The Slow-Carb Diet vs. ketogenic diet: what’s best for you? | Tim Ferriss

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I’m asked quite a bit these days what
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should I follow meaning the person
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asking the question slow carb diet or
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ketogenic diet and I’ve talked a lot
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about ketosis and ketogenic diet in
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tools Titans in the podcast with people
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like dom D’Agostino Dominick D’Agostino
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among others and various scientists and
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MDS here’s the answer
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I think that 490 plus percent of the
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people out there the slow carb diet is
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the way to go slow carb diet is still
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what I primarily follow when should you
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use the ketogenic diet I found the
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ketogenic diet most helpful when a I was
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suffering from severe symptoms of Lyme
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disease which was diagnosed on Long
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Island where I had removed 6 embedded
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ticks so it was not psychosomatic it
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wasn’t misdiagnosed and that was the
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only thing after a round of course
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proper antibiotic treatment in this case
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I think it was doxycycline that helped
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to mitigate and remove largely the
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cognitive decline or effectively
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dementia that I felt as well as joint
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pain ketones on the candida ketogenic
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diet in general have very strong
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anti-inflammatory effect and for even
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some conditions like say Alzheimer’s
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there are people who believe if you look
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at Alzheimer’s as say
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type 3 diabetes or brain diabetes as
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some people do that when you offer
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ketones as an alternate fuel source to a
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brain that can no longer metabolize or
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utilize glucose properly you can address
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many of the symptoms so ketogenic diet
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for me is when I have a medical
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condition or a problem I cannot seem to
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fix via other means I will very
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frequently get into a state of ketosis
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not through diet per se in terms of
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ingesting different foods but actually
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fasting and I talk about fasting at
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length and different ways to approach it
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in tool science I’m not going to belabor
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that here the problem with the ketogenic
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diet is that if you don’t get it
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perfectly right it is the worst possible
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diet you could follow what do I mean by
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that the goal of a ketogenic diet is to
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get into a state of
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this means that your carbohydrate and
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protein consumption is low enough
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effectively zero in the case of
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carbohydrates and your fat intake is
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high enough so we’re talking about 75
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plus percent of your calories from fat
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that your body switches into effectively
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a starvation mode where it says we’re
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not getting the carbohydrates and
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nutrients we need to produce a glucose
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for the body for the brain and
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everything else so we’re going to start
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converting fat that includes stored fat
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that’s why you store fat into these
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alternate fuel source called ketones
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okay this is a very very binary thing so
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you are either in ketosis or you are not
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and we can measure it with say a finger
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prick device called the precision extra
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X pra by Abbott Labs and if you are not
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say at 0.5 millimolar so that’s how the
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concentration is measured that’s the
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number Rita if you’re not at 0.5 or
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higher and if you’re in ketosis
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generally people who consider the
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fueling the euphoria and the clarity
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that you feel at say 1 millimolar or
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higher for some people it’s even 1.5 or
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2 you are in ketosis but a lot of people
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and when I say a lot I would say more
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than 60% of people who attempt to do
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this will fail because they will miss
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things like some type of sugar that’s in
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the mustard they use or they will have
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some type of even say non-nutritive
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artificial sweetener that for whatever
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reason provokes an insulin response or
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glucose response or this is a trickier
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one they aren’t consuming a bunch of
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carbohydrates they followed that but
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they’re eating too much protein and then
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the liver turns the extra amino acids
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via something called gluconeogenesis
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into fuck boot pardon my french glucose
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and then you’re screwed again so there
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are many ways to mess up the ketogenic
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diet and if you think you’re in ketosis
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so you’re eating 7080 percent of your
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calories from fat but you’re actually
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using glucose that is arguably the worst
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possible by it you could follow your
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blood lipid profiles all these blood
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markers are going to go way out of whack
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so you either get it really really right
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or it’s a terrible diet so for people
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who are very very meticulous very
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perhaps OCD like I am and
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detail-oriented and can really suffer
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through the monotony of that diet it’s
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great and in extreme cases also there
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are many people who think that it can
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benefit certain cancer treatments
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whether it’s chemo radiation etc as an
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adjunct to supplement with say fasting
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and/or the ketogenic diet typically I
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recommend slow carb diet because slow
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carb I would say there is an 80% based
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on tracking say now at this point
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closely tracking more than 2500 people
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and certainly observing tens of
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thousands of people following this diet
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it probably has an 80% compliance rate
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meaning over the first the the
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percentage of people who can stick with
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it for a month is certainly in the 70 to
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80 percent range
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ketosis and the ketogenic diet I would
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say the percentage of people who can
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stick with a real strict by necessity
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since binary ketogenic diet is going to
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be less than 10% okay so less than 10
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percent pass rate on doing the ketogenic
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diet for a month I think that is very
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fair it is really really boring diet to
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do properly unfortunately now I get the
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benefits of ketosis in a number of other
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ways sometimes on days like today where
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I’ve consumed a very very low
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carbohydrate small meal I’ll have
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something like this this is coffee with
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some exogenous ketones in it exogenous
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meaning outside of the body
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so you think exoskeleton EXO outside
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exogenous
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endogenous produced in the body
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exogenous ketones is a liquid that I
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pour in here it’s called keto force
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there are different types and it is beta
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hydroxy butyrate it’s the same thing
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that you measure in your blood with a
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finger prick when you are say testing to
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see if you’re in ketosis or not and that
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allows me to jack up my ketone levels
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this I think can be misused also more
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frequently at least once a month I’m
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doing say a three day fast and you want
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to do this with medical supervision
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folks don’t be an amateur doctor I’m not
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a doctor don’t play one on the internet
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let’s say from Thursday dinner to Sunday
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dinner that’s enough time to get into
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ketosis briefly and I think there are
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other benefits to fasting that might be
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related such as triggering autophagy and
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deactivating or at least not activating
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something called mTOR which talked with
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at length on the podcast with a guy a
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guy in a very world class scientist who
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is shortlisted for the Nobel Prize named
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David Sabatini but you guys can listen
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to so I think there are benefits that
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can be derived incredible benefits from
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intermittent ketosis that doesn’t
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necessarily mean you need to use a
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ketogenic diet fasting exogenous ketones
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may be a combination of intermittent
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fasting plus exaggerated ketones etc is
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very valuable as different tools in the
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arsenal but for the short answer and I
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said this top of this long-winded
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explanation as well is that if I take a
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hundred people and I just selected at
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random from the population I tell them
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to do a slow carb diet I would bet on at
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least 70% succeeding for a period of two
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to four weeks and in that period of time
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people who have a fair amount of fat to
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lose for instance very common if it’s a
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someone who weighs more than let’s call
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call it 200 pounds and more than 15%
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body fat that they could use up to 20
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pounds of fat this is very very common
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it’s not always the case but very common
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then you take another hundred people you
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put them on the ketogenic diet and it’s
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strict and then they have to self
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enforce you’re not making food for them
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they have to figure it out I would say
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you’re going to be looking at maximum
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20% we’re going to make it a month and
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in my experience that actually lost more
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body fat on the slow carb diet than I
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have in ketosis oddly enough because you
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would think that you would be portable
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in your body fat stores fantastic well
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I’ve done the nine day fast deep deep
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ketosis which is already going to be
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highly muscle sparing surprisingly
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and lost very little fat why would that
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be well because each pound of fat is
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something along the lines of nine
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thousand calories so even if you’re very
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very lean you’re five percent body fat
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you have plenty of fat to keep you alive
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for a week to three weeks and it’s a
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slow burn so for whatever reason it
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could be microbiome related I suspect it
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is that when you’re eating prebiotic
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foods on the slow carb diet like lentils
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legumes etc and also getting a
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thermogenic effective food for more
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protein intake and it’s a diet that’s
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highly compatible with say power
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training and resistance training
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different types for whatever reason I
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just see more fat loss on slow carbs so
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that is not why I use the ketogenic diet
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is mainly as a means of improving
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cognitive performance and as a medical
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intervention so there you have it folks
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slow carb diet vs. ketogenic diet hope
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that clarifies things when in doubt slow
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carb that’s it if you enjoyed this video
09:51
I want to propose you check out the
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been number one on iTunes across all
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plus downloads because I interview
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world-class performers from athletics
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business that includes billionaires from
10:08
everything imaginable entertainment to
10:11
tease out the routines the habits the
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tools that you can use so check it out
10:15
the Tim Ferriss show
The Slow-Carb Diet vs. ketogenic diet: what’s best for you? | Tim Ferriss SUBSCRIBE: http://bit.ly/1dSzTkW About Tim Ferriss: Timothy Ferriss has been listed as one of Fast Company’s “Most Innovative Business People”, Forbes Magazine’s “Names You Need to Know,” and is the 7th “most powerful” personality on Newsweek’s Digital 100 Power Index for 2012. He is an angel investor/advisor (Facebook, StumbleUpon, Twitter, Evernote, Uber, and 20+ more) and author of the following books: The 4-Hour Workweek, The 4-Hour Body and The 4-Hour Chef. Tim is listed as #13 in the “100 Most Influential VCs, Angels & Investors” rankings, and Newsweek calls him “the world’s best guinea pig,” which he takes a compliment. Connect with Tim Ferriss: Visit the Tim Ferriss BLOG: http://bit.ly/17jDHw3 Like Tim Ferriss on FACEBOOK: http://on.fb.me/1avYUxq Follow Tim Ferriss on TWITTER: http://bit.ly/17d94TE

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