by Tina Sendin December 11, 2019
Plant-based diet has been the talk of the town.
It’s even gained solid ground when the Netflix documentary, “The Game Changers,” dropped. The documentary is about UFC fighter James Wilks embarking on a “quest to find the optimal diet for human performance and health.”
And this optimal diet, he found, is a plant-based one.
It’s fascinating really, how a plant-based diet can improve not just sports performance, but many other aspects of our health and wellbeing. This includes gaining muscle and strength, increasing endurance, ability to run longer distances, getting and staying lean, and even having a higher libido.
Some of my friends who have seen this documentary want to try a plant-based diet, even for just one or two days in a week (Meatless Mondays, anyone?)
Image courtesy of Netflix
But those already in a diet such as a keto diet, widely known to consume a lot of meat, may be wondering – can they get the same benefits as plant-based diet provide?
Apparently, great news to our wellness buff readers: you can combine both plant-based and keto diets.
That’s right – and you can get both their benefits too.
Enter the Ketotarian diet.
In his book “Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation,” Will Cole explains:
Ketotarian is a nutrient-dense diet of primarily whole, real foods, with lots of healthy plant and omega fats, clean protein, lots of non-starchy vegetables and low fructose fruits.
Essentially, ketotarian is a keto diet with a vegetarian twist. While often linked to animal foods, ketotarian turns keto diet into a series of plant-based meals.
According to Cole, the key principles of a ketotarian diet are the following: 
Cole clarifies that ketotarian possesses a quality uncharacteristic of either plant-based or keto diet: flexibility.
With a ketotarian diet, you can tweak your lifestyle based on personal preference. In fact, you can do any of the following plant-focused approaches to achieve ketosis: 
At the start – say in the first eight weeks – you're meant to follow any of the above diets strictly. But after that, you’re free to change it all up as you prefer. That means being able to give in to a few cravings here and there but going back to the diet after.
Cole identifies three things you can do after the first 8 weeks:
If you still feel like having two kinds of diet at once is too much, then read on.
While no studies talk about the benefits of doing a vegan keto diet specifically, having either diet can lead to multiple benefits to your health and wellness: 
Healthline listed down foods that you can eat on a plant-based keto diet, as follows: 
Meanwhile, here are the foods to avoid:
Here are examples of foods that should be significantly reduced:
Of course, the key to all these is knowing whether you’ve achieved ketosis or not.
If you want to know your ketone levels, you'll want to test for them frequently.
There are various ways of testing ketone levels. Some need to be done in a laboratory, but the others can be as practical as running to the nearest drugstore or ordering a test online.
One thing you need to know about ketones? Excess ketone bodies unused by the body go to the urine, blood, and breath.
A urine test for ketones is done by simply peeing on a strip, which reveals the level of ketones depending on the color of the strip and comparing the color to a ketone color chart.
A urine test is ideal because it can be easily found in most drugstores/pharmacies or purchased online. (Buy VALI Ketone Urinalysis Testing Strips on Amazon.) It also doesn’t cost as much as when you do a test in the lab.
Using a blood glucose meter, draw a small amount of blood by pressing your fingertip onto a lancet pen. Apply the small amount of blood on the strip to find out your ketone levels.
While this test may be more expensive than a urine test ($5-10 per strip), a blood test may be a more accurate way of determining your ketone levels.
There are breath meters available to test your ketone levels. Just breathe into it and it’ll measure the amount of acetone in your mouth.
A ketone breathalyzer may be extremely expensive (as much as $240 apiece) but you only need to purchase it once.
Results may also not be as accurate as of the other two forms of testing.
If you want to learn more about ketones and the state of ketosis, read the article “What you need to know about ketones.”
If you want to learn more, you can watch this video which includes a plant-based keto meal plan:
by Mark Miller July 08, 2021
Beginning an exercise program can be daunting, especially if you have never really been into fitness before.
Some people, when they exercise, strive for a bikini body. If you have a diving bell body, don't fret, you too can be helped by regular exercise. You can look better, but more important feel better if you eat right, exercise, and get enough sleep.
by Mark Miller July 06, 2021
You've heard running can help you slim down, help maintain heart and lung health, and keep your body strong. Those benefits alone can help you feel well mentally.
But did you know that running can also help lift your mood and even ward off depression? It can help you be more creative and productive and feel less stressed out.
No wonder about 50 million Americans, or 15 percent of the population, jog or run regularly!
by Mark Miller July 01, 2021
Whatever kind of intense exercise you do, whether running, weightlifting, team sports, or hard work, your body needs rest days.
In fact, Healthline says rest days are just as important as exercise days, and no regimen is complete without both exercise and rest. Rest enhances your energy and restores the body to full capacity.
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