 Hey y'all, Dustin here, so we're gonna give you, I got carbs in one hand and fat in the other hand. I don't know if you know this, but they don't mix really well. So if your goal is to ultimately stay the lean, and this is more about on the fat loss side of things, if you wanna stay lean, be careful not to combine these too often and too much. This can be a recipe for gaining extra body fat. So Southern California, I don't know if you guys are aware of the craze of putting fat in your coffee, right, fat coffee, there's a lot of different names for it, which I think a huge benefit. I'm actually a huge fan of that. At the same time, I watch here in Southern California, many, many people gain a lot of weight doing this. So like I'm doing it because it gives me health benefits of the brain. It helps with my fast in the morning. But yet I'm still gaining a bunch of weight. Why is that they're eating carbs the rest of the day? They're combining the two. They're having their fat coffee and then for lunch, they're having some carb based lunch. Well, that doesn't mix very well. The concept behind having fat coffee is very, very good for the cognition in the brain. But at the same time, you're gonna wanna be really careful that if you consume a lot of fat and consume carbs with it, they basically you're gonna be more likely to store body fat because of what's gonna happen with your blood sugar stimulating. So not in your insulin response, not a great combination together. What's really good is if you eat, use fat in your coffee in the morning and stay more low carb through the day. And if you're gonna have carbs, have them as far away from your fat as you can. Or if you're gonna have a day off or you're gonna have pie and a bunch of fun stuff, on those days, eat a lower fat diet and it'll help protect you from gaining the success of body fat. Now, with that said and done, a lot of people don't realize when they're putting fat in their coffee, they may be consuming two, three, four, 500 calories in their coffee. And if your caloric intake for the day is 1500, ladies, and a third of it's in your coffee, how much does that leave you left for the rest of the day and you have less wiggle room? So just be aware of the amount also that you're consuming. So I'm not against it. What I do usually recommend is if you're gonna do fat coffee in the morning and you're not following a very, very specific ketogenic diet, which just to be honest, most of you are not, you may think you are, but you're not. It's a consistent diet that is really restricted, which I think is amazing, but it really hard to follow is that you can use fat in your coffee, meaning heavy cream, butter, if you're dairy okay, MCT 143, which is the most remarkable product, keto cream are one of our awesome products. But let's keep the caloric intake on the low side. If body composition matters to you, if fat loss matters to you, let's not increase it up to 45, 600, 700 calories. It'll sustain your fast anyway at 200 or 300 calories. No problem. Most of you, bigger dudes that work out a lot probably can get away with the 3, 400, 500 calories. Ladies, 100 to 200 calories. That's gonna sustain you anyway, so you keep that fasting intake and then you're not gonna be more prone to gaining extra body fat if you do consume some carbohydrates. I just got a text of ladies that can, can I have my fat coffee in the morning, which she's having a good amount. And then she goes, can I have my oatmeal? Can I have my sweet potatoes? Can I have my brown rice? And I'm like, your goal is fat loss. And but she doesn't know. She doesn't know that information. She just thinks she's doing what is healthy nowadays, which is adding fat to your coffee, stimulating brain function, adding medium chain fatty acids, grass fed butter. This is some grass fed butter, carry gold butter. So is that, she thinks she's doing all the right things but she's actually setting herself up to not lose body fat very well. And she's setting herself up to potential gain, which is gonna tell her that something's wrong with her and then cause this big cycle of stress hormones. So short answer, love fat in my coffee. Love fat in the morning. I love medium chain fatty acids. But don't combine it with your carbs. Keep them separate. It's far apart from each other as you can. And just be aware if you're following a high fat diet and a low carb diet, it's gonna have to follow with fat. Typically it kind of happens naturally but I know people's temptations. Well, I'm doing really, really well. I'm gonna have a little bit. Well, those little bits can add up a lot. So just be aware. And then the amount of fat, it's not a high fat diet doesn't require you have to eat a lot of fat. Fat has a lot more calories in it. So therefore, program. So therefore you don't have to shift it that much to make it high, high fat diet, right? So it's just a little adjustment. Just dark meat versus white meat. It's a little bit of butter on your vegetables. It's a little bit of butter, a little bit of MCTOL143 in your coffee. It's not a lot, it's just a little. And that adds up over time to be a very big positive. So y'all just be aware carbs and fat don't mix very well. Cheers. Hey, thanks for watching the video. Just subscribe below if you want all of the updates. When we upload the newest videos on keto health wellness vitality, check it out. Come join us.