The keto mistake I wish I could undo

Summary

The speaker shares her personal journey with the ketogenic diet, initiated by her mother's battle with cancer. Initially, they experienced benefits like reduced cancer and weight loss but encountered challenges, including overconsumption of fats and reliance on keto desserts. The narrative emphasizes the importance of managing fat intake, avoiding sugar substitutes, and finding non-food activities to stimulate oxytocin. The speaker also discusses the need for proper ketone measurement, adapting the diet by reducing meal frequency and implementing time-restricted eating to maintain metabolic benefits.

Takeaways

• 🏥 The narrator's mother's battle with cancer and her refusal of chemotherapy led to the discovery of the keto diet.
• 🍽️ Transitioning to a high-fat diet is crucial for restoring cholesterol levels, which are essential for hormone production.
• 🚀 The initial weeks on a ketogenic diet can lead to significant improvements in energy, immune system, and metabolism.
• 🥩 Overindulging in fat for an extended period can lead to a plateau in results, as the body adapts to the new metabolic state.
• 📉 Blood sugar levels can initially drop on a keto diet, but the body may adapt, leading to a decrease in circulating ketones.
• 🍰 Avoiding sugar substitutes and keto desserts is recommended to prevent substituting one unhealthy habit for another.
• 🧩 Engaging in activities that stimulate oxytocin, such as playing games or puzzles, can help replace the comfort provided by food.
• 📊 Measuring ketone levels is important for tracking progress on the keto diet, but it should be done with blood tests for accuracy.
• ⏰ Implementing time-restricted eating, or closing the eating window, can further stress the metabolism and increase ketone production.
• 💉 Using the side of the finger and spring-loaded lancets can make the process of testing ketone levels via blood less painful.

Q & A

What was the initial trigger for the speaker's mother to start a keto diet?

The speaker's mother began the keto diet after her third battle with cancer, refusing chemotherapy due to its devastating effects, and the speaker suggested a change in diet.

How did the speaker's mother's cancer condition improve after starting the keto diet?

Six weeks after starting the keto diet, the speaker's mother's cancer was down by 70 percent.

What is the first mistake the speaker made while transitioning to a keto diet?

The first mistake was being gluttonous about too much fat for too long, which is not ideal when transitioning to a high-fat metabolism.

Why is it essential to nourish fat-based hormones during the initial phase of the keto diet?

It is essential to nourish fat-based hormones because they begin with cholesterol, a form of fat, which is crucial for restoring cholesterol levels and subsequently producing hormones that improve energy, immune system, and metabolism.

What is the significance of the initial high-fat phase in the keto diet?

The initial high-fat phase is significant as it allows the body to restore cholesterol levels, replenish and activate fat-based hormones, which in turn improve the immune system, energy, and metabolism.

Why did the speaker's results stall on the keto diet?

The speaker's results stalled because they remained in the high-fat, three-meal phase for too long, which should have only lasted four to six weeks, but they stayed there for months.

What is the advice given for those who are used to consuming comfort foods or desserts?

The speaker advises replacing the habit of consuming comfort foods or desserts with community and other activities that enhance oxytocin, such as playing games, rather than replacing them with keto desserts.

Why is it important to measure ketones while on the keto diet?

Measuring ketones is important to ensure that the body is in a state of ketosis and effectively burning fat for energy, which is the goal of the keto diet.

What is the significance of closing the eating window in the keto diet?

Closing the eating window, or time-restricted eating, is significant as it further stresses the metabolism, leading to a higher wave of ketones for a longer period of time, thus enhancing the benefits of the keto diet.

What is the pro tip given for those who are afraid to prick their finger to measure ketones?

The pro tip is to use the side of the finger and a spring-loaded lancet for minimal discomfort when measuring ketones.

What is the speaker's advice for grocery shopping after starting the keto diet?

The speaker advises watching a specific video before shopping to avoid buying unnecessary high-carb items, which can save money on groceries.

Outlines

00:00

💉 The Keto Journey and Its Challenges

The speaker shares a personal story of their mother's battle with cancer and how it led to their exploration of the ketogenic diet. Initially, they made several mistakes, such as consuming too much fat for an extended period. The speaker emphasizes the importance of restoring cholesterol levels and nourishing fat-based hormones during the initial stages of the keto diet. They also discuss the initial benefits of the diet, including improved energy, immune system, and metabolism. However, they note that after a while, the body adapts, and the benefits plateau. The speaker advises against using sugar substitutes or keto desserts as replacements for comfort foods, suggesting instead to find alternative activities to stimulate oxytocin and avoid focusing on food.

05:02

⏳ Time-Restricted Eating and Measuring Ketones

The speaker discusses the next phase of their keto journey, which involved reducing meal frequency to twice a day to further stress the metabolism and increase ketone production. They explain that this approach initially worked, but the ketone levels eventually dropped, indicating the need for another change. The speaker introduces the concept of 'closing the window' or time-restricted eating, suggesting that moving meals earlier in the day can help maintain higher ketone levels. They also share a tip for those hesitant to measure ketones through finger pricking, recommending using the side of the finger and spring-loaded lancets for less discomfort. Lastly, the speaker advises viewers to watch a specific video before grocery shopping to avoid purchasing unnecessary carbohydrate-rich foods.

Keywords

💡Cancer

Cancer refers to a group of diseases characterized by the uncontrolled growth and spread of abnormal cells. In the video, the speaker's mother is battling her third bout with cancer, which is a central theme as it prompts the exploration of dietary changes as a means to combat the disease.

💡Chemotherapy

Chemotherapy is a type of cancer treatment that uses one or more drugs to kill cancer cells. The mother in the video refuses chemotherapy due to the severe side effects she experienced from previous treatments, leading the family to explore alternative approaches like the ketogenic diet.

💡Ketogenic Diet

The ketogenic diet, or keto diet, is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. In the context of the video, it is adopted as a lifestyle change to manage the mother's cancer and improve overall health.

💡Fat Metabolism

Fat metabolism refers to the process by which the body breaks down fats for energy. The video emphasizes the importance of transitioning to a high-fat metabolism, which is a key aspect of the ketogenic diet, to nourish the body's fat-based hormones and improve health outcomes.

💡Cholesterol

Cholesterol is a waxy, fat-like substance that is essential for the body's functions, including the production of hormones. In the video, cholesterol is highlighted as a form of fat that the body needs to restore, especially during the initial phase of the ketogenic diet, to support hormone production.

💡Hormones

Hormones are chemical messengers in the body that regulate various functions, including metabolism, growth and development, and immune response. The video discusses how a high-fat diet can influence hormone levels, particularly those derived from cholesterol, which can have a positive impact on health.

💡Ketones

Ketones are water-soluble molecules that are produced as a result of fat metabolism when glucose is not available. The video describes how the body adapts to using ketones for energy during the ketogenic diet, which can lead to improved energy levels and health benefits.

💡Adaptation

Adaptation in this context refers to the body's adjustment to new conditions, such as a change in diet. The video explains how the body adapts to the ketogenic diet by initially benefiting from the influx of ketones but then stabilizing, which may require further dietary adjustments to continue seeing benefits.

💡Time-Restricted Eating

Time-restricted eating, also known as intermittent fasting, is an eating pattern where food is consumed during a limited number of hours each day. The video suggests that narrowing the eating window can further stress the metabolism and increase ketone production, which can be a strategy to overcome plateaus in ketone levels.

💡Oxytocin

Oxytocin, often referred to as the 'love hormone' or 'bonding hormone', is a hormone that plays a role in social bonding, stress reduction, and trust. The video encourages finding alternative activities to replace the comfort provided by food, which can stimulate oxytocin production and support a healthier lifestyle.

💡Measuring Ketones

Measuring ketones is a way to track the level of ketones in the body, which can indicate whether the body is in a state of ketosis. The video emphasizes the importance of monitoring ketone levels, suggesting that urine strips can be used initially but that more precise methods may be needed for long-term management.

Highlights

The doctor's mother refused chemotherapy after her third battle with cancer.

The doctor advised her mother to go home and eliminate carbs from her diet.

Six weeks into the keto diet, the mother's cancer reduced by 70 percent and the doctor lost 10 pounds.

The importance of nourishing fat-based hormones during the initial phase of the keto diet was emphasized.

Cholesterol is crucial for the production of fat-based hormones in the body.

The first few weeks on the keto diet can significantly improve energy, immune system, and metabolism.

The doctor initially consumed too much fat for an extended period.

The body adapts to the high-fat diet, and it's essential to progress to maintain benefits.

The doctor's blood sugar levels stabilized after starting the keto diet.

Ketones hit the system, leading to improved well-being and changed metabolism.

The doctor's results stalled due to not progressing beyond the high-fat, three-meals-a-day phase.

Sugar substitutes and keto desserts are not recommended on the keto diet.

The doctor suggests finding alternative activities to replace the desire for sweet treats.

Measuring ketones is crucial to ensure the body is in ketosis and adapting to the diet.

The doctor recommends using urine ketone strips and blood ketone meters for accurate measurement.

Reducing meal frequency to two meals per day can stress the metabolism and increase ketones.

Time-restricted eating, or closing the eating window, can further stimulate metabolism and ketone production.

The doctor provides a pro tip for painless finger pricking for blood ketone testing.

A video recommendation is given for grocery shopping on a keto diet to save money.

Transcripts

the most difficult question a doctor

gets came from my mom she fought her

third battle with cancer and we stood in

the hospital Lobby coping with the fact

that her cancer was back she refused

chemotherapy after the devastation the

last round had caused and she asked me

if it was you what would you do I told

her go home throw out the carbs and I

did it with her six weeks later her

cancer was down by 70 percent and I had

lost 10 pounds this is where our keto

Journey began but we made a ton of

mistakes in the beginning first mistake

I was gluttonous about too much fat for

too long when transitioning to a high

fat metabolism it is essential to

nourish your fat based hormones your fat

based hormones all listed here begin

with cholesterol which is a form of fat

and in the beginning it is crucial for

your body to restore the amount of

cholesterol in motion

from that cholesterol you make all those

hormones and this is why the first few

weeks of Keto feel amazing and do

improve your energy your immune system

and your metabolism in the beginning I

was just like you all of these fat based

hormones were inside my fat cells and

when I changed the chemistry these

hormones not only replenished but now

we're active and we're able to leave my

fat cells and enter back into my lean

tissue where they improved my immune

system and my energy I never felt hungry

eating so much fat I loved it it tasted

great kept me full but like anything on

the ketogenic diet things stabilized and

I needed to move on stress my metabolism

further in order to continue to get

benefits from this new way of living

this is probably what my blood sugars

look like before the ketogenic diet

three meals a day but my processed foods

shot my blood sugars way up

starting on the ketogenic diet those

blood sugars lowered when I only took in

20 total carbs at the same time a wave

of ketones hit my system which is when I

started feeling so well this also

changed my metabolism but as predicted

my body adapted and those ketones

settled down to only the ones I was

using during this time of adoption my

results stalled the fact that I

accidentally missed a meal should have

given me a clue that the chemistry was

carrying me I was doing great

but I didn't do the next step I didn't

move on to only two meals per day this

phase of high fat three meals the

gluttony phase should have only lasted

for four to six weeks but I stayed there

for months so during this time I wasn't

really testing I was just enjoying this

improved metabolism and the stall kind

of went unnoticed in my high carb life I

used food to comfort and I was trying to

do the same thing in this ketogenic

lifestyle using sugar substitutes or

trying to recreate those Comfort foods

without the carbs just don't stay away

from the fat bombs and the keto desserts

this is not a good plan you would not

tell an alcoholic to replace whiskey

with wine don't replace dessert with

keto desserts replace it with Community

if you're used to that sweet something

after a meal find a different activity a

board game a card game or other places

where you enhance your oxytocin where

you stimulate that loving hormone within

yourself this is a far better plan than

a fat bomb so here's some of the ways

that I mine my oxytocin I pray I write a

gratitude list I like playing with a dog

I love puzzles when I'm looking for

distraction my husband and I will find a

good show to watch we play games

together we do anything to not focus on

the food as we're trying to wind down

from the day which brings me to my

biggest mistake mistake number three and

that is measuring yes you are not on the

ketogenic diet if you're not circulating

ketones those urine ketone strips are

great and I tell patients to pee on them

first thing in the morning it's great

affirmation that you are making and

circulating ketones but I waited a whole

year to prick my finger and prove that I

was circulating ketones once I was keto

adapted because that's when these

ketones in circulation fall and you

really do need a better form of

measurement in order to know if you're

circulating ketones so here's what my

system looked like when I went to two

meals per day and at first it was a

great stress of my metabolism only

eating twice a day this resulted in a

wave of ketones

but it wasn't long before my ketones

dropped below 0.5 in circulation and

this is when I should have stimulated my

metabolism again the best way to do that

was to shrink the hours per day that I

allowed myself to eat this is called

closing your window or time restricted

eating I did what most people did when I

shrunk my eating window I didn't eat in

the morning I just had a meal around

noon and one in the evening

and this worked okay at first but it

didn't take long for those ketones to

sink again you'll notice that that

morning sugar is still pretty high it's

like a half a meal that's happening in

my blood system even though I never ate

the best way to stimulate that

metabolism and get a higher wave of

ketones for a longer period of time is

to move those two meals earlier in the

morning overlapping that morning rise in

glucose was the first time you eat

decreases the number of times that

insulin surges for those of you that are

afraid to prick your finger here's a pro

tip use the side of the finger also use

one of these spring loaded lancets you

don't feel it or at least it's so tiny

you shouldn't complain after you've

thrown out all your carbs watch this

video before you shop it will save you a

lot of money in groceries