 Oh, I'm super excited for today. I have a team all the way across the world, well, not all of them. Ms. Norma here is in the States with me, but we got Emma, we got Rolando, and we got Alan, all on, and we're gonna be talking about Ironman and ketones in ways that we can implement it, utilizing the strategies that I've been building over the last eight years, that's helping people maximize performance with ketones. And so, State Team, this is gonna be really fun because the questions are gonna be individualized, but I think they'll be able to apply to a lot of people in their lives. So, I'm super excited to get started here. So, let's do this really quick. If you don't mind, just say your name and where you're from, so they know how cool this is to have a global conversation happening. Who comes first? You go ahead. Okay, I'm Rolando, so Prado. I am from the Philippines basically, but I'm based in Dubai. I've been working here for the past 23 years. I am a civil engineer and profession and working as a contracts administrator for a project management team here in UAE. And I've been triathlete since 2011, and which I founded in 2013, the Filipino International Triathlete Club, which become a global group now. So, I did my first full Ironman way back 2018 and I was registered actually in 2020, but because of the COVID, it was postponed, and now it's my chance again to do it on the same place in Subic Philippines, June 11th, yeah. So, you're about a month out, just a little over a month, I would imagine you're gonna be traveling over there for a month now. Okay, awesome, that's good to know. Alan, how about you? My name's Alan, Alan Suarez. I also reside here in the United Arab Emirates. I'm also from the Philippines. I'm an occupational therapist, teaching children with special needs. I'm an endurance athlete as well, like Rolando, Marasoner, a triathlete. I started my journey as a student, like maybe roughly maybe four or five years ago. And I'm into a low-cup diet already for how many, for five years I think, if I'm not mistaken, and doing a strict, low-carb, going to slash carnival diet for good, that's it. Awesome, awesome. And then go ahead and Emma and Norma, go ahead and say hi for us, and we'll kick this thing off. Hey everyone, Norma Chaplin. Used to live overseas in Saudi Arabia, but back now here in Texas for the last couple of years, global ketone dealer helping athletes out with the use of ketones. I myself have used ketones when I did my half Ironman back in 2019, very proud that I did that, accomplished it, and got through the finish line to earn my medal. So, it's a good way to go. Yeah. Hi everyone, I'm Emma from England, but living in the UAE. I have a skincare and beauty business, and now I'm also doing the ketone business. And yeah, I'm just here to help everyone, inshallah. Awesome. Well, let's get started. All I appreciate y'all for being on, and letting me do this as a recording, I think a lot of people are getting value from this. And Rolando, let me ask you a question. Are you also low carb eating, keto eating, or are you not? Yes, actually, I've been in keto lifestyle since 2017. July, to be exact. So, this is important. If you're watching this right now, I, there's a book out there. It's Keto for Athletes. It's written by a really good friend, Dr. Jeff Bollack. He's somebody that's extraordinary researcher. I have that book. You have that book? Yeah. Jeff Bollack, yeah, definitely. Yeah, he's a good dude. Very well read. But the reason why I wanted to bring that up is he's proven that majority of endurance athletes will do perform better on a ketogenic diet. Yeah. With that said, this is before our product ever existed. So, that's when that book was written. And both these young athletes are gonna be, we're gonna be talking as if they were doing a ketogenic diet or a low carb variation diet, implementing ketones to maximize performance. Now, I do work with a lot of athletes. I'm talking more athletes that do not do a ketogenic diet, still utilizing ketones as a tool to maximize performance. And I just, this is my whole disclaimer if you're watching this right now and you're only six months out of a race or three months out of a race, I do not recommend going and switching to a ketogenic diet if you're that close out of the race because it takes time, even with our using our product, it still takes time to transition and understand your body's ability and maximizing the diet for performance. You're gonna have ups and downs when you're figuring out all that out. So, you don't ever wanna do that right before a race because it's a bad idea, but you can implement ketones before a race no matter what diet plan you're on. So, I just wanna give it as a disclaimer so nobody jumps on the keto diet and then see it says their performance sucked and said the diet didn't work. But the diet works really well, but it takes time to formulate it, it takes time to learn it and your body to adapt to it, especially while you're applying a lot of forces or you're doing a high, high amount of exercise because your body's gonna go through different phases. So, with that said and done, let's get this started. So, just to catch everybody up, Alan had been using proven products, our ketone products, enjoying them, recommended it to Rolando to use them. Rolando is only about a month out of training or out of competition. And he tried his very first pack and he goes, this feels good. Do you mind sharing really quick what happened on that very first one on your race? Actually, I said to inform Alan, I've been using a different product before, I don't know, I sent it to Emma and Emma doesn't, she doesn't hear about it. And I used it for during my bike, the last Saturday for Century Ride. And then I tried to use the ketones before I run for the transition to run off the bike. And usually I feel sluggered after a bike of Century. And when I use this, I feel quite great. And I said, was it because, psychologically, it was inputted to me by Alan or it was because of this? I really don't know. The common thing that I can share is like, because you've been to a local diet or ketogenic diet, you're really fat adapted. And then when you put in ketones to your body, the ketones helps you to provide the boost to burn those fats and then use those fats to fuel your run. That's what I understand because every time that I have a long run or a hard sessions, I usually take it like what Emma told me if you want a quick release and quick power, use this one like maybe 10 to 15 minutes before your hard session or your race and then you can feel the benefit of it and then use the one session as your supplement during the run. That's it. That's what I'm exactly doing. Well, I gotta tell you, Emma, you should be hosting the call, not me. I mean, Jesus, you just took all of this stuff. You have a lot more knowledge than me for this for sure. So I'm still learning, but in shallow one day, for sure. Yeah, so let me do this. Let me kind of paint an overall picture and then we can specify because I want you to make sure it's custom to you. The first question I have is do you, while you train or run, do you use any kind of glucose, any kind of food, are you eating throughout your race when you're doing the Ironman? No, when I did my first Ironman way back to 2018, I was full keto. Okay, full keto. You basically did it fasting so you didn't have anything throughout the race? No, wait a minute. During the race, actual race, because in the Philippines, I don't know if other event of Ironman is like that, but there's a certain pit stop in part of the bike leg where lots of food are there. I got tempted and I ate one bit of a hum and get my stomach spoiled, you know? Yeah. Did it update your stomach? Yes. It did. Yeah, so that hum. That's one of the things that we have to keep in mind. So when we're running that far and you're doing it fasting, ketones are gonna be really important. I'm gonna get to that in just a second, but when you're running that far and you're fasted, you gotta ask your body, you gotta ask yourself something. Where does your energy, I'm talking about caloric food energy, where is it coming from? And if it's not metabolizing fat fast enough, then we have to supply it somehow. The same time I wrote a protocol for some of the tour France riders and what happened was the digestive process, because when you eat, your blood wants to leave your muscles and spend more time in your GI tract or your nervous system is saying, hey, digest food, because that's a priority. So that's why absorbing food, food that absorbs really easily is good, or if you can minimize the amount of attention that goes to the GI tract. And that took a little practice and that's why our product was so powerful. So I do work with athletes that do do feeding throughout the entire race. I actually have some athletes that will use a small amount of glucose throughout the entire race and ketones because they found that it was more effective to them. And that's why when we're looking at endurance sports, some athletes can do really well fast it. There may be metabolizing fat at a high rate where, or some people, maybe their heart rate runs a little higher, or if it's a hilly and we have a lot of elevation, these are things that we consider because during the elevated portion of the race, you might notice your heart rate pipe pop a little bit. Well, at that time, if we know that we're three hours into the ride or into the race, and we know that we're gonna hit a hill and it's a 800 foot or, let's say a 50 or 60 meter, 700 or 100 meter climb, well, what we might wanna do is time some, a small amount of glucose for that person. So these are the things that we test through the training phase at all. But before we start testing anything, all we do is implement ketones, okay? So how that works is that before you get started, what you're thinking about is this. I don't have a piece of paper that I would write on right now, but so you think about this, there's a certain range that your ketone levels, when they're in, your body operates really, really well. And this range, what you're trying to do is stay in that range as best you can, okay? So if we took you in a laboratory, I would mimic your entire race with literally a blood, like with a needle in your arm, measuring your blood levels, right? But we don't get that environment. Sorry, Justin, when you say maintain in the level, you mean the intensity? I'm talking about our ketone levels. So there's a range of ketone levels you really wanna hit towards when you're on an optimal performance. Your intensity is gonna change the range because ketones are basically a food. So they're a fuel that your body's using. It's energy. They have caloric value to them. So one, we're ingesting them and we're absorbing them. The other one is you're basically tapping through your fat stores and you're creating your own ketone levels, right? Your own ketones. So we wanna really hit that range. So initially when you're on a ketogenic diet or a low carb diet, what we're trying to do is keep it full. The better we can keep it full, the more that you feel, that's why you felt so good after your run is because we kept your tank full. You didn't just deplete it out. So when you're running on a ketogenic only diet and if you can't fill that tank back up, what happens is it's gonna deplete down, right? And then it takes time for it to catch back up and a little bit later, you feel good. Hour, hour and a half after your run, you're like, I feel pretty good. I can get going again. Well, that's because your tank filled back up. What we're doing with supplementing is we're just gonna keep tank full the whole times. You can do it as much as you want and you don't see the drop with it, okay? So what we found is when I first wrote the very first protocol, we didn't have the products we have today. So you're lucky. You're lucky we have more variety. But what we found is this, I typically use before our workout or before our training is our powder. Which is, which is what, which is that? Yep. Yep, so about four, anyway, this is a prickly pear, but that one's getting a black cherry. Now, do you typically use caffeine in your training? Uh, not really. I prefer the one that I usually ordered, caffeine. Yeah, so that's a choice. Again, some people, some people like caffeine. We know that caffeine does increase performance, so I'm not against that. We just also know that there's a diuretic effects. So you have to make sure you stay extra hydrated, especially if you're running in the Philippines. Yeah, yeah. We gotta make sure we stay really hydrated with that. So about 40 minutes before you train, before you go workout or before you race, you're gonna drink one of these. These are all the same, just, they're just from flavor. So what you have there is perfect, okay? The reason why you do it 40 minutes is it's gonna, it requires a little slower absorption, okay? And you have to go pee, and we want to make sure you go pee before you race, kind of board. Always good to go to the bathroom before you ride, before you run, before, oh, you're in the water first, nevermind, you can just pee in the water. I forget, I forget, you pee in your wetsuit. All right, so then what you're looking at is anywhere from 60 to 90 minutes into your race, you're gonna want to do ketones again, okay? At that point is just how you want them delivered. You can do, I do have people do this again. And what they do is we do a small bottle, like a, like a small water bottle, and we just, and we may even mix their electrolytes and this together, which tastes kind of heavy. And so, meaning it's just, it's pretty, it's a lot of, a lot in one. And then we drink that down over about 15, 20 minutes. You don't want a necessary pound of you can drink it down really over a few minutes. And this is every 60 to 90 minutes. What determines, what determines the time window of 60 to 90 minutes is primarily you. It's, it could be the phase of race, it could be your average heart rate, it could be you're a fast metabolizer, and you notice that you do better. My whole thing is I'd rather, I never want to wait too long, but I think overloading in the, having too much too soon is just as much not as good as waiting too long, if that makes any sense. So that timing window is kind of important. So 60 to 90 minutes is really the sweet spot. Is, across the board is what we found. Between, between, between over and lacking, which one is the better? Yeah, so some people might go, I would say, if you want to hit in the middle 75, every 75 minutes, go for it. But this is what I found about racers, especially in the, in the endurance sports, is sometimes it's not efficient. Sometimes you're in the middle of the water and you're not doing anything for that, that window. Right? So sometimes we have to, it's going to be a little later, a little earlier. So it depends on the, on the course that you're doing. So the window you're, I'm looking for and why there's a window in place is one is, I don't want it to go two or three hours because it's harder to restart something that's slowing down, right? You can over consume it, but you're just gonna, you're now, you have excess and that doesn't, it's gonna, it's not gonna serve you very much. So I like it really much trickle. It's almost like doing seven goo packs and one shot doesn't sit very well. Does that make sense? Even though you're gonna use it over time, doing more at one time isn't really, that's why you, they just spread out on the race. Ketones are really gonna be the same way. I don't really care which formula you use. And I'm gonna give you my formula tip here in a minute. I don't really care what formula you use. It is very much personal preference. I do find that this formula is, it's a faster uptake. So I have a guy that does 100 mile races. Well, he always has these in his little pouch and these are like his backup plan. So if he ends up stumbling or gets a hill that he can't, he's having a hard time with, he'll pop it in and just shoot it and then just go crush the hill. But it's a little bit shorter. So you're gonna uptake faster or you're also gonna utilize it faster. Why that matters is that you might find that if you do in those at 90 minutes, you might not feel the same finish, so same as you do. So you have to shorten. You might have to shorten a little bit. But it's race circumstantial, like meaning that is it a, what's your elevation of your races? Most try out, most Ironmans are relatively flat in general. They tend not to screw people with the hills too much. In Philippines, I think there's some hills. But meaning that when I, some of the other races I do, it's very climbing based, right? In general, it's typically not super, super hilly, right? You might have 3000 feet of elevation throughout the entire race, which is a factor, but maybe not as much. So just something to keep in mind. So it's a timing factor. That's why I like the 60 to 90 minutes. The good news is if you're ketogenic diet already, is that you have enough, you're gonna have backup because you're producing your own outfit. So you don't have to be so perfect. My non-keto dieters, it's more, we have to be more specific on their timing because they're gonna run out of both glucose and ketones. And we just don't ever wanna hit that the exact same time because they're gonna actually bonk. Less likely to bonk with this, but it's still possible. You're not gonna bonk with the ketogenic diet. You may just not peak. And we want you to peak. So what I recommend is what I had my guy do, and I don't know if you have access to this. This is what I had him do. And I like this. Unfortunately, I don't have this made up already. So we have to make our own. I actually have him take this. You guys, do you have these over there? What is that? I do have some of them in stock, but only a couple. I will be getting more soon. Really, all you need is the bottle, to be honest. You can just mimic the bottle. What I had him do is I had him drink half of them, halfway down. Is that the one that they just spray sometimes? No, this is a bottle. It's just a little bottle. Yeah, it's just a liquid. A little bottle. A little shot. One little shot. What I had him do, this is what he did. And he would carry three or four of these at a time. And then they would hit their stations. But he was literally running for 18 hours or a 19-hour run. They're long runs. You're using it for this? So what we do is I would actually have him make this up. I would then have him make one of these up in 12 ounces of water. And then I would have him make one of these up in 12 ounces of water. Okay. And then we mixed it and we made a three-part, if that makes any sense. So I mixed the keto, so each one of them, and what it did is it one uptake faster, the other one uptake a little slower. You combine them together? I combine them together. I see. And you can use more or less water that's all based off of your ability to hydrate how you're fishing your own hydration. I just like the size of the bottle because they were able to fit in his belt really well. Yeah, yeah. When I used this one, I was actually startled because I wasn't expecting that it can be like a beater or something. Yes, tart. Tart. Yeah, I was surprised. But then I feel something like, I thought it's gonna upset my stomach, but it did not. Yeah, these, so these formulas right here start absorbing in your mouth. So this will have to go through your GI tract. And the reason why I like to have it at a smaller dose throughout more time is because it minimizes any kind of, you know, is this will have to absorb through your small intestine. This one will also, but it also starts absorbing sooner than that. So this is a really good formula. The nice thing about this, it has the extra salt in it, potassium in it. So it helps with hydration also. So you kind of get an added effect and absorbs a little slower so we can, we get a little bit more of a tail end to it all. So. You mentioned about soap. Sorry to, sorry to, sorry to interrupt. Regarding those, those bottles because, you know, for us, average triathlete we're doing iron months. Most likely it will take us like, maybe in my own abilities, maybe 12 to 13 hours of, you know, maybe one and a half hour or two hours of swimming, six hours bike and then two hours of running. How many bottles that I need to produce, you know, for me to carry, especially during the run, because, you know, if you have it on your bike then how many solutions that we need to, you know, to reproduce. So just to make it like, to the end of the race. All right, so basically I would do, if your swim is that long, I would do right before your run, you can have another shot. So you can have your, you can have this 40, 45 minutes before your run. Are you going to swim? Sorry. And then I would have one of these right when you get in the water. All right. Right before the water. Right before you go. And throw and then go get in the water. And then when you come out in your transition, you would have your second one and then you're looking at every, so if you're at, if you're every 60 minutes, you're looking at 12, 12 and you're doing a 12 hour Ironman, you're doing a 12 different one. So what, this is what a lot of people have to do is they don't want to carry all that. So what they do is they have somebody at one station, they do a trade-off. So they might carry four at once. You might stage it with your bike. Maybe put it in a big water bottle and then put it everything there. Yeah. You can definitely, you could definitely, you could definitely have it in a water bottle. So this is the difference between people that are keto and people that are not. So when people that are not keto and if they're really tank is low, I don't like to drip it back in. I want to give them a bolus. They give them a high amount and then get them off, get them up and then keep it in their system. So if you're watching this and you're not a keto person, like you're going to do this differently than if you're doing a keto. So now you just have to keep it in your system. So you could take one of these, dump it in a bottle of water and drink it over 30 minutes, 40 minutes, that'd be fine. You could technically keep it in your system and just keep it filling it up with your water all the time. We didn't do that mostly because when people are performing at that level, they actually don't drink water. It's like they kind of drink it at once and they wait, once in wait. It's not a very common thing to constantly sip it on water the whole time. For at least most of the athletes I work with. So we didn't feel like that was the right approach. We felt just doing a drink, throw, drink some water and go. And that's been the approach we've used pretty much since I started teaching this. Okay, like what you're saying, does it mean that with the 12 bottles or 12 solutions, we have also 12 like this? No, so I would do basically one full serving of ketones would be in one bottle. When you say one full serving of ketones and it's composed of what? I'm looking at, I can't disclose the exact grams. If you were to make up basically, here's the short answer. One half of this and one half of this went in here. Okay. You can leave some of this in here too, by the way. The one half and one half and the rest with water. It'd be very strong, but they can mix it in water and drink it or he just shot it. This is the most recent one I have done. He just took the whole thing down and then he would just drink his water. So he was a shot. I think I'm used to it, or I prefer it that way. Yeah, that's what he found to be the most effective. So it was pretty strict. I mean, you felt it, he thought, and go. It's pretty concentrated. So we used the bottle size. He drank half down, right? And then we would take one half of these, one half of this, filled it up with water and just shake it up, put it in his belt. And he had like 16 total of all these, but his race was longer. And so he had 16 of these throughout his belt. And then it was just a shot and go, shot and go, shot and go. The nice thing about this is if you're starting to feel a little dip, you can give yourself a quick boost. But you also got to tail in because the ketone salts absorb slower. So it wasn't just a boost thing and then kind of settle. It was a boost and then stay up here. And what you want to do is always catch the boost before you start to settle down at all. That bottle that you're holding is also a product of your... It is, it's a product. You have to work perfectly for our shots that we did. There's other bottles out there and you can take any bottle like this. We just felt that worked really, really well. The other one, then the original protocol I wrote, they actually, we made Jell-O shots out of it. And now that formula was a little different. Yeah. I think that one with glucose, right? Well, some, no, and some, yes. We had a couple of guys that were hill climbers that weren't, we weren't seeing the same peak of performance off of their ketogenic diet. So we moved them away from a ketogenic diet. We did keto on off days to recover. But on days, we actually, we didn't do high carb necessarily, but we did strategic carbs. So, and then we use ketones and carbs together. So some people, we did a mixture of glucose, form of glucose and ketones. And then they would have that, and it was a timing thing once again, seven to 30 minutes before they would hit their hill, they would have one. And then they would- I saw already someone using that, but I think it's a different product. Yeah, one of the American pros, Sam Long is already doing it using it, but different product, keto shots. Like here's your keto shots. Yeah. Yeah. So the thing is, is what's important, and just to disclaimer, there's some products, there's a new product, there's trying to get in the market, that if you peak your ketone levels too aggressively, it'll shut down your own production, which will backfire. That's why we keep seeing, that's why we keep seeing ours just outperforms everybody because it's giving you an ample amount without shutting down your own production. If you bring your ketone levels up too high, your body reacts to that, it doesn't like it. So you don't want to over, that's once again why I said, you don't want to over necessarily over boost, because it can actually slow down your own production. And then you're only relying on your drink, not your body. And I'd rather you rely on both. Because you're safer that way. So basically those formula, during, you know, if you're doing the iron line, will be enough. So no solid something like no gels, or anything that we can combine with the. From my experience, with Ironman at least, marathons are different because marathons is, it relatively not very long when you think about it. So people can get it out. From the majority of people that I've worked with in the Ironman space, which I will be honest, I've done a lot of ultra and high durances and it's probably under 10 that I've worked with that at least a high level. So it's not a tremendous amount of Ironman, but relative to the endurance world, I've worked with a lot. I believe that strategically utilizing food will be to your advantage. For not only recovery of your race, but for performance of your race. Because I still have a belief that, that you have, you know, you're burning 10,000 plus calories in an Ironman, probably 15,000 at the low end. And I'm guessing that average marathons, what, 3,500 calories just to run it, right? So if we multiply that times three, we're already up to, I mean, you're 15,000, but a swim has gotta be a lot more demanding on caloric intake than running would be, I would assume. So you're looking at how many calories are your body using? How much can it actually utilize from your own fat tissue? Can it make all that up? Well, what if we could strategically apply nutrients to your body that your body can utilize as energy? I think we can get more out of the performance side. At the same time, the reason why you want ketones available is because it's a fast, easy available fuel. It is sustained fuel, meaning glucose gives you a high spike, but it's gonna have a bigger letdown, where ketones are gonna have that steady fuel source. That's why the Kinecti works well for endurance sports. But we're also just, what do we tap it into if we're just not getting enough, right? We don't have enough available to us. So I feel, and it doesn't have to be glucose either, we have some people that have ran Ironman's, we've done it where we've done it all on fat. And as long as they can digest fat efficiently in the right form, that doesn't give them the, what did you call the gut thing? The gut, let's call it gut rot, because that's where it gets tricky, right? But the longer you start going into endurance athletic, the more I think nutrient demand is gonna be a factor here, not only for performance, but for also recovery. You know, that's why people that are running in long, long distances, we see kidney challenges, you see lung challenges, we see heart challenges, because there's an oxidative stress, there's a lot of different factors, but you're also, your body's in a survival mode if they're not fueling in efficiently. And when I'm really working with people in the performance world, I like to have six months ever for you, Rolando, it's like, hey, we got a month, you don't wanna change anything. Start using the ketones. But you might find if it's, I mean, it doesn't have to be even glucose, but you could use things like a Yukon or Yukon. Yeah, yeah. I'm using that one. I did that one in my first Ironman. Yeah, so you can utilize that. Norma, you- I have one question. What about the Keto Pro in this, with the- Yeah, that's what I'm about to ask now, yeah. The difference with the Yukon is it's gonna just keep your blood sugar nice and stable, which is gonna be a little different because you're giving it basically drips of glucose throughout it. For endurance sports, I think it's great for anaerobic athletes, it could be a factor, but I think you're gonna get more out of having something a little bit more robust. But Keto Pro is great as long as, once again, the medium chain fatty acids in there, there is fat in Keto Pro. As long as you're able to digest them while on the run or the bike or the ride. I suspect you will do awesome with that product. The way it's formulated and the way it's done, it doesn't seem to have any real, any impact on the GTI track, like our original formula did. So we basically were able to modify that. The other challenge with the Keto Pro is it's gonna be heavier and mixing it gets more complicated because you're drinking something a little bit more dense on your system. So that comes down to you and your preference of when and how you do that. Maybe it's a transition out of the swim to the bike. You can, you're okay with having that because you kind of want it, most of us drink the Keto Pro with a little bit more water, but I tend to find that in these endurance sports, it's better if we can get in a smaller concentration, shoot it and then drink water as you need it throughout the race. I think that's a great idea, Norma. And I think that that extra calories will be beneficial for you. But at the same time, you know, you may be strategic in other ways in nutrition and food, but without testing it and really, you know, putting people through the testing of is food better or not better? It's gonna be individualized first off and then we need time to figure out what food, when and is it appropriate for you? Okay, Emma actually gave me these three Keto Glucose Keto Cream and then this black label and Keto Pro. Yep, yep. So is this the one you're saying that it could be an alternative as food? Yes, well, both the Keto Cream and the Keto Pro could be a substitute for food because they have medium chain fatty acids in it. The Keto Pro also has an amount of protein in it. And what I'm looking for is strict calories. Primarily calories and is your body able to break them down effectively? Just we'll find that you'll have a longer, you have a stronger finish to your runs and your races. On most athletes, I've had a few do them fast and have done great, but I think if we have enough time, I think there's a way to be strategic with food in there too. So I would only do two to three of those a day and they can replace some of your ketones because they have some ketones in them. So you could maybe swap one of these out for one of those. So maybe coming out of the bike, you know, you try Keto Pro or come out of the water, you do a Keto Pro. The bike is one of the easier places for us to put things in place for most of the athletes, depending on the track, of course, but it's easier to go one-handed. Harder to do that in the water. What about this black label? What is this for? Just more ketones. That's my favorite drink. So it just has more ketones in it. So because of what we're doing, it's not relevant because I'm giving you ketones throughout the entire thing. So we don't need, in my day-to-day life, I use that, but in performance life, I mean, you're having six or seven packs in a race or eight packs in a race anyway, so it doesn't really matter. Okay. What about, because I told you, right, when I used this for the first time, I was about, my program is supposed to be running only for around 30 to 40 minutes, and then I end up running more than an hour because I didn't notice that I feeling great. I was feeling great, that's why. And then I only stopped when I feel like some, my muscles cramp, my leg muscles cramping. So does it mean that I need more, I need to take in a salt tub or something? Yeah, so the, this formula doesn't have sodium in it. This formula does. They absorbed it only. So this hydration is gonna matter here, but now you maybe just went and pushed your body further because it could go further. So it could have been your body saying, stop running because it stopped going so hard because it's like, you kind of, you can see what your body should be doing. So just watch that. But this hydration in your electrolytes is gonna be really important with this. Now we have an electrolyte with Pruvit. That electrolyte was designed for this formula. So if you're using this formula, you'd have to still add, you can add our current electrolytes, but you'd have to add some sodium to it too, because you wouldn't have the same. So salt tablets are usually what most people use is to supplement enough sodium in their depletion. So there are two kinds of this one. There's a green one and then the orange. Yeah, they're the same, just different flavors. Ah, okay. I think the one that's different Rolanda is the one that's caffeinated and one's caffeinated. Yeah, we have some caffeine and caffeine free. Usually the colorful one's caffeine, the more white one is non-caffeinated. So the other one has caffeine, the other one doesn't have. Yeah, okay. And you can be strategic through that too. Depends on, once again, a preference. What we find is most people do a little better with the caffeine just because of the performance effect of caffeine. So that's once again, it's individually based. But the real simple answer is every 60 to 90 minutes. If you want to be strategic with Keto Pro, I would test it on your, and the way to test Keto Pro would be on a training day. Well, 35, 40 minutes before you go out for your run, bike or walk or bike, swim or run, is drink a Keto Pro down about 40 minutes before you go out and then right before you perform, do a shot, do one of these. And then that's how you can test it. To see how your body responded. You'll feel it. Yeah. I will do it. You'll feel like I'm digesting right, or I feel like maybe a little bit in the GI then I would tell you, let's find another source. It shouldn't be a problem. For our bikers out in Europe, they, what we found is it was only like a minute or two they noticed their belly was a little bit like processing and then they were back at it. So it wasn't enough to deter them at all. They saw amazing returns. I will be able to test it this coming Saturday. I will have 160 kilometers build up, right? So I will try this one. Yeah. So about 40 minutes before drink it down and then do a shot right before you go. Do one of these things right before you go and then just stay hydrated and 160 mile ride or run? Right. 160 kilometers, right? Okay. So what do you? 100 miles. 100 miles. What do you, what does it take you to do that? How fast? Ah, no, it's a group ride. So it will be, I mean, chilled ride. So it will be averaged 30 to 32, 35 kilometers per hour only. Maybe roughly 25 hours. I'm not mistaken, 25 hours, yeah. So I would, didn't test it. I would do that, do this before you go. Maybe you do 60 minutes in, have one of these and then, or 60 minutes in and then finish it with one of these and then you're going to blow everybody out of the water. You're going to feel like nobody's even in the same race as you. Okay, am I, you just gave me one. Yeah. I should know it more. I'm here for you to try them, I wasn't sure, but I have stock, don't worry. Save it, okay. How cool is this? We have, you guys are all in the EAU, you're from the Philippines and the UK, Houston and here in California, how fun. So a few things, what I'd recommend though is make sure, up to your race, you really die on then your ketogenic diet. Make sure you're at no point caloric deficit, meaning making sure you're eating enough food. And so that's just super, super important. I find that it's sometimes easy to go too low or you start, people start talking about fasting and all this other stuff. And you guys aren't doing what humans naturally do. You're doing something very different than what we naturally do. Exactly, yeah. Don't try to be natural or normal, if that makes any sense. You have to be extraordinary because you're pushing your body to extraordinary limits. Being not normal is normal for us. There you go, good. And so, and then as for recovery, Keto Pro will be huge for your recovery. So I would have a couple of those a day. I would have probably three ketones a day for your, you know, at least for five, six days after and then you go to one to two a day after that. But this is probably one of the biggest groundbreaking products for recovery of anything. So that's really, really, really valuable as a recovery tool as it is for performance tool. I think it's more valuable as a, and even though it's the number one test of performance tool that researchers have found, I think it's more value as a recovery tool because if you wanna do this long-term, it's about recovery. It's about recovering from the stress that you put your body through. And because we know cortisol and stress hormones go up during these races. So we gotta get all that back under control as quickly as possible. And yeah, and so I think you're gonna find that that's gonna have a huge reward on you getting ready for your next race earlier and feeling more recovered faster. That's great. Well, Antlin, any other questions for you? So far, everything's clear for me because what Rilanda's going to do is the same thing that I'm going to do in the near future. Well, the good thing right now, I still have a lot of time to prepare. We're in, for him, he's going to do it next month. So we'll see what's gonna happen. But I'm really optimistic also what the ketones can do because I ran a marathon in under four hours while fasting and then just using the ketones. That's awesome. Was that your best time? Yeah, it was, it was 3.38, 3 hours and 3.38. Cool. So I'm a big fan of testing everything. That's why if you have enough time, be strategic and try to do it with ketones and glucose as small amount. Doesn't have to be a lot, but try some things that are a little like, because what happens sometimes is we read Boloch's book, which is awesome. But he was basing it off of an only a diet, right? He didn't have access to our product at that time. So they never, they never did a dual fuel one. What if you can have access to both? What would happen then? But do it through a testing. Because the thing is, is you can go, I can give you a hundred grams of carbs strategically before your race, a little bit before you ran and then throughout your race. By the time you get done with your race, you'd be in ketosis. Mm. Mm. That's the tricky part, the tricky, yeah. So you can be strategic with it. And what if you did that and you took 20 more minutes off your run? Well, I'm just, I'm just, quite... I want you to think about and just test it. Test it with like smaller stuff, not the whole thing necessarily and don't test it on race date, but test it out and always test it two or three times and go, wow, that really worked well. And maybe you find it's 70 grams of carbs. Maybe you find it's a slower carb or maybe you find it's a faster absorbing carb, right? You might, it might be different for everybody. So that's something just to keep in mind. Okay. Orlando, you're gonna say something? No, no, no, it's okay. Because I was thinking, I was, you know, when I'm trying to incorporate any like glucose in my system, as I told you in my experience, when I took that small portion, which is not part of my plan, and it upsets my stomach. So I'm scared if I... Yeah. And that's something you'd want to test on, you know, light days or other days, but what's the form? Also your body hasn't been using it for a long time. So it's just like, if you haven't had cow's milk in a while and you drink cow's milk, you're gonna be like, oh, it doesn't work. Your body's been a little used to not... I never expect, because it's just one slice, you know? It's just one slice I took it off from the tent. Right, right. Yeah, so just look at the forms. And I just, I want to encourage people to be open minded about all this because there's a lot of athletes out there that aren't using this yet, because they think it's a keto diet thing. And it's not. It's designed, it was designed in replacing the diet. So you didn't have to do the diet. So it's a tool you can utilize with it. Some of our athletes we find that it does great with ketogenic diet and using ketones. And some of them we find that it's exactly the opposite. We get a better performance utilizing both fuel sources. Definitely more true to the anaerobic side of things. But in the aerobic side, I can see the same thing happen, especially in our longer bouts of exercise. So when you get past three hours, your hormonal system, things are changing in your body because you've pushing it really far. So sometimes there's just other variables in place. And I just ask people to test it, don't decide. Be open minded to all things because you might find that you might just take off an extra hour or two. And you might not. So that's why I just took people to be open. Okay. Cool? Yeah. Awesome. Any other questions, Emma, Norma? No, I just want to say thank you for enlightening us with this information. When I did mine a few years back, all I had was the black label. I wish I would have had this. Now it kind of makes me want to go and try it again. Because I said I wouldn't do it, I get another one. But I might just go attempt another one now. My wife won't let me. So she said I'm retired. So after a few joint replacements, we're tapping out. You go, I'll look for you all. Don't retire. I'm older than you. So I will not retire. No, you don't have to. I will defer to other activities for myself. Well, it's great meeting you. Best of luck. Keep us posted. Please follow me on social and tag me in your race. I'd love to share that out to the world. My wife is part Filipino and we haven't made it back there yet. Her family came from Manila in 1944, 42 or something like that. So it was pretty, it's anyway, we didn't go back there for a long time and we just haven't, we haven't made it a priority. We need to. Okay. Awesome. Thank you. Thank you so much for your time. We do appreciate it. Thank you.