Keto-flu, ketogenesis, and Carb-Tolerance: Part 2

A Summary of Our Research: How did people ‘feel’ on a keto diet? Very little research has been conducted on people’s subjective experiences of diet. The study of this is incredibly important because if we are to properly understand diet and prescribe, based on holistic effects, we need to know how people feel! Subjective perceptions of people on a keto-diet We analysed this in a qualitative study.  We identified our participants subjective mood and experiences related to the ketogenic diet from daily diary entries and focus group findings. Read more & listen to the audio below

Detox diets and supplements: separating the fear from the facts

No matter where you look nowadays, someone is trying to sell you on a diet, pill or potion that promises to help you ‘detox’. In contrast, there are myriad scientists that will tell you that ‘detoxing’ is a bunch of BS and that there is no benefit to any diet or supplement that claims to help your body to detoxify. So, what is the real story? Is there any evidence backing ‘detox’ diets and supplements? Summary: Weight loss on detox diets is likely due to calorie restriction, not the elimination of toxins.In a healthy body, the liver does a great job of detoxification‘Poison is in the dose’ – there are few if any ‘bad’ foods and all chemicals only become dangerous at a particular dose and exposure.Spirulina and chlorella, milk thistle, dandelion, ginseng, onion, garlic, curcumin, resveratrol, selenium, zinc and vitamins A, C, and E reduce the oxidative damage associated with heavy metal toxicants.1-7Chlorella may be useful in inhibiting the absorption of dioxins via food and preventing accumulation of dioxins within the body.8Milk thistle reduces oxidative damage and may reduce entry of toxins into cells.9, 10 Will a detox help me to lose weight? Many people do lose weight on detox diets. It’s often claimed that this is because ‘toxins’ encourage the storage of fat, but in all likelihood, it is actually because while following a restrictive detox diet the person simply eats less.  As an example, a 2015 study demonstrated that the ‘Lemon Detox’ diet helped women lose weight,11…

Keto-flu, Ketogenesis, and Carb-tolerance: Part 1

A summary of our research: Ketogenic supplements Low-carb diets and ketogenic diets are becoming increasingly popular for both lifestyle reasons and for the improvement of health and performance. However, there is little evidence for the superiority of keto- vs less restrictive low-carb approaches in the research. Greater carbohydrate restriction does provide additional benefits for some outcome measures like glucose, triglycerides (TG), and high-density lipoprotein cholesterol (HDL-c). There are also specific benefits from keto-diets and the levels of blood ketones they produce, including reduced inflammation, inhibited tumour growth (n some cancers), reduction in neurodegeneration, and increased metabolic flexibility. But, despite the benefits and popularity of keto, there is surprisingly little consensus in the published research on what nutritional ketosis (NK) actually is! There is also a complete lack of research on the time taken to achieve the common benchmark of nutritional ketosis ( ≥ 0.5 mmol/L  beta-hydroxybutyrate (BOHB)) and on the symptoms of carbohydrate-withdrawal commonly described in mainstream media as ‘keto-flu’. Dietary supplements and methods to improve ketonaemia (blood ketone levels), time-to-NK, and symptoms of carbohydrate withdrawal and mood during keto-induction are similarly not well understood. Throughout my masters and doctoral research, my team and I provided, for the first time, a synthesis of research related to the time it takes for people to achieve ketosis and highlighted that there were no studies that had specifically evaluated adverse effects specifically during keto-induction. Read more & listen to the audio below

Why you shouldn’t be afraid of protein on a keto diet

A lot of people freak out about protein when following a ketogenic diet. There is an idea that eating a high, or even moderate protein diet, will result in large amounts of glucose creation from amino acids in protein (gluconeogenesis). However, this idea is unfounded and there are significant benefits from increasing your protein intake. What is ketosis? Ketogenic diets are those that elicit the state of ‘ketosis’. This state of ketosis refers to the production of ketone bodies, derived from fats (and some amino acids) for use as an alternative fuel in times of fasting or drastic carbohydrate restriction. When glycogen reserves become insufficient to supply glucose to the Central Nervous System (CNS), an alternative fuel source is needed. Ketones, especially beta-hydroxybutyrate (BOHB) provide this fuel, which can be used by the brain and CNS, and by most tissue (including muscle tissue) throughout the body. What are ketogenic diets? The ketogenic diet itself is a form of LCHF diet that is very low in carbohydrate, low-to-high in protein and moderate-to-high in fat. It is often termed a ‘very low carbohydrate ketogenic diet’ (VLCKD). Keto diets are characterised by the expression of ketone bodies in the blood, breath, and urine. This expression of ketones is a ‘functional’ nutritional ketosis (NK) and this nutritional ketosis is usually defined by levels of ketones (specifically BOHB) in the blood of > 0.5 mmol/L. What’s ‘Gluconeogenesis’ Gluco = sugar, neo = new, genesis = creation. So, gluconeogenesis is the creation of glucose within the…

Paul Cadman

The Carb-Appropriate Podcast Ep.13 Paul ‘Cadsy’ Cadman is a nutrition and performance coach specialising in custom nutrition, supplementation, and training programming for endurance athletes.  I love chatting to Cadsy as he is a self-experimenter who’s always willing to do the hard yards, walking the talk, before applying it with his athletes. Paul has had great success fine-tuning ‘mixed fuelling’ (carbs + ketones) and with other supplements like MitoQ, mushrooms, Super Starch and more! Intro sample from Get Up Stand Up by Public Enemy feat. Brother Ali. Outro sample from Spastic Mumblings by Jesse Spillane – from http://freemusicarchive.org

What do I eat?

The 2019 edition One of the most common questions any nutritionist gets is “So, what do YOU eat?” This is not necessarily the best question for a client to ask, because what I do, will not always be what you should do. On the other hand, the example of someone putting healthy nutrition habits into practice can really help with the application of nutrition. So, periodically I post up what I’m currently doing to give some ideas of how to structure nutrition and supplementation to not just ‘get by’ but to thrive, which of course, is my key focus. Note: What I mean by ‘thrive’ is to perform optimally, think clearly, be productive, and to live my life of passion and purpose. It is far more than just being ‘healthy’ or to not experience the effects of the health conditions. Breakfast 4 x scoops vanilla Nuzest Clean Lean Protein1 x scoop Nuzest Good Green Stuff1 x Tbsp. Melrose MCT 1 x Tbsp. Melrose Fish Oil1 x Tbsp. flax or hempseed oil1 x dose of Life Cykel Turkey Tail extract1 x dose of Life Cykel Reishi extract View this post on Instagram Breakfast A post shared by Cliff Harvey (@cliffdoggydog) on Jun 2, 2019 at 1:15pm PDT Why? A lot of people will wonder why I have breakfast… It is the strategy du jour nowadays, especially for those in the lower-carb space to miss breakfast (intermittent fasting). I typically don’t. Fasting is incredibly effective for people who want to lose body…