1. Using Nutritional Ketosis ForMaximizing Weight Loss & Healthby Jimmy MooreBecome Superhuman LIVE Event Spokane, WashingtonMarch 9, 2013

2. 180-Pound Atkins Weight Loss In 2004 3. In the 9 years that have followed,everythings been perfect with my weight and health doing just finewith no problems at all, right?Wellnot exactly! 4. A Slow, Steady Regain +15 pounds in 2006 = 245 pounds +15 pounds in 2007 = 260 pounds +15 pounds in 2008 = 275 pounds +15 pounds in 2009 = 290 pounds +10 pounds in 2010-early 2012 = 306 pounds UGH UGH UGH! Little by little, these numbers added up fast Needless to say, I was frustrated by this Lets flash forward to early 2012 5. Hovering justunder 300pounds again inMarch 2012 atthe PaleoFXconference inAustin, TX 6. Attending(ironically) anobesityconference inDenver,Colorado inApril 2012 7. Pushing back above300 pounds for thefirst time in over 8years of eating low-carb in May 2012 on(again ironically) TheLow-Carb Cruise. 8. This is how Ifeltinside! 9. You might bewondering how thiscould be happeningon a good high-fat,low-carb diet? 10. This book rockedmy world and haschanged my life! Itgave me a fresh,new perspective ona revolutionaryconcept known asnutritional ketosis. 11. The N=1 Self-Testing Concept 12. My n=1 nutritionalketosis (NK) experiment Began NK testing on May 15, 2012 Different than urine ketone testing with Ketostix Obtained a Precision Xtra blood ketone meter First blood ketone reading was 0.3 millimolar(LOW! Should be between 0.5-3.0 millimolar) Urine ketone strips measure acetoacetate Blood ketone strips measure beta-hydroxybuterate Thought I was eating good high-fat, low-carb 13. Basic tools for my n=1 testing of NK Blood ketone meter with testing strips Blood glucose meter with testing strips Bathroom scale 14. What Im looking for in my NK n=1 Body weight changes Blood sugar changes Blood ketone changes How I look, feel and perform (the Robb Wolfhealth trifecta) Intangibles (sleep, body fat loss, lipid changes,muscle growth, exercise performance, etc.) Observing everything about my health and well-being throughout this experiment 15. Blood Ketone Goals For Reaching Nutritional KetosisGraph courtesy of The Art & Science of Low Carbohydrate Performance (2012) 16. 5 Low-Carb Mistakes And HowNutritional Ketosis Rescued Me 17. How many ofyou wouldconsider this a good low- carb meal? 18. 1. Consuming way too much protein. Low-carb doesnt mean high-protein A well-formulated low-carb diet is actually high in fat A process known as gluconeogenesis turns excessprotein into sugar through the liver Lean meats like chicken or turkey are probably not asmart choice for daily protein sources on low-carb Choose fattier cuts of meat as much as possible likefull-fat beef and lamb, for example Limit the absolute amount of protein consumed (myprotein intake is 80-100g daily) I personally aim for around 12-15% of calories fromprotein during my NK experiment 19. This is an old school very archaic way ofmeasuring your ketones 20. 2. Using urine testing sticks for ketosis. Low-carbers long have tested urine for ketones Urine sticks turn pink to purple for ketosis They are not as accurate as blood ketones readings Beta-hydroxybuterate is the ketone used by the bodyfor fuel and it is measured directly in the blood Blood ketones determines whether fat-burning or not The Precision Xtra blood ketone meter is very reliable Testing strips are expensive in USA (best pricesavailable from online Canadian pharmacies), but theyprovide invaluable information about your health 21. 3. Not consuming enough dietary fat. Low-fat propaganda has worked on many people Many who begin low-carb simultaneouslycombine it with low-fat When you cut fat, hunger and cravings hit hard Theres no harm in ramping up your fat intake Im currently eating 80-85% of my calories fromdietary fat during my NK experiment Naturally high-fat foods help get you into ketosis Lets take a look at some of those foods: 22. AVOCADOS 23. GRASS-FED BUTTER 24. PASTURED EGGS 25. COCONUT OIL 26. BACON 27. SOUR CREAM 28. GRASS-FED BEEF 29. CHEDDAR CHEESE 30. COCONUT 31. DARK CHOCOLATE 32. CREAM CHEESE 33. LIQUID FISH OIL 34. Heres an example of a high-fat, low-carb meal: Keto-Eggs Breakfast 35. Low-Carb DoesntMean A Free-For-All 36. 4. Eating too often/too much food. Do you need to count calories? Yes and no Once keto-adapted, calories naturally drop Hunger is gone and you can fast for many hours Your brain prefers to be fueled by ketone bodies Im eating 3-5% of my calories from dietarycarbohydrates during my NK experiment Ive been spontaneously fasting 18-24+ hours Theres really no need to eat 3 full meals plussnacks anymore because hunger dissipates 37. Did you just say FASTING?! 38. Sidebar on intermittent fasting (aka IF) It happens very naturally in nutritional ketosis Dont force yourself to IF and suffer in agony If you get hungry, eat something Make sure you consume enough fat and totalcalories in your meals to enable IF to happen Learn more about IF from Brad Pilon, JohnBerardi, Dr. Joe Mercola, Robb Wolf and others Be patient with yourself and dont let IF derailyou in your NK plan eat and fast intuitively! 39. 5. Failing to properly stabilize blood sugar levels. What do blood glucose levels and nutritional ketosishave to do with one another? BG high, ketones low Get a glucometer and check blood sugar readings Your fasting blood sugar readings should ideally be inthe upper 70s/lower 80s Raising blood ketones to 1.0-2.0 millimolar hasresulted in a shift downward in my blood sugar No hunger, improved mood, great sense of well-being Lower (but not low) blood sugar + higher ketones =THE SWEET SPOT youre looking for! 40. You might want to take this exit! 41. What kind of weight and health resultshave I seen in myself doing this for the past ten months? 42. Random Observations It took 4 days to get into nutritional ketosis Ive remained in NK for most of the time ever since Blood ketones have risen as high as 6.4 millimolar Consuming a fat/protein/carb ratio of 85/12/3 to startand then shifting to closer to 80/15/5 over time (noteveryone needs to do these exact numbers) Im eating the best quality foods fitting this profile Started intermittent fasting spontaneously Liberal amounts of water, regular supplements like amens multivitamin, Vitamin D3 and others as well as2 Tbs liquid cod liver oil daily 43. Some Random Observations Zero hunger, zero cravings and completely satisfied After struggling with sleep, now get 7-9 hours/nightusing liquid melatonin one hour before bedtime Thinking clearer than ever before (ketone power!) Pimple/acne breakouts have been greatly reduced Skin tags are shriveling up and disappearing Gross, but true: my pooping pattern has beencompletely normal and regular since doing this Im wearing clothes I havent fit into in over 6 years I am now back to the weight I was at the end of my180-pound weight loss on the Atkins diet in 2004 44. HAPPY DAYS ARE HERE AGAIN!!! 45. Lets do a LIVEdemonstration of what mynumbers are RIGHT NOW: - Blood ketones - Blood sugar 46. Definitively speaking, being innutritional ketosis is havingblood ketones between 0.5-3.0millimolar. But I tend to feel best when my blood ketones are consistently 1.0 or higher. 47. Blood Sugar RegulationAverage blood sugar May/June 2012 - Upper 90s/low 100s 48. Blood Sugar RegulationAverage blood sugar Feb/Mar 2013 Upper 70s/low 80s 49. Ive been taking a bloodsugar stabilizingsupplement calledGlycosolve with the activeingredients berberine andbanaba leaf along with NKfor the past 6 months. Ihighly recommend it forglucose management. 50. My one-week daily hourly testing I wanted to see what was happening to myblood sugar levels throughout the day Testing every waking hour on the hour for oneweek at the end of January 2013 Also tracked weight (although not relevant)and blood ketones to remain consistent withmy regular tracking during this n=1experiment of nutritional ketosis Here are the results of my testing: 51. DAY 1 Blood Sugar Range 70-94 52. DAY 2 Blood Sugar Range 80-91 53. DAY 3 Blood Sugar Range 76-98 54. DAY 4 Blood Sugar Range 81-115* 55. DAY 5 Blood Sugar Range 75-91 56. DAY 6 Blood Sugar Range 72-88 57. DAY 7 Blood Sugar Range 71-99 58. Lipid Panel Changes NMR Lipoprofile panel (from Liposcience) runon 10-25-12 & general panel on 2-28-13 HDL-C is 77 Above 50 is OUTSTANDING! Triglycerides are 72 Below 100 is STELLAR! Small LDL-P is 221 of 3451 LDL particles Thats just 6% of my total LDL particles or94% of them are the large, fluffy kind There are questions about significance ofLDL-P and Apo-B (238) for low-carb dieters 59. Lipid Panel Changes Total cholesterol is 400 and LDL-C is 309 These are abnormally high looking at themthrough the prism of conventional wisdom Most physicians push statin drug therapy ona patient with numbers like these But heres my question: How can you simultaneously have outstanding lipid results like HDL-C and triglycerides showing amazing heart health while at the same time see concerning lipid markers like LDL-P and ApoB showing heart health risks? I want to know. 60. More Health Improvements Current A1c number is 4.7, or an average bloodsugar reading of 88 mg/dL (under 5.0 best) My latest CT heart scan score in 2009 showedZERO calcium plaque build-up in my arteries My triglyceride/HDL ratio is a microscopic 0.94(under 4.0 is great) My insulin resistance score from the NMRLipoprofile test is 11 (under 45 is good) VLDL is 14 (below 40 is considered ideal) A key inflammatory marker C-Reactive Protein(CRP) is 0.6 (less than 1.0 is optimal) 61. What are you doing about addressingthese important questions about your cholesterol results, namely your LDL- C, ApoB, LDL-P and total cholesterol?Im currently writing a book about it where Im interviewing the worldstop doctors, researchers and expertsabout what these lipid numbers actually mean if anything. 62. Featuring latestinfo from over twodozen top experts,this user-friendlybook will helppeople betterunderstand theirnumbers. It is setto release onAugust 27, 2013. 63. But heres a novel concept that Iwish more medical professionalswould start to embrace in their interactions with patients: Lets start treatingactual DISEASE ratherthan risk factors. 64. Daily Fasting Trigs Testing I wanted to see how well my triglycerides were staying controlled during my NK experiments 65. My Daily Fasting Triglycerides 55-73 February/March 2013 Average fasting triglycerides of 65 66. Exercise Performance before NK This is one of the most exciting parts of NK I held off on intense exercise for first 4 months Wanted to be fully keto-adapted with consistentlevels of blood ketones before hitting the gym Increased energy gave sneak peek about this I used to get BAD side effects of hypoglycemia atgym during high-intensity training Dizziness, blackouts, fatigue, hunger, nauseawere all a normal part of my exercising 67. Exercise Performance before NK Despite eating low-carb for years, these effectswere very real and my performance suffered I tried adding in high-sugar fruit, starchy carbs A short-term solution, didnt resolve the issue Attempting to lift/exercise in fasted state waspure torture to me before NK Plus, it would take upwards of 7-10 days betweenworkouts to recover from the delayed onsetmuscle soreness prior to beginning NK 68. So how did it go being in Nutritional Ketosis? 69. Exercise Performance after being in NK Glycogen tank only gives you ~ 2,000 calories energy Once keto-adapted, fat gives 40,000+ calories energy I committed to doing a full-body weight lifting sessionevery 3 days on a consistent basis Two 20-minute high-intensity very heavy resistancetraining slow lifting sessions weekly I was skeptical about avoiding the negative sideeffects that were commonplace in past attempts I decided to put NK to the ultimate test at the gym bydoing it in 18-24 hour fasted state! AM I CRAZY?! YES! 70. Exercise Performance after being in NK Heres what happened: no dizziness, noblackouts, no fatigue or weakness, robustenergy, no hunger or cravings, surprisingly fullstrength, invigorating post-workout feeling,quick muscle recovery, amazing strength gains Took me by totally by surprise because I didntexpect this kind of progress to happen Ive gotten 2-3 times stronger with more muscledefinition on my body than Ive ever seen Strength gains are much more interesting to methan weight loss successI feel like SUPERMAN! 71. Ketones have helped me BECOME SUPERHUMAN! 72. All of that is great,Jimmy, but whatabout the weight andfat loss youve experienced on nutritional ketosis? 73. Im so glad you asked! 74. Weight Loss Day 0-30073 POUNDS LOSTAND COUNTING!CELEBRATION TIME! 75. How can you be sureall that weight losssuccess isnt a lot of muscle with such a low protein intake? 76. Fat Loss & Muscle Growth A DXA scan measures body fat and leanmuscle mass for body composition changes After 4 months on NK, I had a DXA scanconducted on 9-13-12 I did a follow-up DXA scan on 11-12-12 to seewhat changes happened in 2-month period Special thanks to Dr. Jeffrey Galvin at theVitality Medical Wellness Institute inConcord, North Carolina (VitalityMWI.com) 77. A DXA Scan is non-invasive and takes10-20 minutes of painless lying down Lets take a look at the results of my DXA scan: 78. DXA Scan Results 79. Highlights From DXA Scan September 2012 to November 2012 9.7 pounds of net weight loss 5% body fat lossTHIS IS HUGE! 16.26 pounds of body fat loss 6.19 pounds of lean muscle mass gain! Remember, my protein intake was only 12% No pre- or post-workout carbohydrates wereconsumed to aid in the muscle growth Where did the fat loss/muscle gain happen? 80. Fat Loss/Muscle Gains Arms 1.68 fat loss/2.05 lbs muscle gain Legs 3.54 lbs fat loss/3.05 lbs muscle gain Trunk 9.65 lbs fat loss/5.20 lbs muscle gain Android 0.58 lbs fat loss/1.39 lbs musclegain Gynoid 2.28 lbs fat loss/1.06 lbs musclegain The idea that low-carb diets cause musclewasting is unfounded. Its actually best forpreserving and increasing lean muscle mass. 81. Where do I go from here with Nutritional Ketosis? 82. Future Plans For NK N=1 Experiment Stay the course and keep seeing amazingresults as I continue to conduct this one-yeartest through May 2013 Helping others do their own NK experiments My cholesterol book publisher is interestedin having me write a book about my NKexperience to release sometime in 2014 Tracking what I have been doing andconducting as many medical tests that I cando see what impact this is having on me 83. COMINGSOON!!! 84. Future Plans For NK N=1 Experiment Sharing as much data about my progress on NKin my future blog updates A nutrition researcher is interested in obtainingthe raw data with my menus, exercise andrecorded health markers to do a case study onmy NK experiment when this concludes More than anything, I want to see for myselfand show others that eating this way isnt somecrazed diet, but something that can besustainable if implemented well 85. Keep up with my continued Nutritional Ketosis n=1 updates each month at my Livin La Vida Low-Carb blog: LivinLaVidaLowCarb.com/BlogClick on the n=1 tab at the top to see allof my 30-day updates since May 2012 86. Where to connect with me online BLOG: LivinLaVidaLowCarb.com/Blog LLVLC PODCAST: TheLivinLowCarbShow.com ATLCX PODCAST: AskTheLowCarbExperts.com LCC PODCAST: LowCarbConversations.com LOW-CARB CRUISE: LowCarbCruiseInfo.com YOUTUBE: YouTube.com/livinlowcarbman FACEBOOK: Facebook.com/LLVLC TWITTER: Twitter.com/livinlowcarbman LLVLC iPhone app available in the Apple Store 87. Become Superhuman LIVE Event Spokane, WAMarch 9, 2013