Nourish Balance Thrive

Dominic D’Agostino is an assistant professor at the University of South Florida. His main area of interest is metabolic therapies focusing on oxygen toxicity (seizures), epilepsy, neurodegenerative diseases, brain cancer and metastatic cancer. Recently his research has been focused on understanding the anticonvulsant and neuroprotective mechanism of a ketogenic diet and ketone esters. A ketogenic diet has been an area of resurging focus among high performance athletes and that’s the reason Christopher has him on the show today. In this conversation they dig into the details of what ketones are, how and when the body produces them, how they are an excellent source of energy for athletes, and much more. What is a ketogenic diet? Dr. Russell Wilder first developed ketogenic diets at the Mayo Clinic in 1924. Despite being highly effective in treating epilepsy, they fell out of fashion due to the surge in new anti-seizure medications in the 1940s. Ketogenic diets are high in fat, moderate in protein, and very low in carbohydrate. This special macronutrient partitioning changes the way your body uses energy. Ketones are a form of stored energy produced by the liver from fatty acids. Today’s guest, Dominic D’Agostino, chats with Christopher about the production and metabolism of ketones, and how athletes seeking higher performance can utilize a ketogenic diet for athletic performance. How a ketogenic diet can help elite athletes perform better. Dominic D’Agostino has been a powerlifter and weight trainer for years. His interest in athletics and sports has perfectly combined with his role as a researcher to provide valuable insights into the important role ketone bodies play in high-performance athletics. Dominic hopes to bring his research into the athletic realm for use as a tool for elite athletes to use to shape their diet in a way that maximizes performance through the production of ketones. There’s a ton of promising research and great insights shared in this episode, so make sure you block out some time to listen to the entire thing. Dealing with insulin related blood issues with a ketogenic diet. For athletes and nonathletes alike, blood sugar issues can be a significant problem. Spikes or dips in blood glucose levels create all kinds of symptoms, from shakiness and weakness to headaches, dizziness, and complete lack of energy. Dominic has discovered that a ketogenic diet improves insulin sensitivity, thereby improving the regulation of blood sugar. If you struggle with blood sugar issues, it will be worth your time to listen to this episode. Ketogenic diets and weight loss. Dominic likes to say that “ketones keep the brain happy even when you are in a calorie deficient state.” Appetite regulation is incredibly complex, but Dominic has noticed both anecdotally and in the literature that being in the state of ketosis makes it very easy to regulate your appetite. Regulate appetite and the weight stays off naturally. Here’s the outline of this interview with Dominic: [0:05] Introduction of Dominic, assistant professor at the University of South Florida. [0:30] The relationship of ketones that are connected to insulin issues. [1:55] Nutritional ketosis: What are ketones and how are they produced in the body? [4:20] How do ketone bodies prevent seizures? Do we really know? [6:29] How Dominic came to be interested in ketone bodies and their relationship to seizures. [8:53] Are ketones at all helpful in dealing with traumatic brain injuries or mental performance? [12:31] Dominic’s interest in promoting the use of ketones for elite athletes. [13:35] What is going on in the body when it begins using ketones for energy? [16:40] Does the ketogenic diet involve a flood of stress hormones or not? [19:06] Dominic’s advice for those who want to try a ketogenic diet. [19:38] Is a ketogenic diet stressful to the body in the long term? [24:24] What does Dominic mean by “increased sensitivity” that could occur in the ketone adaptation process? [28:29] Why athletes who want to try a ketogenic diet should take a few months to try it out and the importance of tracking foods and glucose levels. [32:13] The enormously helpful tool of a glucometer and the benefits Christopher has seen in using Ucan Superstarch. [33:08] How does a ketogenic diet reduce oxidative stress? [36:11] How does MCT oil work and what are the problems with them? [40:12] MCT is able to cross the blood-brain barrier for use in energy production. [41:19] How a ketogenic diet is beneficial for weight loss. [42:43] Could there be a problem with athletes who are eating a ketogenic diet and burn up a ton of calories in a workout but don’t eat afterward because they’re not hungry? [44:27] What are the different types of ketone supplements available? [46:19] Why ketone esters are a great potential source of ketogenic supplementation but are not available yet. [49:09] One problem of ketone levels being too high. [49:36] Why does ketone supplementation cause glucose levels to drop immediately? [52:19] For an athlete who’s aiming for ketosis, is it good to keep some carbohydrates in the diet? [53:11] How is that different for a strength based athlete (powerlifters, crossfitters, etc.) RESOURCES MENTIONED IN THIS EPISODE A glucometer Post exercise ketosis UCAN Superstarch MCT Oil Bulletproof Brain Octane Beta Hydroxybutyrate mineral salt (KetoForce) Interview with Patrick Arnold PEOPLE MENTIONED IN THIS EPISODE Jeff Volek of Ohio State University Dave Asprey Chef Rachel (Rachel Albert)

Ashley Mason, PhD is a clinical psychologist and research fellow at UCSF. Her primary research interests focus on food-craving experiences, stress-induced eating, and reward-based eating. She is currently using ecological momentary assessment (EMA) methodologies so as to develop targeted interventions that (1) increase awareness and understanding of food craving experiences, and (2) de-couple the experience of craving from the action of indulging cravings. She is currently examining a biological probe as an index of a tendency to engage in reward-based eating. Ashley is part of the team conducting the PCOS Paleo study. The crowdfunding project has now come to an end, and even though they didn’t reach their target the study will still be taking place. You can still donate by emailing them. Ashley provided some wonderful insight into addiction, food cravings and food reward.

Author, blogger and podcaster Evan Brand is currently studying to become a Nutritional Therapy Practitioner through the Nutritional Therapy Association. You can find him over at notjustpaleo.com. Evan’s story began in 2009 after refusing prescription medicine for the treatment of his depression and IBS. Distrust of mainstream medicine, great information from Mark’s Daily Apple and a gluten-free, high fat diet led to complete resolution of these issues. He went on to gain 45lb whilst maintaining 12-13% body fat. Photoperiod, stress reduction and sleep would all turn out to be instrumental in achieving this amazing turnaround, the details of which are catalogued in Evan’s new guide REM Rehab.  

Caryn Zinn is a senior lecturer and nutrition researcher at Auckland University of Technology's Human Potential Centre. She is also a NZ Registered Dietitian and has a private practice where she consults with clients with varying needs, ranging from general health to chronic disease to athletic performance. In a case study design, five multi sporters underwent a 10-week ketogenic dietary intervention. Outcome variables related to sports performance, body composition and feelings of well-being, and were measured at baseline and at 10 weeks. All athletes reduced their body fat (range: 20-37.4mm using sum of 8 skinfolds), but experienced performance decrements. These expected findings will be discussed along with the unexpected findings of improved well-being. Despite performance decrements, athletes were keen to continue to simulate low carbohydrate high fat eating habits in the future as a result of the unexpected health benefits that they received from this dietary regime.

Heart Rate Variability (HRV) expert Jason Moore is the co-founder of EliteHRV, an app for iPhone and Android that tracks sleep patterns, workout patterns, mood and more. After being impressed by Jason’s AHS presentation I was equally impressed by the app, and it’s now something I use every day.  

In this episode I was delighted to be joined by Dr Lynda Frassetto. Lynda is a medical doctor and Professor of Medicine and Nephrology at the University of California San Francisco. She is the director of a clinical research center at UCSF, supervises patient care at three of the University’s hospitals, and helps teach courses on improved communications and behavioral stress modification techniques. Polycystic ovary syndrome (PCOS) affects up to 8,000,000 women in the US alone. Women with PCOS are often unable to become pregnant, and are at increased risk for obesity, depression, and cancer. We don't understand all the causes of PCOS but we know that it is closely related to insulin resistance. And one of the best ways to treat insulin resistance is diet! As of writing there are just 9 days left for you to help fund a groundbreaking study into the efficacy of diet for treating PCOS. If like me you’ve been wondering how you might give back to the Paleo community, here’s your chance. Donate to the PCOS Paleo Diet Study »

Another dietary champion episode with author, blogger and ketosis expert Jimmy Moore. Find out how Jimmy was able to permanently lose 180lb over at his blog or better yet, head over to Amazon and treat yourself to a copy of his new book, Keto Clarity, just out today. Hear Jimmy debunk the the myths concerning ketogenic diets and cortisol, thyroid, fatty liver disease.

In this episode we were delighted to be joined by author, blogger and autoimmunity expert Sarah Ballantyne, better known as The Paleo Mom. Adopting the Autoimmune Paleo Protocol was the first step I took towards regained my health and fitness, so having Sarah on our show was really quite something. Since the AIP diet focuses on maximizing nutrient density whilst simultaneously avoiding exposure to potentially allergenic or toxic food, it’s still pretty much what we as a family eat today. Join us as we talk to Sarah about ketogenic diets, adrenal fatigue syndrome, her forthcoming book "The Paleo Approach Cookbook: A Detailed Guide to Heal Your Body and Nourish Your Soul" and much, much more.

Daniel Kalish, D.C., is a pioneer, having developed his own model of Functional Medicine founded on 20 years of successful clinical results while working with over 8,000 patients in his private practice. He has certified over 700 practitioners worldwide in The Kalish Method which solves patient challenges through a proven lab based mentorship program addressing the three key areas of Hormones, GI and Detoxification. He has trained practitioners from Dr. Mercola's medical staff to Mayo Clinic physicians in Kalish Method functional medicine protocols. Dr. Kalish received his B.A. in Physiological Psychology & Philosophy from Antioch College in Ohio and completed his Chiropractic degree in California. He also studied at the University of London and conducted research with biochemist Dr. Robin Monroe at Cambridge University. His studies led him to mentoring with renowned psychiatrist Dr. R.D. Lang utilizing drug-free treatments for schizophrenics. More recently, Dr. Kalish proudly served as an advisor to the Honorable Patrick Kennedy and participated in the first One Mind For Research conference held in Boston in 2011 where 200 of the nation’s top neuroscientists gathered to form a unified front to promote research on brain disorders. He is the author of two books, The Kalish Method: Healing the Body Mapping the Mind and Your Guide to Healthy Hormones and is a frequently requested speaker for health summits across the United States. See the sample result discussed in the interview.

UCAN Superstarch has been an extraordinary tool that allowed me to make the transition from sugar burning age grouper to ketogenic pro. Registered Dietitian and Director of Nutrition at UCAN Seth Bronheim explains why Superstarch works so well and why it’s not just for athletes. [00:00:33] UCAN Superstarch is a high molecular weight non GMO cornstarch [00:00:57] Peter Attia's presentation [00:01:26] I found UCAN as a partial solution for pre-diabetes [00:01:49] Initially a gram for gram replacement for maltodextrin [00:02:15] Genova Diagnostics Organix Profile [00:02:18] Carnitine deficiency [00:03:00] UCAN is a carbohydrate that doesn't knock me out of ketosis [00:03:20] Who can benefit from UCAN [00:03:42] Slow heat elongates the carbohydrate [00:04:03] UCAN is actually a food not a supplement [00:04:27] Originally developed as a solution for glycogen storage disease [00:04:49] UCAN requires less of an insulin response [00:05:03] Also great for people that can't stop to eat [00:05:20] Insulin controls adiposity and high levels block fat burning [00:06:01] UCAN works for anyone trying to stabilize blood sugar [00:06:22] Adrenal Stress Profile test for cortisol [00:06:57] The brain doesn't need carbohydrate in the amounts commonly found in food [00:08:27] There's no food that provide carbohydrate in the form found in UCAN [00:09:04] Fructose is low glycemic but cannot provide the sustained release of carbohydrate [00:10:21] High protein diets lack an energy source [00:11:22] UCAN was a key component to my transition to being a fat burner [00:11:41] What foods work best with UCAN? [00:13:13] UCAN smoothie with coconut oil and whey protein isolate [00:14:50] All is not lost even with high carbohydrate foods [00:15:28] Bacon and eggs is a great choice of breakfast but the whey smoothie could be great for travelling [00:16:21] Large molecules move through the stomach very quickly [00:16:39] Tropical Orange UCAN as an alternative to orange juice [00:18:01] Is the UCAN business model flawed? [00:18:28] UCAN becomes more effective over time [00:19:15] If you're not in ketosis you must have a source of glucose [00:19:37] Higher intensities still require glucose [00:21:33] Finding something that works and then taking it to the extreme [00:22:13] The upper limits of dose [00:22:33] For 60 to 90 minutes, 1 - 2 scoops. For longer than 120 minutes, 1 scoop every 90 minutes [00:23:24] Ironman athletes can use 11 packets! [00:24:02] The trick is to figure out your need in training [00:24:18] 1 scoop per hour for 6 hours gave me horrendous gas, but hey that's just me! [00:25:31] Artificial sweeteners and insulin [00:25:53] There's a small amount of artificial sweetener in UCAN but they're moving towards natural sweetener [00:26:29] Insulinogenic effect is negligible at these low doses [00:26:48] UCAN started with sports teams [00:27:18] No sugar based sports drink claims mental clarity as a potential benefit [00:27:43] Lifetime Fitness [00:28:11] An alternative to desk draw snacking [00:28:36] What is it about coffee? [00:29:58] Great for personal trainers [00:30:32] UCAN and ketogenic diets [00:31:44] UCAN is a great tool for transitioning to a ketogenic diet [00:32:28] Going really slow saved me the deleterious effects of the keto adaptation phase [00:33:03] Corn and secretory IgA testing [00:34:10] If you have a known allergy to corn, UCAN might not be for you [00:34:27] Often it's the GMO that causes trouble [00:34:47] I know I'm sensitive to corn but UCAN is fine [00:35:10] Pays to be cautious [00:35:47] Remove all the potential triggers and then experiment [00:36:36] Sipping or one serving all at once is fine [00:38:07] UCAN electrolyte mix [00:38:41] Ketogenic diets tend towards electrolyte depletion [00:38:59] Storing UCAN [00:39:26] Hydrapak SoftFlask [00:39:38] Only the plain UCAN separates [00:40:28] Just bring the packets on longer rides [00:40:47] Limitations of UCAN [00:41:59] Mixing UCAN with Bulletproof MCT oil