April 2, 2020
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Will Keto Stress You Out?

– [Narrator] People are going to tell you
that keto causes stress,
they’re going to tell you
you’re going to be in starvation mode.
You can’t eat just fat, you
can’t get rid of carbohydrates.
You’re going to be starving yourself.
What’s going to happen
to your cortisol levels,
you’re going to be so stressed out.
Okay, first and foremost,
that’s just not entirely true.
But, there’s also a little
bit of truth to that.
You see, when you first start a keto diet,
you’re going through a lot of adaptations.
So I have to give some
credit where credit is due.
People that say you’re going to be
under stress aren’t entirely wrong.
But the benefit is, once
you’re thoroughly in ketosis
and you stay there for a little while,
your stress levels actually go down.
So we’re going to break it
all down and give you some
legit peer reviewed science to back it up.
I’m Thomas DeLauer with Keto Mojo,
and we’re talking about keto and stress.
So, first things first, when
you first start a keto diet,
yeah, your body’s adjusted to carbs,
and then you’re ripping them away,
and you’re going with something different.
Of course it’s going to cause a little bit
of a withdraw effect, it’s going to cause
a little bit of a stress response.
But it’s not the end
of the world, it’s just
an acute reaction like your
body’s supposed to have.
When anything changes in your life,
your body’s going to have some kind
of physiological response, no big deal.
But there is a study that is published
in The Journal of
Physiology and Pharmacology
that took a look at eight people, okay.
These eight people were put into either
a ketogenic diet group,
a mixed diet group,
or a controlled diet
group for just three days.
It was a really quick study, three days.
And they want to measure
levels of beta-hydroxybutyrate,
they wanted to measure
some hormone levels.
They wanted to measure free-fatty acids.
There’s a lot of things
they wanted to measure.
But, ultimately, at the end of three days,
what they found is that the group
that was on the ketogenic
diet ended up having
an increase of V02 Max which is great,
a decrease in overall
insulin which is even better.
But they did have a subsequent increase
in cortisol, adrenaline,
and noradrenaline.
Okay, well, so they
had all these benefits,
but yeah, there stress hormones
did go up a little bit.
But here’s what we have to look at.
That was after three days.
So let’s go ahead and let’s take a look at
a more concrete thing, because a lot
of the problems with studies overall
is that they don’t
measure very frequently.
So we get like a baseline,
and then we get an end result.
We’re never looking what’s
going on throughout.
We should be measuring
our ketones all the time.
That’s why I’m always
a big fan of utilizing
a Keto-mojo meter when
you’re at home, right.
You can always test your ketones.
But these studies are
kind of a different story.
So this next study took
a look at what happens
once you’re more fat adapted.
Because if you stick through
it past just three days,
you’re going to end up finding that
your stress response actually goes down.
So this study was published
in the journal Metabolism,
and it took a look at 12 men that switched
from their normal diet
over to a ketogenic diet.
So they made the switch.
And then eight men
stayed on a control diet.
And they measured them over
the course of six weeks,
and they wanted to see
overall what happened.
Well, they found at the end of six weeks
that the ketogenic group
had a significant reduction
in fat mass, no surprise,
a significant increase
in lean body mass, more
muscle that’s awesome,
but they had no change in their glucagon,
they had no change in their cortisol,
and no change in other stress hormones
showing that once they were stabilized
and once they were in
keto they didn’t make
a negative affect in any way.
Their stress hormones were
right where they needed to be.
In fact, everything was functioning great.
In fact, their thyroid
levels actually improved,
so their metabolism probably improved.
Now, one thing that you
do need to be aware of
is sodium and the
relationship with cortisol.
Okay, we do need to keep track of this,
because when you’re on a ketogenic diet,
what can happen is you
become somewhat depleted
in your minerals.
If you’re depleted in sodium,
then it can have a reaction
with your brain where it
triggers the hypothalamus
to release more of the
corticotropin releasing hormone,
triggering the adrenals
to release ultimately more
glucocorticoids, and
therefore more cortisol.
So, the only time you can
run into that situation
is if you’re not getting enough sodium.
But you can always keep
tabs on where you are
as far as ketones are concerned
by measuring your ketones.
And believe it or not,
measuring your ketones
is going to give you a good indicator
of the antiinflammatory and
anti-stress effects of keto,
because there’s a lot of
science that’s now saying
that the ketogenic diet is very
good for stress in general.
It helps us manage it better
simply by tilting us over
to the gamma-aminobutyric
acid scale rather
than the glutamate scale.
All that means is: makes our
brain a little bit more calm
then amped up, which of course
is going to have a
positive effect on stress.
So, you want to make sure
you’re always measuring
so you make sure make sure
you’re in the right place.
Don’t let your ketones get too low,
and ultimately, don’t even
let them get too high.
You want to sit right in that sweet spot.
And you do that by
utilizing the gold standard
of ketone measuring, which
of course is Keto-mojo.
So, as always, keep it locked
in here with Keto-mojo,
and I’ll see you in the next video.

Randall Smitham