7 easy steps to start eating a ketogenic diet

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7 easy steps to start eating a Ketogenic diet
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Stop the presses. Today you are going to learn how to eat a Ketogenic diet in 7 easy steps. Too
many times I get the same questions “What is the Ketogenic diet” and ” It is too hard” booo.. Cry me a river.
It’s not that hard. In f act, I got my good f riend Dr Jockers to come back once again and shatter all the
misconceptions about the ketogenic and how you can the start implementing and benef iting f rom it today!

So please sit back, relax and enjoy the show
Also, if you get a second today, can you please leave a review on iTunes? Reviews are how iTunes rank
podcasts – and taking 10 seconds to leave a review will be a HUGE help. T hank you!

In This Episode, You Will Learn:
Top 7 easy ways to start a Ketogenic Diet
T he dangers of High Carb eating
Sugar, cells and Ketogenic diets
What are Ketones?
What is Ketosis?
Best supplements f or a Ketogenic diet
Best f oods to eat f or your cells
Benef its of grass f ed beef in a ketogenic diet
Why healthy f ats are your f riends
Ketones and brain perf ormance
liver cleanses and ketosis
Adrenal f atigue and Ketogenic diet
What is Gluconeogenisis?
Stress and eating

Optimal Resources Mentioned:
Cof f ee Enema
Wobenyzme
Super Charge your brain book

About the Guest
Dr David Jockers
www.drjockers.com/
Dr. David Jockers is a Maximized Living doctor, corrective care chiropractor, nutritionist,
exercise physiologist, and certif ied strength & conditioning specialist. He currently owns
and operates Exodus Health Center in Kennesaw, Georgia. He is also the host of
“SuperCharge Your Health” on Atlanta’s FaithTalk 970AM every Saturday at 2:30pm.
His experience working with thousands of individuals has given him a level of expertise in
the f ield. He is a member of the Perf ormance Enhancement Team f or the Maximized Living
Wellness Advisory Council where he had the privilege of traveling to London to help the
USA athletes win the gold in 2012.
He is a leading writer f or “NaturalNews,” “GreenMedInf o,” “NaturalHealth 365,” “DrAxe.com” and “PrimalDocs”
and “Organic Lif estyle Magazine” which are six of the top online health publications in the world.
Sign up to the Optimal Tribe and Receive Your FREE Optimal Audio HEALT H BOOK!

Full Transcription
Ameer: So Doctor Jockers, T hank you so much f or once again f or coming on the
Optimal Show. T he reason I got you on this time is we are going to be talking
about the pitf alls and the ins and outs of the ketogenic diet. So many people
have misconceptions about it. T hey don’t know really where to begin. T hey don’t
know where to start. T hey know really don’t know anything about it. T hey keep
hearing terminology put around everywhere, “Go on the ketogenic diet, low carb, etc.” It’s so conf using out
there because there is so much inf ormation to get overwhelmed.

T hat is why I got you on the show today. We are going to do step by step, simple stuf f to maybe clear the
smoke, clear the f og and give everybody the real answers to “What really is the ketogenic diet?” and “How can
you incorporate it right away?”

David Jockers: Absolutely Ameer. It’s great to be on again. I love this topic. Really setting up the right meal
plans, f ocusing on the right types of f oods f or the ketogenic diet, it’s huge. We really need a f unctional
approach. People need to know exactly what is utilized. I am excited to share.

Ameer: Awesome. So why don’t we just begin right away and let’s clear the smoke a little bit. I want to explain
to everybody what is really the ketogenic diet.

David Jockers: In our society, we have when we look at our typical f ood guide pyramid, and probably most of
your listeners understand that really isn’t the best nutritional approach but it’s an approach that most of us
have been raised under. It has carbohydrates at the bottom. We have been raised really building our meals
around starches, breads, and carbohydrates.

I know f or myself growing up, f or breakf ast I had cereal. In f act we tried to avoid f ats and would use things like
skim milk. We would have some f ruit in our cereal and orange juice. T hat was a typical breakf ast. Unf ortunately
most of those things have sugar as the main ingredient. I was training my metabolism to be a sugar burner and
a sugar cravings. I would stimulate hormones that would basically lower my blood sugar and I would have these
hypo and hyper glycemic impacts, which means that my blood sugar would go really high and then really low. It
would cause energy f luctuations, inf lammation, my mood would waver, and I’d have mood issues and things like
that. T hat’s of tentimes an issue with people getting cranky. If you were around somebody whether it is a child,
a spouse, and they’re regularly cranky, good chance that they are having blood sugar imbalances. T here’s a
good chance that it’s going to happen.

For lunch I would have a big sandwich with meat on it or something like that. T hen the sandwich will have
peanut butter and jelly. T hat is again all sugar. For dinner we would have pasta or something along those lines.
Again it’s just all starches. T hose starches train my body to run of f of glucose.

With the ketogenic diet, what we are trying to do is train the body to run of f of ketones. Ketones are really a
breakdown product of f atty acid metabolism. We are trying to teach our body to become a good f at burner. We
are going to metabolize f at as our primary energy source. When we do that, we break down the f atty acids into
ketone bodies, or ketobuteric acid which is the major ketone that we are going to metabolize.

Our body can thrive of f of ketones. Our muscles can adapt to utilize ketone bodies as a very ef f icient energy
source. It is the same thing with our brain. Our brain can run very well of f of ketones. It just takes the proper
training and conditioning. It is not like we can go f rom being in a sugar-burning mode to all of a sudden the next
day being in a f at-burning mode. It takes some time and conditioning because there’s a lot of enzymes that go
into it.

It usually takes, if somebody is so used to being on a high carbohydrate diet, let’s say, or high protein diet, and
they switch to a high good f at ketogenic diet, it can of ten take anywhere f rom 3 days. For some individuals
especially if they’re insulin resistant, 2-3 weeks to f ully condition their body and get into ketosis. For some
unique individuals that are metabolically damaged, sometimes it can even take a little bit longer.

T he basic concept is that we are building our meals around good f ats. We are f ocusing on good f ats and are
keeping our carbohydrate levels low and f ocusing on really low glycemic f ibrous carbohydrates like green leaf y
vegetables as our primary f uel sources when it comes to carbohydrates.

Ameer: Def initely. Let’s quickly do a recap. We are talking about adding healthy f ats and avoiding the starchy
types of carbs. Give us an example of some starchy carbs.

David Jockers: Starchy carbs are any sort of grain products – rice, bread, pasta, cereals. All of those things
are starchy. Even sprouted grains, stuf f that’s marketed as “healthy grains”, all of that are still starchy. In
Georgia where I am, there are a lot of people who make their own bread. T here is this idea that because they
make their own bread, that it is like “super bread.”

I wish that was the case but it is certainly better than store-bought bread. T here’s a lot more nutrients in it and
it’s a lot better but it’s still starchy. T hat’s going to drive up blood sugar, insulin, and dif f erent f at-storage
sugar-burning hormones that we don’t want.

We want to stay away f rom things like that, potatoes, even sweet potatoes. A lot of people on the paleo diet
are using a lot of sweet potatoes. If we use a lot of sweet potatoes, we are not going to get into ketosis
either because we are driving up the blood sugar. Even a lot of f ruit like bananas, high-sugar f ruits, will pull our
body out of ketosis. We want to go with very low glycemic f oods. Building our meals around good f ats, like
avocados, extra virgin olive oil, coconut and coconut products – you have coconut butter, oil, milk, f lakes, f lour.
You have a multitude if dif f erent coconut products. I use coconut butter all of the time, coconut f lakes. T hese
are f oundational pieces of this nutrition plan. Also you can use grass-f ed butter, f rom grass-f ed cows. Raw
cheese f rom grass-f ed cows is another great source. You get tons of essential f ats in there.

Supplements like f ish oil, f lax seed oil, hemp oil, are all good stuf f . We can use dif f erent seeds like sprouted
chia seeds and hemp seed, all loaded with really good f ats and lots of f ibers. It is not a high protein diet and
that is where a lot of people go wrong. T hey think we are going to use a lot of protein with this. Certainly we
need some protein, but we want to use really clean animal sources, like grass-f ed beef which has tons of key
essential f ats like omega 3 and CLA which are really powerf ul f or our metabolism and our hormones. T hings
like organic poultry, pasture-raised eggs.

Eggs are phenomenal and a lot of people think they want to stick with the egg white because they don’t want
the f at, but the best part of the egg is the f at, it’s the yolk. T hat’s where all of the antioxidants are. T hat’s
where the choline is. T hat’s where the key nutrients that f uel your brain and help your body adapt to ketosis,
they are actually in the yolks. We def initely want that.

T hose are our staple f oods in this nutrition plan.

Ameer: Awesome. A lot of times people have issues with how to approach the ketogenic diet. Now they know
that they are going to exclude the high glycemic f oods. Would you say necessarily there’s a, I know it’s
individualized f or each individual carb load, but is there a standard limit of carbs even with the low glycemic
f ruits that you should not pass each day?

David Jockers: It depends on what stage you are at and it depends on how physically active you’re going to
be. T he typical recommendation is that we want to keep between 50 and 80 carbohydrates a day. It depends on
your size as well. Sometimes, especially if we are going to do a ketogenic cleanse, if we want to work hard to
get into ketosis to begin with, we might drop it down even lower and keep it under 20 carbohydrates. T hat
doesn’t count f iber, which is an indigestible carbohydrate, but other than that, carbohydrates outside of f iber
we would want to, in order to do a cleanse.

For example, if I am taking care of someone who has a metabolic disease, like cancer, I will have them do a
ketogenic cleanse using perhaps bone broth, coconut oil, green juices, stuf f like that, to where they are really
not consuming anything. T hey’re not consuming any berries, nothing that would have any more than three or
f our grams of carbohydrate in a serving. T hat gets them into ketosis much quicker.

If you are an active individual, and you are just looking f or good health benef its, between 50 and 80 carbs. If
you are a bigger person, you can go up a little higher. If you are 6’4’’, you might want to do the upper end of
that, around 80. If you are 5’6’’, you might look at more like 50 carbohydrates.

Ameer: Let’s say that someone is eating roughly an average between 500+ grams of carbs a day, would you
recommend that that person stop right away and start the next day on a keto diet, or maybe slowly wean of f
the carbs and slowly get into the ketogenic diet?

David Jockers: T hat’s a great question and there are a lot of variables that go into that. One of them is are
they a long distance athlete? If they are a long distance athlete, we certainly would want to wean them more
into ketosis, or else they will see dramatic dips in their perf ormance. T hat would be one variable that would
make us want to wean that down.

However if they’re just like the average individual, like me a hard-working prof essional, who lives an active
lif estyle but really isn’t perf orming in long distance competitions or any sort of athletic competition, then you
can certainly go right into it. However, what you are going to want to make sure of is that you are well hydrated,
because you will lose water as you dip carbohydrates. Also on top of that, you want to make sure you are
taking in minerals and salts. As you are taking out carbs you can lose salts and minerals.

Also you want to make sure that you have f uel sources around, like coconut oil that can give you a quick spike
of energy. When you come right of f of a high carbohydrate diet, your body is not used to metabolizing the
f ats. Something like coconut oil or coconut butter is easy f or your body to use. Unless that individual had liver
cirrhosis or something like that, they should be able to go right into a low carb diet. As long as every couple of
hours they’re utilizing coconut oil to help stabilize their blood sugar and boost up ketones. If that is the case,
they should be f ine.

Everybody is a little bit dif f erent. Everybody is a little bit variable. T here is certainly no one size f its all program.
It’s good if you have a health coach to guide you through it and take your unique variables into account as they
customize a plan f or you.

Ameer: I agree 100%. One of the major questions that I get all of the time with the ketogenic diet is a lot of
people who start it, maybe like within a week or f ourteen days into it, they get really hungry right away. T hey
will eat and eat and still be hungry. Do you have experience with this?

David Jockers: Yes. Sometimes it happens. I kind of get both of it. Some individuals will say that “All of a
sudden my hunger stopped. I’m not hungry at all.” Other individuals are constantly hungry. I tell them to really
load up on vegetables. Do more liquids and vegetables. Of tentimes they think they are hungry but they are
really dehydrated. Other times their bodies are just used to having, their stomach and their intestines are used
to stretching bef ore they stop eating. Overall roughage can really help.

Obviously there are other variables. Is that individual a body builder? Is their body getting very catabolic and
breaking down muscle tissue? What does their other lif estyle activities look like? T hose things need to be
taken into account. Perhaps based on the amount of calories that they are burning in a day, we may need to
look at increasing f ood intake in some cases.

In other particular cases we may just need to scatter meals out. I am a big f an of intermittent f asting where we
eat our meals between a 6-8 hour eating window. However, if someone has major adrenal stress or f atigue,
they are not going to be able to do that ef f ectively. T heir energy is going to be very low without the f uel, and
they are going to be burning their adrenal hormones.

Sometimes in those cases we just need to really prime their system with small amounts of protein and good
f ats. So they can do something like a can of organic coconut milk with a scoop of either hypoallergenic protein
powder like hemp protein or if they are not allergic to whey, they can use a grass type of whey protein. Just to
have something small that’s real low carb but provides something like 15-20 grams of protein and 20-30 grams
of f at every couple of hours to keep f ueling their system and keep teaching their body to be a f at burner.

Ameer: I f ound some true commonalities between individuals that actually get super hungry on the keto diet.
One, they have a huge issue with cortisol regulation. Second, most have some time of dysbiosis going on in
the gut.

David Jockers: Yes. T hat’s a great point Ameer. If that individual is not moving their bowels, if they are
constipated, peristalsis or the muscle activity of our intestines, helps move the bowels. When we eat, even
chewing itself , anything going into the stomach helps stimulate peristalsis.

Of tentimes, I am not really hungry but f or whatever reason, my body will give me some vague urges of wanting
to eat. It is really because the body wants to move the bowels. It wants that stimulus that it’s used to. So
of tentimes, especially if someone has a chronic disease, I am a big f an of having them do cof f ee enemas to
really f lush their system.

Obviously, we have to f ix the gut. Ketogenic diets f oundational point of actually f ixing the gut. Certain
supplements can be helpf ul. It is so important that that individual is moving their bowels. Really f lushing a lot of
water in the morning helps. T hey can do something called salt therapy, with water and salts. T hey can use
laxative teas, like Smooth Move, which has got a certain organic laxative herbs that can help f lush the system.
Moving the bowels in general is key. It’s a healthy response of our body to get hungry when we’re constipated.
Again it’s trying to send a signal f or peristalsis, f or this digestive movement to get things moving in our system.

Ameer: Going back to the enema f or a second, how would you approach that?

David Jockers: As f ar as telling somebody to do it?

Ameer: In general. Let’s say an individual wants to go ahead and do it.

David Jockers: What they want to do is get organic cof f ee, the highest quality cof f ee that they can get.
Certainly organic is going to be great. Bullet proof cof f ee they can utilize, any of those types. Just get the best
organic cof f ee you can. You roast, you cook it, boil it, and let the water simmer down until the temperature is
mild. You get a cof f ee bucket. You can get a cof f ee bucket on amazon.com or dif f erent websites. You can look
them up.

You go ahead and put the cof f ee in there. Probably about f our cups f or an average sized adult. Make sure that
the bucket in height is above you, and you insert the wiring, the tubing, in through your butt. You insert it to a
certain point, probably about a f oot inside of your system so it goes up through that descending colon. T he
cof f ee, because it is going against pressure f rom a higher to lower level, will start getting into your system.

You want to lie on your lef t side at least in the beginning when it is coming in, and rotate sides, that will help
f lush dif f erent areas and allow your liver to detox better. You can rotate sides. I guess the biggest challenge is
letting it sit in there, the cof f ee and the f luids, f or a period of time. If you can let it sit in there f or at least f ive
minutes, you are going to have a more powerf ul ef f ect. T he cof f ee actually stimulates glutathione production
in the liver so it helps purge out toxicity, purge out things like gallstones, even bile that is backed up in the liver
and gallbladder.

It helps purge out toxicity, inf ections, bad microbes, all kinds of stuf f . It gets into the crusty membranes of the
gut. Most people, especially if you have dysbiosis, you have had periods of time with irritable bowel type
syndromes like constipation and things like that, you have a lot of crud caked into the walls of the intestine.
T he cof f ee enema really helps to break down the crusty layer that is af f ecting your body’s ability to absorb
nutrients ef f ectively.

T hat cruddy outer layer is housing all kinds of bad microbes. You want it to get in there and really take ef f ect
and break down these outer walls, these crusty f ibers, and pull that out of the system. Let it sit in there f or as
long as you can. You are going to have urges, certainly I wouldn’t say that it is the most comf ortable
experience. I’ve done my f air share and it is certainly not the most comf ortable experience. Af terwards, you f eel
incredible. It is so worth it f or the experience af terwards. You are like, “Wow, that f elt amazing!” You get a great
energy rush, which really has nothing to do with the caf f eine. You just f eel really good because you are cleaned
out and your body is absorbing nutrients better. You have decreased your microbial load. Part of the process
of moving our bowels is actually decreasing our microorganism, the bacterial load in our system. T hat takes a
lot of stress of f of your body. It lowers things like LPS and other inf lammatory agents that are in our body.
T hat is what you want to do with the enema. On my website I’ve got an article that explains it in more detail and
you can certainly f ind more inf ormation online.

Ameer: Cool. I will put it in the show notes, a link to that article. T hat will be f antastic. People talk about this
too. We mentioned a bit earlier is this whole idea, they think that ketogenic diet is some type of a super high
protein diet, and they talk about gluconeogenesis. Eating too much protein your liver will convert it to glucose.
However, that is not what the ketogenic diet is. It is a high f at diet.

David Jockers: Exactly. We don’t want excessive amounts of protein. Just like you said, our body has this
natural process called gluconeogenesis where ‘neo’ means new, ‘genesis’ means f ormation and ‘gluco’ of
course is glucose. It is producing glucose through a new and novel pathway.

Typically we produce glucose by breaking down starches and sugars, but we can also produce it by breaking
down amino acids. T hat is that same process. Really the best bet is to get about half your body weight in
kilograms, or the amount of kilograms that you weigh in protein. If you are 70 kilograms of weight, about 70
grams of protein, if you lead an active lif estyle, is appropriate.

If don’t live an active lif estyle and you are sedentary, you want even less. If you are 70 kilograms, you would
want to more like 40-50, about 0.7 to 0.8 grams per kilogram of body weight of protein. T hat’s really all you
need to recover f rom stressf ul activities. Any more than that, your body is going to start to metabolize it into
sugar. T hat is not what you want. If you are an elite athlete, you’re going to need more. If you’re working out at
a high level, you are certainly going to need more. T here are always variables.

We want to really f ocus on f ats, because the f ats are what breaks down into ketones. T he body cannot
convert these f atty acids into sugar ef f ectively. Basically it just turns them into ketones. Our body becomes
very primed and good at metabolizing these ketones f or energy source.

Ameer: What would you say f or those individuals, not athletes but individuals like yourself , you are quite
active, spend time in the gym – I’ve heard this debate that you need carbs or else your body f alls apart. What is
your take?

David Jockers: T hat used to be the thought. T hat came, again, f rom this model of looking at carbohydrates
as our primary energy source. What we know today is that the most important thing f or recovery is reducing
muscle inf lammation. It is the muscle inf lammation theory has now risen to predominance. From a progressive
circle, people like you and me Ameer, we understand that it is all about controlling inf lammation. It is not about
this macro molecules like carbohydrates and stuf f like that. It’s really just about reducing inf lammatory aspects.

When we bring in the sugar, we are lowering our body’s ability to produce this major hormone called Human
Growth Hormone. T his is such a powerf ul hormone f or regulating immunity, cleaning up inf lammation, boosting
anti-aging characteristics in our body. We get great benef its f rom that. When we take in sugar, we raise a
hormone called insulin, which is inf lammatory. It promotes inf lammation in the body, it lowers Human Growth
Hormone, and it’s the antagonist to Human Growth Hormones. T hat’s not what we want.

You are going to recover a lot better with just the same kind of nutrition plan we’re talking about. In f act f or
myself Ameer what I do personally, I am not an extreme athlete, but I work out six days a week at very high
intensity. My workouts are usually about 15-20 minutes, very high intensity. When I lif t weights, I lif t very, very
heavy. T hat enables me to boost my testosterone and enables me to maintain a good amount of muscle mass.
I have very dif f erent workouts. I certainly do body weight workouts as well, but when I am lif ting heavy, I lif t
heavy.

I actually f ast. I work out in the morning on an empty stomach, well hydrated. I make sure that I have
antioxidants. I use lemon water or something along those lines, just to give my body a little bit of a buf f er.
T hen I go and work out really intensely. Af ter that, I drink water, I’ll take certain stress hormone balancing
supplements like ashwagandha just to keep my stress hormones at bay. I don’t eat until lunch. T his morning I
worked out around 7:30 am, and I ate my f irst meal around 1 o’clock. I really wasn’t even hungry when I ate.

What I have noticed is actually doing that, I recover better. I’ve tried a lot of dif f erent things. I’ve tried having a
protein shake af ter working out, and my recovery is not as good. For whatever reason, I recover signif icantly
better when I am doing the f asting lif estyle. T he next morning I wake up, I f eel great, I’ve got lot of energy, my
strength levels, I’m at my peak as f ar as strength output in squats, in bench press, in dif f erent areas like that.
It’s through this f asting window. Honestly, I have a Masters degree in Exercise Science, and my prof essors
were vigilant about this window, this 30-minute window af ter you work out, when you have to f uel yourself . I’ve
really def ied that. My body recovers signif icantly better without it.

If you are an extreme athlete, you may respond better to having a protein shake with good coconut f ats,
medium triglycerides, healthy protein, maybe some low glycemic berries that provide antioxidants. You may
f unction better there. It is certainly not a one-size-f its-all program but you still want to stick with the ketogenic
principles. T he great thing about it is that your body becomes very ef f icient. I’m able to work out at a very high
intensity f or a short period of time, but I am able to get everything out of my body. I am really on a low carb
diet. My body is so good at taking whatever carbohydrates do come in, and putting them right into the muscle
and elevating my stored glycogen levels.

It’s like a survival signal, a primal signal the body has. It’s like “You know what, carbohydrates are scarce and we
are in a stressf ul environment. For whatever reason, this guy is lif ting very heavy amounts of weight, he is
running sprints, he is doing extreme exercise every day and yet we are not getting the carbohydrates we need.
So we need to be very ef f icient at storing the carbohydrates in the muscle tissue, in the liver, so that way I will
be ready f or those opportunities.”

My body doesn’t know the dif f erence between me doing a bench press or a pull-up, or me climbing a tree
because I’m trying to save my lif e. It doesn’t really know the dif f erence. All it knows is that I am in a stressf ul
environment and it needs to get better at adapting. It’s my thrif ty genes that get activated. T hose thrif ty genes
just get really good at storing the carbohydrates where it needs to be – in the muscles, in the liver, so that it is
ready f or perf ormance. It’s ready f or the next exercise bout.

Of course, because we need all of the carbohydrates there, we want to keep our blood sugar nice and stable
and we want to really be good at burning f at because we don’t need f at to save our lives when it comes to
climbing a tree or running away f rom a predator. We need f at f or our major energy source when we are at rest.
Fif teen minutes a day, I am burning up carbs, but the other 23 hours and 45 minutes f or that day, I am burning
f at. T hat is the sweet spot. T hat’s’ where we want to be.

Ameer: Not long ago I was reading one of Ori Hofmekler’s books.

David Jockers: Great author.

Ameer: Yes. I f orgot which one. I think it was ‘Maximum Muscle’. He was talking about the f act that up to 3
hours or plus, if you eat right away you are actually going to diminish the maximum potential you have f or
muscle growth because ghrelin will actually stimulate growth hormones af ter you work out.

David Jockers: Yes absolutely. We want to get the massive spike of the Growth Hormone. Carbohydrate is the
enemy and a lot of f at can actually be the enemy of growth hormone right af ter a workout. We want a high f at
diet however, right af ter the workout, if you’re going to have a f uel source, you want to make sure that the f at
you are using is medium chain f at. T hat’s very easy on your system, to metabolize quick. Coconut oil is going
to be our best source f or that and a f ast absorbing protein.

Ideally if you are not allergic to it, a grass-f ed whey protein works best f or that. So either f asting, or having a
protein shake like that. Another thing that Ori talks about in his book is priming with whey protein. You can wait
a little bit and then have these small protein shakes every two to three hours to give you elevated booster
growth hormones and enhanced recovery. It’s very anabolic. If an individual wants to gain small muscle mass,
very powerf ul muscle mass gaining ef f ects of doing that, small shakes with good f ats and protein.

Ameer: Right on. Would you recommend any supplements to kind of slowly get into the ketogenic diet? It’s one
thing to start the diet, and it’s another thing f or your cells to take up the ketones. Maybe some individuals may
have metabolic issues that they could benef it f rom that.

David Jockers: Asolutely. If their gut is damaged, getting probiotics, getting support f or the gut is going to be
helpf ul. If they have a really damaged gut, Leaky Gut Syndrome, then we could talk about a bunch of dif f erent
supplements. We can talk about glutamine, colostrum. For an average individual certainly probiotics are going
to be important. Another critical one would be a good whole f ood or good quality multivitamin, or a blood sugar
balancing type of supplement that has things like chromium and zinc in there. T hat can be real helpf ul.

A lot of times people that are on these high carbohydrate diets are very def icient in things like chromium and
they’ve got damage to their insulin receptors. T he f aster we can get the insulin sensitivity, the f aster can
improve the receptor sites, the easier it is going to be to get into a state of ketosis. Also, stress hormone
balancing supplements.

Like I was telling you, I take a supplement that has green cof f ee bean extract which is very good. It’s got
Chlorogenic acid, caf f eic acid and is very good f or improving insulin sensitivity. T his supplement I take has got
green cof f ee bean extract, Rhodiola, which is a stress hormone adaptgen. It helps keep stress hormones
balanced and regulated. It helps the body burn f at better f or f uel, and Ashwagandha, which keeps cortisol
stabilized. It has all three of those and it actually has a probiotic in it as well. It is kind of a combo supplement.
It is one of my f oundational supplements that I use personally. So that is very helpf ul.

Especially if somebody has adrenal stress, which most of us do. We have some level of adrenal stress. It helps
balance the adrenals and helps that individual get into ketosis. T he toughest individuals to get into ketosis are
people that have f ull on adrenal f atigue. Also individuals that have f ast-growing cancers because the f astgrowing cancers will of ten times release certain f actors and toxins into the body that elevate blood sugar,
which makes it really tough. Also a lot of times these people are on dif f erent medications like corticosteroids
f or example. Of ten times those area prescribed f or people that have rheumatoid arthritis and dif f erent cancers
to reduce inf lammation. T hose corticosteroids continually elevate blood sugar.

I am always trying to inf luence that individual to get of f of those corticosteroids and use natural antiinf lammatories like high doses of turmeric, ginger, and things like systemic enzymes to reduce inf lammation
instead in a natural way that’s not going to af f ect blood sugar.

Ameer: What is your take on the Wobenzym?

David Jockers: I love it. I use Wobenzym in my practice f or a lot of people. It is great f or athletes. I sprained
my ankle a couple of months ago and it was all black and blue. I was literally taking about 150 capsules of
Wobenzym a day. In f ive days I was back working on my legs, doing squats. T hat was probably a two and a half
week injury reduced the time because of the ability to really powerf ully increase the speed of the healing
process, reduced inf lammation.

Also it’s an immune modulator. It helps really breakdown inf lammatory protein like C-reactive protein. It helps
break down scar tissue which is critical because cancer cells have real f ibrotic plaque that builds up around
them to protect them f rom our body’s immune system. It works great. If that individual wants to do
chemotherapy, it works great f or enhancing the benef its of chemotherapy. T he more pinpointed ability of the
therapy. If they don’t want to do chemotherapy, it is even more essential because it is critical f or the body’s
innate ability to break down the cancer because of its ability to break down that f ibrotic plaque. For people
who have had strokes, it helps break down the plaquey deposits. I use it f or a lot of dif f erent individuals. Great
supplement, a f oundational supplement.

If someone wants to improve their health, they can take it. if they’re trying to reverse a chronic disease, it is a
very powerf ul stuf f .

Ameer: I have been doing some research lately on it and it is powerf ul stuf f . I just want to tell the audience out
there that we are talking about systemic enzymes over here. T here is a big dif f erence.

If someone then wants to start right now, today af ter listening to our podcast they want to jump into the
ketogenic diet, what is the f irst tip that you should tell this individual? What is the pinnacle, the epic thing that
they must do?

David Jockers: First step would be to set up a meal plan. T hat is going to be the key. If you are trying to wing
it, you will have a lot more problems. If you are just waiting until you get hungry and then making a split
decision, you are going to have problems. T here is always a learning curve. T he more that you can cut a meal
plan to begin with, the better of f you’re going to be.

So load up on your coconut products. Make sure that you have coconut f lakes, coconut oil, butter, milk, at
your house, f lour if you want to do any baking. You will want to make sure you have avocados around, grassf ed butter and grass-f ed animal products. Make sure your f ridge, you’ve got all the vegetables. Make sure your
ref rigerator and your pantry is well stocked. If you are working or eating out, then you have got to have a plan
around that. If you’re somebody who travels or eats out regularly, you’re going to need to do some research.
You need to educate yourself on what restaurant you can go to and f ind clean, organic f ood that you can build
you plan around.

You can get an organic piece of meat, organic vegetables, things like olive oil, avocado that you can put on.
You have got to do your research. You have got to customize what your lif estyle demands are around the
nutrition plan. Get educated, do the research and just like learning everything else, there is a learning curve.
You have to expect that.

One of the biggest mistakes that I see people make Ameer, they think they just walk out with a prescription or a
plan and all of the work is done. T he greatest thing they can do is really just immerse themselves in the
inf ormation that they need. Listening to podcasts like this, going to websites like yours and mine, getting paleo
cookbooks and things like that so that they actually have all of the dif f erent resources around them. Sombody
can immerse themselves in this f or a month and really understand the strategies that are going to work f or
them.

Obviously I encourage a lif e-long learning process, but the average person can walk away with a lot of great
strategies with really just a couple weeks of immersing themselves, experimenting, and doing the research
necessary to f igure out what is going to work well f or them.

Ameer: Let’s leave it at this. If you had to summarize, to give one optimal tip, anything to do with health f or
one individual. If you had f ive seconds with him, what would it be?

David Jockers: For optimal health? I would say number one is your mindset. We talked about this at the last
workshop. I can sit there and talk somebody blue in the f ace. I am inspired to live this lif estyle I am convicted in.
I’ve seen incredible lif e transf ormations. T hat individual hasn’t. It might be their f irst exposure to it.

T he reality is that they need to do whatever it takes. Anytime we create a lif estyle change there is resistance
that steps up. T hey need to expect that, that it shouldn’t necessarily be easily and they need to create a
mindset that allows them to overcome the resistance – whatever it takes to inspire them.

I’m a huge f an of not leaving your house in the morning unless you are inspired. You shouldn’t walk into your
car until you f eel ready to save the world. Watching YouTube videos, listening to inspiring people and music,
dancing around your house, whatever it takes, f ind out what you need to be inspired on a regular basis and
practice that daily.

T hat high level of motivation will drive you past the resistance and will keep you f ocused and on target. It will
allow you to learn more, to learn this inf ormation quicker at an accelerated rate, and make it more f un and
enjoyable as you f ollow this process.

It all starts with the mindset. Figure out what it takes to be inspired. Go out and learn exactly what you need to
learn, and you will be coming back to Ameer and myself and you will say “It really wasn’t that hard. It’s actually a
lot of f un. It’s enjoyable.” You will actually be making an inf luence to all the people around you as well.

T he great thing about it is this. We never know how something small that we think, say or do today will impact
and inf luence all of the people around us in the f uture. I have seen numerous cases in my of f ice where people
who didn’t think they could be successf ul but f ound the inspiration inside were able to overcome the
challenges, change their lif e, and then became an incredible inspiration f or other people. Now they have been
able to help other people in their lives, and people that they will never meet because other people have heard
their story.

By being disciplined, being inspired on a regular basis. it’s like a butterf ly f lapping its wings. It can have
incredible impact all over the world. People you have known and never met your story can impact them. Your
inspiration now is that not only it has transf ormed your lif e and give you a greater quality of lif e but you never
know how f ar reaching it can be.

Ameer: Powerf ul words. I agree 100$. Doctor David Jockers, thank you so much my f riend f or coming on the
show again. Where can people f ind you and reach you at?

David Jockers: Ameer, it’s been such a pleasure. It’s such an honor. I always enjoy conversing with you. You
have one of the best podcasts out there. I would recommend anybody who is listening to this to absolutely
make sure that they subscribe. Ameer brings on amazing speakers. I always like to listen to all of his podcasts.
He always has amazing guests with amazing inf ormation. T he guy is extremely knowledgeable. So make sure
that you get set up with him.

If you want to f ollow my inf ormation, you can f ind me at drjockers.com. T hat’s D-R-J-O-C-K-E-R-S.com. You
can sign up f or my newsletter, you get a f ree eBook ‘Supercharge Your Lif e’, and a f ree recipe guide that
utilizes the same principles that I am teaching today. Also you can f ind my book on the website as well
‘Supercharge Your Brain’ – all the best tips and strategies to radically improve your mood, your memory and
your mindset.

We didn’t really talk about how the ketogenic diet af f ects your brain, but it is powerf ul. You will notice that you
have better mental f unction, better cognitive acceleration, you will have more emotional balance, you will be
able to grow stronger spiritually, it will be easier f or you to be inspired when you f ollow these principles, and
your lif e will be transf ormed.

With that being said again, it has been a pleasure and an honor.

Ameer: Likewise my f riend. Have a great day.

Optimally Yours
Ameer

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