Keto and Your Kidneys: The Bizarre Truth

Keto and Your Kidneys: The Bizarre Truth

Keto and Your Kidneys: The Bizarre Truth

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is the ketogenic or low-carb diet going to wreak havoc on your kidneys alright let’s address this in this video because there’s some clear-cut science that will give us the solid answer so throughout the entirety of this video I’ll be explaining how the kidneys work how blood flow to the kidneys works and how the low-carb diets and ketogenic diets actually affect us on a genetic level that could really change how we look at its overall effect on the kidneys you are tuned in to the Internet’s leading performance nutrition and fat loss channel and the occasional general health video like this one so make sure that you keep it locked in every single Tuesday Friday and Sunday when we have new videos coming out at 7 a.m. Pacific time also I want to make sure you hit that little Bell button so you can turn on notifications whenever I go live so let’s go ahead and let’s dive right into this before we talk about how the ketogenic diet actually affects the kidneys we have to talk about what the actual issue is and what people are concerned with see they’re usually concerned with one of two things okay it’s gonna be either kidney stones they think the ketogenic diet is gonna lead them to produce kidney stones and have a clogged up kidding right the other thing is they think that it’s going to change their body’s ph for the point where their urine is so acidic that’s causing all these issues and then there’s some people out there that think that you’re gonna end up with actual lesions on your kidneys because the ketogenic diet simply because of the straining of the protein so I’m gonna address all these and talk about how it works and hopefully ease your mind a little bit so that you can talk to people and explain that the ketogenic diet really isn’t harming your kidneys in fact I might even be able to give you some science that proves that it’s actually helping your kidneys so first off what is a kidney stone like what the heck is going on there see people think the kidney stones are just like the big calcification or excess protein and that’s globbing up the thing is is we all have crystals in our urine okay so every time that we use the restroom we’re flushing out a good degree of urine crystals okay these crystals that are formed in our kidneys and these crystals are formed just from different minerals the thing is these crystals never become a problem unless they end up getting consolidated and end up of course clogging us up right now in our bodies in our kidneys we have minerals and things that promote the crystallization and we have things that inhibit the crystallization and it’s always a delicate balance and when our body is in balance they cancel each other out just enough along with the dilution of enough fluid and they just pass through as crystals so crystals can only be formed in large deposits when we are either super super dehydrated and we don’t have high urine volume or we have too much in the way of crystal promoters or not enough in the way of the crystal inhibitors so this doesn’t really have a whole lot to do with keto or protein really for that matter it’s more about just making sure that you’re just getting your balance minerals in and a lot of this point honestly is determined at the genetic level more than anything else now the only link that we could potentially make with the ketogenic diet is that you can get a little bit more dehydrated when you’re on a ketogenic diet simply because the body is being told to expel water but here’s the caveat to that right okay so yeah you could be more dehydrated on a ketogenic state but the reality is you’re dehydrated because low levels of insulin tell your kidneys to expel more water so sure you’re dehydrated throughout the body but you’re actually getting more urine flow because the low levels of insulin are demanding that your kidneys flush out extra water so that’s kind of dunked right then and there now when we actually look at the protein side of things two people think that too much protein is gonna harm the kidneys not necessarily the case there’s actually some studies out there that show that protein could be good for the kidneys but we’ll save that for another day the simple fact is on a ketogenic diet you’re not eating a lot of protein you’re eating a 20% protein somewhere in that ballpark which quite honestly is usually less than what you’d eat if you weren’t on a ketogenic diet so that one’s kind of debunked so let’s go ahead and talk about what’s actually happening at a genetic level and how the ketogenic diet actually changes what are called cert genes to actually improve the life of your kidneys so there’s a study that was published in the journal kidney international took a look at nephropathy okay that’s basically where the kidney is starting to die from different causes okay and what they found is that when the kidney was dying there is usually a down regulation of certain genes okay I’m gonna summarize this and make it simple but the fact is when you’re on a ketogenic diet on a lower carb diet they found that there was an elevation in what is called the sirt1 gene okay these cert genes there’s different classifications of them cert once or 3 etc etc these are genes that dictate certain things in the function of proteins within our body so in this case the increase insert 1 genes ended up decreasing the genes that would promote the death of the kidneys so what happens in the body especially if someone that’s doing a low-carb diet is this elevation or gene expression of the cert 1 cert 3 ends up telling the body to preserve the proteins okay so basically what’s happening is the body says okay he’s deprived of glucose or he’s fasting so he’s deprived of food or deprived of glucose so it needs to start moving things from your stored tissue your stored fat tissue to be used as fuel well this signals a pathway for your body to start protecting the proteins in it so it actually allows a barrier of protection around the protein in your kidneys to preserve them because it says wait a minute this guy’s starving or wait a minute this guy doesn’t have glucose we need to do what we can to preserve the proteins so it literally activates a genetic process that saves your kidneys more and that’s what we’re finding with low-carb ketogenic diet it’s actually good for the kidneys simply at the genetic level the other thing that we have to look at is the filtering process of the kidneys okay the kidneys have a lot of little capillaries okay and they go through this filtration process it’s their job now it’s been hypothesized that when we have high levels of glucose in the blood it increases sort of the force volume increases the flow of the blood which sounds like a good thing but not when it’s in this case right we’re flowing a lot of blood through small capillaries that cause the capillaries to ultimately collapse and when they collapse they scar and this is how lesions can form within the kidneys so of course when you’re on a ketogenic diet low levels of insulin lower levels of blood glucose you’re putting yourself in an optimal state to be able to control the blood flow that’s going through this filtration part of the kidney so a very very good thing obviously now lastly I want to lean on one massive study was a meta-analysis that was published in the British Journal of nutrition okay this one took a look at over a thousand participants that were doing a low carb or ketogenic diet and what they found is that there was no link with the ketogenic diet any kind of renal function or renal impairment right there was this no issue good bad or ugly it didn’t seem to change anything and this was a made analysis that was comprised of a lot of different studies so at the end of the day stay hydrated get your sodium in get your magnesium in magnesium is sort of an anti anti Christel former and then you’re gonna be in good shape the biggest issue that’s ever going to arise is the fact that you could get dehydrated when you’re on a ketogenic diet but even then it’s not really going to affect your kidneys and as long as your minerals are at play you’re gonna be in perfect shape so as always make sure you’re keeping it locked in here on my channel and make sure you comment if you have any ideas for future videos

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Keto and Your Kidneys: The Bizarre Truth – Thomas DeLauer

Keto & Gene Expression

A study published in the journal Kidney International looked at nephropathy (term used when the kidneys start to incur damage, which can ultimately lead to kidney failure) in diabetic mice (3)

The researchers found the genes responsible for nephropathy (nephrin, ZO-1 and podocin) were reversed – this helped restore the mice’s kidneys back to healthy functioning

Specifically, the study found that keto increased the expression of SIRT1, which led to a reduction in the genes responsible for nephropathy

In indications of energy surplus, such as glycogen and insulin, inhibit activation of AMPK – ketosis decreases these factors that inhibit AMPK

Through a very long process ketosis is able to activate SIRT1 indirectly through activation of AMPK


SIRT1 is a protein or vehicle that requires NAD+ to function – SIRT1 takes acetyl groups off of proteins

SIRT enzymes “turn off” certain genes that promote aging, such as those involved in inflammation, in fat synthesis and storage, and in blood sugar management
When proteins are undergoing stress, acetyl groups are added to proteins as a response to changes induced by inflammation and oxidation.
Sirtuins (like SIRT1) remove these acetyl groups to keep the protein in service longer than usual, while simultaneously stabilizing the charge state of the carbon backbone in protein to resist any further changes in their shape

This allows your cellular proteins to live longer and you can save energy on other processes

Keto & Glomerular Lesions

Glomerular filtration rate (GFR) is a test to measure how well the kidneys filter blood and remove waste

Glomeruli, the small units within the kidney where blood is filtered – they act as tiny filters within the kidneys and each kidney contains millions of glomeruli

If the glomeruli become damaged, the kidney can no longer remove waste and excess fluids efficiently – blood and protein cannot be filtered and are excreted in the urine

Too much glucose may cause glomerular lesions in patients with poor glucose control, leading to impairment of the kidneys

Glomerulonephritis, a group of diseases that cause inflammation and damage to the kidney’s filtering units – glomerulonephritis refers to a range of inflammatory kidney conditions of the tiny blood vessels in the kidneys

High glucose levels are thought to make the blood flow into the kidney at a higher speed, putting a strain on the filtering process and raising blood pressure

The capillaries in the glomerulus collapse and can leave the glomeruli with scarring

Meta Analysis – British Journal of Nutrition

The review measured the impact of low carb diet on renal function taking into account 1000 people from nine randomised controlled trials found that:

“a low carbohydrate diet and the corresponding high-protein diet was not harmful for renal function in overweight and obese individuals without renal dysfunction.”

Furthermore, it concluded that a low carb diet may even improve renal function thanks to its weight loss effects


1) Impact of low-carbohydrate diet on renal function: a meta-analysis of over 1000 individuals from nine randomised controlled trials. (2016, August 28). Retrieved from

2) University of Wisconsin Hospitals and Clinics Authority. (2010, June 24). How Do Kidney Stones Form? Retrieved from

3) Nesbitt, H. (n.d.). Kidney Week. Retrieved from

4) Hong Q , et al. (n.d.). Increased podocyte Sirtuin-1 function attenuates diabetic kidney injury. – PubMed – NCBI. Retrieved from

5) Nutritional Ketosis and Mitohormesis: Potential Implications for Mitochondrial Function and Human Health. (2018, February 11). Retrieved from /

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Whole Foods Keto Grocery Trip – Grab n’ Go Items

Whole Foods Keto Grocery Trip – Grab n’ Go Items

Whole Foods Keto Grocery Trip – Grab n’ Go Items

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what’s going on so I’m gonna head into Whole Foods I’m not doing a typical grocery haul what I want to do is I want to show what I would think right now as of 2019 are my top five favorite products to get a Whole Foods now these are mainly snacking products it could be a little bit anything just like top five maybe six just favorite foods that I’m getting from Whole Foods right now this changes because Whole Foods changes their stock a lot and things like that we’re gonna keep it kind of discreet because we have a bad habit of getting kicked out of grocery stores so just keep it simple keep it nice and maybe a little fun and then what we’ll do is after I get everything I’ll bring it back to the studio and I’ll break down a little bit more the science of what I got stuff but let’s enjoy a little ride go to Whole Foods alright so back when I did the vegan keto challenge a little while ago I discovered some interesting things one of the things that I discovered when doing that challenge was a particular kind of vegan cheese that I really liked and it’s this stuff this was from carmela Creamery and it’s really cool stuff so the reason I liked it so basically the ingredients are water it does have cashews I’m not a big fan of a coconut oil potato starch pretty darn low carb so really good stuff so this stuff I use as a snack like it’s super high fat I can get seven grams of fat in one slice and just a couple grams of carbs honorable mention just so you know these Skyy BioLife makes some really good stuff too filtered water coconut oil modified potato starch again which is okay you’re gonna come across that all of extract beta-carotene vitamin b12 let’s see what’s I’m gonna stick with my part melon Creamery today I’m just gonna keep it simple simple ones that I get but again it’s actually a little snack it works really well for me so one of the things that I learned from vegan keto is that I don’t need to be consuming a bunch of dairy I can get by with good healthy non-dairy cheeses alright these something I actually talk about on my channel quite a bit these Susie’s good fats bars so they’ve got a plant-based one and I know I’m playing based one I’m gonna go for the plant-based one just because I try to keep dairy to a minimum any but the plant based on these are a perfect little snack these are cool so one of the only keto bars that you’re gonna find out there and nice thing is the way they use the actual sugar alcohols in a different way so they’re not using a bunch of erythritol they’re using like inulin and some other things to really drive a good metabolic response to kill cravings so this little bar it’s a couple bucks but they’re super solid and they’ve been featured on my channel before just that you guys do know if you don’t have a Whole Foods closeby I put a link down in the description so you could get meats because actually I have a special link for anyone that watches my channel so special discount on them so that way if you don’t have a Whole Foods you don’t want to go to the store you can still grab them but honestly one of the best keto snacks that you could probably find I’m gonna go ahead I’m gonna grab one of the dairy filled ones – because the guys in my office love these so go ahead and grab that alright actually gonna grab one extra thing I didn’t plan on getting this isn’t like a normal snack or anything this is my wife digs these she does a lot of cooking with him so Lily’s has these dark chocolate keto friendly these are bigger chips so these are more used for baking I don’t go crazy on them because there’s a lot of erythritol in them but amber like some just use them in moderation she puts them in yogurt stuff I just want to show you just kind of unique things I get at Whole Foods you know nothing’s super crazy not a typical grocery haul just things that you have a hard time finding at other stores tallow is awesome you’re not gonna find tallow a lot of places tallow is like a rendered fat so basically like with bison tallow the nice thing about bison is I’ve talked about this in other videos but bison is regulated by the government they cannot feed them grain or soy or anything like that they have to eat grass so you get a really good result when you go for bison I’m gonna get some bison talus stuff’s not cheap but it’s probably one of the better fats that you could get so let’s go ahead get some tallow if you have specialty grocery stores you can find this but almost all Whole Foods have this this one’s by epic brand I don’t see a lot of ya epics the only one that’s making tallow I’m gonna grab this one duck fat is also really good to see duck fat actually has a good degree of mono and polyunsaturated fats in addition to saturated fat so we looked at bison tallow pure saturated whereas duck-fat actually has a bit of unsaturated fats so it’s a nice blend so it depends on what you’re doing so I can shake it up and there I got a nice blend of saturated it just goes to show that some animal fat does not have to be saturated now if I were to put that in the fridge it might turn saturated again I’m sticking with the Bison it’s a really cool stuff I’m just gonna grab one of these because I’m thirsty I get these everywhere I go you can find these at normal stores this is Bragg’s the apple cider vinegar drinks just awesome another funny thing I learned during vegan keto was if I have flax in moderation I actually feel pretty good so amber discovered these these are called flax and they’re flax crackers the ingredient profiles supercool we’re talking flax seeds apple cider vinegar garlic powder onion powder sea salt basil leaf chili pepper it super super high soluble fiber we don’t want to go crazy with these because what happens is alpha linoleic acid which I’ll talk about when you get back to the studio alpha one like a hawk linoleic acid is an omega-3 but it has a hard time converting and it converts into estrogen pretty easy so just a couple of those goes a long way and you get a nice big fiber component superstation you think so hard to find these anywhere but whole foods to be completely honest I think I’m gonna end up going over five items but honestly I just have an eye for a lot of these interesting things that I find when I go to Whole Foods and I’m always keeping an eye out for keto stuff so these are cool never seen this brand before but coconut meat coconut water coconut oil okay so one wrap is five grams of fat six six carbs two of which are fiber the sugars come from the coconut not a lot of cars but enough that you would want to have a ton but this is cool because even literally make a burrito with this cook up some ground meat put it in that that’s pretty cool I’m gonna grab that this one’s a little bit more like a whole foods exclusive kind of I don’t actually don’t know I haven’t seen it in other stores I’ve seen it some local health food stores it’s called bitch and sauce it’s pretty awesome this stuff I take those flockers that I got and give it in that you only need like two flaggers and a couple scoops of that you pretty much got a meal I think the pesto one is my favorite but I like the Chipotle one one small caveat almonds are pretty high omega-6 and grapeseed oils not the best but I like they use drag in there it’s cool stuff I’ll grab this gotta love these guys I’m fully stocked up on that but guys are awesome well that was a little bit more expensive than I would have hoped I guess this kind of called whole paycheck for a reason but the purpose of this wasn’t necessarily to give you a grocery haul or a specific shopping list you can get one or two of these things I don’t really care I just wanted to show you some interesting things so I’m gonna keep doing watch out there’s a guy backing up so I’m gonna show you things just as we go maybe throughout the course of the year just when they get new items and stuff like that just different stuff that I get make it a little bit fun make a little bit more realistic so it’s not always just in the studio you gotta have some mind expansion right you go to the store and there’s new things like quito is all the rage Lokar bells all the rage so might as well enjoy some of the fun things that are appearing in grocery stores and honestly I don’t need to be serious all the time and super scientific and telling you how your body works and this and that you probably get bored of that sometimes it’s nice to pull some stuff off the shelf and see hey what does Thomas de Lauer like so you were with me we went to Whole Foods now let me explain a little bit more of what I’ve got in front of me so I’m gonna start with the Bison tallow so I talked about this in the store but the Bison tallow is great because we end up with a nice good quality saturated fat that is going to be very high Omega 3 bison has one of the highest omega-3 Kaunas that you’re gonna find in any kind of meat so this is good stuff cook with it dress with it you can cook eggs in it you can drizzle it over your meat you can brush it on your steak you can brush it on your chicken before you put it on the grill so just really interesting stuff that you don’t find at a typical grocery store so love to include them there then I had flockers I wanted to go into a little bit more detail on placards flockers are cool because they’re a flax seed cracker now flax seed is a soluble fiber so it draws a lot of water into your colon which means that you get more bang for the buck with your fiber right so if you consume 5 grams of insoluble fiber that’s going to give you 5 grams of roughage but it’s also going to give you 5 grams of potentially carbs that could kick you out of keto potentially it’s a risk right whereas the soluble fiber that’s in Flex you get by with less fiber that draws in more water and does the same effect so one gram of soluble fiber could draw in 5 grams of water so we ended up getting more of a fiber effect with less of a risk so you don’t need much of these I usually have like 2 or 3 crackers with maybe one of my meals per day and it really has made a big impact I don’t go overboard because again like I started to mention in the store the alpha linoleic acid is an omega-3 that’s very difficult for the body to convert it has to go through a sort of a fermentation process to become active eka cependant Noack acid so ala although it’s an omega-3 don’t really count it as an omega-3 because it’s too hard for your body to convert it’s really really difficult then I talked about the lilies these were just kind of a random thing you probably seen lilies chocolate chips you can get them in other stores they’re just great to add the yogurt they are fairly high in erythritol I’ve definitely noticed that Lily’s has gone down the kedo tunnel quite a bit I’ve been seeing him at Kido events and I think they’re trying to market themselves a little bit more there which is good and bad I kind of see that they just see the dollar signs there but they’re also providing some good products so that’s cool then you saw that I grabbed these love good fats bars I always grab these from Whole Foods if I’m in a pinch this is like a perfect meal replacement it’s something the thing I like about them is they’re one of the very few keto bars that are out there but they actually taste good the reality is I know Susie who started this company and I know her really well she’s a really sweet lady she’s up in Canada and I met her back in Toronto before you guys probably seen some of my videos where I’ve actually featured them and had like dedicated product features in light of that I want to do them an awesome service and provide everyone with a discount so down below in the description you can get your hands on these love good fats bars which are super high in prebiotic fiber that’s the nice thing about it helps support your healthy gut biome so you’re ending up getting this really good satiating feeling with a bar that is totally keto approved and quite honestly it tastes like ice cream I don’t even know how to describe it they’re just amazingly good so down the description special discount for everybody otherwise you know they’re making a big boom with Whole Foods everyone sees them a Whole Foods sometimes they’re right by the cheque stands so you can check them out there too then I have the bitching sauce now I know it’s kind of a profound name definitely you know kind of interesting they even allow this in the store of the name like that it’s kind of wild but it’s a good little sauce what I usually do is take the flack errs dip them in there that’s a perfect little treat the caveat here the grapeseed oil I see what they’re going for grape seed can be a healthier oil but it’s still not a big fan of it I wish I had had gone for a little bit healthier oil which they had have gone for something I don’t know maybe some kind of partially saturated oil possibly even a polymer coconut but still really good water almonds grapeseed oil lemon juice nutritional yeast Bragg Liquid aminos garlic Chipotle’s spices and sea salt pretty darn good ingredient profile and it’s just again one of these things that just now appeared at Whole Foods recently and my wife and I have been trying it then I’ve got this nut cheese this is actually aged nut cheese just pretty cool so this stuff is from Parmalee Creamery I discovered it when I was on that vegan keto diet so I did that vegan keto challenge and found that I didn’t really need cheese this stuff melts good and there’s a lot of various vegan cheeses that are out there but I like this one because the main constituent was coconut oil so we’re getting those good MCTS we’re getting a good healthy saturated fat medium chain triglycerides of course and also the lauric acid in a cheese form so I can have one of these slices of cheese and just have it as a snack along with a protein shake or have one of these slices of cheese melted on some chicken and I’m getting eighty calories and a good amount of fat it’s just a nice little thing and then this was kind of random I’ve been seeing these pop up a little bit more not this particular brand I don’t even know this brand new Co but I’ve seen coconut wraps come up before pretty cool this one or coconut meat coconut water organic virgin coconut oil that’s it so one wrap is seventy calories and 5 grams of fat and a bunch of fiber okay so we got a good little thing here if I already cook up some ground beef or how to cook up some fish I could roll it up in this and literally make myself a burrito or a taco or something it really does work and it tastes good so these simple keto things you can get at Whole Foods nothing special other than the fact that these are just good quality products that honestly I get so why the heck not try them and again also a big special shout out to love good fats definitely want to take advantage of that special discount down below you’re not going to see that price anywhere else but also just supporting someone is doing good things in the way of getting people off the sugar so thank you Susie for doing that and thank you all for watching and make sure you keep it locked in here my channel if you have ideas for future videos or you want to see specific grocery hauls or specific shopping trips let me know if trying to get kicked out a ghost resource see you soon

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Quick Grocery Trip to Whole Foods – Grab n’ Go Keto – Thomas DeLauer

We went to Whole Foods. Now, let me explain a little bit more of what I’ve got in front of me. I’m going to start with the bison tallow. The bison tallow is great, because we end up with a nice, good quality saturated fat that is going to be very high omega-3. Bison has one of the highest omega-3 that you’re going to find in any kind of meat.

Then I have Flackers. Flackers are cool because they’re a flax seed cracker.

Now, flax seed is a soluble fiber, so it draws a lot of water into your colon, which means that you get more for the buck with your fiber.

One gram of soluble fiber could draw in five grams of water, so we end up getting more of a fiber effect with less of a risk. You don’t need much of these.

I don’t go overboard, because again, like I started to mention in the store, the alpha linolenic acid is an omega-3 that’s very difficult for the body to convert.

You’ve probably seen Lily’s chocolate chips, you can get them at other stores. They’re just great to add to yogurt. They are fairly high in erythritol.

Then you saw that I grabbed these Love Good Fats bars. The reality is, I know Susie, who started this company, and I know her really well. She’s a really sweet lady, she’s up in Canada. I met her back in Toronto before.

I want to do them an awesome service and provide everyone with a discount, so down below in the description, you can get your hands on these Love Good Fats bars, which are super high in prebiotic fiber.

That’s the nice thing about it, it helps support your healthy gut biome, so you’re ending up getting this really good satiating feeling with a bar that is totally keto approved, and quite honestly, it tastes like ice cream. I don’t even know how to describe it.

Then, I have the Bitchin’ Sauce. What I usually do is take the Flackers, dip them in there, that’s a perfect little treat. The caveat here, the grapeseed oil, I see what they were going for, grapeseed can be a healthier oil, but I’m still not a big fan of it. Water, almonds, grapeseed oil, lemon juice, nutritional yeast, Bragg liquid aminos, garlic, chipotles, spices, and sea salt. Pretty darn good ingredient profile.

Then, I’ve got this nut cheese. This is actually aged nut cheese, which is pretty cool. This stuff is from Parmela Creamery. I discovered it when I was on that vegan keto diet. So we’re getting those good MCTs, we’re getting a good healthy saturated fat, medium chain triglycerides, of course, and then also the lauric acid in a cheese form.

I’ve seen coconut wraps come up before. Pretty cool. This one, coconut meat, coconut water, organic virgin coconut oil. That’s it. One wrap is 70 calories and five grams of fat and a bunch of fiber.

So we’ve got a good little thing here. If I were to cook up some ground beef, or I were to cook up some fish, I could roll it up in this and literally make myself a burrito or a taco or something.

So, these are some simple keto foods that I like that you can get at Whole Foods.

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