WHY EVERYONE IS QUITTING KETO? (EXPLAINED) - Dr. Westman Reacts

Summary

In 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

00:00

🤔 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.

05:02

🛠 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.

10:04

🏮 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.

15:07

🥦 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.

20:09

💪 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.

25:10

🚴‍♂️ 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.

Keywords

💡Keto Diet

The keto diet, or ketogenic diet, is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. In the video, Dr. Eric Westman discusses the reasons why some people might be quitting the keto diet, suggesting that it could be due to various factors such as embarking on it for the wrong reasons, lack of understanding, or physiological challenges. The term is central to the video's theme as it explores the sustainability and effectiveness of the diet.

💡Tom Del

Tom Del is mentioned as an influential YouTube influencer on the keto diet. He is recognized for his entrepreneurial and personal training endeavors, which have contributed to the keto diet's popularity. The script references Tom Del to highlight the impact of social media and influencers on the adoption and eventual discontinuation of the keto diet.

💡Hormetic Stressor

A hormetic stressor is a substance or process that causes a beneficial stress response and triggers an adaptive response in the body. In the context of the video, Dr. Westman suggests treating the keto diet as a hormetic stressor, implying that it should be used as a tool to train the body in a different metabolic state rather than a permanent lifestyle change.

💡Micronututrient Deficiency

Micronututrient deficiency refers to a lack of essential vitamins and minerals required for various bodily functions. The script discusses how a poorly planned keto diet could lead to such deficiencies, especially if it involves consuming low-quality cuts of meat or processed foods that fit the keto macros but lack nutritional value. This concept is important as it highlights the need for a well-rounded, nutrient-dense diet even when following a keto diet.

💡Dogmatic Behavior

Dogmatic behavior is characterized by an unwavering adherence to a set of beliefs or principles, often to the point of intolerance for other viewpoints. In the video, Dr. Westman mentions that people might quit the keto diet due to distrust in dogmatic behavior and groups, suggesting that extreme positions within the keto community could alienate potential adherents.

💡Athletic Performance

Athletic performance refers to the ability of an individual to perform physical activities at a high level. The script touches on the impact of the keto diet on athletic performance, noting that some individuals might experience a decline in performance if they do not properly keto-adapt or if they consume an inconsistent amount of carbohydrates. This concept is significant as it addresses the practical considerations of the diet for those involved in high-performance activities.

💡Keto Adaptation

Keto adaptation, also known as fat adaptation, is the process by which the body becomes efficient at using fat for fuel instead of carbohydrates. The video discusses the importance of this adaptation period for athletes and individuals looking to optimize their performance on a keto diet, emphasizing that it can take time for the body to adjust and that consistency is key.

💡Metabolic Issues

Metabolic issues refer to a group of conditions that disrupt the body's normal metabolic processes, such as obesity and diabetes. Dr. Westman differentiates between those who adopt the keto diet for quick weight loss and those who do so to address serious metabolic problems. This distinction is crucial as it frames the keto diet as a potential therapeutic intervention rather than just a dietary trend.

💡Multivitamins

Multivitamins are dietary supplements that contain a combination of vitamins and minerals. The script suggests that multivitamins can be beneficial, especially on a low-carb or keto diet, to fill in any nutritional gaps that might occur due to the restrictive nature of the diet. This concept is relevant as it challenges the common notion that multivitamins are unnecessary or even harmful.

💡Misinterpretation of Science

Misinterpretation of science refers to the incorrect or misleading representation of scientific findings, often due to sensationalism or lack of understanding. In the video, Dr. Westman criticizes the misinterpretation of studies related to the keto diet, which can lead to confusion and abandonment of the diet by those who are influenced by such misinformation.

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

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