<p>Robert Sikes aka Keto Savage is a natural pro ketogenic bodybuilder and CEO of Keto Brick and Live Savage Apparel.</p>
<p>His goal is to help educate and motivate every athlete who aspires to become their greatest self and he is also the host of the great podcast The Keto Savage podcast</p>
<p>Today’s podcast is a Keto deep dive. This is an absolutely must listen if you are interested in learning more or potentially experiment with a ketogenic diet.</p>
<h2 class="wp-block-heading">Episode Outline</h2>
<ul class="wp-block-list">
<li><a href="#t=06:02">06:02</a> Robert’s fitness journey</li>
<li><a href="#t=09:19">09:19</a> How carb backloading lead him to accidentally falling into a keto diet</li>
<li><a href="#t=14:02">14:02</a> Foods to include in a keto diet</li>
<li><a href="#t=15:26">15:26</a> How keto gave him food freedom and healed his disordered eating relationship patterns</li>
<li><a href="#t=21:32">21:32</a> Who keto is for and who it is NOT for</li>
<li><a href="#t=23:39">23:39</a> How long to give yourself to see the benefits of switching to a ketogenic state</li>
<li><a href="#t=31:09">31:09</a> Dietary ketosis vs fasting ketosis</li>
<li><a href="#t=35:02">35:02</a> How training intensity is impacted on keto</li>
<li><a href="#t=38:36">38:36</a> How to accurately track if you are in ketosis or not</li>
<li><a href="#t=42:40">42:40</a> Common keto mistakes</li>
<li><a href="#t=44:47">44:47</a> How much protein to consume depending on your training intensity</li>
<li><a href="#t=48:47">48:47</a> Exogenous ketones and what you need to know</li>
</ul>
<h2 class="wp-block-heading">Key Points</h2>
<ul class="wp-block-list">
<li>The bodybuilding industry unfortunately tends to nurture unhealthy relationships with food. One of the best things about a well-formulated ketogenic diet is its emphasis on quality, whole, single-ingredient foods. This minimizes the tendency to label foods as “good” or “bad” or to get trapped in the binge-restrict cycle, allowing you to maintain the keto lifestyle for the long-term.</li>
<li>When you consume carbohydrates, your body is primarily using that glucose to power your metabolism. When you burn through all your glucose, your body starts producing ketones. Once you become fat-adapted, you have a steady and more easily accessible fuel supply that not only powers your body, but your brain as well. From an adaptation standpoint, it takes about two to three weeks for cognitive benefits to kick in, and up to six months for performance-related benefits.</li>
<li>Some people use intuition to track whether or not they are in ketosis, while others require more accurate tracking methods. The universal rule of thumb, however, is this: If you’re consuming less than 20 grams of carbohydrates a day, and you’re able to perform at a high level and overall feel great, you’re probably deeply fat-adapted.</li>
</ul>
<h2 class="wp-block-heading">Powerful Quotes by Robert</h2>
<ul class="wp-block-list">
<li>A lot of disordered eating tendencies are wrapped up around feeling guilt towards the food being consumed.</li>
<li>As you stay deeply fat-adapted over time, your body just continues to use fat as a primary fuel source such that you’re able to train and subject your body to that workload and intensity without any issues.</li>
<li>Protein is absolutely paramount, but not at the expense of ample dietary fat.</li>
</ul>
<h2 class="wp-block-heading">Guest Info</h2>
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Keto Savage Robert Sikes on How To Start A Ketogenic Diet, Everything You Need To Know and The Major Mistakes To Avoid!

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