 Hey everyone, Dustin Schaefer, the keto pro. We're going to talk about the ketogenic diet. So really, it's been around for nearly 100 years as a plan, as a prescribed plan to help elevate ketone levels. So nothing about this diet is new. It's probably the most studied diet of all time. And the reality is, is humans of living ketosis all of our existence? So it's a very, very amazing state to get into, but how do you do it? What does the diet actually look like? Well, it's anywhere from 75% to 85% fat. Yes, fat. And that's a lot of saturated fat. That's not just olive oil. That's animal fat. That's, it is olive oil. It's maybe a small amount of nuts. Avocados, butter, grass-fed butter, preferably heavy cream if you're dairy okay, or cheese if you're dairy okay, preferably aged cheese. That's where you're going to get the majority of your fat. Yeah, you'll get some from olive oil, but majority it's going to come from an animal-based fat. Omega-3s are great, fish are great. So that's where a majority of your fat's going to come from. It's a moderate protein to moderate low protein, depending on how deep you need to go to get your ketone levels up. So anywhere from 15% to 25% protein. So that's not very high in the traditional in the modern-day world. We typically eat more protein than that. So in the ketogenic diet, you often have to go a little lower because it actually can slow you down and get into ketosis if your protein's even too high. And then of course those carbohydrates have to be very, very low. Less than 5% of your caloric intake. Some people is low as 5 or 10 grams a day. Your high-level athletes can get away with a little bit more. And so it's just this recipe of this diet. It's a really, really, really strict diet to get your ketone levels up. And so there's a lot of buzz going on around it. There's a lot of noise around the ketogenic diet. But I'm going to tell you this. When you elevate your ketone levels, it improves the quality of your life. Most people look at it as this fat loss component, but it's really about human performance. It's about improving the brain, it's improving the muscle system, improving the energy of your body. You perform better in your day to day life or as an athlete, you can perform better than you've ever performed before in the right sports. And so if you don't have a tool to get your ketone levels up, then the only option you have is to dial this diet in strict. And I want to give you a commitment. To get the diet dialed in for you, it's going to take anywhere from six months to one year. You can get into ketosis in three days or in six weeks. But to keep them up, elevate it to a high level to get the real big benefits, it's six months to a year of mastering this diet. It's not easy. I promise you is extremely hard. And you got to be very, very dedicated, very, very disciplined to maintain that kind of lifestyle for a long period of time. And humans need to have ketones elevated for a long period of time. There isn't this idea of this keto ishing and I'm lazy keto. All that stuff doesn't really exist. If you're looking for optimal, if you're looking for the next level, if you're looking for a high quality energy source in your body, you need to be dialed in on that diet unless you have a magical tool that you can utilize to keep your ketone levels up while you're doing a lazy keto or while you're doing keto ish. That's the only way this is going to work. So the diet is strict. The diet is really specific. And there's not a lot of variations into it to change your life forever. So and like I said, unless you have a special tool. So hey, y'all, hey, follow my page, like it, share this because honestly, ketones are great. You need them elevated and you can completely change your life if you can keep them up there permanently for a long period of time. I'm talking six months a year, keep those ketone levels up and you'll feel amazing.