Lesson 2 Notes Keto Masterclass

Lesson 2 Notes – The Truth About Fat
Welcome to your Keto Metabolic Breakthrough Masterclass. These notes will

help you follow along and understand the key points in this training lesson.
*This is simply a brief overview, in the video lesson Dr Jockers goes into
great detail on all of these key points in the notes.
The Role of Fatty Acids in Our Body
• Form the Outer Layer of Every Cell in the Body

• Provide a Valuable Fuel Source for the Body
• Carriers of Essential Vitamins • Aid in the Absorption of Minerals
• Form Key Hormones Such as Estrogen, Testosterone and Progesterone
Healing Fats: These fats reduce inflammation and help the body to heal.
Monounsaturated Fats: Olives, olive oil, avocados and avocado oil and
nuts like macadamia nuts
Rich in Vitamin E and are linked with lower risk of heart disease and
cancer.
Saturated Fats: Dairy - Butter, red meat, coconut oil, MCT oil and palm
oil
Protect against viral infections, promote bone health and support
the immune system and are key components to the formation
of healthy hormones.
**Very healthy for the body!

Polyunsaturated Fats: Fragile oils – essential for the body.
Omega 3 Fats – Fish oils, flaxseed, chia, hemp and pumpkin
seeds. Also high in grass-fed meats.
Omega 6 Fats – High in grains, nuts and seeds. Also high in
grain-fed meats.
**Ideal ratio of omega 6:3 fats is 1:1 – 4:1. Most Americans
have a 20:1 ratio.
**We want to focus on getting more omega 3 fats and less
omega 6 fats.
Toxic Fats: These fats cause inflammation in the body
Refined Vegetable Oils: This would include corn oil, soybean

oil, cottonseed oil, canola oil, peanut oil and safflower oil. In
some cases, sesame and sunflower oil can be highly refined
as well. These are found in processed foods and many
condiments.
Trans Fats: These would include hydrogenated oils and
partially hydrogenated oils.
Nutritional Ketosis: The physiological state where the body is creating a

high percentage of its cellular energy from ketone metabolism.
Ketones are energy rich molecules produced by the liver when

insulin and blood glucose levels are very low. Ketones are
created from either dietary fat or from stored fat.
Ketones are clean fuel and produce more energy per molecule
than glucose and significantly less metabolic waste than what
occurs during glucose metabolism.
3 Types of Ketones
• AcetoAcetate (AcAc): Measured in the urine
• Acetone: Measured in the breath
• Beta Hydroybutyrate (BHB): Measured in the blood – primary
ketone used for cellular energy
3 Key Parameters For Achieving Nutritional Ketosis
• Low Blood Sugar Levels
• Low Insulin Levels
• The Body Must Be Adapted To Using Fat For Fuel
Ketogenic Diet Principles

• Fat: 60-75% of daily calories
• Protein: 20-35% of daily calories
• Carbs: Roughly 5% of daily calories
Fat Adapted: When the body is efficient at using fat for fuel.
Keto Adapted: When the body is efficient at producing and using
ketones for fuel.
*Most people are in chronic sugar burning mode due to a diet
high in carbohydrates for many years. This is why it can take days
to weeks on a low-carb, high fat keto diet in some cases to get
keto adapted as the body has to reset its metabolic status.
Measuring Ketones
Gold Standard- Blood Test: Finger prick blood test with a device such
as the Keto Mojo. This measures BHB levels and nutritional ketosis is
defined as having blood ketones between 0.5-5 mmol/L.
Urine Ketones: Measures AcAc. This is the most common and

inexpensive way to test ketones but it does not accurately reflect how
the body is using ketones. Levels in the urine should go up high initially
but will then drop down as the body becomes keto adapted and has
less ketones spill out in the urine.
Breath Testing Ketones: Measures acetone levels. High upfront cost

to get a breath ketone meter such as the Ketonix but it is a non-invasive
way to test and can be done repeatedly to understand how the body
is responding to diet and environment. One caution is that there are
higher levels of false readings on breath compared to blood testing.
How You Feel: When you are in ketosis, you should have great energy
and mental clarity. You shouldn’t experience cravings and will rarely get
hungry. If you are in sugar burning mode, you will experience fatigue,
brain fog and cravings sporadically throughout the day.
Medical Disclaimer:
This masterclass is not meant to diagnose or treat any medical condition. It is simply for educational
purposes only. It is always advisable to consult with your physician before beginning any lifestyle changes
and this is especially important if you are dealing with any major health conditions.

Lesson 2 Notes Keto Masterclass

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Lesson 2 Notes Keto Masterclass

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Lesson 2 Notes – The Truth About Fat

Welcome to your Keto Metabolic Breakthrough Masterclass. These notes will

The Role of Fatty Acids in Our Body

• Form the Outer Layer of Every Cell in the Body

Toxic Fats: These fats cause inflammation in the body

Refined Vegetable Oils: This would include corn oil, soybean

Nutritional Ketosis: The physiological state where the body is creating a

Ketones are energy rich molecules produced by the liver when

Ketogenic Diet Principles

Urine Ketones: Measures AcAc. This is the most common and

Breath Testing Ketones: Measures acetone levels. High upfront cost

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