Monday, October 25, 2021
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Do You Have To Eat A Ketogenic Diet All Of The Time To Get Its Benefits?



The ketogenic diet has gained a lot of popularity in the past couple of years. If you’re not quite sure what it is, why it could be beneficial, or you’re well-acquainted with it and just want to learn more, this episode is for you. The ketogenic diet, or keto as it’s called, is a high-fat low carbohydrate diet. While some people take this to mean loads of conventionally raised meat and dairy, the true (and beneficial version) means lots of beneficial fats from things like avocados, nuts and seeds, and coconut; high-quality protein from clean sources like grass-fed meat and pasture-raised eggs; and plenty of non-starchy vegetables. ⁣

To hash out more of the details about keto and how it can support good health, I was excited to talk with my friend and one of the leading voices in the Paleo/Primal and keto movements, Mark Sisson. Mark is the founder of the popular daily health blog, Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint.⁣

This episode is sponsored by Joovv, chili, and my Sleep Master Class.⁣

I recently discovered Joovv, a red light therapy device. Red light therapy is a super gentle non-invasive treatment where a device with medical-grade LEDs delivers concentrated light to your skin. It actually helps your cells produce collagen so it improves skin tone and complexion, diminishes signs of aging like wrinkles, and speeds the healing of wounds and scars. Check out the Joovv products at joovv.com/farmacy and use the code FARMACY at checkout.⁣

One of the easiest and most effective ways to get better sleep every single night is through temperature regulation, which is why I was so relieved to discover the transformative products from Chili. The chiliPAD and OOLER system are two really cool gadgets that fit over the top of your mattress and use water to control the temperature of your bed – which helps lower your internal temperature and trigger deep relaxing sleep. Right now chili is offering my audience a really great deal. Get 25% off the chiliPAD with code hyman25 or 15% off OOLER with code hyman15, just go to chilitechnology.com/drhyman⁣

In this modern world we place too much value on staying busy and deprioritizing sleep, which is why I have created my first ever Master Class. It guides you through the most important steps to getting better sleep, starting today. To learn more about the Sleep Master Class, head over to drhyman.com/sleep. ⁣

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47 thoughts on “Do You Have To Eat A Ketogenic Diet All Of The Time To Get Its Benefits?
  1. I used to be of the mindset to eat 3 meals a day plus snack because that’s what i was taught and my trainer told me to do. I can’t believe i thought this way! I was also high carb lower fat and constantly was worried i wasn’t eating enough. Fast forward a few years, I’m not officially on keto but getting there and in my first week i noticed i wasn’t hungry between meals and could easily skip a meal but i was so used to eating 3 times a day that i continued to but eliminated snacks. Now I’m realizing 2 meals a day is more than enough and makes my lifestyle SO much easier. My concern is i do not want to lose weight/muscle so im slowly going into this because I’ve seen many can maintain strength and muscle while keto or fat adapted. I guess I’d rather be really petite and healthy than unhealthy and curvier.

  2. My Personal Notes:

    * Awesome interview with Mark Sisson.
    * Glycogen is the storage form of glucose in your muscles.
    * Tim Noakes wrote the book called the Lore of Running – advocated high carbs, but later he switched to low carbs – big shift in science thinking.
    * Sugar suppresses immunity. If sugar is there then vitamin C can't get in.
    * What turns to glucose quickly in the blood is like eating sugar. Example: rice.
    * Lots of our genes can be changed (turned on a off) by our lifestyle.
    * Primal blueprint: our genes are a recipe that rebuilds, renews, regenerates us, recreates us every minute of every day based on certain inputs.
    * Genes are a predisposition, not a pre-destiny.
    * Eat lots of plants and animals.
    * Walking is one of the best things you can do.
    * Lift heavy things every now and then.
    * Sprint at least once a week.
    * Get plenty of sleep.
    * Engage in play. Our brains require play.
    * Reverse aging = do keto.
    * The less sugar you eat in a lifetime the better. Said by Michael Eades, M.D., Protein Power.
    * Metabolic flexibility means you can derive energy from the fat on your plate and body, carbs on your plate, glucose in your blood, glycogen in your muscles, or the ketones your liver makes.
    * If achieved, the body becomes efficient at burning these things at certain circumstances.
    * Keto means we become good at burning fats, after achieved, genes will be turned on to burn fat at a higher rate.
    * Fat is burned with there little guys, the mitochondria. They are powerhouses. Keto brings them back.
    * You can derive 85-90% of your energy requirements from fat – on body or from plate.
    * When you go keto, you can eat all the non-starchy vegetables you want.
    * Example: carbs in broccoli are locked in a fibrous matrix.
    * Liver creates ketones in the absence of glucose. Eventually the brain will love it and become adept at using ketones for fuel.
    * There is no dietary requirement for carbs in human nutrition.
    * There are essential amino acids from protein and essential fatty acids from fat but there is no such a thing as essential carbohydrates.
    * There are over 200 genes that help us with starvation, but nothing to help us from over-eating.
    * Keto = 50 grams of carbs or less. Just eat real food like veggies and animal stuff.
    * Takes about 3 weeks for mitochondria to adapt to keto so you can derive 85-90% of fats for your energy.
    * Get sodium and magnesium to avoid keto flu.
    * The liver can make over 750 calories from ketones.
    * Example of not eating for 5 days: creates a closed-loop system = the body takes out some of the fat out of storage and combusts some of it in the muscles that you use throughout day, so you combust some of that fat in the muscles and then it takes some of those triglycerides and strips out the glycerol so it then becomes the backbone to create enough glucose through gluconeogenesis to provide the brain with the little amount of glucose that it does require, perhaps it needs 40-50 grams a day. https://en.wikipedia.org/wiki/Gluconeogenesis
    * The liver makes ketones, and the brain thrives and prefers ketones.
    * The brain does not burn fat; it burns ketones. It does better on this than sugars.
    * Thus your body can make glucose from fat so that is why there in no external need for carbs from nature. Hence no such thing as essential carbohydrates. The body rocks!
    * Once achieved, epigenetics comes into play, activating genes to spare extra amino acids, protein than we might need. So the body had to work, has to deaminate it, pee it out. BTW, "deaminate" = To remove an amino group, NH2, from (an organic compound).
    * So the only reason your need amino acids are for structural, for repair. For building and repairing things. You don't want to combust it.
    * Insulin is a nutrient storage hormone.
    * If you don't have insulin, you can't gain weight.
    * Protein = minimum 75 grams a day for a man. And does not exceed 120 grams.
    * If you're fat adapted, you don't need as many calories as you might think.
    * Protein can turn into a sugar if you eat too much.
    * Ketones cuts hunger. Keto diets controls hunger and cravings. Hunger dissipates.
    * As you get older, muscle on the body becomes more important. It's the forgotten organ. Avoid sarcopenia.
    * Definition: Sarcopenia is a type of muscle loss that occurs with aging and/or immobility. It is characterized by the degenerative loss of skeletal muscle mass, quality, and strength. The rate of muscle loss is dependent on exercise level, co-morbidities, nutrition and other factors. From Wiki.
    * Lift the heaviest weights without getting hurt.
    * Heavier weights with few reps increase strength over time.
    * Hex bar deadlifts are great: https://www.amazon.com/s?k=deadlift+hex+bar
    * This one exercise impacts the entire body. Grip, shoulders, legs. Affects growth hormone and testosterone.
    * Burning sugar produces reactive oxygen species at a greater rate than combusting fat through the mitochondria. https://en.wikipedia.org/wiki/Reactive_oxygen_species#Damaging_effects
    * You're better offer to use the pathway of fat through mitochondria because you'll produce fewer reactive oxygen species than what sugars do. From Wiki, "Reactive oxygen species are implicated in cellular activity to a variety of inflammatory responses including cardiovascular disease."
    * When you eat sugars and starchy foods, it burns dirty in your mitochondria (your powerhouses), leaving waste products which are free-radicals which drives aging!!!
    * When you burn ketones, it burns clean (or much, much cleaner).
    * Skip a meal = the more your body says, "This is a great time to do some house cleaning." Autophagy = eats waste products. If you don't fast, the garbage builds up.
    * We now know that fat is the preferred fuel for human movement. Ketones rule!
    * Cholesterol is not the bad guy as history reports. Cholesterol is a very important molecule in the body. It's integral to life. You body makes 1,300 milligrams a day whether you have it in your diet or not.
    * HDL is the good cholesterol.
    * Cyclical keto = do keto on and off. Old human history did this.
    * Industrial seeds oils affect your insulin sensitivity.
    * Getting kicked out of "keto" is not a big deal. Don't chase the numbers.
    * Once you achieve metabolic flexibility, you can eat lots of carbs for a meal or two in the week and bounce back no big deal.
    * A chilly pad might help you sleep better. https://www.chilitechnology.com
    * Cortisol keeps you awake.
    * https://en.wikipedia.org/wiki/Arthur_De_Vany = basically said, we are the most human when we are not eating, all the good things happen here.
    * When we are not eating (fasting), your body says this is the best time to repair.
    * Wow – if a cell is surrounded by a lot of nutrients all the time, it will consume it and replicate thus having too big of a party (and parties produce trash and don't clean during that time), but when a cell is NOT surrounded by lots of nutrients, it will think, hey I need to eat something, so it'll munch on the waste of these damaged proteins inside of the cytasol and damaged fats, and I'm going to fix some of the DNA because now I have time.
    * Autophagy turns on the correct genes for healthy aging, it builds your own stem cells, it reduces inflammation, it turns on the antioxidant systems and improves your brain function.
    * Keto is not a permanent state.
    * Autistic kids can benefit from keto.
    * His website: http://www.ketoreset.com/
    * Sisson's latest book, Keto For Life

  3. What about those with Hypothyrodism? Keto is fine, but all the cabbage family (including broccoli) are bad for those of us who are hypo, I did a three month keto diet – super strict only eating cabbage family veg – to get rid of candida, which worked, but my thyroid blood work went through the floor. All other veg are basically just sugar.

  4. Minute 35: You don‘t burn proteins, but via gluconeogenesis…
    This is just not true as the body can turn proteins into pyruvate, which can be used by the mitochondria as energy source. I wonder how they can claim to have studied biology/ medicine and do not know that.

  5. Thanks for letting us know Primal sold his company to the DEVIL… I mean Kraft (aka Corrupted food Industry). I won't be buying any more Primal products. I have know for a while The CORRUPTED Food Industry has been buying companies that are providing heath alternatives to keep us sick and reduce the options we have. Shame on you Mark Sisson!

  6. I wish all this was true why is it different with me anyone got an answer? Eating 6 meals a day 450gram of carbs 5.11 ,26 inch waistline 80kg just below 5% body fat look like am about to go on the stage of a budybuilding show and trying my hardest to gain fat how do u do it any help?

  7. This was SUCH a great interview, thank you so much. I especially love interviews that go both ways – both 'Marks' were sharing information, anecdotes, personal experiences and it was just so enjoyable.

  8. "If the sugar is there, the vitamin C can't get in." That one infobit is worth hearing this whole talk. Keep moving …sleep well, or die early from modern "living".

  9. Almost 50, 12% body fat, doing 18 straight pullups, getting friends and family to give up the vegetarian potatoes, pasta and beer is like 99% improbability. They all dismiss it as "genetics" and "work'n out". Leading by example is useless when it comes to health. Everyone just eats the way their parents taught them when they were 12, pops Lipitor- and that's where they stay until overweight diabetes eating "heart healthy grains" and "grazing throughout the day".

  10. he looks like he is thirty?..really Dr, Hyman…better than most 30 year olds.? you lost me at 30. u lost your credibility, cant believe anything you say, anymore. so, bye bye.

  11. A great conversation – my takeaway is – if you want to be lean be a fat burner, if you want to burn fat, eat fat, mainly, eat once a day. Don’t be rigid, but when you fall of the wagon you will pay the price. Once your sorted as a once a day eater and a fat burner you’ll feel better. Eat quality fats, certainly not man made oils.

  12. Thank you so much for this talk. I just started trying to do keto reset and do NOT want to go full carnivore, and have clinical anxiety so the thought of "never do this and never have that again or it will ruin everything," although I know academically it isn't logical, doable, or required, my fun brain says "you'll screw this up and be miserable forever."

    This talk really helped. Get your body reset to know how to use both fat and carbs (but mostly fat and protein), do the all natural, naturally low-carb food the vast majority of the time, and having what a gal in Oklahoma Gardening calls "celebratory foods" (love that term) from time to time isn't a problem if it doesn't become a long-term habit again. And if it does, do the keto reset again and get back on the bandwagon. No harm no foul.

    Many, many thanks.

  13. 6:20 The mantra "Fat burns in the flame of carbohydrate" was actually from a book by Bobby Haas called,"Eat to Win". Covert Bailey's, was called, "Fit or Fat" and his mantra was to, "Make my body a better butter-burner". I was in college at the time, also an avid runner of 10K races, and got completely suckered in to the low fat craze combined with pre-race carbo loading.

  14. Dear Dr. Hyman & Mr. Sisson – I have been following each of you for several years now…it was so amazing to have the two of you together in one podcast. Dr. Hyman – you asked outstanding questions that helped me better understand Mark's view and you shared your own insights. I loved seeing & hearing the two of you talk about Keto. It's been the best Farmacy interview for me, ever! Thanks again!

  15. I'm 62 and never been over-weight. I have a job which requires me to be fit. I only eat two meals a day 5 hours apart. I don't snack or eat junk food . Grow some of my own food. I eat lots of butter, meat, fish and I rarely eat carbs or sugary things.
    I don't stress about what I eat…my body has always told me when I haven't had enough of something (or if I have had too much.) All very straightforward. Perhaps I have been doing this keto thing by accident?

  16. Hi everybody thank you this video. Couple of month before my Weight is 110 kg Now i am very much happy in my life becuase iam tested lots of remodies i am tottally tired now friends i have only 80 kg and life is rebirth you have any kinds doubt please visit this website you can get it everything here https://bit.ly/2XnZLCK ❤️❤️❤️❤️🙏🙏🙏 Thank you a lots

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