30 years of struggling with BP, changed to a LCHF diet and now 115/65 morning, noon and night! Remarkable transformation. Thanks again for your informative podcast. Professor Bikman is a genius.
Me to. On low carb. Eating more saturated fat the last 4 years then Frenchmen. Went from 155/90 to my norm now is 108/65.. my last doctors visit 90/60 the nurse took it 3 times. And my cholesterol went down 40 points to 204. All other blood markers improved dramatically.
Can you please share what you eat, I'm low carb carnivore, meat and egs 98% but for some reason my BP is high and wont get down, 150/100 is in the morning. This drive me crazzy, I use to have high blood pressure but I was obese and metabolicaly unhealthy I fix everything except BP and don't know what to do anymore. Maybe I should include plants in my diet at the end, there is so many ppl fixing BP on pure carnivore diet but here I am desperate and don't know what to do anymore :( :( :(
I did strict keto for 2 years. Lost 35 lbs. I was never a fat guy. Blood pressure Went from 155/90 to last visit 90/60 my normal at home is 105/65. Lost 6 ins off my waist, now I’m at the weight and waist I was in my 20s. I’ll be 70 in a few months. No longer prediabetic, all my blood markers are perfect. And no longer have acid reflux. In fact acid reflux that I had for 2 decades went away in 2 weeks. Haven’t even had heartburn in 4 years. Eat very clean, cook all my own food. I had have some bread and pasta on occasion but keep track of my glucose levels almost daily. 3 things I stay away from are rice, potatoes and sugar. When I was strict keto I had a lot of extra fat. Now I eat normally, what ever fat is in my food. I haven’t gained or lost a pound since.
3 года назад+13
I am reading on page 14 (Why we get sick) :"...One of the ways that insulin increases blood pressure is through its action on the hormone aldesterone. Not often discussed, aldesterone has an important role in heart health..." 👍 Many thanks for the discussion!!
I read that too and suddenly re!lized why i had hormonal acne for 20 years and why spironolactone worked. I immediately started IF and went keto and no more acne.
Dr. Bikman, the Greeks are Eastern Orthodox (as am I). During Lent, the fast is "vegan plus fish." No products from warm-blooded animals (no butter, no milk, etc.) Moreover, on some days of Lent, oils are not allowed, either. :-) So it's much more than "no meat."
Actually, it's vegan plus seafood (shellfish, prawns, octopus, calamari etc.) NOT fish, because fish have blood. One way to visualize this: you can have lobster every day, but you can't have butter on it.
On low carb 4 years now. Eating more saturated fat the last 4 years then Frenchmen. Blood pressure Went from 155/90 to my norm now is 108/65.. my last doctors visit 90/60 the nurse took it 3 times. And my cholesterol went down 40 points to 204. All other blood markers improved dramatically.
Re Greek diet: to compound those researchers' felony -- the Greek diet is heavily lamb-based -- lamb is very fatty meat, much fattier than beef -- although, done on a spit, it will lose quite a lot. (YUM to Greek lamb!) Also fish (being near the sea + islands).
Not only was the celebration of Lent at that time but Fat Tuesday originally was the tradition of tossing out of fats in the form or cooking oils that were rancid on an annual basis.
Not only that, but this Dash study comparison done in 2016 (minutes 10-13) the successful arm apparently ate dairy and got those good results. I find this interesting. When I follow Dr. Westmans famous page 4, I’m supposed to limit cheese. Perhaps cheese and cream are ok for metabolic health, maybe limited for weight loss?I wonder.
Because diabetics have insulin resistance and thus hyperinsulinemia leading to sodium retention, they do not need extra salt intake! As their hyperinsulinemia is corrected their salt intake can be increased accordingly.
Re BP -- I'm interested to know why no one seems to care about DIASTOLIC (which is much more stable) and seem to focus on SYSTOLIC (which shoots up and down and is much harder to measure reliably). They seem to say things like "both are important" but then focus on the upper number. What do you think, Ben? Anecdotally, I believe that in Germany they focus more on diastolic. (On keto/ketovore my S. doesn't seem to have dropped much but my D. has dropped from 80 to low 60s. Any idea why that might be?Also I get great 'whitecoat' hypertension when doc is measuring -- S. goes up but D. remains low).
Insulin retains sodium which increases osmotic pressure in the blood. This keeps water and blood volume, hence the diastolic blood pressure. Systolic pressure is mainly governed by the cardiac output and peripheral resistance (diameter of arterioles or small arteries). When you are being measured for BP your heart beats faster and especially more forcefully (being nervous) thus higher systolic BP (white coat syndrome). The blood volume doesn't change and so does the diastolic blood pressure through this mechanism. When we are on high carbs consistently the glucose beyond metabolic need will be stored (converted into fructose through the polyol pathway then fat). In the process uric acid is created and this inhibits arterial nitric oxide synthase leading to reduced nitric oxide (NO) production. NO is a potent vasodilator. This is a major metabolic link between diabetes and hypertension. The other major link is through high carbs induced hyperinsulinemia (and subsequent sodium retention). The experts failed to put the pieces together to form a picture so that layman audiences can see. Hopefully I have helped some audiences see this picture.
@@Mr-hn2bp Thank you SO much for this. Yes, it is weaving together all the bits of info we think we understand but actually if put to the test really don't. I see a lot of confident parroting of stuff I recognise as "straight out of Bikman" or "straight out of Chaffee" - a roomful of instant experts without any actual grounding in the science themselves. So I am very grateful that you took the time to explain this in a connected way for me. 🥰 PS I have been experimenting with NO breathing (nitric O, not holding my breath 😏) and seeing whether it drives up saturated O2 levels. It DOES. I haven't yet run a series of N=1 on doing the same thing then checking BP after the NO breathwork but I must do that. Cheers and thanks again. 🙏
@@Mr-hn2bp PS been carnivore for 3.5 years now. My insulin is really low. The lab adds a note about typical T1D and my doc laughs. Also my trigs are 0.7 consistently now. Thanks to meat.
@@Mr-hn2bp I am at 20gms or less of carbs and still have high blood pressure. Also have had gout attacks in the past. Maybe I should stick to my cherry extract to help keep down uric acid in order to see my bp go down.
@@Jayla-dj2gjUp your protein maybe, meat compounds such as creatine citrulline arginine all vasodilate and improve cardiovascular health. People focus on high low carb versus fat and forget that protein has its own metabolic effects as well
Correct me if have a misunderstanding about this, but doesn’t a (higher) fat diet clog/block the insulin receptors creating insulin resistance? Sincere question here.
Agree absolutely on the SAD diet. This is why ANY diet regime works positively for a while at least. That is, it is at least type of fast from the processed and ultra processed foods that caused weight gain, diabetes etc. Sugars/carbohydrates are interesting in that they work differently in the body depending on the context of other foods consumed. By themselves, it is more difficult to overeat them as we quickly tire of too much sweet. In the presence of (or as part of) fatty/greasy foods (dairy sweets, commercial chocolate, sweet pastries or deep fried donuts, sauces etc) one can consume a much higher amount. Add that to the original comment regarding the blocking of insulin receptors and one has a recipe for inflammatory diseases from diabetes to cancer.
@@jemandthemystery there is many opinions on this subject. Insulin resistance is a construct, we can’t measure it directly but rather calculate something like HOMA IR. Professor Bart Key explains that “insulin resistance” is caused by triggering Randal Cycle to often. Ben Bikman explains that fat cells are full and having hypertrophic ability so they can’t grow anymore and as they are big they suffer from malnutrition and inflame because they are far from vessels, also fat become visceral because fat cells refuse to take it anymore. Dr. Pete again teaching about Polyol Fructose-Uric-Acid pathway as main driver for metabolic disease. There are ppl with completely healing as vegan as carnivore as keto. In my opinion we should not mix fat and high glycemic carbs, this fits in all of those stories I mentioned.
I’ve been strict clean Keto for two years, I have a collection of fabulous recipes, my weight is reasonable and my blood tests are good, but I’m starting to get tired of thinking and planning around keto. Why?
@@65vwbug87 Agreed. The strict keto diet is short term to achieve a healthy weight, which in itself, offsets other severe disease. I take supplements and I’ve also raised my carb intake to include a wider range of fruits and vegetables. Keto is not just about not eating cake. Those who understand keto also balance out their macros and micros - unfortunately, a lot of people don’t research it, nor do they understand the idea behind keeping insulin low and just do it as a fad.
@@65vwbug87 PLEASE post where we can find proof of what you are saying. There are many many people living healthy lives with NO veg, and NO fruites - literally zero carbs and they have been doing it for years with NO health issues of deficiencies. Therefore, I call BS concerning your information you put forth. I've been strict keto for a year (so far) and my blood panel tests have greatly improved. I have spent over 2000 hrs doing research - mainly from scientific studies. Getting insulin levels low should be the primary goal of everyone, IMO.
@Ann Etcell-Ly you WILL go through periods of being tired of planning, weighing, measuring, etc. It's a matter of mental discipline. Many people eat carnivore - which enables most of them to stop measuring
I did strict keto for 2 years. Lost 35 lbs. I was never a fat guy. Blood pressure Went from 155/90 to last visit 90/60 my normal at home is 105/65. Lost 6 ins off my waist, now I’m at the weight and waist I was in my 20s. I’ll be 70 in a few months. No longer prediabetic, all my blood markers are perfect. And no longer have acid reflux. In fact acid reflux that I had for 2 decades went away in 2 weeks. Haven’t even had heartburn in 4 years. Eat very clean, cook all my own food. I had have some bread and pasta on occasion but keep track of my glucose levels almost daily. 3 things I stay away from are rice, potatoes and sugar. When I was strict keto I had a lot of extra fat. Now I eat normally, what ever fat is in my food. I haven’t gained or lost a pound since. Being retired had helped keeping me strict but now I don’t feel I need to be that strict. Once you get to where you want be my feeling is eat well and what I want and just keep tabs of what’s going on in my body. I am genetically prone on both sides of my family to diabetes. Really bad diabetes. Grandma lost both legs to it. If you have will you have the way.
30 years of struggling with BP, changed to a LCHF diet and now 115/65 morning, noon and night! Remarkable transformation. Thanks again for your informative podcast. Professor Bikman is a genius.
Me to. On low carb. Eating more saturated fat the last 4 years then Frenchmen. Went from 155/90 to my norm now is 108/65.. my last doctors visit 90/60 the nurse took it 3 times. And my cholesterol went down 40 points to 204. All other blood markers improved dramatically.
I listen to Dr. Robert Lustig and he says that lowering sugar in the diet does much more to lower blood pressure than lowering salt in the diet.
Can you please share what you eat, I'm low carb carnivore, meat and egs 98% but for some reason my BP is high and wont get down, 150/100 is in the morning. This drive me crazzy, I use to have high blood pressure but I was obese and metabolicaly unhealthy I fix everything except BP and don't know what to do anymore. Maybe I should include plants in my diet at the end, there is so many ppl fixing BP on pure carnivore diet but here I am desperate and don't know what to do anymore :( :( :(
I did strict keto for 2 years. Lost 35 lbs. I was never a fat guy. Blood pressure Went from 155/90 to last visit 90/60 my normal at home is 105/65. Lost 6 ins off my waist, now I’m at the weight and waist I was in my 20s. I’ll be 70 in a few months. No longer prediabetic, all my blood markers are perfect. And no longer have acid reflux. In fact acid reflux that I had for 2 decades went away in 2 weeks. Haven’t even had heartburn in 4 years. Eat very clean, cook all my own food. I had have some bread and pasta on occasion but keep track of my glucose levels almost daily.
3 things I stay away from are rice, potatoes and sugar. When I was strict keto I had a lot of extra fat. Now I eat normally, what ever fat is in my food. I haven’t gained or lost a pound since.
I am reading on page 14 (Why we get sick) :"...One of the ways that insulin increases blood pressure is through its action on the hormone aldesterone. Not often discussed, aldesterone has an important role in heart health..." 👍
Many thanks for the discussion!!
I read that too and suddenly re!lized why i had hormonal acne for 20 years and why spironolactone worked. I immediately started IF and went keto and no more acne.
It's not just about salt, but managing the balance between sodium and potassium which is equally as crucial
And sugar causes sodium to retain and potassium to deplete.
Dr. Bikman, the Greeks are Eastern Orthodox (as am I). During Lent, the fast is "vegan plus fish." No products from warm-blooded animals (no butter, no milk, etc.) Moreover, on some days of Lent, oils are not allowed, either. :-) So it's much more than "no meat."
That's very telling. A break away from these foods hmmm...
Actually, it's vegan plus seafood (shellfish, prawns, octopus, calamari etc.) NOT fish, because fish have blood. One way to visualize this: you can have lobster every day, but you can't have butter on it.
On low carb 4 years now. Eating more saturated fat the last 4 years then Frenchmen. Blood pressure Went from 155/90 to my norm now is 108/65.. my last doctors visit 90/60 the nurse took it 3 times. And my cholesterol went down 40 points to 204. All other blood markers improved dramatically.
I had mild (medicated) hypertension that normalised and I ceased meds in 5-7 days of starting keto. I now run at 105-110/65-70
Me too..
Re Greek diet: to compound those researchers' felony -- the Greek diet is heavily lamb-based -- lamb is very fatty meat, much fattier than beef -- although, done on a spit, it will lose quite a lot. (YUM to Greek lamb!) Also fish (being near the sea + islands).
By the time fish hits arizona it will lose its vitamins lol
@@65vwbug87 Jeez, mate, if I had to swim from Greece to Arizona I'd be short of a lot more than vitamins!😁🦘🙃😂
Brilliant! Again!
Not only was the celebration of Lent at that time but Fat Tuesday originally was the tradition of tossing out of fats in the form or cooking oils that were rancid on an annual basis.
this valuable information really should translate as guidelines for all diet plan that approved by clinical dietietian guidelines
Keto is life ! 100%
Outstanding information
Not only that, but this Dash study comparison done in 2016 (minutes 10-13) the successful arm apparently ate dairy and got those good results. I find this interesting. When I follow Dr. Westmans famous page 4, I’m supposed to limit cheese. Perhaps cheese and cream are ok for metabolic health, maybe limited for weight loss?I wonder.
The right program on an elliptical also gives lower blood pressure 😊
Diabetics need extra salt
Because diabetics have insulin resistance and thus hyperinsulinemia leading to sodium retention, they do not need extra salt intake! As their hyperinsulinemia is corrected their salt intake can be increased accordingly.
Re BP -- I'm interested to know why no one seems to care about DIASTOLIC (which is much more stable) and seem to focus on SYSTOLIC (which shoots up and down and is much harder to measure reliably). They seem to say things like "both are important" but then focus on the upper number. What do you think, Ben? Anecdotally, I believe that in Germany they focus more on diastolic. (On keto/ketovore my S. doesn't seem to have dropped much but my D. has dropped from 80 to low 60s. Any idea why that might be?Also I get great 'whitecoat' hypertension when doc is measuring -- S. goes up but D. remains low).
Insulin retains sodium which increases osmotic pressure in the blood. This keeps water and blood volume, hence the diastolic blood pressure. Systolic pressure is mainly governed by the cardiac output and peripheral resistance (diameter of arterioles or small arteries). When you are being measured for BP your heart beats faster and especially more forcefully (being nervous) thus higher systolic BP (white coat syndrome). The blood volume doesn't change and so does the diastolic blood pressure through this mechanism. When we are on high carbs consistently the glucose beyond metabolic need will be stored (converted into fructose through the polyol pathway then fat). In the process uric acid is created and this inhibits arterial nitric oxide synthase leading to reduced nitric oxide (NO) production. NO is a potent vasodilator. This is a major metabolic link between diabetes and hypertension. The other major link is through high carbs induced hyperinsulinemia (and subsequent sodium retention). The experts failed to put the pieces together to form a picture so that layman audiences can see. Hopefully I have helped some audiences see this picture.
@@Mr-hn2bp Thank you SO much for this. Yes, it is weaving together all the bits of info we think we understand but actually if put to the test really don't. I see a lot of confident parroting of stuff I recognise as "straight out of Bikman" or "straight out of Chaffee" - a roomful of instant experts without any actual grounding in the science themselves. So I am very grateful that you took the time to explain this in a connected way for me. 🥰
PS I have been experimenting with NO breathing (nitric O, not holding my breath 😏) and seeing whether it drives up saturated O2 levels. It DOES. I haven't yet run a series of N=1 on doing the same thing then checking BP after the NO breathwork but I must do that. Cheers and thanks again. 🙏
@@Mr-hn2bp PS been carnivore for 3.5 years now. My insulin is really low. The lab adds a note about typical T1D and my doc laughs. Also my trigs are 0.7 consistently now. Thanks to meat.
@@Mr-hn2bp I am at 20gms or less of carbs and still have high blood pressure. Also have had gout attacks in the past. Maybe I should stick to my cherry extract to help keep down uric acid in order to see my bp go down.
@@Jayla-dj2gjUp your protein maybe, meat compounds such as creatine citrulline arginine all vasodilate and improve cardiovascular health. People focus on high low carb versus fat and forget that protein has its own metabolic effects as well
Same here - just a weird light…😊
Lower carbs rocks
Correct me if have a misunderstanding about this, but doesn’t a (higher) fat diet clog/block the insulin receptors creating insulin resistance? Sincere question here.
This is opinion on other side of metabolic professionals, one blame fat other sugar but both agree SAD diet is the worst choice.
Agree absolutely on the SAD diet. This is why ANY diet regime works positively for a while at least. That is, it is at least type of fast from the processed and ultra processed foods that caused weight gain, diabetes etc.
Sugars/carbohydrates are interesting in that they work differently in the body depending on the context of other foods consumed. By themselves, it is more difficult to overeat them as we quickly tire of too much sweet.
In the presence of (or as part of) fatty/greasy foods (dairy sweets, commercial chocolate, sweet pastries or deep fried donuts, sauces etc) one can consume a much higher amount. Add that to the original comment regarding the blocking of insulin receptors and one has a recipe for inflammatory diseases from diabetes to cancer.
@@jemandthemystery there is many opinions on this subject. Insulin resistance is a construct, we can’t measure it directly but rather calculate something like HOMA IR. Professor Bart Key explains that “insulin resistance” is caused by triggering Randal Cycle to often. Ben Bikman explains that fat cells are full and having hypertrophic ability so they can’t grow anymore and as they are big they suffer from malnutrition and inflame because they are far from vessels, also fat become visceral because fat cells refuse to take it anymore. Dr. Pete again teaching about Polyol Fructose-Uric-Acid pathway as main driver for metabolic disease. There are ppl with completely healing as vegan as carnivore as keto. In my opinion we should not mix fat and high glycemic carbs, this fits in all of those stories I mentioned.
@@manojlogulic4234 I agree, it is the mixing of the two that causes the most metabolic problems
I’ve been strict clean
Keto for two years, I have a collection of fabulous recipes, my weight is reasonable and my blood tests are good, but I’m starting to get tired of thinking and planning around keto. Why?
@@65vwbug87 why?
@@65vwbug87 Agreed. The strict keto diet is short term to achieve a healthy weight, which in itself, offsets other severe disease. I take supplements and I’ve also raised my carb intake to include a wider range of fruits and vegetables. Keto is not just about not eating cake. Those who understand keto also balance out their macros and micros - unfortunately, a lot of people don’t research it, nor do they understand the idea behind keeping insulin low and just do it as a fad.
@@65vwbug87 PLEASE post where we can find proof of what you are saying. There are many many people living healthy lives with NO veg, and NO fruites - literally zero carbs and they have been doing it for years with NO health issues of deficiencies. Therefore, I call BS concerning your information you put forth. I've been strict keto for a year (so far) and my blood panel tests have greatly improved. I have spent over 2000 hrs doing research - mainly from scientific studies. Getting insulin levels low should be the primary goal of everyone, IMO.
@Ann Etcell-Ly you WILL go through periods of being tired of planning, weighing, measuring, etc. It's a matter of mental discipline. Many people eat carnivore - which enables most of them to stop measuring
I did strict keto for 2 years. Lost 35 lbs. I was never a fat guy. Blood pressure Went from 155/90 to last visit 90/60 my normal at home is 105/65. Lost 6 ins off my waist, now I’m at the weight and waist I was in my 20s. I’ll be 70 in a few months. No longer prediabetic, all my blood markers are perfect. And no longer have acid reflux. In fact acid reflux that I had for 2 decades went away in 2 weeks. Haven’t even had heartburn in 4 years. Eat very clean, cook all my own food. I had have some bread and pasta on occasion but keep track of my glucose levels almost daily.
3 things I stay away from are rice, potatoes and sugar. When I was strict keto I had a lot of extra fat. Now I eat normally, what ever fat is in my food. I haven’t gained or lost a pound since. Being retired had helped keeping me strict but now I don’t feel I need to be that strict. Once you get to where you want be my feeling is eat well and what I want and just keep tabs of what’s going on in my body. I am genetically prone on both sides of my family to diabetes. Really bad diabetes. Grandma lost both legs to it. If you have will you have the way.
as