WHY EVERYONE IS QUITTING KETO? (EXPLAINED) - Dr. Westman Reacts
Summary
TLDRIn this video, Dr. Eric Westman addresses the misconceptions and reasons behind people quitting the ketogenic diet. He discusses various factors such as starting for the wrong reasons, the appeal of high-fat foods, and the challenge of sticking to a strict diet. Westman emphasizes the importance of understanding keto as a tool, not a permanent lifestyle, and highlights the need for quality food choices to avoid micronutrient deficiencies. He also touches on the social pressures and misinterpretations of science that contribute to people abandoning keto. The video aims to provide clarity and encourage individuals to find what works best for them, considering their unique health goals and circumstances.
Takeaways
- 🧐 Dr. Eric Westman discusses the reasons why some people might be quitting the keto diet and emphasizes that his clinical experience differs from the personal trainer or YouTube influencer perspectives.
- 🏃♂️ Tom Deluca, a YouTube influencer and personal trainer, has influenced many with the keto diet but may not have the same clinical background as Dr. Westman.
- 📈 People might start the keto diet for quick weight loss or due to social media influence, which could lead to them quitting if they don't see immediate results or if the novelty wears off.
- 🥗 The importance of food quality on the keto diet is highlighted, as consuming low-quality foods can lead to micronutrient deficiencies.
- 🏋️♀️ For high-performance athletes, improper keto dieting or not fully adapting to ketosis can lead to a decline in physical performance.
- 🚫 Distrust in dogmatic behavior and groups can deter people from sticking with the keto diet, as it may feel restrictive or extreme.
- 🤔 Misinterpretation of scientific studies and sensationalized headlines can lead people to abandon the keto diet out of fear or misunderstanding.
- 👥 Online pressures and potential bullying can discourage people from openly discussing or continuing with the keto diet due to fear of judgment or criticism.
- 🔄 The idea of cycling on and off the keto diet is presented as a potentially beneficial approach to gain various advantages from both low-carb and higher-carb states.
- 💊 The use of multivitamins is suggested to fill in nutritional gaps, especially important on a low-carb diet where certain vitamins may be lost due to increased water excretion.
- 🧘♂️ The emphasis on individuality in dieting is stressed, encouraging people to find what works best for them personally rather than following trends or peer pressure.
Q & A
Why does Dr. Eric Westman believe people might be quitting the keto diet?
-Dr. Westman suggests that people might be quitting the keto diet because they may have started for the wrong reasons, such as quick weight loss or social media influence, rather than for addressing specific health issues like reversing obesity or diabetes.
What does Dr. Westman think about Tom Del's influence on the keto diet?
-Dr. Westman acknowledges Tom Del as a very influential YouTube influencer on the keto diet, with substantial street cred and clinical experience as a personal trainer, despite not having detailed information about his formal education.
How does Dr. Westman define a successful keto diet in terms of adherence?
-Dr. Westman believes that a successful keto diet is one that is adhered to for medical reasons, such as reversing metabolic issues, rather than for temporary goals like quick weight loss.
What is Dr. Westman's view on cycling the keto diet?
-Dr. Westman sees cycling the keto diet as a positive approach, allowing individuals to experience various benefits from both low-carb and higher-carb intakes, rather than viewing it as a strictly permanent lifestyle change.
Why does Dr. Westman think people might feel restricted on the keto diet?
-Dr. Westman suggests that people might feel restricted on the keto diet if they adopt an all-or-nothing mindset, leading to a sense of being trapped or pigeonholed, which can result in a rebound away from the diet.
What role does Dr. Westman believe micronutrient deficiency might play in people quitting the keto diet?
-Dr. Westman identifies micronutrient deficiency as a potential reason for people quitting the keto diet, especially if they consume lower-quality cuts of meat and processed foods without paying attention to food quality.
How does Dr. Westman address the issue of dogmatic behavior in the keto community?
-Dr. Westman advises against dogmatic behavior and suggests that people should find their own reasons for following the keto diet, rather than being influenced by extreme or loud voices within the community.
What is Dr. Westman's perspective on the role of multivitamins in a keto diet?
-Dr. Westman believes that multivitamins can be beneficial, especially on a lower carb protocol, to fill nutritional gaps. However, he emphasizes that they should not be used as a crutch but to supplement a diet of real, whole foods.
How does Dr. Westman perceive the impact of online pressures and bullying on the keto diet community?
-Dr. Westman acknowledges that online pressures and even a form of academic bullying can lead people to quit the keto diet or avoid discussing it publicly due to the negativity and misconceptions associated with it.
What does Dr. Westman suggest regarding the interpretation of scientific studies related to the keto diet?
-Dr. Westman advises people to grow from the literature and not react to it, especially when it comes to mechanistic or rodent model studies. He emphasizes the importance of understanding both sides of the equation and not abandoning the keto diet based on misinterpretations or distortions of scientific findings.
How does Dr. Westman differentiate between athletic performance and the keto diet?
-Dr. Westman distinguishes between athletic performance and the keto diet by stating that while some individuals may need to adjust their carb intake for optimal performance, the focus should be on achieving optimal human performance and results, rather than strictly adhering to ketone levels.
What resources does Dr. Westman recommend for those interested in athletic performance and the keto diet?
-Dr. Westman recommends documentary films like 'Serial Killers' and 'Serial Killers 2', as well as books by Steve Phinney and Jeff Volek, such as 'The Art and Science of Low Carbohydrate Performance', for those interested in athletic performance and the keto diet.
Outlines
🤔 The Debate on Keto Diet Sustainability
Dr. Eric Westman addresses the perception that people are quitting the keto diet, a low-carbohydrate, high-fat diet. He notes that in his clinical experience, more people are starting the diet, possibly due to selection bias between different communities. Westman suggests that people may have started the keto diet for quick weight loss or due to social media influence, rather than for long-term health benefits. He also mentions that cycling on and off the diet can provide various benefits and is not necessarily a negative thing. The paragraph explores reasons for people abandoning the diet, such as wrong initial motivations or the end of the 'honeymoon period' where the diet's effects become less novel.
🛠 Viewing Keto as a Tool, Not a Permanent Lifestyle
The discussion shifts to considering the keto diet as a tool rather than a lifelong commitment. Westman explains the concept of a hormetic stressor, comparing the diet to a weight vest that trains the body differently. He argues against the idea of keto being a stressor and suggests that it is as reasonable as any other diet when done correctly with real foods. He also touches on the potential for feeling restricted by a strict keto diet and the human tendency to rebel against such limitations, which could lead to quitting the diet.
🏮 The Impact of Dogmatic Behavior in the Keto Community
Dr. Westman delves into the negative impact of dogmatic behavior within the keto community. He suggests that people are turned off by extreme views and inaccurate information spread by some members, which could lead to a loss of interest in the diet. Westman emphasizes the importance of personal experience and understanding of the diet rather than groupthink. He also acknowledges the diversity in approaches to the keto diet and the importance of finding what works for the individual rather than being influenced by others.
🥦 The Risk of Micronutrient Deficiencies on the Keto Diet
The potential for micronutrient deficiencies is highlighted as a common issue with the keto diet, particularly when low-quality foods are consumed. Westman warns about the importance of food quality and the need to replenish water-soluble vitamins and minerals. He contrasts his clinical experience, where micronutrient deficiencies are not seen when the diet is taught correctly, with the experiences of others, possibly due to differences in the population being taught or the quality of the diet followed.
💪 The Challenge of Athletic Performance on a Keto Diet
The script discusses the challenges faced by athletes and high-performance individuals on a keto diet. Westman mentions that not adhering strictly to the diet can lead to a decline in performance, especially for those who are not fully keto-adapted. He differentiates between the experiences of clinical patients and high-functioning athletes, emphasizing the importance of context when considering the suitability of the keto diet. Westman also suggests that the process of keto-adaptation can take time and that performance can improve as the body becomes more efficient at utilizing fat for fuel.
🚴♂️ Navigating Athletic Performance with a Ketogenic Diet
The paragraph focuses on the relationship between athletic performance and the keto diet. Westman suggests that those who are not strictly following the keto diet and are in a 'gray area' may experience a decline in performance. He recommends documentaries and resources for those interested in the intersection of athletic performance and low-carb diets. Westman emphasizes the importance of understanding the different needs and goals of individuals, whether they are seeking to reverse metabolic issues or improve athletic performance.
📚 The Importance of Periodization and Adaptation in Keto Diet
The final paragraph discusses the concept of periodization of carbohydrates around workouts for those following a keto diet and engaging in athletic activities. Westman advises against being dogmatic about the diet and suggests that it can be a valuable tool in one's nutritional strategy. He encourages viewers to consider the source of information and to differentiate between personal benefits and medical goals when evaluating the suitability of the keto diet. Westman also promotes further research and learning about low-carb performance and provides resources for those interested in the topic.
Mindmap
Keywords
💡Keto Diet
💡Tom Del
💡Hormetic Stressor
💡Micronututrient Deficiency
💡Dogmatic Behavior
💡Athletic Performance
💡Keto Adaptation
💡Metabolic Issues
💡Multivitamins
💡Misinterpretation of Science
Highlights
Dr. Eric Westman discusses the misconception that everyone is quitting the keto diet, suggesting that it might be due to selection bias.
Tom Del, a YouTube influencer and personal trainer, has had a significant impact on the keto diet community.
People may start the keto diet for the wrong reasons, such as quick weight loss or social media influence, which could lead to quitting later.
Dr. Westman suggests that cycling on and off the keto diet can provide various benefits, which is not necessarily a bad thing.
The importance of starting the keto diet for medical reasons, such as reversing obesity or diabetes, is emphasized for long-term adherence.
Dr. Westman explains that the keto diet can be simple and sustainable when taught correctly, leading to a more well-rounded eating habit.
The video addresses the issue of people becoming 'anti-keto' after experiencing the diet, suggesting it may be due to unrealistic expectations.
Dr. Westman discusses the potential for micronutrient deficiencies on a low-quality keto diet and the importance of food quality.
The role of community and the potential negative impact of dogmatic behavior within the keto diet community is explored.
Dr. Westman shares his experience with the keto community and the importance of not being affiliated with extreme or inaccurate groups.
The video mentions the potential for online pressures and bullying, which might cause some people to quit discussing the keto diet publicly.
Dr. Westman emphasizes the importance of doing what works for you personally, rather than being influenced by negative opinions.
The video discusses the misinterpretation of scientific studies related to the keto diet and the importance of understanding the full context.
Dr. Westman provides recommendations for resources on athletic performance and low carb keto diets, such as documentary films and books.
The importance of considering the source of information and the specific needs of different populations when it comes to the keto diet is highlighted.
The video concludes with a reminder to subscribe and engage with the content for further insights on the keto diet.
Transcripts
let's take a good hard look as to why
everyone seems to be quitting the keto
diet is everyone quitting keto what went
[Music]
wrong I'm Dr Eric Westman and welcome
back to another Dr Westman reacts if you
don't have my top 10 tips on how to
start keto the right way check in the
description below I was sent this video
by Tom and if you don't know that name
Tom Del has been a very influential
YouTube influencer on the keto diet has
uh sold things do as an entrepreneur and
a personal trainer I couldn't find
information of whether he went to
college or or but again he has the
street cred the the clinical experience
of being a personal trainer for lots of
different people and probably got on to
keto because it's so so helpful when
you're training and uh and used it to to
his own Advantage as well but so what is
the evidence that people are quitting
keto I have actually see more people
starting a keto diet I suppose it's how
how you define it in what space are we
talking his world is a personal trainer
is a YouTube world my world is a
clinical program and seeing keto
products come out on the shelves and so
it may be a different uh different
situation of selection bias but let's
see what he is thinking let's take a
good hard look as to why everyone seems
to be quitting the keto diet seems like
everywhere you turn someone is
abandoning it or no longer doing it or
cycling it instead of doing it as a
lifestyle now which I don't see as
necessarily a bad thing but I wanted to
reverse engineer what's gone on in the
last couple of years why are people
pivoting what's changed now I would say
that I've changed but in reality like
I've cycled on and off of a ketogenic
diet for the better part of five years
so I've always touted the benefits of
coming on and off so that you get
various benefits in both categories but
that's neither here nor there I really
wanted to address why so many people are
just shouting this from the rooftops and
I think the first one that we should
really address is people probably
embarked for the wrong reasons they
probably did it as a you know lose
weight quick kind of thing or maybe
social media influenced them to do it or
maybe it was the appeal of certain foods
uh I definitely talked to a lot of
people that were interested in going
keto because it felt like they could eat
foods that were taboo for a really long
time so they were able to eat uh cheeses
they were able to eat these higher fat
things butter my sister is a perfect
example she went on a ketogenic diet as
a triathlete as a mountaineer and she
really enjoyed her performance but she
started to notice some things she didn't
like but one of the things that she
mentioned that she's going to stick with
even though she's not doing it anymore
is she noticed that she no longer has
phobias of cheeses or phobias of butter
and things so like you know what that's
a win they didn't know there were was a
term for fear of butter or or fear of of
I know fear of fats uh some people have
trouble even starting eating fats again
because they've been told not to eat
them for so long so um I think a theme
of this video is is that Tom is in a
world very different than my clinical
world so if you're one of my patients
the reason you probably went on a keto
diet is not to win a marathon or it's
probably to reverse obesity diabetes
some other metabolic issue it might even
be to get rid of migraine headaches
heartburn iral vowel syndrome all of
these different things so the reason
you're going on it has medical
significance in fact most other doctors
would give you a medication for it so if
you're doing it for these reasons it's
more likely that you're going to stick
to it the other interesting thing that
he didn't mention but comes to my mind
is that if you learn a system that's
difficult it's going to be harder to
stick to it so the the method that I
teach is actually very simple which
makes it easier to do for a longer
period of time like even though you're
not doing this low carb thing anymore
you've learned that these certain fats
aren't a problem right that you can have
them it's actually made for a more
well-rounded person but I think that
Allure got a lot of people in and then
just like anything you try something for
a while and you get used to it and it's
the honeymoon period's over and it's not
as great anymore so that could have been
a big reason now I think that some of
the 180s that people have done where
they almost seem anti- keto now that
could have been avoided by just
utilizing keto as a tool in the toolbox
from the get-go now what I mean by that
is just understanding that keto should
be treated as a hormetic stressor right
it's almost like throwing a weight vest
on like sometimes it it makes some
things more difficult it makes some
things easier but at the same time it's
training your body in a different medium
and you need to look at keto in that way
rather than just adopting it as your
Forever lifestyle because maybe that's
not
realistic so I don't quite understand
that I I I look at of course I've been
thinking about a keto diet and doing
research on this now for over 25 years I
think a keto diet is probably one of the
healthiest diets you can do in the long
run it's
not more of a stressor than any other
kind of diet that you can do if you do
it in a in a reasonable way with real
foods not adding in extra oils and
worrying about uh you know where the
food comes from all the time the super
clean kind of concern that people have
so I don't see the diet as a stressor I
don't understand this one maybe it's not
realistic for a human to never have a
carb again right so if you adopt that
mindset then you feel like you're
pigeonholed you feel like you're trapped
you feel like you're restricted and
human beings can only feel restricted
for so long before they just rebound
right so that's my personal opinion on
really the main reason the next one is
possibly
distrust in dogmatic behavior and
dogmatic groups a lot of times we as
people like a little bit of tribalism
because we like Community but we don't
like dogmatic Behavior okay we get a
little bit turned off by that and when
members of our own Community are
starting to sound extreme we sort of
have a social proof reflex to sort of
avoid that even if it's happening
subconsciously and I noticed that even
happened with myself whereas someone
that was a big part of the keto
Community when some people started
getting so loud and not to mention
somewhat loud and inaccurate it pushed
me away it made me think maybe I don't
want to be affiliated with this I like
it for my own reasons but I don't
necessarily want to be affiliated with
this loud partially incorrect group when
I say incorrect I just mean twisting
science or misunderstanding things well
so that's interesting again thinking
about Tom's background he hasn't gone
through medical school or or or training
in obesity medicine or and I'm past
president of the Obesity medicine
Association which is a group of
thousands of doctors I I see that you
can be a doctor and do things in
different ways I I have I guess a bigger
tolerance for being able to do things in
different ways um there are a lot of
different kinds of cars and there are a
lot of different kinds of Keto diets so
I don't know that there's one best way
and it maybe that Tom's trying like a
lot of the influencers to come up with
the perfect diet I don't although he
doesn't seem to have that delusion that
he'd be able to come up with the perfect
diet like some some influencers and I
don't think that we know the perfect
diet uh by any means but so it could be
that he's not aware that there are
actually lots of different ways to be a
doctor or a personal trainer and or to
teach diet
and and just because someone else is
using a keto diet it doesn't mean that I
have to embrace everything that other
person is talking about that's just from
my experience with lots of different
doctors having lots of positive effects
with their patients so I think we've had
a nature to just kind of say maybe I I
step away from that but I encourage
people to find the reasons that you do
it not other people because those other
people should not scare you away from
doing something that made you feel
really really good now the next one is
one that's a little bit more
physiological and this is something that
I've seen a lot of people encounter and
that is a micronutrient deficiency now
what I mean by this is if you are eating
lower quality cuts of meat lots of
processed meat lots of processed cheeses
things that by all means still fit the
ketogenic macros but you're not actually
paying attention to food quality it does
not take long for a micronutrient
deficiency to develop both from a
mineral side of things and purely water
soluble and even some fat soluble
vitamins remember on a lower
carbohydrate diet you lose more water
because low levels of insulin allow you
to excrete more what ends up happening
is you lose those water soluble vitamins
and if you're not replenishing them and
paying a really really critical role in
scrutinizing what goes in your mouth you
could end up in a bad spot so I don't
agree I but it may be a selection bias
it may be because my population that I
teach aren't as high functioning
athletic uh uh remember Tom's a personal
trainer and may have a different sort of
following that are that and I remember
Tom doing a longdistance run on a
different video and and he had a muscle
cramp and and that where he's getting
into trouble here with a cramp so I have
not seen micronutrient deficiency using
a clinical keto diet taught in the right
way you now if he's talking about having
salt and having potassium and magnesium
absolutely if you're uh shifting and
you're going to do a low carb diet for a
long period of time you have to pay
attention to get enough salt and enough
magnesium I usually don't throw that out
at all at the first visit because you
know if you've been told not to eat fat
and not to have salt and I say all these
different things all at once I usually
unfold it slowly over time but any
muscle cramp issue that comes on is a
magnesium issue you want to make sure
you're having enough magnesium
replacement milk and magnesia uh is a
great way to an inexpensive way to get
magnesium there are all sorts of other
supplements that you could be using uh
but um I I don't see these micronutrient
deficiencies and and I don't see any
data you know study here from Tom but he
does have a lot of clinical experience
meaning with people that he's been a
personal trainer with I've always been a
big fan of keeping High vegetable
content in my diet like keeping a high
amount of cruciferous vegetables trying
to focus on getting things like some
organ meat now and then so that I'm
getting a lot of vitamins and minerals
that I might be missing from some of the
starchy vegetables and some of the
starchy carbohydrates and fruit that I
might not be having on a ketogenic diet
so the language again it might not be
getting I I I need some evidence I do
also think that as much as it sounds
cheesy because we all probably grew up
in this era of like vitamins being
pushed down our throat right like you
got to take your multivitamin it's the
only way to be healthy I think as a
defense to that we've sort of pushed
away multivitamins but the recent
literature is demonstrating that
multivitamins are quite strong and
especially on a lower carb protocol or
just any diet in general like a good
multivitamin is quite powerful like it
fills gaps I think where people run into
problems is they treat it as a crutch no
it's there to fill gaps you know you ate
well today but maybe you're missing out
on some thyine maybe you're missing out
on B6 right you need whatever you take a
multivitamin you fill those gaps and no
harm no fowl but a lot of the
multivitamins have preservatives in them
they have weird things they have sugar
added to them people are always asking
the multivitamin that I recommend I do
take one and this is the honest very
honest truth I take one from bowar
nutrition it's three capsules a day but
it's got all kinds of interesting things
in it and one of the things I notice is
even with their B12 they're using methyl
cobalamin they're not using cyan
cobalamin which is like a cheap shortcut
to vitamin B12 bottom line is I put a
link down below yes they are a sponsor
on this channel but they sponsor this
channel because I legitimately use their
products not the other way around and
that truly is the truth I've met several
vitamin manufacturers and presidents and
or owners and um they all think theirs
is the best and I've seen some even
developed for low carb keto diets that
have a little bit more of this a little
bit less and then I am not really sure
any of that's necessary as long as
you're eating good real food this next
one is a very real thing the online
pressures dare I even say a little bit
of bullying right and it's almost
academic bullying and I put myself up
for scrutiny here by saying this but
whenever you talk about a low carb diet
or keto you immediately get blasted as a
zealot as a grifter as someone that is
anti-science simply because it goes
against the grain of normal conventional
nutritional wisdom but it doesn't mean
that it's wrong there's a lot of things
that are more Fringe a lot of things
which by the way keto is not Fringe a
lot of things that are a little bit more
narrow that haven't gotten broad yet
that may look a little bit foreign and
strange on the surface but by no means
should be bullied or teased or made to
feel like a complete lunatic I'm well so
that's interesting I suppose as an
influencer he might be accused of being
a grifter to making money off of the
products he sells but in my experience
if if you're my patient it's more like
you're trying to do this in a family and
you're trying to figure out how to feed
the children and or or your your mother
comes with a pecan p
once a year and you're trying to figure
out how to not have it or just have a
taste of it so the very little I don't
feel or sense that there's the same
level of of bullying at least among my
patients especially if you're saying you
know I can't have that food because I
have diabetes or I can't have I'm eating
this way because I'm reversing my
diabetes and I'm losing weight and it's
going great you know no one's going to
interfere with that if you put it in
those terms again it's why are you doing
it if it's a medically significant sort
of thing then I I hope your family and
friends respect that and being able to
have a discussion about it you may
influence somebody who is actually
initially negative toward you over time
those people can come around in my
experience it's about six to 12 months
when the husband or the wife watches and
then starts to follow it's not an
immediate response it might actually be
negative at first I'm sure if you've
done keto you've been called at all
you've been called dogmatic you've been
called a zealot you've been called
probably crazy a lot of negative things
and sometimes you even get pushed into a
corner where you just have to say you
know what I'm not going to argue I know
what works for me and this is where it
can be tough and I know a lot of people
a lot of influencers that were actually
very esteemed even academic influencers
that said you know what I just am not
going to talk about it anymore is the
lifestyle I'm going to live but I'm just
not going to talk about it because all
it does is open up a can of worms of
negativity so I think even though you
might see people quitting keto or people
talking about it less I talk to a lot of
people that still cycle in and out of it
they just don't publicly talk about it
anymore because it's too much pressure
like I understand I get that but what I
want you to remember is that you're just
finding your way and people can say
whatever they want but you got to do
what works for you and even though they
may have negative things to say you're
just doing what's best for you you and
finding your way and it's not with
malicious intent you're not trying to
you know save the world you're just
trying to fix yourself well and there's
a big distinction in my experience of of
being someone who's following a certain
way of eating to fix yourself and then
you're not proz or trying to get
everyone else to eat your way so there's
a big difference between my my view of
the typical vegan approach was to which
is to get everyone else to become vegan
and or a keto approach where really
we're just trying to get healthy and
trying to teach other people if they
want it's a it's a a different in a
church kind of thing it's a very
different some religions you go out and
you pound on the pavement on doors and
and you spend a year going around trying
to get converts and in other churches
it's the the last thing you want to do
is to try to get new converts and so
anyway the if you're Zealot about it
because you're feeling so good I've seen
that happen just you know tone it down
you realize other people might not
respond to you the way the the way that
you're feeling and and just you know
wait it out usually it's a a matter of
weeks to months before people will go
out you really have had good results and
they'll follow the next one is really a
misinterpretation of science like we're
misinterpreting a lot of things and this
is happened in the keto communities but
it's also happened throughout the
internet I'll just give you a perfect
example there were studies that have
come out that have said okay well the
ketogenic diet or a low carb diet uh
will make you diabetic or will increase
your or decrease your glucose tolerance
these are not accurate when they're
Twisted right like people will take
these studies and make huge claims
online that scare people away from the
ketogenic diet and actually get people
to stop because they're saying I'm going
to make myself diabetic when in reality
an increase in glucose on a ketogenic
diet is entirely normal because you're
reallocating glucose to the brain
because the muscle cells don't needed as
much so glucose levels temporarily go up
but as soon as carbohydrates are cycled
back in which huge important point they
should be occasionally glucose tolerance
improves again so and there's rodent
model and human model data support this
but what happens is science comes out
and the science is nice and even keeled
but people grab it and they do what they
want with it and they put their own
title on it and then there's all kinds
of different mediums out there that look
scientific but they are not and they
give a scientific title that is
completely distorted a perfectly even
keed study a lot of these studies
although some are funded by different
organizations and that definitely exists
a lot of them are even keeled and they
tone down their conclusions their
abstracts accordingly it's just what we
do with them on social media and
unfortunately that's what the mainstream
sees so because of that sort of
misinterpretation people abandon keto
and I'm not saying they shouldn't I'm
saying saying that hey well maybe you
should listen to both sides of the
equation and try to weigh in when you
should do keto and when you should not I
want you to remember that when new
literature comes out and this channel is
all about new literature you need to
learn to grow from the literature grow
from the science not react because one
study is not the end of the world
especially if it's a mechanistic or just
a rodent model study it doesn't pave the
way for the rest of your life but it
gives you another nugget another little
tool in that tool box say hey how can I
do this better how can I grow versus
react well I I like his approach and I
can see why he's very popular for those
who want scientific information about
keto diets there was one little thing in
there that did you catch it where he he
said um that everyone should eat carbs
every every now and then i' I'd like to
learn more about that because I'm not
sure if that was paying homage to some
someone or or to carbs or or whether
there's actual science around that I'm
not sure that that's actually necessary
and a huge one and one that I deal with
all the time whether it's special forces
whether it's military in general whether
it's law enforcement whether it's just
Flatout CrossFit or people that are
workout performance oriented is going to
be performance they notice a decline in
their performance over time and there's
a couple of things that go on if you do
not adere to a strict ketogenic diet and
you live in that gray area so one moment
to contextualize this if you're a
patient of mine you might be coming to
see me and you can't even get out of the
wheelchair or or your knee pain is so
bad you're you're going to lose weight
so you can get a knee replacement this
doesn't apply to you at all and kind of
a big take on point of a lot of the
information on the internet including
the information here that Tom has is
that he's talking about a different
population
not people in the clinic who are trying
to reverse serious metabolic issues and
and often they can't do any exercise and
and no you don't have to exercise to
lose weight you can do it just by diet
change so a lot of the information here
is really reserved for those who are
trying to remember Tom's background he's
a personal trainer and and so he's
trying to teach people are really high
functioning that said the the you want
to do a keto diet in a medical clinic
with someone who understands how to take
away medications and that is something I
wouldn't ask Tom to do and then asking
him or asking me to treat one of his
clients doing CrossFit he wouldn't want
me doing that because I don't know how
to tailor the information to someone
doing that or high performance although
there are people who are winning records
in record time by being fat burners it
may take time for you to totally keto
adapt it's called or fat adapt of
occasionally having a little bit of
carbs but you're not like full keto that
can mess you up and that's simply
because when your glycogen levels are
well not your glycogen but your Ketone
levels are high enough for a long enough
period of time and you're actually
getting yourself low carbon enough
eventually your body will establish new
ways to create carbohydrates and restore
muscle glycogen this takes time it takes
90 days sometimes more and some of these
longer studies demonstrate that this
continues to change over the course of
one and two years where the longer you
are lower carb the more efficient your
body is at restoring glycogen from other
substrates So eventually you have just
as much glycogen as you would otherwise
which yeah so if you're wanting to learn
more about athletic performance and low
carb keto diet so I highly recommend two
documentary films one called serial
killers c r e a l kill killers and
serial killers 2 where you're going to
follow two people who keto adapt it took
them six months to fully burn fat at the
maximal level they they waited until
they got to their ASM toote or the
highest level that didn't change then
they went into a rowboat and rode from
San Francisco to Hawaii and broke the
world's record by 15 days I mean heroic
but what wonderful film you get to meet
Steve finny who's one of my teachers and
if you have any question about how to
fine-tune keto with athletic performance
I'm not the one to to be the expert I
would refer you to people like Tom
people like Zach bitter who is the ultra
marathon champion of the world he is a
low carb kind of guy and there are
people who actually will Coach you in in
performance and keto at the same time
means that you can could do Anor robic
activity just fine but people don't go
strict keto for a year or two candidly I
did and I think it made a huge
difference as to why I could perform at
a high intensity in a ketogenic State on
the other side of the equation people
that do say okay I'm going to have a
little bit of carbs to fuel my workouts
or post-workout to backload or whatever
they're not adding enough they're
putting themselves right back into
metabolic Purgatory in this like gray
area of the body not knowing what to do
it's okay if you're going to fuel for a
workout fuel appropriately have 75 G of
carbs or something chances are You're
athletic enough and you're moving enough
to burn it and you're still going to be
in a ketogenic State and let's abandon
this whole keto fixation for a second
are we trying to achieve ketones or are
we trying to achieve optimal Human
Performance and result so low carb is
your lifestyle and you periodize your
carbohydrates around your workout then
carb up appropriately and get that dang
workout in and then go back to low carb
after your workout window it's plain and
simple so you don't need to be dogmatic
with your approach to anti- keto just
because you're no longer keto you've
learned something valuable and it's a
new tool in your toolbox I'll see you
tomorrow remember there are different
populations of people and and he's in
his mid-30s so always consider the
source consider that if someone did this
for their own personal benefit why did
they do it if you're doing this to
reverse diabetes or or if you're doing
this to reverse diabetes or other
metabolic problem don't pay attention to
the details of of what he's talking
about but it's a good exercise in
learning which videos to to listen to
which ones to not listen to and if
you're uh trying to ultimately improve
your metabolic
performance there other resources that
those videos that I mentioned serial
killer serial Killers too there also are
books by Steve finny and Jeff vck the
Art and Science of low carbohydrate
performance is an excellent book and
then follow the research by Jeff volik
vek and Professor Tim noes n o a KES I
hope that's helpful and if you've liked
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