1 00:00:00,000 --> 00:00:04,340 Thanks for joining. Before we get started, please make sure that you have subscribed 2 00:00:04,340 --> 00:00:09,740 and are following us on all of the various platforms that we're publishing on, whether 3 00:00:09,740 --> 00:00:16,500 here on the podcast, on YouTube, through Substack, as well as the Quick Takes being posted onto 4 00:00:16,500 --> 00:00:21,940 Instagram and onto threads. And if you're enjoying what is getting published, please 5 00:00:21,940 --> 00:00:27,580 make sure you're leaving that five star rating and sharing out with everybody that you know. 6 00:00:27,580 --> 00:00:32,320 And with that said, let's go ahead and get started. The following is an introduction 7 00:00:32,320 --> 00:00:38,600 to a section of the upcoming book, Diet Dogmas. There is a general desire to have a quick 8 00:00:38,600 --> 00:00:43,080 and simple fix that we can make to our diet that someone's going to make us, quote, lean 9 00:00:43,080 --> 00:00:47,860 and sexy, end quote, or quote, fit and healthy, end quote, a change where we can fall prey 10 00:00:47,860 --> 00:00:56,560 to quick messages, to personalities, where we almost want to follow the tenants, the 11 00:00:56,560 --> 00:01:02,340 guides, the dogmas, as if we're following a new religion. One such movement that seems 12 00:01:02,340 --> 00:01:07,060 to have taken hold over the last decade or so is the movement that we should avoid sugars 13 00:01:07,060 --> 00:01:12,060 at all costs and are constantly being told about how bad sugars are and that we need 14 00:01:12,060 --> 00:01:18,620 to get rid of sugars from our diet. Done so by following a, quote, keto diet or a, quote, 15 00:01:18,620 --> 00:01:24,580 paleo diet, or maybe even the, quote, carnivore diet. But are these the best diets for me 16 00:01:24,580 --> 00:01:30,580 to follow in order to lose weight and in order to get healthy? Well, let's talk about that. 17 00:01:30,580 --> 00:01:35,440 Warning. The following presentation contains information that might contradict what you 18 00:01:35,440 --> 00:01:41,180 have previously heard or believed to be true about how the human body works and contains 19 00:01:41,180 --> 00:01:48,140 material that is not suitable for close minded individuals. Enjoy. 20 00:01:48,140 --> 00:01:53,620 Let's go ahead and let's talk about ketogenic and paleo diets. What are the pros? What are 21 00:01:53,620 --> 00:01:58,940 the cons? What does the sign say in a quick overview? Once again, we'll be getting much 22 00:01:58,940 --> 00:02:04,900 more details within the book. And this is simply just an overview to the chapter that 23 00:02:04,900 --> 00:02:11,100 I'll shout not eat carbohydrates. So let's go ahead and let's talk about paleo and let's 24 00:02:11,100 --> 00:02:16,860 talk about keto diets. And so paleo diets, what is it? What it isn't? And should I use 25 00:02:16,860 --> 00:02:23,100 it? So what is the paleo diet? The paleo diet is a dietary philosophy that is focused on 26 00:02:23,100 --> 00:02:31,900 what we think a paleolithic human would have eaten for their diet. Based off of the idea 27 00:02:31,900 --> 00:02:39,020 that we're going to be eating a lot of raw or natural things such as fish, steak, shellfish, 28 00:02:39,020 --> 00:02:46,860 poultry, vegetables, nuts, fruits, berries, and eggs. The idea is, is that this type of 29 00:02:46,860 --> 00:02:52,620 diet is going to counteract a lot of the nutritional deficiencies that might come about through 30 00:02:52,620 --> 00:03:00,580 eating a modern diet or eating from fast food restaurants that can lead to a host of problems 31 00:03:00,580 --> 00:03:07,180 such as obesity issues, along with metabolic issues coming about through the consumption 32 00:03:07,180 --> 00:03:13,860 of various types of fast food or processed foods. But what does the evidence say? What 33 00:03:13,860 --> 00:03:18,420 is the idea that surrounds the paleo diet or the paleo diet, sometimes we're just the 34 00:03:18,420 --> 00:03:23,460 caveman diet and does it actually hold true when we start looking at the evidence? Which 35 00:03:23,460 --> 00:03:27,420 remembers that most of the recommendations that we are going to be providing from a paleo 36 00:03:27,420 --> 00:03:33,180 diet is coming from analysis of modern hunter and gatherer associations, hunter and gatherer 37 00:03:33,180 --> 00:03:39,300 groups, not necessarily what might have been consumed during paleolithic time. We also 38 00:03:39,300 --> 00:03:43,340 have to remember that a lot of the foods that we're going to consider to be paleo are actually 39 00:03:43,340 --> 00:03:48,420 modern in their derivations. A lot of the benefits that we're going to look at are not 40 00:03:48,420 --> 00:03:54,420 universal and there is some question as to whether or not the benefits that we see coming 41 00:03:54,420 --> 00:04:00,260 from the diets are coming from the diet or coming from other things. So what do we know 42 00:04:00,260 --> 00:04:04,820 that comes out in terms of benefits? We do know that there is some benefits that come 43 00:04:04,820 --> 00:04:10,240 about from following a paleolithic dietary practice or paleo diet or a caveman diet. 44 00:04:10,240 --> 00:04:14,420 A lot of these benefits are similar to the benefits that we see coming from things like 45 00:04:14,420 --> 00:04:20,260 intermittent fasting, a very low carbohydrate diet, as well as with a plant rich diet, things 46 00:04:20,260 --> 00:04:25,120 like increased insulin sensitivity and neuroplasticity within the nervous system and a reduction 47 00:04:25,120 --> 00:04:30,880 in ROS gamut, an increase in metabolic flexibility and increase in insulin sensitivity and increase 48 00:04:30,880 --> 00:04:36,620 in lipolysis, breakdown of lipids and an increase in an anabolism, growing of tissues within 49 00:04:36,620 --> 00:04:42,460 the musculoskeletal system. Within the cardiovascular system, this is where we start seeing a lot 50 00:04:42,460 --> 00:04:47,600 of differences that might come about where we don't see universally one direction in 51 00:04:47,600 --> 00:04:51,820 terms of changes, where we will see a change in compliance, a change in cardiac function, 52 00:04:51,820 --> 00:04:56,900 a change in atherosclerosis and a change in inflammation that is highly questionable in 53 00:04:56,900 --> 00:05:04,120 terms of its root benefit coming from the diet as opposed to other lifestyle changes. 54 00:05:04,120 --> 00:05:08,220 In adipose tissue, we do see an increase in insulin sensitivity, an increase in lipolysis, 55 00:05:08,220 --> 00:05:14,500 the breakdown of lipids, as well as a change in adipokine signaling and macrophage signaling. 56 00:05:14,500 --> 00:05:18,740 Changes in adipokine signaling changes in the hormone signals coming from the adipose 57 00:05:18,740 --> 00:05:25,980 tissue as well as changes in macrophage activation lead to changes in inflammation that may lead 58 00:05:25,980 --> 00:05:30,440 to the reduction in ROS damage and the reduction in inflammation that we see throughout the 59 00:05:30,440 --> 00:05:36,500 body for people who follow a Paleolithic diet. In terms of pancreas functions, we do see 60 00:05:36,500 --> 00:05:41,140 a normalization of insulin and glutagon levels for those individuals who happen to have metabolic 61 00:05:41,140 --> 00:05:47,380 issues, metabolic syndrome or type 2 diabetes that follow a Paleo diet. But once again, 62 00:05:47,380 --> 00:05:52,820 it is not universal and may be associated with changes in activity as well as other 63 00:05:52,820 --> 00:05:58,460 lifestyle intervention. In terms of liver functions, once again, we do see some questionable 64 00:05:58,460 --> 00:06:05,460 responses coming out of liver functions. However, for those who follow a Paleo diet that has 65 00:06:05,460 --> 00:06:12,840 the reduction in or reduces the consumption of a lot of the sugars and a lot of the grains, 66 00:06:12,840 --> 00:06:18,860 we will see an increase in ketone formation due to a change in metabolic functions towards 67 00:06:18,860 --> 00:06:25,540 lipid utilization and ketogenic processes. As with all the other insulin sensitive tissues, 68 00:06:25,540 --> 00:06:30,860 we will see an increase in insulin sensitivity due to the reduction in sugar loads and in 69 00:06:30,860 --> 00:06:37,460 carbohydrate loads. We will see an increase in ROS clearance as well as a change in the 70 00:06:37,460 --> 00:06:44,740 non-alcoholic fatty acid liver issues within the liver for people who have metabolic issues 71 00:06:44,740 --> 00:06:51,220 and change diet to follow a Paleo diet. Well, that's all well and good. What about the entirety 72 00:06:51,220 --> 00:06:55,660 of the research? We did say that there was some questionable and some responses that 73 00:06:55,660 --> 00:07:02,140 were not universally found. And so the question comes about is, does it automatically mean 74 00:07:02,140 --> 00:07:07,620 a healthier food in our diet? Is our diet automatically healthier because we are going 75 00:07:07,620 --> 00:07:13,500 to be eating more unprocessed foods, at least that's the claim, or eating things that are 76 00:07:13,500 --> 00:07:20,900 more in line with what we would have had in Paleolithic times, closer to what some people 77 00:07:20,900 --> 00:07:26,700 refer to as ancestral human diets. The problem is that a lot of the claims about ancestral 78 00:07:26,700 --> 00:07:32,180 human diet is going to ignore a lot of the evolutionary processes that have happened 79 00:07:32,180 --> 00:07:37,140 within human history. And so if we look at a lot of the evidences out there, is it actually 80 00:07:37,140 --> 00:07:43,900 safer? Do we actually have evidence to show that the Paleo diet is worth all of the hype 81 00:07:43,900 --> 00:07:48,100 that we tend to attribute to it? And this is where once again, just like with all the 82 00:07:48,100 --> 00:07:51,500 other diets, we have to go back and say, well, we're going to have deficiencies and we're 83 00:07:51,500 --> 00:07:56,060 going to have deficiencies because we're going to be cutting out things from the diet. 84 00:07:56,060 --> 00:08:00,380 Based off of how we go about setting up the Paleo diet, we could be deficient in various 85 00:08:00,380 --> 00:08:05,180 vitamins such as vitamin B, in particular folate, as well as vitamin C and vitamin D, 86 00:08:05,180 --> 00:08:10,480 as well as some other antioxidants. We could have ion deficiencies, ion deficiencies such 87 00:08:10,480 --> 00:08:15,060 as calcium, iron, iodine, magnesium, psyllium and sodium. Notice there's a question mark 88 00:08:15,060 --> 00:08:18,720 on the sodium deficiency and that depends upon what type of meats we're going to be 89 00:08:18,720 --> 00:08:25,660 eating and how we go about seasoning the meats. However, with the reduction in dairy consumption, 90 00:08:25,660 --> 00:08:31,660 we do run the risk of having calcium deficiency as well as vitamin D deficiency. With the 91 00:08:31,660 --> 00:08:38,300 reduction in grain consumption, we do risk having vitamin B deficiencies coming about 92 00:08:38,300 --> 00:08:44,200 in particular the folate, but also with the niacin. We will also see a change in psychological 93 00:08:44,200 --> 00:08:49,060 drive for food more in a Paleo diet than in many of the other diets simply because of 94 00:08:49,060 --> 00:08:54,580 the excessive labeling of good food versus bad food. Because of the lower consumption 95 00:08:54,580 --> 00:08:59,580 of vegetables in some of the diets, this is going to be very similar to what we see with 96 00:08:59,580 --> 00:09:05,420 a very low carbohydrate ketogenic diet, we do run the risk of diet induced metabolic 97 00:09:05,420 --> 00:09:10,380 acidosis. The other thing that to worry about based off of the type of foods that we're 98 00:09:10,380 --> 00:09:15,380 eating in terms of getting our proteins, our fats and our carbohydrates is an excessive 99 00:09:15,380 --> 00:09:22,060 load of animal saturated fat, animal antigens and cholesterol issues. The animal antigen 100 00:09:22,060 --> 00:09:27,500 and cholesterol issues can lead to an actual increase in atherosclerosis, hardening of 101 00:09:27,500 --> 00:09:33,100 the arteries as well as cardiovascular disease. Based off of the type of animals that we're 102 00:09:33,100 --> 00:09:39,480 going to be eating within the Paleo diet, we could see a hyper saturation of saturated 103 00:09:39,480 --> 00:09:43,940 fats, meaning we're going to have large amounts of saturated fats relative to our polyunsaturated 104 00:09:43,940 --> 00:09:51,500 fats or MUFAs and our monounsaturated fats or MUFAs. Based off of the source of the animal 105 00:09:51,500 --> 00:09:57,420 protein, we could see altered fat metabolism and fat absorption taking place as well as 106 00:09:57,420 --> 00:10:02,540 altered cholesterol metabolism within the liver, which could lead to increased levels 107 00:10:02,540 --> 00:10:09,420 of circulating LDLs within the body. So one of the things we have to address within 108 00:10:09,420 --> 00:10:14,340 the idea about the Paleo diet is, is it actually truly close to the Paleolithic diet? That 109 00:10:14,340 --> 00:10:19,140 is, is it actually historically close to what we would think of as a Paleolithic diet? And 110 00:10:19,140 --> 00:10:22,860 once again, what we're looking at is we're looking at dietary practices that are closer 111 00:10:22,860 --> 00:10:28,540 to hunter gatherer practices than actual Paleolithic practices, mainly because the foods that we're 112 00:10:28,540 --> 00:10:35,460 eating have evolved with us evolving. The other thing is that a lot of the ideas around 113 00:10:35,460 --> 00:10:40,180 the Paleolithic diet kind of goes to the, to the GIF at the very beginning of the discussion 114 00:10:40,180 --> 00:10:44,980 in terms of the Flintstones is that we misrepresent what actually is historically accurate in 115 00:10:44,980 --> 00:10:52,180 terms of our dietary practices, 10, 20, 30, 40,000 years ago. As we were doing a lot of 116 00:10:52,180 --> 00:10:58,900 cultivating, we're doing a lot of agricultural cultivation and domestication taking place, 117 00:10:58,900 --> 00:11:04,400 which means a lot of the foods that we think about as being modern aren't actually modern, 118 00:11:04,400 --> 00:11:10,180 they're more Paleolithic than we actually attribute in terms of their sourcing. But 119 00:11:10,180 --> 00:11:15,820 the other thing is, is that just like with all other diets, we start having mass produced 120 00:11:15,820 --> 00:11:22,820 issues. We start having things that are becoming processed, things that are having chemical 121 00:11:22,820 --> 00:11:29,020 additives within it, things that can and do act like metabolic disruptors, which means 122 00:11:29,020 --> 00:11:35,020 that we run the risk of having metabolic disruption taking place from following a Paleo diet, 123 00:11:35,020 --> 00:11:39,860 very similar to following a lot of the other diets that we think about as having health 124 00:11:39,860 --> 00:11:44,560 benefits to it based off of the way in which it's being sold to us. And so if we start 125 00:11:44,560 --> 00:11:50,980 looking at the underlying issues coming into the Paleolithic diet, it's not as clear cut 126 00:11:50,980 --> 00:11:58,180 as what we would hope it would be based off of how the chemicals and how the nutrients 127 00:11:58,180 --> 00:12:04,460 and how all of the processing takes place, particularly for the mass produced Paleo labeled 128 00:12:04,460 --> 00:12:11,740 foods. If we're to follow a Paleo diet based off of the use of meats and vegetables and 129 00:12:11,740 --> 00:12:19,120 nuts and berries and fruits without purchasing the mass produced foods, we will lower the 130 00:12:19,120 --> 00:12:24,380 risk of having metabolic disruption within there, based off of the percentages that we 131 00:12:24,380 --> 00:12:30,860 see in terms of consumption, where there is a wide range in what is being advertised or 132 00:12:30,860 --> 00:12:36,700 advised in terms of consumption of macronutrient, we could still have metabolic disruption taking 133 00:12:36,700 --> 00:12:43,500 place based off of following a Paleo diet. One such type of diet that we might have is 134 00:12:43,500 --> 00:12:48,500 that keto diet, where we're going to skip the carbs, eat the fat, eat the protein, stuff 135 00:12:48,500 --> 00:12:54,340 that has become very popular. So what is the ketogenic diet? The ketogenic diet is a 136 00:12:54,340 --> 00:12:59,140 diet that is meant to eliminate a lot of the sugars and starches and replace them with 137 00:12:59,140 --> 00:13:03,820 fats and proteins. Depending upon what type of ketogenic diet you might follow, you'll 138 00:13:03,820 --> 00:13:09,140 see a different type of breakdown in terms of fats versus protein. But the idea here 139 00:13:09,140 --> 00:13:15,180 is to by eliminating a lot of the sugars and by eliminating a lot of the fast foods that 140 00:13:15,180 --> 00:13:20,500 we might consume within our diet, we're able to eliminate a lot of the metabolic diseases 141 00:13:20,500 --> 00:13:26,100 that are facing us currently, a lot of the over fatness and hyperadiposity that affects 142 00:13:26,100 --> 00:13:32,540 us both aesthetically as well as metabolically, as well as in terms of our health. And so 143 00:13:32,540 --> 00:13:37,340 what's the evidence say? What do we know about ketogenic diet that is going to lead to some 144 00:13:37,340 --> 00:13:42,700 of the health benefits that get reported as relates to the ketogenic diet? Well, a lot 145 00:13:42,700 --> 00:13:48,260 of it has to do with changes in metabolism based off of changes in our energy utilization, 146 00:13:48,260 --> 00:13:52,620 where we're going to change the fuel sources that we're going to follow to get the ATP 147 00:13:52,620 --> 00:13:56,660 within the body, where instead of using a lot of carbohydrates, while we will still 148 00:13:56,660 --> 00:14:03,940 use some carbohydrate, the majority of energy metabolism is going to focus on fat utilization 149 00:14:03,940 --> 00:14:10,060 through most of the activities that we're going to have. By changing the use of sugars 150 00:14:10,060 --> 00:14:16,220 to use of fats, we're going to change a lot of hormone actions that might take place. 151 00:14:16,220 --> 00:14:20,900 Some actions that will lead to changes in various types of sensitivity, as well as various 152 00:14:20,900 --> 00:14:25,860 types of masses that we might see within the body, as it's going to change our relative 153 00:14:25,860 --> 00:14:31,520 body compositional ratio. Within our adipose tissue, because we're going to change our 154 00:14:31,520 --> 00:14:37,660 dietary practices, we're going to end up increasing the utilization of fat and increasing hormone 155 00:14:37,660 --> 00:14:43,180 changes that will increase the amount of fat breakdown we might see within adipose tissue. 156 00:14:43,180 --> 00:14:48,540 This is going to be accompanied by a change in insulin sensitivity, a change in hormone 157 00:14:48,540 --> 00:14:54,060 signaling, and a change in macrophage signaling from the macrophages from the immune cells 158 00:14:54,060 --> 00:15:00,340 that we see within the fat masses of the body. Changes in metabolism at the fat cells is 159 00:15:00,340 --> 00:15:05,340 going to lead to changes in hormone signaling coming away from the pancreas, which is going 160 00:15:05,340 --> 00:15:11,140 to lead to normalization of insulin and glucagon, particularly for people who have insulin and 161 00:15:11,140 --> 00:15:17,620 glucagon issues, metabolic issues, due to overfatness. At the liver, we're going to 162 00:15:17,620 --> 00:15:23,660 see an increase in gluconeogenesis, making of glucose from glucose metabolites, as well 163 00:15:23,660 --> 00:15:29,260 as an increase in ketone formation due to the restriction that we might have in total 164 00:15:29,260 --> 00:15:34,180 amount of carbohydrates that we're going to consume. What we have to remember is that 165 00:15:34,180 --> 00:15:40,460 we need 120 grams of carbohydrates minimum in order to have proper neuron function. And 166 00:15:40,460 --> 00:15:46,700 in order to meet that glucose need, the liver is going to produce more glucose for the body 167 00:15:46,700 --> 00:15:53,800 through gluconeogenesis. Because of the change in fat metabolism, we will see an increase 168 00:15:53,800 --> 00:15:58,220 in insulin sensitivity is going to come about due to changes in normalization of insulin 169 00:15:58,220 --> 00:16:04,380 and glucagon signaling, as well as an increase in ROS clearance due to changes in metabolism 170 00:16:04,380 --> 00:16:10,060 is going to reduce the total amount of ROS that we might see within the body due to changes 171 00:16:10,060 --> 00:16:15,300 in inflammation. In the nervous system, we're going to see changes in insulin sensitivity 172 00:16:15,300 --> 00:16:19,420 that's going to lead to neuroplasticity. The changes in insulin sensitivity, along with 173 00:16:19,420 --> 00:16:24,540 a reduction in ROS inflammation damage has been attributed to the changes that we might 174 00:16:24,540 --> 00:16:30,460 see within neurodegenerative diseases for people who follow a ketogenic diet. There 175 00:16:30,460 --> 00:16:35,820 is some reported benefit for people who have seizure disorders, where following a ketogenic 176 00:16:35,820 --> 00:16:41,420 diet will reduce the total number of seizures and the total level of seizure that might 177 00:16:41,420 --> 00:16:48,920 be experienced if one would one would experience a seizure. Within the musculoskeletal system, 178 00:16:48,920 --> 00:16:54,500 we will see various changes in metabolic flexibility, we will change what fuel sources we might 179 00:16:54,500 --> 00:17:01,140 use for energy purposes. We will see an increase in insulin sensitivity, we will see a change 180 00:17:01,140 --> 00:17:07,220 in fat mass utilization, fat mass utilization for energy purposes, which means we're going 181 00:17:07,220 --> 00:17:13,180 to see an increase in lipolysis and fatty acid oxidation. We may see an increase in 182 00:17:13,180 --> 00:17:19,860 protein utilization. However, that increase in protein utilization for energy purposes 183 00:17:19,860 --> 00:17:26,180 will be offset by increase in anabolic responses, growth responses, as well as the retention 184 00:17:26,180 --> 00:17:33,780 of skeletal mass and skeletal muscle mass that is bone and skeletal muscle tissue being 185 00:17:33,780 --> 00:17:41,260 retained during weight loss period. In terms of cardiovascular benefit, this is where we 186 00:17:41,260 --> 00:17:47,940 see a lot of variability based off of how we measure changes within the systems based 187 00:17:47,940 --> 00:17:54,740 off of the ketogenic diet. Where due to a reduction in inflammation, we may see changes 188 00:17:54,740 --> 00:18:01,220 in atherosclerosis and change in cardiac functions. However, this is not universally seen for 189 00:18:01,220 --> 00:18:06,700 everybody following a ketogenic diet based off of the ability to metabolize fats within 190 00:18:06,700 --> 00:18:11,740 the body. So all that sounds great, but then we got to think, wait, is it too good to be 191 00:18:11,740 --> 00:18:16,660 true? Is it a panacea? Is it something that is going to be a cure all? This is where we 192 00:18:16,660 --> 00:18:23,900 have to start looking at what does the evidence say? Just eating keto doesn't mean being healthier. 193 00:18:23,900 --> 00:18:31,780 There is some indication that following a high fat diet can hurt exercise performance 194 00:18:31,780 --> 00:18:37,700 and can hurt athletic performance. But how true is that? Well, if we look into the research, 195 00:18:37,700 --> 00:18:44,100 there is some evidence to support that eating keto is not necessarily automatically healthier 196 00:18:44,100 --> 00:18:51,540 and following a high fat diet may impact my exercise performance, particularly in explosive 197 00:18:51,540 --> 00:18:56,940 exercises as well as in long duration exercises, which is interesting given the fact that when 198 00:18:56,940 --> 00:19:02,460 we do long duration exercise or long duration activities, we tend to utilize more fats than 199 00:19:02,460 --> 00:19:09,760 we do carbohydrates. But the problem is, is that changes in fat utilization following 200 00:19:09,760 --> 00:19:16,520 a ketogenic diet may lead to a reduction in explosive muscle contraction capability because 201 00:19:16,520 --> 00:19:22,360 of the reduction in glycogen and glycogen stores within the muscles. So what else might 202 00:19:22,360 --> 00:19:27,740 we have to worry about as it relates to ketogenic diet deficiencies? Just like with any other 203 00:19:27,740 --> 00:19:32,480 diet that we might follow, if we are not eating what we should be eating, we have to worry 204 00:19:32,480 --> 00:19:38,500 about micronutrient deficiencies and macronutrient deficiencies. In this case here, because of 205 00:19:38,500 --> 00:19:44,220 the restriction on types of foods that we might be eating, people who follow a ketogenic 206 00:19:44,220 --> 00:19:49,740 diet that do not eat large amounts of vegetables, in particular, low glycemic vegetables may 207 00:19:49,740 --> 00:19:57,460 have fiber deficiencies because of the increased use of fat or fuel source. People who follow 208 00:19:57,460 --> 00:20:04,420 a ketogenic diet may have a carnitine deficiency. There is some evidence to support due to metabolic 209 00:20:04,420 --> 00:20:10,780 use, vitamin B deficiencies. Once again, because of the type of foods that are being consumed, 210 00:20:10,780 --> 00:20:17,120 we might have a vitamin C deficiency. Along with deficiencies in vitamins and in some 211 00:20:17,120 --> 00:20:24,900 of our amino acids and some of our protein sources, we will also see some cation electrolyte 212 00:20:24,900 --> 00:20:29,540 deficiency. There is some evidence to support that we might have a deficiency in iron, might 213 00:20:29,540 --> 00:20:35,460 see a deficiency in magnesium and selenium, might see a deficiency in potassium and sodium 214 00:20:35,460 --> 00:20:39,940 based off of following a ketogenic diet. Now, a lot of people might say, well, I'm going 215 00:20:39,940 --> 00:20:42,860 to be eating large amounts of meat, so why am I going to have an iron deficiency when 216 00:20:42,860 --> 00:20:47,000 we know that people who eat animal protein will automatically have higher amounts of 217 00:20:47,000 --> 00:20:52,500 iron in their diet relative to people who don't eat animal protein? Well, based off 218 00:20:52,500 --> 00:20:56,680 of the foods that we're eating following a ketogenic diet, we may have competition for 219 00:20:56,680 --> 00:21:02,220 transport of a lot of these cations. At the same time, because I'm not consuming large 220 00:21:02,220 --> 00:21:09,220 amounts of starches and large amounts of sugars, I do not have the ability to absorb a lot 221 00:21:09,220 --> 00:21:15,700 of these cations due to current flow across the membranes of the intestine. A lot of the 222 00:21:15,700 --> 00:21:20,940 ions that we see listed here are moving with water and water movement. It goes hand in 223 00:21:20,940 --> 00:21:26,500 hand, particularly with sodium, as well as with a lot of the starches that we might have, 224 00:21:26,500 --> 00:21:29,980 carbohydrates that we might have within our diet, where if I restrict the carbohydrates, 225 00:21:29,980 --> 00:21:36,380 I may also restrict the movement of these cations. Because of the implicit and explicit 226 00:21:36,380 --> 00:21:41,640 good food versus bad food idea, there is a change in psychological drive for foods that 227 00:21:41,640 --> 00:21:46,660 may lead to various types of food cravings, but there's also a lot of social exclusion 228 00:21:46,660 --> 00:21:53,300 going on within the ketogenic diet. The good food, bad food, and the social exclusion leads 229 00:21:53,300 --> 00:22:01,220 to a very restrictive diet that can cause social exclusionary behaviors to take place 230 00:22:01,220 --> 00:22:06,300 that may limit the likelihood of following the diet for long periods of time. There is 231 00:22:06,300 --> 00:22:13,460 a chance based off of how we establish the ketogenic diet to induce a metabolic acidosis 232 00:22:13,460 --> 00:22:21,020 within the person who follows the ketogenic diet due to the large amounts of animal protein 233 00:22:21,020 --> 00:22:28,140 or protein in general, as well as the amount of fat within the diet. Speaking of fat, the 234 00:22:28,140 --> 00:22:33,500 higher amounts of saturated fat and lower amounts of polyunsaturated fat and monounsaturated 235 00:22:33,500 --> 00:22:39,340 fat, as well as an imbalance in the ratio between all the saturated fat and monounsaturated 236 00:22:39,340 --> 00:22:46,020 fat, as well as the ratio in between our omegas, omega threes and omega sixes, can lead to 237 00:22:46,020 --> 00:22:50,980 an altered fat absorption and metabolism taking place within the body. For some people, because 238 00:22:50,980 --> 00:22:56,780 of genetic issues, they may have an altered ability to metabolize the cholesterol that's 239 00:22:56,780 --> 00:23:03,100 being consumed, which may lead to an increase in LDL levels for individuals who are trying 240 00:23:03,100 --> 00:23:07,780 to follow the ketogenic diet. Along with that, we might also have issues that come about 241 00:23:07,780 --> 00:23:12,500 because of the fact that just because I am following a ketogenic diet, we tend to think 242 00:23:12,500 --> 00:23:16,500 of the fact that we're following a natural food consumption. What we have to remember 243 00:23:16,500 --> 00:23:20,340 is that a lot of these foods are going to be mass produced foods. And a lot of times 244 00:23:20,340 --> 00:23:24,940 we're going to be consuming a lot of non-nutritive sweeteners. Non-nutritive sweeteners have 245 00:23:24,940 --> 00:23:30,860 recently come into having a negative ideal about them as relates to increased risk for 246 00:23:30,860 --> 00:23:37,400 cancer, increases for cardiovascular disease, increased risk for homeostasis as relates 247 00:23:37,400 --> 00:23:43,460 to body weight issues and glucose metabolism, where the over consumption of a lot of these 248 00:23:43,460 --> 00:23:49,460 non-nutritive sweeteners can act like metabolic disruptor. Now we have to have a caveat on 249 00:23:49,460 --> 00:23:56,100 this because a lot of the evidence that we have is within animal models that do not in 250 00:23:56,100 --> 00:24:02,140 100% way correlate with humans in terms of how we physiologically function and metabolically 251 00:24:02,140 --> 00:24:08,500 function. However, over consumption of artificial sweeteners, non-nutritive sweeteners has been 252 00:24:08,500 --> 00:24:14,700 linked with increased food intake, has been linked with abnormal insulin secretions, has 253 00:24:14,700 --> 00:24:19,540 been linked with cardiovascular disease, has been linked with abnormal growth signals within 254 00:24:19,540 --> 00:24:25,300 skeletal muscles, all mimicking what we might have already seen with people who exhibit 255 00:24:25,300 --> 00:24:30,300 metabolic syndrome and over fatness, even though we're consuming these non-nutritive 256 00:24:30,300 --> 00:24:36,260 sweeteners in an attempt to reduce caloric intake. And once again indicates that changes 257 00:24:36,260 --> 00:24:40,860 in nutrition and changes in diet as relates to body weight, body composition and overall 258 00:24:40,860 --> 00:24:47,100 health is not about calories. It's about the nutrients that are being consumed. Along with 259 00:24:47,100 --> 00:24:52,920 this non-nutritive sweeteners tend to taste sweeter than normal sugar in terms of their 260 00:24:52,920 --> 00:24:59,580 level of sweetness and our bliss point, which may lead to an over consumption of food in 261 00:24:59,580 --> 00:25:06,060 an attempt to get the bliss point of consumption that we are attempting to get from food consumption, 262 00:25:06,060 --> 00:25:11,940 which may lead to an increase in nutrient balance towards the consumption side that 263 00:25:11,940 --> 00:25:19,220 can lead to increase in fat mass that we are attempting to combat by following the ketogenic 264 00:25:19,220 --> 00:25:47,420 diet.