Nearly three months into the carnivore diet with daily intermittent fasting, and the results are life-changing! Here are my numbers: * Weight: Down 30 pounds * Blood Pressure: Improved from 139/90 to 123/73 * Glucose Levels: Dropped from 123 mg/dL to 102 mg/dL * Ketones: Now at 3.0 mmol/L * GKI (Glucose Ketone Index): An impressive 1.8 This combination has truly transformed my health and my life!
@@ChappySinclair I think that food addiction is the issue. I would never do keto, but for people who don't address their addictions it's so restrictive (and nauseating) that it's the easy way out. Then there are always people to justify keto in social media.
Just the wt loss itself will change numbers. You’re doing yourself a disservice in the long because you’re missing out of important micro nutrients. Yes, carbs are not essential, but the nutrients that come with them are…
It is not a healthy diet long term. Your gut needs the pro and prebiotics from fruits and vegetables to be healthy. Dr. Davis goes so far to say in is book Super Gut that a carnivore diet can cause permanent damage. Carnivore works because it is an elimination diet. Cutting out sugar and ultraprocessed foods is one of the main reasons. Many also have issues with dairy and gluten.
Not really. I just go with first principles. Did people have to worry about this 200 years ago? No? Were they dying of heart attacks? No? Did the combination of breads and meats cause disease? Yes? There we go. We got 90% of the answers right there. This last 10% is like for people trying to live to a healthy 110.
@@makaisenki not that simple. Not every person functions the same way. For 4 years I thought Keto was amazing, and now I am having issues because of it.
well when i eat a big fatty rib eye and 4 or 5 eggs with it... i am so full and happy.. i usually dont eat again for 24 to 36 hours.... get the old autophagy kicking in...I wear a EGM to track my glucose... i am in the 60's all the time...sometime the 40's but feel great... no other way of eating makes me forget food exists... studies are nice... i stay on Ergo-Log looking at the latest studies..but we are all different.... do what works for body.... i dont touch carbs ..i train.. dont drink ..dont smoke.. fast everyday... dont chase all the fast women..... now i GOTTA GIVE UP MY FATTY RIBEYES? naw... that's bridge too far
Exactly. Keto has a built-in natural intermittent fasting once the body relearns true satiation. My question to them would be, wouldn't that negate this so-called insulin resistance from the saturated fat?
I like how he said consider other fats, the drops to commercial about his meat sellers pushing pork.. NOPE ribeye for me, best blood work in my lifetime (agree with you) I eat a ribeye and 4-8 eggs depending on size and I can go a long time without even wanting a meal, this video was more of an informercial to sell sponsored product
@@micaineseeley5339 that is nonsense if you believe saturated fats from meat are worse than seed oils. human kind survived the ice age, not on seed oils, something that used to be used only to lubricate machinery.
There is so much info on how to do keto the best way makes it almost impossible to do anything but get confused about it. Every time I turn around there is a new theory!
It is indeed very complicated, specially if you are a women. I have read so many books about this, and now that I am pre-diabetic I am in zero again. I know nothing.
Now, daily chicken breast, and four eggs a day. One meal weekly is ground beef. I mostly avoid processed meats. I don't consume dairy . I add several tablespoons of EVOO to get my Calories to where I want them. I have normal blood work and blood pressure. It's a keto version of the Paleo diet. Most people won't do this but I eat a can of sardines daily for 5 years. Before that I took omega-3 fish oil capsules for 10 years. It's the number one nutrient I recommend. Also, I eat a lot of non-starchy vegetables. I have lots of medical education and an RN degree.
There might be less toxins in omega3 supplements since they are purified, seafood tends to contain high amounts of heavy metals and nano/micro plastics.
Good if you have adequate stomach acid which I don't. High protein and fat can feed E coli and create lipopolysaccharide problems. You'll know if you get brain fog.
did your RN degree teach you that most omega 3 supplements are already rancid before it gets to the consumer's door. How many upper level nutrition courses did you take as an elective in your nursing degree? just curious since you brought your degree up
The studies are worthless and misleading because the controls are whack or ignored to skew the narrative. A sedentary person has a different metabolism than an athlete. On a no sugar diet an athlete will use the fat for energy, a guy that sits at a desk all day will not. The study just shows that the body compensates for fuel source. So no conclusion can be drawn when energy expenditure is not considered in the study.
QUOTE: "These data demonstrate that a short-term POLY KD induces a greater level of ketosis and improves SI, without adversely...." "SHORT TERM" This is not a long term study right? You CANNOT COMPARE a keto diet with unsaturated fats with itself. Are they introducing poly unsaturated fats in both diets via seed oils? You need to compare an animal fat diet to seed oil diet. Not one that is a combination of both to basically itself. It's the same issue as eating carbs with fat. It will affect your fat metabilsm and absorption.
Yep. He mentioned he went to Germany to learn about the "info" in this video. He's being well paid for this video certainly. Germany is also where they've been conducting successful experiments on how grains and sugar light up the brain literally just to create "foods" at the highest addictive level as possible.
There's far too many assumptions here. The healthiest 90 year old I've ever seen was a woman who still had a full head of shiny blonde hair who has eaten only animal products for the last 70 years. The science is just so wildly incorrect we really need to stop assuming we know and assume we're trying to figure it out.
"assumptions" ? "the SCIENCE is incorrect" ? "you know a 70 yr old blonde" The construction of your comment IS comprised components of exactly the vague, "wild assumptions" complaint you're applying to the video.
Your comment reads like satire. You go from complaining about too many assumptions in ACTUAL scientific research to making a bunch of huge assumptions about anecdotal evidence next sentence yourself lol.
Got to hand it to Dr Westman , he said this for years. Remember evolution in your keto diet does not mean one side is wrong . We grow ,we learn ,we adapt there is room for everyone’s ideas and what works for some can stop working for others . Take what you like and leave the rest is a great way to evaluate information .
3:55 This is a huge mistake. When the body adapts to ketosis, the ketone bodies measured in the blood should decrease. Saturated fat can provide a continuous supply of ketone bodies for the body to use, while unsaturated fat cannot be used by the body, resulting in an increase in the concentration of ketone bodies in the blood.
I lost all my weight when I did keto in 2017. I did eat a lot of fat, but I also tried to not overdo it. There were a lot of influencers at the time encouraging people to add it to everything just for the sake of it, and something about that never sat right with me.
A lot of people who have jumped on the keto and carnivore fad don’t exercise moderation. They just hear “I can eat all the bacon, butter, and cheese I want!”. Moderation and variation is key.
True but also I think that's a good way to start bc a lot of people think of all the things they *cant* have on keto, it's useful to get them focused in what they *can* have and then work on moderation after they get into ketosis and comfortable with the foods.
It is a fad. And long term success for many I know that lost weight with it...most gained it back. It's not balanced. Look up blue zones....where people live the longest!
@@johnnafarrell3336 for some it’s a lifestyle, for others it’s just a dietary choice. For many it is a fad and for others it’s almost like a cult. I think I know which one you are 😂
I believe that carbs and saturated fat in combination are the problem. Saturated fat in the absence of carbs are not. You could even say that about protein because too much meat will cause blood sugar spikes and can kick you out of keto.
exactly, and even then we're talking mostly processed carbs and/or grains and starches that cause the issues. Back when I was doing keto for months my ketones never went beyond 3mmol/L, even during fasting, whereas recently I started the animal based diet (meat & fruit only) and then went into a fast, after 36 hours my ketones were at 9mmol/L! So even though I wasn't in ketosis going into the fast (because of the fruit) my body went pretty much straight into extreme ketosis, even though I was consuming a ton of saturated fat prior. to me that shows how so much of the issue is inflammation caused by the antinutrients in various plants, especially grains and legumes but also to some extent nuts, seeds and certain veggies. And obviously the blood sugar spikes caused by starches and processed carbs and sugars, which you don't get from whole fruit for the most part.
I should add I have autoimmune issues so am probably more sensitive to antinutrients and have more inflammation than most people, so for most it's probably ok to eat a bigger diversity of plants (and dairy for that matter) than I do and still not have issues. But from the billions of people who have health and/or weight issues, I'd be surprised if there are many who don't get inflammation from grains and legumes.
@@maxibluftObviously all what u said is untrue and some extreme carnivore B.S. The plants you mentioned decrease inflammation and science backs it up. Especially legumes and fruits.
Like you Thomas, I hit 300 lbs and have lost (and kept off) 110 lbs. I did it with low carb, transitioning into Keto but I never believed that bulletproof coffee and butter, pork rinds and fatty steaks could be the ticket to good health. I diversified my fat intake with things like sardines or mackerel, eggs, pistachios, goat or sheep cheese, olives, chicken and round steaks. After a year or so after hitting my goal weight I’ve just added in some carbs and fruit back in. I think getting the fat you need from these sources also gives you a better nutrient profile overall. Glad to see the research confirms this instinctive choice.
I just had a goat whey smoothie for breakfast...40g + frozen organic berries, 2 organic white mushrooms, organic macadamia milk, raw unsweetened cacao nibs. As someone who HATES goat cheese, I was able to plow through. All the best to everyone on your nutrition journey in 2025! And thanks for the video Thomas. Love the channel. Happy New Year!
**Key Takeaways** 1. **Refocusing the Goal of Keto: Understanding Insulin Sensitivity** - One of the primary goals of a ketogenic diet is to improve insulin sensitivity and reduce insulin resistance. However, new findings suggest that consuming high amounts of saturated fat may hinder that goal. - Saturated fats can decrease the expression of insulin receptors by up to 2x, impacting the body’s ability to process insulin efficiently. Additionally, they place stress on pancreatic beta cells, which are responsible for producing insulin. Over time, this can lead to beta cell dysfunction or even death. 2. **Saturated Fat vs. Polyunsaturated Fat: A Key Shift** - A study published in the *Journal of Clinical Endocrinology and Metabolism (JCEM)* compared two ketogenic diet compositions: - A high-saturated fat keto diet (60% saturated fat, 15% polyunsaturated fat, 25% monounsaturated fat). - A low-saturated fat keto diet (15% saturated fat, 60% polyunsaturated fat, 25% monounsaturated fat). - Results found that the low-saturated fat group produced more ketones (an average increase of **8.4 mg/dL** compared to **3.1 mg/dL** in the high-saturated fat group), a key marker of ketosis. - Furthermore, the high-saturated fat group had significant increases in LDL cholesterol, which can negatively impact cardiovascular health. 3. **LDL Cholesterol and Lipid Profile Concerns** - While debate exists about the implications of elevated LDL cholesterol, excessively high levels are generally deemed harmful. The study highlighted how reducing saturated fats and increasing healthier fats, like monounsaturated fats (e.g., olive oil) and polyunsaturated fats (e.g., fatty fish, nuts), can improve lipid profiles. 4. **Practical Changes to Improve Keto Results** - Begin decreasing saturated fat intake to **20% or less of your total fat calories**. - Replace high-saturated-fat sources (such as fatty cuts of beef, cheese, and butter) with options like: - **Polyunsaturated fat-rich foods**: Salmon, mackerel, walnuts, chia seeds. - **Monounsaturated fat-rich foods**: Olive oil, avocados, pork loins. - Leaner cuts of meat (e.g., filet mignon, flank steak) or poultry and fish instead of high-fat marbled cuts like ribeyes. - Use grass-fed and grass-finished meat options, which naturally contain a more favorable fatty acid profile with higher omega-3 content. 5. **The Hidden Calories in Saturated Fat Foods** - Saturated fats tend to be hyper-palatable, making it easy to overconsume them and maintain a caloric surplus, even on keto. Reducing these fats may naturally lower caloric intake, facilitating weight loss and improving insulin sensitivity. 6. **Caloric Interventions for Resetting Beta Cells** - Consuming excessive saturated fat over time may make pancreatic beta cells insensitive to glucose and insulin responses. Studies show that **caloric restriction** or fasting can reverse this damage. For example: - A study in *Diabetologia* found that **7 days of intense caloric restriction (600 calories/day)** restored beta cell responsiveness. - Short-term fasting (e.g., 2-3 days) or longer-term, moderate caloric deficits can also help reset beta cells and improve insulin sensitivity. 7. **Reevaluating Sustainability** - While extreme caloric restriction or fasting can reset metabolic markers, these strategies are not sustainable for long-term health. The better approach is to adopt a balanced, calorie-reduced diet that aligns with weight loss goals. --- ### Conclusion The ketogenic diet has always centered around attaining ketosis and improving metabolic health. However, emerging research in 2025, particularly the findings from the JCEM study, challenges keto enthusiasts to rethink their approach to fat composition. Saturated fats, long accepted as a keto staple, may impair insulin sensitivity and elevate LDL cholesterol, contrary to the diet's primary objectives. A shift toward polyunsaturated and monounsaturated fats not only improves ketone production but also enhances metabolic flexibility, insulin responsiveness, and overall cardiovascular health. For those committed to the ketogenic lifestyle, this adjustment doesn't mean abandoning beloved foods like cheese or steak, but rather making smarter, more intentional choices-opting for leaner proteins, incorporating more plant-based fats, and keeping saturated fat intake in moderation. By doing so, you can maximize the benefits of keto for both fat loss and metabolic optimization. As we embrace these new insights, let 2025 mark a year of refinement and enhanced well-being for the ketogenic community. May your path to health be fueled by good fats, better decisions, and an open mind to evolving science. --- **Wishing You a Happy New Year 2025**
That science doesn't make sense - what am I missing? If saturated fat decreases the cell's insulin sensitivity because it's already an energy-dense food, then why don't other fats decrease insulin sensitivity just as much? All fats have roughly 9 calories per gram. What is special about saturated fat that it has this effect when other fats do not?
@ it might have to do something with it being solid? Like this might block the receptor? But I am sure saturated fats from plants like coconut and dark chocolate don’t have this effect(no Cytokines production) . So it might have to do with cytokines.
I was also 300 lbs. Unfortunately, not because of poor eating habits, but because of stress and medications. However, going on keto caused me to lose 150 lbs. Great! Of course, I have been on Keto for three years, and because of stress, I have put back on about 70 lbs. I use keto mainly for seizure control, but the fact that I can gain weight, literally eating maybe 100 calories a day for a week is mind blowing! I never eat three meals a day. I usually have bulletproof coffee with some of my own herbs mixed in, then a small meal later that day, and by small, I mean that my sister with a gastric sleeve and myself eat about the same amounts. I'm even on a high dose of metformin, and this is still happening. My blood sugar is almost never in the 70-90 range that is expected in ketosis, but the ketosis is still happening. Just at low levels. The explanation that I've been given for this is that my PTSD has me producing way too much adrenaline and cortisol pretty much constantly. I know you're not a doctor, but does that explanation seem at all reasonable? I've also got cancer, and they've removed my thyroid, but that hasn't changed my weight at all, strangely enough.
Have you thought about taking a nutritional supplement for adrenal support? If you were my patient I would recommend you also take a multi vitamin capsule. This would cover the bases of any missing nutrients and or minerals. All the best on your journey.
@@YesNutritionWorks I use several different adaptogens as well as multivitamins. I find the liquid ones with probiotics a lot easier to digest. I use a combination of "sacred" mushrooms as well in powder form. Is there a specific kind of adrenal support that you find effective?
I have been 5 years in a low carb/ keto diet; I was just diagnosed as being pre-diabetic 3 months ago. My family is not diabetic and I am just 39. This video makes sense.
Are you a woman? I think keto long term isnt good for women. Could you elaborate more of your lifestyle etc? I've never seen anyone say they got diabetes on the keto diet!
@@S4KuR4Ch4N well, this video is talking about this issue. I am very frustrated as I do everything right, I have not drink for 2 years as well. I am a trail runner, I work out at least 4 times a week and do 5 to 10 miles run. I am glad I came across this information, as I am trying to research what is going on. I will now pay attention to my saturated fats. Oh, and also I do fasting so, I have no clue.
@@S4KuR4Ch4NI am a woman, if you have not heard of, how is this study talking about a possible cause of my diagnosis? I am a trail runner, workout at least 4 days a week and run 5 to 10 miles often. I used to do fasting at the beginning of the year and do not drink any alcohol for almost 2 years.
I will interject with some advice. The missing link (for "metabolism" or fat loss is replacing beneficial microbes that most of us have lost. Make a probiotic yogurt with the correct strains, It will produce remarkable changes. The exposure here is that without specific lost microbes in the gut when replaced, will effortlessly take care of the glucose and insulin levels...In other words, it will allow more cheat days. Calories mean nothing....when one "resets" with the proper microbes, it will automatically compensate. Of course everyone is different, however diving into this area of research will reveal many answers.
I can feel the hate rising up on this one Tommy! Thanks for all you do, man! I've lost 100 lbs following you in the last 2 years! I'll always want to hear what you have to say!
Swapped out some of my butter for (organic pastured) bacon fat and my grass fed beef for venison, and dropped whey. The 4 lbs I had gained mainly eating beef, butter and whey dropped off. Same or more calories. Stayed off even thru holidays though I added keto homemade candy and baked goods. This time each treat had all or half/half Allulose with Erythritol. Allulose is a new weight loss friend :)
Oh no this is trash. At least butter is clean unlike pork fat is so dirty and damaging, not to mention it’s very disgusting and no human should eat pork and its products
None of which they specified unless I missed something. Coconut oil, beef, pork, fish, chicken - all have different saturated fatty acid profiles. They all affect us differently. For Thomas and the study both to be suggesting such broad claims is very misleading.
@@Ryshaadagreed. I mean coconut oil is extremely beneficial in so many ways, unlike bacon which is proven to be a garbage dirty food that only adds harm to humans’ health
I enjoy keto alot, I look and feel better, skins better, energized, better bodycomposition, only thing is lack of sleep only 5 hrs a night. It feels like I don't need sleep like I'm wide awake all day but I'm sure I actually do need sleep. I've heard this is because low blood sugar spikes cortisol, wonder if I need to add more daily carbs, it seems like this happens a few weeks after starting keto so maybe you could reset it with a carb day or 2 every few weeks?
I’ve never been anti-carb, and I’m sure as hell not anti-keto. I literally just got back from Germany working with the Army Special Forces on proper implementation of keto for cognitive performance.
That's not how I see him and his episodes. You need balance...like the blue zones where people live the longest. That's what his show is about...how to have a long life.
I think he's always been pro everything. I can't help but to acknowledge that Germany is notorious for conducting one of the largest successful ongoing experiments in humans on how grains and sugar light up the brain literally just to create "foods" at the highest addictive level as possible. Coincidence in the food realm? Idk.
Interesting. My comment on how Germany is also doing the largest experiments on humans, on exactly how to design "foods" to light up the brain for addiction, disappeared🤔. Truth. Look it up.
Was 245, started Paul saladino animal base, boxing work out 6 days a week and I’m killing it. Down to a healthy 198 and have Abs. I eat butter, ribeyes fruit honey, organs dairy, cheeses daily. My labs are better than 20 year old dudes. All good fats, protein and fruit.
Of course polyunsaturated fats create more ketones. Because they break down easier and are unstable. Saturated fats are more stable and digest slower. I will not increase poly fats thank you for considering this information.
I produce ketones up to 4.5 on ribeye eggs butter bacon. My LDL is high but my Triglycerides are very low HDL is high. My BP is 100/60. I’m 65years old. My insulin is under 6. My BMI is 21. I feel great managing stage 4 cancer. Science is still premature to conclude that saturated fat is causing problems is wrong.
Not much of change to 2025..., Thomas has literally been saying this very thing for at least 3 years - about same time he fell in love with Mediterranean KETO. Since those initial vids, I break my fast most everyday with the strategy to get the high value fats first- fresh, chilled Cod Liver Oil (and I never keep a bottle longer than 30 days). Next I usually get sardines, then a mix of assorted; avocado, macadamia, hearts of palm, artichoke, chocolate. After which I will definitely finish my fats with carnivore portions containing Sat Fats of high quality red meats (stearic acid), also high quality eggs (6) and goat kefir and fermented cottage cheese. But the point is, I scheme to put the non-Sat-Fats first, to insure my body gets those absorbed before I monopolize all absorption with Sat-Fat
According to Google: "A serving of two large eggs (100 grams Total, 12 grams Protein, 0 grams Carbs) contains 11 grams of fat, consisting of 3.5 grams of saturated fat, 2 grams of polyunsaturated fat and 5 grams of monounsaturated fat." This might be a good spectrum of proteins and fats to imitate? Then how much complex carbs are good might be based upon Yogurt, or who knows?
I’ve learned, not to listen to scientists, studies, politicians, Government, and most importantly, the media!! I eat omad carnivore/ keto! Saved my life!
@Thomas: So you mean to say that after years or even decades of people being on ketogenic diets, that this is the first time that somebody figured out that saturated fat perhaps isn’t the ideal thing to consume on a ketogenic diet? Why has it taken so long for this information to come out, assuming that it is statistically and scientifically valid? This is especially the case when you consider how intently most of the medical profession focuses on reducing saturated fat because they are obsessed with cholesterol levels. There’s never been a study before this one? I find that very difficult to believe. You, yourself, are an intensely curious guy, and are constantly looking at various studies. You never noticed this before? This is rather disappointing, to say the least.
Thomas I love your content and have been following you for years but I think you're getting a little bit too deep into some of these studies. Saturated fat naturally occurs in the majority of animal products and in nature for you to make the thumbnail say that these are worse than seed oils which are entirely man-made and are proven to cause countless health issues is preposterous!
So there's one governing principle that I use when trying to discern if a study is credible or not; It's - 'did my ancestors eat this way?' My ancestors simply were not getting 60% of their fats from polyunsaturated sources! My ancestors are ALL from northern Europe, they would not have been getting even 5% of their fats from polyunsaturated sources! Peiple historically from southern Europe could very well be a different story - they would have had access to olives and other polyunsaturated fats.
One last point. To make sure you gain HGH from exercise, do not eat within 4 hours of exercise. This was shown to be true by Baylor University over 40 years ago. Best is to exercise upon waking. Keto diet is great for increasing HGH is you fast before exercise. Another point the USA athletes are the only ones who carb up before exercise. Better is to eat a steak with moderate fat. You will gain more fuel for exercise.
How many videos have I viewed, based on the latest 'study', that sound the alarm bells - you better change what you're doing! And along the way saying 'I'm not saying you should...' At the same time increasing your intake of plants / pandering. I often look at cleaning products. Virtually all and virtuously plant based, yes, highly concentrated. However, I've never seen a meat based cleaner, stripper, or industrial grade something or other. I do tire of the latest alarm bells...
I lost a ton of weight after one year on keto. Then I stalled for a whole year. Reduced my saturated fat and started losing again. Saturated fats are not bad but they will stall your weight loss after losing. Just experiment with it all.
Interesting video. I remember an old video where Dr. Paul Saladino CarnivoreMD talked about the carnivore diet decreasing insulin sensitivity because of the lack of carbs. My question is in the study, do they detail what the food sources of the saturated and polyunsaturated fats were? The title of this video seems to say eat more seed oils, but in the video, Thomas, you say to eat more olive oil, which would not be a seed oil but a fruit oil. Thank you!
Studies suggest saturated fat is worse when Omega 3 is low or when protein is low. Also, from a review, "Findings from the studies reviewed in this paper indicate that the consumption of SFA is not significantly associated with CVD risk, events or mortality." So, probably don't worry about sat fat, and just get plenty of omega 3 and protein.
Eating sugary treats that have high fat content like cake , causes insulin resistance.? Proteins and fat together are not the problem ? Sugar and fat together is the problem ?
As far as I know, most of what we consider to be saturated fats sources is only partly saturated fat with lots of mono and polyinsaturated fats... Butter seems to be 70/5/25 (sat/poly/mono). Coconut oil more than 80% saturated fat. Tallow would be 45/10/45. Lard 37/17/46 where I found the data. Conclusion : eat the animal fat + some butter and coconut oil (high sat) + olive oil (low sat) to balance the equation. Nothing too far from what most ketovores and even many carnivores do.
This study here may be another reason to have some high quality Carbs in the keto diet and some fasting. The lean mass hyper responder studies that have high LDL but low trigs and high HDL who where not compromised with high BP, overweight had a lower incidence CVD/heart/stroke w/o statins than their counter parts people who also had high LDL but low HDL and high trigs who did better on statins. It would be interesting to measure the types of fats these 2 groups were eating and outcome
I had a suspicion about this a long time ago due to my son's fatty liver. Once he stopped eating so many eggs his fatty liver got better. As a precaution I stick to Avocado oil more than saturated fats.
What about medium chain triglycerides? Technically they are saturated fats but they are metabolized differently. Is there any information or research on that?
Everything in moderation, when measuring fat content of ground beef they count it raw, no one eats the fat in the pan after frying so the after cooked fat needs - sub/total=?
As far as how LMHRs respond to high polyunsaturated vs high saturated diets, I think Nick Norwitz reported high poly resulted in the highest ketone levels (like you report here), but also, the highest LDL levels
There is a big assumption here, Thomas. Not everyone does ketogenic diet for weight loss. I did it for brain health and had a side benefit of shrinking kidney cysts (sugar feeds them). I'm thinking of going back on keto and wonder about what changes I need to make from 5 years ago. I was hoping you would have some updates. I'm now menopausal and weightlift so the IF isn't such a fit anymore.
🥑 This is groundbreaking! It's amazing how keto is evolving with new research like the JCEM study. Your explanation of these updates makes it so easy to understand and apply. Thanks for keeping us informed with cutting-edge insights! 🧪✨
saturated fat is only dangerous when total amount is >40% together with carbs, *OR* in case of energy toxicity (you mentioned it). PUFAs are rare in fat from land-based animals. Fat from Ribeye and cheese is only 50% saturated fat. Such, olive ol is a must, and fatty fish is a must as well, and a good amount of suitable nuts (pecan, almonds, macadamia) btw, one does not need to go fullblown carnivore, if healthy carbs are dedicatedly selected (eg wheat from europe, carots, no poison, no sugar) and insulin free time is >12hours per day... which translates to 15h+ TRF. That would be perfectly fine for insulin sensitivity and weight loss.
QUOTE: "These data demonstrate that a short-term POLY KD induces a greater level of ketosis and improves SI, without adversely...." "SHORT TERM" This is not a long term study right? You CANNOT COMPARE a keto diet with unsaturated fats with itself. Are they introducing poly unsaturated fats in both diets via seed oils? You need to compare an animal fat diet to seed oil diet. Not one that is a combination of both to basically itself. It's the same issue as eating carbs with fat. It will affect your fat metabilsm and absorption. It might help for a wshort while, but i wouldnt want seed oils to be a permanent part of my diet, i don't want omega 6 everywhere.
De novo lipogenesis is the clearance pathway for excess serum glucose. Insulin resistance is the diminished capacity for de novo lipogenesis-a liver pathology. See the work of Roy Taylor.
I think you need to go back and review the research; this is an old study from 2004 and its findings are outdated. There is a more recent meta-analysis that shows replacing SFA with MUFA or PUFA did not significantly affect insulin sensitivity.
If your home having movie day or your running 10miles,chopping wood and hitting the gym, studying, and gettin some lovin from your girl, your needs will very per day. Lol.
Losing fat don't mean you are now smart! My grandmother lived for 86 years on lard in hers diet, she eat what she produced and so do I. Can you do that?
Your comment on the goals of the Ketogenic Diet is a little off. The goal is not high ketones. The goal is to burn ketones, preferably from body fat. That is if fat loss is what you want. High ketones does not imply your body fat is being used for fuel. As far as ketones are concerned you must look at results. If you are losing weight then you are burning body fat regardless of ketone levels in the blood. If you are not loosing weight you might be eating lots of protein and gaining muscle or eating more fat than what is required. As far as insulin resistance and sensitivity the American Diet is very bad. Yes Keto does this. For LIPID profile that is another difficult parameter to conciser. Not all LIPIDs are equal. So testing LIPID size is important. What is important is the calcium profile in the arteries.
Everyone I know that eats a lot of red meat is fat. Everyone I know that limits it is slim. Yes, when they meat eaters do keto, they lose a bunch of weight. But they never stick with it, and end up gaining back.
Eh I'm not sure I just want more ketones when I can have enough ketones and on the cholesterol thing well too much is a very high number or specifically mildly oxidized particles as a marker of some other issue. On the note of other issues quality of animal fat may matter given what the animals store in the fat. But this is interesting one way or another and definitely should be used to experiment and see how you do.
Soooo is this *assuming* we actually want ALL the ketones, and not just a moderate amount? Cause I don't see how based off this study we can make any assumptions about saturated fats. And you are surely not implying that we should be getting MORE POLY-fats, which I would never do.
Start watching Nick Norwich channel. He is a MD and PhD in biology cell research. Watch his new video on Alzheimer’s research using ketogenic diet. Doesn’t discuss the different fats as Thomas does.
Nearly three months into the carnivore diet with daily intermittent fasting, and the results are life-changing! Here are my numbers:
* Weight: Down 30 pounds
* Blood Pressure: Improved from 139/90 to 123/73
* Glucose Levels: Dropped from 123 mg/dL to 102 mg/dL
* Ketones: Now at 3.0 mmol/L
* GKI (Glucose Ketone Index): An impressive 1.8
This combination has truly transformed my health and my life!
You could've lost 30 pounds on any non processed food diet and your numbers would've improved.
@@ChappySinclair I think that food addiction is the issue. I would never do keto, but for people who don't address their addictions it's so restrictive (and nauseating) that it's the easy way out. Then there are always people to justify keto in social media.
Just the wt loss itself will change numbers. You’re doing yourself a disservice in the long because you’re missing out of important micro nutrients. Yes, carbs are not essential, but the nutrients that come with them are…
It is not a healthy diet long term. Your gut needs the pro and prebiotics from fruits and vegetables to be healthy. Dr. Davis goes so far to say in is book Super Gut that a carnivore diet can cause permanent damage. Carnivore works because it is an elimination diet. Cutting out sugar and ultraprocessed foods is one of the main reasons. Many also have issues with dairy and gluten.
nobody asked
The more we learn the less we know!
Not really. I just go with first principles. Did people have to worry about this 200 years ago? No? Were they dying of heart attacks? No? Did the combination of breads and meats cause disease? Yes?
There we go. We got 90% of the answers right there. This last 10% is like for people trying to live to a healthy 110.
@@makaisenki Meats?
@@makaisenki not that simple. Not every person functions the same way. For 4 years I thought Keto was amazing, and now I am having issues because of it.
well when i eat a big fatty rib eye and 4 or 5 eggs with it... i am so full and happy.. i usually dont eat again for 24 to 36 hours.... get the old autophagy kicking in...I wear a EGM to track my glucose... i am in the 60's all the time...sometime the 40's but feel great... no other way of eating makes me forget food exists... studies are nice... i stay on Ergo-Log looking at the latest studies..but we are all different.... do what works for body.... i dont touch carbs ..i train.. dont drink ..dont smoke.. fast everyday... dont chase all the fast women..... now i GOTTA GIVE UP MY FATTY RIBEYES? naw... that's bridge too far
Exactly. Keto has a built-in natural intermittent fasting once the body relearns true satiation. My question to them would be, wouldn't that negate this so-called insulin resistance from the saturated fat?
You can't feel heart disease as your arteries slowly clog.
I like how he said consider other fats, the drops to commercial about his meat sellers pushing pork.. NOPE ribeye for me, best blood work in my lifetime (agree with you) I eat a ribeye and 4-8 eggs depending on size and I can go a long time without even wanting a meal, this video was more of an informercial to sell sponsored product
"Worse Than Seed Oils" - shameless clickbate!!!!
You took the "bait"
Always thumbs down click bait and report for misinformation they'll get a strike
@UnknownUser-sc6jx he has been struggling to pass 4mil subs for over a year. Give little appreciation.
@@Gun665 saturated fats are worse than seed oils when you look at their ability to increase liver fat and negatively influence insulin resistance.
@@micaineseeley5339 that is nonsense if you believe saturated fats from meat are worse than seed oils. human kind survived the ice age, not on seed oils, something that used to be used only to lubricate machinery.
There is so much info on how to do keto the best way makes it almost impossible to do anything but get confused about it. Every time I turn around there is a new theory!
This isn't a new theory though
Yes,,,, I'm sick of all the Keto videos saying one thing..then other and then onother..and another oin and on ad nauseum
@orionxtc1119 Yes! But it's great fodder for influencers to cherry pick for endless video material.
This channel kinda specializes in "what you thought you knew is wrong". This gets people's attention, so it drives revenue.
It is indeed very complicated, specially if you are a women. I have read so many books about this, and now that I am pre-diabetic I am in zero again. I know nothing.
Now, daily chicken breast, and four eggs a day. One meal weekly is ground beef. I mostly avoid processed meats. I don't consume dairy . I add several tablespoons of EVOO to get my Calories to where I want them. I have normal blood work and blood pressure. It's a keto version of the Paleo diet. Most people won't do this but I eat a can of sardines daily for 5 years. Before that I took omega-3 fish oil capsules for 10 years. It's the number one nutrient I recommend. Also, I eat a lot of non-starchy vegetables. I have lots of medical education and an RN degree.
right on, bro. i've eaten 1 can of mackerel per day for the last 2 or 3 years.
There might be less toxins in omega3 supplements since they are purified, seafood tends to contain high amounts of heavy metals and nano/micro plastics.
@Complacency_media I agree about avoiding fish that are bigger than a dinner plate.
Good if you have adequate stomach acid which I don't. High protein and fat can feed E coli and create lipopolysaccharide problems. You'll know if you get brain fog.
did your RN degree teach you that most omega 3 supplements are already rancid before it gets to the consumer's door. How many upper level nutrition courses did you take as an elective in your nursing degree? just curious since you brought your degree up
The studies are worthless and misleading because the controls are whack or ignored to skew the narrative. A sedentary person has a different metabolism than an athlete. On a no sugar diet an athlete will use the fat for energy, a guy that sits at a desk all day will not. The study just shows that the body compensates for fuel source. So no conclusion can be drawn when energy expenditure is not considered in the study.
Your comment is so powerful in the modern world...
A guy sitting at a desk in ketosis is in fact burning fat for energy.
Yea he would basically go unconscious after a while if he didnt convert fat to glucose, brains dont work without it, so that guy is in Muddy waters
It's hard to know what's right.. I think more studies are needed
QUOTE: "These data demonstrate that a short-term POLY KD induces a greater level of ketosis and improves SI, without adversely...."
"SHORT TERM" This is not a long term study right?
You CANNOT COMPARE a keto diet with unsaturated fats with itself. Are they introducing poly unsaturated fats in both diets via seed oils? You need to compare an animal fat diet to seed oil diet. Not one that is a combination of both to basically itself.
It's the same issue as eating carbs with fat. It will affect your fat metabilsm and absorption.
I'm highly suspect of this study. Are they going to invent a new animal fat to put in food?
Yep. He mentioned he went to Germany to learn about the "info" in this video. He's being well paid for this video certainly. Germany is also where they've been conducting successful experiments on how grains and sugar light up the brain literally just to create "foods" at the highest addictive level as possible.
Exactly, well said.
@@septemberamyx thank you
They can call it Soylent Green. Remember that you are the carbon they want to eliminate.
There's far too many assumptions here. The healthiest 90 year old I've ever seen was a woman who still had a full head of shiny blonde hair who has eaten only animal products for the last 70 years. The science is just so wildly incorrect we really need to stop assuming we know and assume we're trying to figure it out.
Especially when you cite a single study from 2004 with very unclear methodology...
"assumptions" ?
"the SCIENCE is incorrect" ?
"you know a 70 yr old blonde"
The construction of your comment IS comprised components of exactly the vague, "wild assumptions" complaint you're applying to the video.
Your comment reads like satire. You go from complaining about too many assumptions in ACTUAL scientific research to making a bunch of huge assumptions about anecdotal evidence next sentence yourself lol.
Glad I’ve made it through all my Christmas candy. I’m ready to get back on the horse and be healthy again.
❤same😂
Yep!!!
You nay need a trampoline.
@@swamphawk6227 Better believe we all do ! 🍭 🍬
Got to hand it to Dr Westman , he said this for years. Remember evolution in your keto diet does not mean one side is wrong . We grow ,we learn ,we adapt there is room for everyone’s ideas and what works for some can stop working for others . Take what you like and leave the rest is a great way to evaluate information .
You didn't rain on my parade, you pissed on my barbeque!
3:55 This is a huge mistake. When the body adapts to ketosis, the ketone bodies measured in the blood should decrease. Saturated fat can provide a continuous supply of ketone bodies for the body to use, while unsaturated fat cannot be used by the body, resulting in an increase in the concentration of ketone bodies in the blood.
I lost all my weight when I did keto in 2017. I did eat a lot of fat, but I also tried to not overdo it. There were a lot of influencers at the time encouraging people to add it to everything just for the sake of it, and something about that never sat right with me.
Like adding butter to coffee? Lol. I never fell for that.
@@francesmcstay I tried it once to confirm my suspicion it was gross. Tried it as in a couple of sips.
Ya gotta blend it.
A lot of people who have jumped on the keto and carnivore fad don’t exercise moderation. They just hear “I can eat all the bacon, butter, and cheese I want!”. Moderation and variation is key.
True but also I think that's a good way to start bc a lot of people think of all the things they *cant* have on keto, it's useful to get them focused in what they *can* have and then work on moderation after they get into ketosis and comfortable with the foods.
In other words Meat + Movement = Success
It’s not a Fad for starters, it’s a lifestyle. That is sustainable
It is a fad. And long term success for many I know that lost weight with it...most gained it back. It's not balanced. Look up blue zones....where people live the longest!
@@johnnafarrell3336 for some it’s a lifestyle, for others it’s just a dietary choice. For many it is a fad and for others it’s almost like a cult. I think I know which one you are 😂
I believe that carbs and saturated fat in combination are the problem. Saturated fat in the absence of carbs are not. You could even say that about protein because too much meat will cause blood sugar spikes and can kick you out of keto.
exactly, and even then we're talking mostly processed carbs and/or grains and starches that cause the issues. Back when I was doing keto for months my ketones never went beyond 3mmol/L, even during fasting, whereas recently I started the animal based diet (meat & fruit only) and then went into a fast, after 36 hours my ketones were at 9mmol/L! So even though I wasn't in ketosis going into the fast (because of the fruit) my body went pretty much straight into extreme ketosis, even though I was consuming a ton of saturated fat prior.
to me that shows how so much of the issue is inflammation caused by the antinutrients in various plants, especially grains and legumes but also to some extent nuts, seeds and certain veggies. And obviously the blood sugar spikes caused by starches and processed carbs and sugars, which you don't get from whole fruit for the most part.
I should add I have autoimmune issues so am probably more sensitive to antinutrients and have more inflammation than most people, so for most it's probably ok to eat a bigger diversity of plants (and dairy for that matter) than I do and still not have issues. But from the billions of people who have health and/or weight issues, I'd be surprised if there are many who don't get inflammation from grains and legumes.
Yes!!! Bad carbs and sat fat. Pizza, pasta, lasagna, cookies, cakes, etc
@@maxibluftObviously all what u said is untrue and some extreme carnivore B.S. The plants you mentioned decrease inflammation and science backs it up. Especially legumes and fruits.
Like you Thomas, I hit 300 lbs and have lost (and kept off) 110 lbs. I did it with low carb, transitioning into Keto but I never believed that bulletproof coffee and butter, pork rinds and fatty steaks could be the ticket to good health. I diversified my fat intake with things like sardines or mackerel, eggs, pistachios, goat or sheep cheese, olives, chicken and round steaks. After a year or so after hitting my goal weight I’ve just added in some carbs and fruit back in. I think getting the fat you need from these sources also gives you a better nutrient profile overall. Glad to see the research confirms this instinctive choice.
I just had a goat whey smoothie for breakfast...40g + frozen organic berries, 2 organic white mushrooms, organic macadamia milk, raw unsweetened cacao nibs. As someone who HATES goat cheese, I was able to plow through. All the best to everyone on your nutrition journey in 2025! And thanks for the video Thomas. Love the channel. Happy New Year!
**Key Takeaways**
1. **Refocusing the Goal of Keto: Understanding Insulin Sensitivity**
- One of the primary goals of a ketogenic diet is to improve insulin sensitivity and reduce insulin resistance. However, new findings suggest that consuming high amounts of saturated fat may hinder that goal.
- Saturated fats can decrease the expression of insulin receptors by up to 2x, impacting the body’s ability to process insulin efficiently. Additionally, they place stress on pancreatic beta cells, which are responsible for producing insulin. Over time, this can lead to beta cell dysfunction or even death.
2. **Saturated Fat vs. Polyunsaturated Fat: A Key Shift**
- A study published in the *Journal of Clinical Endocrinology and Metabolism (JCEM)* compared two ketogenic diet compositions:
- A high-saturated fat keto diet (60% saturated fat, 15% polyunsaturated fat, 25% monounsaturated fat).
- A low-saturated fat keto diet (15% saturated fat, 60% polyunsaturated fat, 25% monounsaturated fat).
- Results found that the low-saturated fat group produced more ketones (an average increase of **8.4 mg/dL** compared to **3.1 mg/dL** in the high-saturated fat group), a key marker of ketosis.
- Furthermore, the high-saturated fat group had significant increases in LDL cholesterol, which can negatively impact cardiovascular health.
3. **LDL Cholesterol and Lipid Profile Concerns**
- While debate exists about the implications of elevated LDL cholesterol, excessively high levels are generally deemed harmful. The study highlighted how reducing saturated fats and increasing healthier fats, like monounsaturated fats (e.g., olive oil) and polyunsaturated fats (e.g., fatty fish, nuts), can improve lipid profiles.
4. **Practical Changes to Improve Keto Results**
- Begin decreasing saturated fat intake to **20% or less of your total fat calories**.
- Replace high-saturated-fat sources (such as fatty cuts of beef, cheese, and butter) with options like:
- **Polyunsaturated fat-rich foods**: Salmon, mackerel, walnuts, chia seeds.
- **Monounsaturated fat-rich foods**: Olive oil, avocados, pork loins.
- Leaner cuts of meat (e.g., filet mignon, flank steak) or poultry and fish instead of high-fat marbled cuts like ribeyes.
- Use grass-fed and grass-finished meat options, which naturally contain a more favorable fatty acid profile with higher omega-3 content.
5. **The Hidden Calories in Saturated Fat Foods**
- Saturated fats tend to be hyper-palatable, making it easy to overconsume them and maintain a caloric surplus, even on keto. Reducing these fats may naturally lower caloric intake, facilitating weight loss and improving insulin sensitivity.
6. **Caloric Interventions for Resetting Beta Cells**
- Consuming excessive saturated fat over time may make pancreatic beta cells insensitive to glucose and insulin responses. Studies show that **caloric restriction** or fasting can reverse this damage. For example:
- A study in *Diabetologia* found that **7 days of intense caloric restriction (600 calories/day)** restored beta cell responsiveness.
- Short-term fasting (e.g., 2-3 days) or longer-term, moderate caloric deficits can also help reset beta cells and improve insulin sensitivity.
7. **Reevaluating Sustainability**
- While extreme caloric restriction or fasting can reset metabolic markers, these strategies are not sustainable for long-term health. The better approach is to adopt a balanced, calorie-reduced diet that aligns with weight loss goals.
---
### Conclusion
The ketogenic diet has always centered around attaining ketosis and improving metabolic health. However, emerging research in 2025, particularly the findings from the JCEM study, challenges keto enthusiasts to rethink their approach to fat composition. Saturated fats, long accepted as a keto staple, may impair insulin sensitivity and elevate LDL cholesterol, contrary to the diet's primary objectives. A shift toward polyunsaturated and monounsaturated fats not only improves ketone production but also enhances metabolic flexibility, insulin responsiveness, and overall cardiovascular health.
For those committed to the ketogenic lifestyle, this adjustment doesn't mean abandoning beloved foods like cheese or steak, but rather making smarter, more intentional choices-opting for leaner proteins, incorporating more plant-based fats, and keeping saturated fat intake in moderation. By doing so, you can maximize the benefits of keto for both fat loss and metabolic optimization.
As we embrace these new insights, let 2025 mark a year of refinement and enhanced well-being for the ketogenic community. May your path to health be fueled by good fats, better decisions, and an open mind to evolving science.
---
**Wishing You a Happy New Year 2025**
That science doesn't make sense - what am I missing? If saturated fat decreases the cell's insulin sensitivity because it's already an energy-dense food, then why don't other fats decrease insulin sensitivity just as much? All fats have roughly 9 calories per gram. What is special about saturated fat that it has this effect when other fats do not?
The chemical bonding between carbons in their chains.
This idea about fat deserves some serious exploration ...
@@nasserBack I understand what makes a fat saturated, but WHY does it have this unique effect on insulin receptors?
@ it might have to do something with it being solid? Like this might block the receptor? But I am sure saturated fats from plants like coconut and dark chocolate don’t have this effect(no Cytokines production) . So it might have to do with cytokines.
@@nasserBack how are you sure other saturated fats don't have the same response when we don't know the mechanism?
I was also 300 lbs. Unfortunately, not because of poor eating habits, but because of stress and medications. However, going on keto caused me to lose 150 lbs. Great! Of course, I have been on Keto for three years, and because of stress, I have put back on about 70 lbs. I use keto mainly for seizure control, but the fact that I can gain weight, literally eating maybe 100 calories a day for a week is mind blowing! I never eat three meals a day. I usually have bulletproof coffee with some of my own herbs mixed in, then a small meal later that day, and by small, I mean that my sister with a gastric sleeve and myself eat about the same amounts. I'm even on a high dose of metformin, and this is still happening. My blood sugar is almost never in the 70-90 range that is expected in ketosis, but the ketosis is still happening. Just at low levels. The explanation that I've been given for this is that my PTSD has me producing way too much adrenaline and cortisol pretty much constantly. I know you're not a doctor, but does that explanation seem at all reasonable? I've also got cancer, and they've removed my thyroid, but that hasn't changed my weight at all, strangely enough.
Have you thought about taking a nutritional supplement for adrenal support?
If you were my patient I would recommend you also take a multi vitamin capsule.
This would cover the bases of any missing nutrients and or minerals.
All the best on your journey.
@@YesNutritionWorks I use several different adaptogens as well as multivitamins. I find the liquid ones with probiotics a lot easier to digest. I use a combination of "sacred" mushrooms as well in powder form. Is there a specific kind of adrenal support that you find effective?
I have been 5 years in a low carb/ keto diet; I was just diagnosed as being pre-diabetic 3 months ago. My family is not diabetic and I am just 39. This video makes sense.
Are you a woman? I think keto long term isnt good for women. Could you elaborate more of your lifestyle etc? I've never seen anyone say they got diabetes on the keto diet!
How was the diagnosis made ?
@@S4KuR4Ch4N well, this video is talking about this issue. I am very frustrated as I do everything right, I have not drink for 2 years as well. I am a trail runner, I work out at least 4 times a week and do 5 to 10 miles run. I am glad I came across this information, as I am trying to research what is going on. I will now pay attention to my saturated fats. Oh, and also I do fasting so, I have no clue.
@fabienpaillusson7390 2 different blood tests at different doctors offices
@@S4KuR4Ch4NI am a woman, if you have not heard of, how is this study talking about a possible cause of my diagnosis?
I am a trail runner, workout at least 4 days a week and run 5 to 10 miles often. I used to do fasting at the beginning of the year and do not drink any alcohol for almost 2 years.
I will interject with some advice. The missing link (for "metabolism" or fat loss is replacing beneficial microbes that most of us have lost. Make a probiotic yogurt with the correct strains, It will produce remarkable changes. The exposure here is that without specific lost microbes in the gut when replaced, will effortlessly take care of the glucose and insulin levels...In other words, it will allow more cheat days. Calories mean nothing....when one "resets" with the proper microbes, it will automatically compensate. Of course everyone is different, however diving into this area of research will reveal many answers.
I can feel the hate rising up on this one Tommy!
Thanks for all you do, man!
I've lost 100 lbs following you in the last 2 years! I'll always want to hear what you have to say!
Swapped out some of my butter for (organic pastured) bacon fat and my grass fed beef for venison, and dropped whey. The 4 lbs I had gained mainly eating beef, butter and whey dropped off. Same or more calories. Stayed off even thru holidays though I added keto homemade candy and baked goods. This time each treat had all or half/half Allulose with Erythritol. Allulose is a new weight loss friend :)
Oh no this is trash. At least butter is clean unlike pork fat is so dirty and damaging, not to mention it’s very disgusting and no human should eat pork and its products
Saturated fats is Not a thing, it's about a dozen different things, None of which are the same.
None of which they specified unless I missed something. Coconut oil, beef, pork, fish, chicken - all have different saturated fatty acid profiles. They all affect us differently. For Thomas and the study both to be suggesting such broad claims is very misleading.
@@Ryshaadagreed. I mean coconut oil is extremely beneficial in so many ways, unlike bacon which is proven to be a garbage dirty food that only adds harm to humans’ health
Yeah, because it pointed at palmitic acid specifically
What fats do you suggest for cooking then (obviously don't want to use seed oils)?
I enjoy keto alot, I look and feel better, skins better, energized, better bodycomposition, only thing is lack of sleep only 5 hrs a night. It feels like I don't need sleep like I'm wide awake all day but I'm sure I actually do need sleep. I've heard this is because low blood sugar spikes cortisol, wonder if I need to add more daily carbs, it seems like this happens a few weeks after starting keto so maybe you could reset it with a carb day or 2 every few weeks?
I had the same image for a long time. Magnesium helped me alot and now I sleep 6.5 to 7 hrs and feel great.
I improved my sleep by eating a lot more protein, less fat, and taking high-dose Magnesium. Sixth consecutive year on Keto, and I'm 58.
I also allocate the very few carbs I do eat to dinner. This also helps
I personally feel much better when I reduced saturated fats and increased poly/mono fats.
I wish he would have emphasized what foods to consume instead of cheese/beef to increase poly&mono fats.
@ebaake Here are some products I eat - avocados, cold pressed olive and flax-seed oil, Ghee, eggs, fish and fish oils.
@@Ed17151 ghee is 50 % saturated fat, 30 % of egg fat is saturated, 36% of fish oil is saturated fat :)
Yeah, but you don't have to get rid of saturated fat, just reduce it. And those other foods will change the proportions even more.
The key was at the end.... use fasting as a tool... it is a great tool....
Thomas became pro-carbs and anti-keto in the last few months
I’ve never been anti-carb, and I’m sure as hell not anti-keto. I literally just got back from Germany working with the Army Special Forces on proper implementation of keto for cognitive performance.
That's not how I see him and his episodes. You need balance...like the blue zones where people live the longest. That's what his show is about...how to have a long life.
I think he's always been pro everything. I can't help but to acknowledge that Germany is notorious for conducting one of the largest successful ongoing experiments in humans on how grains and sugar light up the brain literally just to create "foods" at the highest addictive level as possible. Coincidence in the food realm? Idk.
True. I guess finally he is aware that healthy carbs are extremely beneficial.
Interesting. My comment on how Germany is also doing the largest experiments on humans, on exactly how to design "foods" to light up the brain for addiction, disappeared🤔. Truth. Look it up.
Was 245, started Paul saladino animal base, boxing work out 6 days a week and I’m killing it. Down to a healthy 198 and have Abs. I eat butter, ribeyes fruit honey, organs dairy, cheeses daily. My labs are better than 20 year old dudes. All good fats, protein and fruit.
Of course polyunsaturated fats create more ketones. Because they break down easier and are unstable. Saturated fats are more stable and digest slower. I will not increase poly fats thank you for considering this information.
You should make a video outlining some good pufas. Is this study using pufa cooking oils or cold pressed pufa toppings?
I agree! the question I had was....What are the sources of pufa?
I produce ketones up to 4.5 on ribeye eggs butter bacon. My LDL is high but my Triglycerides are very low HDL is high. My BP is 100/60. I’m 65years old. My insulin is under 6. My BMI is 21. I feel great managing stage 4 cancer. Science is still premature to conclude that saturated fat is causing problems is wrong.
Not much of change to 2025...,
Thomas has literally been saying this very thing for at least 3 years - about same time he fell in love with Mediterranean KETO.
Since those initial vids, I break my fast most everyday with the strategy to get the high value fats first- fresh, chilled Cod Liver Oil (and I never keep a bottle longer than 30 days). Next I usually get sardines, then a mix of assorted; avocado, macadamia, hearts of palm, artichoke, chocolate.
After which I will definitely finish my fats with carnivore portions containing Sat Fats of high quality red meats (stearic acid), also high quality eggs (6) and goat kefir and fermented cottage cheese.
But the point is, I scheme to put the non-Sat-Fats first, to insure my body gets those absorbed before I monopolize all absorption with Sat-Fat
Would be interested in what a low sat fat keto meal plan would look like. Eat more pork/fish, less fatty beef?
Summary Gods please help with this one. 🙏
According to Google: "A serving of two large eggs (100 grams Total, 12 grams Protein, 0 grams Carbs) contains 11 grams of fat, consisting of 3.5 grams of saturated fat, 2 grams of polyunsaturated fat and 5 grams of monounsaturated fat." This might be a good spectrum of proteins and fats to imitate? Then how much complex carbs are good might be based upon Yogurt, or who knows?
I’ve learned, not to listen to scientists, studies, politicians, Government, and most importantly, the media!! I eat omad carnivore/ keto! Saved my life!
Have you heard of “Stephanie Keto person” she’s almost 58 years old she eats a ton of fat and lower protein..
I feel like we should all be eating hay at this point 😞
@Thomas: So you mean to say that after years or even decades of people being on ketogenic diets, that this is the first time that somebody figured out that saturated fat perhaps isn’t the ideal thing to consume on a ketogenic diet? Why has it taken so long for this information to come out, assuming that it is statistically and scientifically valid? This is especially the case when you consider how intently most of the medical profession focuses on reducing saturated fat because they are obsessed with cholesterol levels. There’s never been a study before this one? I find that very difficult to believe. You, yourself, are an intensely curious guy, and are constantly looking at various studies. You never noticed this before? This is rather disappointing, to say the least.
Thomas I love your content and have been following you for years but I think you're getting a little bit too deep into some of these studies. Saturated fat naturally occurs in the majority of animal products and in nature for you to make the thumbnail say that these are worse than seed oils which are entirely man-made and are proven to cause countless health issues is preposterous!
Next thing he'll be saying seed oil is not that bad.
So there's one governing principle that I use when trying to discern if a study is credible or not; It's - 'did my ancestors eat this way?'
My ancestors simply were not getting 60% of their fats from polyunsaturated sources! My ancestors are ALL from northern Europe, they would not have been getting even 5% of their fats from polyunsaturated sources!
Peiple historically from southern Europe could very well be a different story - they would have had access to olives and other polyunsaturated fats.
What was the source of the saturated fat in the study?
One last point. To make sure you gain HGH from exercise, do not eat within 4 hours of exercise. This was shown to be true by Baylor University over 40 years ago. Best is to exercise upon waking. Keto diet is great for increasing HGH is you fast before exercise. Another point the USA athletes are the only ones who carb up before exercise. Better is to eat a steak with moderate fat. You will gain more fuel for exercise.
How many videos have I viewed, based on the latest 'study', that sound the alarm bells - you better change what you're doing! And along the way saying 'I'm not saying you should...' At the same time increasing your intake of plants / pandering. I often look at cleaning products. Virtually all and virtuously plant based, yes, highly concentrated. However, I've never seen a meat based cleaner, stripper, or industrial grade something or other. I do tire of the latest alarm bells...
I lost a ton of weight after one year on keto. Then I stalled for a whole year. Reduced my saturated fat and started losing again. Saturated fats are not bad but they will stall your weight loss after losing. Just experiment with it all.
Interesting video. I remember an old video where Dr. Paul Saladino CarnivoreMD talked about the carnivore diet decreasing insulin sensitivity because of the lack of carbs. My question is in the study, do they detail what the food sources of the saturated and polyunsaturated fats were? The title of this video seems to say eat more seed oils, but in the video, Thomas, you say to eat more olive oil, which would not be a seed oil but a fruit oil. Thank you!
Thank you. I lost weight for about 3 months then plateaued could not figure out why. I am diabetic. Looks like this video nailed the why.
Studies suggest saturated fat is worse when Omega 3 is low or when protein is low. Also, from a review, "Findings from the studies reviewed in this paper indicate that the consumption of SFA is not significantly associated with CVD risk, events or mortality." So, probably don't worry about sat fat, and just get plenty of omega 3 and protein.
Eating sugary treats that have high fat content like cake , causes insulin resistance.? Proteins and fat together are not the problem ? Sugar and fat together is the problem ?
As far as I know, most of what we consider to be saturated fats sources is only partly saturated fat with lots of mono and polyinsaturated fats... Butter seems to be 70/5/25 (sat/poly/mono). Coconut oil more than 80% saturated fat. Tallow would be 45/10/45. Lard 37/17/46 where I found the data. Conclusion : eat the animal fat + some butter and coconut oil (high sat) + olive oil (low sat) to balance the equation. Nothing too far from what most ketovores and even many carnivores do.
Im on keto, but my priority is protein and i start my day with 10ml of MCT but maintain either a 300cal deficit or maintenance cals
This study here may be another reason to have some high quality Carbs in the keto diet and some fasting.
The lean mass hyper responder studies that have high LDL but low trigs and high HDL who where not compromised with high BP, overweight had a lower incidence CVD/heart/stroke w/o statins than their counter parts people who also had high LDL but low HDL and high trigs who did better on statins. It would be interesting to measure the types of fats these 2 groups were eating and outcome
Thanks Thomas! I'll start implementing this today!
I had a suspicion about this a long time ago due to my son's fatty liver. Once he stopped eating so many eggs his fatty liver got better. As a precaution I stick to Avocado oil more than saturated fats.
Thomas has more positions than the Karmasutra.
What is too high LDL ?
Thank you ❤
I never manage to get enough calories in keto only , and i am french i have damn good cheese 😅
What about medium chain triglycerides? Technically they are saturated fats but they are metabolized differently. Is there any information or research on that?
Another notch in the Belt of ‘Sardines in Olive Oil Fasts’.
No mention of butter or ghee?
Everything in moderation, when measuring fat content of ground beef they count it raw, no one eats the fat in the pan after frying so the after cooked fat needs - sub/total=?
Thank you for this insightful video! I’d love to hear your thoughts on natural remedies for managing stress and anxiety
As far as how LMHRs respond to high polyunsaturated vs high saturated diets, I think Nick Norwitz reported high poly resulted in the highest ketone levels (like you report here), but also, the highest LDL levels
There is a big assumption here, Thomas. Not everyone does ketogenic diet for weight loss. I did it for brain health and had a side benefit of shrinking kidney cysts (sugar feeds them). I'm thinking of going back on keto and wonder about what changes I need to make from 5 years ago. I was hoping you would have some updates. I'm now menopausal and weightlift so the IF isn't such a fit anymore.
🥑 This is groundbreaking! It's amazing how keto is evolving with new research like the JCEM study. Your explanation of these updates makes it so easy to understand and apply. Thanks for keeping us informed with cutting-edge insights! 🧪✨
Great and much needed points. Thanks for posting this 🤍✌🏻
worse than seed oils? that is not possible. they are pure poison, is tallow poisonous?
saturated fat is only dangerous when total amount is >40% together with carbs, *OR* in case of energy toxicity (you mentioned it). PUFAs are rare in fat from land-based animals. Fat from Ribeye and cheese is only 50% saturated fat. Such, olive ol is a must, and fatty fish is a must as well, and a good amount of suitable nuts (pecan, almonds, macadamia)
btw, one does not need to go fullblown carnivore, if healthy carbs are dedicatedly selected (eg wheat from europe, carots, no poison, no sugar) and insulin free time is >12hours per day... which translates to 15h+ TRF. That would be perfectly fine for insulin sensitivity and weight loss.
QUOTE: "These data demonstrate that a short-term POLY KD induces a greater level of ketosis and improves SI, without adversely...."
"SHORT TERM" This is not a long term study right?
You CANNOT COMPARE a keto diet with unsaturated fats with itself. Are they introducing poly unsaturated fats in both diets via seed oils? You need to compare an animal fat diet to seed oil diet. Not one that is a combination of both to basically itself.
It's the same issue as eating carbs with fat. It will affect your fat metabilsm and absorption. It might help for a wshort while, but i wouldnt want seed oils to be a permanent part of my diet, i don't want omega 6 everywhere.
What would you advise for carnivores?
De novo lipogenesis is the clearance pathway for excess serum glucose. Insulin resistance is the diminished capacity for de novo lipogenesis-a liver pathology. See the work of Roy Taylor.
I think you need to go back and review the research; this is an old study from 2004 and its findings are outdated. There is a more recent meta-analysis that shows replacing SFA with MUFA or PUFA did not significantly affect insulin sensitivity.
With the two diets that they compared high saturated versus low saturated fat isocaloric?
Looking forward to the results of Dave Feldman’s work in this area.
At a continued long term keto diet, does the slower gain of 3.1 vs 8 mg/dl matter? And what does is a 4.9 mg/dl difference really mean?
If your home having movie day or your running 10miles,chopping wood and hitting the gym, studying, and gettin some lovin from your girl, your needs will very per day. Lol.
Losing fat don't mean you are now smart! My grandmother lived for 86 years on lard in hers diet, she eat what she produced and so do I. Can you do that?
So no tallow, no lard, no suet, no coconut oil, no red palm oil, and no butter.
Hell nah. Lots of that just also use some olive oil, Mac nut oil, etc
@ThomasDeLauerOfficial Thanks Thomas, I do that all, and have had great results. Only polyunsaturated, I have are in meat nut and fish.
So people with Insulin Resistance should not do carnivore???
@@yellads no one should try a dangerous and dirty diet such ad carnivore
Your comment on the goals of the Ketogenic Diet is a little off. The goal is not high ketones. The goal is to burn ketones, preferably from body fat. That is if fat loss is what you want. High ketones does not imply your body fat is being used for fuel. As far as ketones are concerned you must look at results. If you are losing weight then you are burning body fat regardless of ketone levels in the blood. If you are not loosing weight you might be eating lots of protein and gaining muscle or eating more fat than what is required.
As far as insulin resistance and sensitivity the American Diet is very bad. Yes Keto does this.
For LIPID profile that is another difficult parameter to conciser. Not all LIPIDs are equal. So testing LIPID size is important. What is important is the calcium profile in the arteries.
Everyone I know that eats a lot of red meat is fat. Everyone I know that limits it is slim. Yes, when they meat eaters do keto, they lose a bunch of weight. But they never stick with it, and end up gaining back.
If you want to know something, don’t focus on scientific research, just read the comments on social media.
I have been trying to get a more broadened EFA coverage, and would really be interested in optional ways to hit that goal.
Why do ppl heal so much better on Lion Diet?
@@njaimerod it’s dangerous and no one should follow it
Eh I'm not sure I just want more ketones when I can have enough ketones and on the cholesterol thing well too much is a very high number or specifically mildly oxidized particles as a marker of some other issue. On the note of other issues quality of animal fat may matter given what the animals store in the fat. But this is interesting one way or another and definitely should be used to experiment and see how you do.
I have been told my Keto issue is that I dont eat enough fat, so Im a little stuck
Great video Thomas think about cleaning up your keto better fats better fuel
Aside from cheese 🧀 Isn’t meat 🥩 high in LDL? What about macadamia nuts? Albeit the healthy benefits 🤔
So, we have cancer. We want to gain weight while remaining keto, how?
Soooo is this *assuming* we actually want ALL the ketones, and not just a moderate amount? Cause I don't see how based off this study we can make any assumptions about saturated fats. And you are surely not implying that we should be getting MORE POLY-fats, which I would never do.
T his is word saled , ***All Calories affect insulin hormone*** , fats are needed for others!
So what about eggs???!?
Start watching Nick Norwich channel. He is a MD and PhD in biology cell research. Watch his new video on Alzheimer’s research using ketogenic diet. Doesn’t discuss the different fats as Thomas does.
Nick is a very close friend. He’s also been on this channel. He actually worked with my brand a few years ago!
I thought that beef only contains about 3% saturated fat.