What we eat on our Protein Sparing Modified Fast
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- Опубликовано: 10 фев 2025
- A protein-sparing modified fast has really become part of our dietary lifestyle for a while now. Here is what we actually do long term for our 'Days On the PSMF' and our 'Days Off the PSMF'.
At the very least it is a place to begin.
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recipes mentioned in this video:
Cinnamon Bread: ketonaturopath....
Garlic Rosemary bread: ketonaturopath....
Liver Pate: ketonaturopath....
Mayo: ketonaturopath....
Egg Yolk Waffles: ketonaturopath....
I have been keto/lc for nearly 6 years. I had started to notice the scale creeping back up. After researching the changes that I could make, I came across PSMF. You have some simple & quite useful information here. I have already been able to take off 6 pounds & hoping to continue until I reach my goal of 10-12 more pounds lost. At 64, I’m delighted to be able to make this work. It’s simple & as you pointed out, very successful. Thanks for sharing!
Thank you for every post, and every word you share with us and thank you to your wife Judi for generously sharing you with us….your time and wisdom! And HER kitchen! 😋I truly believe you are changing/ saving lives with your posts!
Wow ! You are a great teacher ! Thanks for the information.
Thank you! So happy I ran into your channel. I have been keto on and off. Although, not for weigh loss but for autoimmunity disease, chronic constipation and sever migraines. I am a nurse with, of course, a very stressful job. Due to that I sometimes go back to the “not so healthy eating”. I was surfing RUclips to look for motivation once again and there you are. I am a big fan of Dr. Westman, now of the three of you. Your story of loss…incredible. But more than that, your story of perseverance, resilience and acceptance while in the whole of your hurricane is more than incredible. Thank you for sharing. I will definitely share your videos with my children, family and friends. Many more blessings for you and Judi. 😊
So appreciate your comment. Thank you... from both of us.
@@DrKarlGoldkamp-KetoNaturopath Please excuse my grammar! Was typing at lightning speed before done with work LOL!
@@monicamartinez7871 Hardly something I'd be bothered by ... being a severe dyslexic myself.
Thank you. First time listening to you and first time ever hearing about eating this way. The simplicity is well, simple. Thank you so very much again.
Take us on a field trip to the garden. 🤩
That's the plan!
I've just binge watched about 8 of your videos. Thank you for all the info. I feel like there's hope for me, following your advice.
There's always hope. Keep going.
Hey, you read my mind? I wanted to see a video like this. Thank you
👍💯👍
I particularly enjoyed that you pointed out the simplicity of preparing meals.
Thanks for the egg shell/coffee grounds tip to go along with the simple, yet delicious looking meals :). I'm going to check out the egg bread and egg yolk waffle recipes now...
My mom did the coffee grounds/eggshell mix for our organic garden in the 70ies.. FABULOUS results! Lush garden with few insects. Old school methods are usually the best!
Awesome! Was waiting for this!
LOL
Great field trip , very easy to understand. Every thing looks yummy. Now for lessons in self control, i need that .🤗
I appreciate this. I struggle with math. Seeing your amounts helped i can more easily get it. Thank you
Absolutely welcome. Good 'field trip'?
Big grin, see what happens when I’m doing answers while still sleepy?
Great field trip. Thank you so much.
You're welcome.
Hey Dr. Karl, I just started watching you and love how you present the info...i find it a little annoying at how many youtubers who represent the wonders of keto eating and for years are overweight!!! most people on it want to lose weight and need healthy trim examples, and there are some...but there are quite a few out there with their own channel and are still quite overweight...i do a modified version of PSMF because i don't have much to lose, so it's basically high protein, some carbs, and low fat, it works amazing and i'm not hungry and craving, wish the others would get on the band wagon!!! if you're eating tons of fat and gaining, time to make a change, haha...ok, enough rant, you are very lean, look great and are a good example, thank you...
You clearly have learned from your experience. I share your thoughts as well.
As a newcomers to this way of eating ( ex vegan) I couldn’t agree more. It seems to me that many in the ketogenic movement have continued to replace ‘bad’ food with ketogenic versions which are sometimes even more calorific than the original version.
We must be watching different YTers. I'm only seeing the buff ones. Now I'm curious who you've seen, lol.
@@dreamingrightnow1174 same, I would also like to know. Some YTers are still on their weightloss journey and have not reached their goal weight yet. It's a work in progress.
People do the best they can with the hand they're dealt. Live and let live.
Excellent information ! Seeing always helps me to remember, love your you tube's ❤
So glad!
Great! Thanks for this. Would love Judy’s tutorials on her dessert bread and liverwurst!
Coming soon!
Loved the field trip including the dry farm wine and fertilizer recipe. I watched Judy’s video on bread making but I’m clueless as to how much spice and cinnamon she adds. Thank you for your videos. 😊
The links to the recipes are now in the video description area.
for 1 loaf with 6 egg whites I use 1 - 11/2 tsp of spice
Seeing your meals, are you and Judy basically doing carnivore? I may have missed it, but I don't remember your mention of vegetables. I appreciate your thorough explalations of PSMF. You have such a gentle and kind demeanor. Thanks.
It progressed over the last 3 years. A turning point came really two years ago when away on a couple of conferences and kept to just eating the meat. When we got back we were both leaner and felt great so continued.
@@DrKarlGoldkamp-KetoNaturopath I tried for a year to do keto carnivore. I was never able to eat over 100 grams of protein as I was too full to eat again, and I think I was having problems with the amount of fat. I invariably got constipated, adding packaged or pill form fiber would not fix it. I think there must be something off in my digestion, but don't know where to start.
Thank you, thinking trying adding the PSMF to my keto diet.
Thank you for the info. Just “stepping” into psmf.
you're welcome.
Hello there. Are you suppose to count calories or fat while doing the 30 grams protein every 4 hrs? Im 5'5 female and goal weight is 120
Thank you! I love your fridge! My goal is to get our life so simplified. Noted that you do not change how much protein you are eating on off days from your PSMFing days. Cool
Correct. The same amount of protein require each day.
Judi!!!!! You are so adorable! Cannot wait to try these yummy looking brownies!
Happy I have found you, as there are so many so called experts on keto/carnivore diet but almost all recipes contain dairy, and I get that because when there would be a healthy dairy diet I would be on it, but I can't as my weight will creep up and my inflammation will be through the roof and even if I use a little, it is my trigger food so I can't moderate it.
Jacuqueline, I have a question from you that oddly I no longer see here: So if I understand correctly OMAD and TWOMAD are not optimal in this approach, as it is more beneficial for weight loss to eat 4 meals?
So to that answer, the necessity of having the required amount of protein per day (calculated on others videos I did) is best divided over 3 to 4 servings per day. So yes the would not be OMAD.
thanks for taking us along.
Our pleasure!
New to your channel here from South Africa 👏great video thanks !!
Thank you, again!!
You're welcome.
Please make a video of Judy making the bread and another making the waffles and the other things would be great also.
They're coming.
This is the first of your videos that I watched. Trying to learn a little bit about this type of diet. I was curious, though I didn’t see that you ate any vegetables, but you have a garden?
we grow spices for the most part. I go over that here: ruclips.net/video/hO_ahNR272o/видео.html
Loved it now to convince my wife!
Wow! I've never watched your channel before. Lol, it must have been Providential that I found you today because I have been obsessing about liverwurst for weeks. I ate a lot of it growing up and I love it, but... I don't eat pork for ethical reasons and haven't had liverwurst for years. I'm thrilled to have found a beef-based recipe for it (beef liverwurst never occurred to me, but why not!). Can't wait to try it! Thanks so much! And I agree with the previous poster - would love to see tutorial videos of the recipes herein.
For some of us, like you, liver does call us. Btw, ther chicken liver paté which is to die for. As I see it Liver is precious, where it is from pork, beef, poultry is less of a matter.
Ive been searching for a recipe to mix the chicken livers with beef liver for pate to no avail. Is there a reason I cannot find,maybe its just not done?
@@misscndnwoman2177 Most people are not that clever, or creative. Great idea. Just do it and tell us how it goes and tastes.
@@DrKarlGoldkamp-KetoNaturopath okie dokie thanks 🇨🇦✌🙏🙏🙏
Great field trip!
Thank you for this. It is very helpful.
Glad it was helpful!
Love and light
I love the jelly!!! ❤
Where does one find the chart to figure the weight to height ratio and such.
Excellent 👍🏼
Thanks for the tour! I love how simple you make it! Does Judy have the egg yoke waffle instructions somewhere?
I am adding the links to the recipes but here is the egg yolk waffle ketonaturopath.com/egg-yolk-waffles/
I think so! We'll do a video on this as well. They are just amazing. We were getting back up with a surplus of egg yolks so Judi figured out what to do with them.
Thank you
Very detailed and I can do this!
Can please make the liverworts so we can c how she makes it thx 👍🤩
It's in the pipeline... coming.
TY,for this video
Your most welcome
I ran across your channel a couple of weeks ago. If possible can you do a video on how to make the jello with tea you were talking about. Great information...keep it coming.
that is on my list of videos - so should be soon
@@judilacavagoldkamp1069 thank you...sounds good.
You have not mentioned vegetables and I love to eat them. I eat Keto on my non PSMF days, so I assume I can use them and cook with them on my keto days? I have been cutting back on the amounts of carrots, celery and oinon. I just am having a tough time giving them up all together as they are such an enhancement to soups and stews. Starchy veggies are no apart of our diet currently. Thanks for the videos. My diet is ever evolving.
Veggies are fine on your non-psmf days.
Where can I get the recipes for the breads and waffles you showed
Can't see the table of food. Angle camera lower. Thanks.
Yup. Working to change that. Thanks.
Thank you for the video. I'm curious based on how you eat what do you grow in your garden?
It's no secret. We'll for sure cover that. Short answer Herbs, spices.
Thank you for this video. I get so confused. This is new to me. I have 30 lbs I need to rid of.
You can do it!
That's me as well; at 5'2 I feel my best around 120 lbs. Currently, I am about 150, and my body doesn't like losing the weight. I get to losing throughout the month (doing really well), and then a week before my menstrual cycle i get tired, depressed, and want to eat everything in sight 😒 darn hormones, lol
Great video Dr Karl, thanks for concise, specific, to the point info. Question: can the baked, ground & powdered eggshells be used as a personal calcium supplement? Does PSMF eliminate or minimize needs for supplements (IE vitamins, minerals, electrolytes)?
Good questions and glad you watched. there are calcium supplements derived from eggshells however calcium carbonate is not absorbed very well for most humans ... but for the garden it gets broken down for the plants (they have their digestive system on the outside unlike animals).
Your big question of does anyone need supplements to do a PSMF. By itself, psmf does not contain all that you need and (posted in a few other videos I've done prior to this about psmf) and that is why I recommend having liver and egg yolks on your non-psmf days to make sure you are getting a balanced diet.
Supplements are important for many, but merely in my view, each person is different and really needs to be accessed in some way so that they know what their status is. It is important though not directly related to psmf.
Wanted to add that there actually are a number of studies that purport that ground eggshells are more than just calcium carbonate. Here are a few of those:
pubmed.ncbi.nlm.nih.gov/13129316/
pubmed.ncbi.nlm.nih.gov/23607686/
onlinelibrary.wiley.com/doi/abs/10.1002/%28SICI%291097-0010%28199909%2979%3A12%3C1596%3A%3AAID-JSFA406%3E3.0.CO%3B2-A
Does she have wrap recipes?
I need the JELLO recipe
My hubby will NOT give up his SF jello.
Please could you make a recipe of liver wurst? I love it and would enjoy your version
I have made liver pate and just found a recipe for liverwurst I will be making. I will make a video as soon as I have tested it. the liver pate is here ruclips.net/video/viupDPLtWvM/видео.html
@@judilacavagoldkamp1069 thank you!
Very helpful! No organ meats? No ghee? Tallow? Pork? Thanks!
All of the above are fine. I'm not a ghee person but the generally pattern is to days of lean whole foods protein, ie trim the fat and avoid fatty choices like organ meat (liver) other days fine.
Thank you!@@DrKarlGoldkamp-KetoNaturopath
Love this information Dr Goldkamp. May I ask…the left over protein you weighed out..is that for just one person or are you and Judy splitting it.
And how did Judy thicken the jello?
Judi thicken the Tea by adding Great lakes gelatin (you can get it on amazon). The leftover chicken is for whoever wants it ... or gets to it first. ;-) The example is re a male 5'10" with an ideal body weight of 162 therefore is to have 162 grams of protein per day. That one chicken breast wasn't enough for an entire days required protein amount.
@@DrKarlGoldkamp-KetoNaturopath thank you! You’re so kind. i appreciate you.
Here's the jello recipe ketonaturopath.com/sugar-free-jello/
@@DrKarlGoldkamp-KetoNaturopath thank you. Fantastic!
great video! would it be possible to zoom in a bit more when you are showing your slides? kind of hard even when in full screen!
Several of my keto ice cream recipes call for just egg yolks, so that would be another good way to get rid of the yolk within a delicious food, instead of throwing them away
Absolutely.
@@DrKarlGoldkamp-KetoNaturopath I’m a new sub. Love your information.
It's shocking to hear people talk about "getting rid of" the yolks... Shh.. not in front of the eggs!
To make the bread. I don't have the egg white protein powder, is there something I could substitute?
Thanks for this, really helpful. So you don't eat any veggies at all?
generally no. Have some seasonal exceptions, like freshly sliced cucumbers from our garden on the eggwhite bread for an after-dinner treat.
Great info. Thank you. Why cook the shells? Can you use them in compost without cooking?
We used to compost a lot. Now live an area where that's no allowed so grinding them up and mixing with the coffee grounds has ready sped up its incorporation into the garden soil.
@@DrKarlGoldkamp-KetoNaturopath I understand, I live in a second floor Apt. No place for gardening up here and no yard. Good luck!
✅ Thank you 😊
This is all new to me and a little overwhelming. I need to watch more of your videos. But for starters, how do you make tea jello? It sounds yummy!
All the recipes are in the shownotes.
Wonderful video Dr Karl... I love getting new ideas for my new lifestyle. Can you please share your jello, liver wurst and dessert bread recipes please. I can't wait to incorporate them into my diet.
Will do! It will be a slow road to putting the important things together in all of this. But how to make things is very important and most certainly will be included and get done.
You do realize in this household my status is basically chief taster, sous chef, and filming guy... when I'm not doing the academic thing of explaining labs or something on my videos.
I've made many iterations of egg white protein bread and can't fathom eating it plain. I can't even eat them smothered with butter, etc.!
Sorry to hear that. we have it every night. here's a link to one of our favorites: studio.ruclips.net/user/videoVagZj1oqUZE/edit?c=UCGpSJnHLFkcb-R6G_ksK4oQ
Thank you :)@@DrKarlGoldkamp-KetoNaturopath
This was helpful but i wonder if on your psmf days, how you eat the egg white bread. Ive heard that it tasted like cardboard. It seems like it would be dry
we've been this for well over 4 years now. I love it. Here's my favorite ruclips.net/video/VagZj1oqUZE/видео.html from Judi's channel
I guess i have lots to throw out of my fridge since i am a diabetic. Dr mcdougal swears we are carnovores, but it does not work for me
Don’t you need to eat vegetables in this diet? Would be great to have some information on that 👍
Thank you 🙏
How many glasses of wine do you drink on your wine nights? Do you eat vegetables? Thanks 🙏
Well when Judi's not watching ;-)... I have two and I'm Pretty much only a Dry Farm Wines consumer now. I like how they taste, feel, and don't bother my sleep at all.
We were very big veggie consumers, big, garden,
Now we have nearly no vegetables as part of our meals. the few fun exceptions are freshly sliced cucumbers on top of Judi's egg white cinnamon bread as an after-dinner treat.
Our garden for spices primarily, hot peppers, tarragon, rosemary, dill, parsley, on and on.
Are all of the wines from Dry Farm Wines acceptable to drink occasionally or are some better than others?
Their variety is huge. All are good but the reds, in general, are drier so are better in that sense of less sugar. All of their wines are actually dry (hence their name). We generally get reds 95% of the time.
Wonderful! Reds are my favorite 🙂 Thank you
What about vegetables?
We used to have them long ago. We don't know or haven't except for a salad a few times over the last few years. No longer have desire or need.
Thank you so much
I finally have a good grip on what I can eat on my Protein sparing fast and how much
I do make the protein bread with egg whites and it is wonderful
What about the liverwurst?
I’m German and I love it so much so glad that I can eat it on my off days
So very helpful
You're way ahead then with liking the liverwurst. I love it as well.
I would love the recipe for the liverworst. Great video on PSMF.
You got it! the link is in the show notes to what Judi's does. She corrected me and told me it was Paté not liverworst. Either way... extraordinarily good. Specially on either the egg white breads or the egg yolk waffles.
Thank you, do you have Jello recipe?
All of the recipes are in the shownotes.
What if you are insulin resistance and have to loose a lot of weight, is it according to this model also beneficial of eating 4 x a day, as your blood sugar and insulin will be high during the day and that is not good as I recall
I don't like dealing in generalities because nothing is specific but I understand the question. I 'll try to respond to as best I can here:
If one actually knows what their fasting insulin and glucose are and are tracking their glucose via glucometer , or better a CGM, that would be a more specific discussion. In addition to that if their are (these 'insulin resistant' people) tracking their diet on cronometer, for example so that we actually could follow what they are consuming then we could see how they are actually reacting metabolically to this. What I just described is exactly what I have my clients do (no sale pitch) in order to understand their reality. Given that I have not seen what you have described.
Hope that helps.
I have just started watching you. Do you eat green leafy vegetables or salads?
Very seldom now. once or twice a year. We used to though. Used to grow a lot of our own veggies. Now we just grow spices, herbs.
Would gelatin or collagen be included in our total protein count?...since it's not a complete protein?
technically it should be but how we do it no and we do use both. I like to keep it focus on whole food sources.
Hi Karl..great biedo..do yiu eqt any veggirs
Not really anymore. just spices from our garden, basil, jalapenos, terragon, anise, etc.
Can you tell us how to make the tea jello?
Here you go: ketonaturopath.com/sugar-free-jello/
Hello, please tell me how do you make bread from proteins
ruclips.net/video/M6mCyLlv7hs/видео.html
Thank you❤
What about fruits and veggies?
Maybe it's because it's almost impossible to find healthy fruit that wasn't sprayed etc...I am not sure.
No vegs or fruits? or grains or nuts of any kind?
No, we don't. We used to have a huge vegetable garden and grew up with our own veggies. When you come from a place of being very sick your focus is on what it takes to restore health. At that point, everything is questioned. It's not no never. But I don't see the need and our health is, in our view and via labs, the best it's ever been. Here's our story: ruclips.net/video/x7voGelzP1Q/видео.html
Hello! Can Judy show us how she makes your Liverwurst??
I'd love to see the recipe for yolk waffles! ✌🏻
it's in the show notes.All the recipes are.
@@DrKarlGoldkamp-KetoNaturopath Thank you, Sir!
So vegetables are not essential? Do you add in any supplements? Thank-you for sharing your knowledge!
No they are not. Given that I'm a Naturopathic Physician that's a treasonous statement to make some would think. I do take some supplements generally none currently but I'll go over that in a separate video and you're welcome.
What is the macros for Judy’s pudding and how many servings ?
everything is in the description of that video as well as in the video.
How does Judi make the tea/jello?
I’m interested in the Persision PSMF course. I have a lot of time on my hands after my part time job. I come home from work and I want comfort food. (I’m a single senior) My problem is I’m not hungry on PSMF just bored. The bread helps cut boredom. I came from ribeye carnivore no fat loss! I’m a TOFFEE need to lose fat weight. No energy for HITT can you help me?
The link to the course is in the description to this video. Worked for everyone so far.
What do you need a garden for, then? 🤔 food for chickens, maybe?
Spices, jalapenos, basil, etc.
First time hearing about psmf! Will you give the recipe for the mayo your wife makes?
Yes, soon and getting out a video on that as well.
Thank you
❤❤❤thank you
Hey Doc, really enjoy your channel! Judy is an amazing cook! Quick question. I’m confused about incorporating approved sweetners in recipes during a PSMF like cinnamon rolls, Angel food cake? Thanks in advance! Tami
We use nearly none. Judi will tell you specifically what she uses. For us personally outside of some stevia and a very little xylitol we don't use any other.
When do you have lettuce 🥬 tomato 🍅 and cucumbers 🥒? Veggies 🌶
We generally don't. Not any more. Used to have big vegetable gardens. Now have a raised bed for various herbs and spices. Cucumbers are something we used for pickling and making various relishes but have scaled back on that as well. their season is now, here in eastern Carolina, We do slice & peel them and put them on Judi's egg white bread as after-dinner treat.
Basically, we do no veggies now at all. Over the last 8 years is has gradually been dropped from our diet. As a Naturopath and having a mother who was a dietitian that's heresy, I know.
We no longer feel or believe they're necessary to consume. That's a big topic as to why.
Your simplicity is very appreciated. I understand and get it. Minimizing is a great goal. Thank you 🙏🏽
I struggle so much to get to my required 110g of protein a day. I can't afford so many chicken breasts and steaks. Would have to eat 500g of sardines daily for 100g of protein. Eggs only have 6-7g of protein each, so this doesn't really add up. Is protein powder the solution? That's also expensive though. Ugh.
@@Rene-uz3eb Thank you, yeah I've sneaked in a few carnivore days, then it's easier to up the protein. I'll do more of the powder on the other days then.
Gee 110gram is just a large chicken breast or am I calculating wrong?
@@mariefromutah No, it's about three of the smaller ones, I can eat that much but not afford as much every day, that was my point
Can I eat extra lean ground beef on psmf? 93% lean?
for sure. Generally when started we have 'On days' and 'Off Days' and on the On Days lean is preferred in that one doesn''t have obvious visible fat.
Hi there! I just started watching your videos and I’m a little confused on how to get my protein goal for the day. Would you mind helping me?
I weigh 216, 5’8”. If that helps. Thank you so much in advance!
Very curious would psmf have similar effect same as intermittent fasting 16 h fast 8 h feeding? While doing 3-5 gym workout per week ?
Covered that topic in this video: ruclips.net/video/UCCYsJLePww/видео.html
Forgot to ask this last time.... you mentioned we need our protein from whole sources not protein powders and bars,,, why is that? What if they are organic and clean ingredients? Is it an absorption issue? Thanks!
When you eat whole food sources of protein (meat, fish, poultry) you automatically get the essential fatty acids in the balanced ratios that allow our muscle to be more precisely sensitive to both insulin and glucose. ignoring that will, in the long term, set you up for various neurological and immunological disorders, again long term.
In the big picture, it is the processed food (however clean the ingredients are) that begin to create various deficiencies and disorders from those.
It is a marketing ploy to aimed at making you below there really on only 3 nutrients to be away of (the 3 macronutrients). Short term you can get by with it, but like taking medications long term that was only meant to be taken for a brief amount of time ... the side effects of the deficiencies induced by the meds (or the processed foods) will inevitably cause much larger and more serious problems for you.
@@DrKarlGoldkamp-KetoNaturopath wow. Had no idea! Geez,,, thank you for letting me know. I love my primal thin protein bars😩😩😭😭😭makes me so sad that they are not a good source of protein like I thought. I guess I will just use them as my “treat” if I’m ever having a craving for something yummy instead of eating a candy bar! It’s hard to eat 155 grams of protein a day from Whole Foods😳😳but I imagine that can keep me slim because 20 grams of chicken fills me up more than my 20 gram protein bar
@@loveisallthatmatters21 You're on your way. Yes understanding macros, in general, is a place to start but a very incomplete perspective if that all one understands. Good work.
I really enjoy your videos. Would you add the ideal weight chart that you mention on the slide at 4:39? Also, you may want to correct the spelling of "ounce" on that slide next to your visual - just trying to help :) Thanks so much for your very helpful information!
Saw that after the editing. figured I leave it in to see who would notice and learn from it. Being dyslexic has its advantages but spelling most certainly is NOT one of them.
Where can I find the chart you used? Thanks
You might want to watch these two videos:
ruclips.net/video/U_5KJW5qk14/видео.html and
ruclips.net/video/DTo9PRN67cg/видео.html
What kind of garden?
Herbs, spices.