This week I had dinner at a great steakhouse in New York with a very good friend. In the next few years NAFLD will become the number one indication for liver transplantation not a typo.
So what gives, you may be thinking. Is Peter Attia not Mr. Well, my friend suggested it might be time for another one of the dreaded what-do-I-eat posts. Anyone who knows me or who has read this blog for a while will appreciate the fact that I loathe talking about what I eat. Because, it unfortunately gets interpreted by many as what they should eat.
I have specific genetic factors, epigenetic alterations, and goals. These factors coalesce to shape my behavior — how I exercise, what I eat, what I supplement. The day before I emailed the owner and general manager, both friends, and asked for them to have one of our favorite off-menu items on hand the best sushi in San Diego. They happily obliged and asked which of their desserts my wife would most like. I said something to the effect of: well, they are all great, so you pick. We sang Happy Birthday, blew out the candles, and my daughter and wife, themselves already stuffed, proceeded to have a small forkful of each of the six desserts.
In an instant I felt both wonderful and horrible. Their jaws on the table the whole time. I could barely get up from the table. That night, when we got home, I had a horrible headache.
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I eventually got a few winks of sleep. Clearly I was out of ketosis. I told my wife I was going to repeat this experience on Thanksgiving. As such, and despite how far in advance this was, I asked her to plan to make an extra bowl of my favorite Thanksgiving dish — candied sweet potatoes — baked sweet potatoes coated in melted marshmallows.
Thanksgiving came and went, and I repeated the same act of debauchery during the big feast.
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Sure enough, by the Sunday morning of Thanksgiving weekend, I felt back to my baseline. If you want a refresher on my point of view on sugar, definitely give this post a re-read.
Now, there are two components to this: a purely physiologic one and a behavioral one which I suspect is heavily influenced by my physiology. What about the behavioral side? If I had to guess, I think the threshold for recidivism is higher from the behavioral tipping point than it is for the physiologic one. In other words, habits matter. I can probably tolerate — physiologically — more sugar today than I can tolerate behaviorally. Sometime early in the New Year, I started really craving more vegetables.
Even in ketosis I still ate one or two salads each day most days, but I was pretty restrictive about the quantity of vegetables that had much carbohydrate in them e. But now, I wanted even more. Big heaping bowls of curry stir-fry. I have to toot my horn on this one thing.
I make a really good, creamy, spicy curry stir-fry. I realized this would probably knock me out of ketosis, especially with the large amount of tofu I mix with it and the yogurt I use to make the sauce.
Almost laughable by the standards of those around me. And I noticed I was eating less meat. When a great steak is placed in front of me, believe me, I enjoy every bite, but I found I just wanted it less. I also started craving a bit more fruit, especially berries and even apples, the former I consumed in modest amounts in ketosis, the latter I did not at all.
Because I know someone will ask — do I think red meat is harmful? Now, since everyone seems to care how much carbohydrate I consume, here is my current framework. Keep in mind, I virtually never consume breakfast, maybe once a month e.
I should point out that I spend much less time exercising than I have historically, due to time constraints. Remember, this is what I eat because of how my body works. I typically consume two heaping plates of this. Dinner — Family sushi night! I immediately realized why. While packing, and just about as I was going to grab a set, my phone rang and I was distracted. But that was neither here nor there. What was I going to do? I was pretty self-conscious that someone would notice and ask or comment, especially on a day stacked with so many back-to-back important meetings.
Amazingly, no one said anything, though I could see some people looking at them and doing the double-take. Over that lovely steak dinner I alluded to at the top of this post, I told this story to my friend who snapped the picture, below. I thought it was a new style. Previously you talked about ketones and carbs co-existing. So even with the amount of exercise you are doing depleting your glycogen you still find it hard to remain in ketosis eating the amount of carbs you eat?
Maybe in the summer with more saddle time it will be enough. All to be expected with more CHO in diet. My question is: why is the ketosis state such a big thing? Do we really need to have such a low intake of healthy carbs? Is it OK for the body to be in ketosis all the time?
How does all this translate to an approach for children? Seems to me, this is still Low in Fat? Do you cook your food with coconut oil? Almost no butter and Olive oil!! So I think, much like any other drug, I need to be really strict on my cheats and recognize that I need to be careful I fully realize this is just me and others can maintain their will power, but not me.
This has taught me a few things. Exercise is definitely not relevant to weight loss. You do not have to be fully in ketosis to lose weight. Having set yourself a goal and then achieving it, you need to have a back-up or secondary goal ready in place from the day you achieve your first goal.
Maybe, but it depends on the exercise, I suspect. Hey Peter, is there already preliminary results of the experiments? UycGvPmSxRI My wife and I eat truly enormous salads more days than not. I sort of lost perspective on just how big they are until last week when we went out to eat, which is not something we do very often. When the food arrived I thought my salad was a garnish until I realized nothing else was coming to the table.
The first time or two, I thought it was simply lack of sleep or jet lag since I will try something new on a trip and we stay up later when flying from FL to the west coast so I decided to eat some simple carbs at home to see the effect. I found that a bowl of strawberries or peanut butter and banana sandwich on ezekial bread, had no effect the next day.
Was that by design or happenstance? I never regulate it. I talked to your friend, Dr. Zubin Damania, for a good bit a few weeks ago while I was at Scripps for a conference. We both went on about how great your blog is! He talked me into getting a Precision ketone meter and pushing hard to stay in ketosis still waiting for the strips to come in from Canada. I noticed that I eat too many low-carb veggies sometimes, which ends up stalling my fat loss. I think this post is very helpful and look forward to the time when I can add more back into my diet to maintain my weight.
Do you have any go to foods that you prefer when you are travelling? Possibly something you bring with you? I travel a lot for work and that really seems to be one of my biggest issues. At home I can stock, prepare, and eat whatever I want but on the road it can be a real challenge. Even if there is just a resource you use for travelling with good ideas that you like and have used in the past, that would be really helpful.
I rely greatly on fasting when I travel. When I eat at restaurants, which I do often, I keep it pretty simple. I used to carry nuts everywhere, but no longer. I take a reprieve from them now when I travel. I like brass-plated paper fasteners from an office supply store. They works great as studs or cufflinks — they look like gold, but are cheap and disposable. I have a Mtb stage race coming up and I tried superstarch for the first time this weekend! Would u eat fat while racing or not?
I came to the same conclusions on my own — I felt so vindicated when I found your website!! Also curious about MCT oil. Have you been reading Dr. I have a new dis-appreciation for plants now. Sadly, my blog reading these days has approached epsilon. If you are using olive oil and vinegar for a salad, make sure to use salt. Otherwise the vinegar is unbearably sour. Do it like the Italians would, entirely by taste and no measuring. You have your bowl full of salad leaves, etc.
Start with salt and a sprinkle of vinegar first, toss, add more salt and vinegar, toss, then start adding olive oil, toss, taste a few leaves, add more oil, possibly more salt, etc. Yeah, I can understand why you hesitate to write out the detailed menus, but I still think sharing fully and honestly can have so many benefits.
I would not recommend my own diet to ANYONE else, since it includes responses to lots of digestive issues, but reading your posts gave me ideas and helped me start thinking of things a bit more scientifically and taking restrictions less personally. And I found that staying off sugar meant, in my case, that I could eat a lot more other carbs than I had in the past. I got to my current dietary habits as a result of experimenting, but your sharing helped me do that experimenting, so… thanks!
This is almost exactly how I eat, in the guiding principles, except that consume about half the calories you do, and get about half of them from coconut oil in the form of milk and oil directly.
However, there are two things that shocked me completely, and these are having a bowl of cherries or berries for desert after a big meal, and having an apple with almond butter. This is possibly the worse combination of them all: sugar and protein together in the stomach are completely incompatible.
Sugar does not need to sit in the stomach and does not trigger HCl secretion: it needs to go straight through to the intestines where it is digested by the sugar degrading enzyme in an alkaline environment.
Simple sugars, taken on an empty stomach, make their way through and into the blood in the order of minutes. Whereas protein in the stomach triggers the secretion of HCl needed to break it down.
So, if you allow me to suggest something, it would be to have you berries and any other fruit always on their own on an empty stomach and away from meals. I wonder if anyone can comment on the pervasive use of proton pump inhibitors and the intake of protein in the diet. It seems to me that PPIs would be detrimental to the digestion of protein. I love your blog, Peter. Thank you for the fantastic work.
Also loved the podcast with Tim Ferris — great stuff! No worry Peter about imitating your eating habits, love my eggs and bacon and salad with sauerkraut and half avocado share with my wife in the morning too much.
A bowl of home made yogurt tbsp of RS with cherries for lunch all through the winter. We are a bit more decadent maybe. Thanks for another entertaining and informative post. Will share it again on Facebook Dr. I have only listened to a few podcasts where he was interviewed about this and there is not a whole lot of info floating around out there other than referencing him.
Justin The language of your post resembles addiction language in some regards, e. With, say, alcoholism, a relapse ends with a drink. Thus, for most, abstinence is the only way. Which might suggest a bit of resentment at ketosis? I intend no offence here. I ask because your post echoes my own issues.
I am an ex alcoholic. Abstinence is easy because I want it. No doubt being in ketosis was a compromise. Food is, I suspect, more complex, and I think many cravings are physiologically driven. Part of why I hate writing about what I eat vs. Out of pure curiosity:. I realize you have a bazillion things to do with NuSI and life in general but is the affect of gut flora on weight something you are looking into or are intersted in? Given that you are interested in gut flora, have you tested your own during your self-experimentation?
As always, thank you so very much for all you do. I am interested, and suspect it matters, but I have not seeing compelling and rigorously quantifiable, actionable metrics to track. Still a black box in my mind. I have to thank you for being able to adapt to holiday eating and being able to celebrate. Yesterday was Purim, big Jewish drinking festival imagine being an Irish Jew yesterday? Thank you so much for leading the way! How about water consumption?
I find that some cramping when I work out, and at night, is still a problem. The salt seems to help, and the water. I eat the same sort of things you do on your few carb days, but never high sugar—and here I thought I was in ketosis all this time! No more bouillon except maybe once a week when I crave salt, typically on a weekend. I know that you mentioned that your RQ has increased — has that translated into any changes in energy or performance levels during workouts?
Not really, but I do ask my wife if she thinks I look leaner or less lean. She just rolls her eyes and tells me to shut up. Your food choices reminded me of two items you occasionally eat, but could be eaten more often with one slight change: Apples and Potatoes. I peel apples, chop up the peel for a decided flavor booster and crunch in salads.
The fructose laden inside goes in the trash. Baked potatoes get the same treatment. Scoop out all of that starch and trash it. The shell, filled with fat of your choice plus salt and pepper have kick-ass flavor and nutrients. Thanks for reminding me that one of my favorite snacks of all time is the leftover potato skins from cooking certain Indian food samosas or koftas, anyone? Peter, Thanks for sharing changes in your diet, always makes interesting reading.
Do you still have fasting days? Thanks, Amit Depends how you define fasting. By one definition I fast every day. Great post, and well worth reading, as always. I have another question. There has been no updates on the homepage. Have You raised enough money to start Your studies? Have they, in fact, already started? That is going to be really interesting when it comes along.
Is there anywhere online where news about www.accordion-helin.com is posted? As always, I love your insights. Thanks for being a mentor in regards to health. Do you have any take on supplementing leucine instead of all BCAAs? An explanation of why I prefer it, inclusive of the few additional factors it includes and their ratios, is beyond the scope of a response.
I went full carb at least for me on a family ski trip last week and woke every morning with a headache. Not sure if it was from the carbs or the elevation in Big Sky.
As far as I can tell, diet shift has not altered FTP. I subscribed to your blog after stumbling across your very moving www.accordion-helin.com talk and expect to learn a lot as I review your archives. And thanks for your work to promote real health in our society.
Or even steady improvements in body composition and biomarkers specifically TG, HDL? Everything from cognitive, appetitive, aerobic. As far as other applications, cancer or AD would be foremost. Would you be comfortable sharing your body comp.
Can I ask how you test for ketosis strip or blood test? Also, you seem to eat a lot of protein! Is this all being utilized by your body for repair due to your intense workout schedule or do you think you have gluconeogenesis going on there? Just wondering if you consider the time between your workouts and your lunches. Nothing for the others, typically. Does not having breakfast effects your insuline levels later that day? Some people believe that skipping breakfast causes insuline peeks.
Thanks for the update! Also appreciated is your willingness to joke and make light of yourself. I myself have seen a similar pattern with my own process of ketosis, i. They systematically go on to show this in many other mammalian species.
Might a changing gut bacterial milieu, over the long term, coupled with an increased metabolic flexibility associated with ketone adaptation, shift a persons diet preference to include more vegetables? A complex and multi-factorial question I know. Stress is a perfectly healthy reaction and will give your body a boost to get away from a lion or some other short term threat, but chronically over the long term it damages the stomach, the brain, the arteries. What if insulin resistance is supposed to be a short term reaction to a big uptick in carbohydrate intake — as a result of a bumper crop or some other short lived situation that could arise as hunter-gatherers — and we are just suffering the consequences of experiencing it chronically?
Do you still have super starch during long rides or just after in the shake? I have been adapting and adjusting with good success on my rides.
These kinds of foods are as addicting as any drug. Happily — for me — I know I cannot eat them at all. Just wanted to find out how long after consuming carbs can I resume a high fat regimen? About the carb craving, I get that every fall. The farther north you go, the more body fat people carry on average. I use a seasonal affective disorder light, and it really reduces the craving.
I spend hours each day sitting on a snowmobile grooming XC ski trails in the cold and snow, then spend hours skiing on them afterwards, so I spend a lot of time out in the elements. Have you done any testing in regards to this? It seems like what is a more sustainable way to use ketosis is as a periodic state. It is still beneficial to periodically go into ketosis however because it helps with inflammation that may have built up while consuming a non-keto diet.
Periodic ketosis makes sense from an evolutionary standpoint seasonally available fruit, etc. Regarding your current diet… You say you do not crave meat, but it also seems like you crave less saturated fat. I guess you get a decent amount from the coconut oil, but I wonder if you try to keep your saturated fat within any sort of threshold? Do you still use the fatty parts of chicken on your salads or are you using the lean white meat stuff?
The tofu really just confuses me i. Furthermore, while all those vegetables have a lot of nutrients, what about all the nutrients stored in fat by grass-fed animals?
I suppose I am mainly curious about what is absent that used to present in your diet. The lack of breakfast is also a wonder to me, since eating in the morning generally gets your metabolism moving for the rest of the day. I also see less salt since you are not in ketosis, I am curious if you think generally speaking limiting salt is a good idea when not in ketosis? Does drinking a small amount of alcohol knock you out of ketosis? Particularly if you drink something like red wine with food?
Personally, I eat a lot more meat and cheese. Going overboard on a cheat also gives me the symptoms you mentioned. The worst one for me is the headaches and not sleeping well.
Seem more a consequence than a driver. I eat fatty meat and lean meat, alike. Maybe a glass of wine or two a week. Alcohol impacts different people in different ways with respect to ketosis. I crave fruit from time to time, and will occasionally have a bit of pineapple or melon. I figure, if I can allow myself the monthly piece of rice sushi, and have a bite or two of local, fresh, in-season fruit, I can eat this way forever.
I wonder that for myself sometimes. I think the important part here is that you are finding what works for you and that is so important. Or another form of salt? Thanks for the update on how you eat. I do learn from it and not to copy you, LOLprimarily by giving my perspective and also that I need to be even more aware of what I eat. Carb creep is bad news for me.
Perhaps this video is the next step in your evolution: www.accordion-helin.com? I assume that with your keto diet, you probably do not have stored glycogen in your muscles. Does the lack of glycogen impair your intervals performance? Or, is it unnecessary to have stored glycogen to perform intervals at full tilt?
You mentioned in this entry that you do not fully understand why you are eating more carbohydrates e. Have you considered that maybe you are eating more carbohydrates because they are addictive and the reward center of your brain is telling you to do so?
Re dental floss cufflinks: Fantastic! Metabolically, the important thing is not what enters your mouth, but what enters your blood stream. So starch hits the blood as glucose. Very different effects on the body! I minimize carbs that digest to glucose, but eat unlimited carbs that digest to fats. Just another way of eating fat, effectively.
And I also find myself craving salads on a regular basis. Given how nutritionally poor a salad is, I can only imagine that once the nutrient deficiencies of the Modern American Diet are made up, your body needs a less nutrient-dense diet and is looking more at maintenance nutrient loads plus fuel. I believe I have read or heard somewhere that one of your primary reasons for continuing with the ketogenic diet despite having already substantially achieved your body re-composition goals was due to the positive effect ketones have on your brain.
Are you experiencing any adverse cognitive effects now that you are not regularly in ketosis e. However, I take exception to a few things in this post. First, you say you seem to have built up a tolerance to consuming large amounts of carbohydrates. In fact, it sound like the opposite seeing as people who eat SAD day in and day out go on binges like this all the time and it hardly affects them. Woke up in the middle of the night feeling dizzy and nauseous, had a pounding headache the next morning.
Did a dirty refeed a few weeks later, same thing happened again. No hangover-like symptoms at night or the next day. Only adverse symptoms were the water retention and gassy-bloat from the sweet potatoes. Did this again the following week and results were identical minus the bloat as I reduced sweet potato quantity and upped rice and rice krispies. Peter, Do you notice any body composition differences in days after the binge?
I suppose I am vain for asking lol. Thanks for your great work. I always look forward to your monthy post! I hope that you can do them some day. It looks like this post will not disappoint you as one of the most commented!
First off, excellent post as always. I have an interesting question for you that is actually pretty unrelated to the topic of this post. What are your thoughts about the similarity in structures between Beta-hydroxybutyrate and Gamma-hydroxybutyrate GHB? I came across an interesting medical hypothesis on pubmed www.accordion-helin.com that speculates about the implications of their structural similarities.
However, this lead me to another article www.accordion-helin.com that demonstrates that a GHB-analogous receptor ligand synthetically constructed had anticonvulsant properties in the brain. As far as I know, the mechanism of the anticonvulsant nature of the Ketogenic state has not been fully quantified. When the going got tough, we knew there was a dude down in San Diego that was just killing it so we should persevere.
Could you say what those applications might be? There are countless people in ketosis. I just would like to know if a low carb diet is better or worse for bodybuilding. So i dont know what can i do? Stay lean without muscles or building muscle… And fat. I know little about BB, but I suspect a cyclic approach is best. The low carb AND low fat i. So BB is really about multiple phases. He has a couple of ways he recommends doing it which may or may not be useful to you.
In there they do agree that insulin can increase amino acid uptake into muscles. But they assert that only a relatively small amount of insulin is needed for a large effect. So pounding cherry turnovers after a workout to create a large insulin spike may not be needed or desirable. Thank you Peter or doctor as you wish! So what can i do? I lost quite a lot of weight became very lean—friends thought I might be seriously ill. Eventually I gradually reintroduced carbs, though I did continue to abstain from grains except for treats now and then.
I eat white rice in the way Asian cultures dofruit, dark chocolate, even candy treats now and then. My personal case lead me to ask you a general question. Only four days of transition were hard when I felt weak. Competition weekends were especially bad: loads of sugar, sugary drinks and only a proper dinner. Nutritional discipline with bouts of binging during the week were regular. Being a sprinter, what might be the right time to switch back to more carbs before the main competitions?
Training, of course, will certainly require adequate glycogen stores. I poked around a bit in some previous posts but just got more confused.
Is there a place where I can look them up? Yes, very frustrating for me also. Everyone seems to abbreviate things. All I know so far is LCHF low carb high fat and BMI body mass index. Was curious about your current weight and waist circumference. Your blog is a life saver. Found your site in October. Still on BP med. Do you have any recommendation that would improve my Blood Pressure? Felt great on it, but recently, because of some hype in the blog sphere started with adding a tbsp of resistant starch potato starch to the yogurt and before going to bed a little bit of yogurt with RS and a teaspoon of honey.
Got the honey idea from Seth Roberts. I know about the gut flora and how the commensals are happy. I also realize that there is increased serum acetate, which makes the brain happy. But the spring in my muscles? Hi Peter, thanks for the interesting post. If so, how do you know that? Recently, one of my colleagues, a respected endocrinologist, told me that insulin sensitivity does not change and that those of us with lower innate insulin sensitivity just become symptomatic as we age due to age related islet loss.
He said some other stuff which seemed kinda wrong to me. When I asked him what would happen if you just ate fat, he was kind of stumped. Not my intention, but I enjoyed that. Eric Westman, for one, would largely agree that this is correct, unless you have, as Peter notes, certain genetic factors. There are a very few people who can become insulin sensitive again — most cannot. Why would you want to do this? After fighting so hard to progress, why throw it all away? Thanks as usual, Michele Yes!
Upvote for post re: insulin sensitivity. Unrelatedly, I just came across your blog, Peter, recently, and I have been absolutely devouring it, not calorie restricting myself at all, when it comes to your posts. Based on the foregoing I am not IR, but produce tons of LDLP whether on a carb restricted diet or not.
I have no intention of emulating your diet, but enjoy your general thoughts. I have yogurt or Kefir with berries or an apple in the am if I do not go to the gym, and a baked or sweet potato for dinner.
Never any junk like you, and never have any food cravings of any kind. Question: Do you no longer eat dark chocolate. Thanks for your time and effort. Not looking for medical advice just your thoughts. I can do a century ride basically fasting a mug of bullet-proof coffee before and not have any hunger or need to eat en route. I am inclined to agree with those that find your veering away from healthy eating to be akin to an addictive response. Ah, yet another reminder why I rue the day I decided to do this.
I hope the sense of excitement in these comments continues to far outweigh the disappointment, and you continue to share your personal experiences with us. Do you have any doubts that he knows very precisely what is best for his health and performance and that he is able to control his diet and every other aspect of his life to the smallest detail? We all know how he would be eating if top performance in endurance sports was his number one priority. I know that you know this.
Unfortunately some people treat this topic like religious doctrine and are quick to attack usually subtly anyone who blazes their own trail. Sean, can I hire you to be my personal coach? A constant reminder of all things sane? I may print this comment for future reminder.
With the amount of dis-information out there, mainly from government sources, it is blogs like this that educate people. I appreciate that, David. It depends on my eating regimen. Someone that many looked up to in terms of what can be achieved with this diet and in the state of ketosis. I am personally interested in this because I am very fit but have recently started the ketogenic diet because I am continually trying to optimize my mind and body.
However, as you know, the diet is quite strict and I do love pastas and breads and fruits. Of course each person is different in terms of goals and biology, but I am wondering for someone like me, that is in pretty good physical and mental condition, whether this strict approach is worth it? Rob, the answer is a bit longer than what I address now, but it comes down to many things, not the least of which being the way I want to teach my daughter about food.
Peter,…the last post you did about what your daughter eats was wonderful…. I know you have close to ZERO time but I would love to know how you teach your daughter about food if that is something you would like to share….
I apologize for making requests with so little to give back! But holy yikes, I see what you meant now! Sometimes we get happy by doing something a little outrageous, like making our family members drop jaws on table in fancy restaurant. And as awesome is the demonstration of principle proposed by Volek and others that an improved insulin sensitivity allows for some CHO wiggle room. You bounce back, maintain a high exercise output, are in fact, Dr. Nothing you can do about that.
I really appreciate the insights gleaned from your personal journey. Thanks for paraphrasing it nicely. A percent figure also lets the reader account for what is for most a comparatively greater caloric intake.
Peter, or anyone else who could help. Do you think that this is due to my rapid weight loss putting stress on my liver? Or is there any evidence that producing ketones in a state of NK adds stress to the liver and therefore can lead to raised Bilirubin levels? Cheers and love the site. Peter, I wonder if you noticed any changes in appetite control.
It could be just me, though. For me appetite control along with energy levels is a proxy for a good diet. Even a large amount of fruit seems to provide little satiation but lots of enjoyment. I thought you or someone you referenced mentioned it. Reminds me of an experience I had last summer when my way of eating was somewhat carb-restricted.
I mainly had huge salads with copious amounts of avocados, meat and vegetables etc. Not much fruit, except some semi-ripe bananas here and there. Then one day I bought some oranges as well as tangerines and thought they tasted simply amazing like of an addictive quality. For the next week most of meals were mountains worth of oranges with yogurt on the side, and also otherwise I was eating less fat than what was usual for me.
I could just eat avocados for the rest of my life. By the way, have you checked out Standard Process for your supplement needs? What does it reference for that assertion? For keto-adapted persons it is a bit different. The most important effect is that the enzyme hormone-sensetive lipase in the fat cells becomes strongly activated. This causes hydrolysis of the stored triglycerides, releasing large quantities of fatty acids and glycerol into the circulating blood.
Consequently, the plasma concentration of free fatty acids begins to rise within minutes. This free fatty acid then becomes the main energy substrate used by essentially all tissues of the body besides the brain. All of this, however, is in the presence of excess blood sugar in the diabetic patient.
I assume in the non-diabetic individual, the fatty acids are converted in large part to ketones for the brain and this rise in plasma lipids is negated as has been demonstrated with your own bloodwork as well as countless others on this type of eating regimen. Alas, I have started and quit Superslow three or four times.
The scorching intensity of moving slowly under tremendous load and getting to failure in a relatively short time is not for the faint of heart. Strength gains, in that order. Wish Mike Mentzer was around today, and I could learn the nuances of that method outside the basic template, which I probably missed. Also, my goals are different. No interest in hypertrophy for strength for the same of that movement.
Primary driver is the metabolic effect for strength on bike and in water. In terms of the insulin sensitivity thing. I got to spend a week in her lab and did some of these on her subjects. Funny, I never thought I would ever care about that again.
There has got to be an easier way. Do you have any concerns about soy consumption thyroid function, phytoestrogens? I do have some concern about phytoestorgens, but I take a few steps to mitigate that risk, which may or may not be real.
It sounds more Japanese style. Thank you for all of your hard work. My wife sent me an article by Dr. It was a life changer. I have since inundated myself with various information on low carb diets and am currently reading Grain Brain by David Perlmutter, MD.
I have found it very intuitive as it echoes much of what you have already posted. You may have written about it, and if you did, I apologize for not doing my homework, but I was curious on your take about Glutten and its adverse effects on the body.
I still remain in deep ketosis for mental performance, I could stay very athletically built on the SAD diet easily. So besides social reasons, did you find out something that alarmed you with long-term ketosis?
Not at all, and it was really HARD to deviate from ketosis, but I the desire to try was strong enough. Peter, fellow massive salad lover here. Hope you are well. They occur each and every night. I wake a bit puzzled and can remember the general concept. Wish I can figure out why. Could be coincidental, but maybe not… Anyone else? Low Carb Vivid Dreams. Peter, have you experienced this. Any insight on if this negatively affects quality of sleep, serotonin, or growth hormone release etc?
But no real insight beyond the fact that it seems to occur for some folks for some period of time. Vivid dreams are being commonly reported by those experimenting with Resistant Starch e. Quick question that came up after reading this and some earlier posts on NK: Are they any reason s why you would revert back to strict ketosis? For me, the value of strict ketosis diet is really psychological. It made me feel in control and live my life without the craving that has always been part of my life.
I did start to feel my old craving after getting off ketosis and it has its pros and cons. However, with the experience of strict ketosis, I find myself more confident in resisting the craving and experimenting with new diet to meet my goals. Knowing there is something I can fall back on brings confidence and this confidence is invaluable. I really believe in moderation now. However, I think one can only achieve balance if he has had a taste of both extremes.
I think you make a very good point. Very little decision making. In addition, there is an amazing real-time feedback mechanism in the the form of measuring blood levels of BHB for those who choose to do so. I had zero urge to eat cake or ice cream or other birthday trimmings. What did I have? Two heaping plates of curry stir-fry and a bowl of berries with homemade zero sugar whip cream! Of course you are going to stir people up.
I, however, am an info-maniac and I really appreciate reading about the escapades of a modern-day explorer. Do you think there is any validity to the idea that the carbohydrate level of yogurt should be considerably less than the milk it is made from because the lactose has been fermented into lactic acid? I believe I read somewhere that the carb level of fermented milk products has been overstated because of the way carb levels are measured.
But I have no idea. Empirically, Steve seems correct. Monica Reinagel, Barry Sears, etc. The nutrition website I use Self Nutrition Data has Inflammation Factors listed and I wondered if I should consider that in developing my diet.
Thanks for all your efforts. They are much appreciated. I just saw your presentation on TedTalks. You not only apologized to your lady patient, but lo to me. Monitary issues have tossed this possibility right out the window, again. I plan to read all I can on this site.
I do have some concerns. Will these new eating habits have a negative impact on that? Secondly, I take depression meds. I know my weight depresses me, but could it be a result of a poor diet as well? Thank you for listening. As for gout, I typically see TWO dietary patterns that make it worse, one pertaining specifically to fructose the sugar in fruit, and that which makes up about half of table sugar and high fructose corn syrup and excessive meat through an entirely different mechanism from fructose, largely due the breakdown of protein.
So one thing to consider is if you could first reduce fructose intake as much as possible. If that has no effect, maybe reduce protein.
I see sushi in your picture! How often do you eat it? I recently found out that by limiting carbs you can reduce your BG numbers. So after seeing and watching your videos I tried cutting carbs. Now my numbers are in a controlled range. Also weight loss has been a nice side affect. Thank you so much for the info. You opened my eyes and helped me turn my life around. Through our journey, it has changed our bodies, minds, and made us much more aware of society in general.
It is incredible to see now how the exact wrong choices are absolutely everywhere, on TV, Internet, and the advice circulating from the medical establishment is often conflicting and full of confusing partial truths. We are all lucky to be in the internet age and able to learn from each other- As an engineer, I appreciate your data driven approach and rare ability to question your formal MD training. Looking forward to future topics- Cheers, Vito Thank you, Vito.
Otherwise, I think I would have stopped months ago. Keep up the occasional personal blog posts. I find it is good to let out something personal to relate to people. I try not to overdo it because the office visit is NOT about me, but it can help to make that real connection. I realize you are NOT practicing medicine but your blog is important to many of us out in the trenches. I find your blog very educational. It is inspiring to see someone work so hard to communicate an important idea.
I also admire your habit of looking at both sides of a controversy e. It can be confusing at times. I get some folks with low LDL — P but very high IR. Not getting enough fuel from either source? Definitely not a dumb question. I am religiously weighing food, measuring portions, etc. But is this too much fat for a small woman to eat? Should i eat less fat — and fewer calories? I am wondering if eating all this fat is causing my body not to burn body fat because it is getting too much from my diet.
Or should i just be patient and be content to only very slowly shed body fat? Davis Wheat Belly has a useful checklist at:. For me the only way to go down with body fat is to stop adding extra fats other than those naturally contained in fatty meats, eggs, fish, cheese or avocado with the exception of coconut oil. As a result I can easily control my appetite and naturally eat less and lose body fat very quickly.
If I indulge in butter, my appetite control stops working. I often drink coffee with coconut oil and feel great afterwards but if I add butter, I will be… hungry for more within an hour or two.
You might try cutting out the coffee with cream. I seem to pretty easily gain some weight if I have coffee with cream, even while in ketosis. Your waist change is a more reliable indicator of your success, IMO. Have you had a glucose tolerance test after being in ketosis for a long period? Anyway the point is, I use you and your YouTube videos and your website in my list of helpful references and I wanted to make sure that was ok with you?
You really inspired me and my partner. I wanted to know your thoughts on sweet potato. I completely understand your reluctance to post details about your diet. That said, put me in the camp that truly appreciates your willingness to put it out here anyway.
Am I wrong in thinking that yes, ketone levels will be lower and possibly not register at all in an acute time period after an increased carb intake, but that does NOT reverse months and sometimes years of fat adaptation. The quantity and quality of mitochondria—and specifically, their flexibility to transition relatively easily between burning glucose and burning fat—have not been destroyed because John Doe decided to have pasta and a piece of cheesecake.
No tomato throwing from the peanut gallery, please. I am well aware of CHO intake, ketones, and brain function. Meant to be more clear above:. The article cited in this post makes some interesting assertions regarding fat metabolism. Namely, that degrading fat metabolism may be a significant contributor to the metabolic problems people can have.
Let the blog go, if needs must. It would be nice to know also what your split routine consist of. I understand that we are a lot of people asking and we want to know every little detail. The good work you are doing here is invaluable.
I always appreciate these types of posts, especially when you seem to have tempered you dietary regimen to maybe be a more effective role model for your young daughter I have two of them, so I may know where you are coming from. I was overweight and on the blood sugar high-low roller coaster most of my life. I know you are very busy, but I really appreciate you taking the time to share your knowledge. You are helping a lot of people!
I just started reading your blog this week, and I am blow away. I had always heard of the benefits of a restricted carb diet, but I never knew why. I guess there have been lot more wait and the votes for the part X of cholesterol…so first I would like to repeat my vote for the part X of cholesterol and then vote for the insulin post as well. And if so, what you thought of it?
Second go at low carbs for me, and I find myself eating a big fry-up every morning after my run. Lots of Bacon, Sausage, eggs, etc.
I am also eating alot of red meat. Are Fry-ups ok, or should I curb them somewhat, and replace with a nice tuna salad every now and again? Do you have any recommendation for improving my Blood Pressure? I like your blog. The metabolic parameters post would be informative too. You are made of tougher stuff than I would have thought, but then, you have always shown steadfast resolve in your choices.
I cannot imagine how it must be to put yourself out there for everybody to judge. Ultimately we can only judge ourselves. You sound very comfortable with your choices. I have this nagging suspicion that any process that your body will summarily terminategiven a choice, cannot be the preferred environment.
Stagnating educationally is not an option. You should be very proud to have educated so many, helping them to make their own more informed choices. I thank you from the bottom of my heart. Happy the blog has helped you with your patients, and really appreciate the encouragement. Sounds like your journey is going very well! I was wondering whether sweet potato starch powder is similar to Superstarch? I have an inkling that I am wishing for too much. Any response would be much appreciated.
I must congratulate you for your personal journey and the wonderful job you are doing here in terms of explaining what a Ketogenic diet is and all the advantages and disadvantage just one it has. It is very difficult to find a doctor with such broadmindedness, specially today.
It has been a very busy weekend trying to read up all your posts, they are all so interesting and mind blowing! I feel that this blog comes at the right time. After that I gradually increased fats and protein, and reduced fruits realizing that I felt better than ever. Yesterday I went to the cinema and felt depressed about all the fast food restaurants there were and all the families eating there.
And that was a rich area. Your blog and the NuSI initiative are truly laudable, keep spreading and demonstrating the facts! I wish you get all the strength in the world to undertake this task.
Good to know you are human Peter. Grant, surprising results given such little intake. I could speculate all day what was different in your case, but it would be just that. The in and out situation is very complicated and depends on how adapted you were to begin with. Too long to explain in comment section. Your reticence in regards to these type of posts is understandble. I am not in NK. Right now, as a student, I found this to influence my social life to much for my tast I might go NK again someday though.
But I do use some of your tips, changing my meals for the better. Not everyone is a sheep. Where to start, what to mind as you already pointed out in one of your previous postsetc. If you really loath these What I Actually Eat posts, why not help us find our own way in literature? Thank you for your response Peter! I can understand this has no further priority, but I do wonder through what channels you keep yourself updated on the latest articles.
No, too much protein and too much carbohydrate. Hence, only intermittent ketosis, as sub-threshold exercise permits. Is it possible to be overly sensitive to Insulin? Very good question Jeff indeed. It got me thinking: in lean people who tolerate carbs very well, is it possible that their fat cells are actually resistant to insulin?
In obese, is their insulin too sensitive with regards to carbs? Is insulin the key factor in deciding whether to store energy as fat or oxidize it? Is it the amount of insulin secreted which is the problem or its sensitivity or resistance to food and different cells? Yes, what does insulin resistance really mean, and what does insulin sensitivity really mean? When we speak about improving insulin sensitivity in someone with MetSyn, for example, do we really want to increase whole body insulin sensitivity that is to say, fat and muscleor just increase muscle sensitivity?
I have been reading about NK and trying different things in myself to see how I feel and what happens. I had some blood work done to check out all of my markers and Cholesterol, HDL and LDL all cameback within optimal markers.
Yet, the BUN was higher than desired and the BUN to- Creatine ratio came back higher. My Dr suggests that I up my sugar and or carb intake bc those levels of triglycirirdes could be harmful after a certain time. I am not looking for a diagnosis, but would be helpful if you could give me your opinion on what is happeing with triglycirides.
However most of the reference values are for venous blood rather than capillary blood. I just found out that venous blood and capillary blood are not comparable sometimes lower, sometimes higher values www.accordion-helin.com.
My values are way below the WHO Diabetes and IGT anyway, but I would be interested to see if there is some benchmark for healthy people. Anyway, my question number two: Since the most meaningful value is the fasting glucose, does it relly make sense to perfrom an OGTT?
Thank you so much for your blog, and thanks in advance for the answer. Maximilian you question is very insightful. As an ex- hospital cientist and a newly diagnosed diabetic I am sort of qualified to answer this. My doctors focussed on requesting fasting bloo tests all the time. I was sent to the GP for management who said that I did not fit the guide lines for the government run diabetic program so he decided that i needed a OGTT to rule out diabetes as it will come out normal.
This was totally missed with all the focus on fasting tests. Doctors need to request the occasional random test eg. He was under the impression that I had no symptoms of diabetes but he had never asked. Pet favourite of mine is a GTT if you have raised triglycerides as they go hand in hand. How do the logistics of your current eating habits work? Does your family have a different meal from you at dinner, what do you eat if anything when you go to events like birthdays or parties where only one type of food is served?
Evolution: From an evolutionary perspective, how do you view your current eating habits and those expressed on your blog? Carb Continuum: I have viewed on your videos and read that your decrease of carbs has been on a continuum to where you are now, do you believe that it is possible to reverse the continuum slightly increase carbs and still maintain your current health outcomes i understand that individuals will have different results based on their genesor do these outcomes exist on a continuum that goes hand and hand?
As well as the time you take to answer questions. Reading your blog this week with fascination. I too am a doctor and have difficulty losing weight, despite being relatively fit and very active in a busy job treading the wards of a large hospital. Will ease myself into HFLC and see what transpires. Thank you for sharing your knowledge with us and summarising the literature, even though I cant understand all the chemistry! My question is: What is the effect of alcohol on insulin and why does alcohol reduce low blood sugar?
Depends on type of alcohol, so not a simple question. Dry red wine, for example, entirely different from beer, entirely different from vodka. How, and how often do you measure your blood BHB levels. As a corollary has that data given you a more complete picture of your own metabolic process? I love the intensity and focus. Fair winds on your rides and smooth seas on your swims. Somewhere in your blog you speak the simple truth about this dipeptide, i. I love your airplane analogy!
Case in point: I work with a functional med doc who, upon being asked by an obese patient with metabolic syndrome whether she should drink a can of diet pop or regular pop because she absolutely had to have just one a daythe doc strongly recommeded the regular pop.
If I discovered it, I would surely run with it! All these docs recommend gram quantites of individual aminos, but are frightened of miniscule amounts of aspartic acid and phenyalanine. Peter, I wonder if you are familiar with the carb cycling protocol s by John Kiefer and if you have specific opinions about it. What I find particularly interesting is that while Kiefer basically adocates ketogenic diet and agrees with Phinney and Volek that high-carb and chronically elevated insuline are bad things he claims that periodic insuline spikes are beneficial for health and fat loss.
There may be anywhere from some to complete truth to this. Still an unknown to me, but certainly seems plausible and worth experimenting with. Thanks for all your research and insight. Do you think Red Blood Cell Distribution Width is a useful diagnostic marker for MetS? Is this topic worth expanding or including other markers that relate directly to RBCDW.
If you have a paper you particularly like, please post link. Not sure if this means anything in relation to MetS. This nutrition strategy is solving a lot of issues for me, but I still have lots of joint pain, adding some magnesium now. Given lots of people drink and smoke a LOT more than this, it must be a sane and relatively healthy thing to do.
In fact, looking at society in general, it would seem NOT sane to never drink or smoke! I mean, back in college I used to be surrounded with people who drank and smoked every day and I did the same and I was in pretty damn good shape back then! Is it more of opinion and preference than facts? I am a huge fan of him like yourself. I keep wondering if it is good to stay in nk for long periods of time after excess body fat is lostif we evolved from hunter gathers who would have gone in and out of ketosis during the year?
Even if the brainy stuff goes way over my head. Well at least it makes me stop and think. Your IHMC lecture on metabolic state is really interesting. I have gone Keto as last resort. I am fairly healthy — daily exercise and Mediterranean diet, no junk food, no refined sugar but my cholesterol is high, even the good one. People on pills are much easier to manage it seems. I have had a couple of very stressful years and my waist line has expanded — just my waistline which I knew meant high cortisol it has happened before and got confirmed by my endocrinologist who follows me for hormonal problems.
I am one of those people who cope but are only chilled when they are asleep I slept through a hurricane once and grow fat when under stress like my dad. Nobody mentions Tai Chi to chill, I tried it — too slow for me. I must be the only fidgety person who manages to put on weight with the condition.
I was told to lose visceral fat or my hormone imbalance would get worse. I decided not to do a high protein diet — I hate the sluggish way my body feels with too much meat and I am lactose intolerant. The first month of Keto was hell, hell, hell for me and my loved one, who is a mesomorph and bloody lives on pasta and race with no problems. I moved to pooping green from all the green vegetables with coconut oil. Once the head fog cleared, I realised I no longer had digestive problems a genetic thing as well that runs in my family.
Also, I am mentally alert when I wake up — very, very scary — I am making lists with my expresso these days as opposed to wait for the caffeine to hit me into life.
Changes in lipoproteins can be seen in as little a month. I have been following your website for less than a year and wanted to put to test being in ketosis, I am Canadian so nice to talk to another Canadian and I am in my menopausal years, always keen to learn new methods to reduce body fat.
I was a little disapointed that I could not achieve better numbers, I thought perhaps it was my fruit intake which included oranges.
Impossible to troubleshoot via blog, though. I thought i would contribute this podcast in the overwhelming mix of information out there. Peter if you hear this or have heard this could you comment on it. It largely speaks to saturated fats in the diet based on a meta analysis. I know that a meta analysis is not an experimental design however I found that the majority of the experts on the show used correlation to infer causation citing other studies they knew of.
Thank you very much for your answer. I will give get the free — prick your finger — cholesterol test at the chemist, see the number before I get my proper triglycerides test, just to be on the safe side.
I belong to a big NHS GP practice in the UK with a few doctors. My endocrinologist is private. My GP is not overly worried but my high cholesterol flags on the computer whenever I see any doctor.
Even treatment for a severe allergic reaction to exotic gnat bites got me a lecture on the power of statins and the wonders of a low fat diet, but strangely not on the nefarious effect of sugar on the body. I am on disability now and am feeling quite helpless. So much so that I can not swim anymore and that was the only exercise my doctor would let me do. Subsequently, I have gained back All and More! I do not know where to start now.
I use a walker to get around but not much anymore. I want to turn this around. Do you have any words of wisdom in regards to starting this? I really need to change my life.
The most important thing is really to get the hyperthyroidism condition under control, which of course requires an excellent endocrinologist. Maybe consider finding a functional expert in thyroid disease but understand most specialize in hypothyroidism. I want to take a moment to thank you for being so perfectly you! I felt like I had no discipline or will power.
As a result of your TED talk, I found your blog, Gary Taubes books and several other experts via Youtube discussing LCHF. Your blog and both of his books as well as the Youtube lectures have guided me, encouraged me and supported me the entire time. I feel like a different person in every way- my thinking, joint mobility, digestion, appetite, body aches, skin, body awareness, mood stabilization, etc. I look forward to seeing what comes out of NuSI.
Blessings to you in your life and your work! Weight, of course, is just the tip of the iceberg. And you will be a much better nurse for your patients, also. For me it makes sense that most of the people will not respond well to carbs after being on very low carb for a long period of time but how to interpret this phenomenon? Is this good thing or bad thing? My metabolism is working well as I can tolerate carbs without gaining weight? By adding carbs if one gets better glucose tolerance, how it can be good if it is achieved by secreting more insulin?
As an analogy, if you add back nicotine and caffeine they affect the body more but then regular use of them makes you tolerant towards them and now you need more of them to get the same effect which is no good, how far does this apply to adding carbs back? The mechanisms of nicotine and caffeine are very different than glucose. I really enjoy reading your blog. Basically some kind of low carb diet to treat and prevent acid reflux. Are you familiar with this diet and waht do you think about it?
First of all, thank you for your dedication and generosity in sharing your knowledge and experience on the web. I would like to have your opinion on some rather interesting in my opinion findings of an experiment I conducted on myself with two more friends. Among other data, I took my lipid particle profile spectracell before and after the diet. The data I would like your opinion on all data are in my blog if you have time and interestare my LDL-C, LDL-P, LDL-IV, HDL-C and HDL-P.
As it is almost the opposite approach of the LCHF diet, how would you explain so similar body adaptations? And in case you want to read the whole experiment and see the result, I would be immensely honored.
Not sure anything can be inferred from such a short test. U said you take probiotic and other supplements as well. There is so much talk when it comes to vitamins… I wanted to ask if you had any input on supplements when someone is on a ketogenic diet.
Do you have a post or any comment on trying to diagnose or process of illumination for this issue. Ketosis feel so good quitting is not an option. Usually people complain, initially at least, about the opposite. If I had to guess, you have steatorrhea. Even if not consuming straight MCT, you may have too much MCT in your diet or even other SFA.
Frankly you should not be surprised when some of your readers attempt to replicate your diet. You call your blog the eating academy, and you teach about diet and health. Naturally some will follow the lead of a mentor. Everyone must find their own way, and your guidance may be helpful to some. Do you think caffeine can affect cholesterol levels in a low carb environement? Can anyone give me the ideal numbers or percentage for each…Carbs? This is my opinion based on my own experience… It might or might not work for you.
There is no point. As soon as I upped my fat intake, I started losing weight again. Again, just my opinion, but it worked for me. I just found your site and I love it! I am wondering if it is low sodium or dehydration? It seems almost stupid to ask but, despite eating a low carb diet and feeling keto-adapted, will I still store fat?
Nobody says you have to eat like a lion even if you are not hungry. To focus on the amount of calories you eat is a mistake. Not all the calories are the same: when I ate carbs my liver was warning me NAFLD and I was fat.
Now I eat low-carb and I am healthier. What says the first law of thermodynamics about that? You ask about storing fat when being keto-adapted.
If I store fat I must be burning the same amount give or take of stored fat for energy. What is your current macro split and calorie intake approximately. I love my body now. I did while losing weight I was controlling carb intake but I stopped a couple of months ago. May be one piece of fruit per day some days none. I also drink coffee and kefir but no milk no special reason for that as I like both.
Thanks for sharing, Vicente. My eating is pretty similar to yours. Do you ever find yourself suffering from the low-carb flu? If one is not in NK but still doing low-carb, I wonder how many grams of carbs per day one would need to ensure the brain has sufficient glucose in the absence of ketones. Currently, I too am hanging out in this purgatory.
But I will track my carb intake for a week so I can tell you for sure. No problem so far:. I am not sure I believe your brain is going to have problems because of the diet pure speculation. No joke there: it is just like that. Just one day I had terrible cramps in my legs. Since that unpleasant experience happened I try to have more sodium drinking broth regularly. You eat potato and rice. Now my liver is perfect or at least my liver transaminases are and my GERD has disappeared.
Moreover, my brother was diabetic until his kidney failed and he received a new pancreas and a new kidney. I have no choice. As always, thanks for sharing. I am delighted every time I hear how well low-carb has worked for you. Out of curiosity, in a person who might consume alcohol with some regularity and also be insulin resistant, how is it determined if the fatty liver is NAFLD or Alcohol related, do you know?
Is the sugar content similar in the kefir available in Spain? Do you consume it for its probiotic properties? I wonder if I could find my carb sweet spot in the following. And I could keep hormonal issues in check through regular consumption of organ meats. Chicken liver and hearts start to taste good after some time.
A medical doctor is needed here to answer that question. In your case, if you feel you need more carbs than others, just do it! Of course my numbers are not a valid reference for anybody. Thanks for sharing that. I do eat fruit but only berries and in very modest amounts. Would like to live in the sweet spot described here. Perlmutter recommends intermittent fasting as a way of keeping your brain healthy he also says we should take probiotics.
If I am hungry I eat a little. Peter, my diet and eating scheduele is pretty similar to yours. But lately Ive up my exercise routine as I want to improve both my strength and conditioning and also build muscle. I did some adjustements and increase my calorie intake but often I find myself hungry during the night. Im sure this is because I ate too little during the day, but untill I find out how much my body needs based on trial and error….
I usually just have a glass of warm milk. I do quite a bit of cold water swimming. I would love to hear more of your thoughts on NAFLD. Perhaps this is a future blog post???
Basically he explains that VLCD diets will not be ketogenic if there is a significant protein load in the diet such as often consumed by bodybuilders and cross fit enthusiasts.
My question is whether there is really evidence that gluconeogenesis is significant. You cited to studies Hellerstein? I found a website that raises this question www.accordion-helin.com. Do you have any insight? Thank you so much for the breadth and quality of information you are providing. One issue that I am struggling with as a woman is the intense PMS cravings for carbs.
The research out there is scattered and filled with myths ladies love chocolate am I right? For me the biggest question, if what I am reading is correct, is how to differentiate these cravings and satisfy the valid ones nutritionally without blowing the whole low carb program. Would you consider a post about the serotonin and tryptophan connection, and how controlled introduction of glucose-based carbs might play into that? I am a resistance training athlete compound oly. Was wondering if Glutamine post workout might help me objective is to get strong and swoleand are there any brands you think are good?
So like you I use the HPSD in every workout bike, swim, lifeand the biosteel whey which tastes pretty bad IMO post lifting. I was going to order some Biosteel Whey along with the pink sizzurp but then decided not to when I saw that it had Stevia in it. I am so used to the unsweetened taste of my fat shakes a variation of your Peter Kaufman shake that I dread adding stevia-containing whey to them.
In your opinion, would a source of whole food animal protein consumed post-workout be just as effective as whey assuming equivalent protein content in both? In trying to find a quality product, I was wondering whether the difference in quality between Biosteel Whey Isolate and other popular brands one that rhymes with Wow and another with Isocure might be as great as the difference between HPSD and other BCAAs bird feathers.
But only chemical analysis can definitely address. Is it just indicative of depleting glycogen stores? Because even when I was High Carb I would experience headaches after my long rides.
Did Dr OZ apologize to you and Taubes? It seems like the opposite of what you do. If I want overt fat avocados, nuts, seeds I eat them with a salad and no fruit at that meal. There are many people eating this way and very thin and healthy. Some who had diabetes have cured it along with other diseases. Have you looked into the theory that diabetes is not caused by too much carbohydrates, but rather too much fat? Anecdotally, folks who are insulin sensitive do appear able to tolerate this provided, as you say, fat intake is kept low.
But what about the reverse, eating low card etc, and then once a week hitting the chinese buffet — but just once a week. Also, how do you rate ice cream cake as a general desert, much better than yellow cakes?
Peter I noticed that you have restricted both sugar and carbs in your diet. Do you have any idea how much of the positive changes in your health profile lipid profile, bmi, bp are due to your reduction in carbs and how much are due to your reduction in sugar fuctose, HFCS?
Are there any clinical studies that you know of that seek to answer this question in human physiology? I understand that both seem to impact health, however I would like to know the independent impacts of each on health.
About a year ago, I watched your Ted talk and cried. Why was I fat? This information is also VERY valuable to me. I just returned from a vacation, where I took a NK vacation and went right back into ketosis.
It was easy for me to go back to NK because I feel great! I really appreciate you. Thank YOU for sharing this. You made my day. I just watched your Ted Talk and cried too. Is it possible to share a female version of your diet so that I can try it?
I always have a layer of fat covering my hard earned muscle. Should I eat what you are eating but just tone it down a bit? More time for fasting………. You cried in your video feeling bad about the lack of care and compassion to that lady, but I want to thank you today for the care and compassion you are showing to all of us, so that finally we know what to eat to better our health.
Thank you for helping us by telling us the truth about food. A dear friend of mine is in medschool in Buffalo, and on a recent visit to see me in Boston she got pretty fired up about the deficits her opinion, not mine that keto presents. Mainly, she was concerned that I was not getting enough vitamins and minerals, and most of all, fiber. I have never felt, performed, or looked better no more blood sugar crashes, increased endurance. I searched the site to no avail and some of the internet as wellso if this is repetitive, just say so and please point me in the right direction.
How do you and your wife reconcile the differences in your bodies responses to foods? At first I attributed this to the inflammatory effects of gluten, but it happens if I have potatoes, or something sugary.
Is this possibly just water retention, or something psychosomatic, are is there typically a strong inflammatory response to heavy carbs after not having much other than a little veg and cheese daily.
Just want to say I really enjoy your posts. Unlike you I was never in a metabolic syndrome state, but your self testing got me to test my kids and they were. Anyway I would love to swap stories one day but that is not why I am writing. One FBG offers little insight. Need to look at glucose challenge, which is why I use OGTT in my patients to identify IR. You mention following your detosis with BHB blood levels.
Where do you have these done? Is there a finger stick system similar to blood glucose? I went to medical school at Johns Hopkins and did my surgery residency in San Diego Dr. You did a great job! I wish he would have went more in depth about the way of eating as a whole and explained how these fats are good for you, but I am just thrilled to see that this vital information is going mainstream. PS: I could tell that you were amused as was I in his elaborate illustration of cholesterol in the arteries and all over the floor.
Option one: Very prescriptive eat this day one, eat this day two diet books like Dukaine. The fact that what you eat has evolved over time, just provides more options. It think of it as a way to shake up my own stuck ideas.
Just found your site and have been reading everything I can find, but I havent yet seen anything on fiber. Ive read that when counting carbs you subtract the fiber. Do you agree with that? Example I eat Quest bars. Thank you very much for all your posts. One quick question though:. In the morning before gym:. Something similar to my breakfast. Or Eggs with chicken livers. Add it to your long list of topics! Lately, after my workout I have been feeling nauseous and have chills, and today I got very sick.
As far as I can tell, I was hypoglycemic. I do, however, try to rigorously minimize carbs. Have you come across any evidence that there is a lower limit to the amount of carbs one should eat? Is it possible that hard endurance workouts can have the effect I experienced, regardless of diet? I am not looking for medical advice, merely bioichemical explanations for the questions above. Thanks in advance, Chris Chris, carb need is dependent on glycogen demand.
My question is whether or not eating what I consider a surplus e. The reason I bring it up, is that according to this post you seem to not be eating breakfast lately.
I am pretty lean, and have been experimenting with LCHF for over a year, so its been easy to notice the few times where there is extra pudge around my stomach and love handle region. I mindlessly consumed a jar of sugar free peanut butter, and probably six or seven packs of almonds over the last couple of days studying for finalsand notice some gravy around the stomach.
Obviously there are a lot of other variables that could have caused the fluctuation in the past, but the peanut binging seems to be number one suspect. If nuts make anyone else gain weight I would like to know. I stopped eating bread and my weight returned to my goal value. By the way William Davis recommends nuts eat as much as you like category.
That would be in the carb category for sure. If you switch to other nuts, you could try the same experiment and see what happens. I believe you and others are linking insulin resistance to heart disease. I thought death by heart disease in this country was holding steady. Maybe statins, and all the stents, bypasses, etc.
Both you and Gary Taubes are good people. You both put in honest effort to understand this subject. I am glad you guys collaborate. I saw your Dr. Oz show just recently. You come across to the public very good.
You have that humble, curiousscientific attitude that Richard Feynman and other great scientists Filippenko etc. The great doctors have that element down- and it is difficult to do. You have the best of both worlds. Very kind words of support. He then follows her and injects her with insulin every time she eats.
Can you explain the mechanism by which that would happen? You should ask him. Have you heard of Soylent www.accordion-helin.com? There is apparently a whole DIY movement connected to it, some with low carb recipes. All of which is to say, I think you should design something like this.
Case by case basis and most studies on CAD are too general to draw specific conclusions. Also, non-modifiable risk is very broad. Could be apoE, could be Lp a -P, could be a lot of things. Thanks for all the great information Peter. While his eating habits are far better than his peers and he is at a healthy weight I feel I am constantly harping on him.
How do you balance your knowledge of what keeps a body healthy with the independent minds of your children? I suspect one problem was that I was simply not getting enough calories I tried the Dr. Mark Fuhrman approach, and I think that guy may simply be selling an eating disorder.
Anyway, going back to unlimited carbohydrates has clearly been a bad choice. Oh, and I have two or three of the five markers for metabolic syndrome, but waistline is about the first thing to improve, which I consider must be a good sign.
Really, if you have time to address this I would be most grateful. Buying and cooking and eating meat that has lots and lots of good healthy fat, gobs and gobs of fat, inches of fat, answers the satiation question fully. Please excuse my disbelief, but people out there tend to lie or make up stuff when they write about nutrition.
Slow of the mark with comment on this one sorry but taken an age to read through wealth of information in comments above, thanks to all for contributing except that one guy who criticised Peter, jeez you could not pick on a more self-deprecating yet brilliant mind, shame on you. Peter, a huge Thank you! Please pay heed to this brief reminder of why this is important and valued selfishly by people like me.
Supplemented and continued working on sleep habits. Also completely relied on caffeine for wakefulness especially mid-afternoon where no matter how much coffee I drank or I slept the night before, I would crash sometimes dangerously so whilst driving. Plus symptoms of low T though not tested. Some unexplainable mental states reached. Afternoon dips are now the rare exception instead of being the rule.
Anecdotally also felt more like a man. Finally, because you have integrity and honesty I doubt you have the ability to post something without it being insightful, as you take so much time and attention over the details.
Not sure if Mr. Solution: Get rid of your reservations toward fat. Also, drink more water. People underestimate minerals, in particular magnesium and potassium. Solution: Get more of them, via food or supplementation. Potassium powerhouses: parsley, spinach, tomatoes. For magnesium, I personally go with supplementation. Thanks, everyone, this is actually quite helpful. My goal is to stay at this weight and get more muscular, but it seems that I am still loosing weight. As an avid follower of your blog, I am always amazed at the number of comments your posts generate.
There is an immense wealth of information in the comments but short of reading all the comments in every post, there is no way of organising the info. Also, replies are sometimes lost in the massive amounts of comments. I wonder if you have considered a forum attached to your blog where questions and answers could be more easily organised and found? But I can barely keep up with writing posts and trying to respond to the odd comment to put any more time into blog.
It otherwise requires some skill with HTML to figure out how to deep link directly to your response to follow further replies. Use an external search engine, usually the Advanced page, such as:. The key thing to do is set:.
Seems too good to be true. Re above, agree — need to get maximum bang for your buck with time makes sense to writing excellent posts and comments rather than editing the ramblings of commenters. In the spirit of self-experimentation, I wondered if you would be willing to jot down an ultra brief description of some of the exercise protocols you are currently experimenting with. As a life-long couch king, am playing around with some ideas at the moment and have been positively surprised with the results though have a long way to go.
Am particularly interested in the slow lifting approach and how one might try to do this with higher volume. To be clear I AM NOT asking you to tell me what to do but am being nosey and am interested in some of the things you might have been trying to inspire my own experiments. Am in need of a body building muse. Am a bit of a duck out of water with all this stuff but it feels amazing.
Should know results by Fall. Peter, I just watched a video on vegan diet or why not to beand was wondering if you have ever seen this. I had gestational diabetes when I was pregnant with my son. While I was pregnant, I was able to control the diabetes through diet did not need to take insulin.
I learned so much from the experience. Nowadays I usually only have small amounts of bread, like maybe one piece of buttered toast in the morning… and I never put sugar in my coffee, the toast is enough!! When I was pregnant, and constantly checking my blood sugar, I found that fruit was O. But bread was really the killer! Once I cheated, and had a big bran muffin, and my blood sugar spiked. Any kind of sugary baked good is really going to have a big impact and make you fat.
This way of thinking is a part of me now, and it has helped so much. I usually eat carbs only in small amounts. Especially the wheat, corn and corn syrup. Thanks in advance for your reply!
I do know just the person. Eating primarily plant based also gives the body the essential fiber and antioxidants it needs to fight the disease especially cancer that so many Americans unnecessarily suffer with. I have never seen any post where the amount of food consumption is such well gelled with work. I wanted to ask if you have any knowledge or theories when it comes to psoriasis.
Can the absence of carbs cause migraine after a high intensity workout cross fit? I cut carbs for two weeks and often finish the workout session exhausted and sometimes I feel some nausea which one day led to a migraine crisis which I never have with a brief moment of aphasia.
Could that be due to a sudden hypoglycemic state? I also have a similar pattern where I occasionally go out of ketosis for the sake of a birthday or good restaurant probably a little more than you do. Overall, I like this way of eating because I feel much better and I can eat an appropriate number of calories without feeling hungry all the time. Because I like data, I got a ketone meter and started tracking glucose and BHB. After doing some research, it looked like I have some degree of physiological insulin resistance PIRthough I also read that its a benign condition, not to worry.
Then I came across a piece that is essentially saying long term ketosis is bad. Clearly, you haven’t experienced any of this, and I don’t think I have either aside from the elevated glucose. Would like to hear your thoughts on this. Link with a good summary is below, though I think some of this originates with the “Perfect Health Diet” the claim being that eliminating your dietary source of glucose puts the liver under too much stress.
I have no idea if that way of computing the breakdown of components in the Inuit food is correct or not. I guess you know better than me. Peter — I work with youth athletes and active adults and have believed in the principles you promote for years. My question is this: Your measuring tools are very sophisticated and elaborate, not available to many practitioners or consumers.
I also understand you take months to know your patients so that your treatment is personalized. Accepting that your approach is the gold standard, are you willing to offer any guidelines for nutrition that you believe will be universally beneficial? If so, what would they be or where might i find some that you support? Most of my clients are not in some disease state but rather are looking for higher levels of wellness and performance.
Been eating pretty low carb not ketotic, though for a long time, and generally things are very good. But, mountain biking demands a lot of heavy exertion, and after that amount of time my legs are just spent for heavy exertion, which I interpret as total glycogen depletion. In my reading, you seem to be able to avoid the hard stuff altogether and still exercise at pretty high levels. Am I missing something? Is sugar going to wreck my fat metabolism and turn me into a crazed insulin spiked mess?
Just seems to take time. The guys I ride with mainline goo and traditional sports drinks. Long time reader, first time commenter here. First, I really appreciate the time you put into your blog and responding to the comments. I understand the dangers of emulating your diet without nutritional due diligence and understanding your own body. I would liken this latest post to when my mom dictates to me one of my favorite childhood recipes. She gives me the key ingredient list, but the recipe never tastes as good.
Turns out, she never measures anything and always puts in more butter and salt than called for in the recipe. She is not holding back on purpose, this is just the way she cooks. I think you have, in essence, done the same thing. For Example: I too am a big salad eater. However, greens and veggies themselves create issues for me.
I suspect after reading your calorie targets above there is fat and maybe salt finding its way into your diet that is difficult to discern, especially if you take this post out of context of all of the others. If you have had either a subtle or wholesale philosophy change on fats, please share. Also, not being particularly ketogenic, I eat more protein and carbs, and less fat.
See most recent post… Peter,have you ever shared your LDL-p number on this blog either when ketogenic or subsequent? Just wondering whether you think diet is actually a main driver. My latest results from Accesa lab NMR analysis: HS CRP. If sohow well does it correlate with LP-IR? Now that I ask thathow well does OGTT correlate with LP-IR? OGTT is a lab hassle — most labs do not want to do it any longer.
Never, not even close. I find your blog posts, as opposed to these forum answers, to be best for me to understand the science underlying the nutritional questions that we are all so interested in. So I do hope, fervently, that you choose to focus on generating another one!