# Intro to Keto Daily Live 11/10/26 **Channel:** Courtney Hunt, MD **Source:** https://www.youtube.com/watch?v=UWRmd9a7jfM **Transcript page:** https://www.withtranscript.ai/video/UWRmd9a7jfM ## Chapters - 0:00 — Welcome and Program Logistics - 1:05 — Day Two Setup and Core Rules - 9:30 — Food Prep and Keto Meal Structure - 18:31 — Glucose, Insulin, and Ketosis Science - 24:55 — Questions, AI Skills, and Closing ## Transcript **[0:00]:** Okay, let's get the party started, shall we? Um, first, if you want to work with me oneon-one, you can visit genetic protocol.com. I do neutrogenetic testing where we mail you a DNA cheek swab in the United States. I'm working on being able to do it outside the United States again. We were having trouble with tariffs. Um, so we will eventually be back to doing it outside of the United States. Right now, it's only inside the United States. And yes, you have to do a package with us. We typically will enroll you in all the classes and then um I'll see you usually three times and my assistant Reena sees you in between to make sure you're doing okay with the diet. Um I also just did my first podcast in years with Yasna Bersna. She posted it um and I shared a real with her so you can find that there. **[0:52]:** It's really good. We talked for almost two hours. **[1:05]:** That didn't work. **[1:25]:** There we go. Okay. **[1:39]:** Okay. Can you guys see this? Is this a single slide? Okay. So, day two, see yourself. Well, uh, we really didn't get any DMs of pictures, which is unusual. There's a lot of you. I hope you took them. Normally, people will DM them in the Instagram group. so that they can go back to them and look at them at the end of the month. If you're taking them on your phone and you don't want to do it, that's fine, but we got almost none and that's a little bit unusual for a group of this size. Um, name your three goals. Send yourself the email to open at the end of the month. Is everybody done? Check the box. Done. **[2:20]:** Yes. **[2:24]:** Take your before pictures. You can send your pictures. You don't have to if you don't want to. 100 ounces of water before 5:00 p.m. so you're not up all night peeing. Get your vaginal estrogen cream. Your sleep has to be perfect for this to work. Men, if you are getting up at night peeing, it's not normal at any age. Check your prostate. Make the appointment now. If you think you need a sleep study because you don't wake up rested, even if you're skinny, if you've had a traumatic brain injury, if you have a face that looks like Selen Dion, or if you are more than 15 pounds overweight, schedule the sleep study. I don't want to see people without a sleep study. I would in my in my brain math, I would say 70 to 80% of the women who are told that they have lime, mold, toxins, pus, mass cell, EDS starts with a sleep problem. **[3:12]:** And some of my clients have spent $150,000 to be told that it's lime, mold, parasite, toxin. And really, it's narrow pallet sleep apnea. Guys, um, we're starting with one scoop of Ultima all day long. If you're already in ketosis, you know what to do. One scoop of Ultima, no salt. Someone asked, can I do something else? My answer is going to be you, do you, boo. There's hundreds of you here. I will not. I refuse to analyze everybody's electrolyte. You do you, boo. Means at the end of the month when it didn't work for you and it worked for everybody else, you're going to regret it. But I can't babysit everybody. So if you choose something else and then on the last day you find out it had 12 grams of carbs or you find out that you were consuming 10 grams of salt and you blew up like a balloon **[4:05]:** and your tinidis got bad and you wound up in the emergency room because you were basically drinking ocean water. That's on you. Okay. Collect salt iodized salt packets. Keep them everywhere. Don't use them yet. If you're already in ketosis, you know what to do. Use the ultima or make your own. Don't deviate. Water follows salt and carbos hydrate. It's in the word which means glucose shifts fluid into your body making you puffy. Lipadeema people. Salt and glucose make the lipadeema more swollen. Okay. You run on voltage gated ion channels. What does that mean? You are pumping potassium in to the cell and sodium out. So your cells live at a resting voltage, electrical voltage. You're using ATP, this energy that we're going for to pump potassium in. Pumpk in. Pumpkin pump potassium in. This allows you to send electricity down your nerves, your heart, your muscles. **[5:16]:** So, if you don't have enough salt and electrolytes, when you hit ketosis, you're dumping glucose, you're dumping water over the next 3 weeks, if you don't have enough, especially sodium and potassium. You're going to feel tired, fatigued, like you don't want to lift your arm, much of everybody's fatigue problem is just lack of salt and electrolytes. Um, you'll get Charlie horses. You might get twitching in your face like around your eye or your lips. Don't go in the sauna. No hard workouts for the month. Please, please, please. We typically have one or two people wind up in the emergency room because they don't listen to this. Even if you're used to working out, if you're on sprotoolactone, hydrochlorioide, leinopril, talk to your doctor about what um getting off of it. Okay. Again, the three labs to test with the seasons. If you come and ask me a question, I need to know your 25 hydroxy vitamin D, leptin 4 to 10, say it again for most people, and that your fasting insulin is less than six. **[6:21]:** If your fasting insulin is above six, you will not hit ketosis easily in this class. Insulin is the gatekeeper for you to burn fat for fuel. That's why when you're insulin resistant, you're fat. Even if you're skinny fat, insulin is the gatekeeper. So the people who have an insulin of 8 9 10 11 they may not hit ketosis until next month if they do the fasting group. If you're fasting insulin is two. You might be in ketosis next week. **[6:56]:** If you're going to do a cholesterol panel, do it now or wait until spring. Ketosis is a metabolic state of recycling cholesterol. your cholesterol goes up, your LDL goes up, your triglycerides, if you have fat to burn initially go up and then come down, and your um HDL by the end of 4 months with me should be close to 100. Now, cholesterol makes your vitamin D, all of your sex hormones, and it lines your brain, and it lines your cell membranes, and it has to be plant uh animal cholesterol. You're not made of plant cholesterol. **[7:39]:** So you can go to Ulta Labs, do it on the solsticees in the E equinoxes. Next one is December 21st. You can do it now for a baseline for the start of the class. Um, but if you see me or you ask questions in the chat and I don't know your vitamin D, leptin, and insulin, I have I won't guess on anything. So, if I don't know your markers, don't even bother asking. I gave you the calculator to if you cannot get a leptin tested, but that calculator, I just made it. I haven't tested it on thousands of people. It's the first time I'm using it. If you think you it gave you a wrong answer, go check your leptin. I just made it. So, for the people who live in Canada or the people who live in Croatia, they have a ballpark idea. I don't guarantee that it's accurate. **[8:37]:** It's the first time I've ever used it. It was made by AI. I don't know. We're just testing it out. But at least it gives you some sort of ballpark of if you may have a low leptin. Okay? So, if you have the ability to check it, check it. If you're not sure, rely on what my calculator said. Okay? Check your sleep. If you wake tired or you can't get up to see the sunrise, sunrise and naked eyes every single day. Whenever you can get up, get up. But tomorrow, make it make it a few minutes earlier. Put your Matilda on. Okay. So, I added Kanye to the playlist. So, now your songs for today are Mastermind and Runaway by Kanye. Just listen to those two on repeat while you're listening to this. You guys said you liked the um the webinar. Please watch 5 minutes of the webinar a day. **[9:30]:** Okay. Today we are gathering our food to change our food for tomorrow. So before you change the food, you need to have had two days under your belt of drinking 100 ounces of water and at least one glass of the homemade electrolyte or the Ultima. If you're having diarrhea, there's nothing that we did that gave you diarrhea. You started with diarrhea. **[10:02]:** If you're having diarrhea today, there is no way that drinking 100 ounces of water and one scoop of Ultima cause diarrhea in a day unless you race ahead. Don't do that. So, if you're having diarrhea, we will talk about gut, but you got to figure that out. Call your doctor, call your GI doctor, get the diarrhea to stop. Do not continue if you're having diarrhea because as you increase the electrolytes, they'll pull fluid into your gut and you'll have more diarrhea and then the consequences could be dehydration, winding up in the hospital, having kidney stones, having independent, you know, having a problem. So, if you are a diarrhea person, we'll talk about gut over the upcoming days. If you had one scoop of Ultima and you can't keep off the toilet, figure that out. **[10:58]:** Don't keep going because there's nothing you've done in the first two or three days if you didn't rush ahead that caused diarrhea. That's your baseline, not something that keto did. I want to be really clear. Okay, so you're going to buy for tomorrow. And again, I strongly suggest Amazon or Door Dash. The $6 or $10 that you save saves you an hour of time of studying, okay? Or that you spend saves you an hour of time of studying. Your fats are butter, ghee, tallow, lard, heavy cream, cream cheese, brie. If you have to have avocado oil, olive oil, or a plant-based oil, okay? MCT oil, brain octane oil, that's fine. But the cholesterol, plant steriles are rigid and your membranes are made of animal cholesterol. The protein can be eggs, bacon, beef, salmon, oysters, tuna, sardines, shrimp. Okay? Now, you need the choline in the eggs. **[12:01]:** So, if you have a histamine problem and you can't eat eggs, take the light group two. It'll fix it. But right out of the gate, if you can't eat the eggs, brain protocol is your replacement. God makes recipes. The recipes are in the egg. I want everybody to be able to eat the eggs. Eggs are a staple of how you heal yourself. But if you can't do the brain protocol until you can, the sun will fix it. Fat first makes me fast first. That means quick or sharp. You're going to put the fat in your mouth first. Eat the fat first. Eat the heavy cream in the coffee first. Put the MCT oil in the coffee first. Put the butter and the ghee in the coffee first. Then eat your protein. Okay. So, for women, it's about this size portion of protein. 2 to three ounces. **[12:55]:** Not less. We don't want anyone getting protein deficient, but also not much more. For men, you if you're a very muscular man, you can probably have about twice this. about 4 ounces. The goal is not to triple the fat. If you have an 8 o steak and then you have to eat three times of fat, you just had about a 2,000 calorie breakfast. You will get fat faster than you can say keto. The goal is to drop the protein and eat three times the amount of fat in nutrient contents of the food. I will not look your food up for you. I will never look your food up for you. If you come to the page and you ask how many calories are in an egg, how many calories are in an avocado, I am going to ask you, you go look it up and tell us. **[13:47]:** This group is designed for you to be able to stand on your own two feet. And I know that we have people in here who've never checked a food label. So, step one is learning how to turn over the package of food and check the label. But you can see for most standard amounts of fat, you're getting about 12 to 15 gram of fat with no protein and no carbs. So, a tablespoon of butter is 100 calories. Um, a tablespoon of heavy cream is 51 calories, 5 gram of fat. So, if you're putting this here in your mouth first, you're eating a very calorie or energy dense food first, hoping that that fills you up so you are able to eat less protein. Okay. Okay. Um, **[15:00]:** so your protein, you can see like if you have a highfat ground beef or ribeye, it's a lot of calories. **[15:14]:** So, if you're having 4 ounces of ground beef and then that is or 4 oz ribeye with 21 g of protein, you're going to have to eat 60 to 70 gram of fat. **[15:37]:** So, if you wanted to have 60 to 70 gram of fat, that would be six tablespoons of butter. 600 calories of fat and 300 calories of ribeye is 1,000 calorie breakfast. You'll just get fat. Does everyone understand? **[15:58]:** Does it make sense, guys? Come on. **[16:03]:** If you choose to eat a piece of ribeye that's 4 ounces, so like twice this size, you're already at 300 calories. And then if you want to get three times the amount of fat or 20 g of protein, you have to have 60 g of fat. So that means you're having almost six times this. 6 tablespoon of butter at 600 calories. That's a,000 calorie breakfast. So, does everyone understand why we're shrinking the protein? So, you're not having a,000 calorie breakfast. Most women cannot eat 3,000 calories a day. Most guys can't eat 3,000 calories a day, especially when you don't have a lot of muscle cuz it's just going to become fat. Any questions? **[16:56]:** Okay. **[17:01]:** So, you have to be able to check the label. No avocado at breakfast. Avocado has a lot of protein and a lot of carbs. Avocado is a fruit. It's not a keto food for beginners. If you have an avocado for breakfast, that's half your carbs for the whole day. So, this is really important. The goal is to use the overnight fast and then delay the carbs so you spend more time dropping your glucose to enter ketosis, fixing your insulin resistant to enter ketosis. Okay, fat first makes me fast quick or sharp first. Put the fat in your mouth first. You are not having a giant portion of protein and then trying to have six tablespoons of butter. You will just get fat in a week. 3,000 calories a day for any female is going to put you up two pounds by next week. Okay. Use the salad plate. **[17:55]:** Use the salad plate. Use the salad plate. Use the salad plate. Does everyone understand why? **[18:04]:** Cuz you're on a really high calorie meal. You cannot look at a dinner plate. Most of us have this weird guilt that if we are weird. I have a dinner plate and it's not full so I'm not eating enough. But you were on a double the calorie me or even triple the calorie program if you fill a dinner plate. So use the salad plates. You might get you might gain a couple pounds the first week or two. It's okay. Okay. Now is the science. Any questions? **[18:31]:** Well, we're going to do the science next. Glucose is a carb. It forms the backbone of your DNA. It is pasta, rice, quinoa, ancient grains, fruit, vegetables, those contain the heavy metals. They're grown in the soil. And then anything you think of as candy or a treat. Are there slower digesting and faster digesting ones? But yes, but a carb is a carb is a carb. So a saccharide it um **[19:13]:** let's go on to the hormone. So the hormone insulin comes from your pancreas and that is what regulates your glucose level. So you eat your pancreas releases the insulin. It's very very very finely attuned to your glucose. So, if you chronically every morning have a green smoothie, um cereal, a Belvita, uh chia seed pudding, non-fat yogurt, every morning your pancreas is seeing glucose, glucose, glucose, glucose. So, it's making insulin, insulin, insulin, insulin, insulin. So, insulin opens the door for you to put the glucose into the cell. It's it's the gatekeeper for the liver. Okay? So, if you have high insulin, you are going to put the glucose into the fat cell and store fat. And your muscle, when the glucose goes into the muscle, if you use it as fuel, you use it. But if you don't use it, you store it as glycogen. So, your glycogen is the suitcase for glucose. **[20:23]:** It's the storage unit of glucose. Okay. So, glucose is a carb. Fruit, vegetable, pasta, rice, quinoa, candy, treat, ice cream. Everybody understands what glucose is, right? Carbohydrate. Yes. Okay. Insulin is the hormone that directs the traffic. It's made by your pancreas. When you have a healthy insulin level, it can go into the muscle and be burned as fuel or be stored as glycogen. Glycogen is a suitcase storage unit of glucose. **[21:02]:** In order for you to be able to get the fat, the the nutrients that's stored in your fat out, you have to be insulin sensitive. Fasting insulin less than six. If the insulin is high, the muscle says, "I don't want the glucose. I'm not going to use it to make muscle. I'm going to put it in your fat. So, this is why when you follow any guru who looks like a lean, mean muscular machine and you're not, it doesn't work. You can't have that much glucose. Your body's already ignoring it. Okay? So, um, glycogen is a storage unit of glucose. So, you put the glucose into the muscle, store it as glycogen. It's a backup. It's your overnight carry-on case for your muscle to burn as fuel when you get to your destination tomorrow morning. You get up tomorrow morning, you stored some glycogen, a little overnight carrying case in your muscle. **[22:02]:** That's the glucose you're going to burn when you start working out or start even start walking. When you even to just stand up, insulin goes up in the morning whether you eat or not. That's the dawn effect from the sun. You got this little carry-on of glucose in your muscle stored as glycogen and you burn it. Once you've dumped it, then your body starts looking for another fuel source that's fat. So, if you have a high insulin, you're not going to enter ketosis quickly. If you have an insulin less than six, you'll probably be in ketosis by next week if you listen. Okay? So, insulin in puts glucose in. Can everybody remember that? pump in. You're pumping potassium in. Insulin in puts glucose in. So insulin is stored. It's stored as gluc is stored as glycogen in the muscle in the fat. It's an immediate fuel source for you to get up and go. **[23:05]:** Glucagon releases glycogen back to glucose. **[23:13]:** Okay. And then the fat releases free fatty acids to go to the liver to make ketones. But that only works if your insulin is normal and your glucose is low. So, in order for the liver to say, "Oh, I'm going to take the fat that he or she is dumping into their bloodstream and turn it into ketones that are going to make you better, faster, stronger, fight disease, lower inflammation." Insulin has to be less than six. So, the liver is a filter. I think everybody thinks of the liver as the cleaner, right? It detoxifies you. It's not stor It's not meant to store this stuff. It's meant to make chemical modifications to clean you and the gatekeeper. **[24:04]:** It should not be storing fat. So, by the time you have fatty liver, if you have fatty liver, it means you've stored so much glucose in your boobs and your butt. And if you're a man in your gut and your man boobs that now your liver is saying, "Oh my god, there's so much sugar here. I have to store it as fat in my liver and it looks like cobwebs in the liver." That's non-alcoholic fatty liver. It's too many carbs. Too many carbs. Too many carbs. It's not too much. It's too much fat if you have it with carbs. But if your insulin is low, you're not going to do that. Okay, so energy overation, inflammation is the basic equation. You want to make more ATP, fewer free radicals. That's it for the day. **[24:55]:** How do we do? **[24:59]:** Okay, I'll see you tomorrow morning at 8:15. Now, I hate this. The whole purpose of my classes is to have you guys outside, naked eyes, walking, moving, and I'm teaching it to you this way because you asked for it. It's the most unhealthy thing we can do. It's really annoying me. No. Okay. What about walnuts or pecans? Did I ever mention walnuts or pecans? You do you, boo. Where do I stand on caffeine and diet soda? Let's get you into ketosis first. Okay. If I say you do, you boo. Um, there's hundreds of you here. I cannot take the time to go through every single food. There's a plan. There's a grand design. If you do what I say, you'll be in ketosis in 3 to 4 weeks. If you go off and say, "I'm going to have handfuls of walnuts." It ain't going to happen. **[25:53]:** So, to the person who asked that question, I Well, first of all, iPhone, you have to assign a name. Please, please give yourself a name cuz now I don't know who you are the next time you ask a question. But iPhone, what about walnuts and pecans? I want you to go look them up online. Come back in the comment section on the Instagram page and tell us all how much protein, carbs, and fat is in walnuts, pecans, and whatever your etc. is. You're going to go look it up for the group. You're going to post it in the comments and I'll screenshot it so everybody knows why no walnuts or pecans at the beginning. Okay, **[26:44]:** you have no idea how to assign a name. Okay, you guys are living in the technological singularity. You open chat GPT side by side and you say, "How do I change my name on Zoom?" You have to be able to do these basic things or you will not survive in this AI universe that we have embarked on. This is your wakeup call, ladies. You have to be able to use AI to tell you how to change your Zoom name and read instructions. Okay? You have to be able to do this. That's why you're here for the brain power. Because I'm telling you, everybody else on this planet is now a million times faster at you than at their job. You are yourself if you don't figure out how to open chat GPT and change your Zoom name. That is the reality we are living in. **[27:41]:** It is going to be the halves who can move quickly and get done and their a their AI agents are doing everything for them versus those of you who can't change your Zoom name. I'm being really aggressive how I say this. You are living through the technological singularity. You have to be able to use AI to figure this stuff out. Okay. Can I give an example of what breakfast looks like? I just told you heavy cream, butter, ghee, and an egg or two. **[28:17]:** Okay. Okay. Bye you guys. Have a great day. I'll see you tomorrow. **[28:26]:** Yes, you can use bacon.