The ketogenic diet is renowned for its health benefits but is often misunderstood and misapplied, leading to skepticism and claims that it doesn’t work. When correctly implemented, keto is a low carbohydrate, moderate protein, and higher fat diet tailored to individual needs. However, it does not include “keto” snacks and packaged foods but focuses on quality proteins, healthy fats, and non-starchy vegetables to achieve metabolic health benefits.
Challenges in realizing the benefits of keto can stem from not achieving ketosis, not seeing expected weight loss, or experiencing adverse symptoms. Failure to enter ketosis may require stricter adherence to low carb intake and proper adjustment periods, particularly for those with long-term metabolic disorders. Weight loss stalls might need recalibration of macronutrient ratios or an examination of body composition rather than weight alone, while new symptoms could indicate other health issues or nutrient imbalances requiring detailed investigation.
To ensure the ketogenic diet works effectively, it’s crucial to assess all potential factors meticulously. Reviewing every food label for artificial sweeteners and additives and considering underlying health conditions can prevent disruptions in ketosis. A well-formulated keto approach should be seen as a long-term commitment to metabolic health rather than a quick-fix weight loss solution.
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New research suggests that imbalances in the gut microbiome could be contributing to obesity. A comprehensive meta-analysis of 15 studies examining fecal samples from 3,329 people found significant differences in microbial species and metabolic pathways between obese and non-obese individuals. These alterations, including a reduction in short-chain fatty acid-producing microbes and a shift in the firmicutes-to-bacteroidetes ratio, can disrupt metabolism, fat production, and hunger signals, potentially leading to overeating and chronic inflammation.
The gut-brain axis plays a crucial role as well; improper signals from the gut to the brain can result in persistent hunger and cravings, despite adequate nourishment. Alterations in the gut microbiome can also lead to leaky gut syndrome, impairing immune function, increasing inflammation, and contributing to insulin resistance. Moreover, environmental toxins and ultra-processed foods can exacerbate these issues by damaging the intestinal lining and altering body fat production mechanisms.
Addressing these gut imbalances can range from dietary changes and lifestyle adjustments to medical procedures like fecal transplants. Many individuals see significant improvements in health without pharmaceutical intervention by focusing on whole foods, eliminating toxins, and using natural supplements. Understanding and targeting specific microbial imbalances can be instrumental in overcoming obesity and related health challenges.
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A newly published randomized clinical controlled study compared an intermittent fasting protocol to two different diabetes medications for those newly diagnosed. This episode reviews the study design and findings.
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One of the most popular Holistic Health Bites podcast episodes featured Gin Stephens, multi-best selling author, discussing intermittent fasting.
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The podcast is officially 2 years old today! In celebration of the anniversary, I'm bringing back some of the most popular episodes you may have missed.
In this episode, we dive into the critical topic of prediabetes, exploring its signs, causes, and the underlying mechanisms of blood sugar and insulin. Prediabetes, a condition of insulin resistance, often goes unnoticed for years before blood sugar levels start to rise. Shockingly, over 50% of the U.S. adult population is affected by diabetes or prediabetes, including many who are not overweight. We break down the importance of maintaining optimal levels of key metabolic markers and explain the roles of blood sugar and insulin in our bodies.
We also distinguish between the two main types of diabetes: type 1, an autoimmune condition, and type 2, characterized by insulin resistance. Diagnosing diabetes involves several tests, including Hemoglobin A1C, fasting blood sugar, and others. However, these tests often overlook insulin levels, the first marker to increase in diabetes progression. We recommend a comprehensive panel to fully assess metabolic health. Join us as we discuss the true causes of high insulin levels, the impact of diet and stress on blood sugar, and why traditional treatments often miss the mark. Discover how cutting carbohydrates can be a sustainable solution to managing blood sugar and insulin levels.
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