Peter Attia Series Onketosis
Peter Attia MD has started a series of posts on ketosis. This is important because he does a great job of producing highly informative, detailed, well-researched posts. Part 1 is up, on The Eating Academy It was on Dr. Peter Attias blog that I first learnedof the existence ofahome blood ketone monitor, about last March, as I wrote about in a previous post. This entry was posted in Ketosis as Haven , Uncategorized and tagged Ketogenic diet , ketosis by Dr Deanne Roberts MD . Bookmark the permalink . Fill in your details below or click an icon to log in: Email (required) (Address never made public) You are commenting using your WordPress.com account. ( LogOut / Change ) You are commenting using your Google account. ( LogOut / Change ) You are commenting using your Twitter account. ( LogOut / Change ) You are commenting using your Facebook account. ( LogOut / Change ) My name is Dr. Deanne M Roberts, MD. (Dea). I am in Victoria, BC, Canada. My first degree was in nutrition (Bachelor's degree in Human Nutrition, University of British Columbia). I have always maintained my professional interest in the importance and powerful effects of diet and nutrition in health and illness. A great deal of my time over decades has been devoted to the study of nutrition, including the study of healthy control of body weight. I have over the years discovered that, whether I wish it or not, I have a personal need to follow a low carb eating plan or I will gain weight. Fortunately, like many people who follow a low-carb lifestyle, I do not find this particularly difficult and it gives me the great medical benefit of allowing me to maintain a body weight in the "normal" range. All comments are reviewed before posting. If you would like to send me a comment or question and DO NOT WANT it to be Continue reading >>
Ketogenic Diet Improves Insulin Sensitivity And Numerous Aging Markers
A physician conducted a decade-long experiment on the health effects of a ketogenic diet, using himself as the laboratory rat; he experienced improvement in insulin sensitivity, body fat, lipids, blood sugar, and other markers A ketogenic diet requires carbohydrate and protein restriction, with 50 to 80 percent of calories coming from fats; this forces your body to shift toward using ketones as its primary fuel source, instead of glucose Although your brain is more dependent on glucose than your heart, your liver can produce a ketone-like compound that your brain can efficiently use for energy Scientists extended the lifespan of mice by 20 percent by suppressing the activity of just one gene that helps control metabolism and energy balance; this is further evidence that longevity is tied to insulin signaling The best way to jumpstart your fat-burning/ketone-producing engine is by drastically reducing your consumption of sugar and grains, fasting intermittently, and maintaining a consistent exercise routine By Dr. Mercola We are just beginning to understand the biological intricacies of aging. A growing body of research is challenging the belief that aging is beyond your control, prompting scientists to begin thinking about ways we can slow our aging clocks to a slow crawl. Although this is a relatively new branch of science, there are some factors that appear to be key in controlling how quickly you age. One major factor seems to be insulin signaling and the metabolic "engines" you have running day to day, which are largely controlled by the foods you eat. In the first featured video, Dr. Peter Attia discusses how a ketogenic diet can optimize your metabolism. But before I discuss the specifics of this, I want to tell you about a remarkable mouse study, presented in the Continue reading >>
Combine Nootropics & Ketosis For Peak Performance
Ketosis describes a metabolic state where the level of ketones in your bloodstream elevate and the body burns fat for energy. Ketosis may sound like a strange and exotic phenomenon, but it is quite natural - humans evolved to use fat as energy. Nowadays this seems weird because we are over-consumers of carbohydrate and live sedentary lifestyles. A state in which we are never short of a carb refuel. The rule of thumb for Nutritional Ketosis is that caloric intake is determined as follows: Carbohydrate (total, not “net”): less than 50 gm/day, but ideally closer to 30 gm/day Protein: up to 1 to 1.5 gm/kg, but ideally below about 120 gm/day Fat: to satiety People enter ketosis through some combination of intermittent fasting, endurance training, carbohydrate avoidance, increased fat consumption or ketone supplementation. Ketosis & Nootropics for Peak Mental Performance On some level, the brain-boosting power of ketosis is intuitive. In the evolutionary context, an organism without an abundance of energy sources had to be sharper and more focused to survive. I contend that ketosis can give people 'empty stomach intelligence.' The body burns stored fat for energy. This is good because excess stored fat is linked to reduced memory capacity and impaired learning. Ketosis returns the body to an optimal state. Just like a car getting a tune-up. During ketosis, the body relies on ketones (broken down fatty acid molecules) for energy throughout the body, including the brain. Think of this as switching the body's fuel from low-octane carbohydrate-based glucose to the high-octane fatty fuel it evolved to run on. Clinical studies have found that ketosis improves cognitive abilities like memory and reduces symptoms of Alzheimer's and epilepsy. Subjective reporting from n=1 biohacke Continue reading >>
Resist The Dark Side And Easily Shift Into Ketosis
Four years ago, I realized that I’d been duped. I’d been lied to about carbohydrates. Despite obtaining a graduate degree with advanced courses in human nutrition, biochemistry, microbiology, and exercise physiology, a sports nutritionist certification, and plenty of time with my face stuffed in dietary research journals, I was simply doing things completely back-asswards when it came to fueling my body. See, my physical performance on my “gold-standard” 50-60% carbohydrate intake was just fine. Performance wasn’t an issue. I was quite competitive and very fast in my triathlons, runs, swims, bike rides, and workouts. But I also had bloating. Gas. Fermentation. Wildly fluctuating energy levels. Extra bits of fat around my belly and hips. Inflammation. All the warning signs of high blood glucose. All the signs that I was sacrificing health and longevity for performance…all the issues I talk about in gory detail in my book Beyond Training. So I simply gave a finger to dyed-in-the-wool, orthodox sports nutrition advice that trickles down from companies like Gatorade, Powerbar, and the US Government’s Food Pyramid. I took a deep, deep dive into a more ancestral, natural form of eating. I started eating more greens. More vegetables. More nutrient-dense plants. And I combined those plants with oodles of healthy, natural fats like avocadoes, olive oil, coconut milk, seeds, nuts, fatty fish, grass-fed meats, and yes, even “weird” foods like bone broth, liver, sardines and many of these unorthodox meals and pantry foods. I began eating the “cyclic” low-carbohydrate diet that I outline in my book on low carbohydrate eating for athletes, meaning that I would save the majority of my carbohydrate intake for the very end of the day, and even then, I ate the clean Continue reading >>
Should I Count Calories On A Ketogenic Diet?
Calorie counting is a great tool for people to use to get a rough idea of caloric intakes, as well as a way to pinpoint mistakes they might have made if they hit a plateau. You might have been told that counting calories is not needed on a ketogenic diet because it causes more weight loss than other diets. That’s not exactly true. Would you be burning more calories than a low fat diet? Most likely, but that’s because of your protein intake. What about high carb vs. low carb? The truth is, there are no studies that properly show a fat loss advantage between low carb and high carb diets. There’s been over 20 long-term studies done in the last 50 years trying to give a solid conclusion on this, but all of the results have been the same: there is no significant difference in weight loss between a low carb and high carb diet. [1][2][3] The Ketogenic Diet and How This Ties In The thing about a ketogenic diet is if you tell people to eat as much as they want, they will tend to eat slightly less than other diets. Naturally, you will eat less if you’re eating food that can satiate you easier. You will have more fullness from vegetables, satiety from protein, feel fuller for longer from the fat, and endure higher levels of thermogenesis from unprocessed foods. So what does that all mean? In a nutshell, it means that you will eat less food, and therefore less calories. Your body can dig into your fat stores, since you’re naturally restricting calories, and you’ll lose weight. With high carb diets, usually with a good amount of processed foods, you will see swings in blood glucose. This makes it easy for people to give in to cravings, and succumb to the “carb addiction” created from serotonin and dopamine. There are no magical metabolic advantages to a ketogenic die Continue reading >>
Home - Peter Attia
Learn how to live longer, be healthier, and optimize your performance. Peter Attia explores strategies and tactics to increase lifespan, healthspan, and well-being, and optimize cognitive, physical, and emotional health. If you want to know how to live longer, and how to live better, you should be listening to Peter. His unique spectrum of experience, relentless obsession over details, and ability to translate the cutting edge of science into something the rest of us can use is invaluable. Tim FerrissTim is an early-stage investor and author of five #1 New York Times bestsellers. He hosts the popular podcast The Tim Ferriss Show Peter Attia is one of the most interesting doctors you will ever meet. And beyond telling you how not to die, in a perfect radio voice, he will introduce you to some of the most productive, creative, and knowledgeable people on earth.The Drive is one of my favorite podcasts. Sam Harris, Ph.D.Sam is a neuroscientist, New York Times bestselling author, and host of the Making Sense podcast The trifecta of Peters career in medicine, as a scientist, and his experience as an ultra-endurance athlete lends a uniqueness of perspective and a rigorousness to his thought that should be of great value to fellow truth seekers hoping to make the most of their unique potential. Rhonda Patrick, Ph.D.Rhonda is a Ph.D. in biomedical science, and an expert on nutritional health, brain & aging Continue reading >>
Ketogenic Diet: Potential Applications & Concerns
Ketogenic Diet: Potential Applications & Concerns Wednesday, 20 July 2016 08:37 AM Written by Andrew Wade In recent years, the ketogenic diet has emerged as a popular choice among extreme endurance athletes for a couple key reasons. Todays post will discuss an introduction to ketogenic dieting, what it means, the potential benefits, as well as potential concerns and obstacles. This post will not discuss the physiology of the process in detail. For those interested in a greater level of detail, I have posted links to some of my favorite resources on ketogenic dieting.Simply stated, the ketogenic diet is built for those interested in running on fat. As mentioned repeatedly in this blog, our body will use carbohydrates for activity first when they are available. Since they are such a common part of our diet, many go through life never considering another way to eat. But what happens when our body has no carbohydrate stores left, and none are in the diet? Our body adapts to use a fuel that is always available, fat. When the body has no carbohydrate, and does not have enough protein to make carbohydrate from, the body will begin to adopt fatty acids as the primary energy source. Metabolism of fat in the body produces a group of compounds called ketones, which can be used by all systems in our body, including the brain. As I may have eluded to above, it takes quite a bit of time to enter ketosis, and is not done without resistance from the body. Once in ketosis, most people report a return in energy and mental clarity, and our body runs on ketones without any significant problems. The application and interest in this diet with runners is fairly straightforward. The average person has enough carbohydrate stored to fuel activity for approximately 2hrs, or 15 miles (give or tak Continue reading >>
Ketosis: Friend Or Foe?
Ketogenic diets are getting a lot of attention these days and along with that attention comes a great amount of debate as to whether or not this metabolic state is ideal for individuals to purposely put themselves in. The information available is constantly growing and can be extremely confusing to a newcomer. The good thing about disagreement is that it is one of the best ways to fuel growth and progress. While there are some remarkable things people are doing to improve their health through ketogenic diets, there is still a lot we have to learn about it and the common misunderstanding of this metabolic state is what I intend to address in this post. For the sake of keeping this blog post short and sweet, keep in mind that this is a topic I will continue to build on. Ketosis, and all the dynamics associated with it, are so complex that it would be impossible to write about it all in one post. So where I post links to other, more thoroughly written articles, make sure to take action and read through them to better understand this subject. What does it mean to be in ketosis? The body can run on either glucose or fat (ketones) for fuel. Because the standard American has been told to fear fat and encouraged to consume a diet of at least 65% carbohydrates, it's safe to assume that a majority of the population are using glucose (aka sugar) for fuel. However, there is an alternative to this. It's called being in a state of ketosis which is when the body burns ketones (a byproduct of fat metabolism) to fuel the body. The most important thing to remember is that both are completely normal and mankind has been using both forms of fuel since the beginning of time to get us to where we are today. Without the ability to store fat on our bodies, and later tap into those fat stores d Continue reading >>
What Experts Really Think About Breastfeeding On The Keto Diet | Cafemom
More from CafeMom: This Mom's Favorite Thing About Being a Parent Is the One Thing She Swore She'd Never Do If you Google "ketogenic diet," crazy weight loss stories pop up. People claim to have lost 20 pounds, 40 pounds, 60 pounds, all in a fairly short amount of time and without much effort. But keto is no easy-peasy diet: You have to throw out all the carbs, which means all the bread, beans, sugary stuff, grains, and cereal, plus all vegetable and seed oils. Instead, you eat only dairy, meat, fish, eggs, vegetables, olive oil, and a few other things, like fermented foods and unsweetened tea. For some, this might not sound that bad, but how does a strict diet like this really affect small babies? First, there's the calorie concern. According to nutritionist Rosanne Rust, MS, RND, LDN, a nursing woman needs an extra 650 calories a day to support good lactation. "A balanced diet with at least 1800 calories is recommended," she tells CafeMom -- less than that will likely result in reduced milk production. KellyMom , a recognized online resource for breastfeeding moms, notes that most women must eat between 1500-1800 calories per day to maintain milk supply, and should even stay on the higher end of that, as any sudden drop in calories can hurt production. But it isn't just about calories and your supply; there's also a nutritional concern for breastfeeding moms on keto. According to Compound Solutions'Definitive Guide to Micronutrients in the Ketogenic Diet, a keto diet may be low in needed vitamins C and K, calcium, potassium, chloride, and magnesium. As Rust notes, the foods a breastfeeding woman would cut out if shes putting herself into ketosis, including beans and and grains, are "very nutritious and an excellent source of vitamins and minerals" for moms producing Continue reading >>
How To Get Into Ketosis For Optimal Cognitive Performance
How To Get Into Ketosis For Optimal Cognitive Performance SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. We believe that the most accurate information is found directly in the scientific source. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. All of our content is written by scientists and people with a strong science background. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Our goal is to not have a single piece of inaccurate information on this website. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [email protected]. Note that each number in parentheses [1, 2, 3, etc.] is a clickable link to peer-reviewed scientific studies. A plus sign next to the number [1+, 2+, etc...] means that the information is found within the full scientific study rather than the abstract. Heres a sample protocol. Ive given more options below for you to tinker with, but if you just want clear and simple instructions, here you go. I think this is simple enough and doable Continue reading >>
Dr. Peter Attia: Hack, Liar And All Round Disgusting Individual
Dr. Peter Attia: Hack, Liar and All Round Disgusting Individual Apparently Peterand his buddy Gary Taubes just love themselves some crappy pseudoscience. Both of them are funded by the Arnold Foundation, with substantial ties to animal agriculture industry lobbying. Marion Nestle notes the Arnoldsworking relationship witha National Restaurant Association and the National Cattlemens Beef Association consultant. So lets go over the bogus arguments in this hour long lecture of idiocy. He starts off by citing a Siri-Tarino et al. Am J Clin Nutr. 2010 study , saying no significant evidence could be found showing saturated fat intake is associated with an increased risk of coronary heart disease (CHD) or cardiovascular disease (CVD). The Siri-Tarino meta-analysis only looked at prospective epidemiological studies. Weve known since the 1970s that epidemiological studies dont have the statistical power to show an association between saturated fat intake and heart disease. The only studies that have the power to show the relationship come from dietary change experiments. Cross-sectional epidemiological studies are expected to show a zero-correlation due to the wide variability of baseline cholesterol levels in a given population. This means they do not disprove the cause-and-effect relationship between saturated fat/cholesterol intake and heart disease risk, even if no cause-and-effect relationship is visible in the population data. He goes on to cite Chowdhury et al . in support of his nonsense. This study looked at a mix of observational and randomized control trials. Same issues again with the observational data, but the RCTs in this case only looked at supplementation of omega 6 and 3 polyunsaturated fats. So this tells us absolutely nothing about the role saturated fats pl Continue reading >>
Hrv And Ketogenic Diet Potential Sports Applications.
Feb 25, 2016 | Uncategorized | 10 comments In our food obsessed society we are constantly bombarded by different trendy diets which often come with outlandish claims of great benefits. The one principle that professionals in the industry do seem to agree on these days is that there is no one diet that fits all. Thinking along the same lines, I have a strong interest in researching different diets and their applications, linking with nutrigenomics and functional testing, to ascertain which diets best fit a specific individual or athlete. With genetic testing now easily accessible and affordable, I was keen to test my own profile in order to help determine my optimal dietary choice. I now know that I have genetic mutations that can predispose me to cardiovascular disease, late onset dementia and metabolic syndrome. The ketogenic diet (KD) has been in clinical use for over 80 years primarily for the treatment of epilepsy1 symptoms, but recent scientific focus has been on its potential application in the field of neurodegenerative diseases and stroke recovery. It seemed a good fit for my genetic profile and hence my curiosity was sparked as to how the KD could be applied for health and in sport performance. That was my challenge to see if I could make it work. Its important to understand the difference between a Low Carb High Fat diet (LCHF) and the Ketogenic Diet. The former could be ketogenic but does not have to be, whereas the latter is in all cases LCHF and normally medium protein (LCMPHF). I am slightly baffled why most articles, papers and blogs fail to mention protein in the KD if protein levels are not taken into consideration this could end ketosis pretty quickly as around of protein can enter gluconeogenesis and protein also could have a pretty strong insulinoge Continue reading >>
How A Low-carb Diet Is Metabolically Like Being Obese
Image Credit: Eugene Bochkarev 123RF.com. This image has been modified. How a Low-Carb Diet Is Metabolically Like Being Obese Free fatty acids (meaning fat circulating in the bloodstream not packaged into triglycerides) result in inflammation, toxic fat breakdown products, and oxidative stress, which can gum up the insulin receptor pathway and lead to insulin resistance in our muscles. Insulin resistance is what causes prediabetes and type 2 diabetes. I explain the process in my video What Causes Insulin Resistance? As the level of fat in the blood rises, the bodys ability to clear sugar from the blood drops dramatically. Where does this fat in our blood thats wreaking all this havoc come from? It comes from the fat that we eat and from the fat that we wear. The number of fat cells we have stays constant in adulthood. The way researchers figured that out is by measuring the amount of radioactive carbon still trapped in our DNA from all the nuclear bomb tests. After massive weight loss, our fat cells shrink as they offload fat, but the number stays the same. Conversely, when we gain weight, our fat cells stretch as we pack more and more into each individual fat cell. So, when our belly, butt, or thighs get big, were not adding more fat cells, were just cramming more fat into each cell. At a certain point, our cells become so bloated that they spill fat back into the bloodstream. This is called the spillover effect . Not only does an obese person have more fat, but theyre constantly spilling that fat into their bloodstream. So, that could be the link between obesity and diabetes. Fat is spilling out from our fat cells and gets lodged in our muscle cells, leading to the insulin resistance that promotes the onset of type 2 diabetes. I show this in my video The Spillover Ef Continue reading >>
- Insulin, glucagon and somatostatin stores in the pancreas of subjects with type-2 diabetes and their lean and obese non-diabetic controls
- NHS to give free Fitbits and one-to-one weight loss coaching to thousands of obese Brits in bid to slash diabetes
- Statins Related to Diabetes Progression for Obese Patients
How To Lose Fat: Ketosis (keto)
Are you losing weight or are you losing fat? Are they the same thing? Does it matter? But really, how do I achieve fat loss, QUICKLY? Welcome to the truth about fat loss series. Part I can be found here. Nutritional Ketosis or keto scares the crap out of people for some reason. Well for one it is very often confused and mistaken for Ketoacidosis, which is dangerous for those who are diabetic. TOTALLY DIFFERENT AND ACTUALLY DANGEROUS. A word from one of my favorite men on the planet: “What is diabetic ketoacidosis? When a diabetic (usually a Type I diabetic, but sometimes this occurs in very late-stage, insulin-dependent, Type II diabetics) fails to receive enough insulin, they go into an effective state of starvation. While they may have all the glucose in the world in their bloodstream, without insulin, they can’t get any into their cells. Hence, they are effectively going into starvation. The body does what it would do in anyone – it starts to make ketones out of fat and proteins. Here’s the problem: the diabetic patient in this case can’t produce any insulin, so there is no feedback loop and they continue to produce more and more ketones without stopping.” – Dr. Peter Attia Nutritional Ketosis, on the other hand, is when you put your body into ketosis on purpose by restricting carbs and switching your energy system from relying on sugar to relying on fat. So why else could keto make people so itchy? Maybe because it is so far of a departure from what they have heard for the past 20 years? Eat w(hole in your gut) grains Avoid fat Avoid red meat Get your calories from carbs so you have the energy to lose weight! And here we sit. Still chubby. Still hungry. Feeling pain both physically and emotionally. Extremely frustrated by the fact that we follow the Fo Continue reading >>
Is The Keto Diet Safe? 10 Myth-busting Arguments For The Safety Of Ketosis
Is ketosis safe? The truth is that we can’t say for certain that it is 100% safe. Humans don’t understand everything under the branch of nutritional science and probably won’t for a very long time. As an individual, the only thing you can do is take a look at the research yourself and form your own conclusion. Personally, through the reading I’ve done and the experience I’ve had with the Keto diet, I’ve formed my own conclusion that ketosis is safe. Could I be wrong? Absolutely. But I could also be right. I’m willing to take that risk in order to follow a diet which could maximize longevity, well being and function. My personal conclusion shouldn’t matter to you though. You need to do your own research and come to your own conclusion. I’ve put together this post to organize all of the issues surrounding the safety of ketosis so that you can make your own decision. In trying to prove something to be safe there are two ways to go about it. Disprove the claims of danger Show evidence which may be correlated with safety This article will dispel the top 10 claims people make in an argument to label ketosis as dangerous. Like I said, the science on ketosis is still quite immature. The following data is not meant to 100% prove or disprove the safety of ketosis. It’s merely the information we have available today which can help us form a nutritional strategy we feel is best for ourselves. I’m not a doctor or a researcher. The following information is material I’ve collected in my attempt to feel confident following a Keto diet indefinitely. Most of it is sourced from doctors or authors although I have also included anecdotal accounts from experiences posted on message boards and Reddit. I know, much of the information here isn’t sourced directly from s Continue reading >>
