Defining Protein Leveraging and Ketosis

Let's get into a little bit of the X's and O's of a protein-leveraging diet. Maybe somebody, for the first time, again, maybe that's the first time they've heard that. I'm a big fan of it as well because I feel like you can really eat. Like, you can eat up a lot, right, because it's hard to essentially overeat protein. And although, you know, again, arguments are all over the online, let's just, you know, calories in, calories out, whatever. But for somebody that is being introduced, like a new client is just being introduced to protein leveraging, where do they start? Is it like, I guess like what's the ratio there? Because right, because like a strict keto is like four to one, right? Four fat to one protein. Is there like a sweet spot for protein leveraging? Yeah. And that's the thing with keto, right? In a sedentary keto diet, yeah, four to one. There's three things you need for, because I need to separate these because there's a difference between keto during a sedentary person versus somebody who trains. So if you're sedentary, you need low carb, high fat, and you need low to moderate protein. but training changes a lot of things because you can inherently eat more carbs when you, if you have a sufficient training volume and you can also eat less fat because if you have the, if your deficit is big enough, you'll be making ketones. And if you have measurable ketones, you are technically in ketogenesis. It's not a strict traditional way of doing it, but again, they don't really dictate traditional ones when, while adding activity to it as well. I've even had times where I was eating 350 grams of protein, 250 grams of carbs, and no fat, and I was still in ketosis. But I was also training like 12 to 15 hours a week between jiu-jitsu and lifting. So a protein spring modified fast or modified PSMF protein leverage is inherently a ketogenic diet, but it defies those three things because you are eating low fat. That defies it. You are eating low carbs, so that's one out of three. But you're eating extremely high protein. which, yes, is going to inhibit some ketone production, but it's not going to inhibit all of it. And where are you getting those ketones? Mostly you're getting it for fat, which is the point. We're trying to utilize an inefficient way of getting energy to rip fat off the body. But in a lot of cases, like I would say somewhere around, I like 2.8 to maybe even 3.3 grams per kilogram of fat-free mass. That's a good place to be. So even like somewhere around 1.25 to 1.5 grams per pound if I'm going to use Freedom Units for you guys. Yeah. Thank you for that. I always say, can you please tell me that in English? Because I'm just not sure, you know. But I'm terrible at East Coast, West Coast time, too. So I'm kind of like, you've got to really dumb things down for me. I'm just so used to being overseas and using metric system, right? It's now getting harder and harder for me to actually use Freedom Units. Oh, my gosh. Yeah. So then, I mean, I guess, does it seem like, I guess, people that are big proponents of a ketogenic diet might actually just be doing more protein leveraging? Yeah. Right. I mean, that just makes a lot of sense. So if people aren't familiar, it's like, well, you actually probably have been doing it for a while then. Yeah. Yeah. Part of the problem with the keto guys is they still think you need a lot of fat, but you don't. Like, if you want therapeutic ketogenic diet, yeah, you probably want more fat because you're wanting your ketones to be slightly high to get the therapeutic effects, whatever the reason you're doing it. But if you're talking about training and talking body composition, then more fat is not really great. You want to show some ketones. You showing like say 0 to 1 millimoles on a blood test a BHB That probably the sweet spot That means you making some ketones You getting those from fat Most likely you are probably burning off a lot of those ketones which is why it's not higher. And you have the protein to basically keep you from losing muscle mass. Because a lot of the guys who do the low protein keto, they lose a lot of muscle mass, but they're also probably not training either. And that's the other catalyst. That's the external lever that we need to use, which is tension training and then upping the protein quite a bit to get the internal lever. So, uh, thinking about the coach that maybe, uh, just got that person, um, that is on a GLP GLP one, or again, I don't even know if that's the correct term. I just know him as GLP ones. Um, what does that training structure look like for that client now that they have just turned that on?