June 17, 2025 • 28 mins
In this episode of The Health Pulse Podcast, we go beyond the hype to explore the true metabolic power of the ketogenic diet. While keto is often marketed for fast weight loss, its deeper value lies in how it transforms energy metabolism, improves insulin sensitivity, and supports cellular health.
We break down what happens when your body switches from burning glucose to producing and using ketones, and how this shift impacts blood sugar, inflammation, brain function, and energy regulation. You’ll also learn which foods belong on a metabolically supportive keto plate—and which common mistakes to avoid, like neglecting electrolytes or relying on ultra-processed “keto” snacks.
🎧 Tap play to discover how keto, done right, can retrain your metabolism and support long-term health—well beyond the scale.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Nicolette (00:01):
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Mark (00:22):
Welcome to the Deep Dive.
Today we're tackling a topicthat's well.
It's everywhere usually linkedto quick weight loss, right, but
the guide we're diving intosuggests its real power is
somewhere much more fundamentalyour metabolism.
Rachel (00:39):
That's exactly right.
We've been digging into thispractical guide on the ketogenic
diet and it really focuses onthe metabolic health angle.
It goes way beyond just thesurface level stuff, you know,
getting into the why behind itall.
Mark (00:51):
Okay, so let's unpack this .
Our mission today for this deepdive is really to cut through
all that noise.
We want to understand thisstrategy from the inside out.
What is the ketogenic dietexactly?
How does?
It actually work for metabolichealth?
Specifically, what foods shouldyou focus on?
What are the commonogenic diet?
Exactly?
How does it actually work formetabolic health?
Specifically, what foods shouldyou focus on?
What are the common mistakespeople make that you really need
to avoid?
Rachel (01:10):
Yeah, those are key.
Mark (01:11):
And, crucially, who might really benefit most from trying
this.
We want to help you navigateall this information effectively
.
Rachel (01:19):
And, like you said, really shine a light on those
powerful metabolic effects,because often those are the
lasting benefits people feel.
Sometimes they even overshadowthe number on the scale.
This dive is aboutunderstanding that underlying
shift your body can actuallymake.
Mark (01:33):
Okay, so let's start right at the beginning, At its core.
What defines the ketogenic diet?
Rachel (01:39):
Fundamentally, it's a low-carbohydrate, high-fat way
of eating.
Mark (01:43):
Low-carb, high-fat, got it .
Rachel (01:44):
And the main goal really is to switch your body's
primary fuel source.
So, instead of running mostlyon glucose from carbs, which is
what most people do Exactly youshift towards burning fat for
energy instead.
Mark (01:57):
And when you really cut down those carbs I think the
guide mentioned typically under50 grams a day.
Rachel (02:02):
Yeah, for most people, that's the ballpark.
When you do that, your bodyenters this state called a
nutritional ketosis.
Okay, nutritional ketosis,right.
So carbon take is super low,insulin levels drop way down and
then your liver starts breakingdown fat.
It converts that fat intomolecules called ketones.
Mark (02:19):
Ah, ketones.
Rachel (02:20):
The main one people talk about is beta-hydroxybutyrate,
or BHB for short.
Mark (02:25):
BHB Okay, yeah, I've definitely heard that term
thrown around.
And these ketones, they becomethe fuel.
Rachel (02:31):
Precisely.
They're pretty amazing actually.
They can cross the blood-brainbarrier.
Fuel your brain.
Mark (02:36):
Which normally runs on glucose.
Rachel (02:38):
Mostly yeah, but ketones are a great alternative fuel
for the brain and they alsobecome a major energy source for
your muscles and other tissues.
It's like giving your body andbrain a different kind of high
octane fuel.
Mark (02:51):
So it's not just any low carb diet then it's specifically
high in fat to really push thatketone production.
Rachel (02:57):
That's the absolute key distinction.
Yeah, the guide lays out thetypical macros You're looking at
maybe 70, 75 percent of yourcalories coming from fat.
Mark (03:06):
Well, that's high.
Rachel (03:07):
It is Then about 20, 25 percent from protein and only 5,
10 percent from carbs.
That significant amount ofhealthy fat is crucial.
It's what fuels you when thecarbs are gone and what sustains
ketosis.
Mark (03:19):
And one thing a lot of people seem to notice pretty
early on is feeling less hungry.
How does that fit in?
Rachel (03:25):
Yeah, that's a big one.
When you're primarily burningfat and ketones, your blood
sugar becomes much more stable.
You don't get those sharpspikes and then the inevitable
crashes you often get after highcarb meals.
Mark (03:37):
Right, the energy roller coaster.
Rachel (03:38):
Exactly, and fat itself provides this really stable,
long lasting energy, so thatstability just naturally dials
down those dramatic hungerswings.
You get better appetite control, often without feeling like
you're constantly fightingcravings.
Mark (03:51):
Okay, so that's the what.
Now I want to dive into the whyit's powerful, especially for
metabolic health, Because thisguide really hammers home that
weight loss is often just like aside effect of these deeper
changes.
Rachel (04:04):
Absolutely.
This strategy really gets atsome of the root causes of
metabolic problems, particularlyissues revolving around insulin
resistance.
Mark (04:13):
And the first big benefit our source highlights is
improving insulin sensitivity.
Rachel (04:18):
This is huge.
I mean, insulin resistance isat the core of so many chronic
health issues today.
When you significantly loweryour carb intake, your fasting
insulin levels drop and yourcells become more responsive,
more sensitive to the insulinthat is there, and this often
happens quite quickly.
Mark (04:35):
Even before major weight loss.
Rachel (04:36):
Yeah, sometimes even before the scale budges much.
It's a direct effect oflowering the glucose load.
Mark (04:42):
The guide mentioned a clinical trial finding that
honestly sounds prettyincredible.
In one study, 94% ofparticipants with type 2
diabetes were able to reduce oreven completely get off their
insulin medication after a yearon keto 94%.
Rachel (04:57):
I mean, just imagine that it really underscores the
therapeutic potential thisapproach can have.
Obviously this needs to be donewith medical guidance,
especially for T2D, but it showsyou can potentially retrain
that metabolic function.
Mark (05:11):
Wow, okay.
So beyond insulin, the sourcetalks about enhanced
mitochondrial function andenergy.
They use this phrase, ketones,as a cleaner burning fuel.
What does that mean?
Rachel (05:20):
Yeah, that's the idea.
Your mitochondria they're thelittle power plants inside your
cells creating energy, right,right.
When they burn ketones for fuel, they seem to produce fewer
reactive oxygen species.
You can think of it like lesscellular exhaust or pollution
compared to burning glucose.
So this cleaner energyproduction is thought to be
better for overall cellularhealth, especially in high
(05:43):
energy organs like the brain andheart, and this might be why so
many people report, you know,increased mental clarity, better
focus and more stable,sustained energy once they adapt
.
Mark (05:54):
And reduced inflammation is another key benefit mentioned
.
How does keto help with that?
Rachel (05:58):
Well, first off, just avoiding those big blood sugar
and insulin spikes you get fromhigh carb foods.
That alone removes a majordriver of inflammation for many
people.
Mark (06:07):
Don't sense.
Rachel (06:08):
But what's really fascinating and a key point from
the guide is that ketonesthemselves, especially that BHB
molecule, they aren't just fuel,they actually act as signaling
molecules.
Mark (06:18):
Signaling molecules.
How so?
Rachel (06:20):
They can directly influence gene expression and
cellular pathways.
Specifically, BHB has beenshown to inhibit an inflammatory
pathway called the NLRP3inflammasome.
Mark (06:30):
NLRP3.
Rachel (06:31):
Yeah, it's a major player in the body's
inflammatory response.
So by blocking that, ketonesexert a direct anti-inflammatory
effect beyond just the bloodsugar control.
Mark (06:40):
That's really cool.
The ketones are doing more thanjust providing energy.
Ok, and then there's appetiteregulation again, but framed as
a metabolic benefit leading tostore fat.
Rachel (06:49):
Ghrelin, often called the hunger hormone.
It tends to be lower whenyou're in ketosis, so all this
together makes it much easier toeat until you're satisfied and
(07:11):
naturally end up consuming fewercalories over time, often
without deliberate restriction.
That's what leads tosustainable fat loss.
Mark (07:18):
And finally, the guide notes improved lipid markers.
For many people, though youmentioned, there's some nuance
here.
Rachel (07:25):
Yeah, it's not always a simple picture with cholesterol.
While it's true that LDLcholesterol the so-called bad
cholesterol can sometimes go upin certain individuals on keto
and that's definitely somethingto monitor with your doctor, the
guide highlights that ketotypically leads to really
positive changes in othercrucial lipid markers.
Triglycerides usually plummet,which is great.
(07:46):
That's a big one Huge HDL thegood cholesterol often goes up
and maybe most importantly, theratio of triglycerides to HDL,
which many experts now see as areally strong predictor of
cardiovascular risk.
That ratio tends to improvesignificantly for most people on
keto.
Mark (08:04):
So even if LDL goes up a bit, the overall picture might
be improving.
Rachel (08:08):
For many people.
Yes, that TGHDL ratio is a keyindicator of insulin resistance
and metabolic health.
Mark (08:14):
Okay, so putting all this science into practice, what does
a healthy ketogenic dietactually look like on your plate
?
Because the guide is reallyclear.
It's not just, you know, pilingon the bacon and butter
indiscriminately.
Rachel (08:25):
Exactly A well-formulated keto diet, the
kind focused on health, reallyprioritizes whole,
nutrient-dense foods.
You're aiming for low-carb, yes, but also high in essential
nutrients and those beneficialanti-inflammatory fats.
Mark (08:39):
So what should people be emphasizing?
What's on the yes list?
Rachel (08:51):
Focus on healthy fats that means things like olive oil
, avocado oil, coconut oil,avocados themselves, grass-fed
butter, ghee, even tallow, ifyou like it.
Fatty fish are fantastic Salmonmackerel sardines.
They give you great fats andthose crucial omega-3s.
Mark (08:59):
And protein sources.
What's ideal there?
Rachel (09:01):
Good quality animal proteins are staples.
Think packed or raised meat,poultry, maybe some organ meats.
If you're adventurous, eggs aregreat.
Mark (09:09):
Okay.
Rachel (09:10):
For vegetables, you got to stick to the non-starchy ones
.
We're talking leafy greens,spinach, kale, broccoli,
cauliflower, zucchini, bellpeppers, asparagus, that kind of
stuff Right, the lower carb veg.
Exactly, nuts and seeds aregood too, but in moderation.
Things like almonds, macadamia,nuts, chia seeds, flax seeds,
walnuts.
Mark (09:30):
Moderation being key there .
Rachel (09:31):
Definitely, and full fat dairy if you tolerate it.
Well, Heavy cream, plain Greekyogurt, cheeses Again, watch
portions and, of course, load upon herbs, spices.
Use lemon lime for flavor.
Mark (09:42):
So the goal is low carb and nourishing your body,
getting those micronutrients,the good fats.
Rachel (09:46):
Precisely, it's about nutrient density alongside the
macronutrient shift.
Mark (09:50):
Which means you also need to know what to avoid, right.
What actively kicks you out ofketosis or spikes insulin?
Rachel (09:56):
Absolutely Top of the list is obvious stuff sugar and
anything sweetened sodas, fruitjuice, candy, baked goods, all
out.
Mark (10:05):
Grains are generally out too.
Rachel (10:07):
Yes, pretty much all processed grains bread, rice,
pasta, cereal, tortillas.
They're just too high in carbs.
Mark (10:14):
What about fruits and starchy vegetables?
Rachel (10:16):
Most fruits are too high in sugar for strict keto.
Think bananas, grapes, mangoes,apples.
Starchy vegetables are also outPotatoes, sweet potatoes, corn,
peas.
Most legumes too Beans, lentils, chickpeas.
They pack too many carbs andyou really want to be wary of
processed low-fat foods, whichoften compensate with sugar or
weird additives.
Mark (10:37):
Artificial sweeteners.
Rachel (10:38):
Also tricky.
Some might be okay for somepeople, others can still impact
insulin or gut health.
Best to minimize them anddefinitely steer clear of those
ultra-processed keto snacks orbars that might use junky oils
or fiber tricks.
Mark (10:50):
Are there any foods that aren't totally off-limits but
need careful limiting?
Rachel (10:54):
Yeah, berries are often okay in small portions
Raspberries, blueberries,strawberries.
They're lower in carbs thanother fruits.
Mark (11:00):
Small portions, though.
Rachel (11:01):
Very small and, like we said, nuts and cheese, delicious
, keto friendly, but incrediblyeasy to overeat, so portion
control is absolutely criticalthere.
Alcohol can definitely stallthings.
Your liver prioritizesmetabolizing alcohol over
producing ketones.
Plus, many drinks have hiddencarbs or sugars, so best to
(11:22):
limit it, especially early on.
Mark (11:24):
It really sounds like consistency with those whole
cleaner foods is way moreimportant than aiming for
absolute perfection or extremerestriction.
Rachel (11:32):
Totally.
It's about building thatfoundation with nutrient-dense,
real foods.
That's what fuels thoselong-term metabolic benefits,
not just hitting a macro targetwith processed stuff.
Small deviations happen, butget back to the basics.
Mark (11:45):
Okay.
So even if you have the rightfood list, starting something
new like this, it can bechallenging.
The guide points out somecommon mistakes people make that
can really trip them up.
Rachel (11:53):
Yes, absolutely, and knowing these up front can make
that transition phase waysmoother.
Mark (11:58):
The first one, and probably the one people hear
about most, is not gettingenough electrolytes, which leads
to the dreaded keto flu.
Rachel (12:06):
Oh yeah, this is incredibly common and often
misunderstood.
When you drastically cut carbs,your insulin levels drop.
Mark (12:12):
Right.
Rachel (12:13):
And lower insulin signaled your kidneys to excrete
more sodium, and water followssodium, so you lose both Ah, so
it's not like actual carbwithdrawal sickness.
Not really.
No, it's primarily dehydrationand mineral loss.
That's what causes the fatigue,the headaches, the dizziness,
muscle cramps, all those lovelyketo flu symptoms.
Mark (12:33):
So the fix is actually pretty straightforward, but you
have to be proactive.
Rachel (12:37):
Exactly.
You need to consciously replacethose lost electrolytes.
The guide suggests adding aboutone to two teaspoons of sea
salt or pink salt throughout theday, maybe in water or just
salting your food.
Mark (12:48):
well, OK, sodium is key.
Rachel (12:50):
Sodium is number one.
Then also focus on potassiumavocados, leafy greens,
mushrooms are good sources andmagnesium.
Pumpkin seeds are great, ormaybe a supplement.
And drink plenty of water, ofcourse, but remember it's the
minerals lost with the waterthat cause the symptoms.
Fixed electrolytes and the ketoflu often disappears or is much
milder.
Mark (13:11):
OK, good tip.
Mistake number two eating toomuch protein.
Now, how is protein a problem?
I thought protein was good.
Rachel (13:19):
Protein is essential, absolutely.
You need enough for musclemaintenance, satiety, all that,
but on keto, if you consistentlyeat excessive amounts of
protein.
Mark (13:29):
More than your body needs for repair and function.
Rachel (13:31):
Right.
Some of that excess protein canbe converted into glucose by
your liver.
There's a practice calledgluconeogenesis.
Mark (13:37):
Gluconeogenesis OK.
Rachel (13:39):
For some individuals, especially if they're quite
insulin resistant or juststarting out that extra glucose
production can be enough toslightly raise insulin and
potentially blunt ketoneproduction or even kick them out
of ketosis.
Mark (13:51):
Ah, okay, so it's not high protein, it's moderate protein.
On keto Exactly.
Rachel (13:55):
Keto is high fat, moderate protein, very low carb.
The guide suggests aiming forroughly 0.6 to maybe 1.0 grams
of protein per pound of yourlean body mass.
Prioritize getting your energyfrom fat.
Mark (14:09):
Got it.
Mistake number three relyingtoo much on processed keto foods
.
Rachel (14:14):
Yeah, we touched on this .
The market is flooded withthings labeled keto keto cookies
, keto bars, keto cereals Right.
But just because the label saysketo doesn't mean it's actually
healthy or good for yourmetabolism.
But just because the label saysketo doesn't mean it's actually
healthy or good for yourmetabolism.
Many use inflammatory oils likesoybean or canola oil,
questionable artificialsweeteners, weird fibers, and
they often play games with netcarbs that don't reflect how
(14:35):
everyone's body responds.
Mark (14:37):
So they might fit the macros but not be metabolically
helpful.
Rachel (14:40):
Precisely.
They can sometimes triggercravings, cause digestive upset
or contribute to inflammation.
The fix is simple really Buildyour diet around whole, real
foods.
Use those packaged keto itemsvery sparingly as an occasional
convenience or treat not asdaily staples.
Mark (14:54):
Okay, mistake number four.
This one seems counterintuitive, going too low in calories or
too low in fat.
Rachel (15:00):
It does sound weird on a high-fat diet, right, but it
happens a lot.
People come from a history oflow-fat dieting.
They cut the carbs like they'resupposed to.
Mark (15:07):
But they're still scared of fat.
Rachel (15:08):
Exactly.
They're afraid to reallyembrace the fat, so they end up
restricting both carbs and fat,and therefore calories, way too
much.
What happens then?
You feel terrible Low energy,constant hunger Even though keto
should suppress appetite poorsleep, maybe even hormonal
issues down the line.
You're basically starvingyourself.
Mark (15:29):
So the advice is don't fear the healthy fats.
Rachel (15:32):
Please don't Add that olive oil to your salad or
veggies.
Choose the fattier cut of meat.
Sometimes have the avocado.
Eat until you are genuinelysatisfied.
Keto has this amazing built-inappetite regulation, when done
right.
Trust your body's signals,especially early on, rather than
obsessively counting calories.
You need enough fat for fueland hormone production.
Mark (15:53):
Makes sense.
Mistake number five feelsreally important for safety and
tracking progress, not checkingyour health markers first.
Rachel (16:00):
Oh, absolutely essential , Especially if you have any
existing health conditions likediabetes, high blood pressure,
thyroid issues, or if you'retaking medications.
You really need to know yourstarting point.
Mark (16:11):
What kind of markers are we talking about?
Rachel (16:12):
Key baseline labs would be things like fasting insulin
and calculating home AIR.
Those tell you about insulinsensitivity.
Hba1c gives you the long-termblood sugar picture a standard
lipid panel, of course.
K1c gives you the long-termblood sugar picture a standard
lipid panel, of course.
And checking kidney and liverfunction with basic enzyme tests
is always wise before a majordietary change.
Mark (16:33):
And the guide mentioned.
Getting these baseline labs isimportant.
Rachel (16:36):
Crucial, and it also makes tracking progress much
more meaningful.
You can see how things arechanging internally.
There are convenient ways to dothis now, too, even home
testing options like QLM thatcan make checking these specific
metabolic markers easier.
Mark (16:49):
Good to know.
And the final mistake listed inthe guide giving up too soon.
Rachel (16:53):
Ah yes, Patience is key here.
Your body needs time to adaptto this major fuel shift.
You might start producing someketones within a few days.
Mark (17:02):
But that's not full adaptation.
Rachel (17:03):
No, not at all.
True metabolic adaptation,where your cells become really
efficient at burning fat andusing ketones for energy.
That process takes longer,often four to eight weeks,
sometimes more.
Mark (17:15):
Okay, so a month or two.
Rachel (17:21):
Yeah, and many people quit during those first few
weeks, during that initialadjustment phase, they might
feel some temporary fatigue orhave cravings, maybe the keto
flu if they didn't manageelectrolytes.
Mark (17:27):
And they think this isn't working for me.
Rachel (17:29):
Exactly when, really, they might be just about to turn
the corner and start feelingthe significant benefits.
They quit just before theirbody fully switches over to
being a fat burning machine.
Mark (17:39):
So you really have to commit to giving it a fair shot.
Rachel (17:41):
You do.
The advice is usually to stickwith it consistently for at
least four to eight weeks beforeyou really evaluate how you
respond and track more than justweight Track your energy levels
, your mental clarity, yourdigestion, mood, sleep quality
and, if possible, recheck thoselab markers we talked about.
Consistency is what buildsthose long-term metabolic wins.
Mark (18:03):
Okay, speaking of that initial phase, that four to
eight weeks, what should someoneactually expect to feel or
experience in those first, say,two weeks, as their body is
making this big metabolic switch?
Rachel (18:15):
Right, this is that keto adaptation period.
Physiologically, a few thingsare happening.
First, your body starts usingup its stored glucose called
glycogen.
Glycogen holds onto water.
Mark (18:26):
Ah, so that's the initial water weight loss people talk
about.
Rachel (18:29):
Exactly.
You deplete glycogen, you losewater and electrolytes.
That's happening Simultaneously.
As your insulin levels dropbecause you're not eating carbs,
your body gets the signal tostart breaking down stored body
fat.
Ok, and the liver startsramping up production of those
ketones from fatty acids.
Meanwhile, your brain andmuscles are basically learning
(18:49):
OK, less glucose coming in needto start using these ketones and
fatty acids more efficiently.
It's a real transition.
Mark (18:56):
And that's when those temporary symptoms the keto flu
we discussed are most likely topop up.
Rachel (19:01):
Yes, that first week or two is the main window for that.
The fatigue, maybe a headache,feeling a bit foggy or irritable
, some dizziness again,primarily tied to that fluid and
sodium loss.
Mark (19:13):
So managing electrolytes and hydration is key during this
time is key during this time.
Rachel (19:17):
Absolutely paramount.
If you stay on top of sodium,potassium, magnesium and water
intake, you can often minimizeor even completely avoid those
keto flu symptoms.
They usually pass within a fewdays to a week as your body
starts to adjust.
Mark (19:31):
How do you know if you're actually getting into ketosis?
Are there signs?
Rachel (19:34):
There often are.
Yeah, one of the biggest isusually a noticeable drop in
hunger and cravings.
Many people report much morestable energy levels throughout
the day.
Fewer of those afternoon slumps.
Some notice a slightly fruityor metallic taste or smell on
their breath.
That's acetone, one type ofketone, being released.
Mark (19:53):
Interesting.
Rachel (19:53):
Increased urination can happen initially due to the
water loss, and often peoplestart to feel improved mental
clarity and focus even withinthe first week or two once the
initial fog lifts.
And often people start to feelimproved mental clarity and
focus even within the first weekor two once the initial fog
lifts.
Mark (20:03):
And can you actually test for it to be sure?
Rachel (20:05):
You definitely can.
There are a few ways.
Urine test strips are cheap andeasy to find.
They may use ketones spilled inthe urine.
Mark (20:14):
Are they reliable?
Rachel (20:15):
They're pretty good for confirming you're producing some
ketones, especially in thefirst week or two.
But as your body gets better atusing ketones, you might spill
less in your urine, so thestrips can become less reliable.
Mark (20:28):
Indicators of depth of ketosis over time.
Okay, what else?
Rachel (20:30):
There are breath meters that measure acetone on your
breath.
They tend to be moderatelyreliable for tracking trends.
Mark (20:36):
And the gold standard.
Rachel (20:36):
It's usually considered a blood ketone meter.
It's similar to a glucose meter, but uses specific strips to
measure the level of BHB, thatmain ketone in your blood.
Mark (20:46):
What level are you looking for?
Rachel (20:47):
For nutritional ketosis, the guide suggests aiming for
BHB levels generally somewherebetween 3.5 and 3.0 millimoles
per liter m.
All that range indicates yourbody is effectively producing
and using ketones for fuel.
Mark (21:02):
And just to reiterate, getting into ketosis might
happen in days, but that truemetabolic adaptation where your
body is super efficient at usingketones, it takes longer.
Rachel (21:10):
Exactly.
That's the four to eight weektime frame we keep mentioning.
Getting ketones showing up on ameter is the first step.
Becoming truly keto adapted,where your muscles, brain and
other tissues are fullyproficient at utilizing fat and
ketones as their primary fuel.
That's when most peopleexperience the full range of
benefits Sustained physicalendurance, really stable blood
(21:32):
sugar, peak cognitive function,mood stability all that good
stuff.
It takes time for the cellularmachinery to fully adjust.
Mark (21:39):
Okay, this all sounds incredibly powerful, but the big
question remains is theketogenic diet right for
everyone?
The guide seems quite clearthat, while it's beneficial for
many, there are definitelysituations where caution, or
even avoiding it altogether, isnecessary.
Rachel (21:55):
Absolutely.
It's a potent therapeutic toolfor metabolic health, but, like
any tool, it needs to be usedappropriately and personalized.
It is definitely not aone-size-fits-all diet.
Mark (22:03):
So who tends to benefit the most according to the source
?
Where does it really shine?
Rachel (22:07):
The guide really highlights individuals
struggling with insulinresistance.
That includes people withprediabetes or type 2 diabetes.
Mark (22:14):
Though critically under medical supervision for T2D
medical supervision for T2DAbsolutely critical.
Rachel (22:22):
yes, Because medications , especially insulin or
sulfonylureas, will likely needsignificant adjustment, often
very quickly, to avoiddangerously low blood sugar.
Nicolette (22:27):
Right.
Rachel (22:28):
Also people with metabolic syndrome.
That cluster of conditions likehigh blood pressure, high
triglycerides, low HDL,abdominal obesity, non-alcoholic
fatty liver disease oftenresponds very well.
Mark (22:39):
Okay.
Rachel (22:40):
And then there's growing interest in evidence for
supporting certain neurologicalconditions, things like
migraines, potentially earlycognitive decline and anyone
looking to significantly reducechronic inflammation markers or
specifically lose visceral fatthat dangerous belly fat often
sees great results.
Remember that 94% stat for T2Dmedication reduction.
(23:01):
That really speaks to its powerin those metabolic conditions.
Mark (23:04):
Okay, on the flip side, who needs to be really careful?
Or maybe shouldn't do keto.
Rachel (23:08):
Yeah, there's a definite list Anyone with pre-existing
kidney disease, especiallychronic kidney disease, or a
history of certain types ofkidney stones.
They need to be very cautiousand work closely with a doctor.
Keto changes, fluid balance andmineral excretion Gallbladder
issues Also a consideration,especially if you've had your
gallbladder removed.
Digesting a very high-fat dietcan sometimes be challenging.
(23:29):
Might require specific support.
Advanced liver disease isgenerally considered a
contraindication.
Mark (23:35):
And type 1 diabetes.
Rachel (23:36):
Very high-risk category.
People with type 1 diabetes aresusceptible to a dangerous
condition called diabeticketoacidosis, DKA, which is
different from nutritionalketosis.
Trying a keto diet with T1Drequires extremely close medical
monitoring and expert guidance.
It's not something to attemptcasually.
Mark (23:56):
Okay, that's a clear warning.
What about other groups?
Rachel (23:59):
Individuals with a history of eating disorders
should approach keto withextreme caution or, more likely,
avoid it entirely, due to itsrestrictive nature.
Mark (24:07):
Makes sense.
Rachel (24:08):
And it's generally not recommended during pregnancy or
breastfeeding unlessspecifically advised and
monitored by a healthcareprovider, for a compelling
medical reason.
The nutrient needs are justvery different during those
times.
Oh and unaddressed thyroiddysfunction is another area for
caution.
Keto can impact thyroidhormones, so getting thyroid
(24:28):
function check first isimportant.
This really underscores whytalking to a qualified
healthcare provider beforestarting keto is just
non-negotiable.
Mark (24:35):
Especially if you're on meds.
Rachel (24:37):
Absolutely Medications for blood sugar, especially if
you're on meds.
Absolutely Medications forblood sugar, blood pressure,
even mood stabilizers ordiuretics.
Dosages almost certainly willneed adjustment, potentially
quite rapidly, as yourmetabolism shifts on keto.
Trying to manage that alone canbe risky.
Mark (24:51):
And personalization is key , even for those who can do keto
right.
The guide mentioned nuances.
Rachel (24:56):
Definitely it's not rigid.
For example, some women findthey do better with occasional
carb cycling or slightly highercarb intake around their
menstrual cycle.
Athletes might use a targetedketo approach, consuming carbs
strategically around intenseworkouts.
Older adults might need toconsciously ensure slightly
higher protein intake than thestandard keto recommendation to
(25:18):
preserve muscle mass.
Mark (25:19):
So it's about finding what works for your body.
Rachel (25:21):
Exactly and understanding your starting
point helps with thatpersonalization, getting those
baseline tests.
We talked about fasting insulin, hmair A1C, creatinine for
kidney function, maybe a fullthyroid panel gives you and your
doctor crucial information totailor the approach.
And again, convenient optionslike QLM exist for getting those
specific metabolic labs done.
Mark (25:42):
Okay, let's try and wrap this deep dive up.
Then the ketogenic diet.
Clearly it's much, much morethan just the latest fad diet or
quick way to drop a few pounds.
Rachel (25:51):
Absolutely Based on the guide we've been exploring, it
really emerges as a powerful,research-backed nutritional
strategy.
It has significant potentialfor genuinely improving
metabolic health, tacklinginsulin resistance head-on and
helping restore energy balancein the body.
Mark (26:07):
It's about retraining your body.
Rachel (26:09):
Yeah, retraining it to use a different, very efficient
fuel source fat and ketones andthat fundamental shift can lead
to some pretty profound changesin how you feel and how your
body functions internally.
Mark (26:22):
And the keys to making it work, according to this guide,
seem to boil down to a fewthings Consistency, especially
early on.
Right Personalization, adaptingit to your own body, your
health status, your lifestyle,and really learning to listen to
your body's signals throughoutthat adaptation process.
It's not about chasing someimpossible standard of
perfection or extremerestriction forever.
Rachel (26:42):
Couldn't agree more Focusing on those nutrient-dense
whole foods, proactivelymanaging electrolytes,
especially during that initialadaptation phase, and giving
your body enough time, stickingwith it for those four to eight
weeks At least, that's whatseems to unlock those
significant long-term benefits.
Mark (26:58):
Benefits like potentially regaining control over your
blood sugar, dialing downchronic inflammation, achieving
sustainable fat loss withoutfeeling constantly hungry.
Rachel (27:09):
Exactly those are the kinds of outcomes people report
when keto is done well and isappropriate for them.
Mark (27:16):
So if someone decides to embark on this journey, maybe
working with their doctor, howdo they really know if keto is
working for them beyond?
Just you know how they feel dayto day.
Rachel (27:25):
Well, how you feel is important, but the most
objective way is definitely bymonitoring those key metabolic
markers.
We've discussed Tracking thedata fasting insulin, your
HOMA-IR score, your HbA1c,Monitoring your ketone levels,
whether blood breath orinitially urine, can confirm
(27:45):
you're in the target state, andkeeping an eye on your lipid
panel.
Triglycerides, HDL that TGHDLratio alongside LDL gives you
concrete feedback on how yourmetabolism is responding
internally.
Mark (27:58):
And knowing those numbers can provide confidence.
Rachel (28:01):
Absolutely.
It helps you see if you'reachieving those deeper metabolic
benefits, not just losing waterweight, and, as the guide
points out, convenient optionsfor getting these specific labs
done, like home testing services, can make that tracking process
much more accessible for peoplewanting to follow their
progress with confidence.
Mark (28:17):
Okay, and I think here's the thought from the source
material that really resonatedwith me and kind of sums up the
potential here.
Rachel (28:22):
Yeah, it's a powerful one.
Your metabolism is not broken.
With the right strategy, it canbe retrained.
Nicolette (28:31):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
episode.
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Mark (00:22):
Welcome to the Deep Dive.
Today we're tackling a topicthat's well.
It's everywhere usually linkedto quick weight loss, right, but
the guide we're diving intosuggests its real power is
somewhere much more fundamentalyour metabolism.
Rachel (00:39):
That's exactly right.
We've been digging into thispractical guide on the ketogenic
diet and it really focuses onthe metabolic health angle.
It goes way beyond just thesurface level stuff, you know,
getting into the why behind itall.
Mark (00:51):
Okay, so let's unpack this .
Our mission today for this deepdive is really to cut through
all that noise.
We want to understand thisstrategy from the inside out.
What is the ketogenic dietexactly?
How does?
It actually work for metabolichealth?
Specifically, what foods shouldyou focus on?
What are the commonogenic diet?
Exactly?
How does it actually work formetabolic health?
Specifically, what foods shouldyou focus on?
What are the common mistakespeople make that you really need
to avoid?
Rachel (01:10):
Yeah, those are key.
Mark (01:11):
And, crucially, who might really benefit most from trying
this.
We want to help you navigateall this information effectively
.
Rachel (01:19):
And, like you said, really shine a light on those
powerful metabolic effects,because often those are the
lasting benefits people feel.
Sometimes they even overshadowthe number on the scale.
This dive is aboutunderstanding that underlying
shift your body can actuallymake.
Mark (01:33):
Okay, so let's start right at the beginning, At its core.
What defines the ketogenic diet?
Rachel (01:39):
Fundamentally, it's a low-carbohydrate, high-fat way
of eating.
Mark (01:43):
Low-carb, high-fat, got it .
Rachel (01:44):
And the main goal really is to switch your body's
primary fuel source.
So, instead of running mostlyon glucose from carbs, which is
what most people do Exactly youshift towards burning fat for
energy instead.
Mark (01:57):
And when you really cut down those carbs I think the
guide mentioned typically under50 grams a day.
Rachel (02:02):
Yeah, for most people, that's the ballpark.
When you do that, your bodyenters this state called a
nutritional ketosis.
Okay, nutritional ketosis,right.
So carbon take is super low,insulin levels drop way down and
then your liver starts breakingdown fat.
It converts that fat intomolecules called ketones.
Mark (02:19):
Ah, ketones.
Rachel (02:20):
The main one people talk about is beta-hydroxybutyrate,
or BHB for short.
Mark (02:25):
BHB Okay, yeah, I've definitely heard that term
thrown around.
And these ketones, they becomethe fuel.
Rachel (02:31):
Precisely.
They're pretty amazing actually.
They can cross the blood-brainbarrier.
Fuel your brain.
Mark (02:36):
Which normally runs on glucose.
Rachel (02:38):
Mostly yeah, but ketones are a great alternative fuel
for the brain and they alsobecome a major energy source for
your muscles and other tissues.
It's like giving your body andbrain a different kind of high
octane fuel.
Mark (02:51):
So it's not just any low carb diet then it's specifically
high in fat to really push thatketone production.
Rachel (02:57):
That's the absolute key distinction.
Yeah, the guide lays out thetypical macros You're looking at
maybe 70, 75 percent of yourcalories coming from fat.
Mark (03:06):
Well, that's high.
Rachel (03:07):
It is Then about 20, 25 percent from protein and only 5,
10 percent from carbs.
That significant amount ofhealthy fat is crucial.
It's what fuels you when thecarbs are gone and what sustains
ketosis.
Mark (03:19):
And one thing a lot of people seem to notice pretty
early on is feeling less hungry.
How does that fit in?
Rachel (03:25):
Yeah, that's a big one.
When you're primarily burningfat and ketones, your blood
sugar becomes much more stable.
You don't get those sharpspikes and then the inevitable
crashes you often get after highcarb meals.
Mark (03:37):
Right, the energy roller coaster.
Rachel (03:38):
Exactly, and fat itself provides this really stable,
long lasting energy, so thatstability just naturally dials
down those dramatic hungerswings.
You get better appetite control, often without feeling like
you're constantly fightingcravings.
Mark (03:51):
Okay, so that's the what.
Now I want to dive into the whyit's powerful, especially for
metabolic health, Because thisguide really hammers home that
weight loss is often just like aside effect of these deeper
changes.
Rachel (04:04):
Absolutely.
This strategy really gets atsome of the root causes of
metabolic problems, particularlyissues revolving around insulin
resistance.
Mark (04:13):
And the first big benefit our source highlights is
improving insulin sensitivity.
Rachel (04:18):
This is huge.
I mean, insulin resistance isat the core of so many chronic
health issues today.
When you significantly loweryour carb intake, your fasting
insulin levels drop and yourcells become more responsive,
more sensitive to the insulinthat is there, and this often
happens quite quickly.
Mark (04:35):
Even before major weight loss.
Rachel (04:36):
Yeah, sometimes even before the scale budges much.
It's a direct effect oflowering the glucose load.
Mark (04:42):
The guide mentioned a clinical trial finding that
honestly sounds prettyincredible.
In one study, 94% ofparticipants with type 2
diabetes were able to reduce oreven completely get off their
insulin medication after a yearon keto 94%.
Rachel (04:57):
I mean, just imagine that it really underscores the
therapeutic potential thisapproach can have.
Obviously this needs to be donewith medical guidance,
especially for T2D, but it showsyou can potentially retrain
that metabolic function.
Mark (05:11):
Wow, okay.
So beyond insulin, the sourcetalks about enhanced
mitochondrial function andenergy.
They use this phrase, ketones,as a cleaner burning fuel.
What does that mean?
Rachel (05:20):
Yeah, that's the idea.
Your mitochondria they're thelittle power plants inside your
cells creating energy, right,right.
When they burn ketones for fuel, they seem to produce fewer
reactive oxygen species.
You can think of it like lesscellular exhaust or pollution
compared to burning glucose.
So this cleaner energyproduction is thought to be
better for overall cellularhealth, especially in high
(05:43):
energy organs like the brain andheart, and this might be why so
many people report, you know,increased mental clarity, better
focus and more stable,sustained energy once they adapt
.
Mark (05:54):
And reduced inflammation is another key benefit mentioned
.
How does keto help with that?
Rachel (05:58):
Well, first off, just avoiding those big blood sugar
and insulin spikes you get fromhigh carb foods.
That alone removes a majordriver of inflammation for many
people.
Mark (06:07):
Don't sense.
Rachel (06:08):
But what's really fascinating and a key point from
the guide is that ketonesthemselves, especially that BHB
molecule, they aren't just fuel,they actually act as signaling
molecules.
Mark (06:18):
Signaling molecules.
How so?
Rachel (06:20):
They can directly influence gene expression and
cellular pathways.
Specifically, BHB has beenshown to inhibit an inflammatory
pathway called the NLRP3inflammasome.
Mark (06:30):
NLRP3.
Rachel (06:31):
Yeah, it's a major player in the body's
inflammatory response.
So by blocking that, ketonesexert a direct anti-inflammatory
effect beyond just the bloodsugar control.
Mark (06:40):
That's really cool.
The ketones are doing more thanjust providing energy.
Ok, and then there's appetiteregulation again, but framed as
a metabolic benefit leading tostore fat.
Rachel (06:49):
Ghrelin, often called the hunger hormone.
It tends to be lower whenyou're in ketosis, so all this
together makes it much easier toeat until you're satisfied and
(07:11):
naturally end up consuming fewercalories over time, often
without deliberate restriction.
That's what leads tosustainable fat loss.
Mark (07:18):
And finally, the guide notes improved lipid markers.
For many people, though youmentioned, there's some nuance
here.
Rachel (07:25):
Yeah, it's not always a simple picture with cholesterol.
While it's true that LDLcholesterol the so-called bad
cholesterol can sometimes go upin certain individuals on keto
and that's definitely somethingto monitor with your doctor, the
guide highlights that ketotypically leads to really
positive changes in othercrucial lipid markers.
Triglycerides usually plummet,which is great.
(07:46):
That's a big one Huge HDL thegood cholesterol often goes up
and maybe most importantly, theratio of triglycerides to HDL,
which many experts now see as areally strong predictor of
cardiovascular risk.
That ratio tends to improvesignificantly for most people on
keto.
Mark (08:04):
So even if LDL goes up a bit, the overall picture might
be improving.
Rachel (08:08):
For many people.
Yes, that TGHDL ratio is a keyindicator of insulin resistance
and metabolic health.
Mark (08:14):
Okay, so putting all this science into practice, what does
a healthy ketogenic dietactually look like on your plate
?
Because the guide is reallyclear.
It's not just, you know, pilingon the bacon and butter
indiscriminately.
Rachel (08:25):
Exactly A well-formulated keto diet, the
kind focused on health, reallyprioritizes whole,
nutrient-dense foods.
You're aiming for low-carb, yes, but also high in essential
nutrients and those beneficialanti-inflammatory fats.
Mark (08:39):
So what should people be emphasizing?
What's on the yes list?
Rachel (08:51):
Focus on healthy fats that means things like olive oil
, avocado oil, coconut oil,avocados themselves, grass-fed
butter, ghee, even tallow, ifyou like it.
Fatty fish are fantastic Salmonmackerel sardines.
They give you great fats andthose crucial omega-3s.
Mark (08:59):
And protein sources.
What's ideal there?
Rachel (09:01):
Good quality animal proteins are staples.
Think packed or raised meat,poultry, maybe some organ meats.
If you're adventurous, eggs aregreat.
Mark (09:09):
Okay.
Rachel (09:10):
For vegetables, you got to stick to the non-starchy ones
.
We're talking leafy greens,spinach, kale, broccoli,
cauliflower, zucchini, bellpeppers, asparagus, that kind of
stuff Right, the lower carb veg.
Exactly, nuts and seeds aregood too, but in moderation.
Things like almonds, macadamia,nuts, chia seeds, flax seeds,
walnuts.
Mark (09:30):
Moderation being key there .
Rachel (09:31):
Definitely, and full fat dairy if you tolerate it.
Well, Heavy cream, plain Greekyogurt, cheeses Again, watch
portions and, of course, load upon herbs, spices.
Use lemon lime for flavor.
Mark (09:42):
So the goal is low carb and nourishing your body,
getting those micronutrients,the good fats.
Rachel (09:46):
Precisely, it's about nutrient density alongside the
macronutrient shift.
Mark (09:50):
Which means you also need to know what to avoid, right.
What actively kicks you out ofketosis or spikes insulin?
Rachel (09:56):
Absolutely Top of the list is obvious stuff sugar and
anything sweetened sodas, fruitjuice, candy, baked goods, all
out.
Mark (10:05):
Grains are generally out too.
Rachel (10:07):
Yes, pretty much all processed grains bread, rice,
pasta, cereal, tortillas.
They're just too high in carbs.
Mark (10:14):
What about fruits and starchy vegetables?
Rachel (10:16):
Most fruits are too high in sugar for strict keto.
Think bananas, grapes, mangoes,apples.
Starchy vegetables are also outPotatoes, sweet potatoes, corn,
peas.
Most legumes too Beans, lentils, chickpeas.
They pack too many carbs andyou really want to be wary of
processed low-fat foods, whichoften compensate with sugar or
weird additives.
Mark (10:37):
Artificial sweeteners.
Rachel (10:38):
Also tricky.
Some might be okay for somepeople, others can still impact
insulin or gut health.
Best to minimize them anddefinitely steer clear of those
ultra-processed keto snacks orbars that might use junky oils
or fiber tricks.
Mark (10:50):
Are there any foods that aren't totally off-limits but
need careful limiting?
Rachel (10:54):
Yeah, berries are often okay in small portions
Raspberries, blueberries,strawberries.
They're lower in carbs thanother fruits.
Mark (11:00):
Small portions, though.
Rachel (11:01):
Very small and, like we said, nuts and cheese, delicious
, keto friendly, but incrediblyeasy to overeat, so portion
control is absolutely criticalthere.
Alcohol can definitely stallthings.
Your liver prioritizesmetabolizing alcohol over
producing ketones.
Plus, many drinks have hiddencarbs or sugars, so best to
(11:22):
limit it, especially early on.
Mark (11:24):
It really sounds like consistency with those whole
cleaner foods is way moreimportant than aiming for
absolute perfection or extremerestriction.
Rachel (11:32):
Totally.
It's about building thatfoundation with nutrient-dense,
real foods.
That's what fuels thoselong-term metabolic benefits,
not just hitting a macro targetwith processed stuff.
Small deviations happen, butget back to the basics.
Mark (11:45):
Okay.
So even if you have the rightfood list, starting something
new like this, it can bechallenging.
The guide points out somecommon mistakes people make that
can really trip them up.
Rachel (11:53):
Yes, absolutely, and knowing these up front can make
that transition phase waysmoother.
Mark (11:58):
The first one, and probably the one people hear
about most, is not gettingenough electrolytes, which leads
to the dreaded keto flu.
Rachel (12:06):
Oh yeah, this is incredibly common and often
misunderstood.
When you drastically cut carbs,your insulin levels drop.
Mark (12:12):
Right.
Rachel (12:13):
And lower insulin signaled your kidneys to excrete
more sodium, and water followssodium, so you lose both Ah, so
it's not like actual carbwithdrawal sickness.
Not really.
No, it's primarily dehydrationand mineral loss.
That's what causes the fatigue,the headaches, the dizziness,
muscle cramps, all those lovelyketo flu symptoms.
Mark (12:33):
So the fix is actually pretty straightforward, but you
have to be proactive.
Rachel (12:37):
Exactly.
You need to consciously replacethose lost electrolytes.
The guide suggests adding aboutone to two teaspoons of sea
salt or pink salt throughout theday, maybe in water or just
salting your food.
Mark (12:48):
well, OK, sodium is key.
Rachel (12:50):
Sodium is number one.
Then also focus on potassiumavocados, leafy greens,
mushrooms are good sources andmagnesium.
Pumpkin seeds are great, ormaybe a supplement.
And drink plenty of water, ofcourse, but remember it's the
minerals lost with the waterthat cause the symptoms.
Fixed electrolytes and the ketoflu often disappears or is much
milder.
Mark (13:11):
OK, good tip.
Mistake number two eating toomuch protein.
Now, how is protein a problem?
I thought protein was good.
Rachel (13:19):
Protein is essential, absolutely.
You need enough for musclemaintenance, satiety, all that,
but on keto, if you consistentlyeat excessive amounts of
protein.
Mark (13:29):
More than your body needs for repair and function.
Rachel (13:31):
Right.
Some of that excess protein canbe converted into glucose by
your liver.
There's a practice calledgluconeogenesis.
Mark (13:37):
Gluconeogenesis OK.
Rachel (13:39):
For some individuals, especially if they're quite
insulin resistant or juststarting out that extra glucose
production can be enough toslightly raise insulin and
potentially blunt ketoneproduction or even kick them out
of ketosis.
Mark (13:51):
Ah, okay, so it's not high protein, it's moderate protein.
On keto Exactly.
Rachel (13:55):
Keto is high fat, moderate protein, very low carb.
The guide suggests aiming forroughly 0.6 to maybe 1.0 grams
of protein per pound of yourlean body mass.
Prioritize getting your energyfrom fat.
Mark (14:09):
Got it.
Mistake number three relyingtoo much on processed keto foods
.
Rachel (14:14):
Yeah, we touched on this .
The market is flooded withthings labeled keto keto cookies
, keto bars, keto cereals Right.
But just because the label saysketo doesn't mean it's actually
healthy or good for yourmetabolism.
But just because the label saysketo doesn't mean it's actually
healthy or good for yourmetabolism.
Many use inflammatory oils likesoybean or canola oil,
questionable artificialsweeteners, weird fibers, and
they often play games with netcarbs that don't reflect how
(14:35):
everyone's body responds.
Mark (14:37):
So they might fit the macros but not be metabolically
helpful.
Rachel (14:40):
Precisely.
They can sometimes triggercravings, cause digestive upset
or contribute to inflammation.
The fix is simple really Buildyour diet around whole, real
foods.
Use those packaged keto itemsvery sparingly as an occasional
convenience or treat not asdaily staples.
Mark (14:54):
Okay, mistake number four.
This one seems counterintuitive, going too low in calories or
too low in fat.
Rachel (15:00):
It does sound weird on a high-fat diet, right, but it
happens a lot.
People come from a history oflow-fat dieting.
They cut the carbs like they'resupposed to.
Mark (15:07):
But they're still scared of fat.
Rachel (15:08):
Exactly.
They're afraid to reallyembrace the fat, so they end up
restricting both carbs and fat,and therefore calories, way too
much.
What happens then?
You feel terrible Low energy,constant hunger Even though keto
should suppress appetite poorsleep, maybe even hormonal
issues down the line.
You're basically starvingyourself.
Mark (15:29):
So the advice is don't fear the healthy fats.
Rachel (15:32):
Please don't Add that olive oil to your salad or
veggies.
Choose the fattier cut of meat.
Sometimes have the avocado.
Eat until you are genuinelysatisfied.
Keto has this amazing built-inappetite regulation, when done
right.
Trust your body's signals,especially early on, rather than
obsessively counting calories.
You need enough fat for fueland hormone production.
Mark (15:53):
Makes sense.
Mistake number five feelsreally important for safety and
tracking progress, not checkingyour health markers first.
Rachel (16:00):
Oh, absolutely essential , Especially if you have any
existing health conditions likediabetes, high blood pressure,
thyroid issues, or if you'retaking medications.
You really need to know yourstarting point.
Mark (16:11):
What kind of markers are we talking about?
Rachel (16:12):
Key baseline labs would be things like fasting insulin
and calculating home AIR.
Those tell you about insulinsensitivity.
Hba1c gives you the long-termblood sugar picture a standard
lipid panel, of course.
K1c gives you the long-termblood sugar picture a standard
lipid panel, of course.
And checking kidney and liverfunction with basic enzyme tests
is always wise before a majordietary change.
Mark (16:33):
And the guide mentioned.
Getting these baseline labs isimportant.
Rachel (16:36):
Crucial, and it also makes tracking progress much
more meaningful.
You can see how things arechanging internally.
There are convenient ways to dothis now, too, even home
testing options like QLM thatcan make checking these specific
metabolic markers easier.
Mark (16:49):
Good to know.
And the final mistake listed inthe guide giving up too soon.
Rachel (16:53):
Ah yes, Patience is key here.
Your body needs time to adaptto this major fuel shift.
You might start producing someketones within a few days.
Mark (17:02):
But that's not full adaptation.
Rachel (17:03):
No, not at all.
True metabolic adaptation,where your cells become really
efficient at burning fat andusing ketones for energy.
That process takes longer,often four to eight weeks,
sometimes more.
Mark (17:15):
Okay, so a month or two.
Rachel (17:21):
Yeah, and many people quit during those first few
weeks, during that initialadjustment phase, they might
feel some temporary fatigue orhave cravings, maybe the keto
flu if they didn't manageelectrolytes.
Mark (17:27):
And they think this isn't working for me.
Rachel (17:29):
Exactly when, really, they might be just about to turn
the corner and start feelingthe significant benefits.
They quit just before theirbody fully switches over to
being a fat burning machine.
Mark (17:39):
So you really have to commit to giving it a fair shot.
Rachel (17:41):
You do.
The advice is usually to stickwith it consistently for at
least four to eight weeks beforeyou really evaluate how you
respond and track more than justweight Track your energy levels
, your mental clarity, yourdigestion, mood, sleep quality
and, if possible, recheck thoselab markers we talked about.
Consistency is what buildsthose long-term metabolic wins.
Mark (18:03):
Okay, speaking of that initial phase, that four to
eight weeks, what should someoneactually expect to feel or
experience in those first, say,two weeks, as their body is
making this big metabolic switch?
Rachel (18:15):
Right, this is that keto adaptation period.
Physiologically, a few thingsare happening.
First, your body starts usingup its stored glucose called
glycogen.
Glycogen holds onto water.
Mark (18:26):
Ah, so that's the initial water weight loss people talk
about.
Rachel (18:29):
Exactly.
You deplete glycogen, you losewater and electrolytes.
That's happening Simultaneously.
As your insulin levels dropbecause you're not eating carbs,
your body gets the signal tostart breaking down stored body
fat.
Ok, and the liver startsramping up production of those
ketones from fatty acids.
Meanwhile, your brain andmuscles are basically learning
(18:49):
OK, less glucose coming in needto start using these ketones and
fatty acids more efficiently.
It's a real transition.
Mark (18:56):
And that's when those temporary symptoms the keto flu
we discussed are most likely topop up.
Rachel (19:01):
Yes, that first week or two is the main window for that.
The fatigue, maybe a headache,feeling a bit foggy or irritable
, some dizziness again,primarily tied to that fluid and
sodium loss.
Mark (19:13):
So managing electrolytes and hydration is key during this
time is key during this time.
Rachel (19:17):
Absolutely paramount.
If you stay on top of sodium,potassium, magnesium and water
intake, you can often minimizeor even completely avoid those
keto flu symptoms.
They usually pass within a fewdays to a week as your body
starts to adjust.
Mark (19:31):
How do you know if you're actually getting into ketosis?
Are there signs?
Rachel (19:34):
There often are.
Yeah, one of the biggest isusually a noticeable drop in
hunger and cravings.
Many people report much morestable energy levels throughout
the day.
Fewer of those afternoon slumps.
Some notice a slightly fruityor metallic taste or smell on
their breath.
That's acetone, one type ofketone, being released.
Mark (19:53):
Interesting.
Rachel (19:53):
Increased urination can happen initially due to the
water loss, and often peoplestart to feel improved mental
clarity and focus even withinthe first week or two once the
initial fog lifts.
And often people start to feelimproved mental clarity and
focus even within the first weekor two once the initial fog
lifts.
Mark (20:03):
And can you actually test for it to be sure?
Rachel (20:05):
You definitely can.
There are a few ways.
Urine test strips are cheap andeasy to find.
They may use ketones spilled inthe urine.
Mark (20:14):
Are they reliable?
Rachel (20:15):
They're pretty good for confirming you're producing some
ketones, especially in thefirst week or two.
But as your body gets better atusing ketones, you might spill
less in your urine, so thestrips can become less reliable.
Mark (20:28):
Indicators of depth of ketosis over time.
Okay, what else?
Rachel (20:30):
There are breath meters that measure acetone on your
breath.
They tend to be moderatelyreliable for tracking trends.
Mark (20:36):
And the gold standard.
Rachel (20:36):
It's usually considered a blood ketone meter.
It's similar to a glucose meter, but uses specific strips to
measure the level of BHB, thatmain ketone in your blood.
Mark (20:46):
What level are you looking for?
Rachel (20:47):
For nutritional ketosis, the guide suggests aiming for
BHB levels generally somewherebetween 3.5 and 3.0 millimoles
per liter m.
All that range indicates yourbody is effectively producing
and using ketones for fuel.
Mark (21:02):
And just to reiterate, getting into ketosis might
happen in days, but that truemetabolic adaptation where your
body is super efficient at usingketones, it takes longer.
Rachel (21:10):
Exactly.
That's the four to eight weektime frame we keep mentioning.
Getting ketones showing up on ameter is the first step.
Becoming truly keto adapted,where your muscles, brain and
other tissues are fullyproficient at utilizing fat and
ketones as their primary fuel.
That's when most peopleexperience the full range of
benefits Sustained physicalendurance, really stable blood
(21:32):
sugar, peak cognitive function,mood stability all that good
stuff.
It takes time for the cellularmachinery to fully adjust.
Mark (21:39):
Okay, this all sounds incredibly powerful, but the big
question remains is theketogenic diet right for
everyone?
The guide seems quite clearthat, while it's beneficial for
many, there are definitelysituations where caution, or
even avoiding it altogether, isnecessary.
Rachel (21:55):
Absolutely.
It's a potent therapeutic toolfor metabolic health, but, like
any tool, it needs to be usedappropriately and personalized.
It is definitely not aone-size-fits-all diet.
Mark (22:03):
So who tends to benefit the most according to the source
?
Where does it really shine?
Rachel (22:07):
The guide really highlights individuals
struggling with insulinresistance.
That includes people withprediabetes or type 2 diabetes.
Mark (22:14):
Though critically under medical supervision for T2D
medical supervision for T2DAbsolutely critical.
Rachel (22:22):
yes, Because medications , especially insulin or
sulfonylureas, will likely needsignificant adjustment, often
very quickly, to avoiddangerously low blood sugar.
Nicolette (22:27):
Right.
Rachel (22:28):
Also people with metabolic syndrome.
That cluster of conditions likehigh blood pressure, high
triglycerides, low HDL,abdominal obesity, non-alcoholic
fatty liver disease oftenresponds very well.
Mark (22:39):
Okay.
Rachel (22:40):
And then there's growing interest in evidence for
supporting certain neurologicalconditions, things like
migraines, potentially earlycognitive decline and anyone
looking to significantly reducechronic inflammation markers or
specifically lose visceral fatthat dangerous belly fat often
sees great results.
Remember that 94% stat for T2Dmedication reduction.
(23:01):
That really speaks to its powerin those metabolic conditions.
Mark (23:04):
Okay, on the flip side, who needs to be really careful?
Or maybe shouldn't do keto.
Rachel (23:08):
Yeah, there's a definite list Anyone with pre-existing
kidney disease, especiallychronic kidney disease, or a
history of certain types ofkidney stones.
They need to be very cautiousand work closely with a doctor.
Keto changes, fluid balance andmineral excretion Gallbladder
issues Also a consideration,especially if you've had your
gallbladder removed.
Digesting a very high-fat dietcan sometimes be challenging.
(23:29):
Might require specific support.
Advanced liver disease isgenerally considered a
contraindication.
Mark (23:35):
And type 1 diabetes.
Rachel (23:36):
Very high-risk category.
People with type 1 diabetes aresusceptible to a dangerous
condition called diabeticketoacidosis, DKA, which is
different from nutritionalketosis.
Trying a keto diet with T1Drequires extremely close medical
monitoring and expert guidance.
It's not something to attemptcasually.
Mark (23:56):
Okay, that's a clear warning.
What about other groups?
Rachel (23:59):
Individuals with a history of eating disorders
should approach keto withextreme caution or, more likely,
avoid it entirely, due to itsrestrictive nature.
Mark (24:07):
Makes sense.
Rachel (24:08):
And it's generally not recommended during pregnancy or
breastfeeding unlessspecifically advised and
monitored by a healthcareprovider, for a compelling
medical reason.
The nutrient needs are justvery different during those
times.
Oh and unaddressed thyroiddysfunction is another area for
caution.
Keto can impact thyroidhormones, so getting thyroid
(24:28):
function check first isimportant.
This really underscores whytalking to a qualified
healthcare provider beforestarting keto is just
non-negotiable.
Mark (24:35):
Especially if you're on meds.
Rachel (24:37):
Absolutely Medications for blood sugar, especially if
you're on meds.
Absolutely Medications forblood sugar, blood pressure,
even mood stabilizers ordiuretics.
Dosages almost certainly willneed adjustment, potentially
quite rapidly, as yourmetabolism shifts on keto.
Trying to manage that alone canbe risky.
Mark (24:51):
And personalization is key , even for those who can do keto
right.
The guide mentioned nuances.
Rachel (24:56):
Definitely it's not rigid.
For example, some women findthey do better with occasional
carb cycling or slightly highercarb intake around their
menstrual cycle.
Athletes might use a targetedketo approach, consuming carbs
strategically around intenseworkouts.
Older adults might need toconsciously ensure slightly
higher protein intake than thestandard keto recommendation to
(25:18):
preserve muscle mass.
Mark (25:19):
So it's about finding what works for your body.
Rachel (25:21):
Exactly and understanding your starting
point helps with thatpersonalization, getting those
baseline tests.
We talked about fasting insulin, hmair A1C, creatinine for
kidney function, maybe a fullthyroid panel gives you and your
doctor crucial information totailor the approach.
And again, convenient optionslike QLM exist for getting those
specific metabolic labs done.
Mark (25:42):
Okay, let's try and wrap this deep dive up.
Then the ketogenic diet.
Clearly it's much, much morethan just the latest fad diet or
quick way to drop a few pounds.
Rachel (25:51):
Absolutely Based on the guide we've been exploring, it
really emerges as a powerful,research-backed nutritional
strategy.
It has significant potentialfor genuinely improving
metabolic health, tacklinginsulin resistance head-on and
helping restore energy balancein the body.
Mark (26:07):
It's about retraining your body.
Rachel (26:09):
Yeah, retraining it to use a different, very efficient
fuel source fat and ketones andthat fundamental shift can lead
to some pretty profound changesin how you feel and how your
body functions internally.
Mark (26:22):
And the keys to making it work, according to this guide,
seem to boil down to a fewthings Consistency, especially
early on.
Right Personalization, adaptingit to your own body, your
health status, your lifestyle,and really learning to listen to
your body's signals throughoutthat adaptation process.
It's not about chasing someimpossible standard of
perfection or extremerestriction forever.
Rachel (26:42):
Couldn't agree more Focusing on those nutrient-dense
whole foods, proactivelymanaging electrolytes,
especially during that initialadaptation phase, and giving
your body enough time, stickingwith it for those four to eight
weeks At least, that's whatseems to unlock those
significant long-term benefits.
Mark (26:58):
Benefits like potentially regaining control over your
blood sugar, dialing downchronic inflammation, achieving
sustainable fat loss withoutfeeling constantly hungry.
Rachel (27:09):
Exactly those are the kinds of outcomes people report
when keto is done well and isappropriate for them.
Mark (27:16):
So if someone decides to embark on this journey, maybe
working with their doctor, howdo they really know if keto is
working for them beyond?
Just you know how they feel dayto day.
Rachel (27:25):
Well, how you feel is important, but the most
objective way is definitely bymonitoring those key metabolic
markers.
We've discussed Tracking thedata fasting insulin, your
HOMA-IR score, your HbA1c,Monitoring your ketone levels,
whether blood breath orinitially urine, can confirm
(27:45):
you're in the target state, andkeeping an eye on your lipid
panel.
Triglycerides, HDL that TGHDLratio alongside LDL gives you
concrete feedback on how yourmetabolism is responding
internally.
Mark (27:58):
And knowing those numbers can provide confidence.
Rachel (28:01):
Absolutely.
It helps you see if you'reachieving those deeper metabolic
benefits, not just losing waterweight, and, as the guide
points out, convenient optionsfor getting these specific labs
done, like home testing services, can make that tracking process
much more accessible for peoplewanting to follow their
progress with confidence.
Mark (28:17):
Okay, and I think here's the thought from the source
material that really resonatedwith me and kind of sums up the
potential here.
Rachel (28:22):
Yeah, it's a powerful one.
Your metabolism is not broken.
With the right strategy, it canbe retrained.
Nicolette (28:31):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
episode.
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