PSMF Episode 4: How to do Precision PSMF: 4 critical steps
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- Опубликовано: 8 сен 2024
- Whether this is your first attempt with a protein-sparing modified fast, or you are solely focused on building muscle as a bodybuilder or as a deterrent for sarcopenia, this is a straightforward plan we all follow to achieve the results we want and live a tremendously healthy life.
Disclaimer: This is information is not intended to treat, diagnose, or mitigate any medical conditions.
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Questions, INQUIRIES:
Karl: drgoldkamp@ketonaturopath.com
Judi: support@ketonaturopath.com
So thankful that I found you. All this makes so much sense, your explanations are so easy to understand. I'm a 75-year-old woman and joined a Crossfit gym three months ago. Just started PSMF in the past couple of weeks and this has helped me so much in understanding how and why. One question I have is what type of fish oil. I see so many on the shelves. Krill oil, fish oil, Omega 2s, labels are confusing. What should I look for and how much should I take. Just had a Dexa scan and discovered I have some osteoporosis in my left hip. Hope diet and exercise will help reverse or at least slowdown progression.
@@hollyhock3945 Re fish oils, we do both. And the statement the OTC fish oils go bad is too much of a generalization. There are some brands that are that way for sure, others are impeccable. We also do the canned cod livers and oil from Iceland. That certainly a great source, no doubt.
@@DrKarlGoldkamp-KetoNaturopaththe canned cod liver in its own oil is probably the single best multivitamin one could eat. Omega 3's and vitamin D
@@mikafoxx2717 You bet!
⭐️⭐️⭐️ Stars for you Dr Goldkamp! Thank you so much for all this information I will have to review the RUclips again and take notes!
Keep up the good work please Doc 👍 This information is brilliant for a healthy life. Thank you 🏋️🥩
This video is a masterpiece. It never dawned on me to eat small meals of protein every day because our bodies can only absorb so much each meal. Mind blown. My husband and I love to munch on homemade beef jerky. It's easy to take with you.
Dr Goldkamp such a lovely teacher. Thank you !!
Thank you for this. Just what I needed to get back on track
Most welcome.
Great info. I took two hour class which I paid for and learned more in this video!
Oh thank you!!!!! I am truly GRATEFUL for this 💓💓💓
So glad!
This is such great information. Thanks for sharing.
Excellent!!! Thank you 👍
Bless you
Amazing information.
Thanks. Glad you appreciate it.
I am over the moon having found your channel.
I've been in a 6 month keto stall after 2 years of 100 lbs lost. TRUST ME, I'm a much healthier and happier human being in my new found body in my 58th year. Off all meds to boot.
So, for me, it's not that the number on the scale anymore, and keto is my new preferred lifestyle. I change up IF lengths all the time and do 2-3 extended fasts for Autophagy and all the loose skin. My new goal is to improve my body composition . Dexa scan helped to give me that visual which was very eye opening.
Dr G, and Mrs G ❤️ thank you for breaking down, muscle protein synthesis. Bravo.
I have two questions:
1) What are your thoughts on Cod Liver? Have you tried it and do you think it be made into a pâté by following your recipe? Im not a fan of the metallic taste of beef liver but I try occasionally when I make it for my husband. No bueno :(
2) what are your feelings about alternate day PSMF and non PSMF vs 4 in a row, 3 off?
3) BONUS QUESTION: how do you keep your fridge so organized! Goodness ours in comparison is ...FULL nearly all the time. Maybe it's the two teenage vegans I have grazing the days away 😂
Since no veggies or carbs, there is no waste and you don't need a lot of it on hand.
Dr Karl Goldkamp - Keto Naturopath
Dr Karl Goldkamp - Keto Naturopath
1 year ago
@Hollyhock Re fish oils, we do both. And the statement the OTC fish oils go bad is too much of a generalization. There are some brands that are that way for sure, others are impeccable. We also do the canned cod livers and oil from Iceland. That certainly a great source, no doubt.
2) what are your feelings about alternate day PSMF and non PSMF vs 4 in a row, 3 off? This is answered in other videos. Basically it's up to you. it is not writing in stone.
15:10 anabolic resistance. 18:00 leucine
Just came across you when researching psmf. Thankyou for such Important info and tips. I have seen several of your psmf videos now and I feel much more confident that I can do this! btw, I've lost 107 lbs doing keto with total carbs and kept off 3+ yrs. Unfortunately I let my guard down the lst year and a half and did too much "net" carb snacking and gained 18 back. Errrrrrrr! So now I started keto total again but I find I need a jump start and new excitement to get me going. So thanks for the help!
Lovely visuals!
Thank you so much.
I really like this education and information. Only problem to many stupid RUclips commercials so annoying.
True. But that is what allows us to produce this material. Without that, and it is out of our control, we wouldn't be able to make these videos. Some channels even go so far as to ask people to make sure to watch the ads because it provides the revenue. In the early stages of creating a channel it is crucial. Sorry it is a problem.
Wow! Such a helpful informative video. I really like your work!
Much appreciated.
Thank you!!!
You're welcome!
Will Judy make a psmf bread video? We love the pizza video.
We did this before we started the channel in earnest. but we could update this. ruclips.net/video/_nTlOYOGeEk/видео.html
Fantastic vid. Subbed a few vids back.
Thank you dr!!! Respect from Canada 🇨🇦
Another superb and highly educational video. Thank you. During the presentation, a graph was presented that showed the rise in blood glucose during exercise. You said, if my memory is correct, that was due to gluconeogenesis. However, couldn't that also result from the release of stored glycogen (from the liver and/or muscles)? Thank you.
I am loving the PSMF and I am losing weight, feeling energetic and happy (and not hungry!). I have been doing it for 12 days in a row because I feel good. I know every body is different- I have another 50 to lose- is the 12 days in a row okay as long as I'm feeling great? I have been taking liver supplements and a good quality cod liver oil every day. I will eat more when I feel like I want to (maybe tomorrow- some prime rib). I love to hear your thoughts.
With liver and cod liver, you're making it pretty complete. Still would be best to do some maintenance refeed keto days in between to get some extra fat vitamins and such, in.
In the calculation at 5:52 the nutrition label has 1 x 3 oz. = 85 g. So would you divide 282 by 3 instead of 85? Not sure I am following correctly. Thanks.
No. You need to divide grams by grams. 85 grams equals 3 ounces. 85 grams (3 ounces) was the 'serving size from the cronometer listing.
Why liver and egg yolks only on the nonPMSF days? They’re not that high in fat are they?
Its for the nutrients.
They are high in fat for PSMF days. The goal for PSMF days is to limit fat so lean protein
@@judilacavagoldkamp1069 Thanks for the response. I’ve seen elsewhere where 30g per PMSF day is recommended (the Emmerichs, I think)
@@cankerbloom9015 yes we differ in how we do PSMF - we do Precision PSMF as per historical uses. Even eating lean protein, you still get fat. One reason we do not recommend more than 3-4 days a week
At 23:45 you were about to talk about powder protein and then you never did. Can you use powder protein? If not, why?
If you have no specific special circumstances I would avoid it as it usually results in essential fatty acid deficency problem per my experience. Many people do use it because the want 'quick results' and think they inevitably pay for it because the have avoid having to figure out how to do this with actually whole food sources and they quit to look for the next 'bio-hack'.
When it would be useful is for people trying to prevent sarcopenia, they're older, and or they are laid up due to an injury and are not active like in the hospital. Short term for lost people is a 'god-send'. general recommendation for them is whey protein isolate with 50% leucene.
I like chicken livers but can't stomach beef liver, is the chicken liver good source of nutrients?
Certainly, a place to start. It is a very good source, not as good as beef or calve's liver but excellent really.
Good, just ate them last night 🌙
I never cared for beef liver either. The key to taking that awful bite out of it is soaking it in milk overnight before cooking it. If you don't do dairy, not sure what else to try. Also, Dr. Berry's wife, Neisha, is not fond of beef liver. Because she knows it is so healthy, she finds adding it to burgers or carnivore meatloaf, she doesn't detect the flavor and reaps the benefits.
According to this I would need around 165g of protein per day. Does that change on psmf days? What gram limits would you put on fat and carbs on psmf days? I know we're focused on eating lean on those days but wanted to know the acceptable range because if I ate 165 g of pure protein that's only 660 calories for the day. Should we be eating that low ?
I encourage 'whole food sources of protein' not pure protein. As I've repetitively said in the video you will get yourself in trouble if you do that.
on non-psmf day we up the fat that all. I haven't measured a macro in years. Most people who do this are in keto so their 'off days' are are merely increasing the fat and having 20 grams of green leafy vegetable total carbs, not net.
What about liverwurst sandwich meat? Does it count as liver?
Absolutely!
Whey and pea protein have almost 8x the leucine per 100g than whole food meats 😁🤔
I’m a relative newby to PSMF and have only done a couple of odd psmf days in-between my very low carb diet. I’ve learnt so much from your videos. But every time after a psmf day and about an hour after my first normal keto meal the following day I have really bad diarrhoea. On psmf days I normally have 3 meals mainly eating fish, chicken and egg whites in various ways (bread, scrambled, wraps etc). Any ideas where I might be going wrong?
Given the primary difference between keto days and psmf days is the fat increase, how are you adding fat to your food on your keto days? Btw this is a common enough transition effect. I would guess it was the fat being added back in. let me know.
What about protein powders based on beef protein? I am female (60 yrs) and average only 110 grams protein daily but according to your table i should be closer to 139 grams daily?
We use whole food sources of protein NOT powders.
@Karen, low fat ground beef and low fat cottage cheese are great sources. 😊.
DR.how much protein i need daily to lose weight im 60 years old n 189 pds?
Is there a chart for protien requirements for the PSMF for those over 60. I am not sure what the multipler would be as we age over 60, would it keep on increasing as we age?
Good question. As to a specific over 60s chart for protein requirement, no. in the first few videos of PSMF I do show the slightly increased amount for older people. If you are meeting your protein levels of at least 1 gram of protein per pound of 'ideal body weight' I wouldn't worry about it. You can go higher as well but make sure you have that. You'll see on the video of what we eat in a day, my protein is higher than that.
We're would we get a good sound liver
Or chicken organic or just any store im.pretty sure I don't trust the reg store suggestions please
@@dawnthompsonhaagenson2872
I get organic beef liver at Sprouts. 🌱
Just to clarify , is there a difference between ratio protein pr day or pr meal ?
Take your required amount of protein per day and divide that by 4 ideally. Look at the chart for your daily protein requirement and see the minimum you should have pe meal. That's all there is to do.
Hi do you weigh your for before or after cooking ?
not necessary. one or the other depending on what you selected in your diet tracker (ie cronometer) why would you?
@@DrKarlGoldkamp-KetoNaturopath thank you , one more question, - doing a PSMF, should i be concerned with the number of calories or just hitting my protein target?
@@fred6000 Just the protein amout (assuming it's a whole food source).
can you put a link to the multi vitamin you recommend?
It's a Thorne product. I used it as an example only. I'll go over basic good supplement practices in a later video if you are interested.
it was Basic Nutrients 2/Day and the link to the pharmacy is
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Great information!
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