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there are some things that are kicking you out of Quito that you didn’t even know about your boss could be kicking you out of Quito maybe your spouse is kicking you out of Quito maybe you’re just overly shedding dog is kicking you out of Quito yeah I’m talking about stress stress can kick you out of Quito so let’s break down how it actually works because it’s pretty darn interesting hey we’ve got new videos coming out all the time the Tuesday Friday and Sunday at 7:30 a.m. Pacific time of the big ones but then there’s other video stuff the rest of the week as well please I asking you you hit that red subscribe button and you won’t be sorry and then hit that little bell icon so you can turn on notifications and know whenever I go live also after you watch this video I want you to check out Juve okay so Juve is a red light therapy company and i’ve done videos on this i’m going to spare you a lot of the details but photobiomodulation is interesting stuff okay it’s where the body actually senses different colored lights particularly red light and it affects the mitochondria and it affects ATP generation and there’s a lot of clinical studies to back it up so if you’ve heard about red light therapy and you want to check it out a little bit more go ahead and check out juve down in the description below and you’ll have some interesting science to read for sure so after the video go ahead and check them out alright let’s break this down the first thing that we have to look at when we look at the stress response on keto is cortisol ok cortisol is the stress hormone right Courcelles not always bad in fact most of the time it’s good but when it’s chronically high it is bad and we have this thing in the morning known as the cortisol awakening response so let me ask you this if you ever measure your ketones or measure your blood glucose right first thing in the morning do you notice that your ketones are lower and your blood sugar is higher does it ever throw you off okay well it’s a pretty simple thing it’s the course all awakening response also known as the dawn phenomena so basically before we get up you have this natural process where the body just sends glycogen that’s stored in the muscles into the bloodstream as glucose and it does a sort of as preparation for the day now this rise in cortisol is triggering this rise in blood glucose which therefore blunts ketones so when we have the blunting of ketones then of course fat burning is stopped right so we start freaking out so if we ever feel like we’re not getting the benefits of ketosis all the way like maybe we’re getting the mental benefits there could be a good chance that you’re just overly stressed out now the reason that I talked about this dawn phenomenon and why cortisol is higher in the morning is because it gives us a direct correlation with cortisol and glucose oh it gives a nice little case study for us right so we don’t want to be blunting our ketones now it’s a natural process so it’s not a big deal in the morning but when it becomes a process where you’re having cortisol high all the time because you’re stressed out then yes it certainly can kick you out of keto and here’s how it works ok when we are stressed out or have any kind of stressor cortisol stimulates glycogen from the muscle cells like that’s stored in our muscles to get released into the bloodstream in order to up regulate glucose the body says we’re stressed out we need glucose so we need energy right we need glucose for the cells so it does this now it also stimulates gluconeogenesis so if we don’t have muscle glycogen available or we’re not getting it fast enough the body will start to break down proteins and other tissues so that it has the substrates to eventually break down into glucose cortisol rains true cortisol is the boss if course all is high the body is going to like a zombie do what it says cortisol says I need glucose your body’s giving it glucose whether it’s coming from carbs or it’s coming from proteins that are broken down now we want to be very careful when this happens because we don’t want to be wasting muscle especially on a keto diet we don’t want to break down muscle which is the biggest driver of our resting metabolic rate anyway so the other thing we have to look at is glucose when it’s up regulated because of of course our cortisol levels then our ketone levels drop okay it triggers insulin which once ketone production perfect example is gonna be with like type 1 diabetics and they don’t produce insulin so that’s why their glucose levels keep going high and their ketone levels keep going high insulin is what allows ketones to basically stop being produced for a minute we need that to happen but we don’t want it to happen all the time otherwise we’re not producing ketones and it’s stalling our fat loss so real quick the top keto stressors that you probably want to be paying attention to number one is going to be psychological stress yeah physical stress isn’t even on there we spike our cortisol when we work out but it’s in an acute fashion that’s supposed to be there we’re supposed to spike our cortisol when we work out ok but the endorphin rush that comes out for a workout far supersedes I think the negative impact of the workout if I even want to call it a negative impact it’s the psychological stress that is prolong cortisol spikes that cause this prolong increase in blood sugar and of course a depletion of our ketones okay then protein deficiency that can trigger physiological stress in your body if your body doesn’t have the protein it needs plus if you’re on keto and you have high stress and you’re not eating enough protein then your body’s going to break down your muscle tissue okay then sleep is a big one of course you want to get adequate sleep but I’m preaching to the choir and then getting sick so do whatever you can and which honestly that ties in more so we don’t overtrain okay now something very important when you’re measuring your ketones and your blood glucose do so at the same time every single morning okay when I say that I mean the same time after you get up okay so hear me out on this if you get up at 7:30 a.m. and you measure your ketones 30 minutes after you get up always measure 30 minutes after you get up so if you get up at 8:00 you’re gonna measure at 8:30 if you get up at noon you’re gonna measure at 12:30 okay always measure at the same period of time after you wake up otherwise the course all awakening response and the dawn phenomena are gonna be confounds and it’s gonna mess up your entire process okay now one other thing that you can add that has been shown to start blunting cortisol is the implementation of fish oil or high omega-3 compounds whether it be through good-quality meat or through supplement form in a good quality way so study was published in 2003 in the journal diabetes and metabolism took a look at seven participants and if you look at the chart it’ll make some sense but I’ll explain it so basically what they did is over the course of time they had participants take a test that would mentally stress them and then that was the control and then later on they had them take tests again but this time having 7.2 grams of omega-3 fish oil in their diet daily okay they found that their response as far as cortisol was concerned to the stress was significantly lower the black dot on the chart when they had fish oil in the equation versus when they did not so fish oil the omega-3 could it be the anti-inflammatory component could be the reactant oxidant species scavenging component we don’t know but omega-3 seem to be very powerful at modulating cortisol within the body so something you might want to look into and implement into your keto diet again especially as the balance of omega-3 omega-6 gets thrown off while you’re on a keto diet hey as always make sure you’re keeping it locked in here in my channel and try to keep it a little stress-free if this video stressed you out then I did you a disservice I’m sorry as always I’ll see you soon
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HUGE THANKS to Nicholas Norwitz – Ketone PhD Researcher and Harvard Medical Student who assisted with research. HUGE up and coming Keto scientist!
Did Stress Kick you out of Ketosis? – Thomas DeLauer
Cortisol Awakening Response (CAR): Physiological normal and healthy phenomenon in which cortisol levels rise in the morning, peaking about 30 minutes after you wake up. This evolutionarily adaptive response mobilizes glucose and is thought to help prepare your resting body for the stress of the day. CAR is, therefore, partially responsible for the Dawn Phenomenon, the normal morning increase in glucose and (in response) insulin that may temporarily reduce your ketone levels.
Prednisone (synthetic cortisol) kicks you out of ketosis.
Cortisol stimulates glycogen phosphorylase to promote glycogenolysis 🡪 increase blood glucose.
Cortisol stimulates gluconeogenesis 🡪 increase blood glucose.
Chronically high cortisol also increases muscle wasting to provide gluconeogenic substrate for gluconeogenesis. (See images of
Cushing’s Syndrome patients, i.e. those with chronically high cortisol, who gain a lot of fat yet lose a ton of muscle. They are characteristically very pear shaped with moon faces and chicken legs.)
Glucose stimulates insulin release (not explicitly shown in diagram) 🡪 inhibits ketogenesis.
Think about it… this is also why type I diabetics go into ketoacidosis despite high glucose… because they can’t produce insulin.
Beware these stressors…
…that can impair your ability to go into ketosis.
Give your body a “parasympathetic conditioning day” (PSCD)…
…to reduce cortisol and promote your ability to flow into ketosis (and prevent cortisol-induced insulin resistance in the long-term).
If you do measure glucose and ketones in the morning, do so at the exact same time every morning with respect to waking up, otherwise the CAR and Dawn Phenomenon will be confounds.
Delarue J. et al. Diabetes and Metabolism, 2003
In this cross-over study, the cortisol levels of seven healthy men were measured before and after a mental stress test (consisting of math and reading tasks) on two separate occasions, once as a control and once after they had been consuming 7.2 grams of Omega-3 fish oil daily for 3 weeks. The data suggest that the fish oil may have blunted the cortisol response to the mental stressor (black is fish oil; X-axis is in minutes post-stressor).