping carbs is one the other is feeding your microbes in your gut you have about an hour 24 to 26 feet of intestines the last part which is called the colon the large intestine that has most of your microbes probably like 95% of all the microbes and that's where all the fermentation of
the fiber occurs and these microbes eat fiber and the fiber we're gonna feed them our vegetable fibers okay from leafy green salads things like that now that being said if you bloat with a lot of vegetables of course kind of back I'm assuming you're not gonna blow I do recommend consuming a lot of vegetables like between 7 and 10 cups to achieve your nutrient levels okay some people can't do that you have to work up to it but I'm just gonna tell you one of the reasons why to do that is to not just for
the deep potassium and magnesium which will also lower insulin resistance but the fiber feeds them microbes and the microbes then give you in exchange something really cool it's called butyrate what does butyrate butyrate is a natural compound that not only feeds the colon cells and give you gives you energy but butyrate also majorly helps you restore your int normal insulin levels so it's very good for blood sugar problem it's really good to correct insulin resistance okay that is why we're gonna do this okay so we got that all right now protein okay I'm gonna recommend
moderate protein and that means three to six ounces a protein per meal now with the ketogenic Plan the healthy version I'm gonna recommend we always have this confusion of protein and fat what does it look like I'm gonna give you a lot of examples so you can visualize I think if you could see this you can do it so I'm gonna actually show you pictures in a second I'm gonna recommend that you always consume most of your felt with your protein together in one food versus trying to add a lot of extra fat with lean
protein or protein powder I don't recommend that pounds and there's a couple reasons I'm not going to get into it but it's just healthy if you eat it that's one complex and not do mean or low fat anything when you go mean protein you spike insulin more than the whole fat so the fat is really really key so we want to do three uh six ounces of protein per meal if you're a big person okay you're gonna need a little bit more maybe seven or eight ounces if you're gonna start doing in a minute fasting
which we'll talk about and you start doing less meals you might need a little more protein as well because that's your only meal of the day okay so I'll show you as we get into it the more protein that you consume now in one meal the higher the insulin spike and we're trying to keep insulin below a lot of this protein that you eat we're not a lot of it a good portion of it is not used as calories as fuel it's used to repair about a tissue so we're always dealing with the ability to
digest the protein too and a quality source of protein so salmon is a really good quality fish other fish eggs are really good grass-fed protein is really good whey protein is not it's very low on the list okay okay so we got into that let's go on to the next one salmon other fatty fish the best salmon has omega-3 fatty acids one of the mega 3 fatty acids is called DHA it's really good for the brain okay it's really good to repair a damaged brain it's very important in a growing baby but a good portion
of the brain is made out of DHA so you're going to be very very safe if you do foods with high amounts of those omega-3 fatty acids compared to the omega-6 fatty acids which is all the seed oils and the vegetable oils like the corn oils so soy oil that you get it when you go out to eat or you know a lot of recipes they have this vegetable oil it's not very good it's very inflammatory and it worsens the insulin resistant situation DHA and omega-3 fatty acids improve the situation sardines really good source of
omega-3 hamburger do not get the extra lean hammock or get the fattiest hamburger you can eat that way you get your fat with your protein it's going to create a lot less spike on your insulin okay so just to hammer this home lean protein spikes insulin more than fatty protein okay I know of some of you're saying well what about the calories well we'll get to that in a second alright eggs make sure they're pasture-raised eggs okay organic eggs impossible versus like pasteurized eggs you don't want to get that you wanna get it pasture raised
like chickens that go out in the grass okay I get my eggs at the farmers market and from smaller farmers okay duck eggs are awesome awesome if you can get those it's the yolks are huge very very good especially for your liver by the way I personally do four eggs a day I've been doing it forever I'm not going to get into cholesterol in this presentation you can watch my other videos for that but realize your body makes a good amount of cholesterol like a lot so when you eat more your body makes less okay
also cholesterol is needed for the hormones cell membranes a lot of things seafood very good very important for trace minerals things like zinc selenium these are minerals that will help with a lot of different things but at the end of the day we want you to consume foods that supply all your nutrients okay and trace minerals are a big one that's usually missing some of you are not into consuming pork that's totally fun you don't have to I believe from just my personal feeling is that if you have a high quality pork product it's fine
but that's just my own viewpoint so I go to the farmers market and I find out what these pigs are eating and I am I don't go to I don't buy my my bacon from 7-eleven okay where the or the supermarket that you know the process section I don't do that with the nitrates and the sugars and all that but the main thing is what they feed the pork you know like they'll do GMO grains we don't want to do that and if you if you think pork is worse than chicken I mean chicken is
really really bad unless it's fed non-gmo food so as you're doing the beef in the pork and the chicken whatever make sure you do organic grass-fed would be better if you do dairy make sure it's grass-fed organic very important so avoid the whey protein powder chicken unless it's high-quality and also don't but don't eat the chicken without the skin you need that on I think the FATA skinless chicken is like 13% which is and there's a lot of problems with that um I'm not gonna get into it in this video but I will have another
video on them okay Turkey to lean protein powders at this point I would recommend them lean fish get the fatty fish lean meat including hamburger is out so we don't want to do that either alright so now what to avoid in this program we're gonna avoid nuts they do have some hidden carbs and basically I'm giving you all the things that you should do if you have some sluggish miss with your metabolism you want to speed things up okay so if you if you don't have a crawl with your metabolism you can do nuts but
I would cut them out if you're having a hard time losing weight you'd be surprised how much weight you can lose by cutting out the nuts first of all it's hard to digest okay plus they have little more carbs and people are loading up with nuts and they feel bloated and it can definitely slow you down the other thing too I mentioned dairy you may want to just avoid all dairy at this point what about some cream in your coffee that's gonna be fine it's a very small amount I mean if you have half and
half the amount of carbs you get is like so tiny if you better do your whole cream but for the most part if you definitely avoid yogurt milk kefir at this point just because so many people have inflammation from dairy some people some people can't digest it it could be constipating some of the dairy does have carbs and just to speed things up we're gonna avoid it now I want to talk about fat but this relates to protein because in nature nothing ever comes exactly as fat usually it's a combination of fat and protein but
I want to talk about this when you do a keto plan they talked about seventy to seventy-five percent of your total calories being fat now what the heck does that mean I mean I'm going to show you a bit like a visual of that but we're not even we're not even doing 72 five percent at this point and the reason for that is that this is more of an extreme version of the Kido that I recommend in my book this is mainly for people that have that need the x-factor that need to go they need
something stronger because there's a plateau they're plateaued and they're stuck okay so if you go too high on your fat your body will burn the fat calories possibly more than your own fat okay that's not what we're trying to do in the very beginning I think it's very important to increase fat to be able to go longer without having to eat because we're gonna implement and med fasting in a second but but as you start adapting we want to cut the fat down not til low fat but to about 75 grams of fat or a
little bit less if you do that your body will burn a lot more of its own fat if we go too low on the fat you're gonna end up with deficiencies and all sorts of other problems we don't want to do that but I want to just give you a total visual on what this looks like okay so what does 75 grams of fat look like here's an example right here 8 ounces of salmon ok this is like oh this is like your protein and fat for one day ok 8 ounces of salmon we got
2 tablespoons of butter maybe you use it to cook something Mac nuts which again we're not recommending to nuts but some people might be able to get away with them out of all the nuts to the macadamia nuts are the fattiest so that would be a good thing and they're also low on the oxalic level so they're not going to actually aggravate the many potential stone issues if you are a stone former same thing with pistachios but anyway this is what it looks like right here ok here's another example 8 strips of bacon and just
so you know what I eat in the morning or actually don't need the morning my first meal is like at 3 o'clock and I will have my breakfast at 3 o'clock and I'll have 4 eggs and I'll take one of those packets of bacon and I'll normally kind of in half and I'll have half of that so you might say wow that's a lot of bacon it's actually a lot of fat cooks off and it's not a tremendous amount of protein I mean it's just it's it's something but it's not like what you would think
so here's salmon I'm sorry the sardines which is the high quality sources omega-3 then make a coconut oil right here and the brie cheese again for some people I wouldn't recommend the brie cheese but I just want to show you what's 75 or 70 70 or 71 grams of fat looks like per day just you can get it visualized visual visual on this I'm gonna show you more examples but I think it's important for it just to kind of get an eyeball because when you do keto like some people say oh my gosh I'm just
living on pure grease and and it's all gonna be just this huge chunk of fat no not really look at this 74 grams of fat 8 ounce burger brie cheese 1 tablespoon of olive oil that you put that on your salad that's not a lot of fat ok here's another one we have tuna 4 ounces we got the bacon 8 strips got 2 1 1 egg olive oil 1 tablespoon little macadamia nuts it's not that much here's another one two tablespoons of butter we got 1/4 avocado and 8 ounce hamburger patty 35 grams so are
you starting to see it's like this is not terribly a lot of fat but it's not low-fat either okay got that here's another one we got two salad dressing two tablespoons personally I do olive oil and vinaigrette the solvent on my salads and then I put a little Parmesan cheese okay so a town salmon and then we got two MCT oil I'm gonna recommend that you probably not do mc2 MCT oil on this initially um unless your metabolism is fine because even though it turns out the ketones and you'll have a lot of energy it
might be a problem with you tapping in your own fat however that being said if you have a pre-existing heart problem or a brain problem where you have Alzheimer's or Parkinson's or you have some type of a heart issue NCT oil is awesome because it'll give you give your brain more ketones to use directly and it bypasses this insulin resistance and it feeds the cell directly and you get lots more energy and you'll have a better output in your heart you'll be less tired - okay coconut oil look at that all right got got that
keep it simple just trying to make this simple as possible okay now getting a minute fasting intermittent fasting is another tool but here's the big rule do not eat unless you are a hungry okay so many people are eating in they're not hungry if there's times you're not hungry don't eat why because your body is eating your own fat and as soon as you eat you're gonna stop that process so we don't want to do that we want you in fat-burning 24/7 okay so you started with three meals a day okay see this right here
these spikes insulin insulin insulin and then we have we don't have any snacks we're adding fat at the meal to be able to go longer and longer now every time you eat you trigger insulin so we want to keep want to start working on cutting down the frequency of eating over a graduate period of time maybe two weeks okay but if you start with three meals a day no snacks and cut the carbs now your body now it's gonna drop insulin and you're not going to be as hungry so you can go longer without eating
so now you start fasting okay so the ideal scene is to be able to do this do three meals and then you wake up in the morning and you ask yourself am i hungry you go no don't eat and you keep pushing you're your breakfast further and further and further and further until there is no purchased and you get two meals lunch and dinner okay you do that for a while and then what you want to do with this is you want to start pushing these noodles closer and closer so eat later because you're not
hungry remember you're you're going you're going and the hungry eventually you're going to be going till maybe one o'clock and you're like well I'm not even hungry or maybe even three o'clock I'm not even hungry and then you'll be hungry then you'll eat but let your body tell you when to eat this is kind of a natural process of adapting to your fat reserves an average person who doesn't have a lot of extra weight to lose as a hundred thousand calories of fat sitting on their bodies okay so but the ideal is to go step
one and step two which is worse squishing or earth eating window to a four hour window okay so one to five let's see two three four five yeah so four hours of eating right here and then we got a 20 hour fasting okay that's going to be huge but some of you might already be doing this and you're still not losing weight okay so so you're going to ask them what do I do well I'm showing you all the strategies one step at a time and then if it's not working for you but let's Eider
you don't have a gallbladder they took out your thyroid to go through menopause you died in your whole life you have no metabolism and you're exercising six hours a day and you're still not working just stay tuned I'll show you what to do okay so I already said this okay the best clue that it's working is that your hunger disappears okay if your hunger is still there you still have an insulin problem so as the hunger disappears you know it's starting to work ride the way it go as long as possible until you're at one
meal a day I have so many people right now that are doing one in the day without any probably feel great and they can lose a lot of weight most people some people can't I'm gonna tell you what to do you're in that boat but one meal a day gives you like 23 hours of fasting this is huge because 23 hours of fasting is going to give you an amazing ability to repair and heal and run your body on fat okay and you're gonna feel good you can have more energy but some people are not
going to be able to do now so what they're gonna have to do is do one meal every other day now I don't recommend jumping into this get to one meal a day and then just ask yourself am i hungry and the answer is no then don't eat go another day without eating that will work for a lot of people that just you what's happening with the with people that can't lose weight even on all mad which is one meal a day their metabolism is wrecked I mean they did something in the past you know
screw them up it could be severe insulin resistance it could be some diabetes it could be something when you do this every other day eating you are going to run you're not starving you're gonna run off your stored fat a heck of a lot more and that's when you're gonna start seeing huge changes like huge changes do I recommend it for everyone no but for those people that need to do this it's an option I want I want to give you tools so you know have a backup strategy if something doesn't work so this is
kind of a pie chart that I want you to look at most keto plans have 70 or even 80 percent fat in this extreme plan it's fifty five percent fat and it's thirty nine percent protein so it's a little bit it's adjusted okay so you're doing a little more protein a little less fat because we want we want to tap into it if we increase the fat a little bit more and decrease the protein what happens is we we don't get the right ratios with someone with the slow metabolism so this is kind of a
little kind of a hack of a thing that I found that seems to work notice that we have mandatory vegetables in there to get okay with them with fiber of course non starchy leafy greens I've never met any person that had slower weight loss by eating a salad unless they had like some intestinal bloating or something like that which could be a situation notice that the carb is 1% and I'm building that in there because like maybe lemon water which I recommend you take lemon juice take the little juice like one ounce in your water
every day just to help you with when you're in keto ketosis some people potentially have more uric acid and the lemon juice will count on that some people develop more stones the lemon juice will help help you with that if your stone phone former that means that you have a situation where it's super concentrated urine and your kidneys and that's where you develop the stone one very simple guarantee to prevent a stone will just be to consume minimally 2 litres of water a day it's not too bad 2 to 2 2 to 3 liters a
day of water and I recommend you exercise to sweat as well but that fluid with some apple cider vinegar with some lemon then your kidneys will never have a super concentrated fluid in there to velop stones you'll prevent the stones okay little tip all right so all right we got the carbs low we got protein we got fat vegetables okay we're not done yet we have other tools that we can add periodic prolonged fasting we talked about intermittent fasting going one meal a day and potentially one meal every other day that's one strategy but there's
some other things you can do to take it to the next level especially if you have a let's see it Alzheimer's or you have Parkinson's or you have some type of autoimmune condition or or you just want to pick up the pace this is very very very powerful because periodic prolonged fasting can create increased stem cells you can grow new brain cells you can drop information like you've never seen before in your body so every so often maybe once a month you do a 48 to 72 hours once a month powerful powerful it's very anti-cancer
to tumors can't live on ketones by the way all right and then you come weekends to do a 48-hour fast of course if you're doing ever the other day you'll probably hit that right here won't you but the point is you want to do these periodic fast here in their periodic prolonged fasting okay here are some tips do it gradually because you don't know your your mineral reserve you don't know how many how much how many vitamins that you're deficient in sub clinically or more nutrients or minerals so you want to go into this kind
of gradually so you don't like deplete yourself this is why I recommend taking electrolytes analysis B vitamins in C so while you're doing this just to make sure you know and then you're gonna be fine there was a guy who fasted though he took the record 384 days I think was no food but he was medically supervised but he took nutrients okay electrolytes P vitamins sea salt so anyway do it gradually add sea salts you need one one teaspoon of sea salt per day count average one teaspoon per day some of this is going to
be built in the food but you need that okay you can even have it to some water as well slowly not the whole thing also electrolytes I'm not biased and I'm being sarcastic that I have the best electrolytes out there but you might want to try mine because it has a thousand milligrams of potassium that's it's in the form of citrate okay which is really anti stone so it's going to combine with any potential oxalates that you get from spinach or any other food that you're eating like almonds but you're not doing almonds but the
point is that it can actually counter potential stones it also has magnesium citrate in it it has calcium citrate and medicine chlorides in there is a sea salt but it's not big on sea salt so it's not like a salt replacement you just have to add so it's more ville electrolytes and it also has trace minerals in there so it's it's pretty darn good no sugar no molten dextran high quality stuff the B vitamins very essential I recommend you get it from nutritional yeast I do also have something you could try itself it's in a
tablet I take them I chew them they're kind of big tablets you can swallow them to chew them but B vitamins are natural get the one that's unfortified here's it just a picture of mine you should only use tablets non fortified but I did add b12 and then this is the electrolytes I have I have a a lemon raspberry flavor I have a new one coming out which is orange it's really good it's not I don't think it's out yet it should you might want to check by the time you're watching this I don't know
but there's two different flavors and then I'll have them in packs but you take one scoop today and it gives you a lot of potassium the minerals help with insulin resistance as well here's another hack rotating the times you eat okay so let's say for example you have this pattern and you're eating one meal a day at 6 o'clock well let your body tell me what need may be the next day you're eating at night you're doing one meal a day let's say at this point you're not doing every other day let's say you do
three o'clock and then the next day you do four o'clock next day and you seven o'clock you can rotate that does have to be at the same time if you rotate okay and then you also stagger your prolonged fasting so it's kind of irregular it really will help you lose even more weight because your body gets so used to this thing that it starts to adapting you could start getting used to its are slowing down so you want to kind of surprise your body same thing with the exercise you switch up your powder and every
so often and it's called muscle confusion apple cider vinegar very very very very important to help with insulin resistance it'll help to lower insulin and what you do is you take a tablespoon I take two tablespoons I put in a big thing of water and I usually drink my good portion my water and one but it really will help you add lemon in there it can be just lemon juice or an actual imminent stress reduction okay long walks on the days that you don't work out are very good for stress but I also have you
can on your own time watch I'll do a search of dr. Burke stress webinar I actually walk you through five different techniques that you can do on yourself or get someone to do it on you to drop your stress level then help enhance your sleep okay because it's all about dropping course off but this is a good video to watch on stress sleep if you get more sleep you have better insulin levels you have better blood Sugar's you'd be less hungry you'll lose more weight most the fat is burned at night if you're not sleeping
that could be the big reason why you're not losing weight I will say though as you do this the requirement for sleep goes down but it's very very important to get enough sleep so I would if I were you I would try to get eight hours okay can you take a nap to help that absolutely but the sleep is going to be key the stress reduction techniques I show you will help enhance the sleep going for a long walks will help doing help to sleep the electrolytes will help to sleep the B vitamins help to
sleep so a lot of things will kind of come together for you there are certain sleep aids that I have online if you need them but you don't want to start taking melatonin and that's one being one taste exercise okay there's some tips with exercise I want to talk about again we're just gonna combine all these different really cool things exercise is only responsible for 15% of your weight loss so it's not the big thing but it does other things it'll start to build if you do regular periodic exercise over time it creates a lot
of oxidative stress but your body adapts and it starts to build up a network of antioxidants your body actually makes any accents a bigger bigger group that will actually protect the damage that even when your cells are making from the exercise so that's one way to build up it's called your antioxidant Network I did a video on that recently and I think it's the anti-aging video but exercise exercise very very vital to just add to everything I would highly recommend you exercise in your fasting state when you haven't eaten that will spike growth hormone okay
so that's one thing number two the intensity exercise is what spikes growth on them the more intense the more growth hormone growth hormone is the main fat burning hormone the ideal best exercise to stimulate growth I'm going to be sprinting sprinting is very painful because it's like an explosive thing but if you could do seven cycles of a thirty second sprint that would be hot you might not be up to it that's fine do your bike do your aerobic class spin bike let do something that would be important you would spike the most growth hormone
okay let's say you spike the most growth hormone to seven seven hundred percent more when you're sprinting that's huge most people have to gradually ease into this yeah okay so use a full body type exercise like burpees and planks and plyometrics jumping rope spinning versus like just weights here's the thing when you do fasting that can stimulate growth hormone by 2,000 percent in men thirteen hundred percent women so you can see exercise is only seven seven hundred percent but still we got a good situation because we have this this growth hormone that is into aging
you can start looking good as you losing weight okay then we have interval training which I recommend the magic timeframe of doing interval trainings between 20 and 40 minutes okay if you do it longer you tend to lose your gains because you overdo it and you over train if you're over the age of 40 you definitely need to do two times a week maybe once a week and gradually go into it my wife and I were on fifty-fifty we got 54 she's 55 or 6 don't quote me but here's the thing we work we we
do hardcore interval training twice a week and on the other days I will work some other muscles and things but I'll do cardio I'll do the bike every other day and so I'm doing hills or things like that but it takes a while for your body recover its best it's best when you work out to get to the point where you're doing it enough so you're sore then wait you fully recover then to do some exercise and you're trying to you're kind of halfway going through it you're not sore and you're doing that more frequently
you're not gonna see the gains when I get sore okay so you have to increase the intensity or maybe even the volume okay guys I just gave you a tremendous amount of summarized information it might it might seem simple but it took me a long time to kind of make it simple I have this entire program in a document that you can download it's called t2 on steroids chichi chichi and it's an updated version from my original one and I do charge for it it's very very expensive it's a dollar and the reason I do
this because I just don't want to give every single thing away for free I want you to at least invest something so you'll actually if you invest in something you'll actually I found you'll take advantage of it more you'll implement it more than if everything is just giving tree so it does cost a dollar you can go to dr. brew calm and it's just keno - on - steroids okay so it's dr. burr comport slash key tip - on - terror is it should be linked down below you can get the summary sheet download it
follow it get all the details implement it it won't work and I'm telling you everything that I've tried over the years after I've been approached 29 years I personally worked one with over 40,000 people and I tried so many different things this is the thing that is the most powerful that you should focus on the most now you have the ability if you can go through this to turn up the dial as much as you want or down as low as you want because this is strict this is extreme this is hardcore so you might
not be there with your discipline but you might be like really really good within a minute fasting but you're not perfect with the carbs okay good well then do more and more fasting or let's say you're not really good at dinner fasting but you're good with the cars or let's say you're not good with UNAMID fasting nor the carbs then you're gonna need to go really quality food at least you're getting good quality food right so anyway I gave you a lot of parts of the parts of this puzzle now it's up to you to
get started get started and please give me your success story as well thank you so much for attending this webinar and I hope you enjoyed it and comment below if you did enjoy it thank you
