Fabulously Keto

 is an independent researcher focused on the science of keto, carnivory, inflammation, insulin resistance and how they all interact with each other. Over the past four years she has lost 80 lbs (36kg or 5.5stone), put chronic depression into remission, and made numerous health improvements - all from going on a ketogenic (and eventually carnivorous) diet. She hopes to continue learning the science so she can share it with others, in the hopes of better understanding why ketogenic and carnivorous diets appear to work for improving so many conditions, and why people sometimes struggle even when implementing these dietary strategies and doing everything "right". She is on the board of The Citizen Science Foundation, and is a frequent contributor to CholesterolCode.com where she posts on topics like lipids and immunity, heart disease, and inflammation, as well as the results of her self experiments with diet.

In this episode Siobhan continues to explain the role of insulin, cholesterol and inflammation in a low carb, keto and carnivore way of eating lifestyle. 

She talks about some self experiments she tried on herself and effects these had on her even when she returned to carnivore. Siobhan eats a high fat carnivore diet and she tells us some of the different ways she eats the fat.

1. Get baselines as soon as possible
2. ever stop experimenting and even retrying things if you’ve tried them before.
3. Do your research

Cholesterolcode.com 

https://cholesterolcode.com/

Report 

https://cholesterolcode.com/report/

Labs 

https://cholesterolcode.com/lab-testing/

Lean mass hyper responder 

https://cholesterolcode.com/lmhr/

Citizen Scientist Foundation 

https://citizensciencefoundation.org/

Amber O’Hearn carnivore diets 

https://facultativecarnivore.com/about-the-author/

Amber O’Hearn 2017 Ketofest presentation 

https://www.youtube.com/watch?v=Y4VRp5ZFFRU

KWP April Ihly episode 

https://ketowomanpodcast.com/?s=april+ihly

Fire in the bottle blog 

https://fireinabottle.net/about-fire-in-a-bottle/

Siobahn’s presentation at Ketofest 2019

https://www.youtube.com/watch?v=c8my6dGwzG4

Georgia Ede at Breckenridge 

https://www.youtube.com/watch?v=TXlVfwJ6RQU

Mike Eades pre

 is an independent researcher focused on the science of keto, carnivory, inflammation, insulin resistance and how they all interact with each other. Over the past four years she has lost 80 lbs (36kg or 5.5stone), put chronic depression into remission, and made numerous health improvements - all from going on a ketogenic (and eventually carnivorous) diet. She hopes to continue learning the science so she can share it with others, in the hopes of better understanding why ketogenic and carnivorous diets appear to work for improving so many conditions, and why people sometimes struggle even when implementing these dietary strategies and doing everything "right". She is on the board of The Citizen Science Foundation, and is a frequent contributor to CholesterolCode.com where she posts on topics like lipids and immunity, heart disease, and inflammation, as well as the results of her self experiments with diet.

In this episode Siobhan explains how she improved her depression with a ketogenic diet. She tells us how she learned about lipids and got involved with Dave Feldman of CholesterolCode.com after meeting him at the 2018 KetoFest in New London, Connecticut. We learn about some of her self-experiments, the results of medical tests and the importance of establishing a baseline. She talks about her relationship with her doctor and how she builds that trusting and respectful relationship.

Siobhan explains the lipid triangle.

Two corrections on my part, though. Apparently Dr Attia only recommends Therapeutic Lipidology – looking over old blog posts on CholesterolCode, I do mention starting with this and then went on to read Clinical Lipidology right after, so that is correct. With that said, I’m not sure where I saw Clinical Lipidology recommended, but it wasn’t from Attia.

Additionally, the correct quote of what he says is “Anyone aspiring to be a lipid savant […] probably ought to get a copy.” From Part III of the straight dope on cholesterol series. Not “citizen lipidologist” as I stated.

Clinical Lipidology: A Companion to Braunwald's Heart Disease, 2e - Dr Christine Ballantyne

https://amzn.to/2KmmBIw

Therapeutic Lipidology (Contemporary Cardiology) -  Michael H. Davidson , Peter P. Toth , Kevin C. Maki

https://amzn.to/3pgWFwp

https://cholesterolcode.com/

Report 

https://cholesterolcode.com/report/

Labs 

https://cholesterolcode.com/lab-testing/

Lean mass hyper responder 

https://cholesterolcode.com/lmhr/

Citizen Scientist Foundation 

https://citizensciencefoundation.org/

The Obesity Code - Dr Jason Fung

 is a GP in Gloucestershire. He has had a long term interest in preventive medicine. Having Type 1 Diabetes himself, he eventually discovered and was strongly influenced by the book ‘Richard Bernstein's Diabetes Solution’. He went on a very low carb diet five years ago which he feels has positively transformed his daily diabetes control to near non diabetes levels. He is planning to launch a website to provide information and education about keto diets in type 1 diabetes. He is also a founder member of the Public Health Collaboration, which is a charity dedicated to promoting a real food lifestyle.

Dr Ian explains how Type 1 Diabetes is managed in the UK and how he thinks that there should be alternative options. He recognises that keto doesn't suit everyone but feels it should be an option for everyone. 

We find out how he discovered keto and his long journey to start. Listen to how it has improved his quality of life, given him less worries and more control over his blood sugar.

1. You’ve got to want to do it (what is your why?) 
2. Prepare to do it, read around it 
3. Plan for it - do it for 3 weeks

Dr Bernstein's Diabetes Solution: A Complete Guide To Achieving Normal Blood Sugars - Dr Richard Bernstein

https://amzn.to/37j4iwm

He mentioned the UK standard of care according to NICE guidelines for Type 1 

https://www.nice.org.uk/guidance/ng17 

Ian mentioned about Continuous Glucose Monitoring 

https://www.diabetes.co.uk/cgm/continuous-glucose-monitoring.html 

Ian’s presentations at Public Health Collaboration PHCUK conferences 

@ PHCUK 2019 

https://www.youtube.com/watch?v=58PEYFn2_wY

@ PHCUK 2018

https://www.youtube.com/watch?v=kEZ0zgqLDro

@ PHCUK 2016

https://www.youtube.com/watch?v=vWmxxbs_mns

Link to Australian T1D Troy Stapleton (cyclist) Low Carb Downunder  https://www.youtube.com/watch?v=n6LXtQqu0Ow

Link to Australian T1D Bec Johnson (swimmer) 

https://www.youtube.com/watch?v=NOXuYK6ctFA

Hanna Böethius

https://hannaboethius.com

And listen to her podcast with us:

http://fabulouslyketo.com/podcast/003

Jessica Turton Systematic Literature Review 

Turton, J. L., Raab, R., & Rooney, K. B. (2018). Low-carbohydrate diets for type 1 diabetes mellitus: A systematic review. PloS one, 13(3), e0194987.

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0194987

This week’s episode is ‘ask me anything’ (AMA) which we wanted to answer questions from our listeners. Questions for our next episode can be submitted through http://fabulouslyketo.com/ama/

The following questions were asked by our listeners.  

It will depend on how long you have been eating low carb keto for, which means depending on how fat adapted you have become, you will likely not expect to experience ‘keto flu’ if you have a higher carbohydrate meal.  Secondly, it will depend on how long you consume carbohydrate heavy food, whether it is one meal or one week.  The weight gained then will be water retention associated with glycogen storage.  What I would encourage is reflecting on the idea of being ‘going off’ plan as this needs to be a lifestyle choice which you can plan ahead to social events.  Before heading out, why not have a meal of bacon and eggs, which means you feel fuller.  If you are served carbohydrate options on your plate, eat fatty protein first, vegetables leaving the potato (for example) last.  

No, Robert Lustig’s Bitter Truth about sugar explains that it is fructose which is attributed to fatty liver.  You can watch his video at this link: https://robertlustig.com/sugar-the-bitter-truth/

Non Alcoholic Fatty Liver Disease is where the excess consumption of carbohydrate is deposited in the liver as fat.  This deposits create inflammation and then becomes fibrosised causing scarring which is non-alcoholic steatohepatitis (NASH).  The scar tissue is the same as that of an alcoholic.  

There is a great infographic produced by Diet Doctor which you can check here: https://www.dietdoctor.com/low-carb/alcohol

Another great resource is the website and app produced by the Liquor Control Board of Ontario (LCBO).  What is good about this resource is that you can search for the brand or variety of drink, and it lists the carb content. 

Typically any butter which does not contain any blend of vegetable oil is best.  That is, pure butter, and not the ones labeled as spreadable.  When looking for pure butter, consider that those which are produced by grass fed cows have a better fatty acid profile than grain fed.  In Australia and the UK, most dairy products are from grass fed cows.  

Nikola says that she started to gain weight when she entered puberty. She put this down to good too much ice-cream and a decreasing desire to exercise. In 1999, aged 29, weighing 19st 2lbs, an Evans size 26 she was concerned about the arthritis in her right knee, both wrists and left shoulder.  Having lost 3 and half stone with low fat diets, and then gaining it back again, along with the extra 4 stones, what hindsight now as a very hypoglycaemic person, the periods of being hungry and ratty on those low fat attempts were increasingly wearing.  She would reach for the raisins, as a fast sugar fix, which became her saviour food. What we now know as a  typical “High and crash” insulin reaction.

It was a work colleague that introduced her to the “Dr Atkins’ New Diet Revolution” which he had used to lose weight and lent her the book.

The principles of low-carbing changed her life. She discovered freedom from Hunger. As a confirmed carnivore, low-carbing is a way of eating (WOE) where she can eat the foods that she loves. She believes that there is no sense of deprivation, as you can still eat Curry, Chinese, Steak, and (with preparation) the ice-cream and the biscuits, finding that life is just better without the Sugar and Starch.  

As we will hear, her journey hasn’t always been smooth sailing, with some obstacles getting in the way and interrupting her low carb living.  She has endured prolonged stalls, managing various health issues, side effects of treatments yet she found her way back to low carb and is now coaching.  She now works with clients who struggle with being overweight, tired, who may feel that they suffer with shame, guilt and anxiety in order to get some space, clarity and reclaim their health.  She seeks to free people from Diet Prison and wishes for the UK to stop eating itself sick by being able to disrupt the diet industry paradigm, moving away from that shame and guilt that comes with sense of victimhood associated with food and bodies.  

How to do Low Carb, UK Style!: Eat your way to an optimal body - Nikola Howard

https://amzn.to/2Vt8Rh2

1. Eat food when you are hungry
2. If you are not hungry, don’t eat or stop eating 
3. Make each mouthful as optimal as you can, given the circumstances that you find yourself in.

Dr. Atkins New Diet Revolution: The No-hunger, Luxurious Weight Loss Plan That Really Works!

- Dr. Robert C Atkins

https://amzn.to/37vcJoF  

CCLW maybe the term Critical Carbohydrate Level for Losing (CCLL) 

http://www.doingatkins.com/glossary_ccll.html 

Critical Carbohydrate Level for Maintenance (CCLM) 

http://www.doingatkins.com/glossary_cclm.html

I Breathe I’m Hungry Chocolate Brownie Mug Cake https://www.ibreatheimhungry.com/chocolate-brownie-mug-cake-low-carb-gluten-free/ 

 is a specialist sports and exercise physician whose most recent position has been Australian cricket team doctor from 2012-17. Peter is the founding partner of Olympic Park Sports Medicine Centre in Melbourne and Professor of Sports Medicine at LaTrobe University. A founding Executive Member of the Australasian College of Sports Physicians, he served two terms as President and played a key role in establishing sports medicine as a medical specialty in Australia. Peter is the co-author of the widely used text book Clinical Sports Medicine and has been team physician for professional football clubs as well as national athletics, swimming, soccer and men’s hockey teams including Olympic and Commonwealth Games. Peter was the Socceroos Team Doctor at the 2010 World Cup in South Africa and subsequently became Head of Sports Medicine and Sports Science at Liverpool Football Club. He is the co-founder of the public health campaign SugarByHalf and is committed to the challenge of improving the nation’s health with improved diet and increased physical activity. His most recent book A Fat Lot of Good was published in May 2018.

Living and working in Liverpool, UK in 2012, Dr Peter says that he has a strong family history of Type 2 diabetes.  Despite being borderline obese with a BMI of 30, blood tests showing he had a fatty liver, he still considered himself to be in good health, doing the right thing with eating low fat foods and exercising.

It was through his long standing academic friendship with Prof Tim Noakes, that he read Gary Taube’s ‘Good Calories Bad Calories’ that challenged the idea of the low fat diet.  

Embarking on his own journey, reading and self experimentation, Dr Brukner was able to see first hand the impact of eating real food. He lost weight, more energy, mentally sharper as went from eating three meals and three snacks to two meals and a small snack of a handful of nuts.  Blood tests showed that his fatty liver had resolved and was completely normal. 

Frustrated by the mixed messages in the public space, he wanted a platform to campaign for dietary change.   He founded the not-for-profit organisation ‘Sugar By Half’ as a public health campaign to promote and advocate for healthier eating by reducing sugar consumption.  

He authored ‘A Fat Lot of Good’, a best seller book which provides an engaging and easily accessible approach to eating real food.  

A Fat Lot of Good: How the Experts Got Food and Diet So Wrong and What You Can Do to Take Back Control of Your Health - Dr Peter Brukner OAM

https://amzn.to/3lZM489

Peter’s podcast 

https://podcasts.apple.com/au/podcast/brukie-and-burgo-the-podcast/id1519942623

1. J.E.R.F. - Just eat real food

2. Avoid vegetable / seed oils - go back to cooking with butter, lard, beef tallow, coconut oil, olive oil

3. If you do have Type 2 Diabetes, heart disease or metabolic syndrome - there is a real chance that you will be able to reverse your condition.

Good Calories, Bad Calories - Gary Taubes

 is a specialist sports and exercise physician whose most recent position has been Australian cricket team doctor from 2012-17. Peter is the founding partner of Olympic Park Sports Medicine Centre in Melbourne and Professor of Sports Medicine at LaTrobe University. A founding Executive Member of the Australasian College of Sports Physicians, he served two terms as President and played a key role in establishing sports medicine as a medical specialty in Australia. Peter is the co-author of the widely used text book Clinical Sports Medicine and has been team physician for professional football clubs as well as national athletics, swimming, soccer and men’s hockey teams including Olympic and Commonwealth Games. Peter was the Socceroos Team Doctor at the 2010 World Cup in South Africa and subsequently became Head of Sports Medicine and Sports Science at Liverpool Football Club. He is the co-founder of the public health campaign SugarByHalf and is committed to the challenge of improving the nation’s health with improved diet and increased physical activity. His most recent book A Fat Lot of Good was published in May 2018.

Living and working in Liverpool, UK in 2012, Dr Peter says that he has a strong family history of Type 2 diabetes.  Despite being borderline obese with a BMI of 30, blood tests showing he had a fatty liver, he still considered himself to be in good health, doing the right thing with eating low fat foods and exercising.

It was through his long standing academic friendship with Prof Tim Noakes, that he read Gary Taube’s ‘Good Calories Bad Calories’ that challenged the idea of the low fat diet.  

Embarking on his own journey, reading and self experimentation, Dr Brukner was able to see first hand the impact of eating real food. He lost weight, more energy, mentally sharper as went from eating three meals and three snacks to two meals and a small snack of a handful of nuts.  Blood tests showed that his fatty liver had resolved and was completely normal. 

Frustrated by the mixed messages in the public space, he wanted a platform to campaign for dietary change.   He founded the not-for-profit organisation ‘Sugar By Half’ as a public health campaign to promote and advocate for healthier eating by reducing sugar consumption.  

He authored ‘A Fat Lot of Good’, a best seller book which provides an engaging and easily accessible approach to eating real food.  

A Fat Lot of Good: How the Experts Got Food and Diet So Wrong and What You Can Do to Take Back Control of Your Health - Dr Peter Brukner OAM

https://amzn.to/3lZM489

Peter’s podcast 

https://podcasts.apple.com/au/podcast/brukie-and-burgo-the-podcast/id1519942623

1. J.E.R.F. - Just eat real food

2. Avoid vegetable / seed oils - go back to cooking with butter, lard, beef tallow, coconut oil, olive oil

3. If you do have Type 2 Diabetes, heart disease or metabolic syndrome - there is a real chance that you will be able to reverse your condition.

Good Calories, Bad Calories - Gary Taubes https://amzn.to/37fPKhp

 is a Registered Nurse since 1973, worked with addiction medicine since 1987 and sugar addiction since 1993. Developed a Holistic Addiction Treatment model, worked with group treatment for many years. She has been teaching and training professionals since 2012. 

Bitten is a recovering alcoholic and her understanding of addiction has been a 26 year journey. She started to learn about addiction in the 70s when she commenced her recovery from alcohol addiction. She fell in love with addiction medicine. She learnt that those recovering from drug and alcohol addiction who also smoke and eat junk food have a higher risk of relapsing.

After this ‘light bulb’ moment, she promptly quit smoking but would treat herself with chocolate and ice cream. She gained a lot of weight but she was also very tired. She was told she was a food addict and set out to learn more.

She started a group in 1995 and helped those with food addiction deal with the addiction. The low carb movement started in 2005 in Sweden. Bitten was told she was mentioned in a book.

The low carb sentiment is that if you stay low carb you can be healthy but it doesn’t take into consideration that some are “Food Addicts”, who can stop eating the problematic foods but can’t stay stopped.

Drawing on her understanding of addiction, she was able to translate this to food and food addictions.  Similarly to alcohol, social users of food can have a small piece of chocolate and then stop. Whereas harmful users of food are emotional eaters, comfort eaters. Food addicts have a different brain, they are biochemically unique. They don’t respond biochemically the same way as social users and harmful users. They are the most sensitive people.

Bitten developed a tool to differentiate between a harmful user and an addict. How much you eat and how often is not a criteria for addiction.  She teaches, trains and certifies them in the sugar instrument. 

Understanding  that addiction is chronic, progressive re-lapsable and deadly illness if you don’t arrest it. You don’t have a chance if you don’t embrace that. First you have to understand the illness, then you have to rewire the brain.  This is through eating the right types of food - such as the keto way of eating, with clean products, good foods, good fats and you have to figure out the fuel mix.  

Eating the right types of food minimises the chemical release in the brain.  These brain chemicals, particularly those that release dopamine is important.  Increasing tolerance to dopamine is built up over time with the types and amount of food that is eaten.  You eat more and more even though you feel miserable. It gives an initial high then it makes you depressed, moody, sad, unpleasant, tired, nothing is fun and you lose all your energy. You are not clinically depressed, you have lost energy on a cellular level.  

Bitten says get the addiction under control first for at least two years before doing any therapy. Changing the way she eats, she has become less swollen and able to move more. She has increased her energy and feels better now she is 67 than in her fifties. Bitten is like a Ferrari, she has to fuel up. Food is her medicine and fuel. She makes sure she gets her nutritional needs met.

In Swedish

Sockerbomben - i din hjärna : bli fri från ditt sockerberoende - Bitten Jonsson

https://amzn.to/2IPsoVu

She also has some cookbooks

If you suspect you have an addiction you need to deal with the addiction first.

 is a Registered Nurse since 1973, worked with addiction medicine since 1987 and sugar addiction since 1993. Developed a Holistic Addiction Treatment model, worked with group treatment for many years. She has been teaching and training professionals since 2012.

Bitten is a recovering alcoholic and her understanding of addiction has been a 26 year journey. She started to learn about addiction in the 70s when she commenced her recovery from alcohol addiction. She fell in love with addiction medicine. She learnt that those recovering from drug and alcohol addiction who also smoke and eat junk food have a higher risk of relapsing.

After this ‘light bulb’ moment, she promptly quit smoking but would treat herself with chocolate and ice cream. She gained a lot of weight but she was also very tired. She was told she was a food addict and set out to learn more.

She started a group in 1995 and helped those with food addiction deal with the addiction. The low carb movement started in 2005 in Sweden. Bitten was told she was mentioned in a book.

The low carb sentiment is that if you stay low carb you can be healthy but it doesn’t take into consideration that some are “Food Addicts”, who can stop eating the problematic foods but can’t stay stopped.

Drawing on her understanding of addiction, she was able to translate this to food and food addictions.  Similarly to alcohol, social users of food can have a small piece of chocolate and then stop. Whereas harmful users of food are emotional eaters, comfort eaters. Food addicts have a different brain, they are biochemically unique. They don’t respond biochemically the same way as social users and harmful users. They are the most sensitive people.

Bitten developed a tool to differentiate between a harmful user and an addict. How much you eat and how often is not a criteria for addiction.  She teaches, trains and certifies them in the sugar instrument.

Understanding  that addiction is chronic, progressive re-lapsable and deadly illness if you don’t arrest it. You don’t have a chance if you don’t embrace that. First you have to understand the illness, then you have to rewire the brain.  This is through eating the right types of food - such as the keto way of eating, with clean products, good foods, good fats and you have to figure out the fuel mix.

Eating the right types of food minimises the chemical release in the brain.  These brain chemicals, particularly those that release dopamine is important.  Increasing tolerance to dopamine is built up over time with the types and amount of food that is eaten.  You eat more and more even though you feel miserable. It gives an initial high then it makes you depressed, moody, sad, unpleasant, tired, nothing is fun and you lose all your energy. You are not clinically depressed, you have lost energy on a cellular level.

Bitten says get the addiction under control first for at least two years before doing any therapy. Changing the way she eats, she has become less swollen and able to move more. She has increased her energy and feels better now she is 67 than in her fifties. Bitten is like a Ferrari, she has to fuel up. Food is her medicine and fuel. She makes sure she gets her nutritional needs met.

In Swedish

Sockerbomben - i din hjärna : bli fri från ditt sockerberoende - Bitten Jonsson

https://amzn.to/2IPsoVu

She also has some cookbooks

If you suspect you have an addiction you need to deal with the addiction first.

Dr Annika Dahlqvist https://annikadahlqvist.com

  has been in the health and fitness industry for over a decade. Starting out as a party coordinator at a sports centre and working his way up to studying at the European Institute of Fitness and qualifying as a Master Personal Trainer. After 5 years of running a fitness boot camp business Sam decided to move away from that business in order to fully focus on improving public health by setting up and directing the Public Health Collaboration.

Sam started as a personal trainer and then set fitness bootcamps called Smash The Fat. Sam used to have his own podcast for Smash The Fat. 

After reading Why We Get Fat by Gary Taubes he started to recommend low carb, real food diets.

In 2015 he felt he was in a philosophical quandary. He felt to continue the business would be an uphill battle against mainstream dietary advice, which Sam felt was bad advice. He felt the only way to tackle the issue was to get to the root cause.

He decided not to continue with Smash The Fat and to set up a not for profit charity aimed at lobbying the government that the food guide lines need to be changed and suggesting that they might have got the guidelines wrong in the 80s.

Sam proposed this to Dr Aseem Malhotra, Dr Trudi Deakin, Dr David Unwin, Dr Jen Unwin who thought it was a great idea and so the Public Health Collaboration (PHC) was started.

Ambassadors Programme

The Ambassadors are local representatives of the PHC, who liaise with healthcare professionals in NHS GP practices. They help set up free support groups and show the results the programme is achieving with patients improving metabolic health and saving money for the NHS.

Andy Bishop is a PHC Ambassador who joined a patient participation group, then got the PHC on the agenda for a meeting. Eventually he was able to set up a group. It took 18 months to get the first group up and running but now has 4-5 groups in north Liverpool. 

Ambassadors are beginning to make breakthroughs by going through the patient participant groups.

1. Understand and creating your ‘Why’ by creating a statement of your personal purpose of why you want to become healthier 
2. Have the resources on hand which includes a variety in foods, recipe book or websites, and consider planning the first week of your transition 
3. Have an accountability person to help you with changing your lifestyle 

Sam’s old training Smash the Fat 

http://live.smashthefat.com/

Sam’s high fat experiment 

http://live.smashthefat.com/why-i-didnt-get-fat/ 

Smash the Fat YT 

https://www.youtube.com/channel/UCCFMZHxKvSFn-wLjaV2hf1g?feature=emb_ch_name_ex 

Smash the Fat Podcast 

https://podtail.com/en/podcast/smash-the-fat/ 

PHCUK Resources

https://phcuk.org/resources/

Dr David Unwin’s Sugar Infographics 

https://phcuk.org/sugar/