![]() ![]() How Does a Ketogenic Diet Improve Insulin Sensitivity? By Dr. Mercola. We are just beginning to understand the biological intricacies of aging. A growing body of research is challenging the belief that aging is beyond your control, prompting scientists to begin thinking about ways we can slow our aging clocks to a slow crawl. One major factor seems to be insulin signaling and the metabolic . Peter Attia discusses how a ketogenic diet can optimize your metabolism. But before I discuss the specifics of this, I want to tell you about a remarkable mouse study, presented in the second video. Scientists just accomplished quite a feat: extending the lifespan of mice by 2. This gene is thought to be involved, in some capacity, with insulin signaling. The drug, rapamycin, is an immunosuppressant used to treat certain cancers and also to prevent organ rejection in transplant patients. But they had other effects as well—some that were beneficial, and some that were not. However, they also developed softer bones, more infections, and more cataracts than normal mice. Researchers believe it's also somehow involved in the effects of calorie restriction, which is associated with longevity. It's been known for nearly a century that animals consuming less food live longer. It's good to eat a wide variety of foods from all food groups on a ketogenic diet -- but because of the macronutrient. Dom D’Agostino on Disease Prevention, Cancer, and Living Longer; The Tim Ferriss Radio Hour: How to Control Stress, Upgrade Your Nutrition, and Build the Mindset of. Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in. What It’s Like When You’re on a Ketogenic Diet. Josh Axe explains why an extremely low-carb diet will bring on ketosis, and how that can help with weight loss. There is no guarantee that inhibiting the action of m. TOR in humans would produce similar life- extending effects—and it could be harmful in unforeseen ways. You can learn more about this in this previous interview with fitness expert Ori Hofmekler. By adding just a tiny amount of glucose to worms' diets, their lifespan was shortened by 2. Believe it or not, when it comes to insulin signaling, there are many similarities between you and those wiggly creatures. Consuming lots of sugar and grains is the equivalent of slamming your foot on your aging accelerator. A High- Fat Diet May Also Lengthen Your Life. Numerous studies have shown that lowering your caloric intake may slow down aging, help prevent age- related chronic diseases, and extend your life. As you age, your levels of glucose, insulin and triglycerides tend to gradually creep upward. Study participants were given a high- fat, low- carbohydrate diet with adequate protein, and the results were health improvements across the board. Serum leptin decreased by an average of eight percent, insulin by 4. T3 (thyroid hormone) by almost six percent. We also know that calorie restriction improves insulin sensitivity, and high insulin levels accelerate aging. Therefore, it is safe to assume that much of the longevity phenomenon can be attributed to improved insulin signaling. What this means for you is that your longevity depends more on whatyou eat than on how muchyou eat. A Radical Ketogenic Diet Experiment. Now that you have an understanding of how important insulin is to your health and longevity, let's take a look at Dr. Peter Attia, who presents one of the clearest examples of the effects of diet on overall health markers. Attia is a Stanford University trained physician with a passion for metabolic science, who decided to use himself as a lab rat—with incredible results. Attia has always been active and fit, he did not have genetics on his side. His natural tendency was toward metabolic syndrome, in spite of being very diligent about his diet and exercise. So he decided to experiment with a ketogenic diet, to see if he could improve his overall health status. For a period of 1. He experienced improvement in every measure of health, as you can see in the table below. An MRI confirmed that he had lost not only subcutaneous fat but also visceral fat, which is the type most detrimental. His experiment demonstrates how diet can produce major changes in your body, even if you are starting out relatively fit. And if you're starting out with a low level of fitness, then the changes you experience may be even more pronounced. BEFOREAFTERFasting blood sugar. Percentage body fat. Waist circumference in inches. Blood pressure. 13. LDL1. 13. 88. HDL3. Triglycerides. 15. Insulin sensitivity. Increased by more than 4. What is a Ketogenic Diet? Attia consumed what is known as a ketogenic diet, which is one that shifts your body's metabolic engine from burning carbohydrates to burning fats. Your cells have the metabolic flexibility to adapt from using glucose for fuel to using ketone bodies, which come from the breakdown of fats—hence the name . As an aside, many types of cancer cells do NOT have this adaptability and require glucose to thrive, which makes the ketogenic diet an effective therapy for combating cancer. One of the fastest ways to prevent nutritional ketosis is by consuming sugar or refined carbohydrates. He restricted his sugar intake to about five grams per day, which is quite extreme and much lower than I recommend for most people. He consumed a moderate amount of protein, and the rest of his foods—8. But his approach, as radical as it was, really proves that a ketogenic diet can have profound health benefits—not to mention blowing the saturated fats theory of heart disease out of the water, once again. Please note that I have recently revised my position on using low carb long term and now believe that the low carb, low to moderate protein, high healthy fat diet is appropriate for most who are insulin or leptin resistant. Once that resistance resolves, then it likely becomes counterproductive to maintain a low- carb approach. ![]() Once your weight, blood pressure, sugar, and cholesterol normalize, you can increase your carbs. Personally, I now consume several pieces of fruit a day and have two dozen fruit trees in my yard, but my body weight, fat, and insulin resistance are all optimized. The best way to know if you are not insulin resistant is to measure your fasting insulin level. If it is below 3 you are not likely resistant. However you can use clinical parameters that are more convenient. If you are overweight, have high blood pressure, diabetes, cancer or abnormal cholesterol levels, it is likely that you have some element of insulin/leptin resistance going on and you would likely benefit from continuing to intermittently fast until the conditions resolve. Your Heart LOVES Ketones. Your heart, as well as other muscles, operates quite efficiently when fueled by ketones. Your muscles can store more glucose (as glycogen) than your brain because they have an enzyme that helps them maintain their glycogen stores. But your brain lacks this enzyme, so it prefers to be fueled by glucose. When your blood glucose levels are falling, your ketone levels are typically rising, and vice versa. You might be wondering, then, how your brain is able to function when you're in a state of ketosis. When your glucose is low, your brain tells your liver to produce a ketone- like compound called beta- hydroxybutyrate (or beta- hydroxybutyric acid). This compound is able to fuel your brain very efficiently, especially with . Your body will be able to save its glycogen stores for when they are critically needed, such as when you're engaged in intense physical activity. If this is you, then carbohydrates are ever- present and your liver can't remember how to produce ketones because it hasn't needed to. Your fat- burning engine has been switched off. If you eat the standard American diet, chances are you've lost your ability to burn body fat, despite carrying around an enormous supply of it! ![]() Having a social life on a ketogenic diet is something that many find hard to do. There are carbs pretty much everywhere you look, and that’s especially the case. Find more diet plans articles and videos at Bodybuilding.com. A ketogenic diet requires carbohydrate and protein restriction, forcing the body to shift toward using ketones as its primary fuel source instead of glucose. In this study (in mice) the ketogenic diet used to reverse renal failure in mice was also protein restrictied, because the protein was being converted to glucose. The term "ketogenic" refers to the fact that. ![]() And I say that with the greatest respect and concern. Attia uses the analogy of a huge petroleum truck that runs out of gas on the highway—in spite of having thousands of gallons of fuel on board, the truck can't access it and stops dead in its tracks. When this happens in your body, he calls it . If you didn't hit the . Typically, restricting your carbohydrates to 3. Exercising, particularly while fasting, is also very effective at jumpstarting your fat- burning engine. The more consistently you exercise, the better your body will be at using your own fat stores for energy. In summary, when it comes to your ketogenic engine, you either . Attia's results, using it can have a profound impact on your health and longevity. Strategies for Adding Years to Your Life—and Life to Your Years. A key factor in living a long, healthy life is optimizing your insulin, which increasing numbers of scientific studies are proving. But other factors are important as well. ![]() ![]() ![]() The following are my top anti- aging recommendations: Proper Food Choices. For a complete guide about which foods to eat and which to avoid, see my comprehensive nutrition plan. Generally speaking, you should focus your diet on whole, ideally organic, unprocessed foods that come from healthy, sustainable and preferably local sources. For the highest nutritional benefit, eat a good portion of your food raw. This type of diet will naturally optimize your insulin signaling. Most people (although there are clearly individual differences) should strive for a diet high in healthful fats (as high as 5. Non- vegetable carbohydrates should be a fairly minimal part of your diet. Sugar, and fructose in particular, can act as a toxin when consumed in excess, driving multiple disease processes in your body including insulin resistance, diabetes, cardiovascular disease, and systemic inflammation—any of which can shorten your life. Comprehensive Exercise Program, Including High- Intensity Exercise. Even if you're eating the best diet in the world, you still need to exercise—and exercise effectively—if you wish to optimize your health. You should include core- strengthening exercises, strength training, and the right kind of stretching, as well as high- intensity . Consider combining this with intermittent fasting to supercharge your metabolism. Reduce Your Stress. Your emotional state plays a role in nearly every physical disease, from heart disease to depression to cancer, and yet it's the factor most often neglected. Stress has a direct impact on inflammation, which underlies many of the chronic diseases that kill people prematurely every day. Joseph Arcita: A Guide to Ketosis. Here is the guide to ketosis. The contents of this article can be located here. If you're currently wondering what on earth ketosis even is, then you're in luck for I plan not only to befuddle but also to enlighten. All you have to do is read on. There is a lot of understandable skepticism and tons of misconceptions about keto; I want to let newcomers know, however surprising it may be, that keto (or at least a diet low in grains/sugars and high in fats) is a very healthy diet with numerous benefits. The links contained within the contents are 'clickable' and will transport you directly to that section. You can also right click and select . If you want to return to the contents of the page simply click on the 'upwards' arrows that are next to each of the section titles within the main article. Contents. I. Why You Should Care About Ketosis: The Benefits of a Ketogenic Diet. A. Ketosis Increases Neuronal Stabilization and Mental Focus. B. Ketosis Promotes the Loss of Body- Fat and LDL Cholesterol. C. Ketosis Eliminates Various Ailments such as Type 2 Diabetes and Hypertension. D. Ketosis Treats Several Diseases such as Alzheimer's and Various Cancers. E. Ketosis Promotes Cardiovascular Health. F. Ketosis Preserves Lean- Body Mass. G. One Will Lose Body- fat More Quickly on Keto Than Not. H. Ketosis Blunts Appetite and Increases Meal Satiety. II. Understanding Ketosis; An Overview of Metabolism 2. A. Fat Lipolysis and Fatty Acid Beta- Oxidation. E. Citrate Synthase Inhibition and Beta- ketothiolase Activation. F. Ketogenesis and Ketosis. III. The Basics of the Ketogenic Diet 3. A. Entering Ketosis: A Macro Ratio for Keto. B. Polyunsaturated Fatty Acids. C. Sample Ketogenic Meal Plan. D. The Wonders of Fiber. E. How to Enter Ketosis Quickly, Easily, and Reliably. F. How to Know You're Under Ketosis. G. The Gloom of Induction. H. Building Muscle- Mass. J. Reentering Glycolysis Correctly. M. A list of Ketogenic Foods. N. Step by Step Guide to the SKD, TKD, and CKD. IV. Useful Resources and Websites for the Keto- Minded 5. A. The Cook's Thesaurus. B. Restaurant Nutrition Facts. C. Keto Macro- Nutrient Calculator. D. Keto Recipes Galore. F. Further Information. VI. What is the ketogenic diet in simple terms? B. Is ketosis unhealthy? C. Is ketosis unnatural? D. How can you lose fat if you eat fat? E. Is it best to bulk on keto or on a normal diet? F. Are ketostix reliable? G. Please leave any questions in the comments. Why You Should Care About Ketosis: The Benefits of a Ketogenic Diet. A. Ketosis Increases Neuronal Stabilization and Mental Focus . Ketosis somehow stabilizes the brain in a way that a normal glycolytic metabolism does not. This misconception arises from the fact that one must undergo a period of induction into ketosis (approximately 1. It is during this induction period that people experience the physical and mental sluggishness that is often associated with ketosis; unfortunately, these people often employ . Under a normal glycolytic metabolism, fat exists only as a backup or reserve fuel. Your body does not like to use it. When your body requires energy under a glycolytic metabolism, it first scans your blood- stream for glucose. If not much blood- glucose is found, then your body will command the liver to convert its stored glycogen into glucose. If not much glycogen is found, then your body will breakdown muscle and fat. Fat is the very last option. Under ketosis, fat is the very first option for energy ahead of anything else. The level of total cholesterol, LDL cholesterol, triglycerides and blood glucose level decreased significantly (P < 0. HDL cholesterol increased significantly (P < 0. Long Term Effects of Ketogenic Diet in Obese Subjects with High Cholesterol Level A Low- Carbohydrate, Ketogenic Diet versus a Low- Fat Diet to Treat Obesity and Hyperlipidemia 1. C. Ketosis Eliminates Various Ailments such as Type 2 Diabetes and Hypertension . This makes sense since insulin levels are scrupulously controlled under ketosis, and large portions of fat and LDL cholesterol are lost. No significant changes in these parameters occurred in the high- protein group, instead systolic and diastolic blood pressures decreased (. Because the LCKD can be very effective at lowering blood glucose, patients on diabetes medication who use this diet should be under close medical supervision or capable of adjusting their medication. A Low Carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes Effects of high protein vs high carbohydrate intake on insulin sensitivity, body weight, hemoglobin A1, and blood pressure in patients with type 2 diabetes melitus Comparison of a Low- Fat Diet to a Low- Carbohydrate Diet on Weight Loss, Body Composition, and Risk Factors for Diabetes and Cardiovascular Disease in Free- Living, Overweight Men and Women. D. Ketosis Treats Several Diseases such as Alzheimer's and Various Cancers . Ketosis has been shown to raise the levels of beta amyloid, and is seen as a possible treatment for Alzheimer's disease. Cancers are simply malignant tumors which possess a glycolytic rate that is up to 2. Without glucose, these cancer cells should not survive, and this does seem to be the case. The ketogenic diet; fatty acids, fatty acid- activated receptors, and neurological disorders. Study of the ketogenic agent AC- 1. Alzheimer's disease: a randomized, double- blind, placebo- controlled, multicenter trial. Implementing A Ketogenic Diet Based on Medium- chain Triglyceride Oil in Pediatric Patients with Cancer. Carbohydrate restriction in patients with advanced cancer: a protocol to assess safety and feasibility with an accompanying hypothesis. E. Ketosis Promotes Cardiovascular Health . When analyzing the nutritional habits of American society, carbohydrate consumption has risen, resulting in an increase in obesity and atherogenic markers such as triglycerides and VLD. For Dasthi et al., the use of a KD with obese patients over a period of 1. Specifically, there is a significant decrease in fasting and postprandial (in response to high- fat meals) blood triglyceride levels. Furthermore, the phenomenon of carbohydrate- induced hypertriglyceridemia is long established. The serum triglyceride levels decreased more and high- density lipoprotein cholesterol level increased more with the low- carbohydrate diet than with the low- fat diet: at 6 months and at 1. Bearing in mind that the atherogenic lipoprotein phenotype is characterized by an increase in liver production of VLDL, low levels of HDL and a predominance of small LDL particles, it is surprising that low- fat and high- carbohydrate diets favor this atherogenic profile in patients who previously did not have this problem. These diets prompt an increase in larger LDL particles, a drop in smaller LDL particles and a decrease in the cholesterol/HDL ratio, which lowers glucose levels and favors weight loss. KDs based around proteins also have cardiovascular benefits, such as decreasing total cholesterol, LDL and triglyceride levels and increasing HDL levels. When comparing low- carbohydrate/high- protein diets and low- carbohydrate/high- fat diets, it seems that the difference between both diets in relation to blood lipid levels lies in the LDL, which are significantly lower in high- protein diets. Low- carbohydrate diets clearly have short- term cardiovascular benefits, but such benefits can also be observed over longer periods of time: 6 months, since improvements in blood pressure and blood levels of total cholesterol, LDL, HDL and triglycerides are noted in the 6 month period; 1. HDL and lower triglyceride levels). Ketosis Preserves Lean- Body Mass . The result of this competition or duel catabolism is about as much muscle- mass lost as fat. This can of course be largely avoided thru ketosis since under ketosis body- fat is the first and primary source of energy. Ketosis is muscle- sparing for the simple reason that proteins no longer compete with fatty acids for energy utilization. Under ketosis, protein is a secondary energy source and thus muscle- mass is largely spared. After 9 weeks, weight loss was 1. One Will Lose Body- fat More Quickly on Keto Than Not . Under glycolytic conditions the predominate form in which the brain accepts energy is glucose or glucose derivatives. In other words at least 2. Under fat- adapted ketogenic conditions at least 8. Each day this person if under a ketogenic metabolism would lose an additional 5. H. Ketosis Blunts Appetite and Increases Meal Satiety . Understanding Ketosis; An Overview of Metabolism. Metabolism can be defined as those particular processes by which a creature derives energy. There are several different possible metabolic processes that humans are capable of, but perhaps the most prevalent and important of them all, and the one that plays a central role in understanding ketosis is the krebs cycle. The krebs cycle is the primary mechanism by which the human body extracts energy yielding molecules from food. Oxaloacetate is naturally regenerated from the cycle, but Acetyl- Co. A must be fed into the cycle continuously. Both of these molecules can be produced from the molecule pyruvate as shown in the diagram. Pyruvate itself is produced thru glycolysis. Glycolysis begins with a glucose molecule that is phosphorylated and reduced down to 2 molecules of pyruvate. This is what happens to all carbohydrates; they are all converted into a form that can be fed into this pathway for the eventual production of acetyl- Co. A. Well it turns out that there is a store of carbohydrates in your liver in the form of glycogen that will get broken down into glucose when none is ingested. If you do not ingest glucose for such a long period of time that liver- glycogen stores become depleted then you will take all of your energy from fatty acids. D. Fat Lipolysis and Fatty Acid Beta- Oxidation . This begins with the activation of the enzyme lipase which cleaves fats into a glycerol molecule and 3 fatty acid chains effectively freeing the fatty acids from their cell.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |