Food noise is a term that makes sense to many people. Food noise is a great way to describe the unhealthy way many people think about food, and what they consider to really be food. But, food noise is not the problem, it is only the symptom of a much bigger problem.

Some people can combat and defeat food noise on their own, and some need help...

Colorectal cancer (CRC) patients have been shown to possess an altered gut microbiome. Diet is a well-established modulator of the microbiome, and thus, dietary interventions might have a beneficial effect on CRC. An attenuating effect of the ketogenic diet (KD) on CRC cell growth has been previously observed, however the role of the gut microbiome in driving this effect remains unknown. Here, we describe a reduced colonic tumor burden upon KD consumption in a CRC mouse model with a humanized microbiome. Importantly, we demonstrate a causal relationship through microbiome transplantation into germ-free mice, whereby alterations in the gut microbiota were maintained in the absence of continued selective pressure from the KD. Specifically, we identify a shift toward bacterial species that produce stearic acid in ketogenic conditions, whereas consumers were depleted, resulting in elevated levels of free stearate in the gut lumen. This microbial product demonstrates tumor-suppressing properties by inducing apoptosis in cancer cells and decreasing colonic Th17 immune cell populations. Taken together, the beneficial effects of the KD are mediated through alterations in the gut microbiome, including, among others, increased stearic acid production, which in turn significantly reduces intestinal tumor growth.

Full Paper https://doi.org/10.1038/s41467-025-56678-0

Having just suffered a major carving attack yesterday (I won), this video touches on the very important topics of controlling urges. It's a super short 4m video.

How To Stop My Food Cravings For Good Are your cravings controlling you? In this video, Dr. Tony Hampton breaks down the real root cause of cravings—and it’s not just about willpower. Learn how ultra-processed foods hijack your brain's reward system, how dopamine drives the craving cycle, and how to finally rewire your brain for long-term control.

Using stories, science, and simple tools, Dr. Hampton helps you understand the dopamine-craving loop, the roles of stress, sleep, hormones, and gut health, and the power of nutrition—especially low-carb and carnivore diets—to quiet food noise and restore peace of mind.

You’ll also hear about Lisa, a patient whose nightly ice cream habit felt impossible to break—until she discovered what was really going on inside her brain.

Fewer than 1% of patients with type 1 diabetes achieve normal glycemic control (glycated hemoglobin [HbA1c] < 5.7%/ < 39 mmol/mol). Additionally, exogenous insulin administration often causes “iatrogenic hyperinsulinemia,” leading to whole-body insulin resistance and increased risk of cardiovascular complications. We present data on the clinical efficacy and safety of a long-term (10-year) ketogenic diet (≤50 g carbohydrates/day) therapy in a patient with type 1 diabetes. The use of a ketogenic diet resulted in successful glycemic control, assessed by HbA1c (5.5%; 36.6 mmol/mol), continuous glucose monitoring median glucose (98 mg/dL; 5.4 mmol/L), and glucose time-in-range of 70 to 180 mg/dL (90%) without acute glycemic complications. In conjunction, there was a** 43% decrease in daily insulin requirements**. Low-density lipoprotein cholesterol increased, whereas small-dense low-density lipoprotein was in the normal range (<90 nmol/L). No adverse effects were observed on thyroid function, kidney function, or bone mineral density. This case report demonstrates that a long-term ketogenic diet in a person with type 1 diabetes has considerable therapeutic benefits.

Full Text: https://doi.org/10.1210/jcemcr/luae102

Very-low-calorie diets (VLCDs) are used to treat obesity, often in a non-clinical setting, and the typical formulation of a minimum of 50 g carbohydrates daily can induce a mild dietary ketosis. This clinically benign state is sometimes confused with the non-metabolically adapted state of ketoacidosis, and this misunderstanding may lead to the rejection of VLCDs as a suitable obesity treatment. This paper summarises and discusses the difference between physiological ketosis and pathological ketoacidosis, the benefits of ketosis-inducing weight-loss regimen such as VLCDs and why ketoacidosis should never be the diagnosis in a non-type 1 diabetic on a carbohydrate-restricted diet.

Paper https://doi.org/10.1111/j.1467-3010.2011.01916.x

Full Paper on scihub

Dr. Eric Westman reacts to Dr. Sten Ekberg’s breakdown of the top 10 foods RFK Jr. is aiming to ban. From artificial dyes to sugary cereals and seed oils, are these policies really about health or missing the bigger picture?

This video is family friendly. The title is referring to a high fat diet making your big pants baggy, as you lose weight.

How I lost 145 lbs in 14 months, cured my acid reflux, lost my joint pain, and lowered my triglycerides, by eating butter and other healthy fats.

Did you know Butter can make your pants fall off?

Neither did I until I started eating butter and cream and bacon and eggs and Fatty cuts of chicken cooked in good old fashioned lard.

I lost 145 pounds in 14 months and was amazed to see eating Butter made my size 54 pants fall off.

I’m not kidding when I say Butter Makes Your Pants Fall Off

I’m living proof that it worked for me and know it will work for you.

Hello, my name is Bob, I’m fifty years old, I’m not a diet guru, I’m just an average working class guy and I know my story sounds crazy, but I hope you’ll hear me out if you’re fat and sick and hurting, I hope you’ll give me a few minutes of your time, because I believe my story could really change your life.

https://youtu.be/Ip7tZzEZAp0

The Lecture that almost didn’t happen.

Dr Paul Mason was invited to present on Nutrition at the prestigious Royal Australasian College of Surgeons Annual Scientific Congress, agreeing to provide a 40-45 minute lecture.

Three weeks before the conference, Dr Mason was notified that the offered time allocation had been reduced by half. No official explanation was provided, however there were suggestions in informal discussions that there may have been some ‘behind the scenes’ influence. No evidence was ever provided to support this, and after some intervention from one of the section convenors, the presentation time was restored.

Included in his session was Professor Linda Tapsell, who was a key player in the development of Australia’s current dietary guidelines. In her presentation, Professor Tapsell made the point that the Dietitians’ association did not, as claimed by Dr Mason, develop the Dietary guidelines. This rebuttal was correct. Rather, the DAA (now Dietitians Australia) was commissioned by the NHMRC to conduct systematic literature reviews to assist in the development of the dietary guidelines. There were no other significant points of rebuttal raised to Dr Mason’s presentation.

Neither Professor Tapsell’s presentation nor the Q+A session which followed have been made available for public viewing (consent of all participants is required).

Dr Paul Mason obtained his medical degree with honours from the University of Sydney, and also holds degrees in Physiotherapy and Occupational Health. He is a Specialist Sports Medicine and Exercise Physician.

Dr Mason developed an interest in low carbohydrate diets in 2011. Since then he has spent hundreds of hours reading and analysing the scientific literature. For a number of years Dr. Mason has been applying this knowledge in treating metabolic and arthritis patients who have achieved dramatic and sustained weight loss and reductions in joint pain.

Dr. Mason is also the Chief Medical Officer of Defeat Diabetes, Australia's first evidence-based and doctor-led program that focuses on the wide range of health benefits of a low carb lifestyle, particularly for those wanting to send into remission pre-diabetes, type 2 diabetes, and other metabolic illnesses.

Stephen Phinney is the former Chief Innovation Officer and Co-Founder of Virta Health, the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery.

As a physician-scientist with 40 years of experience divided between academic internal medicine and industry, Dr. Phinney has studied nutritional biochemistry with a long-term focus on low carbohydrate research and its benefits for physical performance and insulin sensitivity. His career has emphasized the interaction between diet and exercise and their effects on obesity, body composition, physical performance, and cellular membrane structure.

A Professor of Medicine Emeritus at University of California, Davis, Dr. Phinney is an internationally recognized expert on obesity, carbohydrate-restricted and ketogenic diets, diet and performance, and essential fatty acid metabolism. He has held clinical faculty appointments at MIT and the Universities of Vermont, Minnesota, and California at Davis as well as leadership positions at Monsanto, Galileo Laboratories, and Efficas.

Dr. Phinney's clinical experience includes inpatient and outpatient clinical nutrition, directing multidisciplinary weight management programs in three locations, and he has designed, completed, and published data from more than 20 clinical protocols involving diets, exercise, oxidative stress, and inflammation. His extensive experience in the design of clinical nutrition trials in both academic and industrial settings has led to more than 87 peer-reviewed papers and book chapters on clinical nutrition and biochemistry. He is the author of four books, including The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance, two foundational books on low carb nutrition science and nutritional ketosis that he co-authored with Jeff Volek, Ph.D, RD. Dr. Phinney also previously served on the editorial board of the American Journal of Clinical Nutrition.

Dr. Phinney received his medical degree from Stanford University, holds a Doctorate in nutritional biochemistry and metabolism from the Massachusetts Institute of Technology and completed post-doctoral research at Harvard University.

https://youtu.be/t7M8WwuLx9o

Youth mental illness is on the rise, and treatment options are often limited, especially for kids with bipolar disorder. This Mental Health Awareness Month, we’re highlighting a groundbreaking new real-world data collection funded by the Baszucki Group exploring ketogenic therapy as a promising intervention for children and adolescents living with bipolar disorder.

In this interview, Elizabeth Errico, founder of the Children's Mental Health Resource Center (CMHRC), shares how her organization is implementing ketogenic therapy in a real-world setting for kids aged 6 to 17. The year-long study is part of a larger initiative supported by the Baszucki Group to expand mental health care options through metabolic approaches.

Families in the program receive education, hands-on support, and guidance to help implement this dietary therapy at home—often with life-changing results.

In this video, you’ll learn:

Why early diagnosis and support for pediatric bipolar disorder is so critical How ketogenic therapy is being applied to youth in a structured, supportive way What families need to implement this therapy successfully Early anecdotal outcomes from participating families Why this research could help shift mainstream mental health treatment

This is about more than data—it's about hope, empowerment, and building a better path forward for families navigating serious mental illness.

Expert Featured: Elizabeth Errico linkedin.com/in/elizabeth-errico-746995180 cmhrc.org

Other Resources Mentioned: Managing Major Mental Illness with Dietary Change: The New Science of Hope mycme.com/courses/managing-major-mental-illness-with-dietary-change-9616

Brain Energy: The Metabolic Theory of Mental Illness mycme.com/courses/brain-energy-the-metabolic-theory-of-mental-illness-9615

A Mediterranean ketogenic diet is an excellent entry point to a ketogenic lifestyle for many people because it combines the health benefits of Mediterranean eating with the metabolic advantages of ketosis. In this video, I’ll share 4 key steps for preparing to start your Medi-Keto journey. We’ll review my 9 favorite Medi-Keto foods, helping you build a solid shopping list. Finally, I’ll answer common questions and offer some free keto recipes to get you started on the right foot. Start your healthy transformation today with this powerful diet combination!

Keto Mojo is the gold standard for at home ketone testing. It's used in ketogenic research studies as well.

It can test, glucose, and ketones, it uses inexpensive ($0.50) strips, and provides accurate data.

It was super helpful when i started my keto journey.

The device costs about $50, and can be ordered from the major online vendors, or directly.

He did excellent work, and the world is a bit dimmer for his absence.

He is probably most well known for his work with Type 1 Diabetes treatment and looking at hyperglycemia as the major cause of diabetic complications. He was a pioneer in pushing for tight blood glucose control in T1Ds.

https://www.youtube.com/@DrRichardKBernstein/videos

June 17, 1934 - April 15, 2025 (aged 90)

TLDR: People don't need carbohydrates, ketosis isn't dangerous.

It is pertinent to briefly discuss the enduring misconception that glucose itself represents an “absolutely essential”, “universal fuel” in human physiology, which requires nuanced definition and gradation, but has been perpetuated verbatim and may have been incorporated into the physiology education of currently practicing healthcare professionals [1-7].

We must first address the distinction between endogenous and exogenous sources of glucose. Clinical trials and epidemiological studies of very low to zero carbohydrate diets support the statement of the US National Academies of Sciences that “the lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed” [8-11]. Even so, despite seemingly safe and increasingly popular, the long-term effects of a truly “zero” carbohydrate diet (without micronutrient supplementation) are difficult to ascertain through controlled experimentation, being only inferred from evolutionary biology, observational studies, and mechanistic data [12-14]. With this caveat, it has now been clearly established in large cohorts of patients, both adult and pediatric, that the oral intake of carbohydrates can be chronically very low (< 5-10% of total daily energy), as long as essential micronutrients are obtained from the underlying food selection and/or supplementation [15-18].

During fasting or in the absence of dietary carbohydrates, a steady-state euglycemia will be maintained in a low but physiological range via hepatic and renal gluconeogenesis from endogenous sources, such as lactate, fatty acids (glycerol), gluconeogenic amino acids and odd chain fatty acids [19-21]. From an evolutionary perspective, a minimal threshold of gluconeogenesis was preserved even after indefinite periods of fasting, questioning whether glucose itself is essential [22, 23]. It was not until the seminal work of Cahill et al. corroborating the remarkable metabolic flexibility of human physiology that the absolute requirements of glucose under compensatory ketosis could be quantified [24]. Drenick et al. demonstrated that, after a 2-month fast in obese subjects, insulin stimulation failed to precipitate hypoglycemic reactions with plasma glucose as low as 9 mg/dl (0.5 mM) [25]. During prolonged fasting, blood glucose levels below 30 mg/dL (1.70 mM) have been sustained continuously for several months without adverse effects [22, 23]. It is apparent that glucose requirements can be significantly displaced by fat-derived fuels, assuming a gradual period of ketogenic adaptation proportional to the degree of glucose depletion [26, 27]. Most human tissues require at least 1 to 4 weeks of strict KD adherence for the effective upregulation of ketone body metabolism, a process that can be accelerated through water-only fasting [28-30]. Without ketogenic adaptation, glucose is indeed the “primary metabolic fuel”, as evidenced by hypoglycemic reactions after accidental secretagogue or insulin overdose in diabetic patients following carbohydrate-rich diets, even under conditions of diabetic ketoacidosis [31-33].

Many clinicians fear ketosis due to confusion with diabetic ketoacidosis, defined by the triad of excessive ketogenesis, metabolic acidosis and concomitant hyperglycemia [34]. A low level of ketones (e.g., < 0.5 mM) prior to initiating carbohydrate restriction indicates that the individual is likely not deficient in insulin and therefore not at risk for ketoacidosis [35]. Clinicians may wish to monitor serum bicarbonate during the early stages of ketogenic adaptation. Ketoacidosis does not occur unless ketones coexist with hyperglycemia and decreasing bicarbonate levels, indicating insulin insufficiency (not to be confused with insulin suppression via carbohydrate restriction, which in turn increases insulin sensitivity, as indicated by lower insulin requirements for euglycemia) [36].

In the context of KMT, evolutionary competition for the limited nutrient supply between the tumor and normal tissues may be potentiated [37]. It is important to clarify that the uninterrupted maintenance of very low glucose levels (< 3 mM) is not realistically achievable for most patients following isocaloric KDs and typically requires prolonged fasting or pharmacological interventions. Fortunately, the anti-tumoral benefits of KMT are hypothesized to arise from pleiotropic regulation of energy sensing and growth signaling pathways (PI3K, AKT, AMPK/mTOR, PGC-1α), inflammation, angiogenesis, and autophagy, not solely as the result of reduced glucose availability with compensatory ketosis, which simply serves as a surrogate marker for successful clinical implementation [38-43].

Ok, this isn't a whole paper by itself, its an appendix of Clinical research framework proposal for ketogenic metabolic therapy in glioblastoma But its so well written, it deserves to be highlighted.

Full Original Paper here: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-024-03775-4#Sec31 - Supplementary Material 1 - Appendix 1 - Warning - It's a docx document.

The image in the post is from Resistance to Symptomatic Insulin Reactions after Fasting which is reference 35.

Every recipe here is crafted with purpose—nutrient-dense, blood sugar-friendly, and free from processed ingredients. Whether you’re managing diabetes or just eating for better health, these meals make it easy to stay on track without sacrificing flavor.

https://www.americandiabetessociety.org/recipes

This Printable Recipe

victoriasketokitchen.net/entrees/f/keto-hot-cocoa-powder

• black cocoa
• reg cocoa
• milk powder
• sweetner

TLDR - If you are a ketogenic lean mass hyper responder with high LDL, insist on imaging to determine your atherosclerotic risk, as this study indicates the LDL and ApoB by itself doesn't indicate a growth in plaque.

Background - Changes in low-density lipoprotein cholesterol (LDL-C) among people following a ketogenic diet (KD) are heterogeneous. Prior work has identified an inverse association between body mass index and change in LDL-C. However, the cardiovascular disease risk implications of these lipid changes remain unknown.

Objectives - The aim of the study was to examine the association between plaque progression and its predicting factors.

Methods - One hundred individuals exhibiting KD-induced LDL-C ≥190 mg/dL, high-density lipoprotein cholesterol ≥60 mg/dL, and triglycerides ≤80 mg/dL were followed for 1 year using coronary artery calcium and coronary computed tomography angiography. Plaque progression predictors were assessed with linear regression and Bayes factors. Diet adherence and baseline cardiovascular disease risk sensitivity analyses were performed.

Results - High apolipoprotein B (ApoB) (median 178 mg/dL, Q1-Q3: 149-214 mg/dL) and LDL-C (median 237 mg/dL, Q1-Q3: 202-308 mg/dL) with low total plaque score (TPS) (median 0, Q1-Q3: 0-2.25) were observed at baseline. Neither change in ApoB (median 3 mg/dL, Q1-Q3: −17 to 35), baseline ApoB, nor total LDL-C exposure (median 1,302 days, Q1-Q3: 984-1,754 days) were associated with the change in noncalcified plaque volume (NCPV) or TPS. Bayesian inference calculations were between 6 and 10 times more supportive of the null hypothesis (no association between ApoB and plaque progression) than of the alternative hypothesis. All baseline plaque metrics (coronary artery calcium, NCPV, total plaque score, and percent atheroma volume) were strongly associated with the change in NCPV.

Conclusions - In lean metabolically healthy people on KD, neither total exposure nor changes in baseline levels of ApoB and LDL-C were associated with changes in plaque. Conversely, baseline plaque was associated with plaque progression, supporting the notion that, in this population, plaque begets plaque but ApoB does not. (Diet-induced Elevations in LDL-C and Progression of Atherosclerosis [Keto-CTA]

Full Paper: https://doi.org/10.1016/j.jacadv.2025.101686

Summary

In this episode of the KetoPro Podcast, Richard Smith welcomes back Professor Tim Noakes to discuss the impact of low carbohydrate diets on athletic performance. They explore recent research findings that challenge traditional beliefs about carbohydrates and muscle glycogen, emphasizing the importance of blood glucose levels during endurance activities. The conversation also addresses the adaptation process for athletes transitioning to low carb diets, the health implications of dietary choices for athletes, and the evolving landscape of sports nutrition. In this conversation, the speakers delve into the implications of carbohydrate consumption on athletic performance and overall health. They discuss the hidden dangers of high carbohydrate diets, the efficiency of fat as a fuel source, and the body's macronutrient needs. Personal experiences with zero carb diets are shared, along with insights into the future of research in this area. The conversation also touches on the addiction to carbohydrates among athletes and the genetic factors influencing performance. Ultimately, the speakers advocate for a shift in dietary practices to enhance health and athletic longevity.

Takeaways

• The low carb diet is gaining traction in various sports.
• Carbohydrates can enhance performance, but only during prolonged exercise.
• Muscle glycogen depletion is not as critical as previously thought.
• A small amount of glucose can improve endurance performance.
• Blood glucose levels play a significant role in athletic performance.
• Many studies fail to account for adaptation periods in low carb diets.
• Elite athletes may not always be the best model for dietary studies.
• Health concerns are rising among athletes consuming high carb diets.
• The shift towards low carb diets in sports is inevitable.
• Individual performance improvements matter more than comparisons with elite athletes. High carbohydrate diets can lead to insulin resistance.
• Fat can provide the majority of energy needed for endurance sports.
• The human body is capable of burning fat efficiently.
• Glucose is essential for brain function during exercise.
• Zero carb diets can lead to improved athletic performance.
• Athletes often consume excessive carbohydrates unnecessarily.
• Genetics play a significant role in athletic performance.
• Addiction to sugars is prevalent among athletes.
• Long-term health benefits from a low-carb lifestyle are significant.
• Research on zero carb athletes is needed to understand their performance.

Chapters

00:00 Introduction and Guest Welcome
01:40 Exploring Carbohydrates and Athletic Performance
03:04 Research Insights on Low Carb Diets
09:10 The Role of Carbohydrates in Endurance Sports
10:10 Debating Muscle Glycogen vs. Blood Glucose
17:23 Adaptation and Supplementation in Low Carb Diets
20:13 Comparing Elite and Amateur Athletes
28:02 Health Implications of Diet in Athletes
32:00 The Hidden Dangers of High Carbohydrate Diets
34:48 The Efficiency of Fat as Fuel
36:14 Understanding the Body's Macronutrient Needs
37:59 The Role of Glucose in Endurance Sports
39:45 Personal Experiences with Zero Carb Diets
42:05 The Future of Zero Carb Research
45:27 The Impact of Diet on Athletic Performance
48:00 The Addiction to Carbohydrates
50:56 The Genetic Factors in Athletic Performance
53:16 The Importance of Resilience in Endurance Sports

Thomas N. Seyfried received his Ph.D. in Genetics and Biochemistry from the University of Illinois, Urbana, in 1976. He did his undergraduate work at the University of New England, where he recently received the distinguished Alumni Achievement Award. He also holds a Master’s degree in Genetics from Illinois State University. Thomas Seyfried served with distinction in the United States Army’s First Cavalry Division during the Vietnam War and received numerous medals and commendations. He was a Postdoctoral Fellow in the Department of Neurology at the Yale University School of Medicine and then served on the faculty as an Assistant Professor in Neurology.

Other awards and honours have come from such diverse organisations as the American Oil Chemists Society, the National Institutes of Health, The American Society for Neurochemistry, the Ketogenic Diet Special Interest Group of the American Epilepsy Society, the Academy of Comprehensive and Complementary Medicine, and the American College of Nutrition.

Dr. Seyfried previously served as Chair, Scientific Advisory Committee for the National Tay-Sachs and Allied Diseases Association and presently serves on several editorial boards, including those for Nutrition & Metabolism, Neurochemical Research, the Journal of Lipid Research, and ASN Neuro, where he is a Senior Editor.

Dr. Seyfried has over 150 peer-reviewed publications and is the author of the book, Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer (Wiley, 1st ed., 2012).

Publication List https://scholar.google.com/citations?user=ctSRQrsAAAAJ

Here is the paper the talk is largely based from : https://doi.org/10.3389/fcell.2015.00043 - Cancer as a mitochondrial metabolic disease

Here is the proposed press-pulse protocol : https://pubmed.ncbi.nlm.nih.gov/28250801/ - Press-pulse: a novel therapeutic strategy for the metabolic management of cancer

Here is a application of that protocol for glioblastomas : https://pubmed.ncbi.nlm.nih.gov/39639257/ - Clinical research framework proposal for ketogenic metabolic therapy in glioblastoma

Dr Penny Figtree graduated from the University of Sydney in 1993 with first class honours. With over 20 years in general practice she has now decided to focus on weight loss and diabetes.

This decision was made after seeing the power of a low carbohydrate diet to help people lose weight and for some to even reverse diabetes. Dr Figtree had previously tried to help patients using various diets such as low fat diets, Optifast, the 5:2 fast but nothing really worked. In the end she would just say “as long as you are not gaining weight then that’s great”. Then Dr. Figtree read a book called “Always Hungry” By Professor David Ludwig where he explained the INSULIN CARBOHYDRATE MODEL OF OBESITY.

Dr. Figtree has now been practising low carb medicine for several years. She describes this as the most rewarding part of her career, stopping medications and patients feeling well.

Summarizer

Dr. Penny Figtree discusses the use of continuous glucose monitors (CGMs) in healthy individuals, emphasizing their benefits and addressing concerns about their use. She explains how CGMs provide real-time glucose data, helps in understanding metabolic health, and might reveal undiagnosed conditions. The talk also touches on the controversies surrounding CGM use and practical advice for interpreting glucose readings.

Key Points

Introduction to Continuous Glucose Monitors

Dr. Figtree introduces continuous glucose monitors (CGMs), specifically the Freestyle Libre and Dexcom G6, highlighting how they measure blood glucose levels in real-time, providing valuable information for individuals to understand their metabolic health.

Controversy Over CGMs in Healthy Individuals

The use of CGMs in healthy people has sparked debate, with some experts arguing there is insufficient data to endorse their use outside of diabetic care. Dr. Figtree encourages individuals to consider CGMs as tools for gaining insights into their blood sugar responses and overall health.

Setting Up Alarm Parameters

Dr. Figtree advises users to set custom limits in the CGM app to avoid unnecessary alarm reactions. She explains the differences between sensor readings and blood glucose measurements, emphasizing not to panic over minor fluctuations.

Understanding Glucose Variations

The speaker explains that normal glucose responses can vary with exercise, food intake, and other factors. Healthy individuals usually maintain glucose levels below 7.8 mmol/L, but it's normal for levels to fluctuate occasionally.

Reactive Hypoglycemia Insights

Dr. Figtree discusses reactive hypoglycemia, where blood sugar drops significantly post-meal, often causing discomfort. She shares her experience with dietary changes and suggests increasing protein intake to mitigate this issue.

Dawn Phenomenon in Healthy Individuals

The early morning increase in glucose levels, known as the 'dawn phenomenon,' is explained as a natural hormonal response that can influence glucose readings in both diabetics and healthy individuals.

Potential Benefits of Using CGMs

Recent studies suggest that healthy adults may benefit from CGMs to monitor their glucose responses to various foods, which can help in identifying patterns and reducing risks associated with glucose variability.

Conclusion on CGM Usage

Dr. Figtree concludes that while CGMs can be beneficial for healthy individuals, it is essential to interpret the data appropriately and understand personal metabolic responses.

This is IMO the most authentic flavorful enchiladas on a keto diet with my game-changing tortilla recipe! This low-carb, high-fat tortilla is not only perfect for keto enthusiasts but also a great fit for carnivore diets. In this video, we'll show you how to make the perfect keto tortilla from scratch, using two ingredients and easy-to-follow instructions. Whether you're a keto newbie or a seasoned pro, this recipe is a must-try for anyone looking to elevate their keto meal game. So, what are you waiting for? Let's get started and make some amazing keto enchiladas!

Enchilada sauce

• 2 tablespoons butter
• 1 tablespoon quality chili powder
• 1 tablespoon chicken bouillon
• 1 teaspoon onion powder
• 1/2 teaspoon ground cumin

Tortilla

• 4 egg whites
• 2/3 cup pork rinds

Filling

• onions
• cheese
• meat

A accessible conversation on the topic of blood glucose control. Nothing ground breaking here, but a good introduction spoken in plain language going over the papers we have already reviewed.

Summarizer:

Dr. Ford Brewer discusses a step-by-step guide to reversing type 2 diabetes, emphasizing diet and lifestyle changes. He explains how carbohydrates can become detrimental as insulin sensitivity decreases with age and how proper dietary choices can significantly impact blood sugar levels. The conversation also touches on the importance of exercise, particularly muscle-building activities, and the physiological effects of fasting and body composition on diabetes management.

Key Points

Carbohydrates as a Risk Factor

Carbohydrates are not inherently toxic but can become harmful as insulin sensitivity decreases with age. Elevated blood sugar and insulin levels are linked to inflammation and vascular damage.

Dietary Approaches to Reverse Diabetes

A low-carbohydrate diet is essential for reversing diabetes. Cutting out refined sugars and high glycemic index foods can help manage blood sugar levels effectively.

Role of Exercise in Diabetes Management

Exercise, particularly strength training, is crucial for building metabolically active muscle which can utilize glucose without insulin, thereby helping to lower blood sugar levels.

Importance of Body Composition

Reducing body fat and increasing muscle mass are vital for improving insulin receptor sensitivity. A small weight loss can lead to significant improvements in diabetes management.

Intermittent Fasting and Autophagy

Intermittent fasting can promote autophagy, aiding the body's ability to recycle and clean up cellular waste, which is beneficial in managing diabetes.

TLDR: Keto is good for you, and not bad for you. Despite what some agenda based people say the evidence is in favor of keto as good for you, yes even you.

As the prevalence of chronic diseases persists at epidemic proportions, health practitioners face ongoing challenges in providing effective lifestyle treatments for their patients. Even for those patients on GLP-1 agonists, nutrition counseling remains a crucial strategy for managing these conditions over the long term. This paper aims to address the concerns of patients and practitioners who are interested in a low-carbohydrate or ketogenic diet, but who have concerns about its efficacy, safety, and long-term viability. The authors of this paper are practitioners who have used this approach and researchers engaged in its study. The paper reflects our opinion and is not meant to review low-carbohydrate diets systematically. In addressing common concerns, we hope to show that this approach has been well researched and can no longer be seen as a “fad diet” with adverse health effects such as impaired renal function or increased risk of heart disease. We also address persistent questions about patient adherence, affordability, and environmental sustainability. This paper reflects our perspective as clinicians and researchers engaged in the study and application of low-carbohydrate dietary interventions. While the paper is not a systematic review, all factual claims are substantiated with citations from the peer-reviewed literature and the most rigorous and recent science. To our knowledge, this paper is the first to address potential misconceptions about low-carbohydrate and ketogenic diets comprehensively.

Full Paper: https://doi.org/10.3390/nu17061047

Recently we reported similar performances in both progressive tests to exhaustion (VO2max) and 5km running time trials (5KTT) after consuming low-carbohydrate, high-fat (LCHF) or high-carbohydrate, low-fat (HCLF) diets. Accordingly, we tested the null hypothesis that the metabolic responses during both tests would be similar across diets. In a randomized, counterbalanced, cross-over design, seven male athletes (VO2max: 61.9 ± 6.1 mL/kg/min; age: 35.6 ± 8.4 years; height: 178.7 ± 4.1 cm; mass: 68.6 ± 1.6 kg; body fat: 5.0 ± 1.3%) completed six weeks of LCHF (6/69/25% energy carbohydrate/fat/protein) and HCLF (57/28/15% energy carbohydrate/fat/protein) diets, separated by a two-week washout. Substrate utilization and energy expenditure were measured during VO2max tests and 5KTTs. The LCHF diet markedly increased fat oxidation and reduced carbohydrate oxidation, with no associated impairment in either the VO2max tests or the 5KTTs. Following the LCHF diet, athletes generated 50% or more of their energy requirements from fat at exercise intensities up to 90% VO2max and reached the crossover point for substrate utilization at ~85% VO2max. In contrast, following the HCLF diet, carbohydrate provided more than 50% of the total energy consumption at all exercise intensities. During the 5KTT, ~56% of energy was derived from fat following the LCHF diet whereas more than 93% of the energy came from carbohydrate following the HCLF diet. This study provides evidence of greater metabolic flexibility following LCHF eating and challenges the popular doctrines of “carbohydrate dependence” for high intensity exercise and the role dietary macronutrients play in human performance.

Full Paper - https://doi.org/10.5114/biolsport.2023.116452