A ketogenic diet is an extreme nutritional intervention based on very low carbohydrate intake designed to mimic starvation and drive the body into ketosis, which is a process for the body to replace glucose as its primary fuel with dietary and stored fat. While other low carb diets like the Atkins and Paleo diets have also focused on carb restriction, the ketogenic diet is far more than the latest fad diet. Instead, it is supported by strong research to improve health, energy, brain function, and induce weight loss more effectively and sustainably than any other diet.

The Science of the KD

The goal of the ketogenic diet is to shift the body and brain to preferentially use ketone bodies formed by the mobilization of fat tissue as its fuel source instead of glucose. Ketone bodies, such as acetoacetate and b-hydroxybutyrate (BHB), are formed by the body through ketogenesis and can be oxidized as a preferred energy source when energy is sparse as with fasting or high-intensity or prolonged endurance exercise. After 3 to 4 days of fasting, the mobilization of ketone bodies from fat stores produces the state of a physiological ketosis characterized by low glucose and low insulin. Ketogenesis is an evolutionary adaptation key to our survival in periods of famine to allow the body and brain to rely on an alternate fuel supply while preserving carbohydrate reserves in working muscle and in the liver. Ketones provide a more efficient energy supply leading to improved cellular energetics at the cost of depleting stored body fat.

KD in Weight Loss

The ketogenic diet has been used to achieve lasting weight loss. Beyond calories, the KD leads to more reliable weight loss than most other dietary interventions.

The weight loss benefits of the KD arise for several important reasons. Firstly, there is an appetite suppressing effect of ketone bodies, especially BHB, arising from an increase in the satiety hormones and indirectly due to the appetite suppressing effects of increased dietary protein. Secondly, after prolonged fasting or carbohydrate restriction, there is a shift to utilize the body’s fat stores for energy production through ketogenesis in which ketone bodies are released to the bloodstream. In ketosis, ketone bodies are produced through lipolysis transforming stored body fat into fuel. Lastly, Ketosis is metabolically very efficient.

Ketones, like BHB, provide more energy per unit of oxygen consumed than glucose. The metabolic efficiency of a ketogenic diet can be demonstrated by a lowering of the respiratory quotient over time.

While the KD holds promise in weight loss, this rigorous diet requires a careful implementation strategy. Here are some best practices to keto like a pro:

• Stay plant-based. – Select vegan protein and a diverse array of vegetables as the foundation to the diet. Raw greens provide a low-calorie basis to the diet that should be supplemented with lean protein and healthy fat.
• Be brief. – The KD works best for induction of weight loss and after as few as 3-4 weeks results may be achieved and then maintained with a less intensive regimen like the Mediterranean diet. Emerging research indicates that lasting and significant weight loss can be achieved with an induction ketogenic diet followed by a modified Mediterranean diet (MD) for maintenance . Beyond this timeline, remaining in ketosis should be done cautiously and only under medical supervision.
• Dial-up protein. – While the traditional KD calls for no more than 25% of calories to be derived from carbohydrates and the balance largely from fat, a more practical modification is to reduce the high caloric grains and starches and dial-up dietary protein.
• Try fasting intermittently. – Physiologic ketosis can be achieved not only through major macronutrient shifts as in the KD but through caloric restriction. Intermittent fasting (IF) is a more acceptable mode of caloric restriction as it shifts the body into a fast-induced ketosis intermittently. This can be achieved by fasting 12-15 hrs on 3-4 days of the week. If on the non-fasting days a more strict ketogenic diet is followed, then the body is maintained in ketosis through the combination of IF and KD.
• ADD DIETARY KETONES. – Dietary ketone supplements can help support ketosis and prevent the break down of healthy tissues. Pure beta-hydroxybutyrate (BHB) can be sourced as a functional food or nutritional supplement and consumed to enhance the health, weight, and energy benefits of a ketogenic diet and lifestyle.
• Intensify your workout. – Like intermittent fasting, intense exercise can rev metabolism and extend the ketogenic benefits of performing either IF and/or KD. High-intensity exercise performed in intervals is referred to as HIIT. Electro-muscle stimulation (EMS) is a very efficient and effective training system that works out 40 muscle groups simultaneously with 40% more intensity than a conventional workout and all within 20 minutes. EMS should be performed twice weekly for metabolic, weight loss and muscle toning benefits. (LINK TO EMS)
• Don’t go at it alone! – Before embarking on any form of extreme nutritional or lifestyle intervention, it is wise to perform a baseline medical assessment including testing of liver and kidney function and glucose metabolism. For most healthy individuals a modified KD as described above can likely be initiated safely but should be medically monitored.

There is no one right diet nor a cookie cutter solution to weight loss. Although the ketogenic diet may be extreme and hard to maintain, it can be an effective way to kick-start your weight loss and boost your brain fitness.

MAY is FOR MOMS

Amidst the stockpiles of “how-to” books available to guide new moms on all topics, where is that playbook to help her reclaim her health, vitality, and body? This month we offer some non-surgical mommy makeover ideas and a top tip list to help moms reclaim their vitality.

Sleep is the new Sex

Yes! Until the little one is sleeping a solid 6 hour stretch at night, take cat naps when baby does. Establishing a consistent sleep routine for baby and you will be an important step in your baby’s development and your recovery.

Eat for Two

The caloric cost of breastfeeding is 60 percent greater than the energy needed in pregnancy. Ensuring your energy and nutritional needs are met will help to ensure your supply. While nursing moms
try to include key nutrients and supplements, avoiding toxins and irritants in the diet is equally important.

Hormone Health

Dramatic changes in many hormones can occur throughout and after pregnancy. Periods usually resume once food has been introduced to the infant diet and breastfeeding is no longer exclusive or within 3 months of delivery for moms who choose not to breastfeed. It is important to check in with your doctor to check hormones and discuss contraception options.

Fitness for Mom

It is never too early to start on your postpartum fitness program, but go slow and start with low intensity. If there is any bleeding or if you have had a surgical delivery, only low-intensity workouts should be tried in the first 4 to 6 weeks. A balanced fitness program should include a gradual aerobic conditioning element and a strength program to tone and tighten. A focus on the core and pelvic floor can help prevent bladder control problems later on.

Mental Health for Mom

If the tears are not simply tears of joy, you may be experiencing symptoms of a postpartum mood disorder. Postpartum blues are common and need to be identified and treated. More severe depressive symptoms or other changes in behavior require urgent attention. There are many options available, and early recognition and treatment are essential to ensure the nurturing maternal-infant bond.

These top five tips can help guide you on your road to postpartum vitality! Find out more about the many options and treatments we offer to support women, moms, and moms to be.

Even your Gut may need a good clean out this Spring time! In fact, seasonal changes in our lifestyle, metabolism and microbiome can lead to dramatic differences in our digestive health. From nutritional support to anti-inflammatory healing, an integrative approach can get things back on track.

The digestive tract truly is the cornerstone to our health. The large surface area provides a barrier to a contained environment that manages exposures to food, chemicals, and infection. To shield from these potential threats, the gut is well equipped. The gut houses more than two thirds of our immune cells, operates with a nervous system of its own (known as the enteric nervous system or the second brain) and is home to trillions of bacteria that make up our microbiome (referred to as the second genome).

The microbiome’s diversity is shaped from our very beginning. An infant born vaginally has been shown to have a more robust microbiome than if birthed by c-section, which then provides protection from common infant illnesses including eczema, allergies and asthma. Throughout our lifespan, the microbiome continues to shift under the influences of diet, stress, activity, exposures, infection, travel and anti-biotic use. It is thought that a one week course of anti-biotics can alter the gut flora for over two years. The shifting microbiome plays an important role in shaping our health, risk of disease and aging. Dysbiosis, the overgrowth of bad bugs is linked with auto-immunity, cardiac disease, mental health disorders and obesity.

The gut brain, or the enteric nervous system, plays an important role in orchestrating the intricate processes involved with digestion, absorption and elimination. The only organ to have a brain of its own, the gut has a complex circuitry of neurons within the enteric nervous system connecting the gut sensing cells to the brain through the autonomic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis. These two neuro-hormonal systems allow the brain to control digestion through fight-flight reflexes and stress hormones. The complex gut brain controls all the workings of our inner tube and monitors the status of our microbiota sending bi-directional messages from our gut bugs to our brain. It is now clear, that gut bugs can influence our behavior and mood through “gut feelings” transmitted from the gut to the brain. It is likely that one day soon we will harness the power of the gut bugs and mediators of mood and behavior through the potential future use of psychobiotics, single strain brain-active probiotic substances.

The process of rebalancing the gut may require removal of inflammatory triggers or infection, restoration of gut motility and function, replacement of deficient nutrients or enzymes, repopulating the microbiome and rebalancing brain-gut signals. From diet to yoga, there is much that can be done to heal thy gut and transform your health and aging. We provide a five step plan “The 5R Gut Program”;

REMOVE
Removal of inflammatory agents such as antigenic, allergic and inflammatory foods. Through comprehensive functional testing, food allergies, sensitivities and food mediated disease can be assessed.

RESTORE
From acid balance to optimal motility, the gut remains in a delicate balance that can be restored with proper care and nutrition. Lengthened transit time can lead to constipation and overgrowth of bad bags. We recommend clinical testing and where appropriate rotational elimination diets.

REPLACE
Replacing key micronutrient and enzymatic deficiencies will help ensure proper metabolism. Through comprehensive testing and discussion on goals, micronutrients can be worked into a wellness plan

REPOPULATE
The gut bugs comprising the second genome play a large part in our health and aging. Integrating fermented foods like kimchi, kombucha, sauerkraut and miso, perhaps with a store bought probiotic can help you get on track to restore the microbiotic balance of the gut ecosystem.

REBALANCE
Intricate connections of the gut brain to the master brain, underlie the stress-gut link. For optimal digestive health, there is a need to also heal thyself. Stress management, meditation, yoga, deep breathing are rebalancing practices that can help regulate mood and gut health.

With this FIVE “R” approach to a healthier, more vibrant gut, it is possible to super-charge your digestion and your health! So Springtime or not, this gut clean out will keep you and the gut garden in bloom! Happy gut, happy you!