This Is What Happens When You Stop Eating Carbs

Summary

This video discusses the physiological effects of ketogenic diets, particularly their impact on stress hormones, thyroid function, and exercise performance. It highlights how limiting carbohydrates can elevate cortisol and other stress hormones, impair thyroid function, and increase protein breakdown. The video stresses the importance of carbohydrates in balancing hormones, improving exercise recovery, and supporting metabolic health. Key benefits of adding carbs include improved thyroid function, better hormone regulation, and enhanced performance during physical activities. The speaker suggests that long-term ketogenic diets may not be ideal for everyone and encourages regular monitoring of thyroid health for those on such diets.

Takeaways

• 😀 Limiting carbohydrates on a ketogenic diet leads to increased stress hormones such as cortisol, epinephrine (adrenaline), and glucagon.
• 😀 Glucagon, a stress hormone, remains elevated when carbohydrates are limited, whereas cortisol and epinephrine may attenuate over time.
• 😀 Adding carbohydrates to the diet, especially for athletes or non-intense exercisers, improves cortisol metrics, recovery, and thyroid function.
• 😀 Optimal thyroid function is essential for maintaining a healthy metabolism, energy levels, and other bodily functions, including libido.
• 😀 Long-term ketogenic diets may impair thyroid function and bone health, as seen in studies on children with epilepsy.
• 😀 Regular checks of thyroid hormones (TSH, T4, T3) are recommended for those on a ketogenic diet due to its potential effects on thyroid health.
• 😀 Many people on long-term ketogenic diets show suboptimal thyroid hormone levels, particularly total T3 and free T3.
• 😀 Ketogenic diets can elevate cortisol levels by decreasing cortisol inactivation and increasing regeneration in the liver, leading to higher cortisol in the body.
• 😀 Excess cortisol, resulting from low-carb diets, can cause a range of long-term health issues, including cardiovascular problems.
• 😀 Carbohydrates are beneficial for exercise performance, as they help reduce cortisol and support immune function after intense physical activity.
• 😀 Carbohydrate intake helps attenuate the rise in stress hormones like cortisol and reduces immune suppression following exercise.

Q & A

How do ketogenic diets impact stress hormones in humans?

Ketogenic diets, particularly those that limit carbohydrates, lead to an increase in stress hormones such as cortisol, epinephrine (adrenaline), and glucagon. While cortisol and epinephrine may decrease over time, glucagon remains elevated on a low-carb diet, contributing to a stress response.

What effects do carbohydrates have on athletes and non-athletes on ketogenic diets?

Studies show that adding carbohydrates to the diet of athletes or non-athletes improves various health metrics. These improvements include better cortisol levels, improved recovery from exercise, and better thyroid hormone function, which is crucial for maintaining metabolic balance.

Why is thyroid hormone function important for health?

Thyroid hormones regulate the body's metabolism, acting as a 'thermostat' for energy expenditure. Optimal thyroid function is necessary for maintaining a healthy metabolism, energy levels, and even libido. Dysfunction in thyroid hormones can contribute to health issues, including cardiovascular disease.

What are the effects of ketogenic diets on thyroid health?

Several studies show that ketogenic diets can negatively impact thyroid hormone levels, especially in individuals with epilepsy. These diets can cause thyroid dysfunction, with some patients needing thyroid hormone supplementation to maintain proper levels.

How should people on ketogenic diets monitor their thyroid function?

It's recommended that individuals on a ketogenic diet, especially long-term, monitor thyroid markers such as TSH, T4, T3, free T3, free T4, and reverse T3. Many people on ketogenic diets have suboptimal levels of T3 and free T3, which could indicate a problem with thyroid function.

What are the potential risks of chronically elevated cortisol levels due to a ketogenic diet?

Chronically elevated cortisol levels can lead to various health issues, including sleep disturbances, increased anxiety, and a weakened immune system. Prolonged high cortisol levels can also increase the risk of cardiovascular disease.

What did the study on obese men and low-carb diets reveal about cortisol metabolism?

The study found that a low-carbohydrate diet (with only 4% carbs) in obese men led to increased cortisol levels. This was due to reduced inactivation and increased regeneration of cortisol by a specific enzyme, resulting in higher cortisol levels in the body.

How does a very low-carb diet affect protein breakdown and thyroid function?

In a study of healthy males, a diet with only 2% carbohydrates increased protein catabolism (breakdown) and lowered thyroid hormone levels, particularly T3. This suggests that very low-carb diets can have negative effects on muscle tissue and thyroid function.

How do carbohydrates influence testosterone and cortisol in exercise?

Carbohydrates have been shown to improve free testosterone levels and reduce cortisol after intense exercise. This suggests that consuming carbohydrates after exercise can help balance stress hormones and support recovery.

What impact do carbohydrates have on immune function during exercise?

Carbohydrates consumed during exercise help reduce the rise in stress hormones like cortisol and limit exercise-induced immune suppression. This makes it easier for the body to recover after exercise and maintain a healthy immune system.