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The ketogenic diet had a large impact on my life and my climbing. Here is a detailed discussion of 6 years of my own experiences with the keto diet for sport performance as a pro rock climber, with references to 150 scientific papers on the performance, health and other effects of the diet. Chapter markers below to help you navigate to specific parts of the video. All the scientific references are on my blog here: https://www.davemacleod.com/blog/keto I’ve also made an audio only version for my Patreon supporters in case you want to listen on the hill, rather than watch: https://www.patreon.com/posts/58487460 Chapters: 0:00:00 - General comments on nutrition/goals of this video 0:03:07 - TL;DR summary of the whole video 0:08:00 - Finding references from this video 0:09:34 - How I came to try keto 0:19:12 - Conclusions about why I came to try keto 0:24:45 - Half-assed keto was a complete failure 0:26:28 - I try to avoid weight cutting 0:31:07 - Doing keto properly was a huge success for me 0:32:52 - Body composition effects from my keto diet 0:33:38 - Summary of other body comp experiments I’ve done since 0:46:17 - Summary of my views on keto & body comp management 0:46:42 - Secondary benefits I experienced on keto - Appetite regulation 0:49:29 - Other Benefits of keto: steady energy supply 0:52:11 - Other benefits of keto: mood improvements 0:53:15 - Other benefits of keto: joint pain 0:56:22 - Other benefits of keto: respiratory Illness 0:58:13 - Downsides of the keto diet 1:07:29 - Summary of keto benefits/downsides for me 1:08:14 - Is the keto diet unhealthy? 1:11:00 - Health concern 1. saturated fat 1:35:23 - Red meat, vegetables, fibre and health 1:37:55 - Keto diets and early death 1:45:07 - Why does the keto diet work for weight loss/management? 2:12:48 - Keto & weight control summary 2:16:25 - Scientific evidence on keto diets & sport performance 2:45:41 - Evidence from longer ketoadaptation studies 3:08:59 - Interpretation of the longer keto studies in athletes 3:11:28 - An important point about dealing with uncertainties in evidence 3:14:09 - Fat vs carbs in running 3:16:34 - Diet & metabolic flexibility 3:24:18 - Summary of metabolic flexibility 3:25:33 - Fuel for the work required concept 3:33:33 - Summary of keto in classic endurance sports evidence 3:37:55 - How might the keto diet impact climbing? 4:01:31 - Closing summary I mention some books in this video (links to them are affiliate links): Nutrition & Physical Degeneration by Weston A Price https://amzn.to/3kmSXBz The Glasgow Effect by Ellie Harrison https://amzn.to/3C1nbQG High Intensity Interval Training by Paul Laursen & co. https://amzn.to/3qp2c80 Exercise Physiology by George Brooks & co https://amzn.to/3F2c6k9 Why Diets make us fat by Sandra Aamodt https://amzn.to/30g8o7J My Books on training for climbing : 9 out of 10 climbers https://www.davemacleod.com/shop/9outof10climbers Make or Break https://www.davemacleod.com/shop/makeorbreak My Patreon: https://www.patreon.com/davemacleod My Teespring Merch https://teespring.com/stores/dave-macleod-climbing =========================== Follow me =========================== YouTube https://www.youtube.com/c/DaveMacLeodclimber Instagram https://www.instagram.com/climbermacleod/ Facebook https://www.facebook.com/davemacleod09 Twitter https://twitter.com/davemacleod09 =========================== My sponsors =========================== Mountain Equipment https://www.mountain-equipment.co.uk Black Diamond https://eu.blackdiamondequipment.com La Sportiva https://www.lasportiva.com

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How Can I Do The Keto Diet On A Budget? Are you looking to follow a ketogenic diet without overspending? This video is packed with practical tips that can help you maintain a low-carbohydrate lifestyle while keeping your budget intact. We will cover essential strategies such as meal planning, which can help you avoid unnecessary purchases and minimize food waste. You’ll learn how to maximize your pantry items and what to look for when shopping for affordable ingredients. Additionally, we will discuss the benefits of buying in bulk and how to choose cost-effective protein sources. Keeping your recipes simple and utilizing seasonal produce can also play a significant role in reducing your grocery bills. Plus, we’ll share ideas on incorporating budget-friendly fats into your meals that can help you stay satiated. If you’re curious about combining keto with intermittent fasting, we’ll touch on how this approach can further lower your food expenses. By implementing these helpful strategies, you can enjoy a fulfilling ketogenic diet while being mindful of your finances. Don't forget to subscribe to our channel for more helpful tips and guidance on diet and nutrition. ⬇️ Subscribe to our channel for more valuable insights. 🔗Subscribe: https://www.youtube.com/@YourNutritionNetwork/?sub_confirmation=1 #KetoOnABudget #BudgetFriendlyKeto #LowCarbLiving #MealPlanning #HealthyEating #KetoDiet #GrocerySavings #AffordableNutrition #KetoRecipes #IntermittentFasting #HealthyFats #SeasonalProduce #BulkBuying #ProteinChoices #FrugalLiving About Us: Welcome to Your Nutrition Network, where we believe that understanding diet and nutrition can lead to a healthier, happier life. Our channel is dedicated to providing you with the latest information and practical tips on nutrition, tailored by qualified dietitians and nutritionists. The content provided is for general informational and educational purposes only. It is not intended to substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay seeking it because of something you have seen in this content. Never rely on this information in place of consulting with qualified healthcare professionals. The creators and distributors of this content are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures described in this material. Always consult with your healthcare provider before starting any new health-related practice or program.

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