5 Keto Myths YouTube

5 Keto Myths YouTube


hi guys I’m Cassie and I’m Eric and we’re Keita for carbajal –ax and today we’re gonna be the spelling for you 5 Kyoto myths first myth that makes you better if you’ve been following the ketogenic diet for a while you may have heard some people spread the rumor that fat makes you fat and we’re gonna talk about why that isn’t true so when you’re thinking about how fat storage is done in the body at least in human beings fat storage is primarily made up of stored glucose part of the reason is we are adapted to be able to store glucose very easily and then be able to access that later when we’re at a deficit of calories and available energy as energy to be used later so the storage and your adipose tissue is mostly triglycerides storage and then we have glycogen in our skeletal muscles to be able to be used rapidly and we also have some in our liver so the calories we take in via carbohydrate are broken down very quickly and used as energy or stored the calories we take in as protein are generally used for some of the reparative processes and then what’s left over are stored and the calories that we take in as fat are either burned or often time just excreted in our bowel movements and it’s a lot harder for human beings to store fat as fat there is a process called lipolysis that’s the process of breaking down lipids or fat for energy that happens more readily when your fat adapted and using fats for energy but just because you’re putting fat through I pollicis doesn’t mean you’re going to store it as fat in fact that’s often not the case in human beings now in other animals will they break down fats and proteins and they convert it into a carbohydrate called gluconeogenesis they are able to do that and store it as fat just in case they don’t have calories available to them later so this is an adaptation with in the animal kingdom for animals that have to hunt for their own foods for thousands of years we have been a mixture of hunters gatherers farmers agriculturists and now food shoppers right in the grocery store so we don’t have to worry about having a caloric deficit at least not most of us in the developed world have to worry about that and our bodies are very adept at storing calories from carbohydrates but because of all this time not going in and out of a fat-burning mode we don’t really store fat as fat so the rumor that fat makes you fad from a dietary fat standpoint is absolutely untrue and human beings so myth one busted that does not make you fat correct alright our second myth you need carbs or energy to live a healthy life so you hear this one a lot a lot of people will cite the you need 20% of the glucose to go to your brain and give you energy and allow for proper brain function or you need X amount of glucose to be able to do all your daily processes and this again is absolutely untrue Jessi actually has a degree in neuroscience and clinical psychology and this is one of the things that she would have studied during her training looking at how the brain actually functions and what calorie sources it uses best so why don’t you talk about that so your brain can actually function by using ketones just because your body would prefer to use glucose does not mean that it isn’t able to function healthily and productively with another source of fuel you just have to make sure that it’s readily available for your body to use additionally just because it’s able to use and prefers to use glucose doesn’t make it the best energy source for you that’s like saying I prefer to put 83 percents in my gas tank rather than 93 or 85 rather than 93 you know the 93 costs more of course I want to put regular gas and not super in my car is the super gonna be better well it depends on my engine but when we’re talking about ketones in the brain and in certain other tissues of the body yes ketones are better or I prefer to get all of my food from fast-food because I don’t want to do dishes or cook versus actually cooking my food they’re both going to provide you with fuel but one’s going to provide you with a higher source of fuel a better source cleaner burning source longer burning source so your brain is able to function very well on fats and ketones let’s look at infants fetuses as well as small children babies and children are more often than not actually in ketosis naturally if you ever talk to a pediatrician if you have a child many times they’ll say that your baby needs to be getting good sources of fat for proper brain development in fact when they turn one and they start switching off of breast milk if they’re breastfed or off a formula and drinking milk what do they drink they tell them to drink whole fat milk because they want them to get the fats fat is very good for brain development so if that is so bad for you why would they be pushing fat at small defenseless children exactly children who have these very small coronary vessels and small carotid arteries things like that that should be worried oh my gosh they’re gonna develop plaque and they’re gonna die that’s not the case because their bodies use it very efficiently and we can too but you have to be in the right metabolic state to do that our next myth this is gonna be right up Eric’s alley so those of you that don’t know are new to following us eric is actually a cardiology nurse practitioner he practices in the state of New Hampshire so he’s an autonomous practitioner and this myth he probably hears quite often either from his colleagues or his patients Quinto causes heart disease more specifically patients accused fat of causing heart disease and I think there’s an important distinction to be made here so we blame fats for heart disease simply because we find cholesterol at the source of coronary atherosclerosis so when we’re talking about that word we’re talking about buildup of cholesterol and platelet and other particle plaques within the coronary vessels those are the vessels I go around the heart and profuse the heart with oxygen so it gives it all that oxygen and nutrients and needs in order to function the problem with blaming the cholesterol is the cholesterol is only there because some other damage happened in the vessel causing the cholesterol to stick their cholesterol is the band-aid that’s like saying I cut myself and I put this band-aid on here and you know now I have a scar here and it’s the band-aids fault well no you cut yourself and the band-aid was there to keep other things from getting in this open area the other analogy I use often is the EMT analogy some of you might have heard this if you followed us before but if you had a person who was shot or had a heart attack or whatever in an EMT or paramedic response to the scene and they’re giving the person compressions because they have no pulse and they’re respirating for them because they are not breathing and that person gets to the hospital and they’re pronounced dead you’re not gonna blame the EMT even if the EMT or paramedic or whomever tried their best but weren’t doing adequate compressions or breaths or whatever it’s still not their fault that the person died because they were shot or because they had a heart attack or whatever so you need to look at the root cause what actually killed the person in terms of heart disease we need to do the same thing look at the root cause the plaques are there because some damage to the vessel was done and if it was never done the plaques wouldn’t stick there we also only look at a piece of the picture we look at LDL that’s the biggest thing we try to blame and some cardiologists who look at triglycerides which is good and other measures as well but LDL is just a snapshot of some of the data and that breaks down to different particle sizes and densities which tell us more of the story and so we’re getting incomplete information and we have patients that have very very very low LDL cholesterol but continue to have heart disease in amongst those patients the most common thing I see is they’re either diabetic and they’re poorly controlled they’re obese they’re very sedentary they smoke high blood sugars they have high triglycerides so there’s these common factors I tend to see amongst all of them if they don’t smoke and they’re not necessarily sedentary then I almost always see diabetes usually uncontrolled and high triglycerides and I would argue that those play a much more vital role than being told at your LDL is too high and in fact being told you have diabetes is like being told you’ve had your first heart attack being told you have high LDL is not considered as strong as a risk factor but we talk about it like it is so fat doesn’t specifically cause heart disease and when I say heart disease I’m talking about coronary artery disease to back up a little bit to something else Cassie was pointing out the different fuel sources another type of heart disease that we talked about is cardiomyopathy and congestive heart failure that’s a thickening and weakening of the heart causing it to be unable to move as much blood as it needs to so if you’re talking about that type of heart disease it has actually been studied that people with heart failure tend to have improvement in their heart function and reduction in heart failure symptoms when the heart is using ketones that’s a fuel source rather than glucose and there’s a number of hypotheses as to why that is but that has been seen in the peer-reviewed controlled trials that have been done looking at that type of information so that’s another tissue that thrives very well other than the brain off of ketones rather than glucose so just to show you to your most vital organs in the body don’t need glucose at all to function optimally you kind of touched on it a little bit about how there are other factors that play into heart diabetes obesity sedentary lifestyle smoking a number of factors and if we’re looking at a ketogenic diet the ketogenic diet is known to reduce body mass that’s going to help with reducing obesity so when people’s weight goes down then they actually have a reduction in a number of the risk factors so by reducing adipose tissue in the stomach you actually reduce your risk for insulin resistance because the abdominal adipose tissue is the most insulin resistant tissue you reduce vascular resistance and so therefore you’re controlling hypertension better which can be a real problem for some people as they age because vessels naturally become less compliant so if you can reduce vascular resistance you improve hypertension which is its own risk factor it’s also considered a diuretic diet and so that reduces vascular resistance throughout floating extra fluid which also helps with our heart failure patients because fluid management is a big problem with heart failure and so you’re really checking all the boxes triglycerides obesity diabetes hypertension and I would be hopeful that people willing to make a big commitment and lifestyle change such as a major dietary lifestyle change would also be committed to making other wife style changes like stopping smoking so in making this impactful of a change in somebody’s life you may be correcting all of the risk factors for coronary artery disease and carotid artery disease development therefore lowering your risk for cardiac disease stroke and all cause mortality so it really checks all the boxes finally one last point on this topic is that when you’re on a ketogenic diet and you’re in ketosis you’re indiscriminately burning fat so that means the fact that you’re consuming the fat you’ve stored you’re out of posts and the fat that you generate which is cholesterol cholesterol so 80% of cholesterol is actually made by the body has nothing to do with dietary cholesterol intake and the other 20% is affected by all lifestyle factors that can include genetics although that’s part of the 80% as well it can include whether you’re sedentary or active it can include things like smoking can include diet but that’s 20% so I would argue that you’re gonna have the least impact by going a little fat and this is seen in the research whereas if you’re training your body to metabolize fats through your diet then you’re affecting that eighty percent as well you’re affecting what’s being generated part of that is because you’re metabolizing them and part of it is because we see people who have higher dietary fat intake actually naturally just generate less cholesterol because the body knows that there’s more freely available and it’s sort of a nice counterbalance because the intake of dietary fat doesn’t translate to a direct output of serum fat so serum cholesterol and so you may be taking in more than you’re actually putting into your serum and therefore even further offsetting that balance in a good way so our fourth keto myth you know is a high protein high fat all-you-can-eat mean butter buffet we hear this all the time and it couldn’t be further from the truth I think people imagine us just sitting at home eating sticks of butter and just guzzling bacon grease but keto isn’t a high protein diet regardless of what the media says I think there are several celebrities out there that have been quoted as saying kiddos high protein or high meat and with the ketogenic diet if you look at the clinical definition of it any clinical research any peer-reviewed studies you’ll find that keto is a moderately low protein high fat low carbohydrate diet and even if you’re not looking at clinical research so say it’s not medical research you’re citing if you’re looking at good nutrition science research or any research that’s really being done in a controlled setting and is really looking at all the experimental criteria for good research then you’re going to see that you’re gonna see it’s a high fat moderately low protein very low carbohydrate diet the carbohydrate recommendation for ketosis may be different depending on how they formulate the study so it may be 50 grams of total carbohydrates or less or maybe 20 grams of net carbs hydrates or less but those are typically the only two that fit within an actual ketogenic diet from there people will call it a modified ketogenic diet or things like that we are talking about a real well formulated ketogenic diet that’s the other part well-formulated is inclusive of a calorie restriction depending on if you’re trying to maintain or lose weight as well as micro nutrient requirements so the only harm seen in any of these studies are generally due to a lack of micronutrients necessary for regular daily life and when it’s a well-formulated diet you would be getting in your micronutrients as well as your macronutrients so your vitamins and minerals I’m just gonna speak to one thing you said about calorie restriction you want to be eating calorically appropriate to your needs so when you’re looking to maintain it doesn’t necessarily mean you need a caloric restriction in fact you don’t but you do need to eat within your energy expenditure so if you are someone that’s very sedentary you wouldn’t have the same calories as someone that’s running a marathon every single day and I guess what I mean by caloric restriction is you know you have this line that this is what I need to eat too I don’t need to go beyond it we often put more calories into our bodies than we need so when I say caloric restriction I don’t necessarily mean calorie deficit although if you’re trying to lose weight there does need to be some sort of deficit there I will say that most of the research looking at a well formulated ketogenic diet they don’t necessarily implement a calorie restriction but what they do end up observing is people naturally calorie restrict themselves because fat provides better satiety then protein or carbohydrate and so there is a built in calorie restriction for most people whether they enforce it or not as part of the study so in a well formulated ketogenic diet that’s including a ton of leafy greens and vegetables that’s including high-fiber foods like chia seeds flax psyllium husk is available you can of berries moderation nots dairy there really is a good source of nutrition that you can have that’s not just solely meat and butter one of the reasons why it isn’t a high protein diet is because too much protein can actually hinder ketosis in which case would defeat the purpose of a ketogenic diet so we’ll backtrack to when I said protein can be turned into a carbohydrate to click on the agenda psious which we observe very often in canines actually when that is done that’s actually going to kick you out of ketosis and people will argue with you till the cows come home that no protein is part of a ketogenic diet and you can have high protein and I test myself and I’m still in ketosis but when you go through Coleco neo Genesis even though you may not get a huge blood sugar spike you will get somewhat of a blood sugar spike and you will get an insulin response to that and the mixture of those two can kick people out of ketosis so if you’re somebody who usually sits around you know point five to one you may fully get kicked out if you’re someone who sits around one to two you may get dropped down to 0.5 if you sit closer to three or four and you’re trying to maintain that therapeutic level of ketosis rather than just nutritional ketosis you may get kicked out of the therapeutic range and for somebody who’s really trying to control medical conditions such as seizure disorders such as their diabetes or such as the cancer trials that they’ve been doing those people really need to have a more rigid approach that allows them to stay in these tight ranges of ketosis and so it’s important that the misnomers about it being an alle you can eat meat and butter buffet and having all this protein in your diet it’s important that that be dispelled because otherwise people who really need to be strict on this type of dietary approach will have a very hard time doing so people i’ve worked with that are on continuous glucose monitors when they go to have a high-protein meal and they are insulin resistant so many times they have to bolus to anticipate the spike that they’re going to get from the protein and there are dietitians their diabetes nutrition nutritionist will tell them about this it may not be as much as if they were having a high carbohydrate meal but it is still something they have to anticipate if you actually talk to a very well trained diabetic educator or diabetic nurse one of the things that they tell their patients even if they’re not on a low carbohydrate diet but they’ll tell them if your sugars are getting a little bit low don’t necessarily just have a carb to bring it back up because it will come crashing back down have a protein and the reason I want them to have a protein is because they know it will bring up the blood sugar but the insulin response is not nearly as significant as if you’re eating a sugary food and so you won’t get that big insulin spike and then a big crash what you’ll get is you’ll get a rise in your blood sugar a subsequent moderate rise in your insulin and then those will taper off well what’s nice about eating fat for your fuel source and maintaining that caloric intake through fat is you’ll get a very very very very modest rise in blood sugar because your body knows there’s some sort of caloric source coming in so it will release some of the sugar stored in adipose and things like that but you won’t get the insulin spike and things will stay very level for a much longer period of time finally to talk to you the portion of keto is and all you can eat that buffet that just that’s not true because again you need to eat within your caloric needs for your body and overeating on fat is going to offer a surplus of calories and then maybe you’re still having you know your 20 grams of net carbs but now with that surplus your body is going to not have any need for those carbs or the excess protein and it’s going to want to store that it may not store the fat but it’s gonna store the carbs in the protein and it might if it needs to it might turn those into sugars to provide the body with some glucose that’s right so to Cassies point when you’re having the high fat intake what’s happening is there’s this big caloric surplus there’s more calories in fat than in glucose or protein but the fat itself is not what’s gonna store us fat what the fat will do is it’ll be your bioavailable energy source and then your energy source that you’re not using your carbon your protein even though you’re only taking a small amount in because there’s so much extra calories that small amounts not getting burnt off and so it’s getting stored so that protein is being put through like any a Genesis to store as a carbohydrate the carbohydrate you’re taking in is not being used up and burned off for regular energy processes there’s tons of fat available so that stores as well so that’s a big misnomer that we hear too is going back to our first point the fat storage component our final point in our final myth we want to talk about is quino’s a fad diet keto is pretty far away from being a fad diet it’s been around for a very long time it’s often cited as well keto was used for those that had seizure disorders and it really is not meant to be used for anything other than that is what people kind of turn to when people when others will say well it’s been around for a while well only for one specific you so say yeah so everything has to make its way into medicine for one use right even if you’re talking about medications themselves medications are often approved for one single use and then they develop off-label uses and sometimes those off-label uses become on label uses and so now this one medication is used for a number of things I mean wellbutrin that’s a good example that’s used for multiple different prescient smoking cessation gabapentin will say gabapentin is an anti-seizure drug actually this is a perfect example so it’s an anti-seizure drug that’s also used for nerve pain so if you’ve ever had or know anybody who has they might have been put on gabapentin for postherpetic neuralgia that was an awfully well used and it’s essentially now an honorable use because it has to do with how that medication functions in the body so the same thing goes for the ketogenic diet yes it was brought into the medical community and widely popularized around 1920 as an anti-seizure diet meaning patients typically kids who were trialed on at least six different anti-seizure medications and despite being all those medications still continued to have seizures very recurrent seizures in an effort to save any brain function that they had left they put them on a ketogenic diet which was shown in the vast majority of cases completely eliminate the seizure activity so this was wonderful news and it allowed us to see in varying populations children men and women pregnant people non pregnant people allowed us to see in a number of different populations how they would respond to this type of dietary profile and it allowed them to fine-tune it in a way where we could develop a well formulated ketogenic diet that was inclusive of your macronutrient needs and your micronutrient needs so that there was no deal tereus effects from this type of dietary approach and we saw that people who had diabetes it was more well controlled people who are obese started to lose weight in a healthy and sustainable way people who had mood disorders started to see fewer symptoms from those mood disorders in people who had seizures had very very well controlled seizure disorders so yes it made its way into medicine for that reason but now it’s been studied for a varying degree of applications and that’s important it’s been studied there was an incredible amount of research out there on the ketogenic diet being applied to numerous different clinical practices now we have it being researched for Alzheimer’s and dementia patients now we have it being researched for depression and anxiety it’s being utilized in oncology using it as a supplementary augmentative test for things like breasts brain and lung cancer it increases efficacy of standardized treatment so they’re not saying ditch your chemo ditch your doctor and just eat you know high fat low carb moderately low protein they’re saying use this in conjunction with standard medicine to help improve its efficacy additionally we’ve had clinics like Verta health clinic with dr. Steven Finney and Jeff folic are the people who run and have developed that community they actually have published 2-year data on the ketogenic diet and its impact on people with diabetes and the positive repercussions towards coronary artery disease risk as well as a ton of other biomarkers yes so and most of those biomarkers do influence coronary artery disease risk and so it’s wonderful to see the data that they’ve obtained but that since 1980 they’ve been implementing this with their patients and have been researching it so this is a whole lot of data that we can look at and pull out in different types of populations and different walks of life and see how this affects people in such a positive way and the vertical study it was originally a one-year they extended it to now they’ve extended it to five so this is going to be a very long study it’s a clinical study with a control group so there’s a lot of incredible information that they’re able to get from this they’re making sure that their participants are meeting with healthcare providers they’re checking them along the way they’re doing lab work they’re really monitoring his patients so we can get a lot of data from this study and be able to utilize it and maybe potentially change standard of care that’s what I’m hoping for and we’re starting to see that dwindle its way into different recommendations such as the ABA but we’re not there yet so that’s our five key Domus that we’re dispelling for you today we hope you guys got a lot out of this video presentation and I hope you guys like and subscribe to Keita for carbajal of to youtube check out our Instagram and our Facebook page and tune into our next video we skip those nests but papa [Music]

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