KDP Ep 017: Ketone Supplements- Worth it or nah?

*This episode originally aired 3/19/18

Welcome back to episode 17 of the Ketodontist Podcast. In today’s show Dr. Matt will be giving his $0.02 on a topic that we get a lot of questions about: Ketone supplements, also known as exogenous ketones. As someone who has used these for weeks and months in the past, Dr. Matt is going to give you his honest opinion and share the good, the bad, and the ugly.

Note: We found a GREAT blog post by Virta Health that is very much inline with this episode that we found after it the show was recorded. So while it’s not mentioned in the episode, we wanted to link it in the show notes.

We hope you enjoy this brutally honest episode on a very controversial topic.

You can listen directly at these links!
iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1
Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast
Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq
Podcast Homepage: http://ketodontist.libsyn.com

Resources and Links from this episode:

The video of the dude drinking ketones in Costa Rica (the antithesis of what Dr. Matt believes):

Affiliate link to Robb Wolf’s Keto Masterclass: www.learnketonow.com

Affiliate link to Dr. Matt’s Pruvit store (Cannot stress enough, these are in no way necessary and are a luxury at best): drmatt.shopketo.com

Virta Health’s excellent blog post that we found after recording this episode: https://blog.virtahealth.com/ketone-supplements/

Dr. Peter Attia’s personal experience with exogenous ketones: https://peterattiamd.com/experience-exogenous-ketones/

KDP Episode 016: Diabetes for Everybody!!!

*This episode originally aired on 3/6/18

Remember when Type 2 (aka Adult Onset) Diabetes was only found in adults? Pepperidge Farms remembers… But it’s not that way anymore is it!? Last week it was reported that a 3 year old girl has been diagnosed with Type 2 Diabetes. This is the track we’re on folks, and it’s not a good one. Join Dr. Matt today as he breaks this down, but also reports on a promising solution!

Links to resources mentioned in the show:

CBS News Report: https://www.cbsnews.com/news/toddler-youngest-to-be-diagnosed-with-type-2-diabetes/

Telegraph’s (More balanced) Report on the story: https://www.telegraph.co.uk/news/health/news/11869249/Obese-three-year-old-becomes-youngest-child-diagnosed-with-Type-2-diabetes.html

Purdue’s report on the Virta Health results: http://www.purdue.edu/newsroom/releases/2018/Q1/published-study-reports-use-of-nutritional-ketosis-with-mobile-app-intervention-could-reverse-type-2-diabetes.html

Type 1 Grit Facebook Group: https://www.facebook.com/Type1Grit/

Dr. Bernstein’s Diabetes Solution (The Philosophy Type 1 Grit is Based off of): http://a.co/4XeCsCv

Sammy Inken, Dr. Phinney, and Dr. Volek’s health company: https://www.virtahealth.com/

Cereal Killers 2 Movie: http://www.runonfatmovie.com/

You can listen directly at these links!
iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1
Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast
Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq
Podcast Homepage: http://ketodontist.libsyn.com

And if you’re looking for a great resource on how to get started with all things keto/paleo, check out the KETO MASTERCLASS at www.learnketonow.com

KDP Ep 014: Getting Back to Basics

*This episode originally aired on 2/5/18

We’re back! After taking a long holiday I was chomping at the bit to get back to talking with you beautiful people. In today’s episode we’re going to the basics.

The amount of misinformation, hype, and infighting in the nutrition world seems to be multiplying daily. We need to take a step back, take a deep breath, and start looking at the foundation of proper nutrition.

In this episode I’m going to get back to explaining what I consider the “proper” way of doing keto, and why we shouldn’t be dogmatic about it.

I also rant a bit on why both calories and hormones matter, and why just like with most things in life, the truth is somewhere in the middle.

Links to sources mentioned in the episode:

Report on the health of Kansas: http://ksnt.com/2018/01/29/kansas-is-now-the-sickest-state-in-the-country/

Video of Calorie Counting Ballet Dancer: https://youtu.be/5356zt0JiDY

Public Health Collaboration’s RCT Analysis: https://phcuk.org/rcts/

And if you’re wanting the best comprehensive resource to learn and implement a ketogenic lifestyle safely and smartly checkout www.learnketonow.com

KDP Episode 013: Keto Masterclass with Robb Wolf

*This episode originally published on 12/11/17

Greetings Ketodontist tribe! We have a HUGE show today. Today we have none other than top ranked podcaster, world class level coach, and two time New York Times bestselling author Robb Wolf. Robb is one the founding fathers of the Paleo movement and getting that diet and lifestyle off the ground. I am both humbled and honored for him to be a guest on the show to talk about his newest endeavor, his Keto Masterclass.

In this episode we discuss:

Why the “Paleo guy” would create an education course on Keto
Why we shouldn’t be dogmatic in our dietary views
Why keto should be seen as a tool, and not a one-size-fits-all fix
How there are plenty of other ways to be in ketosis other than a high fat diet
Why he created a mixed media masterclass to teach keto, rather than write another book.
Why he wants to triage who keto is NOT right for
Why he gravitated toward the Ketogains approach to keto
Why foundations like sleep, stress reduction, movement, and mindset are critical to your success when going keto.
Why ketosis may or may not have been the natural state of our ancestors
Why each person needs an individualized approach
And much more!

You can check out his website RobbWolf.com for more information on Robb.

You can sign up for the show using this affiliate link: robbwolf.ontraport.com/t?orid=2359&opid=2

You can buy his books on Amazon or anywhere books are sold

The Paleo Solution: http://a.co/gOPTayX

Wired to Eat: http://a.co/dQhm1hv

You can check out the Ketogains Macro calculator mentioned in the show here:https://ketogains.com/ketogains-calculator/

Ketodontist Podcast Episode 05- Amy Berger of The Alzheimer’s Antidote

Welcome to episode 5 of the Ketodontist Podcast.  Today we have part 1 of our interview with Amy Berger, author of The Alzheimer’s Antidote.

THIS IS SUCH AN IMPORTANT EPISODE FOLKS!  You do NOT want to miss it!!!!

Alzheimer’s is currently the 6th leading cause of death in the United States

In 2017, Alzheimer’s and other dementias will cost the nation $259 billion.  By 2050 those costs could rise as high as $1.1 TRILLION

More than 5 million Americans are living with this disease, that number could rise as high as 16 million by 2050!

How growing up a bit overweight sparked Amy down a path of nutrition education.

 

Why insulin resistance may be the root cause of the ALZ, as well as a myriad of other diseases.

Why ALZ is commonly referred to as “Type 3 Diabetes” or “Diabetes of the Brain”

Why medication’s haven’t yielded much results in treating ALZ.

Are there better tests for screening for risks or diagnosing ALZ?

Facts in the show notes from alz.com/facts

 

Amy’s Excellent Blog: www.tuitnutrition.com

Her book The Alzheimer’s Antidote:https://www.amazon.com/dp/B06XTXLP2N/ref=cm_sw_r_cp_dp_T2_W4sCzbP12WVJ2

 

Ketodontist Podcast Episode 04- Craig Priesendorf & Tara Garrison of The Superhero Makers

 

Welcome to Episode 4 of the Ketodontist Podcast!  Today we have two guests on the show: Craig Preisendorf and Tara Garrison from The Superhero Makers!

The Superhero Makers

 

In this episode we have discuss:

  • How keto has been around in classic bodybuilding for decades longer than most realize
  • How Craig and Tara use ketogenic diets and biohacking to forge superheroes
  • Why a well-formulated keto diet can great for many different sports
  • Why athletes in high impact (concussive) sports could benefit from keto
  • How strength training should be a focus on form over weight
  • Why “glycolitic” sport athletes can still utilize ketogenic diets via supplementation
  • How “biohacking” has evolved and how you need to be wary of the misinformation out there
  • Why most noortropics are useless and are basically driven by caffeine.
  • Why chronic endurance training may not result in a dramatic physical transformation
  • Why nutrition should be priority #1 when getting your health in order
  • Why women don’t need to fear weight training

 

You can listen directly at these links!
iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1
Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast
Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq
Podcast Homepage: http://ketodontist.libsyn.com

Sources mentioned in this episode:

Craig and Tara’s Facebook page: https://www.facebook.com/TheSuperheroMakers/

Craig’s New supplement Lucid 2.0; http://www.engagedper4mance.com/product/lucid/

The video Tara mentioned from Christian Thibaudeau: https://thibarmy.com/stimulants-pre-workout/

Ketodontist’s Book Review: Wired to Eat by Robb Wolf

 

 

 

 

This book is the next step in the evolution of the paleo template (pun intended). This should be considered Paleo 2.0. Robb has done a great job of taking the base of his experience and success from his previous book The Paleo Solution and has cranked it up to 11. In that book he does a great job explaining the rationale of a diet based on a template of ancestral health, and gives a very good outline and structure on how to do so. And that’s great… for a start.

 

But, why do so many fail, even with a good template?  Why is it some people who were eating sweet potatoes on their paleo plan have great results, and others just could not see the scale budge (not saying that the scale is all that great of a measure for health, but still)?  Why is it that some could cut out the refined sugars as easy as putting on their socks, and others were at risk of being found in the basement broom closet stuffing a bag of Snickers bars in their face at 3 in the morning?  Have you yourself ever found yourself innocently snacking on a handful of potato chips and the next thing you realize you’re holding the bag above your head trying to catch and crumbs or dust that might be settled at the bottom?   This book is an answer to these questions.

You see, as Robb describes wonderfully in this book, it turns out that we humans have a lot or responses and triggers built into our internal circuitry. And this science isn’t necessarily cutting edge. This stuff has been around for a while, but the folks that have been most keen on the research aren’t necessarily health professionals or public health servants, but the corporations and marketers selling cheap, refined food stuffs, alcohol, and even our apps and social media.  

 

What I really respect about Robb is his keen ability to take seemingly completely different areas of science and show how it’s all related.  An example of this is Chapter 3: Mosquitos, Appetite, and Hyperpalatable Food.  In this wonderful chapter he shows how genetic mutation and wiring (in this example the advantage of Sickle Cell Anemia and it’s advantage in areas plagued by malaria), to hacking our appetite through variety of flavors and textures (aka hyperpalatability) and how that plays with the hedonistic (pleasure) centers of our brain.  He even draws a super interesting parallel between this overstimulation to porn, another form of “supernormal” stimuli.

 

He then goes on in the first part of the book to cover a bit of digestion, the gut microbiome, and these can play with glucose metabolism as well.  The need for quality sleep, lots of movement, and a sense of community are also covered in JUST enough detail for it to be useful, but not to waterlog you with an unnecessary amount of density.   The book being broken up into 2 parts, the first part is all about the WHYs of tying all of this together.  The second part is all about the HOW.

 

Part 2 really kicks off the more typical diet book how-to application of what you learned in part 2.  This includes the good ol’ standby: the 30 day meal plan.  In this book the 30 day plan has two options, the first being more of a standard paleo diet and the second being an autoimmune option.  I thought this was smart as some folks with autoimmune disorders can’t handle some foods allowed in a typical paleo diet such as eggs and nightshades (tomatoes, peppers, eggplant, etc).  

 

What separates Wired to Eat from the other diet books is what comes AFTER the 30 day meal plan.  Now that the 30 days have gone by and the palate has had a chance to reboot to a more natural state of being, this is the point where we can really geek out: The 7 Day Carb Test.  Here Robb takes you through a protocol where you eat a different prescribed form of carbohydrate, you track using pretty inexpensive methods, and you get a sense of how your body handles different forms of carbohydrates.  Some folks might find that eating a sweet potato gives them a nice stable blood sugar and energy, but they may absoultely spike and crash when they eat oatmeal.  Others might be just fine with the oatmeal,  but find that black beans really jack with their blood sugars.  Or, you could be like me, and find that almost all of them wreck you.This form of individualized nutrition is, in my opinion, the way we need to be going from here on out.

 

Robb rounds out part two with my favorite chapter, Chapter 14: Hammers, Drills, and Ketosis.  He does a great little highlight of what nutritional ketosis is, how it can be used therapeutically in different situations such as diabetes (type 1 and 2), cancer, Alzheimer’s/dementia, and (of course) weightloss.  Remember when I talked about that person who basically was wrecked in all forms of carbs during the 7 day carb test?  You might really want to read and re-read this chapter.  

 

So there you have it.  As I said, I think this book acts greatly as both a sequel to his first book and as a new, stand-alone work. This is really the next step we need to take in order to customize our nutrition to fit our specific, individual needs.  All that being said, I don’t think this book is going to change any minds if you already have an issue with this ancestral health template.  If you already think paleo is bulls*&t, think it’s only about calories in vs calories out, and that the Twinkies Diet proves that nutrient quality doesn’t matter, I’ve got a ball you can have and a highway you can play catch in.  For those really looking to take the reigns on their metabolism and are ready to play the long game, this book is for you.  

Ketodontist Podcast- Episode 01- Guest: Marty Kendall of Optimising Nutrition

Click here to listen to this episode!

*Youtube is being grouchy, I’ll link to the video once it finally goes through*

Hey gang!  We have a GREAT interview for you today.  We go into keto, low-carb, paleo, fasting, diabetes, you name it!

 

Marty is an engineer whose interest in nutrition was spawned out of necessity trying to better manage his wife’s Type 1 diabetes as well as his own family history of type 2 diabetes and obesity.  

 

In early 2015 he started blogging at OptimisingNutrition.com.  He tries to provide clarity around many of the confusing and conflicting issues in nutrition, often using a quantitative approach.  

 

While his blog posts can sometimes go deep on a topic, he has also worked to develop a shortlist of optimal foods to suit different goals by balancing the sometimes-competing parameters of nutrient density, insulin load and energy density.   

 

His most recent project is the Nutrient Optimiser which consolidates his thinking into an automated system that reviews a person’s current diet to provide a shortlist of recommended foods to provide the nutrients they are not getting enough of while supporting their goals, whether they be diabetes control, weight loss, bodybuilding or athletic performance.  

 

 

Resources mentioned in show:

Marty’s Blog:  www.optimisingnutrition.com

Marty’s Nutrient Analyzer: www.nutrientoptimiser.com

Marty’s Facebook Group: Marty Kendall’s Nutrient Optimiser

Brad Pilon’s book Eat Stop Eat: www.eatstopeat.com

Ori Hofmekler’s book The Warrior Diet: http://a.co/fJF3kJb

Robb Wolf’s book Wired to Eat: http://a.co/069qdOG

 

Get the Transcription for this Episode Here:

Ketodontist_Podcast_Episode_01_Guest_Marty_Kendall_Optimising_Nutrition

Ketodontist Podcast- Episode 00- Intro and What is Ketodontist?

Welcome to the Ketodontist podcast with your host Dr. Matt.  We’re here to explore the worlds of low carb and ketogenic diets, primal and paleo lifestyles, and oral and whole-body health.  We’re taking the best information from the leading minds in health and wellness and making those worlds collide!  This is the Ketodontist podcast.

Click here to listen to this episode

You can Click Here to watch the Video Version of this Podcast:

This first episode is all about introducing myself, sharing my vision and goals with this podcast, and really opening up about my journey up to this point.

Resources mentioned in the episode:

Marty Kendall’s Optimising Nutrition Website and Blog:

https://optimisingnutrition.com/

 

Marty’s epic blog post on Protein Sparing Modified Fast:

https://optimisingnutrition.com/2017/06/17/psmf/

 

Louis Villasenor and his site: www.ketogains.com

Ketogains Facebook Group: https://www.facebook.com/groups/ketogains/

 

Start with Why by Simon Sinek: http://a.co/guwNBuk

 

Dr. Standridge’s Dental Office:  www.yatescenterdental.com

Instagram: @ketodontist

Twitter: @ketodontist

Ketodontist Facebook Page: www.facebook.com/ketodontist

Get the Transcription for this Episode Here :  Ketodontist_Podcast_Episode_00_Audio_Introductions_and_What_Is_Ketodontist

Day 7 of 90 Day N=1

Hello again!  Dr. Matt here checking in for the end of week 1.  It’s been a pretty great week far.  Other than on Wednesday, I really didn’t have any problems with cravings, and at no point did I have experience any real hunger.

As far as exercise this week, I didn’t really do too much.  Monday I did a my body weight circuit which consists of the Primal movements outlined in the Primal Blueprint (which I highly recommend picking up the newest version, which you can get here).  That workout looks like this:

Standard Push-ups: 3 sets of 10

Air Squats: 3 sets of 20

Pull-ups: 3 sets of 10

Plank: 4 sets of 30 second holds

Now, my starting at 330 lbs, I had to modify.  I did as many regular push-ups as I could do until I started to fail, and would finish on my knees.  I had no problems with squats, just need to work on my depth.  Pull-ups are being done with resistance bands right now.  Once I get down to 260, I’ll start doing assisted pull-ups.  And plank is being done on my hands, and not my forearms.

That was Monday’s workout.  The rest of the week I tried to get as much walking in as I could over my lunch break, but I didn’t really get another workout in until yesterday (Saturday).  I woke up and did a 30 minute DDPYoga Workout.  That was it for real exercise, but I will tell you that the rest of my Saturday was spent taking stuff out of storage and moving all day.  We cleaned out the back of my dental office getting ready for the remodel that starts tomorrow, and we had to move stuff that looked like it’d been in that building for the last 60 years.  It was kind of cool the old-old school dental equipment (I’m surprised it wasn’t belt driven with a foot pedal), but that stuff was HEAVY to move.  After my team and I finished with that, then I went to help my folks move stuff out of their storage unit.  Which ended up taking 4 truck loads.  So yesterday was a VERY active day.

Alright, so with all that let’s take a look at where I’m at.

Weight:

Boom! Down over 12 lbs in less than a week.  Now let me be clear, a lot of this is water weight.  I want to make sure both you and I are fully aware of this.  The reason why a lot of folks lose a ton of water weight when beginning primal, LCHF, or keto diets is because of two things:  insulin and glycogen.   As noted by the American Journal of Physiology [1], when insulin levels are lowered the kidneys start getting rid of excess sodium from the body.  Lower insulin can also help improve blood pressure as also noted in that study.

Next up is glycogen.  It’s been said that a healthy adult can store around 400 grams of glycogen in the liver, and about 100 grams in the muscle.  This is the conventional wisdom, but I’m having trouble locate the actual scientific sources of this, so take it with a grain of salt.  But let’s say the conventional wisdom is correct.  (Edit:  Busted out my Textbook of Medical Physiology by Guyton & Hall 11th edition, and they state that liver cells can store up to 5-8% of their weight in the form of glycogen and muscle cells can store 1-3%.  Page 832 of this edition if you want to check it out).

So that’s roughly 500 grams of glycogen storage.  And each gram of glycogen caries 3 grams of water [2].  So that means if you deplete you glycogen stores, you can be losing 1.5 kg or 3.3 lbs in water weight.

So of the 13 lbs I lost this week, was it ALL water weight?  Doubtful, but I’m sure it played a part.  What will be interesting is from this point forward.  Do I have that much more excess water weight to lose?  If not, how will it effect the rate at which I lose? Also, I’ll be picking up a blood pressure cuff to use so I can start reporting that as well.

Ketone level:

Getting closer!  Still not quite to a state of nutritional ketosis, but I’m on my way.  A normal person can enter nutritional ketosis relatively quickly, 2-4 days usually.  Here it’s taken me over a week.  That goes to show how insulin resistant I truly am.  It also shows how I need to be super diligent.  If I were to slip up or have a “cheat”, it could take me a whole week to get back into ketosis!  Not worth it.

That’s it for week 1!  Stay tuned as I’ll chime in mid-week for a quick check in.