KetoFlex 12/3

The 3 Components of the KetoFLEX 12/3 lifestyle are: Diet, Fasting, and Exercise on a foundation of quality sleep
When combined, they heal metabolism and provide clean sustainable fuel for your brain

KetoFLEX 12/3 is more than a diet; it’s a lifestyle. Nutrition is an important contributor to a lifestyle that can aid in optimizing cognition and well-being. Your diet, how well you move, sleep, handle stress, stimulate your brain, and experience joy are all intricately connected and function together with this program.

Keto refers to ketosis, a natural process that occurs when your body breaks down fat and produces ketones that can serve as a type of fuel for your brain. FLEX refers to the goal of metabolic flexibility, the ability to use either fat or glucose as fuel, to maximize the fuel supply for your brain. FLEX also refers to the idea that this diet is “flexetarian,” with meat being optional. 12/3 refers to the fasting period of at least 12 hours overnight, beginning at least 3 hours before bed.

There are several ways to create ketones and we encourage you to incorporate all three to optimize your prevention or healing journey. Ideally, you’ll want to implement all three changes at once. We realize this won’t be possible for everyone, so we’ll offer some helpful strategies and workarounds as we go. By combining all of these strategies, you needn’t practice any of them as strictly to get the benefit. Be sure to prioritize quality sleep while trying to implement our program. It’s so important that we made it the foundation of the KetoFLEX 12/3 approach.

How to Create Ketones Through Lifestyle

  1. The KetoFLEX 12/3 Diet. This is a heavily plant-based, nutrient-dense, whole foods diet, that emphasizes local, organic, and seasonal non-starchy vegetables from every color of the rainbow, combined with an adequate amount of protein, and generous amounts of healthy fats to help you create ketones to fuel your brain.
  2. Fasting. Fasting also produces ketones. The longer you extend your fast, the more ketones that you’ll produce. We’ll talk more about this below.
  3. Exercise. Exercise provides many benefits, one of which is the production of ketones. Because exercise is physically demanding, your body uses glucose to meet that demand. An hour or more after exercise, blood glucose is usually lower and ketones higher than pre-exercise.

Do I Apply All of these Strategies at Once?

The pace at which you adopt these changes depends upon many factors, such as your overall health, your ability to move, sleep, deal with stress and your support system to help you to initiate and maintain change. These strategies can be implemented slowly over weeks, months, or all at once. Those making the transition quickly have the opportunity to promote more rapid healing but should also be aware of the possible (usually mild and transitory) side effects that can result, which we’ll discuss below with workarounds to help you reach success.

Initial vs. Long Term Goal The initial goal for those who are healing from insulin resistance, at high risk for or experiencing symptoms of cognitive decline is to shift from primarily burning glucose to burning fat to achieve a mild level of ketosis. The ultimate goal is to heal insulin resistance, create metabolic flexibility, and restore or support healthy cognition and overall wellness .

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