The Maintenance Phase Podcast: A Closer Look at the High-Fat, Low-Carb Keto Diet: The keto diet is challenging to follow in the long run, so if you're considering it, be ready to closely monitor your macronutrient intake and calorie consumption. Also, understand that diets typically fall into four categories: low fat, low carb, cleanses/crash diets, or restriction of food groups.
In this episode of the Maintenance Phase podcast, hosts Michael Hobbes and Aubrey Gordon discuss the popular keto diet.The keto diet is a high fat, low carb diet that is often compared to the Atkins diet.However, it is more restrictive than Atkins and can be difficult to sustain in the long term.The hosts also discuss the origins of various diets, which mainly fall into four categories: low fat, low carb, cleanses/crash diets, and restriction of food groups.If you're interested in trying the keto diet, be prepared to track your macronutrients and closely monitor your calorie intake.
Understanding the Keto Diet: The keto diet is a high-fat, moderate protein, and low carb diet that puts the body in a state of ketosis, burning fat for fuel instead of carbohydrates. It involves limiting carbohydrate intake, focusing on high-fat foods, and can be followed in different ways. Some followers opt for the "dirty keto" relying on packaged keto foods.
The keto diet is a high fat, moderate protein, and very low carb diet that aims to put your body in a state of ketosis.This means your body burns fat for fuel instead of carbohydrates.The classic keto diet has a 4:1 fat to protein and carbohydrates ratio.When on the keto diet, you need to limit your carbohydrate intake, including vegetables that grow underground, and focus on high-fat foods like butter, cream, and fatty meats.There are different ways to follow the diet, including veggie-heavy or relying on keto-branded packaged foods.Some keto devotees refer to the latter as "dirty keto."
Understanding Ketosis and the Ketogenic Diet: Ketosis is a natural process where the body burns fat for energy instead of glucose. The ketogenic diet is a high-fat, low-carb diet that promotes ketosis. To reach ketosis, limit protein and carbohydrates. The diet was originally developed to treat epilepsy in children, not for weight loss. It takes about a week to transition to ketosis and blood tests are the most accurate way to measure ketone production.
Ketosis is a state where the body burns fat for energy instead of glucose.The ketogenic diet promotes ketosis through a very low-carbohydrate, high-fat diet.During ketosis, the body produces ketones as an alternative energy source for the brain and other tissues.To reach ketosis, it's important to limit protein, as excess amino acids in proteins can be converted into glucose, disrupting the balance needed for ketosis.The ketogenic diet was actually developed as a modified form of fasting to treat epilepsy in children, not for weight loss, and the transition to ketosis usually takes about a week.Ketone strips for urinalysis may not accurately measure ketosis; a blood test is the ideal way to test for ketone production.
The Puzzling Epilepsy Treatment and the Rise of Fasting as a Health Trend: A diet involving fasting and purging failed to help epilepsy patients in early 20th-century France. A man named Bernarr Macfadden, who had no formal training in fitness or nutrition, popularized fasting as a health trend in the US. He founded a magazine and became an early American bodybuilder, demonstrating a shift in muscular ideals at the time.
In early 20th-century France, epilepsy patients underwent a restrictive vegetarian diet that involved fasting and purging.The diet showed little success, with only two patients showing reduced symptoms and most falling off due to its extreme nature.However, this was a time when "wellness" fads were popularized and even questionable health products like Coca-Cola were marketed.In the US, a man named Bernarr Macfadden, who had no formal training in fitness or nutrition, popularized fasting as a health trend.He founded a magazine and became an early American bodybuilder.His photos demonstrate a shift in muscular ideals at the time.
The Extreme Health Beliefs of Bernarr Macfadden and Their Impacts: Bernarr Macfadden, a leading figure in the health and fitness world, had some unconventional beliefs that were not backed by science. His influence can still be felt in the modern-day wellness culture, where extreme measures are sometimes promoted without proper scientific research. It's important to always evaluate health advice with a critical eye and seek out information that can be proven through rigorous studies.
Bernarr Macfadden was a pioneer of the fitness and health culture.He believed in fasting, sleeping on hard floors, and not wearing shoes to improve one's health.He also started a magazine and wellness empire promoting physical fitness and raw food.However, his health advice was often not scientifically proven, and he had extreme beliefs, such as opposing vaccines and tobacco.His version of a fit man did not have giant muscles like The Rock, as gym techniques did not exist then.Today, we see similar trends in health and wellness, where some people promote extreme measures without scientific backing.
The history of the ketogenic diet as a treatment for epilepsy.: The strict ketogenic diet was an effective treatment for reducing seizures in epileptic children in the early 1920s and is still used as a treatment today. The diet was replaced by anticonvulsant drugs in the late 1930s, but was reintroduced in the 1990s after a movie producer witnessed a reduction in his son's seizures.
In the early 1920s, doctors found that a strict ketogenic diet reduced seizures in 95% of epileptic children, which is still used as a treatment today.The diet fell out of favor in the late 1930s due to the introduction of more effective anticonvulsant drugs that were not sedative-heavy, like phenobarbital.However, in the 1990s, a movie producer named Jim Abrahams put his son on a ketogenic diet and witnessed a significant reduction in seizures, leading to the formation of the Charlie Foundation for Ketogenic Therapies.A made-for-TV movie called First Do No Harm about the family's experience was directed by Jim Abrahams and starred Meryl Streep.
Exploring the Use of Ketogenic Diet Treatment for Epilepsy.: While there is evidence to support the use of the ketogenic diet in treating epilepsy, it is important to approach alternative treatments carefully and seek professional medical advice before making any decisions. Patient well-being should always be the priority in any medical decision-making process.
In the movie "First Do No Harm," a mother explores a ketogenic diet treatment for her epileptic son.The medical establishment resists the diet, claiming there is no scientific evidence it works, but the mother finds research from Johns Hopkins that supports it.The movie portrays a conflict between modern medicine and alternative treatments, but it is important to note that there is evidence to support the ketogenic diet as a treatment for epilepsy.However, it is also important to approach alternative treatments with caution and consult with medical professionals before making any decisions.It is vital to prioritize the well-being and interests of the patient in any medical decision-making process.
The Origins and Risks of the Ketogenic Diet: The ketogenic diet began as a medical treatment for epilepsy but was later used for weight loss. While it has been approved for use by some healthcare providers, there are risks associated with the strict and expensive nature of the diet. It's important to consult with a healthcare professional before beginning any new diet or treatment.
The ketogenic diet was created as a treatment for children with epilepsy, but it gained popularity in the weight loss industry because epileptic children who followed the diet tended to be thin and fit.Low carb diets like the Atkins diet and The Last Chance Diet also leveraged ketosis for weight loss, but The Last Chance Diet was responsible for the deaths of at least 60 people.Despite this, the ketogenic diet is now approved for use by the NHS in the UK and is covered by many US insurance plans as a last resort for kids with drug-resistant epilepsy.However, it's difficult to maintain due to its strict and often expensive nature.
The Dangers of Diets and the Misleading Hype of the Ketogenic Diet: Diets can lead to disordered eating and dangerous health risks. The popular ketogenic diet is fueled by misleading claims and should be approached with caution, particularly for children. Instead, focus on finding sustainable, healthy eating habits that work for your individual needs.
Diets can be a gateway to disordered eating and full-on eating disorders.While some people may be able to adopt a modified version of a diet that works for them, many diets are unsustainable and can lead to gaining back lost weight or even death.The ketogenic diet gained popularity in the 2010s, fueled by a misleading press release stating that it could prevent age-related diseases like Alzheimer's and cancer.The diet was popularized in podcasts by biohacker personalities like Tim Ferriss, but it's important to remember that diets should be treaded lightly, especially with children.
The Risks of Misleading Scientific Claims in Podcasting: Podcasters should strive for accuracy and transparency when discussing complex scientific topics, as misleading information can harm listeners and lead to detrimental health choices. It's crucial to fact-check and source information from reputable sources before promoting it to a large audience.
In the early days of podcasting, there was a lot of hype and optimism around what technology and science could achieve.Many people believed in ideas like all college being online and cars being self-driving.One of the podcasters contributing to this phenomenon was Tim Ferriss.He had guests on his show who were proponents of the ketogenic diet and made exaggerated claims about its benefits.Ferriss’s show had over a million listeners, and the diet started taking off as a weight loss and optimization tool.However, the scientific claims made on the show were often flawed and took advantage of people’s misunderstandings of complex topics like cancer.
The Joe Rogan Experience's Influence on the Rise of the Keto Diet and its Potential Risks: While The Joe Rogan Experience podcast has played a role in the meteoric rise of the keto diet, it often overlooks the potential health risks associated with following the strict regimen. Many discussions prioritize weight loss over health, leading to a lack of consideration for the potential complications that could arise from sustained use of the diet.
The Joe Rogan Experience podcast has a large reach among a specific group of young, straight, white, conservative men who often tend to follow the latest fad diets.As a result, the podcast's promotion of the keto diet helped it become a $5 billion industry, with supplement brands marketing themselves as Joe Rogan's favorite.However, there is little discussion about the potential risks of the diet despite the laundry list of considerations that it entails.Many discussions prioritize weight loss over health, ignoring potential health complications that could arise from following the strict diet.
The Potential Risks of the Keto Diet: The keto diet can cause side effects such as dizziness, fatigue, nausea, and decreased exercise tolerance, as well as bad breath and "keto crotch." It also increases the risk of liver, kidney, and gallbladder problems, diabetes and heart disease, and is low in fiber, reducing cognitive function and causing constipation and diarrhea. Consider the risks before starting the diet.
The keto diet has some serious side effects that are important to consider before starting.The "keto flu" can cause dizziness, fatigue, headaches, nausea, insomnia, and lowered tolerance for exercise.Bad breath and a phenomenon called "keto crotch" have also been reported.The diet can lead to losing not only fat, but also muscle mass.Additionally, it can cause liver, kidney, and gallbladder problems as well as increasing the risk of diabetes and heart disease.The diet is also low in fiber, which can cause constipation and diarrhea, and reduce cognitive function.Overall, it's important to weigh the potential risks before starting the keto diet.
Potential Risks of the Keto Diet and Healthier Alternatives: While the keto diet may lead to weight loss in the short-term, it may not be safe for long-term use and can increase the likelihood of developing eating disorders and bingeing behaviors. Studies have shown that the Mediterranean and DASH diets are considered healthier options, and it is important to consider potential risks before starting any diet.
The keto diet has become very popular in recent years for weight loss, but studies suggest it may not be safe for long-term use.Most research shows that the diet only works well for weight loss for 2-6 months before leveling off and performing similarly to a low-fat diet.Additionally, following the keto diet can increase the likelihood of developing eating disorders and bingeing behaviors.A 25,000-person study showed that those on a low-carb and high-animal protein diet, typical of keto, had a higher risk of early death.It is important to consider the potential risks before starting any diet, and the Mediterranean and DASH diets are considered healthier options.
Sustainable Diets Should Include Variety and Accessibility: Eating a balanced diet from all food groups is crucial for sustainability, but expensive and time-consuming diets like keto may not be accessible to everyone. Low-income individuals may be at greater risk for illness and unable to afford such diets. Do thorough research and be cautious of sales pitches before starting a new diet.
The most sustainable diets are the ones that allow you to live a semi-normal life and include pretty much every food group.However, some diets like the keto diet can be costly and time-consuming, as you have to prepare your own food and it can be expensive.People who are the poorest and have the greatest barriers to accessing basic needs in their life are at the greatest risk for diseases and may not be able to afford this diet.It's important to do your own research and check sources before starting any diet, and be wary of people trying to sell it to you.
The Keto Diet
Recent Episodes from Maintenance Phase
"Rapid Onset Gender Dysphoria"
Panic! At the endocrinologist.
Thanks to Jules Gill-Peterson (jgillpeterson.com) and Julia Serano (patreon.com/juliaserano) for help researching this episode and Evan Urquhart and Parker Molloy for fact-checking!
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- Origins of "Social Contagion" and "Rapid Onset Gender Dysphoria"
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Jamie Oliver
In the 2000s, Jamie Oliver made a big splash with his work reforming kids’ meals in the UK and US. Was his work wicked slammin’, or just proper rustic?
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- BBC Profile - Jamie Oliver
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Support the showCOVID Conspiracies
What was missing from America's pandemic response? According to the internet, a sunshine vitamin, a malaria treatment and a whole lot of horse paste.
Thanks to Health Nerd (Substack) for helping us fact-check this episode! And thanks to Abby Mahler (Twitter, Tiktok) for help with the research on hydroxychloroquine!
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- How Musk Sold MAGA on HCQ
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Support the showOzempic
Ozempic is being hailed as “the end of the Obesity Epidemic.” This week, Mike and Aubrey dig through the sensational claims. But will they make it past the caveats?
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- How a Canadian scientist and a venomous lizard helped pave the way for Ozempic
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Support the show"Soy Boys"
How a plant-based pejorative went from an alt-right burn to a core concern of mainstream Republicans.
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- Joe Explains the Term "Soy Boy" to Donnell Rawlings
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Support the showRFK Jr. and The Mainstreaming Of The Anti-Vaxx Movement
Join us for a 75 minute answer to a 5 word question: Is there mercury in vaccines?
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- Paul Offit’s “Autism's False Prophets”
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- Correcting Robert F. Kennedy Jr.
- When Vaccine Injury Claims Go to Court
- Vaccine Compensation Hearing Decision
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Support the showRFK Jr. and The Rise of the Anti-Vaxx Movement
A political candidate has some questions and we have some extremely obvious answers.
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- Eric Garcia’s “We’re Not Broken”
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- Seth Mnookin’s “The Panic Virus”
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Support the showPilates
Somehow an episode about an old-timey fitness influencer ended up being one of our most wholesome ever. We're as surprised as you are.
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- Pilates and the “powerhouse"
- Sick Architecture - Ibiayi Briggs - Body Culture and Contrology
- World War One: Internment centre 'will unlock' family tales
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Support the showBrittany Dawn
How a fitness influencer went from small-time scammer to one of the Internet’s leading villains.
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- THIS IS DISTURBING
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- Conversations with the Inspiring Brittany Dawn
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- Brittany Dawn Fitness LLC
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Support the showBONUS: The Conservative Diet Books of Yore
We're taking a much-needed break this week so to tide you over here is one of our bonus episodes!
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Lies I Taught in Medical School By Dr Robert Lufkin
About this interview:
In this conversation I talk to Dr Robert Lufkin about his book, "Lies I taught in medical school".
Robert believes that chronic diseases are all linked by common root causes overlooked by our current medical system. Robert believes that financial incentives, simple human error, and other factors drive the soaring rates of chronic disease.
In his book Robert talks about how he was able to reverse these diseases in himself by changes in lifestyle that anyone can do.
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The Most DANGEROUS Diet in the World (STOP!)
Unlocking the Power of Metabolic Medicine with Nicholas Norwitz, PhD
In this episode, Dr. Brian interviews Dr. Nicholas Norwitz, who shares his fascinating journey with a low-carb ketogenic-style diet and its impact on his health. Dr. Nicholas, a Ph.D. holder from Oxford University and an incoming medical student at Harvard, talks about his personal health experiences and how they inspired him to start helping others.
He also explains how his research has revealed the benefits of a low-carb diet and discusses some nutrition myths. This insightful conversation is a must-listen for those interested in exploring the connection between diet and health.
Metabolic Medicine Is Key
Metabolic medicine is critical to understanding and preventing metabolic diseases. Metabolic diseases affect the body's ability to process and use energy. Examples include diabetes, obesity, cardiovascular disease, and osteoporosis. Metabolic medicine is an emerging field focusing on the underlying causes of metabolic diseases, such as insulin resistance, vitamin deficiencies, and hormone imbalances. By understanding the root causes of metabolic diseases, doctors can develop effective treatment plans to prevent and manage them.
One of the most critical aspects of metabolic medicine is understanding how lifestyle and genetics can interact to cause metabolic diseases. For example, a person's diet, activity level, and genetics can all play a role in their risk of developing metabolic diseases. By understanding the connections between lifestyle and genetics, doctors can develop personalized treatment plans to address each individual's unique needs.
How Can You Prevent Metabolic Diseases?
In addition to understanding the underlying causes of metabolic diseases, metabolic medicine also focuses on prevention. By eating a balanced diet, exercising regularly, and getting enough rest, we can reduce our risk of chronic diseases and live a healthier, happier life. Additionally, if we are suffering from metabolic diseases, it is vital to seek professional help. Doctors can help us develop personalized treatment plans to address our individual needs.
Finally, it is essential to be aware of the influence of big sugar on metabolic medicine. Companies like Coca-Cola and Pepsi have been known to fund research and education to influence what dietitians learn and how they disseminate information. This can lead to the promotion of unhealthy diets and the perpetuation of metabolic diseases. Overall, it is essential to address metabolic health for prevention. By understanding the underlying causes of metabolic diseases and taking steps to prevent them, we can reduce our risk of many chronic diseases and live a healthier, happier life. Metabolic medicine is vital to understanding and preventing metabolic diseases, and it is crucial to be aware of the influence of big sugar on the field.
Industry Influences Nutrition Guidelines
Nutrition guidelines are often biased by industry. The industry significantly influences nutrition guidelines and how we view food. Companies like General Mills fund continuing education courses to promote the idea that packaged foods are just part of life and can benefit our health. This idea of "everything in moderation" is often used to excuse people from indulging in unhealthy foods, even though many are engineered to be addictive. For example, when looking up the nutritional information for dates, it was discovered that 340 grams of sugar were needed to get the recommended amount of potassium, the richest nutrient in dates. This is a tremendous amount of sugar, and it is not an accurate representation of the health benefits of dates.
In addition, many nutrition labels on ultra-processed foods are misleading and do not accurately reflect the nutrients available to our bodies. The word "fortified" is often used to make these foods seem healthier, but this
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The Environmental Protection Agency has begun for the first time to regulate a class of synthetic chemicals known as “forever chemicals” in America’s drinking water.
Kim Tingley, a contributing writer for The New York Times Magazine, explains how these chemicals, which have been linked to liver disease and other serious health problems, came to be in the water supply — and in many more places.
Guest: Kim Tingley, a contributing writer for The New York Times Magazine.
Background reading:
- “Forever chemicals” are everywhere. What are they doing to us?
- The E.P.A. issued its rule about “forever chemicals” last week.
For more information on today’s episode, visit nytimes.com/thedaily. Transcripts of each episode will be made available by the next workday.