The Ketogenic Diet, Inflammation, and Performance With Dr. Stephen Phinney
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- Опубліковано 15 вер 2024
- In this interview at the Symposium for Metabolic Health in San Diego, California, Mike Giardina sits down with Dr. Stephen Phinney to discuss how the ketogenic diet can prevent chronic low-grade inflammation to improve health and performance. Dr. Phinney is the co-founder and former Chief Medical Officer of Virta Health.
Dr. Phinney explains how inflammation is very complex and can be damaging but is also essential for health and survival - as long as it is modulated and controlled. Inflammation is a necessary process when healing from acute injury or infection. This type of inflammation is acute and short-lasting. Chronic inflammation is at a much lower grade, meaning there is no fever associated with it, but it lasts for months and up to many years. People with chronic diseases typically have chronic inflammation and run the risk of severe tissue and organ damage.
Doctors tend to prescribe non-steroidal anti-inflammatory drugs (NSAIDs) or steroids to control inflammation, explains Dr. Phinney, but these medications come with a host of adverse side effects, such as lowered insulin sensitivity and catabolism. He has found that the ketogenic diet is a more viable and safer option. In January 2013, a study came out of the University of California San Francisco explaining how beta hydroxybutyrate (BHB) affects cell function. It turns out that BHB is not only a great fuel for the brain, but it also acts as a gene-expression altering signal. There are certain genes that are suppressed because they are wrapped in histones, explains Dr. Phinney, and when they are provided a level of ketones, proteins on these genes unwrap, which allows them to turn on. These genes provide an antioxidant defense we don’t have when we eat carbohydrates, which might explain why antioxidant supplementation is encouraged on a diet consisting of high carbohydrates, explains Dr. Phinney.
This inflammatory protection may apply to exercise as well. We know that vigorous exercise can lead to oxidative damage and muscle inflammation. This is a necessary stimulus to improve muscle strength and resilience. High-intensity training, while adapted to the ketogenic diet, may reduce the post-exercise inflammatory response, reducing recovery time between exercise bouts.
According to Dr. Phinney, CrossFit training while adapted to the ketogenic diet will likely have the same effect. A CrossFit athlete can expect the same training response, possibly with a higher perception of discomfort, but with the added ability to maintain a higher level of intensity with a greater frequency, leading to a greater training volume. As long as we provide an athlete enough time to fully adapt, the ketogenic diet can be used as a way to improve metabolic health as well as performance for both the general CrossFit athlete and the competitor.
CrossFit - (www.crossfit.com/)
Love to see this discussion with Dr. Phinney. He's a legend! Great job Mike.
I have been on a Keto diet for 4 plus years and I would never go back to the way I was. As a physician, the science relating to being in a ketogenic state is unimpeachable.
awesome information. stephen phinney is a beast and making the world a better place. god bless crossfit for doing its part towards promoting metabolic health. autoimmune disease patients (ulcerative colitis, in my case) should pay attention. cheers, folks.
Excellent discussion!!!
AMAZING interview. The 12% bf example vs 9%, the faster recovery examples, and sustained duration for working out. Personally, I have experimented with a higher fat and lower carb / carb restriction diet more and more recently, and seen my highest strength numbers in the past 5 weeks as Ive upped my protein and dropped my carb numbers, even when restricting carbs for the day to max 20g-50g pre resistance training. I havent got over the hill of not having carbs post resistance training but seeing if I can because the sluggishness from the starch (and Ive tried all kinds) is not fun.
Shame with the background noises, but great and informal talk.
Definitely has its place but man...I've been way better off long term by cycling in and out and doing IF with fruit/honey and some white rice in the evenings vs being hardcore all the time keto. Most people are unless they hae straight up epilepsy or something like that
I went back to Carnivore high fat, after that honey fruits, inflammation and knee pain went back on sugars, simple carnivore high fats easy to follow with no supplements too.
@@vidalskyociosen3326 Same here. PKD high fat, ruminants, organs (liver, brain kidneys, hearts marrows) and feel super now. All inflammations gone..but I had to suffer a lot like almost 3 month and that was just before the Open..it was awful. Now Quarterfinals and feel much better but I'm sure I'll improve much with more time. Just need to be patient.
him pretending to know what dr phinney is talking about was kind of annoying
Am I the only crossfitter carnivore lion deto?
Carbs are essential for brain actually and you need at least 120 grams for it to function since it cant use fatty acids for energy
There is a common misconception here. 'Eating' carbohydrates is not essential for the brain. 1. the brain can use ketones and loves them which are made from fatty acids. 2. When limiting carbohydrates, the liver will create it's own glucose through the process known as gluconeogenesis and the brain can use that amount of glucose just fine. Most people who limit carbohydrates, and even go as low as to induce ketosis, talk about how much their brain fog lifted.
LOL
What
@@pamdevine3308 liver cant make 100 grams of glucose a day dumbass otwerwise we wouldnt need carbs
You need 120 grams for it function ??! Clearly your brain is not functioning.