keto diet and insulin resistance what
are some of the basics that you need to understand to cut through the hype and
make healthy choices? Coming right up so keto is incredibly popular right now
and the reason is that it reverses insulin resistance and so many people
are insulin resistance that’s why it’s popular that’s why it works so let’s
look at those in a little bit more depth so that we can understand a lot more
about the big picture so it’s all about blood sugar to start with so the brain
needs blood sugar absolutely whether you’re in ketosis or eat high carb your
brain needs blood sugar but if you’re in ketosis you taught your brain to also
burn ketones so you’re not as dependent on carbohydrates the volume of
carbohydrates but it still needs to be maintained within a certain range so
that range is about 80 to 120 and if you eat whole Foods primarily low carb the
way our ancestors did for tens of thousands of years your blood sugar is
gonna stay right in that narrow range of about 80 to 120 today for example I had
my coffee with some butter and a little coconut cream then a few hours later I
had a big omelet and there was a lot of stuff in that omelet I put some bacon I
put lots of cheese I put avocado put some vegetables and spinach so it was
probably 12 to 1,500 calories but even if after eating all of that I checked my
blood sugar and he was a hundred and twelve thirty minutes later so you can
eat the right kinds of food and still maintain your blood sugar and that’s
what the keto diet does when we eat high carb however then it is more like this
blue line here that the carbohydrates will drive up the blood sugar and when
the blood sugar is a lot higher than 120 it’s an emergency so the body releases
a ton of insulin to help that sugar out of the bloodstream and into the cell and
we’re going to look at that in more detail and if everything is working in
the early stages of this your body can still bring it down to a normal level it
still keeps it within here the redline illustrates what happens a lot after a
while when your blood sugar gets more and more dysregulated by different
factors such as stress and malnutrition and carbs now you can have high blood
sugar and low blood sugar called hypoglycemia alternating so you can have
insulin resistance and hypoglycemia at the same time and then once you just
totally wear out that machinery then you have diabetes which means you’re
starting off high it rises and it tries to come down but it never gets down to
where it needs to be so that’s different scenarios so let’s look at what’s
happening in a little bit more more detail so here’s the the red tube here
that’s the blood stream and it has glucose because this the food you eat
results in blood sugar eventually the way that’s absorbed into the blood
stream is in the form of glucose and that’s the only form that circulates in
in the bloodstream and in order for the glucose to get into the cell these blood
vessels they become capillaries and they come really really close to the cell so
that with some help that sugar can get into the cell and the cell has insulin
receptors those are the little blue why’s here and the red triangle that’s
insulin and they don’t look like this that’s just an illustration and when
that red insulin fits into the receptor now that receptor changes the
configuration it’s like a key in a lock that opens up a door and now the glucose
can get through and that’s the ultimate goal so in a healthy person that can
maintain blood sugar doesn’t have the spikes of blood sugar
or insulin there’s going to be a balance between blood glucose and insulin and
insulin receptors the body is going to decide it’s going to adapt over time and
create just the right amount of all of those but when we start eating a lot of
carbohydrates when we start creating high blood sugar especially on a regular
basis now we change the equation we change the components and there is a lot
more blood sugar around so the body has to make a whole lot more insulin and
that’s the pancreas that makes that insulin so over time that that pancreas
can get exhausted it gets overworked what also happens now though is the cell
the purpose of the glucose is that the cell has certain metabolic needs and
when those needs are met the cell doesn’t need anymore glucose but the
glucose keeps coming so the cell says hey hey hey back off wait up a little
bit enough is enough and when it still keeps getting more and more glucose it
says well now I’m going to start getting rid of some of these receptors I’m going
to down regulate the receptors because this is just getting out of hand I don’t
need that much glucose and since the receptors are what’s bringing it in I’m
just going to reduce the number I’m gonna down regulate and now we have
insulin resistance so think about it this way yeah just like a metaphor if
you’re living in a cabin in the wilderness and the only source of fresh
water is rainwater and you’re collecting it in buckets so you have 50 buckets and
you go around you put the buckets out and wait for the rain and then the rain
comes and you get an inch in every bucket and you collect it all and you
have enough for a couple of weeks until the next rain now imagine that it rained
all the time it was just pouring down and it almost
never let up then after a few months or a few years would you still put out 50
buckets of course not you would have learned that it’s enough to put out two
or three buckets because they’re gonna fill up anyway and before you can use
one there’s going to be another one so you’re not going to put out the buckets
that’s what the body is doing it’s not going to keep all the receptors because
there’s an overflow there’s an abundance but here’s the problem the blood sugar
is still high the cell doesn’t want it but the blood sugar is still high and it
has to get out of the bloodstream because it’s creating problem it’s
creating every problem that you ever heard of in diabetes is from that high
blood sugar and the inflammation associated with insulin so the body
keeps trying to make more insulin but the problems compounded by high
sugar and fewer receptors and now we’re really really pushing that pancreas to
work work work and eventually it gets exhausted and when it can’t keep up then
we have diabetes so let’s look at this just one one other version of this so we
eat the carbs it results in high blood glucose because of the high blood
glucose it results in high insulin for a while the high insulin can bring the
blood sugar back down to normal and it looks like we’re doing fine and we could
probably keep this up for years maybe even decades this is why this didn’t
used to happen until we got into our 50s and 60s now that we are abusing our
bodies more than ever it starts coming down in age to 30 and 20 and even teens
and what we want to understand is it’s all about blood sugar and insulin and
carbs result in high blood sugar they have a very strong insulin response and
this holds true for all starchy carbs it is not true
for non starchy vegetables so when people say oh you can’t eat any carbs on
keto that’s incorrect you can eat non starchy vegetables leafy greens green
beans there’s lots and lots of things you can eat plenty of to get you lots
and lots of different nutrition that doesn’t trigger insulin protein has a
mild to moderate insulin response and fat has a negligible insulin response so
that’s the whole idea about this and non starchy vegetables also have a
negligible insulin response so I’m I’ll make another video to talk
more about what types of foods to eat like the the food pyramid for keto but
for here we’re just going to leave it at that so the body can keep up oftentimes
for a long long time but eventually when we push the system too far for too long
and we wear out that pancreas now we have the high carb and we get the high
blood glucose but now the high insulin is insufficient and the pancreas can’t
make anymore it’s it’s reached its peak and it’s starting to decline because
it’s worn out so we still have the high blood glucose and now they tell us in
the diabetes management to eat moderate carbs but it’s not enough because we
destroyed the machinery so moderate carbs is not going to fix this you want
to think of this whole system as your carbohydrate tolerance machinery okay
it’s like a machine it processes carbs as they come in it takes care of them
but if you break the Machine then you can’t just cut back to half okay you
have to do something more drastic you have to cut way way way way back to to
allow the body to to recover for that pancreas to back up so much on the carbs
that the pancreas has a chance to get to keep keep up to catch up
and to cut way way back so that the cells actually become a little bit
hungry for that blood sugar because then they’re gonna start to increase those
insulin receptors again they’re going to up regulate those insulin receptors so
that’s a key to understand in the body that you can change some things rather
quickly by changing lifestyle but some other things you have to be patient
because your body needs time to heal someone said you you can never step in
the same river twice because the water is always changing well it’s the same in
the body your body is not the same that it was last year ninety percent of the
cells have changed so if you give the body a year and it allow it to make some
new cells then the new cells will have a chance to upregulate you have a chance
to heal the machinery so most people start kedo because they want to lose
weight and great whatever it takes but it’s not about the weight it’s about the
insulin resistance because insulin resistance is responsible for 95% of all
degenerative disease or if not fully responsible at least associated with 95%
of all degenerative disease so what that means is once you do the keto and
reverse insulin resistance you are getting healthier and that’s the whole
goal and when you get healthier the weight will come off as a result it’s
not about the weight it’s about health and insulin resistance is the greatest
threat to health that we know of now when people talk about a balanced diet
what does that mean okay for some people that the recommendations today is to eat
60 percent of carbs from carbohydrate that’s about 300 grams a day for a small
person and 400 grams a day for a large person like myself and for some people
then they say Oh eat a balanced diet they probably mean maybe cutting that my
half I don’t know what they mean but seen some examples like that but 150 or
200 grams is still way high and if you want to reverse this if you
want to fix if you want to have a chance of healing your broken machine then you
can’t keep high or moderate you have to go low or even very very low so a
healthy person without insulin resistance can probably lead a healthy
life somewhere around 70 grams of carbs but that’s still not going to cut it for
someone who has broken their machine they might need to get down to 40 or 30
or 20 and no two people are the same so it’s not like a set rule it’s a
principle the keto diet is not a diet it’s a principle of how to reduce the
carbohydrates enough to reverse the damage to this machinery and it doesn’t
mean that you eat all fat it means you start off with vegetables you eat
moderate protein and then you fill up with quality fats just enough to feel
full so again I’ll do a different video on the keto food pyramid so we can
clarify some of those things so I want you to dive in a little bit more in
detail because there’s so much confusion and I hope this has been helpful in
understanding some of the basic mechanisms of physiology and some of the
dynamics that that influence all of that so please share this video make your
comments I’ll answer questions and make videos if you have more interests and as
always thanks for watching