New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Fasting and Keto Overview: LIVE ON STAGE?
an overview of keto and fasting for men and for women it’s slightly different for men it’s slightly different for women it’s slightly different for athletes and we need to look at the big picture so what I’m showing you today is actually a presentation that I put on in Austin Texas and we have some high quality footage it’s the presentation that I did at quito con here in 2019 and I wanted to be able to share it with you so I asked the producers if I could share the content with you so that you can see it as if you were there so what you’re about to see is literally a full presentation that was presented live it’s gonna share all the details of the ketogenic diet fasting but also break down how it’s different for men and women and some of the things that you can do as far as a takeaway is concerned so it’s gonna be a lot of fun and after you watch this video I do want to make sure that you check out thrive market so yeah I’ve teamed up with thrive market to be able to bring you a keto box so literally it’s an online grocery store I’ve been able to compile groceries that I would normally get when I’m doing either keto or fasting and put them into a box that my viewers can check out at the right market so after you watch this presentation check them out down in the description you’re not gonna regret it there’s some awesome stuff so without further ado it’s gonna head on over to Bryan on stage introducing me and then stick through the video cuz I come on stage and then Wow your minds with a bunch of keto and fasting science let’s rock and roll who here is familiar with like really really good-looking guys on YouTube right come on go on well this is our next guest mr. Thomas de Lauer what’d I tell you huh what’s going on okay who here is not eating come on okay wow this is awesome honestly this is the first event that I’ve spoken at that actually has like a packed house like this so this is super awesome usually I’m looking at a little teeny camera lens and I always say like I’m probably one of the most introverted people that you would meet and you would never really know that about me but I can look at a camera and I can talk to millions of people but when I have a big audience in front of me it’s not gonna lie it’s it’s pretty cool so and I was joking too I think I’m fine my brand it’s finally big enough that I can be a guy that actually can just wear a ball cap onstage like I’ve always wanted to be that guy where I don’t have to wear jeans I’m not quite to the point where I can wear flip-flops and just get away with it but you know we’re off to a decent start so anyway thank you all for being here this is really cool Austin is super special to both my wife and I if you’ve watched my channel for long enough you’ve probably seen that we lived here for a little while and back when I was working in the healthcare industry and knew that it’s that all started here in Austin so some mad mad props to Austin and I’m gonna obsess some people when I say hook them but hook them so so let’s go ahead and rock and roll with this eye out line to this big ol long presentation because I figured I can consolidate things as much as I need to but as I’ve roamed around and I’ve talked to more and more people I realized that a lot of you guys really want just good interaction and you all have questions and fun things like that so I’m gonna try to make this fun and interactive and I’m gonna try to streamline my presentation to make it closer to like 30 minutes so I can open up some Q&A and then the cool thing is is after this presentation I’m on a panel directly after this so it’s it’s gonna be a good opportunity to ask more questions and have some fun and then after that I’ll be doing more Q&A and stuff at the Redmond real assault booth so what I want to talk about today is something pretty general it’s the ketogenic diet for men versus women with an emphasis on some of the stuff with the thigh because that’s a big piece right now and there’s been a lot of sort of science pseudoscience coming out saying that kiito’s bad for the thyroid and that it’s going to slow your metabolism down and I want to just take some opportunities to debunk that and again those of you that watch me know that I take a pretty well-rounded approach takedo I’m not strict strict keto I go through periods where I utilize keto when I need to and then I phase out where I indoctrinate small amounts of carbs at specific periods of time with utilizing longer periods of fasting etc etc the point is is that it’s a tool in your toolbox and it can make you a very very metabolically efficient individual so what we’re going to cover a ketosis overview then we’re gonna go through kind of the history of ketosis what ketosis is not health benefits of a keto diet then we’re gonna get into keto for men and keto for women specifically and then I do want to touch a little bit on training in a ketogenic state just because it is something that I know my fan base and my viewer base in particular really likes to watch my keto content because I come at it from a little bit more of a sports performance side so I know there’s a lot of those of you here and then I’m gonna end with what I call my 10 keto Commandments you guys are gonna get a sneak peek at a video that’s gonna go out in the next week or two so the first thing for those of you that are not super familiar with how the ketogenic diet works I wouldn’t be doing a disservice if I didn’t explain this a little bit so when you restrict your daily carb intake obviously generally less than 50 grams of carbs per day that metabolic switch occurs and you end up having those free fatty acids get converting into ketones in the liver which therefore gets utilized by the mitochondria inside all kinds of different cells within the body so the three types of ketones that you hear me talking about all the time you hear everyone talking about all the time we’re gonna be acetoacetate beta-hydroxybutyrate and acetone the only one that we’re really concerned with in this case is really going to be bhp beta-hydroxybutyrate acetoacetate acetone although there are means to measure them and they don’t really they’re not what you want to measure acetoacetate is sort of an early ketone body before beta-hydroxybutyrate supersedes that and then acetone is sort of a again kind of a byproduct it’s almost the self destruction of acetoacetate that just manifests through our breath and through our urine a little bit there we go so a quick history of ketosis and I’m just gonna paraphrase this so the history of ketosis when someone bags on the keto diet when they come to you and they say oh my gosh you’re eating all this bacon and eggs and you’re eating all these high-fat foods and you’re killing yourself well one thing that you can tell them is that it was actually born from fasting it was born from something completely different and it came to be simply because when they looked at the epileptic populations in the early 1900s they saw that okay all these epileptic patients were having immense success with controlling their seizures when they would go through these extended periods of fasting like when they would go for two three four days without eating they wouldn’t have any seizures and it was it was awesome but it wasn’t until the 1920s when they started saying okay well we’re seeing more and more instances of epilepsy but we’re having a hard time being able to get a lot of people to fast it’s not easy to get someone to fast for three or four days I don’t by show of hands did anyone do the 72-hour fast with me that I did earlier this week nice it’s a lot of money saved on groceries right there that’s cool so and you know that was a big step so imagine having to do that all the time so it was really hard to get the patient population to do that so they started figuring out okay we need to find what it is about fasting that makes these people ultimately not have seizures and through a lot of due diligence and a lot of different scientific research they ultimately found that it was something known as beta-hydroxybutyrate they had this unique thing in their bloodstream so then they said okay well how can we also get beta-hydroxybutyrate in the body without making them fast and that’s when it took him a couple years and they figured out by simply depriving the body of carbohydrates of glucose voila they produced these same ketones so ketosis was born from fasting and that’s how they kind of get married together and why they get grouped in together a lot but fasting is a way to get a lot of the benefits of the ketogenic diet without necessarily having to eat a ketogenic diet which we can talk about a little bit later to what ketosis is not ketosis is not low carb and I put a clear line of delineation there and that’s because low-carb although is very effective low carb is not necessarily sustainable because low carb leaves you in that gray area ketosis is when you cross into that magical phase where your liver is producing ketone bodies low-carb is where your just keeping the carbs low but you’re not pushing yourself that little bit extra that you need to cross into that euphoric state that we know of as ketosis and then I also have to address the fact that keto is not ketoacidosis and I’m talking to a group of my friends here right but normally if I’m giving a presentation it’s at a different Health Conference that might not be as open to the ketogenic diet so I have to stand here and justify but ketoacidosis is something different ketoacidosis is something that a type 1 diabetic or the like would face when they don’t produce insulin we still need insulin to some degree to allow a ketone into the cell so if someone that is diabetic or type 1 diabetic has too much in the way of ketones and they’re not producing insulin then they’re gonna go into ketoacidosis but someone that is not type 1 diabetic it is very I shouldn’t say never but it is very very very difficult to get yourself into those dangerous levels of ketones like 18-plus millimoles like that’s just not happening if you have normal functioning insulin and normal function or mph unction beta cells I’m going to kind of blaze through this part I don’t spend a whole lot of time on health benefits of a keto diet because we I think we all know that keto is awesome there but the one thing I do want to touch on and I talk about a lot in my videos that’s gonna come full circle as I go through this presentation is that the one of the biggest reasons that keto works so well for weight loss isn’t because you’re just magically taking fat in burning it I mean sure that’s great but it really is the fact that you can lose weight while having your muscle spared that is really the biggest thing our biggest driver of our metabolism outside of honestly genetics is our resting metabolic rate and is our muscle mass and I don’t care if you are you know a 95 pound 4 foot 11 person or 350 pounds it’s all relative how much muscle you have on your frame you don’t need to be super yoked out but if you have a bunch of muscle you’re going to have a higher resting metabolic rate and as soon as we start to lose weight one of the first things our body likes to do is sacrifice some muscle tissue which drops our resting metabolic rate so keto is awesome because of that and that’s that study that was published in nutrition and metabolism that found that it had a on resting metabolic rate so this particular study so took a look at 20 obese patients followed a low-calorie keto diet in order to induce weight loss low calorie meaning like six to eight hundred calorie deficit so the subjects lost around forty five pounds each over the course of four months okay that’s a pretty aggressive weight loss to lose 45 pounds in four months and what they found is despite them losing a bunch of weight like that in a rapid period of time there was no significant difference in their basal metabolic rate so what that means is like if you were to take people that were losing weight not on a ketogenic diet and lost 45 pounds their metabolism would be a whole different beast that’s like when you start to lose weight you’re losing weight and your metabolism is slowing down with it because you have less mass that your body needs to incinerate calories for so that is honestly the coolest thing about keto in my opinion is the fact that you can lose weight you can you lose a hundred pounds or at least 45 as justified and not change your metabolism so you can be a hundred and for lack of a better way of saying it I guess 155 pounds and have the metabolism of a 200-pound person if that’s what you weighed before that is freaking cool honestly this study kind of continues on and then I’m consolidating as much as I can there’s another study I talk about lean tissue and metabolism in general and just kind of further discusses how when we are more heavily muscled than we do have more muscle our metabolism is significantly higher then of course we have keto and our hunger hormones this was probably the second biggest benefit to the keto diet and why so many people by default loved it why it just feels so good and they may not even recognize it although some people on the internet tend to disagree with me when we talk about calories but a calorie is still a calorie and thermodynamics still do apply so what I mean by that is like yes if you consume less calories than you burn then or if you consume more calories than you burn you gain weight and vice-versa but we can’t always balance that exactly and again something I always reference and I’m going to jump to a different digress for a second if you look at your calories on a daily basis you’re going to set yourself up for failure because you’re going to up constantly looking at a number every single day look at your calories over the course of a week and your life will be a lot easier because then you’re not defying physics you’re not defying the law of thermodynamics excuse me thermodynamics you’re not defying that calories are still calories but your body’s going to go through fluctuations right now I might be burning more calories than I was an hour ago minute for minute so it would be silly for me to think about the fact that I’m in a caloric deficit or a surplus right now because I just don’t know if I eat an M&M right this second does that mean that right this second I am in a caloric surplus like for the nanosecond that I eat that M&M I guess so so you see kind of my theory there so when you look at it over the course of a week it just makes so much more sense and that’s why fasting works so well because you can block it out you can have little breaks where caloric surges and then rest period but my point with saying all this is a lot of times on the keto diet we don’t realize that we are consuming a lot less and it simply has to do with the fact that we’re producing a lot less gralen we’re producing a lot less of these hunger hormones but the other one is good old CCK cholecystokinin so this is what is produced in our intestinal tract we released an artisanal tract when we consume copious amounts of fats and that’s why I always say when you’re starting a keto diet keep your fats higher than you might otherwise simply because of the satiating effect you can certainly have more protein on keto and we’ll talk about that because again if you watch my videos I’ve said this multiple times but I’ve had to eat my own words from a few years ago when we used to think that too much protein would kick you out of keto it can to a degree but not nearly as much as we thought but when you’re first starting keto i always recommend keeping your fats higher versus trying to go for the protein simply because you’re gonna get much more of a satiating effect and that makes life a lot easier so cognitive function this is I started keto and I lost a lot of weight with keto and that was great but quite frankly the reason I stay keto is for the cognitive function there’s multiple ways to skin a cat multiple ways to lose weight multiple ways to keep weight off but very very few give you the benefit of actually having some awesome cognitive function to the I can crank out the videos that I cranked out and articulate fairly complex subject matter is largely in part to the fact that I have a pretty consistent flow of ketones flooding flown through my bloodstream so and it does this through some different ways it’s not like you just have fat coming in your brain and it’s that simple it actually increases the amount of mitochondria that are in your brain so we’re actually creating more energy powerhouses within ourselves but then to make matters better it’s also increasing the efficiency of that so if the mitochondria is the the energy Factory if it’s a factory for lack of a better term we’re creating more factories but we’re also making the factories more efficient so I mean it’s a win-win on both sides but the other thing and the thing that I like is I’ve suffered from anxiety for a long time is it tips that scale from glutamate over to gaba and that’s a big one by show of hands here like who went Kido and noticed a big drop in just their anxiety levels they’re just ability weak yeah that’s awesome because I mean those of you that have battled with anxiety and know what it’s like panic attacks and know what it’s like to deal with that you know what I’m talking about it sucks and to be able to actually conquer that stuff is really cool just by a few shifts of your diet and it has to do with tipping that scale over to gamma-aminobutyric acid versus being running on glutamate and I’ll see you all the details on that but essentially we don’t want a lot of glutamate it’s exa Tory it gets us excited it gets us amped up and it’s the wrong kind of amp it’s the anxious and up not the good energy and it’s it’s important that I note too that you will still be using carbs for fuel even when you’re in ketosis so remember this your brain prefers to run on carbs despite what people will say your brain still runs on carbs but it doesn’t have to run on carbs that come from your diet your body will manufacture carbs carbs are just carbon hydrogen and oxygen they’re just that’s all they are and your body has the ability to make them so we don’t need to consume them so those that you know hate on us because we talked about not having to eat carbs and say well you’re eliminating an entire macronutrient no we’re not like our body has the ability to create it we don’t need to consume it not saying it’s bad if you do but you don’t need to our body creates them and it does us through multiple different pathways because our brain still runs on glucose about 65 to 70 percent of the brain as far as we know now still uses glucose but another 30 percent can operate on ketones so what ends up happening is when a portion of the brain can utilize those ketones it makes it so that you are highly effective with the glucose that is being used otherwise and here’s another cool nerdy fact is that when you’re fasting or when you’re in ketosis and you develop something that sounds bad but is really good known as peripheral insulin resistance which is where your body’s cells throughout the extremities throughout your entire body become somewhat insulin resistant and at first you’re like wait a minute Kito’s making me diabetic no not at all it’s peripheral which means that your cells are getting so used to using fats they’re kind of like oh there goes glucose I don’t really need it so where does that glucose go well it doesn’t just go out through your urine it actually gets shuttled to the brain and some studies have shown that we actually on a keto diet get more glucose going to the brain which is a good thing because it’s going where it’s supposed to go in my opinion so sometimes the cognitive function that you get that improvement is actually coming from the reallocation of carbohydrates going to your brain which is a cool thing so I always like to say that because I’m not an anti carb guy because without carbs like not being an existent we wouldn’t live right alright now I want it into men versus women a little bit I’m gonna start on the male side and then I’m gonna go into the female side is the female side actually has a little bit more complexity to it simply because women are a little bit more sensitive to things that affect the thyroid so this has got some cool studies so men are usually a little bit more prone to type 2 diabetes at least you know we we seem to see this so type 2 diabetes a condition where excessive glucose in the blood which is a person’s cell becomes resistant to insulin most of you know that this study diet Logica review the records of 95,000 men and women with type 2 diabetes and found men are more prone to type 2 and they’re also more susceptible to lower BMI so that means that men can develop diabetes a lot easier than women at a lower weight so women have to usually gain a little bit more weight to be susceptible not always the case but so believe that men are less sensitive to insulin because men tend to distribute fat more readily around the liver than women do so men tend to see a lot more cases of fatty liver and things like that which can definitely contribute to this so study from nutrition and metabolism conducted a 24 week study in which research compared the effects of a keto diet versus a low glycemic diet on glycemic control in 49 people with type 2 so both interventions led to improvements in hemoglobin a1c fasting glucose fasting insulin and weight loss however the low-carb keto group had greater improvements in hemoglobin a1c basically greater improvements in body weight the right kind of cholesterol is the HDL s but also the right kind of LDLs which were mentioned in this particular abstract diabetes medications were reduced or eliminated in ninety five point two percent of the low carb keto diet versus sixty two percent of the localized semuc diet so I just think this is really cool because it’s specifically looking at the situation for I mean this was men and women but I wanted to put it in the men’s side simply because it’s skewed slightly more towards men since some more men have diabetes hemoglobin a1c provides the estimate of the glycemic control the higher a one C level to pour your blood sugar control and the higher your risk of diabetes if those of you that have battled diabetes are familiar know what I’m talking about there okay now the testosterone side so this is where things get interesting for men and there’s some studies out there or some people out there that’s not even studies it’s kind of anecdotal stuff it says that if you go on a keto diet that you are going to ultimately lower your testosterone levels and that’s because there’s some earlier research that showed that you need some carbs for late excel function which are the cells in your testes that actually will produce testosterone that is in its usable bioavailable form this study was pretty cool so journals strengthing auditioning took 25 resistance trained men and divided them into two groups so we’ve got the very low carb keto group and we’ve got a traditional Western diet in this case as 55 percent carbs 25 percent protein 20% 25% fat 20% proteins for 11 weeks ok so total cholesterol increased slightly in the very low carb ketogenic group now most of the cholesterol that was Reyes was HDL there was a rise in LDL as well but I can talk about that a little bit more for anyone that’s concerned I’ll just touch on it for a second the whole LDL HDL thing is definitely not something we need to really be concerned with anymore there’s various forms of LDL I’m not an expert in that world because that can go down that rabbit hole like really deep if I wanted to but VLDL various particle sizes and we’re starting to uncover that LDL delivers cholesterol HDL brings it back to the liver for processing of course we need to still deliver cholesterol we need to deliver cholesterol for so many different cell functions so why is LDL bad well LDL is only considered bad if you have high levels of inflammation already inflammation is going to make it so that the cells and the LDL receptors become somewhat inflamed which triggers a bunch of macrophages a bunch of white blood cells to pool up around an LDL receptor and cause literally inflammation and swelling at the arterial level and then and only then does plaque really develop it’s developing because of the inflammation and I’m just curious what do you guys think the biggest driver of inflammation is is in our diet all right sugar so there you go it’s not so much about the fats it’s about the fats just happen to kind of get wrongfully accused it really is the sugar that’s triggering this and the ketogenic diet by default is so anti-inflammatory because beta hydroxy butyrate is one of the biggest things that can blunt nuclear factor Kappa B termina ptosis factor alpha interleukin 6 all these big cytokines that drive inflammation and it blunts it so therefore our cholesterol levels don’t matter I shouldn’t be very careful saying this but they don’t matter as much when you’re on a keto diet because your blunting inflammation that would normally cause that to ever be a problem so now that we can not worry about that portion let’s back to testosterone you need cholesterol for testosterone so testosterone increased significantly in the keto group 118 nanograms per deciliter asked compared to the Western actually went down lost 36 nanograms per deciliter while insulin increased significantly in the western group compared to the very low carb keto group and there is a correlation between insulin and testosterone so that’s 11 weeks and that is a huge increase for those of you guys out there that get your testosterone levels checked you know they’ll tell you like okay if you’re below 3 3 or 400 or whatever is going to be the low marker then you need to bump it up to get into normal range I mean the average male right now over 35 sits around 400 so we’re talking about like a huge increase 118 out of that so that’s a big bump and then we talk about hypertension so obesity work stress all these things of course can lead the hypertension we used to think that salt was the culprit that’s kind of hilarious now because again the studies are starting to show that it’s sugar it’s inflammation salt actually kind of has the opposite effect the bigger causes of hypertension are gonna be hyperinsulinemia so when you have high levels of insulin because it ends up triggering all kinds of blood pressure responses from the liver and if you’re sorry from the kidneys that it ends up making it a problem it’s not peripheral you know if we’re thinking that blood pressure is an issue because of sodium we’re treating an issue that is peripheral like actually in the veins in your arteries right we’re not treating it from what is triggering the actual blood flow in the first place which is going to be different kind of catecholamine responses different hormone responses responses from the kidneys you name it and then of course insulin resistance also plays a big role so this study was looked at Kido and blood pressure so study published in journal archives of internal medicine found that keto diet has a positive effect on lowering blood pressure 146 overweight or obese subjects were randomized to either a keto diet or ilist at therapy so which was a weight loss medication 120 milligrams that part’s not too important other study 57 to the kita group and 65 of the low-fat group completed measurements at 48 weeks at the end of the 48 weeks researchers found the keto group had lowered their blood pressure significantly more so the keto group systolic blood pressure was reduced by 5.9 millimeters of mercury while while the low-fat group was reduced by 1.5 now not a huge huge difference but my point in saying that is this is a high-fat diet my high sodium diet generally and actually saw a better decrease than just going on a healthy diet now this was getting kind of fun too cortisol this is a whole new world that I’m just starting to scratch the surface on so you can expect some more content on this coming up because cortisol it’s good and bad we have to take the good with the bad with it so men are less likely to seek out social support when stress and mean cortisol response have been shown to be 1.5 the two fold higher in men compared with women so men tend to have more cortisol surprise surprise right like I think women tend to manage stress they can handle kids having one kid of my own I don’t know how my wife does it so men and we tend to freak out a little bit more with it so when it comes to cortisol keto diet has been unfairly viewed as a stressor because it puts the body into that starvation mode which we have to address because it’s it’s a little bit deeper than that so when you initially begin keto it will be stressful because your body’s dealing with the car withdrawal but it’s a healthy physiological response because once your body fat adapts things obviously get better once you become keto adapted cortisol returns back to baseline so it’ll be the people that will tell you that oh well you’re gonna be starving your body you’re depriving yourself of carbs so you’re gonna have all this belly fat that’s going to accumulate because you’re stressed out and your cortisol levels are going well first of all cortisol can be your friend which I’m gonna say for another day but it also goes back to normal once your fat adapted so an eight week keto diet study conducted by Geoff Bullock found no differences between subjects cortisol levels pre and post intervention stress triggers the release of what’s called corticotropin in the hypothalamus so basically a chain reaction of things are gonna happen it caused the pituitary gland to release adrenocorticotropic hormone which again not super important now all just a chain reaction that basically creates the production of glucocorticoids out of the adrenals if you’ve heard of adrenal fatigue that’s basically what I’m talking about the triggers the production of adrenaline and noradrenaline which if you watch my videos on fasting once again we want this okay we don’t always want cortisol but we do want the right amounts of glucocorticoids because that is what’s going to actually give us the fight-or-flight response that allows us to burn fat the cool thing and the thing that we don’t always know and really comprehend is that we aren’t really burning fat unless we are in that stress mode and I know it overused the air quotes but I guess this is how I roll but we have to be stressed out for lipolysis to really be effective and when we’re fasting the reason we’re burning fat is because we’re stressed out because we’re not eating right to a mild degree we’re controlling that stress so cortisol is not necessarily a bad thing so I wanted to debunk that then cortisol in sodium so this is a big one because I’m you know big into the whole salt world a lack of sodium on a keto diet can cause the brain to send signals to the adrenal gland to increase the release of hormones that are responsible for water balance in which cortisol is released so when you’re on a keto diet it’s very important that you have the sodium for this reason too I talked about it with NSC receptors and various things but when you drop a bunch of water because you start keto if throws your cortisol levels out of whack and because your sodium levels are messed up so you gotta bring the sodium back in and it will balance your cortisol so you don’t have that initial reaction we talked about earlier where because your because you’re starting keto your cortisol levels go up you can mitigate that by adding some more salt in again gets rid of the keto flu and all that stuff I’m gonna touch on this one really quick basically they found the keto diet is gonna help out with kidney stones again more men have issues with kidney stones than women so I’m gonna spare you the details on that because I want to make sure we’re in respectful of time all right now let’s talk about keto for women so this is a big one so keto for women it’s is it different than for men ultimately I think the how we adjust our macros and everything like that really doesn’t need to shift a whole whole lot there’s just different things that you need to be aware of this first study was looking at should make sure this wasn’t the it’s I do skip ahead to the PCOS one basically this first study just talks about the weight loss side of things which we all know I want to skip ahead to the PCOS side of things the reason that I’d ring up PCOS is because it has a direct correlation with pregnancy it has a direct correlation with issues that women face even if they don’t realize it PCOS is just a big glaring problem that we we notice and there is a study that took a look at the keto diet with PCOS and I found that really the big issue is the hyperinsulinemia so when you have a lot of insulin because you’re consuming a bunch of carbs your insulin levels are high a lot of times that is what contributes to PCOS in the first place because it increases the androgens secretion from the ovary so it basically makes it so the woman has almost too much male hormones coming out that’s throwing things so women with PCOS tend to have higher levels of insulin and elevated levels of insulin caused the ovaries to produce more androgens androgens are what gives us male characteristics as men so insulin also decreases the production of sex woman binding globulin shbg so in this case the glycoprotein that prevents testosterone from freely entering cells men we want we want less shbg women you want a little bit more okay men we don’t want our testosterone bound up by sex hormone binding globulin we want our testosterone to be free and running around and allowing us to be men and allowing us to build muscle women don’t want to have free testosterone they need a small amount because it’s all a counterbalance but what happens with PCOS is they end up having these lower levels of SHBG that make it so that they have too much free testosterone ultimately to mention the way of androgens so that causes that’s what causes the fatigue that’s what causes the mood swings that are associated with PCOS and these problems that women deal with not only with PCOS but just with any typical administration or anything like that it’s going to be those are the things that actually trigger even the hot flashes and if you feel like you’re happy then you’re sad it’s a real thing and it has to do with again those hormones and those androgens so the hormonal imbalance involves too much luteinizing hormone sparing the details there but basically what that ultimately comes down to is the ketogenic diet has made it so those symptoms are significantly less and the study did actually the details there so you might be missing the slide there the actually said but ultimately it was a pretty small study it was like 11 people and they took 11 people with PCOS they found 10 of them ended up having huge huge huge improvements and five of the eleven women that were in that study ended up actually getting pregnant during the study and people with PCOS have a hard time getting pregnant very hard time getting pregnant so the fact that even in a the course of a short study like almost half of the women ended up just getting pregnant because they were probably actively trying so that’s the big thing and I’ll come back to that so keto and pregnancy is huge but then we talk about menopause to a woman’s ovaries the source of estrogen and progesterone and this is the kind of the key thing when we’re talking about going through menopause and big hormonal shifts so that’s going to control the reproductive system so two other hormones involved or the luteinizing hormone and follicle stimulating hormone and that’s going to regulate those progesterone progesterone estrogen and testosterone so when we have follicle stimulating hormone for producing the estrogen and causing the release of the eggs that’s how everything kind of starts so when that process finally stops you can imagine there’s a hormonal cascade that throws everything off the main problem of course being insulin resistant which sets off the other hormonal cascade so this study chronic inflammation can increase during menopause so it’s critical to take steps to reduce it this is where keto comes in again with the anti-inflammatory effects so BHB blocks what’s called the nlrp3 inflammasome which is an immune system receptor that’s directly linked with inflammation and when you look at ministration you look at going through menopause in general we have big surges or I shouldn’t say we do but women have big surges of inflammation anyway and it’s directly linked with those so the nlrp3 inflammasome reacts quickly to these threats and helps it out Kido again anti-inflammatory so we’re we’re haven’t figured out exactly how the keto diet can affect the brain when it comes down to menopause but we can figure out what’s happening indirectly and treat the issue most of the weight gain and most of the fatigue that comes with menopause is inflammation related okay inflammation is simply your body’s immune system being on hyperdrive when you don’t know it imagine having the flu but not knowing you have the flu because you just have it at a really low grade that is essentially what’s happening when you have inflammation it’s and someone had a doctor that I know gave a really good example if you have a cold if you erase the fact that you have a stuffy nose in a sore throat you don’t feel clear in the mind right you don’t feel good like your brain doesn’t feel clear that’s a perfect example of inflammation in the brain if you erase the other symptoms that’s what inflammation feels like you’re sick so you have that so you never feel clear and good so that’s what’s happening to a small degree when you go through menopause is you have this happening so we’re treating that part now when we look at the brain we have estrogen receptors in the body and women have them in the brain men have them too but women how they say they have a lot more so it ends up leaving the brain cells a lot more vulnerable as a woman goes through menopause so utilizing ketones rather than glucose for a fuel provides that steady clean energy that ends up helping out a whole lot and then of course we talk about pregnancy for a little bit which I kind of touched on already but I’ll touch on this briefly so a lot of times when women are pregnant I get this question a lot should they go keto should they stay keto should they rotate carbs in and out there’s not a whole lot of conclusive research on it yet but my personal opinion on it is that a little bit of glucose is important for proper fetus development I really do think so because you know we’re building something not just maintaining it but once you get into the second and third trimester like a lot of times the female is going to be naturally in a ketogenic state anyway just because the fetus is robbing her body of so much I shouldn’t say robbing but maybe not did rob when they go to college but not when now they rob it so that’s that’s kind of what we’re getting out here is the woman is already getting into keto and case in point like I said earlier your body is already producing glucose and gluconeogenesis creating glucose from proteins it’s all demand-driven if the body needs it or the fetus needs it it’s going to create it it’s going to so as long as calories are sufficient a fetus is going to get what it needs now in the early stages it might be wise to keep your glucose up a little bit but second and third trimester like I know a lot of pregnant women and women that have had babies that end up going keto our second and third trimester and have like insanely healthy babies and I’d say my baby is one of them okay now I want to talk about the thyroid for a little bit and I know I don’t even have a whole whole lot of time but fortunately we’ve got the panel after this so there’s gonna be definitely good opportunities for questions so this study metabolism clinical experimental so another study by full XO looked at the effects of a six week keto diet on total and reasonable body composition the relationship with fasting hormone concentration so twelve healthy normal weight men switched from their habitual diet and I know this study looked at men but it’s the same crosses over for women with thyroid – a carbohydrate restrictive diet basically one went keto one didn’t eight men served as controls just consuming the normal diet fat mass was significantly decreased lean body mass significant increase there was a significant decrease in serum insulin and an increase in total thyroxine and the free t4 index and t3 was not directly measured but there’s no significant change again I’m skimming it fast what that meant is that t4 actually up regulated and t3 didn’t change so t4 up regulated meaning that there was going to essentially be more t3 so this study took a look at Quito and said okay there’s no change the thyroid if anything there’s a positive effect on the thyroid and again it all comes down to the individual there’s a lot of different pieces here but low t3 levels are actually associated with a longer lifespan so we don’t necessarily have to hate the fact that our t3 could get lower it doesn’t really mean a whole whole lot okay lower levels of t3 means the body is not getting taxed as hard if you’re fasting your thyroid levels are going to be low while you’re fasting like there’s no denying that but when you break your fast your thyroid levels are going to upregulate and they found in the age of 50 years participants that hadn’t load a normal thyroid function live up to three and a half years longer overall and 3.1 years longer without cardiovascular disease so there are some benefits to having a little bit less thyroid function at that point in time so it’s all again about modulation periods of fasting you’re gonna reduce t3 okay but as long as t4 isn’t really changing and TSH isn’t skyrocketing your thyroid stimulating hormone you’re in a good spot like because that is telling you that even if at this point in time your t3 is low your t4 is going to bring it back up at some point in time now here’s the interesting thing this is what I really want to make a solid point with you’ll often hear that carbs increase t3 but in actuality the thyroid increases t3 production to deal with the glucose so this is like the big one here because keto is not destroying your thyroid what is happening is when you consume glucose your thyroid has to up regulate t3 in order to only deal with the glucose it has nothing to do with the rest of your metabolism or fat burning okay it’s like you have a certain amount of your thyroid hormone that is allocated specifically to deal with glucose okay so utilizing that knowledge think about this for a second when you consume carbs your thyroid has to ramp up t3 which means if you can go at your blood work test at your doctor’s gonna say hey guess what your theory is nice and high your thyroid is in good shape well is it really you don’t know because a vast majority of that thyroid hormone that was measured is literally just there to metabolize and help you even deal with the carbs in the first place so you don’t know what your real not is until you get the carbs out of the equation so going quito if you do see a decline you’re just seeing what your real number is and you’re leaving more of your thyroid capable to deal with metabolism versus actually having to just metabolize sugar does that all make sense because that’s a really big point because you are actually even if your number goes down your thyroid is actually getting more effective and that’s what it’s all about doing the most with the least that’s kind of goes on the same thing this was actually just kind of the other side of that study oh that’s why I was like wait a minute okay I do want to talk about this just for just a second and this is going to be the one that I really want to say for the panel it’s gonna be talking about training in a ketogenic state I talked about this a little bit in the VIP room when I did the VIP breakout but basically when you’re on a ketogenic diet you have a really unique ability to become what’s called dual fueled okay you have the ability to utilize carbohydrates and fat at the same point in time and you’re basically putting yourself in a really cool state to be able to be more efficient especially after your fat adapted for maybe eight weeks ten weeks to be able to utilize ketones through your endurance work but then utilize carbs when you’re actually weight training and I mean utilizing carbs is in the carbs that are stored in your body not carbs you’re consuming so when people first start the keto diet they’re not there yet so they feel this decline in performance and they throw in the towel they say I’m going keto all of a sudden my endurance improved but I’m not able to weight train anymore I feel like I’m weak well yeah you will be weak for six or eight weeks you will be significantly weaker but if you give yourself an opportunity to be fat adapted the science is now showing that the mitochondria just develops the ability to actually utilize those fats and one other thing I want to touch on with that is now there’s science that shows that once you are fat adapted the body can take those fats that you consume and break them down into free fatty acids and not even have to go through the liver to convert them into ketones to be used by skeletal muscle what that means is normally you eat fats goes to the liver the liver turns those fats into ketones those ketones get used by the cell a little bit of a drawn-out process now we’re finding that once you are fat adapted meaning if you stick with it if you stick with it for three months and be really strict if you can stick with even two or three months what’s gonna happen is your muscle cells are going to develop the ability to utilize free fatty acids directly and doesn’t even have to go through the ketone process so what that could mean is when you’re measuring your ketones you might find that your ketone levels even drop because your body is down regulating the need for it your body’s down Regan I don’t need to produce as much ketones because now my muscle cells can use pure fat which love fatty acids but again so that’s pretty awesome stuff technically I’m out of time so I’m gonna skip through some of this stuff because I want to give you my 10 commandments really quick and you guys are gonna have to bum rush me off stage so all right so the first one is thou shall not hate carbs your body still needs them and that’s the thing I talked about right like doesn’t mean you have to eat them but don’t hate on the carbs okay that’s really important to be a mature keto person alright otherwise Lane Norton’s going to attack you – thou shalt not rely only on MCTS I love MCT oil but I see a lot of people like that just consume a ton of it and this is a big thing because if you just only consume that you don’t get a broad spectrum of fats then you leave yourself stuff think of your your fats like longer chain fats shorter chain fats they all provide different nutritional value 3 thou shalt get adequate omega-3 and be careful of the omega-6 is just a big thing like you call it the keto wall three months into keto everyone’s eating so much bacon and cheese and so much of this stuff that their omega-6 levels are slowly creeping up and you hit that keto wall and three months in the attrition rate is super high because your omega-6 profiles off you start feeling like garbage for thou shalt still consider fiber and sugar alcohol sometimes ok before you start throwing tomatoes at me the reason that I say this is play it safe I always count fiber as half a carb that’s just what I do it’s a safer and the reason is is there’s some evidence that shows that fiber doesn’t affect blood glucose but there’s also some evidence that it’s when it’s broken down into you know disaccharides and broken down in our gut that it can actually turn into a sugar so why not why don’t we just play it safe right now because the research and the jury is still out so I count if I see one gram of fiber I counted as a half a carb I don’t completely get rid of it 5 thou shall not rely on ketone levels all the time use them as a data point measure all the time and create a track record and measure consistently under the same circumstances so you know where your data points are six thou shalt get adequate minerals in get your salt in get your magnesium in and if you get your salt in then your magnesium your other minerals are gonna be retained so salt is the pinnacle of that and it trickles down the other minerals seven thou shalt not be afraid of protein okay protein is not going to kick you out of keto like we used to think gluconeogenesis is demand driven not supply driven which means that it’s only going to turn that protein into a sugar if it’s needed not just because there’s supply so eat that protein if you want to eight thou shalt be prepared to bring protein shakes or nuts with you that’s a simple one that’s what I do macadamia nuts in my glove box all the time protein shakes in my glove box all the time because if I’m gonna go into a dinner I want to be able to consume that first so that I can be in control of what I eat 9 thou shalt leave aid the keto police if you come out of keto it’s not gonna in your life and I just say that so you the last thing you need to do is be stressed out ok there are times in places where you can come out of keto it’s not the end of the world ten thou shalt stick with it for at least eight weeks for fat adaptation so if those of you that are just getting started just make a promise to yourself they’re gonna stick with it for at least eight weeks that’s it [Applause] [Music]
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Fasting and Keto Overview: LIVE ON STAGE – Thomas DeLauer
The whole LDL/HDL thing is definitely not something we really need to be concerned with anymore. There’s various forms of LDL.
I’m not an expert in that world because I can go down that rabbit hole really deep if I wanted to, but VLDL, various particle sizes, and we’re starting to uncover that. LDL delivers cholesterol, HDL brings it back to the liver for processing.
Of course, we need to still delivery cholesterol, we need to deliver cholesterol for so many different cell functions, so why is LDL bad? Well, LDL is only considered bad if you have high levels of inflammation already. Inflammation is going to make it so the cells in the LDL receptors become somewhat inflamed which triggers a bunch of macrophages, a bunch of white blood cells to pool up around an LDL receptor and cause literally inflammation and swelling at the arterial level.
Then, and only then, does plaque really develop. It’s developing because of the inflammation.
I’m just curious, what do you guys think the biggest driver of inflammation is in our diet? All right, sugar. There you go. It’s not so much about the fats, the fats just happen to kind of get wrongfully accused.
It really is the sugar that’s triggering this and the ketogenic diet, by default, is so anti-inflammatory because beta-hydroxybutyrate is one of the biggest thing that can blunt nuclear factor-kappa B, tumor necrosis factor-alpha, interleukin 6, all these bit cytokines that drive inflammation, and it blunts it.
So, therefore, our cholesterol levels don’t matter … I should be very careful saying this, but they don’t matter as much when you’re on a keto diet because you’re blunting inflammation that would normally cause that to ever be a problem.
Now, this one is getting kind of fun too. Cortisol. This is a whole new world that I’m just starting to scratch the surface on, so you can expect some more content on this coming up because cortisol, it’s good and bad. We have to take the good and the bad with it.
So, men are less likely to seek out social support when stressed and mean cortisol responses have been shown to be 1.5 to 2 fold higher in men compared with women. So, men tend to have more cortisol. Surprise, surprise. Right?
I think women tend to manage stress, they can handle kids, having one kid of my own I don’t know how my wife does it. So, men, we tend to freak out a little bit more with it.
So, the first one is “Thou shall not hate carbs.”
Two, “Thou shall not rely only on MCTs.”
Three “Thou shall get adequate omega-3 and be careful of the omega-6s.”
Four, “Thou shall still consider fiber and sugar alcohol sometimes.”
Five, “Thou shall not rely on ketone levels all the time.”
Six, “Thou shall get adequate minerals in.”
Seven, “Thou shall not be afraid of protein.”
Eight, “Thou shall be prepared.”
Nine, “Thou shall evade the keto police.”