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Yes! Dr. David Perlmutter has recently been involved in research with the gut microbiome in relation to neurodegenerative disease and psychopathologies. His book is "Brainmaker: The Power of Gut Microbes to Heal and Protect Your Brain - For Life"

http://www.amazon.com/Brain-Maker-Microbes-Protect-Brain%C2%96/dp/0316380105/ref=sr_1_1?ie=UTF8&qid=1452273880&sr=8-1&keywords=Brainmaker

Anyway, he just happens to be one of the popular public heralds of this new information, but essentially, the message is that the microbial composition and diversity in the gut is responsible in large part for the production of essential hormones and neurotransmitters involved in the regulation of mood and function. The gut produces four to five times more serotonin, through the conversion of tryptophan by gut microbes, than the brain itself. Now, we all know that selective serotonin re uptake inhibitors are widely prescribed to alleviate depression symptoms, and they work by increasing the amount of circulating serotonin.

He goes on to recommend various treatments including aggressive probiotic regimens including specific microbes, probiotic enemas, and even FMT (Fecal Microbial Transplant).

In my experience, you can get the most benefit of probiotics by learning to ferment your own foods and eating fermented foods that can be purchased (unpasteurized and raw) from health-food stores. Fermented foods are a POWERFUL treatment for depression, as is a ketogenic diet (in the way it tends to suppress pathogenic bacteria through high fat intake and encourage the colonization of beneficial microbes). Broad-spectrum probiotics are very helpful as well, especially if you can summon the courage to... well... dissolve them in water in very high doses and squirt them into your rectum using an enema device. I've done it many times and felt the benefits of 1400 billion (not a typo) CFU probiotics taken by enema once daily for one week, in a huge way!

Depression is so very often linked to dysbiosis and you need to investigate this. Good luck.

Interesting, nicely researched.

One observation, it is reasonably well understood that excercising in ketosis does indeed raise heart rates as per “The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists”, see also The Art and Science of Low Carbohydrate Performance

Anecdotally this threw me entirely when attempting maffetone training (heart zone 2/3), I basically couldn't go slow enough until I found out you need to add 5-10 bpm to your heart rate if in ketosis, and then it worked fine. FWIW even though I'm pushing 50 I can comfortably maintain 190-195 bpm for a minute or more i.e. half my age according to 220-age handwavium.

Mechanistically, instead of just supplying oxygen to muscles in glycosis which just burn the glycogen already present (until you hit the wall), in ketosis the bloodstream has to mobilize fat, and until full fat adaption send it to the liver to be converted to ketones and then transport to the muscles, so unsurprisingly the heart has to work harder (after full adaption fatty acids can be used directly by muscles). On the flip side there are less nasty metabolites to clear which allows the heart and other muscles to run faster and longer.

Type 1 diabetic here. First off, that blood sugar is enemy #1 and is far more a threat than lipids. The fat intake, triglycerides, everything else needs to take a back seat. He needs to focus on a) cutting out high-carb foods entirely and sticking to meat/veggies and b) getting his insulin regimen under control, because it is clearly not. I'd encourage him to make the switch as quickly as possible, but to check blood sugar constantly and ALWAYS keep glucose tabs on hand. I had a lot of lows the first couple weeks, he might too.

The real expert on low-carb and type 1 is Dr. Bernstein. His book, "Diabetes Solution" goes over everything your friend needs to know to get started. He also has a youtube series. And, there is a group of type 1's following his approach, Type One Grit. Have him join the group for support.

Keep in mind, he will have diabetes forever. But low-carb can ensure that he never experiences spikes like that again, and keeps it at normal levels.

Kevin Bass, Evelyn CarbSane, Mic the Vegan, maybe Christopher Gardner. I like looking at presentations for different medical professional gatherings. Most still represent a very anti keto style. Nina Teicholz has been disinvited from an event because others didn’t want to be associated with her.

Anti-Keto/Contrarian Viewpoints

• How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger M.D. (2015, 2,541 reviews, 4.7 stars) - One Star Reviews - Critical Review
  
  
• The Low-Carb Fraud by T. Colin Campbell (2014, 21% reviews = 1 star)
  
  
• The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health by Thomas Campbell (2006) - One Star Reviews
  
  
• The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight by Dr. Walter Longo
  
  
• Diet Cults: The Surprising Fallacy at the Core of Nutrition Fads and a Guide to Healthy Eating for the Rest of Us by Matt Fitzgerald
  
  
• The Plant-Based Solution: America's Healthy Heart Doc's Plan to Power Your Health 2018 by Joel K. Kahn MD
  
  
• The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest by Dan Buettner
  
  
• Weight Watchers New Complete Cookbook
  
  
• In Defense of Food: An Eater's Manifesto by Michael Pollan
  
  
• What the Health on Netflix - Debunked - Robb Wolf

> more like a 2000 person 2 year study

OMG, I wish there was something like that.

> I only care about stuff that will enhance my performance and at this point it is the raw fruitarian diet. If being in ketosis is better for performance that would be awesome and I would switch right away but I need hard evidence not just anecdotal evidence.

I totally understand. I'll say this. If you have a diet that works for you, stick with it. I'm not looking to convert anyone. If it isn't working for you, read on.

I'm a recreational cyclist who got into keto for weight loss, and stuck with it for the endurance benefits. Since the weight loss, I've gone on to do everything from A-group rides to centuries to week-long bike tours without carbs. I was never going to be a pro, but I can hold my own on club rides.

You could look into the work of Drs. Phinney & Volek. Their book, The Art & Science of Low Carbohydrate Performance is a good starting point.

They did long term (>6 weeks) studies with "well trained cyclists." That one is kind of a cornerstone of endurance keto research, IMO.

The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation
Basically, performance dropped off for a few weeks, but then it rebounded. Fat oxidation rates went way up, and muscle glycogen use went way down.
On the down side, V02max dropped slightly. So the conclusion has been, if you do short events that end with a sprint to the finish (i.e. crit racing), this isn't the approach you want.
If you do long steady state events, like triathlons, time trials, brevets (and you can't handle all the high carb refueling because of sensitive stomach/GI issues), keto is perfect for you.

I know you're not interested in n=1, but this one deserves attention: Dr. Peter Attia is low carb researcher and cyclist. He's also the president of NUSI, Nutrition Science Initiative. His personal blog, http://eatingacademy.com/ was a major influence on my cycling. Particularly, the entry How a Low Carb Diet Affected My Athletic Performance. His TedMed 2013 talk isn't about cycling, but it really shows his passion.

A few months ago, Ben Greenfield participated in a study about low carb athletic performance. I don't know if it's been published yet.

Physiology PhD. Armando Hasudungan for the basics. Once you watch all of those videos you can move on to the Vanders books. They're slim books but comprehensive. Find them on Amazon for like $20. You can finish a book in a few weeks if you're committed. Dont worry about buying the most up to date edition...our understanding of physiology doesnt change all that much year to year.

https://www.amazon.com/dp/0071797483/ref=cm_sw_r_other_apa_i_0q81Bb7JGEMZ6

Ketotarian: The (Mostly)... https://www.amazon.com/dp/0525537171?ref=yo_pop_ma_swf
This book is amazing. I’m not vegetarian but was feeling like I wasn’t eating enough vegetables in my normal Keto Diet. It’s really sciencey in the beginning which I really like and then has lots of veggie recipes that I never would have thought of on my own.

just buy the bulk 1lb bag of potassium citrate on amazon its super cheap.. i get doctors best magnesium

https://www.amazon.com/BulkSupplements-Potassium-Citrate-Powder-grams/dp/B00ENSA910/ref=sr_1_1_a_it?ie=UTF8&qid=1475011713&sr=8-1&keywords=bulk+potassium

https://www.amazon.com/dp/B000BD0RT0/ref=sr_ph_1_s_it?ie=UTF8&qid=1475011736&sr=sr-1&keywords=doctors+best+magnesium

make sure you get the dosage correct on the potassium, dont take it all at once, some folks say you can die if you take a big dosage all at once. i take 400-500mg of potassium as my maximum at one time, twice a day..

The only winning move is to not play. Only talk about diets with people who actually want to learn and debate.

Simply tell her that you feel fine, your girlfriend feels fine, you are as healthy as you have ever been and that she shouldn't knock it until she has tried it. Also tell her that you have made an informed decision and that while you understand her concern, she simply doesn't have the knowledge of nutrition and biochemistry that is required to adequately assess diets, but that if she would like to learn more about your diet then she can order this: http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/

Looks like a solid book. Link if someone is interested: https://www.amazon.com/Cancer-Metabolic-Disease-Management-Prevention/dp/0470584920

We know nutritionists love plant-based, but where do they stand on eating trees? Wonders if it's covered in the bible.

Presumably, you could also eat these for a similar effect? https://www.amazon.com/LIMBA-Water-Growing-Dinosaurs-Set/dp/B079S3BG94 $11 per 32 "dose" pack!

​

From the introduction

>Only 2% of patients with overweight or obesity receive antiobesity drug therapy despite the overwhelming evidence of the growing burden of excess weight 7, 9. In contrast, more than 80% of patients with type 2 diabetes (T2D) are prescribed antidiabetes pharmacotherapy 10. Considering that obesity is a major cause of T2D, these realities are paradoxical.

Love the way the default is pharmacology for ailments, how's injecting insulin working out for diabetics???

Don't thank me. Thank /u/ashsimmonds. It's his site. Maybe he'll even eventually update it past 2014 research. We can only hope.

Buy the book to support him!

https://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/dp/B00N0KGKNI

Gary Taubes books are good and go into a fair bit of the details of the science but I found them pretty readable.

Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health - technical version aimed at medical community, but still very readable

Why We Get Fat - this is a more "layman version" of the same material because some thought good/bad was too technical

I liked them both actually.

I would strongly recommend reading The Art and Science of Low Carbohydrate Performance. It was written for folks like you.

Hey there! I usually recommend all Type 1 Diabetics who are interested in going low carb to read Dr Richard Bernsteins book "Diabetes Solution". A good rule of thumb is to lower insulin dosages right when you start low carb/keto and then scale in either direction needed. Be prepared with lots of glucose tablets should there be too many miscalculations in the beginning.

For anyone more curious, Gary Taubes has written a book (in 2008ish) on this topic as well

"Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health"

it's quite a large book tbh. i'm currently reading it.

https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?crid=32PFEF4DOSM4J&keywords=good+calories+bad+calories&qid=1562916797&s=gateway&sprefix=good+cal%2Caps%2C223&sr=8-1

Goes through how the scientists started focusing on cholsterol and why and how we ended up where we are today.

I'll note i'm not done reading it. i'm only 80 pages in so far - it's in english and it's not my native tongue

I think that "Dr. Atkins Health Revolution" is one of his best. He does cite Scientific studies. The book covers a wide range of health problems and how low carb can help AND the Science behind it. Bear in mind that here has been quite a bit of Science done on low carb since this book was written.

I heard this guy on a PodCast within the past few weeks. He talks about 7-10g/day of salt being absolutely reasonable if not recommended especially for those on ketogenic diets. He also talks about human history of salt consumption and justifies these high levels based on our history of eating the WHOLE ANIMAL as opposed to just the meat. Turns out most of the salt is in the rest of the animal. Anyway... Look up this guy. Probably worth buying the book also.

https://smile.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496965/ref=sr_1_5?ie=UTF8&qid=1502474066&sr=8-5&keywords=salt+book

R/Nick

Secondary source because the primary sources are not free.

http://wholehealthsource.blogspot.com/2009/01/tokelau-island-migrant-study-final-word.html
http://blog.zeroinginonhealth.com/2008/11/19/nutrition-transition/

This population's dietary history is also described by Taubes in GCBC

Only $125 to expand your knowledge of the human condition ;).

The two Phinney/Volek books.

One. Two.

/u/ashsimmonds wrote the keto reference compendium, I'd start there.

Check this book out by one of our mods, Ash Simmonds:
http://www.amazon.com/gp/product/B00N0KGKNI

He has tons of links to all kinds of research.

A lot of the rubuttals for these studies can be found in this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=tmm_pap_title_0?ie=UTF8&qid=1408999464&sr=8-1

A lot of it comes down to the definition of low-carb and high fat. Many studies cited view a high-fat as consuming 35%-60% from fat. Keto starts around 65%. Also, many of the studies cited ran less than 2 weeks, while keto-adaption takes 2 weeks to begin. If you'd like to know more, I really suggest reading the book to know what you're getting into.

The obvious takeaway from it is this: If you're going low-carb, you need to commit to it. If you're just adding fat to a diet still consisting of starches and sugar, you're in for a world of misery.

http://www.amazon.com/Death-Food-Pyramid-Politics-Interests/dp/0984755128

Here is his book: http://www.amazon.com/Principia-Ketogenica-Carbohydrate-Compendium-Literature-ebook/product-reviews/B00N0KGKNI?pageNumber=3

Check out this book: https://www.amazon.com/Salt-Fix-Experts-Wrong--Eating/dp/0451496965/ref=asap_bc?ie=UTF8

It answers your question but also provides lots of new information. There are also some podcasts with the author out there.

It is only theorized that humans evolved in Africa. With global cooling and heating changing where shorlines have been and are, humans might have evolved anywhere among many places on the planet: https://www.amazon.com/Human-Brain-Evolution-Influence-Freshwater/dp/0470452684

That sounds like magnesium to me. What type of magnesium is it? Magnesium oxide is almost totally useless (close to zero bioavailability) and basically just acts as a laxative. Try this one: http://www.amazon.com/Doctors-Best-Absorption-Magnesium-Elemental/dp/B000BD0RT0

I highly recommend this book. http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699

Dr. Bernstein is a type 1 diabetic and his diet can be used to control high and low blood sugar problems.

It is expensive, but if you have a chance, read Cancer as a Metabolic Disease. Most comprehensive book I have found regarding diet and cancer.

I bet it's listed on the Ketopedia site, but Phinney and Volek's books are research backed and full of facts.

The Art and Science of Low Carbohydrate Performance

The Art and Science of Low Carbohydrate Living

Keto flu is different for everybody - intensity, duration, exact effects. Mine starts about 36 hours +/- from my last whack of carbs, and if I just tough it out I'll get a headache with vertigo and extreme lethargy for about 24 hours, with about 6-10 hours in the middle where it's bad. It feels exactly like a 24 hour flu. If you're worried about it affecting your work, try and time it so it hits on a weekend. You can shorten the duration and lessen the effects by staying well hydrated and supplementing with electrolytes - calcium, potassium, magnesium are the ones I take. The authors of The Art and Science of Low Carbohydrate Performance recommend NuSalt or other potassium based seasoning salt and meat broth/bouillon.

Drink vodka or any other VLC liquor, the internet is full of ideas on that score. But be careful - my alcohol tolerance plunges when I'm ketosis.

> The way you talk about the lipids is the way doctors talk about lipids without considering these as average numbers on a SAD diet while if you are on this reddit I would expect you know the science behind it and would understand that this is not a lipid that leads to health.

Funny because one of the references I have on my desk right now has a decidedly different take. Cholesterol (part of circulating lipids) can get oxidized in the intima of the arterial wall and that causes plaques/heart disease.

With a 56 HDL, his reverse cholesterol transport must be rather high. With the rest of his lipid numbers, I would guess his actual risk is low, but again -- it's premature to say and a CAC scan and advanced lipid panel would be more instructive.

> Let me clarify why I stated "confusion, doubt, uncertainty".

His blood sugar numbers were excellent. When a person has a 70-80 blood sugar level, who thinks the person needs to change their diet? Those are the glucose numbers of an 18 year old kid. It was prior to this person disclosing their weight.

You said his lipids were terrible. On what basis and what studies are you using to make such an extreme statement?

I stand by my comments and disagree with your supposition.

Dr. Richard K. Bernstein's Diabetes Solution I bought this initially because I wanted to read the chapter about digestive problems, of which I had a lot. Subsequently, I realized that I had diabetes, according to his definition which, sensibly, is much different than that of the American Diabetes Association.

Ignatius Brady. What is Fat For? Re-thinking Obesity Science. Alright, this is not a "pro-keto" book, so I guess it can't be on the list. But I heard about if from Michael Eades's review on his blog. The author Brady, like Eades before he retired, has a medical practice specializing in weight loss. Patients don't visit him until they've failed to lose weight repeatedly on their own. He keeps up with the science but he also knows that, no matter what the science says, if patients can't comply with a regimen, it's not very good. He has read Good Calories, Bad Calories and takes it seriously. He agrees that keto outperforms low fat but he ultimately rejects it because he has found that it creates too many noncompliance problems (I think Jason Fung might have a similar conclusion, please correct me if I am wrong). This book turned me on to the Protein Leverage Hypothesis, which blew my mind because of its scope and explanatory power.