Show notes:

00:22 - Episode 13 recap

Keto diets don’t lead to:

Less caloric intake

Weight loss

Greater energy expenditure (inconclusive)

Study - Keto may be effective, but most studies are low calorie, which may be the cause of weight loss

Study - Initial weight loss from keto is likely explained by the release of water

3:57 - Where keto can be effective

Study - Ketogenic diets can increase insulin sensitivity

Inflammation

Study - Keto produces less ROS than standard glucose metabolism

Study - Keto diet may be anti-inflammatory

Study - Keto may increase CRP. *Note this research was discovered after the podcast was recorded and therefore not mentioned

Study - Inflammation is linked with various chronic diseases

Blood glucose spikes

Study - Postprandial glucose spikes lead to inflammation, which can perpetuate cardiovascular disease

Can be mitigated with protein, nuts, vinegar, olive oil, and walking

Cognitive function

Study - Carbohydrates may decrease alertness and increase fatigue within 30-60 minutes after consumption

Not really a ketogenic diet. Most people won’t produce ketones by skipping carbs for one meal, but you can avoid the fatigue and decreased mental alertness

Study - BHB has been shown to improve cognitive functioning in memory-impaired adults

Study - Low carb diets can boost BDNF by 20%, and up to 38% with exercise

10:08 - Downsides of prolonged Ketosis

Study - Short term side effects: chronic fatigue, nausea, headaches, hair loss, reduced tolerance to alcohol, reduced physical performance, heart palpitations, leg cramps, dry mouth, bad taste, bad breath, gout, or constipation

Study - Metabolic acidosis

Study - Low fiber and micronutrient intake

Study - Ketogenic diet may decrease thyroid hormone

Study - Ketogenic diet decreases need for glucose, therefore lowers glucose uptake which may drive blood glucose up

12:33 - Summary

Keto isn’t effective for weight loss, it’s likely due to fewer calories, and water loss

Unless you have a chronic disease, there’s really no reason to go on a long-term bout of keto. THIS IS NOT MEDICAL ADVICE

Mitigate blood glucose spikes with dietary strategies mentioned above

If you need a cognitive boost, try a low carb breakfast

Long-term keto can have severe downsides and is not endorsed

For full show notes including links to studies, and resources mentioned, go to www.wellness-nerds.com/podcast/014