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More specifically, you want help with Ketosis and Energy: Do Low Carb Diets Affect Sleep: Thomas DeLauer?
you might notice if you’re on a low-carb diet you’re in ketosis that you have a hard time sleeping so this is a problem that’s plagued me for a long time and I realize if it’s causing an issue with me it’s probably causing an issue with some other people so I put it out there to the universe to put it out there to my networks and lo and behold a lot of people deal with poor sleep while they’re on a very low carb diet so in this video I’m going to give you two very clear problems that cause that issue but I’m also going to give you two very clear solutions I wanna make sure you listen to the entire video because it is going to help you I promise but before I can get into the intricacies of how that works I have to explain really quickly for those that are just joining in what ketosis is so if you ketosis is when you deprive yourself of carbohydrates to the point where your body runs on fats for fuel essentially you’ve depleted all of your glycogen stores and all of your glucose to the point that your body uses free fatty acids and converts them into something called ketones your brain ends up running on those ketones when it’s in the absence of carbohydrates and you essentially feel good and use fat or fuel it’s just an alternative way to burn energy but we get in to some of the negatives like insomnia and you all know what insomnia is you’ve heard it before and there’s obvious causes of insomnia so we have things like anxiety things like depression things like any kind of substance abuse or mental issues at all and then of course there’s simple things like caffeine and stimulants that can cause a sleep issue but what about carbohydrates what about the lack of carbohydrates as a sleep issue well you see it comes down something called tryptophan now what tryptophan is is an amino acid now it’s an amino acid that’s very important however because this amino acid tryptophan converts into serotonin well it doesn’t quite convert into serotonin it helps produce serotonin and serotonin is the feel-good neurotransmitter and it’s the neurotransmitter that helps you relax calm down and it’s also a precursor to another neurotransmitter known as melatonin and you’ve probably heard of melatonin before because YouTube item and tablet that helps you fall asleep and melatonin regulates your circadian rhythm so you can’t start doing the math no tryptophan equals less serotonin equals less melatonin equals poor sleep so that’s how we start come the equation that we don’t really get enough tryptophan when you’re on a low-carb diet or at least we’re not absorbing it into the brain so you can kind of get the gist that cards are known as comfort food for multiple reasons one they taste good and they might be some comfort but two they literally do help you feel more comfortable by helping you produce serotonin so there’s the problem okay we’re not getting enough tryptophan into the brain so how do we solve this issue well for one you could take a trip to fan supplement I mean studies have shown that if you take a tryptophan supplement it can help sleep but the other thing that you can do is consolidate your carbohydrates to the evening time you think when you’re in ketosis people have the common misconception that you don’t have carbs coming adult well the thing is most people who still have between 30 and 60 grams of carbohydrates what you want to do is allocate those to the evening time so you get a nice little insulin spike in the evening that allows the tryptophan from the protein you’re consuming to enter into the brain and consequently help you relax get that serotonin produced and help you fall asleep and stay asleep is that the other factor is staying asleep there have been studies that have proven that very low carb diets are associated with shorter amounts of REM periods of sleep by total ratio sleep so basically meaning if you sleep for eight hours you might only get two hours of REM sleep on a low-carb diet where on a non low-carb diet you end up getting like four hours of REM sleep so if we can increase the duration of that REM cycle then you feel better you feel more alert and ultimately your fat loss and weight loss goals are going to be better too let’s talk about issue number two okay this is the one that nobody’s talking about and I’ll tell you why nobody’s talking about because it involves a little bit of work in terms of science and people don’t like that they want quick fixes well let me make it as quick as possible for you they’re called histamines maybe you’ve heard of an antihistamine before benadryl claritin something like that that you take your allergy problems well what is a histamine see a histamine is a byproduct of a cell it’s a chemical reaction that occurs when your body has an immune response to something that it feels is a foreign substance so something that’s normally harmless to the body let’s say maybe something like pollen for instance should be harmless to the body if your body sees it as a threat for any reason it’s going to see it as harm and it’s going to cause a series of chemical reactions that cause the immune system to trigger the cell to produce histamines well these histamines can alert you they can make me wired if you’ve ever taken an antihistamine like benadryl then you know it makes you drowsy if antihistamines make you drowsy then simple algebra tells you that histamines might wake you up now heavy amounts of protein on a ketogenic or very low carb diet cause a big influx of histamines we can’t really avoid it so we do need to be able to keep that under control how do we do that well the bad news is we can’t totally keep it under control but what you can do and this makes a big difference and I’ve tried it myself and it helped me tremendously was making sure that the foods that are extra high and histamines are only consumed in the morning and not at night so here’s what some of those foods are we’re looking at fermented and smoking meats okay talking about smoked salmon like lock stuff like that we’re talking about the sardines that I always rave about we’re talking about canned mackerel using some canned tuna we really want to avoid a lot of the process canned meats in the evening time simply because they’re higher in histamines but additionally the fermented dairy so the key for then I’m always talking about even that okay then we also want to be aware of the things like Greek yogurt stuff like that even traditional yogurt right in the evening time even though they sometimes make a perfect dessert now mind you if you’re not having issues with your sleep these are perfectly fine but if you’re someone that is struggling with the sleep might be the first things you removed from your evening meals now last but not least you can always try taking an antihistamine something like benadryl typically speaking since they act on a different mechanism within the body you do not build a tolerance to taking an antihistamine not something I ever recommend getting in the habit of I hate taking over-the-counter medication when you try to avoid it whenever possible but Nancy histamine might be a solution that helps you feel a little bit more rested now last but not least of course is adding a little bit more salt to the diet and making sure you’re hydrated because for me I wake up thirsty a lot when I’m in ketosis so these are just a couple little tricks that you can implement but I promise if you try now you will sleep better it comes down to understanding how the body works how the body sees a low-carb diet and the simple modifications and variations of the diet that you have to apply in order to get yourself as vested at humanely possible please make sure you let me know if you have any ideas on videos I love hearing your ideas I love hearing what you want to hear about and how I can help you out with these videos and as always leave a comment where you’re watching from and all that fun stuff and I will see you in the next video
This Post Was All About Ketosis and Energy: Do Low Carb Diets Affect Sleep: Thomas DeLauer.
Here’s The Video Description From YouTube
Ketosis and Lack of Sleep
If your body has no more glucose or glycogen, ketosis happens
When the body turns to burning fat it creates molecules called ketones
Ketones are created when the body breaks down fats, creating fatty acids, and burned off in the liver in a process called beta-oxidation
End result of this process is the creation of ketones, which are used as fuel by the muscles and brain
Although glucose is the main source of fuel for most people, fatty acids are used by the brain cells when carbohydrate or food intake is low
In simpler terms, since you have no more glucose or glycogen, ketosis kicks in and your body will use your stored/consumed fat as energy
Insomnia is a difficulty falling asleep or staying asleep, or a pattern of chronically poor sleep
The condition can be caused by mental states like anxiety or depression, substance abuse, hormonal or lifestyle changes and some medications or illnesses
Dietary factors like caffeine or other stimulants, or changes in diet, can also play a part
Insomnia can often be treated with lifestyle changes like stress reduction, exercise, and quitting caffeine, tobacco and alcohol consumption.
Carbs, Ketosis and Sleep
Carbohydrates are often known as “comfort foods” because of their soothing effects on the body
They provide the body with a steady supply of glucose to keep energy constant, but they also improve entry of the amino acid L-tryptophan into the brain
L-tryptophan contributes to the production of serotonin, which calms the body and helps you sleep
Since ketogenic diets eliminate carbohydrates, this dietary source of L-tryptophan is also eliminated
L-tryptophan supplements have been shown to help some cases of insomnia
Studies have shown that the proportion of rapid-eye movement (REM) sleep to total sleep time is significantly reduced during a VLC (very low-carb diet) when compared to a high-carb diet (1,3,4)
Save some or all of your carbs until you go to bed
The carbohydrates will increase insulin, which will allow more tryptophan from the protein to get into the brain and give you a more restful sleep
May also try supplementing tryptophan or melatonin
Additionally, there may be a histamine intolerance
Low carb diets are higher in histamine containing foods, and some people react to higher intake of these foods with anxiety and sleeplessness
Histamine – a chemical found in some of the body’s cells – causes many of the symptoms of allergies.
When a person is allergic to a particular substance, such as a food or dust, the immune system mistakenly believes that this usually harmless substance is actually harmful to the body
In an attempt to protect the body, the immune system starts a chain reaction that prompts some of the body’s cells to release histamine and other chemicals into the bloodstream
Histamine then acts on a person’s eyes, nose, throat, lungs, skin, or gastrointestinal tract, causing allergy symptoms (1,4)
Foods high in histamine:
Fermented or smoked Meats/Fish: Sardine, mackerel, herring, tuna
Pickled or canned foods: Sauerkraut, pickles
Fermented milk products: Yogurt, kefir, buttermilk
Antihistamine medications – these help to fight symptoms caused by the release of histamine during an allergic reaction (2)
1) Acute effects of the very low carbohydrate diet on sleep indices. – PubMed – NCBI. (n.d.). Retrieved from
2) Histamine Intolerance-Could it be causing your symptoms? (n.d.). Retrieved from
3) The Ketogenic Diet and Insomnia | LIVESTRONG.COM. (n.d.). Retrieved from
4) Low Carb Diet Side Effects. (n.d.). Retrieved from l