The RETURN of Keto (what I’ve learned in the last 5 years)


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The RETURN of Keto

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Timestamps ⏱

0:00 – Intro – The Return of Keto
0:21 – Keto Macros
1:28 – Mediterranean Keto Diet
3:57 – Increase Polyphenol Intake
5:56 – Organ Meat
7:29 – Get Grass-Fed/Finished Meat Delivered to Your Doorstep with Butcher Box!
8:15 – Eggs
9:44 – Allocate Most Calories to the Morning
10:37 – Importance of Protein
11:53 – Fiber
13:31 – Take Breaks From Keto
14:25 – How to do Keto in 2023





  1. Lots of people keep saying “top of mind” ever since the White House press secretary used this saying to justify Biden’s mental cognition as he was looking for “Jackie” in the audience and didn’t remember Jackie passed away a month prior.. Now it seems to be spreading (not that we didn’t said it b4, but that now we are saying it again and more often

  2. Best video yet. Coming from the Mediterranean, that's the kind of diet we've been on for centuries. Fish, vegetables, fruits (in season and dried), dairy, meat (and liver for breakfast), eggs, ghee and the all important olive oil. Along with fasting and light or no supper. Thanks Tom.

  3. I tried doing higher protein for a few weeks years ago and I just didn't feel as good and was hungry more often. Even my mood was affected. I'm usually around 65% fat, 35% protein and 10% carbs. I also feel best eating mostly fatty beef and eggs. I do have dairy but it's not a large part of my diet. Most days my protein and fat ratio is close to 1:1.

  4. Ive been kinda on this boat before only because my body didn't like to stay in ketosis even when I was strict. So I was focused more on what and how much I'm eating vs making sure there were ketones in my pee. It was never consistent and never very high levels. I was lower on my fat intake and higher on my protein because I don't like eating a whole bunch of greasy food and my gal bladder has a stone and I don't want to aggravate it. I have also made a significant effort to intake lots of fiber. I was successful in losing 65lbs. Now that the holidays are over I'm back at it and want to lose 50lbs in the next 6 months.

  5. Firstly, I'd like to thank you for well informed content over the years. I have used your in depth scientific research and the "grab the bull by the horns" approach from Dr. Ken Berry to navigate my way through my weight loss journey. I started @308lb 4yrs ago to my now 196lbs weigh in today! I genuinely cannot thank you enough!! I am a self-confessed Ketovore but majority Carnivorous. A lot of experimentation along the way which I could not of done without your input!! Keep up the good work dude! A sincere Thank You from England!! 💪🏻

  6. I do keto but higher protein. I stay relatively low carbs. 30g-50g. Intermittent fast 20-24hrs with a 48hr fast every 2 weeks. But every 2 weeks opposite the 48hr fast 2 weeks, I have a cheat day. Cheeseburger 🍔 sometimes fries, sometimes pizza, or fish & chips. On that day I have my regular keto breakfast, and then my second meal is the cheat. Then 24hr fast & begin again.
    I have no issues with it. I feel it turbo charges my metabolism after my body becomes super efficient with the keto eating.

  7. Interesting I’ve always done keto this way. Fat was always just a lever for satiety but protein first less cals per gram than fat. Overall this video is great I’ve been doing all these when I do keto and would have people argue with me about egg yolks or to much greens or berries. Nice to feel validated

  8. Curious about any info. / study on Diabetics with no gall bladder. My wife, who is diabetic and has no gall bladder followed keto diet and after 6 weeks had lost 15 lbs.; doing great. Then ended up in hospital with pancreatitis. Really confused on what type of diet to even follow for her. No one seems to address diabetes with no gall bladder.