There are a lot of nasty secrets about the ketogenic diet that too many people are completely unaware of.

In this discussion, you'll discover:

-How the ketogenic diet can be used to build, or at least spare, muscle mass...9:12

• Rather than losing muscle, you're most likely losing intercellular water
  • Lower levels of insulin mean the kidneys expel more water
• You'll lose glycogen at the beginning of the keto diet, then regain as you adapt to the diet
• Can see the effects in a very short period of time (24 hours or less)
• When you have beta hydroxybutyrate, there's a decrease in urinary nitrogen excretion compared to carb-rich diet
  • Leucine gets oxidized more slowly; promotes protein synthesis (muscle sparing)
• The stimulus of weight training is critical

-Whether the metabolic rate decreases while on the keto diet...19:40

• Metabolic rate decreases in a long-term calorie deficit (3+ weeks)
• Studies show a small decline in Triiodothyronine (T3) while on keto diet; no change at all in T4
• The metabolism of glucose takes a significant amount of T3
  • Less glucose intake = less T3
• Importance of "refeeding" while on calorie restriction

-How ketosis affects glycogen storage...27:00

• When you become "fat-adapted" (your mitochondria becomes efficient at utilizing the fat) your body preferentially uses ketones
• Your body reserves the glycogen to be used only when needed

-Some of the most common mistakes people make while on the ketogenic diet...38:30

• Being concerned with eating "too much protein"
  • You'll always have a glucose demand; same with carbs
  • Brain cannot run on pure ketones
  • Body allocates specific sugars for brain activity
  • If you overeat on protein, worst you can do is eat too many calories
  • Once you get very fat-adapted, the skeletal muscle has the ability to shortcut the ketones production process
  • MCT has been shown to trigger metabolic increase
• Fats people use to get into ketosis
  • Heavy dairy
  • Omega 6's
  • "Keto Wall": 90 days good results, then hit a wall
  • Pay attention to inflammatory level of fatty acids
  • Pay attention to "grass finished" vs. "grass fed"
• The fish oil conundrum
  • Algal oil

-Parting thoughts...1:08:05

• How Thomas measures ketones:
  • Keto Mojo meter
• Keyto
• Levl

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Do you have questions, thoughts or feedback for Thomas or me? Leave your comments below and one of us will reply!