Nicolette: 0:01

Welcome to the Health Pulse, your go-to source for quick, actionable insights on health, wellness and diagnostics. Whether you're looking to optimize your well-being or stay informed about the latest in medical testing, we've got you covered. Join us as we break down key health topics in just minutes. Let's dive in.

Mark: 0:22

Welcome to the Deep Dive. Today we're tackling a topic that's well. It's everywhere usually linked to quick weight loss, right, but the guide we're diving into suggests its real power is somewhere much more fundamental your metabolism.

Rachel: 0:39

That's exactly right. We've been digging into this practical guide on the ketogenic diet and it really focuses on the metabolic health angle. It goes way beyond just the surface level stuff, you know, getting into the why behind it all.

Mark: 0:51

Okay, so let's unpack this. Our mission today for this deep dive is really to cut through all that noise. We want to understand this strategy from the inside out. What is the ketogenic diet exactly? How does? It actually work for metabolic health? Specifically, what foods should you focus on? What are the commonogenic diet? Exactly? How does it actually work for metabolic health? Specifically, what foods should you focus on? What are the common mistakes people make that you really need to avoid?

Rachel: 1:10

Yeah, those are key.

Mark: 1:11

And, crucially, who might really benefit most from trying this. We want to help you navigate all this information effectively.

Rachel: 1:19

And, like you said, really shine a light on those powerful metabolic effects, because often those are the lasting benefits people feel. Sometimes they even overshadow the number on the scale. This dive is about understanding that underlying shift your body can actually make.

Mark: 1:33

Okay, so let's start right at the beginning, At its core. What defines the ketogenic diet?

Rachel: 1:39

Fundamentally, it's a low-carbohydrate, high-fat way of eating.

Mark: 1:43

Low-carb, high-fat, got it.

Rachel: 1:44

And the main goal really is to switch your body's primary fuel source. So, instead of running mostly on glucose from carbs, which is what most people do Exactly you shift towards burning fat for energy instead.

Mark: 1:57

And when you really cut down those carbs I think the guide mentioned typically under 50 grams a day.

Rachel: 2:02

Yeah, for most people, that's the ballpark. When you do that, your body enters this state called a nutritional ketosis. Okay, nutritional ketosis, right. So carbon take is super low, insulin levels drop way down and then your liver starts breaking down fat. It converts that fat into molecules called ketones.

Mark: 2:19

Ah, ketones.

Rachel: 2:20

The main one people talk about is beta-hydroxybutyrate, or BHB for short.

Mark: 2:25

BHB Okay, yeah, I've definitely heard that term thrown around. And these ketones, they become the fuel.

Rachel: 2:31

Precisely. They're pretty amazing actually. They can cross the blood-brain barrier. Fuel your brain.

Mark: 2:36

Which normally runs on glucose.

Rachel: 2:38

Mostly yeah, but ketones are a great alternative fuel for the brain and they also become a major energy source for your muscles and other tissues. It's like giving your body and brain a different kind of high octane fuel.

Mark: 2:51

So it's not just any low carb diet then it's specifically high in fat to really push that ketone production.

Rachel: 2:57

That's the absolute key distinction. Yeah, the guide lays out the typical macros You're looking at maybe 70, 75 percent of your calories coming from fat.

Mark: 3:06

Well, that's high.

Rachel: 3:07

It is Then about 20, 25 percent from protein and only 5, 10 percent from carbs. That significant amount of healthy fat is crucial. It's what fuels you when the carbs are gone and what sustains ketosis.

Mark: 3:19

And one thing a lot of people seem to notice pretty early on is feeling less hungry. How does that fit in?

Rachel: 3:25

Yeah, that's a big one. When you're primarily burning fat and ketones, your blood sugar becomes much more stable. You don't get those sharp spikes and then the inevitable crashes you often get after high carb meals.

Mark: 3:37

Right, the energy roller coaster.

Rachel: 3:38

Exactly, and fat itself provides this really stable, long lasting energy, so that stability just naturally dials down those dramatic hunger swings. You get better appetite control, often without feeling like you're constantly fighting cravings.

Mark: 3:51

Okay, so that's the what. Now I want to dive into the why it's powerful, especially for metabolic health, Because this guide really hammers home that weight loss is often just like a side effect of these deeper changes.

Rachel: 4:04

Absolutely. This strategy really gets at some of the root causes of metabolic problems, particularly issues revolving around insulin resistance.

Mark: 4:13

And the first big benefit our source highlights is improving insulin sensitivity.

Rachel: 4:18

This is huge. I mean, insulin resistance is at the core of so many chronic health issues today. When you significantly lower your carb intake, your fasting insulin levels drop and your cells become more responsive, more sensitive to the insulin that is there, and this often happens quite quickly.

Mark: 4:35

Even before major weight loss.

Rachel: 4:36

Yeah, sometimes even before the scale budges much. It's a direct effect of lowering the glucose load.

Mark: 4:42

The guide mentioned a clinical trial finding that honestly sounds pretty incredible. In one study, 94% of participants with type 2 diabetes were able to reduce or even completely get off their insulin medication after a year on keto 94%.

Rachel: 4:57

I mean, just imagine that it really underscores the therapeutic potential this approach can have. Obviously this needs to be done with medical guidance, especially for T2D, but it shows you can potentially retrain that metabolic function.

Mark: 5:11

Wow, okay. So beyond insulin, the source talks about enhanced mitochondrial function and energy. They use this phrase, ketones, as a cleaner burning fuel. What does that mean?

Rachel: 5:20

Yeah, that's the idea. Your mitochondria they're the little power plants inside your cells creating energy, right, right. When they burn ketones for fuel, they seem to produce fewer reactive oxygen species. You can think of it like less cellular exhaust or pollution compared to burning glucose. So this cleaner energy production is thought to be better for overall cellular health, especially in high energy organs like the brain and heart, and this might be why so many people report, you know, increased mental clarity, better focus and more stable, sustained energy once they adapt.

Mark: 5:54

And reduced inflammation is another key benefit mentioned. How does keto help with that?

Rachel: 5:58

Well, first off, just avoiding those big blood sugar and insulin spikes you get from high carb foods. That alone removes a major driver of inflammation for many people.

Mark: 6:07

Don't sense.

Rachel: 6:08

But what's really fascinating and a key point from the guide is that ketones themselves, especially that BHB molecule, they aren't just fuel, they actually act as signaling molecules.

Mark: 6:18

Signaling molecules. How so?

Rachel: 6:20

They can directly influence gene expression and cellular pathways. Specifically, BHB has been shown to inhibit an inflammatory pathway called the NLRP3 inflammasome.

Mark: 6:30

NLRP3.

Rachel: 6:31

Yeah, it's a major player in the body's inflammatory response. So by blocking that, ketones exert a direct anti-inflammatory effect beyond just the blood sugar control.

Mark: 6:40

That's really cool. The ketones are doing more than just providing energy. Ok, and then there's appetite regulation again, but framed as a metabolic benefit leading to store fat.

Rachel: 6:49

Ghrelin, often called the hunger hormone. It tends to be lower when you're in ketosis, so all this together makes it much easier to eat until you're satisfied and naturally end up consuming fewer calories over time, often without deliberate restriction. That's what leads to sustainable fat loss.

Mark: 7:18

And finally, the guide notes improved lipid markers. For many people, though you mentioned, there's some nuance here.

Rachel: 7:25

Yeah, it's not always a simple picture with cholesterol. While it's true that LDL cholesterol the so-called bad cholesterol can sometimes go up in certain individuals on keto and that's definitely something to monitor with your doctor, the guide highlights that keto typically leads to really positive changes in other crucial lipid markers. Triglycerides usually plummet, which is great.

Rachel: 7:46

That's a big one Huge HDL the good cholesterol often goes up and maybe most importantly, the ratio of triglycerides to HDL, which many experts now see as a really strong predictor of cardiovascular risk. That ratio tends to improve significantly for most people on keto.

Mark: 8:04

So even if LDL goes up a bit, the overall picture might be improving.

Rachel: 8:08

For many people. Yes, that TGHDL ratio is a key indicator of insulin resistance and metabolic health.

Mark: 8:14

Okay, so putting all this science into practice, what does a healthy ketogenic diet actually look like on your plate? Because the guide is really clear. It's not just, you know, piling on the bacon and butter indiscriminately.

Rachel: 8:25

Exactly A well-formulated keto diet, the kind focused on health, really prioritizes whole, nutrient-dense foods. You're aiming for low-carb, yes, but also high in essential nutrients and those beneficial anti-inflammatory fats.

Mark: 8:39

So what should people be emphasizing? What's on the yes list?

Rachel: 8:51

Focus on healthy fats that means things like olive oil, avocado oil, coconut oil, avocados themselves, grass-fed butter, ghee, even tallow, if you like it. Fatty fish are fantastic Salmon mackerel sardines. They give you great fats and those crucial omega-3s.

Mark: 8:59

And protein sources. What's ideal there?

Rachel: 9:01

Good quality animal proteins are staples. Think packed or raised meat, poultry, maybe some organ meats. If you're adventurous, eggs are great.

Mark: 9:09

Okay.

Rachel: 9:10

For vegetables, you got to stick to the non-starchy ones. We're talking leafy greens, spinach, kale, broccoli, cauliflower, zucchini, bell peppers, asparagus, that kind of stuff Right, the lower carb veg. Exactly, nuts and seeds are good too, but in moderation. Things like almonds, macadamia, nuts, chia seeds, flax seeds, walnuts.

Mark: 9:30

Moderation being key there.

Rachel: 9:31

Definitely, and full fat dairy if you tolerate it. Well, Heavy cream, plain Greek yogurt, cheeses Again, watch portions and, of course, load up on herbs, spices. Use lemon lime for flavor.

Mark: 9:42

So the goal is low carb and nourishing your body, getting those micronutrients, the good fats.

Rachel: 9:46

Precisely, it's about nutrient density alongside the macronutrient shift.

Mark: 9:50

Which means you also need to know what to avoid, right. What actively kicks you out of ketosis or spikes insulin?

Rachel: 9:56

Absolutely Top of the list is obvious stuff sugar and anything sweetened sodas, fruit juice, candy, baked goods, all out.

Mark: 10:05

Grains are generally out too.

Rachel: 10:07

Yes, pretty much all processed grains bread, rice, pasta, cereal, tortillas. They're just too high in carbs.

Mark: 10:14

What about fruits and starchy vegetables?

Rachel: 10:16

Most fruits are too high in sugar for strict keto. Think bananas, grapes, mangoes, apples. Starchy vegetables are also out Potatoes, sweet potatoes, corn, peas. Most legumes too Beans, lentils, chickpeas. They pack too many carbs and you really want to be wary of processed low-fat foods, which often compensate with sugar or weird additives.

Mark: 10:37

Artificial sweeteners.

Rachel: 10:38

Also tricky. Some might be okay for some people, others can still impact insulin or gut health. Best to minimize them and definitely steer clear of those ultra-processed keto snacks or bars that might use junky oils or fiber tricks.

Mark: 10:50

Are there any foods that aren't totally off-limits but need careful limiting?

Rachel: 10:54

Yeah, berries are often okay in small portions Raspberries, blueberries, strawberries. They're lower in carbs than other fruits.

Mark: 11:00

Small portions, though.

Rachel: 11:01

Very small and, like we said, nuts and cheese, delicious, keto friendly, but incredibly easy to overeat, so portion control is absolutely critical there. Alcohol can definitely stall things. Your liver prioritizes metabolizing alcohol over producing ketones. Plus, many drinks have hidden carbs or sugars, so best to limit it, especially early on.

Mark: 11:24

It really sounds like consistency with those whole cleaner foods is way more important than aiming for absolute perfection or extreme restriction.

Rachel: 11:32

Totally. It's about building that foundation with nutrient-dense, real foods. That's what fuels those long-term metabolic benefits, not just hitting a macro target with processed stuff. Small deviations happen, but get back to the basics.

Mark: 11:45

Okay. So even if you have the right food list, starting something new like this, it can be challenging. The guide points out some common mistakes people make that can really trip them up.

Rachel: 11:53

Yes, absolutely, and knowing these up front can make that transition phase way smoother.

Mark: 11:58

The first one, and probably the one people hear about most, is not getting enough electrolytes, which leads to the dreaded keto flu.

Rachel: 12:06

Oh yeah, this is incredibly common and often misunderstood. When you drastically cut carbs, your insulin levels drop.

Mark: 12:12

Right.

Rachel: 12:13

And lower insulin signaled your kidneys to excrete more sodium, and water follows sodium, so you lose both Ah, so it's not like actual carb withdrawal sickness. Not really. No, it's primarily dehydration and mineral loss. That's what causes the fatigue, the headaches, the dizziness, muscle cramps, all those lovely keto flu symptoms.

Mark: 12:33

So the fix is actually pretty straightforward, but you have to be proactive.

Rachel: 12:37

Exactly. You need to consciously replace those lost electrolytes. The guide suggests adding about one to two teaspoons of sea salt or pink salt throughout the day, maybe in water or just salting your food.

Mark: 12:48

well, OK, sodium is key.

Rachel: 12:50

Sodium is number one. Then also focus on potassium avocados, leafy greens, mushrooms are good sources and magnesium. Pumpkin seeds are great, or maybe a supplement. And drink plenty of water, of course, but remember it's the minerals lost with the water that cause the symptoms. Fixed electrolytes and the keto flu often disappears or is much milder.

Mark: 13:11

OK, good tip. Mistake number two eating too much protein. Now, how is protein a problem? I thought protein was good.

Rachel: 13:19

Protein is essential, absolutely. You need enough for muscle maintenance, satiety, all that, but on keto, if you consistently eat excessive amounts of protein.

Mark: 13:29

More than your body needs for repair and function.

Rachel: 13:31

Right. Some of that excess protein can be converted into glucose by your liver. There's a practice called gluconeogenesis.

Mark: 13:37

Gluconeogenesis OK.

Rachel: 13:39

For some individuals, especially if they're quite insulin resistant or just starting out that extra glucose production can be enough to slightly raise insulin and potentially blunt ketone production or even kick them out of ketosis.

Mark: 13:51

Ah, okay, so it's not high protein, it's moderate protein. On keto Exactly.

Rachel: 13:55

Keto is high fat, moderate protein, very low carb. The guide suggests aiming for roughly 0.6 to maybe 1.0 grams of protein per pound of your lean body mass. Prioritize getting your energy from fat.

Mark: 14:09

Got it. Mistake number three relying too much on processed keto foods.

Rachel: 14:14

Yeah, we touched on this. The market is flooded with things labeled keto keto cookies, keto bars, keto cereals Right. But just because the label says keto doesn't mean it's actually healthy or good for your metabolism. But just because the label says keto doesn't mean it's actually healthy or good for your metabolism. Many use inflammatory oils like soybean or canola oil, questionable artificial sweeteners, weird fibers, and they often play games with net carbs that don't reflect how everyone's body responds.

Mark: 14:37

So they might fit the macros but not be metabolically helpful.

Rachel: 14:40

Precisely. They can sometimes trigger cravings, cause digestive upset or contribute to inflammation. The fix is simple really Build your diet around whole, real foods. Use those packaged keto items very sparingly as an occasional convenience or treat not as daily staples.

Mark: 14:54

Okay, mistake number four. This one seems counterintuitive, going too low in calories or too low in fat.

Rachel: 15:00

It does sound weird on a high-fat diet, right, but it happens a lot. People come from a history of low-fat dieting. They cut the carbs like they're supposed to.

Mark: 15:07

But they're still scared of fat.

Rachel: 15:08

Exactly. They're afraid to really embrace the fat, so they end up restricting both carbs and fat, and therefore calories, way too much. What happens then? You feel terrible Low energy, constant hunger Even though keto should suppress appetite poor sleep, maybe even hormonal issues down the line. You're basically starving yourself.

Mark: 15:29

So the advice is don't fear the healthy fats.

Rachel: 15:32

Please don't Add that olive oil to your salad or veggies. Choose the fattier cut of meat. Sometimes have the avocado. Eat until you are genuinely satisfied. Keto has this amazing built-in appetite regulation, when done right. Trust your body's signals, especially early on, rather than obsessively counting calories. You need enough fat for fuel and hormone production.

Mark: 15:53

Makes sense. Mistake number five feels really important for safety and tracking progress, not checking your health markers first.

Rachel: 16:00

Oh, absolutely essential, Especially if you have any existing health conditions like diabetes, high blood pressure, thyroid issues, or if you're taking medications. You really need to know your starting point.

Mark: 16:11

What kind of markers are we talking about?

Rachel: 16:12

Key baseline labs would be things like fasting insulin and calculating home AIR. Those tell you about insulin sensitivity. Hba1c gives you the long-term blood sugar picture a standard lipid panel, of course. K1c gives you the long-term blood sugar picture a standard lipid panel, of course. And checking kidney and liver function with basic enzyme tests is always wise before a major dietary change.

Mark: 16:33

And the guide mentioned. Getting these baseline labs is important.

Rachel: 16:36

Crucial, and it also makes tracking progress much more meaningful. You can see how things are changing internally. There are convenient ways to do this now, too, even home testing options like QLM that can make checking these specific metabolic markers easier.

Mark: 16:49

Good to know. And the final mistake listed in the guide giving up too soon.

Rachel: 16:53

Ah yes, Patience is key here. Your body needs time to adapt to this major fuel shift. You might start producing some ketones within a few days.

Mark: 17:02

But that's not full adaptation.

Rachel: 17:03

No, not at all. True metabolic adaptation, where your cells become really efficient at burning fat and using ketones for energy. That process takes longer, often four to eight weeks, sometimes more.

Mark: 17:15

Okay, so a month or two.

Rachel: 17:21

Yeah, and many people quit during those first few weeks, during that initial adjustment phase, they might feel some temporary fatigue or have cravings, maybe the keto flu if they didn't manage electrolytes.

Mark: 17:27

And they think this isn't working for me.

Rachel: 17:29

Exactly when, really, they might be just about to turn the corner and start feeling the significant benefits. They quit just before their body fully switches over to being a fat burning machine.

Mark: 17:39

So you really have to commit to giving it a fair shot.

Rachel: 17:41

You do. The advice is usually to stick with it consistently for at least four to eight weeks before you really evaluate how you respond and track more than just weight Track your energy levels, your mental clarity, your digestion, mood, sleep quality and, if possible, recheck those lab markers we talked about. Consistency is what builds those long-term metabolic wins.

Mark: 18:03

Okay, speaking of that initial phase, that four to eight weeks, what should someone actually expect to feel or experience in those first, say, two weeks, as their body is making this big metabolic switch?

Rachel: 18:15

Right, this is that keto adaptation period. Physiologically, a few things are happening. First, your body starts using up its stored glucose called glycogen. Glycogen holds onto water.

Mark: 18:26

Ah, so that's the initial water weight loss people talk about.

Rachel: 18:29

Exactly. You deplete glycogen, you lose water and electrolytes. That's happening Simultaneously. As your insulin levels drop because you're not eating carbs, your body gets the signal to start breaking down stored body fat. Ok, and the liver starts ramping up production of those ketones from fatty acids. Meanwhile, your brain and muscles are basically learning OK, less glucose coming in need to start using these ketones and fatty acids more efficiently. It's a real transition.

Mark: 18:56

And that's when those temporary symptoms the keto flu we discussed are most likely to pop up.

Rachel: 19:01

Yes, that first week or two is the main window for that. The fatigue, maybe a headache, feeling a bit foggy or irritable, some dizziness again, primarily tied to that fluid and sodium loss.

Mark: 19:13

So managing electrolytes and hydration is key during this time is key during this time.

Rachel: 19:17

Absolutely paramount. If you stay on top of sodium, potassium, magnesium and water intake, you can often minimize or even completely avoid those keto flu symptoms. They usually pass within a few days to a week as your body starts to adjust.

Mark: 19:31

How do you know if you're actually getting into ketosis? Are there signs?

Rachel: 19:34

There often are. Yeah, one of the biggest is usually a noticeable drop in hunger and cravings. Many people report much more stable energy levels throughout the day. Fewer of those afternoon slumps. Some notice a slightly fruity or metallic taste or smell on their breath. That's acetone, one type of ketone, being released.

Mark: 19:53

Interesting.

Rachel: 19:53

Increased urination can happen initially due to the water loss, and often people start to feel improved mental clarity and focus even within the first week or two once the initial fog lifts. And often people start to feel improved mental clarity and focus even within the first week or two once the initial fog lifts.

Mark: 20:03

And can you actually test for it to be sure?

Rachel: 20:05

You definitely can. There are a few ways. Urine test strips are cheap and easy to find. They may use ketones spilled in the urine.

Mark: 20:14

Are they reliable?

Rachel: 20:15

They're pretty good for confirming you're producing some ketones, especially in the first week or two. But as your body gets better at using ketones, you might spill less in your urine, so the strips can become less reliable.

Mark: 20:28

Indicators of depth of ketosis over time. Okay, what else?

Rachel: 20:30

There are breath meters that measure acetone on your breath. They tend to be moderately reliable for tracking trends.

Mark: 20:36

And the gold standard.

Rachel: 20:36

It's usually considered a blood ketone meter. It's similar to a glucose meter, but uses specific strips to measure the level of BHB, that main ketone in your blood.

Mark: 20:46

What level are you looking for?

Rachel: 20:47

For nutritional ketosis, the guide suggests aiming for BHB levels generally somewhere between 3.5 and 3.0 millimoles per liter m. All that range indicates your body is effectively producing and using ketones for fuel.

Mark: 21:02

And just to reiterate, getting into ketosis might happen in days, but that true metabolic adaptation where your body is super efficient at using ketones, it takes longer.

Rachel: 21:10

Exactly. That's the four to eight week time frame we keep mentioning. Getting ketones showing up on a meter is the first step. Becoming truly keto adapted, where your muscles, brain and other tissues are fully proficient at utilizing fat and ketones as their primary fuel. That's when most people experience the full range of benefits Sustained physical endurance, really stable blood sugar, peak cognitive function, mood stability all that good stuff. It takes time for the cellular machinery to fully adjust.

Mark: 21:39

Okay, this all sounds incredibly powerful, but the big question remains is the ketogenic diet right for everyone? The guide seems quite clear that, while it's beneficial for many, there are definitely situations where caution, or even avoiding it altogether, is necessary.

Rachel: 21:55

Absolutely. It's a potent therapeutic tool for metabolic health, but, like any tool, it needs to be used appropriately and personalized. It is definitely not a one-size-fits-all diet.

Mark: 22:03

So who tends to benefit the most according to the source? Where does it really shine?

Rachel: 22:07

The guide really highlights individuals struggling with insulin resistance. That includes people with prediabetes or type 2 diabetes.

Mark: 22:14

Though critically under medical supervision for T2D medical supervision for T2D Absolutely critical.

Rachel: 22:22

yes, Because medications, especially insulin or sulfonylureas, will likely need significant adjustment, often very quickly, to avoid dangerously low blood sugar.

Nicolette: 22:27

Right.

Rachel: 22:28

Also people with metabolic syndrome. That cluster of conditions like high blood pressure, high triglycerides, low HDL, abdominal obesity, non-alcoholic fatty liver disease often responds very well.

Mark: 22:39

Okay.

Rachel: 22:40

And then there's growing interest in evidence for supporting certain neurological conditions, things like migraines, potentially early cognitive decline and anyone looking to significantly reduce chronic inflammation markers or specifically lose visceral fat that dangerous belly fat often sees great results. Remember that 94% stat for T2D medication reduction. That really speaks to its power in those metabolic conditions.

Mark: 23:04

Okay, on the flip side, who needs to be really careful? Or maybe shouldn't do keto.

Rachel: 23:08

Yeah, there's a definite list Anyone with pre-existing kidney disease, especially chronic kidney disease, or a history of certain types of kidney stones. They need to be very cautious and work closely with a doctor. Keto changes, fluid balance and mineral excretion Gallbladder issues Also a consideration, especially if you've had your gallbladder removed. Digesting a very high-fat diet can sometimes be challenging. Might require specific support. Advanced liver disease is generally considered a contraindication.

Mark: 23:35

And type 1 diabetes.

Rachel: 23:36

Very high-risk category. People with type 1 diabetes are susceptible to a dangerous condition called diabetic ketoacidosis, DKA, which is different from nutritional ketosis. Trying a keto diet with T1D requires extremely close medical monitoring and expert guidance. It's not something to attempt casually.

Mark: 23:56

Okay, that's a clear warning. What about other groups?

Rachel: 23:59

Individuals with a history of eating disorders should approach keto with extreme caution or, more likely, avoid it entirely, due to its restrictive nature.

Mark: 24:07

Makes sense.

Rachel: 24:08

And it's generally not recommended during pregnancy or breastfeeding unless specifically advised and monitored by a healthcare provider, for a compelling medical reason. The nutrient needs are just very different during those times. Oh and unaddressed thyroid dysfunction is another area for caution. Keto can impact thyroid hormones, so getting thyroid function check first is important. This really underscores why talking to a qualified healthcare provider before starting keto is just non-negotiable.

Mark: 24:35

Especially if you're on meds.

Rachel: 24:37

Absolutely Medications for blood sugar, especially if you're on meds. Absolutely Medications for blood sugar, blood pressure, even mood stabilizers or diuretics. Dosages almost certainly will need adjustment, potentially quite rapidly, as your metabolism shifts on keto. Trying to manage that alone can be risky.

Mark: 24:51

And personalization is key, even for those who can do keto right. The guide mentioned nuances.

Rachel: 24:56

Definitely it's not rigid. For example, some women find they do better with occasional carb cycling or slightly higher carb intake around their menstrual cycle. Athletes might use a targeted keto approach, consuming carbs strategically around intense workouts. Older adults might need to consciously ensure slightly higher protein intake than the standard keto recommendation to preserve muscle mass.

Mark: 25:19

So it's about finding what works for your body.

Rachel: 25:21

Exactly and understanding your starting point helps with that personalization, getting those baseline tests. We talked about fasting insulin, hmair A1C, creatinine for kidney function, maybe a full thyroid panel gives you and your doctor crucial information to tailor the approach. And again, convenient options like QLM exist for getting those specific metabolic labs done.

Mark: 25:42

Okay, let's try and wrap this deep dive up. Then the ketogenic diet. Clearly it's much, much more than just the latest fad diet or quick way to drop a few pounds.

Rachel: 25:51

Absolutely Based on the guide we've been exploring, it really emerges as a powerful, research-backed nutritional strategy. It has significant potential for genuinely improving metabolic health, tackling insulin resistance head-on and helping restore energy balance in the body.

Mark: 26:07

It's about retraining your body.

Rachel: 26:09

Yeah, retraining it to use a different, very efficient fuel source fat and ketones and that fundamental shift can lead to some pretty profound changes in how you feel and how your body functions internally.

Mark: 26:22

And the keys to making it work, according to this guide, seem to boil down to a few things Consistency, especially early on. Right Personalization, adapting it to your own body, your health status, your lifestyle, and really learning to listen to your body's signals throughout that adaptation process. It's not about chasing some impossible standard of perfection or extreme restriction forever.

Rachel: 26:42

Couldn't agree more Focusing on those nutrient-dense whole foods, proactively managing electrolytes, especially during that initial adaptation phase, and giving your body enough time, sticking with it for those four to eight weeks At least, that's what seems to unlock those significant long-term benefits.

Mark: 26:58

Benefits like potentially regaining control over your blood sugar, dialing down chronic inflammation, achieving sustainable fat loss without feeling constantly hungry.

Rachel: 27:09

Exactly those are the kinds of outcomes people report when keto is done well and is appropriate for them.

Mark: 27:16

So if someone decides to embark on this journey, maybe working with their doctor, how do they really know if keto is working for them beyond? Just you know how they feel day to day.

Rachel: 27:25

Well, how you feel is important, but the most objective way is definitely by monitoring those key metabolic markers. We've discussed Tracking the data fasting insulin, your HOMA-IR score, your HbA1c, Monitoring your ketone levels, whether blood breath or initially urine, can confirm you're in the target state, and keeping an eye on your lipid panel. Triglycerides, HDL that TGHDL ratio alongside LDL gives you concrete feedback on how your metabolism is responding internally.

Mark: 27:58

And knowing those numbers can provide confidence.

Rachel: 28:01

Absolutely. It helps you see if you're achieving those deeper metabolic benefits, not just losing water weight, and, as the guide points out, convenient options for getting these specific labs done, like home testing services, can make that tracking process much more accessible for people wanting to follow their progress with confidence.

Mark: 28:17

Okay, and I think here's the thought from the source material that really resonated with me and kind of sums up the potential here.

Rachel: 28:22

Yeah, it's a powerful one. Your metabolism is not broken. With the right strategy, it can be retrained.

Nicolette: 28:31

Thanks for tuning into the Health Pulse. If you found this episode helpful, don't forget to subscribe and share it with someone who might benefit. For more health insights and diagnostics, visit us online at wwwquicklabmobilecom. Stay informed, stay healthy and we'll catch you in the next episode.