204: How to UNstall your weightloss by changing up your eating window, and how Keto and intermittent fasting are related. With Harlen Kilstein!
February 19, 2020
Hey gang! Welcome to another episode of the podcast. In this episode, we talk to Keto expert, Harlen Kilstein. He breaks down how to unstall your weightloss by changing your eating window, and what tests actually work for figuring out if you're in ketosis. Enjoy!
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Hey, guys. Welcome to this week's episode. And today we have a guest, Harlan, who's gonna be talking to us about Speed Kito and one of the things that people don't realize is that intermittent fasting, a lot of times people say, OK, what are you Kito, are you intermittent fasting? Well, when you intermittent fast, you get your body into ketosis. And we're gonna be talking about combining that today. So, Harlen, for people who don't know about you, give us a little introduction about yourself. I'm a former school principal who found their way to a Kito lifestyle after being a confirmed yoga nut. And I was able to keep my weight off with doing an insane amount of yoga, took off an amazing amount of weight. But then a yoga injury left me unable to do yoga and my weight ballooned. And it was at that age
when it just doesn't come off like it used to anymore. I eventually went to doctor after doctor, promise after promise of I was going to just the weight was just going to fall off, more than one doctor told me. And eventually they said, OK. Cut out sugar and see what happens. I cut out sugar. And nothing happened. So I went to them and I said, OK. Not losing any weight, I've cut out all sugar, they said. OK. What are you eating? I showed it to them and they said, Oh, well, you're eating rice cakes, rice cakes, convert to sugar. Oh, I didn't know that. OK. No more rice cakes. I won't have anything to put peanut butter on, but. Okay, no rice cakes. And the wait didn't go down. So they had me eat and drink special shakes. This was a green shake. This was
a protein shake.
And they said, and Bestival, there's no sugar in it. Years later, when I was starting Kedar, I went back and looked at the sheiks and they didn't have sugar in them, but they had molto dextran, which is one of those fake sugars that spiked your insulin and I found out that I was having sugar anyway. And that's why those didn't work. I went through low carb rather quickly and found out that a lot of products and low carb were really high in one form of sugar or another, and that saying no sugar or low sugar was just a matter of finding out, OK. How are they lying? Like it might not have sugar in it, but it might have a Garvie in it. It might not have sugar in it, but it might have date sugar or honey or some other form. And finally I
went Kito and I went Kito and became knowledgeable about the ingredients. I found a new home and a new lifestyle. I lost weight and then it stopped and I stayed on a plateau for more than a year. Close to two years. And then I discovered intermittent fasting. And I became such a big believer in intermittent fasting, read everything that Jason Phung put out. I even interviewed him. And one of the things that he said in a podcast that I heard was that if you have metabolic syndrome, it's going to take you an incredibly long time to lose weight. Even with intermittent fasting. I didn't like that. I didn't like that idea. I respected him, he's a physician. He knows his stuff. But I said and I heard in it as well, if you're you're fasting all the time, why isn't the wheat going down faster?
And that's when it came up and I started studying what happens to the metabolism if you do the same thing time after time after time.
And I put together my my theory, which I found evidence for on at the NIH, the National Institutes of Health, is that when you do anything for a long period of time, the metabolism gets stuck on it. It comes to expect it. It adjusts for it. And I said, well, there are so many different ways to do intermittent fasting. What if you constantly changed what you were doing and never let the body develop a routine? I didn't realize that at the time that I was developing the core of the program, I came to label as Speed Kito, which combines different kinds of fasting and breaks them up so that your body never quite figures out the routine. And it just keeps losing. So what kind of eating window do you like to kind of change around? So like give us some examples of like what
you're eating window looks like and how you change it so that you can kind of keep your body guessing. OK. So what we do is we do a combination of o mad one meal a day, which, you know, it's literally one meal. I recommend that people do it between 4 and 8 p.m., whatever it is. And that's it. You can have water. You're going to have electrolytes. You can have bulletproof coffee during the day. But for four days that you're doing OMAP. That's it. You can also have chicken broth. I discuss that with Dr. Fund. And, you know, he allows teas and broth because it's so little in calories. He doesn't believe that those, quote, break the fast. So then there are days that we do too mad where you have two meals a day. You choose a different meal. Some days it's no breakfast.
Some days it's no lunch. And the two meals a day has it doesn't really have an asset interval, but it's cutting down. The body's expecting that third meal. And it just never happens. And then there are extended fasts that we do using adding bulletproof coffee. Chicken broth and electrolytes. Although generally there are a lot of. There are a lot of electrolytes in the chicken broth. We use. Chicken broth, because it's only about 50 calories a cup, beef broth has three times as many calories. And that's really coming over what it is to any definition of breaking it fast. And we alternate these and then there are days that people have three meals a day and there's no fasting at all. And we see some very, very interesting things. We begin with an extended fast again. You can have chicken broth that some people don't really
get hungry. They soon learn that hunger is a mind concept, not a body concept. And the first initial fast is a detox where you soon discover all of the garbage that has been inside your body. And the fasting really initiates a very powerful cleanse. People are shocked by the first fast on the body. And after this first fast, they never again have that same reaction to a fast. It's just that it's the cleanest way to do it. The intermittent fasting is probably the best way I know to fight inflammation in the body. You know, there's some things that we recommend that are anti-inflammatory drinks that may taste awful, but they also bring down the inflammation in the body. And we recommend really good fresh probiotics, if you can get it. Got it. Well, I do want to kind of talk about one thing because I
feel like it's unbelievable to me that people I get questions all the time from listeners and they people really don't understand ketosis.
And so I want to kind of address that for just a second. That's Kito and intermittent fasting have a lot in common because keto works in the same ways that intermittent fasting works. Right. But I want to clarify to people. So when somebody is in ketosis, it occurs when the body is faced with the challenge of low blood sugar and reduced glycogen stores. So you can do that in two ways, right? You can either do it by not having the carbs, right. Most of us know that our body can make energy by burning carbs as well as fat. But one of our sources of energy is glucose. And so we can get that glucose by having carbs, breads, fruits, vegetables, that sort of thing. But we can also have our body go into using fat by not giving it anything. Right, by fasting altogether. And
I think that's where where people just they don't understand that concept because they think, OK, if I'm in ketosis, I have to be on a Kito diet, we'll know you can get in ketosis by not eating eating any food at all. Yes. And I want to follow up on something and clarify something. You can also. Test for ketosis without being in ketosis. There are a lot of companies that are selling pills and potions, some of them very, very expensive. That promise to, quote, put you into ketosis in in 30 minutes, in an hour. And what that does is you are basically eating ketones. Those are the pills. Those are the liquids you eat. Keith Townsend, within an hour, if you pee on a strip, it's going to show the presence of ketones. That is different from being in ketosis because these ketones go right through
your body and they do not put you into what Shantelle is talking about nutritional ketosis, which is the state that we want.
Now whether you get to it through intermittent fasting or you get through it through Kito. The surprising thing about being in that state of ketosis, you'll know you're there when no one you notice that your hunger doesn't control you anymore, even though you're not eating. If you're if you start fasting and you are not in ketosis, the first couple of hours, even days are going to be hard because you're craving. But once you are in ketosis, your body no longer has these cravings for food. Food becomes something that you eat in order to live, not something that you eat because it's fun and not something that you eat because you're stressed. Not something that you eat because it's craving becomes very, very easy to do, but a lot of people who start I.F. or intermittent fasting and just dive in and give up right away
because they don't have. The mind piece to go with it is that, first of all, understand that it's something that they can do. They are not going to waste away, they are not going to starve. They are not going to trigger the starvation reflex or the body is going to hold up. The first step is always a detox. Get the crap out of your system. And then number two, your body starts to an I.F. Your body starts to rebuild itself on a cellular level. And the new you is much more clean because the toxins are gone and much more powerful because you're not dependent on carbs or sugar for energy. Your body is manufacturing the ketones all on itself. So if you get to it either through I.F. or the Kito diet, you end up in the same places with the same benefits. It's like
going into a movie theater.
You may have a ticket on one side of the theater. I may have a ticket on the other, but we both get into the same theater. Yeah, because when you have reduced glycogen stores, it initiates hormones that signal the body to begin breaking down fat stores and it releases fatty acids into the circulation. Then those fatty acids are transported into your liver and used in the production of ketones. And that's where we got this whole thing of OK. Now, I mean Kito Genesis, right? So we advise to accelerate the process. Is that light exercise every morning? Will deplete that glycogen store. You don't need to train like a crazy person. You don't need to. You don't need to get up and sweat everyday. If you go out and you go for a walk, walk the dog and walk the dog a little bit further. Stay
out there for about a half an hour and you will deplete the stored glycogen that you have. That's about what you start your day with that amount that a 30 minute walk. And if you can't walk because your your chair bound, you can't move. The doctor says you can't move your arms. You can't move your legs. There is always something that you can do there. A little pedal devices. If it can use your feet that you can exercise like that. If you can't do that, there are little things that you can do. Little tiny rubber weights that way about a pound and you can sit and go like this. Amy, thing that you do that helps burn the glycogen will accelerate your weight loss. Yeah, I love that. And I will tell you, the people who I've seen who have done the best on losing
weight, they really incorporate a lot of walking in to their regime because what happens, I've seen people who go to the gym and they do such an intense workout where they are like balls to the wall working out.
Then they get so ravenous and then they get to the point where they're starting to overeat. But the people who are really incorporating walking into their diet on a regular basis, they're burning all those calories from walking, but they're not getting themselves to the point where they're like, you know, oh, my gosh, I'm so ravenously hungry and eating everything but the kitchen sink. So let me take what you said and give you personal proof that what you said is true about. Maybe two years ago, I hired a personal trainer who pulled up in front of my house every single day with a truck, and inside the truck there was every conceivable device. There was a stair climber. There was there was an elliptical. And there was one other device that I called death. That is, do you know, combined a whole bunch of these things
together. And plus, there was a bicycle, too. There were weight machines. You name the weight machine. You know, we had it. There were weights for push with your legs and so forth. And I worked out with him for an hour a day, five days a week. And during that period of time, I did not lose a single pound of weight. And the guy kept saying, oh, it's because you need carbs to lose weight. He knew I was on gear. You should have carbs. You should have carbs. Don't do that as doctor that. And I think what the intense wait did was affect my thyroid and shut it down so that I wasn't able to get my adrenal glands were drained by all the intense exercise. And so I stopped. And when I stopped and went to gentle walking and exercise, the weight came off. Mm
Yeah. Well, let's kind of talk about how people kind of transition. So what? Woody, what did you kind of do to kind of transition? Because obviously the purpose of ketosis is to provide fuel when there's the other sources of energy, mainly glucose are running low and you have to transition because a lot of times people say when they start doing keto or they start doing fasting, they start feeling so bad. I think that the reason that they feel so bad is that they're not taking the electrolytes when they start Kito. Your body. Has this sudden change where you lose a tremendous amount of water weight upfront and with the water go the minerals, you're losing sodium, you're losing magnesium, you're losing potassium, you're losing calcium, you're losing manganese. Copper. And unless you replace these, you're going to come down, which is cool with what is
colloquially known as the Kito Flue. You may feel tired, even exhausted, even sleepy. Now, there have been days where I have forgotten to take my electrolytes. I remember one of them quite well. I was doing a presentation in Las Vegas. I was driving down Las Vegas Boulevard. I am in front of Caesar's Palace. All I wanted to do was fall asleep. And I remember I was literally at the corner of Las Vegas Boulevard and Flamingo going. What do you think they would do if I just leaned over and went to sleep right now? Why do I feel this way? Why do I feel this way? And then all of a sudden I went, I didn't have my electrolytes. OK. Wake up. Let's make it to the hotel. Take the electrolytes, which I did. Miraculously, I made it to the hotel. I was so exhausted, took
the electrolytes, felt better, drank another glass of electrolytes and was like, OK, I'm normal.
So if you don't take electrolytes in whatever form, you can either make your own formula, you can Google my name. Harling kills Dean electrolytes and you'll see that there's a recipe you can make your own. Or you can buy any of the brands of electrolytes. Let me caution you that sports drinks are not electrolytes. They may say they are electrolytes, but all of the the aides, the Gatorade, the power AIDS, whatever. They are so low in electrolytes that they can't even list their ingredients on the label. The same thing with electrolyte water. If you look at the ingredients on the label, there was a water and electrolytes, but it will not tell you how much because there are they are below the minimums. Make sure that when you get an electrolyte, you don't have them with sugar. Yes, there are many of the electrolyte tablets
especially that contain sugar. So make sure that it doesn't have that. There is a brand of electrolytes called Kito Chow fasting drop's available on Amazon. It's just electrolytes and liquid. And is this demonstration if you if you don't put this in water. Can we go? Wish me luck. Oh, they taste awful. Oh, God. Excuse me. Is. OK. That was bad. But if you put that in water, it's not so bad. There also may not agree. Have a great. I saw on line you have something called a completely Kito lemon lime electrolytes. As I said, people. There's a recipe you can make them yourself or there are a number of companies that make electrolytes. We have our own completely Kito electrolytes. But I'm more concerned that people take them rather than who's they take. If you want to make them yourself, it's simple. I have a
Jigsaw Ultima, Dr. Burke and I all have electrolyte formulas. There are different flavors for the electrolytes. Just make sure you're getting enough sodium in them. Some of them have very little sodium and that's the electrolyte that you need the most. Some people there's a rumor out there that says that pickle juice is an electrolyte. It's not. It's got a lot of sodium in it. But the National Institutes of Health specifically says it's not an electrolyte. So it may help you feel better, but it's not going to get you that balance that you want in your body because quite frankly. People who are who have had a problem with weight or people who have a problem with with health. You want to restore balance to your body. And when your body is balanced, whatever that word means to you, you're going to feel a lot better
in your body and feel a lot better about yourself. So let's talk about how to kind of shock your body. In2 with intermittent fasting in giving yourself, let's say, like what are some good ways to do it where you could say like, OK, maybe I'll do one meal a day today, then I'll do two meals tomorrow, like. So you want to set up a cake, you want to set up a calendar where you are changing you and you have to eat. What you have to do is think about days that are going to be easy for you to do this. Some people do better when they're home on the weekend and they are in more control of it. Some people say, hey, I'm going to take a thermos of tea and a thermos of chicken broth with me to work. And I'm going to do
it at work.
You have to feed it into your own schedule, just like there's no people with the exact same fingerprints there and there aren't people with the exact same body requirements. And you have to figure out what works for you. You know, we weren't stamped with a mold into a mold. You have to find what works for you. For Shantelle. You know, water fasting might be the answer for me. Broth fasting might be the answer for the next person. Oh, man. My secretary has been with me for 19 years. Her husband did all mad. Only. And lost well over 100 pounds doing. Oh, man. Might her husband can't do it at all? Doesn't work for her. So let's talk about people who say something like, my blood sugar is really, you know, my blood sugar gets too low. You know, I can't do fasting. What is your
response to someone who says that? So the first response is, yes, there are people who have low blood sugar issues. And what you need to do is, first of all, are you a type 1 diabetic? Are you pregnant? Are you nursing? Are you someone under the age of 18? One of these people should write out a plan of what they want to do for I.F. and show it to their physician first. A lot more doctors than in the past are becoming aware of the benefits of I.F., how good it is for the body and will encourage you. And if your doctor says, OK, you know, I think that if you have chicken broth, that will raise your blood sugar enough so that then you go with what your doctor says. If your doctor says, you might have to eat a hard boiled egg or or
something during the day, you go by what the doctor says.
What does the doctor want you to do? And one of the things that the doctors had me do was called continuous glucose testing, where you wear a device on your arm and after you eat, you pass your phone over it. It scans it and records it and sends the information to your doctor and they see what's going on at each time. What do you do in the morning when you watch your blood sugar, when you wake up? What's your blood sugar after you have breakfast and so forth? And for a lot of people, if you. When you have the blood glucose monitor that any doctor can have a prescription for, basically it's like you take it and you put it on your arm, your heart. You hardly feel it at all. You connect it to your phone. You download the app. And generally a half
hour after you eat is the optimal time to notice what your blood sugar is doing, because it does take your body a little bit and you see what kind of spike you had. But if your blood sugar is low, working with a physician is the safest way of making sure that you don't cause yourself a problem. Yeah. And I agree with that. But I would say I would try to find a more natural doctor or a functional medicine doctor. Hundred percent has. Otherwise, you know, if you go to a regular doctor, they're gonna be like, oh, no, you shouldn't do that. When will we have proof that Dr Fong is a perfect example? He has thousands and thousands and thousands of people who had Type 2 diabetes that were able to stop insulin treatments altogether from doing intermittent fasting. So I think that that blood
glucose monitor is a great, great idea.
If you truly do, because some people say, oh, I have low blood sugar, but they really don't as well. So let me echo what you said about the doctors. When doctors go to medical school, it's four years in medical school, then there's residency. Then if they want to become a specialist, there are more years. So doctors typically spend about eight years getting their M.D. That's after college. And when they do that. This may make you either smile or cry in all that period of time. The eight years they get less than a half hour's information about nutrition. It's just not covered, and so doctors are working on old information, calorie reduction. They know they have. Chances are the most they know about Kito is from looking at a magazine cover while standing online in the supermarket. One doctor told me, oh, I don't think that
Kito is safe. You're gonna get a ketoacidosis. And I said, but isn't that something that only affects Type 1 diabetics? Oh, is that the case? Well, maybe it is safe. They literally do not know. So what Shantelle said about finding a physician who is either natural or aware or supportive of these things is is fantastic. I took a long time till I found two doctors who are completely supportive of it and one loves that I do. I f and has just been there and making sure that I have the right nutrients and and so forth that the body needs. But when you get your body to balance, everything comes into balance from your blood sugar to your insulin levels to your blood pressure, to your cholesterol, your entire body balance is out. Be patient with yourself because it's not an overnight fix. I mean, look,
everybody would love to get back to balance overnight, but that's just not the way the good lord made us.
Yeah. Well, that's awesome. And you know that it's funny because I got a DexCom continuous glucose monitoring system. I got. I borrowed one for like about 10 days just to do it for fun. I don't have any blood sugar issues, but I like to see it for fun and see like what I eat and what my blood sugar did. So it's really a cool thing. They're expensive, but if you can afford to buy one, it's even if you don't have diabetes, it's a really great tool to kind of see where your blood sugar is going and what you're doing. I'm seeing these things coming down in price. Yes. I was at my doctor last week, my cardiologist, and he did an EKG there. And he goes, oh, by the way, this might put me out of business. But he said, there's a new device that
you can do. EKG is at home and just send them to a doctor and they read it for you. He said it's as accurate as my machine. You just put this little device. I can tell you the name of it. It's under 100 bucks on Amazon and the device is known as a cardiac K R D I, a cardiac mobile device. It is a tiny little device you setup on the app. So that knows which you you put one finger on each side or two fingers on each side and it does a perfect EKG. He said this is as good as what we do. And so pretty soon the blood sugar testing devices are going to come down in price, too. Yeah. And they have ones that I think that you can buy. Now, one, there's a freestyle Libra. I used the freestyle Libra. Yeah.
Do you remember how much it was? Well, the doctors insurance friction for it. So it really wasn't very much. I was like forty seven dollars or something like that with the prescription because the insurance companies are changing now. They see that there are certain tests that you can do that will prolong your life, prole, improve your health and that they would be smarter to pay for these devices than to have to pay for the medical fixing in the hospital visits afterwards. So they're getting a lot more wise in let's work on preventative medicine rather than these other issues. Yeah. And you do have to be careful because even when I got my my continuous my CGM, it was basically you. It's not you have to kind of regulate it with like it even asks you like once a day to kind of check because instead
of taking glucose readings from your blood that cgm it it's taken from this fluid that's kind of surrounds your cells of your tissues below your skin. And so it'll actually ask you to didn't ask you to kind of once a day kind of actually prick your your blood. I know. If it didn't, I'm the wrong person to do that. I am like so. I'm so not into doing the same myself with the needle. See, I had them right here. These are the. The visa and these are the needles, where are they? They're right here. Yes, and they're sealed because I'm a coward. So that's hysterical. Well, thanks so much for being on our show today. Tell listeners where they can find you and where they can follow you. So, first of all, if you look up my name. And Harlan Killesteyn ketosis on Facebook. You
will find a bunch of different groups that you're welcome to join.
Biggest one is Kito Recipes for Beginners. We've got over a million members there and we have dozens of moderators who will help you on your quest. You can also find me at speed Kito dot com where you can find my program that combines strict Kito and intermittent fasting where we mix up the fasting, but we also give you the menus of what to eat. They're interchangeable if they're foods that you don't eat. You'll find something that you will like all planned out for a month and staggering, staggering results. All right. Well, if you have a question that you want answered questions at Chantell Raceway dot com. We'll see you next time. Bye bye, everybody. Thanks for having me.