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A new study compared a ketogenic diet to a Mediterranean diet. Which diet is better for diabetes? for glucose control, lipids and weight loss? Keto-Med. Mediterranean Diet incl. legumes, fruit, whole grains. keto avoided those except berries Mediterranean Diet also had olive oil and fish. keto diet had more animal foods like meat, eggs, cream etc keto: 43g/d of carbs were they in ketosis? ketone bodies mostly above 0.5mmol/L. light ketosis. above 1.5 is optimal ketosis Virta specializes in low carb diets, led by leaders of low carb and keto. they shot for ketones above 0.5, same range as Keto-med. by 2years 14% were in ketosis. early on, in light ketosis. difficulty not specific to low carb 33 pre diabetic or diabetic subjects. half did keto 1st, Mediterranean Diet 2nd, other half did the other way around glycated hemoglobin or HbA1c (avg of glucose levels over previous 3mos). Both diets lowered HbA1c In type 2 diabetes, there’s an inefficiency to process carbs. we can avoid exaggerated glucose peaks while the machine is defective. end goal is to fix the machinery, by moderating calories and losing excess fat mass any diet that helps with weight loss can help fix the machine. some people say a low fat diet reversed diabetes, low carb, vegan, paleo. eliminating junk food helps moderate calories I thought keto would moderate postprandial peaks. Diabetes is one situation there are studies showing low carb is a valid tool to help control glycemia. to minimize hypoglycemia, pts on glucose lowering meds were told to reduce them. but on the Mediterranean Diet they reduced 50% and on keto cut them completely So Mediterranean Diet had more meds than keto diet matching for glucose lowering medssuggested keto lowered HBA1c more CGM parameters: both diets improved CGM specs, keto did a bit better keto may have an edge in terms of glucose control. if they were deeper into ketosis it might have been even stronger blood lipids: Keto was better for triglecrydes but worse for LDLcholesterol. common in low carb trials weight loss on both diets, maybe a bit more on keto in the followup phase people ate more Mediterranean Mediterranean lowered HbA1c, keto probably lowered it more but worse for ldl-cholesterol, Mediterranean was better for cholesterol but keto was better for triglycerides Low carb diet requires high LDL-cholesterol? no. keto diet had 2x saturated fat intake and half the fiber, no wonder cholesterol went up but a Low carb diet can have more fiber and unsaturated fat low carb diet rich in unsaturated fat helps lower cholesterol. this idea that low carb diets jack up ur cholesterol is a misconception LDLcholesterol is a marker for apoB, high apoB raises Cardiovascular risk saturated fat: fatty meats, butter, coconut oil. unsaturated: nuts, seeds, avocado, fatty fish, most veg oil maybe unsaturated fats are better for cholesterol but worse for glucose or triglycerides? trial on different keto diets: saturated vs unsaturated. unsaturated keto diet had lower cholesterol, triglycerides, glucose and better insulin sensitivity polyunsaturated fat ketogenic diet may be superior to saturated fat keto for chronic administration Long-term data on low carb? low carb diets been around for a while but no cohort studies on really low carb keto diet is optimizable. so is Mediterranean diet, if triglycerides or glucose aren't ideal, e.g. replacing some whole grains with unsaturated fat or protein. Nuts & seeds, legumes, fatty fish. some do better on low carb others low fat, others on neither the Mediterranean-Keto diet, a blend of both Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqac154/6596279 https://www.mdpi.com/2072-6643/13/3/967/htm https://link.springer.com/article/10.1007/s13300-018-0373-9 https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/415074 https://academic.oup.com/jcem/article/89/4/1641/2844241 Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 New study: Keto vs Mediterranean 3:52 Diet and Glucose control 7:44 Blood lipids 9:07 Which diet "won"? 9:57 Low carb without high cholesterol 12:54 Optimizing the Mediterranean diet 14:51 The best diet for YOU
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keywords sugar use disorder, emotional triggers, excessive sugar eating, GLP-1 agonists, carnivore diet, self-soothing, recovery journey, sensitivity, borderline foods, self-acceptance summary In this conversation, Dr. Cammy and Mike Collins delve into the complexities of ecessive sugar intake, emotional triggers, and the journey towards recovery. They discuss the challenges of transitioning from a standard diet to a keto or carnivore diet, the impact of emotional sensitivity, and the importance of self-soothing techniques. The conversation emphasizes the need for self-acceptance and the understanding that recovery is a process filled with ups and downs. They also explore dietary options, including GLP-1 agonists, and the role of caffeine and borderline foods in managing cravings and emotional health. takeaways Sugar addiction is often harder to overcome than drug addiction. Emotional triggers play a significant role in binge eating. Self-soothing techniques are crucial in recovery from addiction. The journey of recovery is filled with ups and downs. Sensitivity to emotions can impact addiction recovery. Self-acceptance is key to overcoming food addiction. Caffeine can keep cravings for sugar alive. Borderline foods can trigger binge eating behaviors. It's important to manage emotions rather than just focus on weight loss. Healing from addiction takes time and awareness. titles Breaking Free from Sugar Addiction The Emotional Journey of Recovery Sound Bites "You're not alone in this struggle." "This process is part of the journey." "Healing takes time and awareness." Chapters 00:00 Introduction to Sugar Addiction and Recovery 02:32 Understanding Emotional Triggers and Binge Eating 05:11 Exploring GLP-1 Agonists and Their Implications 08:05 The Impact of Family Dynamics on Addiction 10:38 The Role of Sensitivity in Addiction Recovery 12:59 Navigating the Challenges of Caffeine and Sugar 15:48 Finding Balance: Carnivore Diet and Binge Management 26:41 Understanding Emotional Triggers and Food Addiction 30:42 The Journey of Self-Acceptance and Awareness 35:33 Unpacking Past Behaviors and Their Impact 38:59 Navigating the Path to Self-Love and Healthy Choices 44:23 Identifying Borderline Foods and Their Effects 47:36 Recognizing Different Types of Sugar Users
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http://needtoloseweighttoday.com Free P90x DVD Video Series Running Tips For Losing Weight Indeed, there are so many sports, activities and techniques for effectively achieving weight lossHowever, did you know that running is considered as one of the most effective strategies of losing that excess weight? Here are some helpful tips on how you might just shed off that weight every time you step on that scale!Find The Great Running Shoes For YouFirst and foremost, make it a point to get a hold of those great running shoes that you think will hold up your feet very well. Consult Your Doctor For Safety This is even more important if a runner is overweight or if there are any health problems, medical illness or disorders. Brisk Walk For Five MinutesInitially, do brisk walking for 5 minutes. Only after those 5 minutes can you run longer distances at a comfortable speed. Do Not Diet And RunEven if your main objective for running is to lose weight, remember not to diet especially the first time that you will run. Instead, eat healthful food and cut down on your snacks. Increase Your Water IntakeDrink lots of water regularly to revitalize you since water is a very good source of energy as well. Do Some Strength-Training ExercisesAnd lastly, it will do you good to increase your strength-training sessions in a week. However, this may take longer than what you will expect, because it is more of adding muscles to your body which will make you lose some inches here and there. https://www.youtube.com/watch?v=j2w1zKZSvYo
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In this episode, Dr. Emily Manoogian discusses her recent clinical trial on time-restricted eating (TRE) and its effects on metabolic syndrome, particularly among shift workers. Key topics include: - How metabolic syndrome (MS) is a combination of risk factors affecting many adults, especially shift workers. - How time-restricted eating (TRE) can help manage metabolic syndrome. - Why TRE may serve as an alternative or complement to the Diabetes Prevention Program. - How TRE helps regulate glucose levels before sleep, promoting better sleep quality. - Despite the wide cost of health interventions, TRE is potentially free. - How mindful eating is crucial for understanding hunger cues. - Future research will focus on the effects of TRE on night shift workers. Chapters 00:00 Introduction to Time-Restricted Eating and Metabolic Syndrome 02:50 Understanding Metabolic Syndrome and Its Impact 05:58 Exploring Time-Restricted Eating: Definition and Mechanism 08:58 Study Design: Participants and Methodology 12:05 Key Findings: Impact of Time-Restricted Eating 14:55 Comparative Analysis with Existing Interventions 17:53 Long-Term Health Benefits and Practical Implications 21:00 Behavioral Aspects of Eating and Lifestyle Changes 24:14 The Simplicity of Time-Restricted Eating 27:31 Comparing Time-Restricted Eating with GLP-1 Medications 33:00 The Cost of Health Interventions 39:09 Future Research Directions in Time-Restricted Eating Links mentioned on the podcast; https://pubmed.ncbi.nlm.nih.gov/39348690/ My Circadian Clock; https://www.mycircadianclock.org/ To learn more about Emily's work or to get in touch; https://x.com/EmilyManoogian To BUY the Book shift workers around the world are talking about; https://healthyshiftworker.com/too-tired-to-cook-book/
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