Keto Clinic Insights: Your Guide to Successful Ketogenic Living E65 - Keto Made Simple Podcast
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- Опубликовано: 2 окт 2024
- Another amazing episode from the Keto Made Simple Podcast where Dr. Westman gives a few tips from his clinic with science-based insights to help you achieve your health and weight loss goals. Whether you're a keto beginner or a seasoned pro, this advice will empower you to navigate the keto journey with confidence
“Change your food, change your life!”
Dr. Eric Westman and his Adapt Your Life Academy team are on a mission to empower people around the world to transform their health through the science-backed benefits of low-carbohydrate and ketogenic diets.
Dr. Westman is an obesity medicine specialist and trusted expert in the therapeutic power of carbohydrate restriction, and clinical research, and has treated patients using low-carb keto diets for over twenty-five years.
He makes keto SIMPLE, so that YOU can LOSE weight, REVERSE chronic disease and GET the RESULTS you want.
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Dr. Eric Westman, Associate Professor of Medicine at Duke. He is Board Certified in Obesity Medicine & Internal Medicine, & founded the Duke Keto Medicine Clinic. He is a Fellow in The Obesity Society. He is the author of The New Atkins for a New You, Cholesterol Clarity, and Keto Clarity, and End Your Carb Confusion & co-founder of Adapt Your Life.
Disclaimer: Nothing on our channel is medical advice.
Dr. Westman and the Adapt Your Life team do not diagnose, treat, cure, or prevent any medical conditions online. We provide education to help people better understand their own health and support their well-being. Make sure you are working with YOUR licensed provider to monitor your health and medications. These posts and videos are not designed to and do not provide medical advice, professional diagnosis, opinion, treatment, or services to you or to any other individual. We do not promote or endorse affiliate links and/or products unless they are our own.
⁉️⁉️ Why don’t Dr. Westerman’s videos have millions of views?
He is one of the founding fathers of the low-carb and Keto movement .
He was one of the first who educated and helped me on my journey .❤❤❤
Good question. Probably because the whole field is so scorned and falsely criticized!
I believe this is a bit of a rhetorical question. I think everyone knows the answer. I’ll say it anyway. Because he is very professional, steers clear of sensationalism, egotism and criticizing others. He is respectful of other opinions even though he knows full well they are crackpot con artists. This is a tough way to sell things, but this is what attracts me to him he is the opposite of a snake oil salesman. He is the genuine real deal. Although ,I’ve seen a small uptick in sensationalism with the new videos aka “Plant Based Bias” I don’t blame them they have to try to get the word out somehow.
One more thing: Ken Berry and Bart Kay come across as knowing the absolute truth. So they get the click bait. But a real scientist would never say there are absolutes. Dr Westman is very careful to say that none of these diets have long term convincing studies And that a total vegetarian keto diet might be an option for some people (so very difficult to pull off but possible) I just saw a 100 year old man eat cake and ice cream for his birthday. You have to live your own life.
@@chadfitch3293 Have to agree, he's quite mild mannered. I follow him and Dr. Berry, the latter is quite good and entertaining & I do like it when they critique anti-Keto material, though I trust Westman a bit more.
I agree. He’s down to earth and honest m. So comfortable with his teaching methods
I did keto in 2019, went on one vacation to New Orleans and gave myself permission to eat anything I wanted. It took me three years to get back to keto. I loved keto so much, so I couldn't figure out why I couldn't get back to it. So, now I've been keto since December 2022. About a month ago, I decided to do an experiment. I mindfully ate carbs over a weekend. On Monday, it was nearly impossible to go back to eating keto. I really thought about why...my brain had changed. Keto food wasn't appealing anymore. Eating a burger without a bun sounded disgusting when I loved it a week before. Eggs sounded disgusting. Food didn't taste the same. So, if I hadn't been mindful, I would have thought I was just making a conscious decision to stop keto (like I did in 2019). I forced myself to eat keto anyway, and after about 2 days, I loved it again. I learned that I can't do cheat meals, ever. It doesn't satisfy cravings for sugar, it makes them a million times worse. I don't know how to quantify the brain change, but I think this is the reason why so many try a half-hearted version of keto, quit, then tell everyone, "Keto doesn't work."
Like you I was doing keto in 2019-2020 and felt great on it but went off during C19 (no excuse, just did). Anyway, I have been struggling to do a successful restart, only making it one or two days. I totally relate to your initial feeling of keto food not being appealing so I appreciate your comments about sticking with it until your brain switched to loving it again. I am ready to give it another go knowing I just need to make it past the first few days... I can do that.
This is so interesting! I accidentally did Keto. Long story how that happened. I didn't even know what Keto was, but I lost 45+ lbs effortlessly. Then I went to KS to take care of my ddil (and son and dgkids) for 6 weeks after she had life saving surgery. Their church provided all the meals and I wasn't about to tell these kind people, "I can't eat your comfort foods." I figured when I get back, I'll go back to eating the way I was. And I did, right away. I eat no sugar and no processed foods at all. The weight is creeping back. So NOW I'm intentionlly doing Keto and hoping to get back to my goal weight. Hoping this fella's info will help me.
Starting keto isn't easy. I went cold turkey and very strick way and for a while I plateau issues. Key is stick to keto, do not cheat and focus on health, not weight loss. Sometimes we have to fix a lot of stuff in our bodies before weight loss kicks in.
Very true!
You are right, stating keto isn’t easy. Having started many times (the last time 4 1/2 years ago - no turning back this time) my recommendation to anyone who would ask, and in those 4 1/2 years no one has asked 😢, eliminate carbs 1 meal at a time. Keto breakfast for a few days, add keto lunch for a few days and then go full keto when ready. And don’t be worried about clean vs dirty keto for the first couple weeks or months. Be kind to yourself.
Key for me was relabeling processed foods and seed oils as POISON and reading labels, more than three ingredients, I put it back.
Also I keep carbs under 20 by reminding myself CARBS KILL.
I stay away from keto pizza, keto bread, keto whatever and just discovered that sandwich ingredients without the bread TASTE better. I just fork and knife it or use a romaine leaf wrap if available. Personally I don’t buy fruits or vegetables except sauerkraut, sour pickles and a few olives. Fancy recipes mean more clean up.
Love the lack of joint inflammation, healthy gums and teeth, bloodless urine and loss of anxiety and depression. Didn’t realize I was depressed until it was gone😊
@barblacy619 Wow, sounds like some pretty fantastic results. Big congrats to you!!
@@ianstuart5660 Thank you, but when you feel fantastic, it is difficult to go back to the poison. I credit Dr Ken Berry, I found him 2 years ago. I love to suggest Dr Westman to my more moderate friends. He is so calm and reasonable. Berry like me is angry at the government collusion with Big Pharma and Big Food. I’m 68 and most my peers prefer Westman’s style. I was always a rebel.
Dr Westman makes me laugh (my fruuuuut! My breeeeeeead). Mostly I appreciate his research, calm demeanor, and years of teaching. He has stuck his neck out and deserves our appreciation 👍😊
Agreed. Too funny till you find the words coming from your own mouth! Peach season is killer. "What about my fruuuuuuit....?😢
That made me laugh too😅
Agreed
Thank Dr. Westman...
I went from a size 3x tight...to a size large...🎉🎉🎉🎉....My daughter's are proud of my success 😊
Low carb Keto-like was what I was doing for the first 20 years of my life (without the label). Then the next 20 years of delicious SAD (shitty average diet) made me fat, hypertensive, NAFLD, diabetic, arthritic, IBS etc.
Going keto was the easiest thing for me, except for the occasional carb cravings initially. Within 10 months of doing keto, I came off all my meds as all my conditions were nutritionally reversed and have kept them normalised for 4 years and counting.
Thank You Dr Westman for all your YT teachings on keto health. 👏👍🙏🏼
I literally laughed out loud at your "SAD" diet! I'm absolutely remembering that.
I enjoy learning what's good for my body, not just weight loss but my health has improved so much, this is my life, thank you Dr.Wesman
Been KETO since Feb 21. I did it for weight loss only, and was at my goal weight of 58 kgs by May 22.
My advice - keep it simple, otherwise you can be in the kitchen doing meal prep from morning till night! You don’t want food to be the focus of your life.
Find a hobby!
Followed Dr Westman’s P4, and kept my meals basic, but flavoursome!
Keto is not difficult folks. Keep it super simple (KISS). Recipes are not needed. Meat: beef, pork, chicken, turkey, lamb, fish, shrimp. Eggs. Low carb veggies: asparagus, broccoli brussel sprouts, celery, cauliflower, greens, small amount of onion, bell peppers, zucchini. Full fat no sugar yogurt. Hard cheese. A few berries. Olive oil and apple cider vinegar. Keto labeled process fake food is not necessary. Skip the habit breakfast. Eat at noon and 6. Eat slowly and until satisfied. Stay hydrated and be sure to get enough electrolyte.
I’ve used some chaffle recipes I’ve found online, and just replaced the almond flour with pork Panko (or crushed pork rinds). It’s worked great for me 😊
I've been making chaffles with coconut flour, replace 1T almond flour with 1t coconut; a 3:1 ratio (not sure if that's on the list of allowed foods though; I'm 20 months on low carb). Wholesome Yum has a nice recipe which has psyllium husk powder in to aid the texture (I also add the baking powder which is optional) and they are nicer than the almond flour chaffles.
Great tip.
Thanks
Thank you dear doctor Westman for helping us all getting a better life🙏🏼❤️
Great video! Thanks for talking about being flexible with the allowable foods! Thank you Dr. Westman!
My recipe is to look in the fridge and mix it into the crockpot until the crockpot is full.
Love my keto journey. Your content and teaching style always keeps me focused
Dr.westman' s videos are the only ones that never stress me out.
And Amy Berger's, too!
Thank you! I have your book (excellent) but have gone ahead and made it more complicated for myself. Thank you for this restart. I'm 77 years old. I've lost 35 lb following your advice and others advice and I'm plateauing but I think the best thing I heard from the first 5 minutes was eat what you enjoy eat for health. This is long term eating style. This is not... let's just lose the weight and get over it and start eating stuff again we shouldn't. So thank you very much. I appreciate this message.
18 years of keto for me. Sometimes I cheat,but like you,knowing how bad carbs are,I figure it's just not worth it. I also switch in and out of various foods as well.
How did you get such a jump on the rest of us? (Atkins?) Congratulations. 🏆💐
I love LMNT Chocolate salt that I mix with water a small amount of cream then ice cubes. Tastes like choc milk for that chocolate craving. 😊
You are the person I take advice from because of your conservative stance and knowledge.
Dr westman and staff, thank you SO much for making this easy to understand! For the first time in quite awhile, I'm losing weight!!! I have a long road ahead, but I am very encouraged!! My blood sugar is getting under control too which is SO great. Thank you SO much!!! Hugs to you!! Judi
Hats off to a doctor who walks the walk & talks the talk! That's meaningful. (Croissant will bring the gods down from Mt. Olympus! ...not that I can remember them😉)
Great doctor and great book it’s in Amazon and Amazon Audible as well thank you doctor Westman you are a great man
I don't look at food as entertainment anymore, but as a means to feed my body. So what will I eat? Eggs, beef, pork, chicken, pork, beef, eggs. Butter. Choice enough for me.
To lose weight on keto /carnivore , I find its effective to eat just once or twice per day .This means I can wake up satiated and make ketones that keep hunger away until the afternoon or evening .I can lose 1 pound per day with this Intermittant Fasting . Coffee /electrolytes, and bone broth help too .
My opinion is that no one should be using almond flour unless u pick and grind the almonds yourself, fats oxidize quickly , and once oxidized become very inflammatory, plus the 'keto' flour recipes prolong your agony for withdrawal, all the keto breads and pastas and desserts are , to me, just emulating foods that you should be trying to separate from, and is no better than vegan 'meats'. Just my opinion, if you don't eat clean keto you are just fooling yourself. Mostly animal products, a little veggies and small amounts of SEASONAL fruit. Not meant to be mean, have I mentioned it's only my opinion..lol
I love chaffles and use them for all sorts of things, my two favourites are a loaded meat pizza (salami, ground beef, bacon) and a chocolate fudge pudding (100% cacao with a pinch of erythritol), they are absolutely delicious!
Please post the chaffles recipe 🙏🏽
What type of pizza base?
Thank you for all the valuable insights and tips! You really Make Keto Simple!
I've lost 50 lbs in 4 month doing keto and 1 meal a day(OMAD). But now i'm strugling to keep my weight. Still figureting thing out. It's hard to go back to eating more than OMAD, it was so simple.
I have found my sugar addiction is so bad that even if I eat sugar free jello, it starts that craving again for sweet stuff. I have been doing this for 4 weeks and I am still wanting sweet stuff. I had some really bad withdrawal effects. And I am still lifeless. Will be so glad when I start feeling better.
Don't forget to have extra salt (a teaspoon) in a little water each day. It will boost energy.
I have to do low sodium. I have congestive heart failure.
Try becoming more fat adapted when you get those cravings have some cheese,a boiled egg ( which I always have in the fridge)and the best thing I found was a coffee with butter and cream.Those sweet tastes will always keep you addicted and craving,once they go you can even look at sweet foods and not want to eat them.
Don‘t give up! I‘m in my 8th week of keto and still craving sweet stuff now and then, but it gets really better, l am so happy about it. And l would advise you not to go into sweet substitution because it keeps the demons alive. That is my own experience. This time (my 2nd attempt) l am following Dr. Westmans advice to keep it simple and it is sooo helpful! I got lazy and don‘t look for complicated recipes for breads and cakes and muffins, and it makes things so much easier. All the best to you, you are not alone, thousands of others out there fighting to get rid of the brainwashing dogmas about nutrition. Good luck, don’t give up!
And a huge THANKYOU to one of the best keto specialists, our beloved Dr. Eric Westman😊
@@lylacrawford1827 I too am diagnosed with mild CHF and AFIB. Have you tried co q10? Magnesium taurate? I have found the co coq10 has given me more endurance and the mag taurate also helps.
If you don’t eat vegetables at all, and just eat meat….that’s ok.
Review transcript here: adaptyourlifeacademy.com/what-to-eat-on-keto/ketogenic-living-successful/
Thank you i miss some recipes i found her site.
Diagnosed diabetic Oct 2021. I was very strict for 3 months and remitted my diabetes, I then started adding a few more carbs, but still very limited. After the 1 year mark I've been mixing it up a bit with allowing some slightly higher carb vegetables occasionally. I am no longer insulin resistant, confirmed by blood test. I've been on low carb for 20 months now and had a blood test this morning. It will be interesting to see what effect the extra carbs has on my results.
I've been on keto for 5 years and sometimes you do have a tendency to cheat. I am ordering a half a pasture raised cow here in South Carolina once all my present meat is gone and going carnivore to see where that takes me. I am 68 years old, 160 pounds, work out in the gym 5 days a week but am concerned about a few things going on with me that may be solved going carnivore. One thing I need to do is quit coffee which is going to be hard. But since I been on keto, I stopped losing my hair and actually filled in and have very few gray, some if it actually reversed, of course clarity and energy boost all the time. Losing weight was the first thing that happened within the first few months but their are so many more benefits to quit eating poison.
How can I get the chaffle PDF?
What's chaffell?
Please, please address keto for people w/o a gallbladder.
Thank you Dr. Westman
Where can I get the list? I really need it!
Thank you Doc
Thank you Dr. Westman! I don’t do much sweet anymore. I am working on lowering my cholesterol levels. Do you have patients with same experience as I? My lipid panel are high to the point the docs think I have FH.
Doc Im all in and I have your book but it's hard to understand it and I just want to know what to eat how much to eat and when to eat. That's all I need to know! I have the will but I really don't need the stereo instructions so to speak.
Just the basics for eating daily keto.
😊sometimes “leader” is called “teacher”
his podcast and he assumes some responsibilities for it.
that’s all.
Doctor you spoke if nutrition and it reminded me of a story about the purpose we eat……is nutrition. I find good nutrition heals. So I focus on nourishing my body rather than just filling a hole.
I wish I could plant jelly beans. But they're not real beans so they can not be planted.
Just ordered Kristys book through Amazon.
Dr. Zoe Harcombe has been trying to find where the "5 a day" came from and hasn't been able to find anyone who can explain it. It was coined in 1991, as far as she has found, and seems to be nothing but a marketing slogan.
The 2 Adaot Your Life books were well written and tailored apporopriatly. Scott's recipes are great in the cookbook, and the technique section was a great idea.
Expanding on that in a further book is a good idea. Also, maybe some spice/seasoning theory so folks who don't know can create their own variants handily. Also, maybe some equtions or matrices or methods for figuring out a weeks menu using the macros provided.
Side question - I try to keep to prescription level, my daily supplements come out to 18g. I probably hit between 25 - 40 g total carbs a day. I also intake 150-200g protein daily via various protein powder sources. Everything seems to work as if I'm under 20g (fat melts, water retention drops, less sweat during training sessions). I work out twice a day all week, amd do a long session on Saturdays.
My question is can I still be in ketosis at those carb levels and with my protein intake(gluconeogenesis)? It seems to be working but I'm not 💯 on the medical/scientific reality. Thanks in advance.
Fast and Simple is me, living alone.
I like the approach to "eat what you like" from low carb foods. Nobody likes being preached to or ordered to eat what someone else dictates.
I have an irritation, and that is that Dr Westman repeatedly calls himself a "teacher" and the rest of us are presumably his students, in his mind. No. Many of us already have the low carb basics and listen to these vids to keep us focused, not to be "taught" like children or inferiors. We are all learning, we are all teaching.
Dr. Westman does K2 mk7 cause blood clots?
doesn't the protein cancel the sugar craving? I binge on a big plain fage 5% greek yogurt on the weekend or diet soda if needed.
fage 5% is so good! Used to eat low fat yogurt, but impossible to go back now
@@mariad1151 aldi and meijer s brand organic is also good, yet I could survive on this stuff so I have gone cold turkey it is still 25 grams carbs per container. After watching this maybe that is ok?
I want the 200 chaffles!
If you were on a vegan diet for that long it may take 6 months to a year for your body to catch up on the nutrients it needs. You will likely be putting on muscle and adding bone density so you might not see weight go down on the scale.
You don't put on muscle as a vegan.
I'm keto (3 years )/ carnivore fo for 15 months. I never had problem with diabetes,, but now my sugar doesn't go lower then 4.9 - 5.5 . Few months ago I was still 4.0 ,4.5. Why now sugar is bit higher ? I did have insulin resistance in the past but after 4 years on keto is it possible to get insulin resistant back even on low carb?
5.5 is still good. You only need to worry once you go over 7.5. Typically a good range is between 5.0 & 7.5 for most people. Under that you're more hypoglycaemic- hyper if over. If anything it's becoming more stable.
thank you - 13 months in
Been strict Carnivor 100 days. live on beef, bacon, butter, eggs, salt and water. Not into ketosis yet. Weight same 100 days. I have zero energy am 40 lbs overweight. Was vegan 6 years. I guess I am going Lion Diet. I white knuckle my sugar cravings. No carb cravings. I had to go cold turkey with sweets. Obviously my health is so bad it refuses me to lose weight to a healthy weight. Keto has to many carbs. Hopefully Lion diet will eliminate my problem so I can get weight loss to a normal body weight post menopause. If it doesn’t work in the next 3 months, I will be calling you.
I haven't started keto/carnivore yet but have read that maybe you're taking in to much protein and not enough fat. Worth a try. More water?
Combine with fasting andore fat
LYNN...some of us are quick sugar burners. Which means too much protein will spike your insulin. Gotta find ya sweet spot. You need to have a crack at heaps more fat to lean into and keep your protein down to about half what you doing. Avocado, olives, dill pickles, portion controlled nuts..all sorts., fat bombs, low carb vegies with dollops of sour cream or dips with vegie sticks, dried seeweed I found helped turn my protein issue around. Hope this helps. leaning into IF helps rein it all in also. ANYTHING OVER 13 HOURS is great! You will get to full carnivore if you wish but you just might have to ease into it like me.
Something is missing. If you aren't in ketosis after two weeks, you are eating carbs in some form, or are having some crazy amount of protein, like 150+ grams. Nobody, not even body-builders, can utilize more than about 120g per day. :) Normal people are more like in the 60-90 range.
As soon as the liver's glucose is depleted, you'll make ketones.
Even if you had like a kilogram of glucose stored in your tissues, which is probably twice as much as you actually have, it would take eight days for your brain to burn through it. 120g per day for the brain alone.
So unless you are putting more carbs in, either directly or manufactured, after 100 days, ketosis would be a guarantee.
The hardest part with going keto/low carb is the sugar withdrawal. My body just turns almost everything into sugar and fighting the addictive cravings from not having and bread, fruits ect is super difficult, especially when you are around picky eaters who are huge enablers of bad habits and none of them are supportive of you getting healthy a different way to them. Occasionally we cave to them too but instead of beating ourselves over it we jump back on the wagon as soon as we can as we know that if we don't we'd become addicted. The addiction is honestly really scary 😮 one strawberry becomes the whole punnet super quickly - ditto with one chocolate TimTam. These vids are what's keeping me on the road to better health, because the people around me aren't 😅
been looking thru some old cookbooks for Keto and Carnivore friendly stuph- some good looking things with gravy? - how dangerous is 2 tablespoons of flour ?? - once a week? a month?
Carbs aren't dangerous. They might stop ketosis for a while, thats all. I have no idea how much a tablespoon is. In General, its fine.
Lets say it's It might be 20 Grams of flour. You could have that daily. Depends on your personal threshold.
Make gravy with heavy cream and omit the flour. Your gravy will be delicious.
Looking cute in tee shirt!
Thank you.
is peanut butter counted as fat or?
Substitute lupin, for almond, flour!
What is lupin?
I’m so thrilled with how well the keto diet works for me. I’d like to move my results up to a full two lbs of weight loss per week. I’m mostly losing 1 to 1.3 lbs a week. What can I do to move it up to 2 lbs weekly?
Trying to explain to people that sugar is worse than sugar substitutes is more difficult than i imagined it would be lol
Dr westman. I suffeted long covid many many symptoms i started your protocol june 15th i feel better partially specially my dry eyes, photophobia and brain fog. May i make a virtual consult with you. Thank you
well intended, no doubt. Hunger: Have you ever dieted & not been hungry? No. If you eat to satiety you won't lose weight & can gain. The magic of disappearing hunger....not in this lifetime anyway. c'mon we're all adults.
I'm not sure it's the carbs that make you fat I'm not sure if being in ketosis is healthy I lost weight at first then gained the weight back following the same diet plus has issue with my psourisus and blood pressure and acid reflux I think the uric acid state of ketosis was my problem
My problem is more that I have a hard time with so much meat, fish, eggs etc. I would rather have more non-starch veggies and salad. I know that means more carbs, but I feel better. Could this still be an option? Especially in the mornings.... can't eat eggs every morning
I think that we are all individuals, and each of us needs to be in tune with our own bodies! How we best nurture ourselves then becomes a personal, best practice decision. Good luck!
im fist
Ha! You misspelled it so I now take that crown! First I am! 😅🎉🎉
I have been following you since 2018 you get younger looking every year, you’re doing something right😊
@@tracykinsel6058 Wow thanks! 😊
Based on the fact you don't understand why he gained more weight with carbs vs with keto eating 5k cals I'm both scenarios just goes to show you don't understand human biology and metabolism.
What's your doctrine?
You said to eat the foods that you like and the main reason was the nutrients in those foods….but then you say, limit your veg intake and focus more on meat, eggs, fish…what message are you saying. This is what’s causing unhealthy food issues with people. Not having a healthy relationship with food is really what your promoting. 😢