Quick StartTo Fat AdaptationBy Rob Goodwin

NATIVE KETO // QUICK START TO FAT ADAPTATION | 2

THE GOAL OF THIS “QUICK START” IS JUST AS IT IMPLIES; TO BE QUICK.

Here you have the basics of our Primal-Keto Program that has worked staggeringly well for multiple dozens of clients whom I’ve worked with and consulted with all over the world. If you desire a more comprehensive work then consider my new revised eBook or one of my popular Keto QuickStart Consultations today. Visit our store at www.nativeketo.com

The goal of this simple “quick start” is to begin the process of correctly pulling your metabolic lever and convert your body from sugar burner to full-time fat burner. Being fat adapted and ultimately building meta-bolic flexibility is the key to a lean, fit, and healthy body.

There are simple steps and “rules” that I give to all my clients to help them return to their default factory setting. Once you have laid the groundwork and changed the way your body burns energy, you will experience first hand all the remarkable benefits of this true ancestral lifestyle. Our hunter-gatherer kin were the leanest, fittest, most disease-free humans in our history. They spent a great part of their annual time in a state of mild to moderate ketosis and thus were not a slave to food. Rather, they operated efficiently in a harsh environment where the next meal was never a guarantee. They relied on their nearly unlimited resource of stored body fat rather than limited, inefficient, and dirty burning glucose and its corresponding insulin release.

What exactly is ketosis?Without getting too “sciency” here’s a simple explanation. Nutritional Ketosis is a metabolic state that occurs when you consume a very low-carb diet and rely on protein and healthy fat to run the body. This ratio of nutrients causes your body to switch from using glucose (sugar) as its primary source of fuel to running on ketones. Ketones are produced when the body burns fat and are used as an alternative fuel source when glucose isn’t available. In other words, your body changes from a sugar-burner to a fat-burner. The goal is to become fat-adapted. This can take as little as a few days and or as much as several weeks. Being in a state of ketosis simply means that you are burning fat all the time. Ketosis is a completely normal metabolic state, and contrary to conventional wisdom, is not even remotely dangerous. In fact, many would argue that a ketogenic state is far favorable to that of a glucose burner. I would agree. Ketones are the preferred fuel for the heart, liver, brain, and muscles. Ketosis is such a nourishing state for your brain to be in that it has been used therapeu-tically to treat epilepsy for years and recent studies suggest it could be useful in preventing brain damage after blunt trauma and a treatment for autism. It has even been suggested as a possible treatment for cancer.

NATIVE KETO // QUICK START TO FAT ADAPTATION | 3

Types of Keto that you will see and read about:

1. The Standard ketogenic diet. Depending on the individual one will consume around 25-35% protein, under 30g carbs with the rest coming from healthy fats preferably from foods that are synergistically protein and fats like meat, fi sh, and eggs. I commonly refer to my keto protocol as “Primal-Keto.”

2. The Cyclical ketogenic diet (CKD) involves periods of carbohydrate refeeds, such as fi ve to six (or more) ketogenic days followed by one to two higher-carb days.

3. The Targeted ketogenic diet (TKD) allows you to add some limited amounts of carbs around workouts. CKD and TKT are not for everyone and are dialed in specifi cally to the unique needs of the individual. These protocols are generally for the more active of the athletes among us. (Much more on these in my comprehensive eBook).

4. Carnivore is simply a strict diet of meat eggs and fi sh. No vegetable matter. Simply eat meat and or eggs when hungry.

Benefi ts of a Primal-Ketogenic diet:

1. Fat reduction

2. Reduction in excess abdominal fat (may be a warning

sign for heart disease)

3. Reverse metabolic syndrome

4. Lower triglycerides or blood glucose levels

5. Reduce or eliminate autoimmune dysfunction

6. Reverse or reduce a pre-diabetes diagnosis

7. Reduce uncontrollable food cravings

8. Improve athletic performance or endurance

9. Become a full-time fat burner

10. Increase energy, stamina, mood, & cognitive function

11. Stabilize blood sugar and restore insulin sensitivity

12. Lower infl ammation and oxidation levels

13. Hormonal balancing and support. Help increase

testosterone in both men and women

14. Feelings of happiness and general well-being

15. Improve libido

16. Lower or eliminate small LDL particles (bad cholesterol)

17. Ability to go twelve to twenty-four hours between meals

18. Improve immune system

19. Improve sleep and recovery

20. Clear understanding of how foods aff ect your body

And many more!

NATIVE KETO // QUICK START TO FAT ADAPTATION | 4

The Goal:Becoming Fat Adapted

BURN FEWER CARBOHYDRATES AND MORE FAT BOTH AWAKE AND AT REST.

Keto-adaptation is a term coined by Steve Phinney in 1980 to describe the process in which human metabo-lism switches over to using fat exclusively for fuel rather than sugar (i.e., a combination of fat burned directly and as ketones derived from fat). The terms fat-adapted and keto-adapted are used interchangeably.

Being fat-adapted means burning fewer carbohydrate and more fat both awake and at rest. Less glycolysis and more burning of ketone bodies in the blood means less oxidative stress, a better immune system, better health, and the ability to burn fat both on your body and the fat you eat as your primary fuel. Burning fat as fuel becomes easy as insulin secretion is kept at bay; the appetite and weight regulation system through the hypothalamus and leptin-insulin interaction will work as it should.

The simple steps to becoming fat adapted:1. Reduce carbohydrate to enter ketosis (generally

under 50g or less depending on the person)2. Continue carbohydrate restriction for several weeks

to achieve adaptation3. Carbohydrates should be limited to leafy crucifer-

ous vegetables and avocadoes4. Consume adequate protein5. Consume healthy fats according to your unique

energy needs

6. Best foods are foods that are synergistically both protein and fat like red meat, poultry, fi sh, and eggs

7. Healthy Omega-3 oils are also very healthy and benefi cial (Olive oil, Avocado oil, etc.)

8. Eat when hungry (not when bored)9. Exercise and get adequate sleep10. Avoid Industrial Seed and Vegetable Oils

“Protein does not turn to Gummy Bears”Protein is not the enemy and does not turn to Gummy Bears. We stick to the science, and results of our hundreds of real-life success stories. Keto is about low carb, not high fat. Fat will generally take care of itself and become your dominant nutrient by default if you choose a whole-food primal-keto approach. Ultimately, we want you to eat intuitively and simply. Our ancestral health Primal-keto model is simple, grounded in science, and has been applied over millions of years. As a coach I always set a baseline range of protein intake to support their own unique needs. Protein is responsible for, cellular growth and tissue repair, rejuvenation, lean muscle gain and more. Don’t discount the power of protein.

NATIVE KETO // QUICK START TO FAT ADAPTATION | 5

“The Menu” MEAT AND LEAVES CLOAKED IN OIL.

When I meet with clients to design their Primal-keto program, I oft en say that provided one adheres to “The Menu”, it’d be very diff icult to fail. I can list The Menu in once sentence:

Beef, pork, poultry, eggs, fi sh, shellfi sh, vegetables, and healthy oils.

Or as we oft en say to make a point, “meat and leaves cloaked in oil”. This isn’t as limited as it may seem. There are thousands of delicious options within this menu. My complete Primal-Keto foods list is broken down into three categories: Daily, Occasionally, and almost never to make it easy. In it I also list certain dairy, nut, and seed options that you can eat as well. You can download a copy of my Primal-keto foods list at our popular Native Keto Facebook group under the Files section.

https://www.facebook.com/groups/nativeketo/

A more exhaustive list is included in my eBook at www.nativeketo.com

TrackingTracking your foods in a diary or in a Tracking app like “My Fitness Pal” makes the adaptation phase so much more eff ective. I recommend downloading this app to your smartphone and track for 4-6 weeks. By tracking most are very surprised as to what certain foods contain, how carbs can creep in, and how to manage eating out.

It’s important to remember that we’re all diff erent. This info is a great primer. To properly dial it all in for you please consider a consultation or some coaching. There’s also my new revised eBook “Performance Driven Keto” available in our store. This is the best way to remove all the guesswork and make it all easy as well as having someone in your corner who’s always there for you.

NATIVE KETO // QUICK START TO FAT ADAPTATION | 6

AboutRob Goodwin

Rob Goodwin is among the top experts in Ketogenic nutrition and one of the most sought-aft er coaches in the industry. He is also a speaker, author, and veteran personal trainer. Through the success of countless clients, he has proven the ketogenic diet to be the best eating plan for weight loss, performance, reduced infl ammation, metabolic syndrome, cognitive function and more. Let Rob be your guide through the process. Rob himself, a 23-year veteran trainer, found staggering results from this way of life. He now thrives in single digits body fat, while feeling super-charged all day, all with perfect health markers one-year shy of 50 years old! Contact Rob today for custom coaching both in the gym or online.

Contact Me rob@nativeketo.com

@therealrobgoodwin

@originalworkout

@nativeketo

nativeketo.com

Facebook Support GroupsPlease join our very active and supportive Facebook Groups

Native Ketohttps://www.facebook.com/groups/nativeketo

Ketogenic Bodybuildinghttps://www.facebook.com/groups/ketobodybuilding

Keto Kickstart ConsultationTo dial in everything specifi cally for you, I highly recommend our popular Keto Kickstart Consultation. You get 90+ minutes with me, and we meet one-on-one either in person or by phone/Skype and dial it all in for you! That has proven to be VERY powerful for many of our members and clients. Go to www.nativeketo.com to schedule yours!

• 90+ Minutes• One-on-one

meeting

NATIVE KETO // QUICK START TO FAT ADAPTATION | 7

© Copyright 2018, Goodwin Fitness Group LLC. Native Keto. All rights reserved.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Author or Publisher.

The publisher and author of this book are not responsible in any manner whatsoever for any adverse effects arising directly or indirectly as a result of the information provided in this book.

DisclaimerAlways consult your qualified personal health care provider before making any dietary or exercise changes. Rob Goodwin and any contributors of this writing disclaims any liability or warranties of any kind arising directly or indirectly from use of this writing. If any medical problems develop, always consult your qualified personal health care provider. Only your physician can provide you medical advice.

Although millions of people have been able to transition to a very low carbohydrate diet without documented harm, there are some for whom a low-carb/ketogenic diet must be approached with some caution. If you are taking medication to control your blood sugar or blood pressure, you may need to quickly reduce the dosage and may need to discontinue these meds altogether if you significantly restrict your carbohydrate intake. This is best done under the supervision of a doctor.

If you have gallbladder attacks or gallstones you should exercise extreme caution where increasing dietary fat is concerned and you may first need to resolve this issue with your trusted, licensed health care provider before embarking on any major dietary change.

Anyone who has any other serious illness such as unstable cardiovascular disease, cancer or liver disease needs to exercise caution if making dietary changes. You should consult your physician for guidance.

Finally, if you are pregnant or lactating you should not overly restrict protein (or fat) intake. Also, young children and teens have much more demanding nutrient needs and should not have their protein or fat intake overly restricted. There is still no dietary carbohydrate (sugar or starch) requirement but know that radical changes to your existing diet if you are pregnant–other than eliminating junk foods–may not be advisable and should be approached only under the guidance of a qualified and knowledgeable health care professional.