agreed! Far too many of these "youtube doc" videos go for 20 mins or longer. Dont have time for that. TIP: Just watch these vides on X2 speed. Its a great way to save time and maximize information exposure.
I've been doing keto for 2 years. No more pre diabetes, no more obesity. Oh , and My Wife says the ol soldier stands to attention much better. Happy Wife, happy Husband. 😊
So I lost a little over 80lbs eating keto and intermittent fasting. I never had a problem getting hard but it got noticeably bigger. It's crazy to me how that worked. It's definitely a thing.
The doctors mostly don't want you to know, as you might not need their pills...which they get a kick back for, from big P. The corruption in the healthcare sector is off the scale. Dr Boz, is a star!
I've also noticed those benefits: I have much more energy, I think way better, and my skin is smoother. But I've also noticed that I get the best effects if I completely cut carbs consumption. How about you? How many grams of carbs are you eating?
So i just started this video, and it is at 0:49 and she is talking about traciking insulin. Im hoping she follows this with a quick discussion on how carbs are the main source of insulin spikes to our systems. A lot of people say it not carbs its sugar. Sugar is a carb, and all carbs turn directly in to sugar when digested.
The difference is too much fructose spills over to the liver leading to insulin resistance. I know from experience with severe insulin resistance from too much refined sugar. I reversed my insulin resistance only removing the refined sugar. Still ate all my carbs and started eating fruit for dessert.
Dr Boz. I just want to thank you. I am a baby carnivore and have no idea what i am doing. You are the easiest to understand and you guide and back it up with numbers.i have a keto MOJO. I will start the sardine fast and monitor. I had been eating ribeyes and eggs for 4 weeks. Goal is to reverse 44 years of insulin resistance. I am 5'0 (started at 127lbs. Now down to 117-119lbs). With skin tags, cherry angiomas, a persisting lower belly, eye floaters and near sightedneess (started recently), heaviness of legs sometimes, i did fail the finger print test on tibia.also a cyst on R upper back (it is shrinking). Ive been feeling amazing on ribeyes but i want to follow your protocol and truly reverse insulin resistance. I so appreciate that you just share this information. I thank you from the bottom of my heart. I feel like i am not alone anymore. I was vegan and then Mediterranean. I am a physical therapist for 22 years now. I want to be healthy for my son. And to keep serving God. My patients. Community. I hope to run into other keto or carnivore medical professionals to collaborate and serve humanity as we really should have. God bless you Dr. Boz.
Is Keto supposed to make cherry angiomas go away? I have been doing keto and it has done nothing for them. I have more than ever. Of course Keto has helped with many things, but not the angiomas.
I understood from another diabetic specialist that if you eat your vegetables first, then your protein, and then your carbohydrate that your sugars don’t spike the same way as if you were to eat your carbohydrate first your protein second and your vegetable last
Miss, I just want to let you know that you are what a real doctor is supposed to be. You're literally saving lives with your educational videos. It saddens me so much that so many doctors don't tell us this, or just don't know anything about the importance for a healthy life. They rather give medication when it's too late. Once again thank you so much! God bless you.
Using circadian rhythm to your advantage makes sense to me. For those whining about the photo, the point is not the food on the plate, it's the "romantic" evening meal. Thanks Dr. Boz! I appreciate how you make things easier to assimilate without talking down to people!
Hello. I think the food on the plate has significance. Too much fatty meat and zero carbs. It is extremely significant to eat according to circadian rhythms.
@@lisamcmahon1462 You might be missing the point of the video which is that carbs are the driver of insulin resistance, not fatty meat - she says keep carbs under 20 grams which is basically nothing, can't even have bean soup or too much fruit
Jennifer...Romantic evening meal?? what are you talking about? The picture IS deceiving. you can have a 1/2 avocado, 5-7 CARBS, and a steak together and be under her 20 g of carbs. Maybe you should eat a few carbs, you might not be so confused and Irritable!
I work at night and have done for over thirty years, all these programs assume all people work nine to five jobs. I also have a very sedentary job ( taxi driver ) It is now GMT hours in the UK it gets dark about 17.00 ish and lasts for about twelve hours, this will increase to to about 14 hours of darkness starting at about 18.00 hours I do my best to have a good low carb, protein and high fat diet before I leave for work. This usually comprises of steak/chicken or dig and and a good size leafy green salad with olive oil / vinaigrette dressing I also drink ACV and take vitamins when I wake up, I’ve lost a bit a weight but it stubbornly refuses to budge, I need to lose 42 to 50 lbs in weight. The plus point is that I do feel a lot better, less foggy thinking and I don’t feel so low when I wake up. I know working at night plays havoc with my circadian rhythm, more so during the winter, but I don’t know how I can get around that
Why is there no discussion of stress/trauma in this which also raises blood sugar? We really need to start talking about this more widely as society encouraged to live in fight or flight 🤦🏻♀️
@@vaishalihardikar6069 yeah. I mean the irony is that telling people to eat better and cut out sugar is going to make people living with a lot of survival stress spiral even more. Very bizarre and ignorant and OBSESSED with diet - I can't understand it. Doctors are meant to be some of the brightest minds but in practice they simply aren't or we'd be seeing more logical, practical solutions related to holistic healing - discussions around the impact of our modern world on the nervous system first and foremost. A regulated NS is a position from which to make better food choices - not the other way around 🤦♀️.
Because most people can't deal with any level of stress due to their 💩 diet! Poor diet affects your brain and mental health more than anything! Humans are resilient and can deal with stress and trauma if you're healthy! Diet is everything!
I've been in fight or flight for over 80% of my life and no medication they gave me helped! Only now I understand that it's all related to inflammation, which is caused by the garbage we eat! You can't prevent traumatic/stressful events from happening in life, but you can definitely be in a much healthier mental state and be able to deal with them! Go carnivore or keto and you'll see!
The fact that nobody talks about censored book called The 23 Former Doctor Truths really gets to me. Always loved people like lauren, they open our eyes
@@zuleikadobson WOW!!! Maybe you need a vacation and a drink snappy!!! If you Google the book, 1 single result comes up and it's the website for the book. I'd pretty much call that censorship! It's obvious it's being kept from the mainstream!
@@michellerivoire6618That sounds like a non best selling self published book, not censorship. There is nothing stopping them from putting it on Abe Books, Amazon and other places except that they don’t want to pay the extra fees.
@@michellerivoire6618 Censhorship is that one result for the book not appearing online at all to begin with so that the public can not gain access to it to read it for themselves.
@@theschwartzawakens9021 I may go ahead and try it then. I was diagnosed with prediabetes last week so I need to beat this before it gets full blown. Thanks for the response.
@@DoctorBoz I’ve been asking about the lady you interviewed who’s been on sardines for 70 days and was on carnivore 4 years prior to that. She said she is still insulin resistant. That really terrified me. How is that possible? Are some simply going to be IR no matter what we do?
@@benicio1967low carb only works initially (and is beneficial). In the long run it will cause damage to your pancreas and other organs and needs to be reintroduced. Check out Paul Saladino for reference. I hope this helps you out somewhat as it did me and many others I know.
@@benicio1967 Yes I heard that too on that video and it def terrified me too. Wish we'd get an answer. Maybe there's no answer. Plus waiting for that lady's heavy metal/mercury/arsenic results. Will be interesting to hear.
I really appreciate you showing the importance of measuring! Other influencers seem to discourge measuring which, to me, is bad advice with no scientific basis. "How you feel" is not telling a person much of anything, although it is important to learn how to be intouch with your body. After all, most people that come to ketogenic diets are sick, looking for help. There is nothing wrong with measuring in any case and only provides a better understanding of what is happening. And, an undisputable fact is, if you do not measure, you do not know. Coming from an analytical profession where measuring was critically important, I am a measuring geek!😊
Personally, I "feel" 💯 better since discarding keto sticks, bathroom scales, and my smart watch... my OCD has subsided, and I have found a new sense of joy when I prepare and eat ketogenic, influenced meals and exercise. Throw in my daily yoga practice and my morning flat white ☕️🍶 and all is well in my world 🧘♀️ 💕 with gratitude 🙏 from Australia 💚💛
How I "feel" tells me everything actually. But I like to measure to back up my personal results. And to show the MDs they need to do some current research
WOW, I just got the new OTC Stelo continuous glucose monitoring biosensor & having a blast seeing what happens throughout the day/night, how different factors affect my levels, food & drink, & the “dawn effect”. Very informative.
Dr. Boz, your videos are incredible. Virtually filled with profoundly insightful information for maintaining great health. Please keep sharing your deep well of knowledge.
Ive been practicing intermittent fasting. I will adjust my hours of food intake accordingly. As well as up the fats. Thanks. Appreciate your passion and energy. ❤
Dr Boz is right, anyone over 50 should assume they’re insulin resistant and need to cut the carbs. I look it as ok I was young and foolish and adopted the corrupt eating habits the food industrial complex brainwashed us into but now that I’m older and more mature I’m able to eat the proper human diet of healthy meat saturated fats, protein and abstain from highly processed carb junk food for optimal health.
@@billdublewhopper3064 define insulin resistant. If it’s losing weight I’ve dropped over 25 lb. In the last 8 months. insulin resistant? I’m looking physically better and am at the weight I was when I was doing the Ironman triathlon 20 years ago without having to train 20 hrs a week. Insulin resistant? I can pig out on fat and protein and feel lean the next day. Insulin resistant? I did a DEXA scan 7 months ago and one at the beginning of august, went from 28% body fat to 22% body fat only lost 2 lb lean mass specifically in my legs as I had orthscopic knee surgery in February so I’ve been rehabbing it these past 6 months but I’m at the top of my age group for lean muscle mass and bone density despite the “lost lean mass”. Or could it be you just don’t know what you’re talking about?
Not necessarily cut carbs, that's what the doctor is saying, you need to cut the insulin spikes and that's sugar mostly. I even cut fruits cause the fructose was making a mess with the fat, even good ones, fruits are perfectly replaceable with vegetables
We tell people not to eat within three hours before bedtime. Everyone's sleep schedule is different, I am early to bed *7pm early to rise *2-3am. My daughter is the opposite, late to bed, later to rise. So the sunrise thing doesn't work. However, I do OMAD around noon and that works for me.
Interesting ... the only thing I can't get is the eating after dark thing. I sleep much better if I eat a high fat high protein snack in the evening. If I don't, I don't sleep as well. I specifically have collagen powder with butter. There's something about collagen and healthy fat that's supposed to help with sleep - and it really does for me. I've struggled with sleep for 35 years. I've been mostly carnivore for about 6 months now and it's really helped stabilize my insulin. It's also really helped my sleep. But so far, I still sleep a lot better if I have my collagen pudding in the evening. I haven't even fasted for more than 24-28 hours because of this. So far sleep is more important to me than a prolonged fast, but I'll try it soon. I default to OMAD or a 2-4 hour feeding window a lot of days without even trying.
I had an incident the other night where I took my bs number pre-meal, 101, and again 40 minutes later it was at 93. 1 hr later it was at 106. 2 1/2 hours later, it was at 135. **I was experimenting with eating freshly cooked potatoes verses cooked then chilled.** For a few days after, I tested every 30 minutes to see what was going on and nothing like that happened again. I should add that I didn't do any carbs during those tests. **The chilled potato numbers that night of the strange readings were 91, 103, 107, 111, and 111. I pre meal tested, and then tested every half hour to the 1.5 hr mark, and then at 2.5 hrs. I had been doing low carb for 2.5 weeks at that point due to my post meal number getting to 223 after eating rice...!!! Aside from the potato experiment, I'm low carb, moderate (sometimes high) protein; and not counting fat, but eating high fat/protein foods. I do drink butter in my coffee with heavy cream. I have a history of doing IF, Keto, LCHF, and have no issues with cravings once I'm off sugar. Candy has been the worst thing to kick and if I eat a piece, it may (sometimes it doesn't) send me into a binge. Could that incident have been a fluke with the monitor?? Or my body freaking out over the sudden high carb food after a couple of weeks of nearly no carbs? Or is it something that should be brought to the attention of my endo who is treating my Hashimoto's? I'm not diabetic, but have gone into and out of prediabetes two times in the last 2 years, and brought it down very quickly by cutting out candy (my addiction) and white processed products. I'm having my fasting insulin tested this week. ANY HELP WOULD BE GREAT!
1. Stop eating junk food 2.Avoid packaged food as much as possible 3.Learn and practice intermittent fasting, it gets easier I don’t see the point of consuming food late in the day when you least need energy, some of my family eat an hour or so before bed and they’re all overweight and always tired
4. Aerobic exercise. It is never mentioned here but read the scientific literature. Aerobic exercise (45 mins 3X week) fights and even reverses insulin resistance, in addition to increasing fat oxidation. It in many ways, it is the opposite of "gaining fat effortlessly" because your cells are need that glucose for energy and will use it first, before it uses fat. Keto is just shutting down one of the two metabolic pathways (glucose and fat) nature gave us to survive in different environments. The Inuit survived for thousands of years in Canada and Greenland eating practically no carbs.
This video really hit the spot! Even though I'm actually type 1, I had some insulin resistance too, and avoiding late eating has helped A LOT! My insulin needs are now quite modest even though my C-peptide is pretty low (Still producing a little, since I'm LADA type, but still just a fraction of what I would need to survive even through fasted state!)
Hi Dr Boz, I am a cycling woman and I wear a CGM and measure ketones. I have found that I am profoundly insulin sensitive pre ovulation and gradually become more insulin resistant as I approach menses. At menses, I am very insulin resistant. I saw a video where Dr Bikman discussed this phenomenon, but I am concerned my extremes are hyperphysiological. Could you do a video discussing how to manage changes in insulin sensitivity in different phases of women’s cycles?
Dr. Boz, I am newer to the Keto lifestyle and just hit about 4 months and lost 50lbs. I have chosen to make this my lifestyle and you have been a great influencer and reinforcer for me. I personally love your family values, adherence to the Christian faith and let’s just say I appreciate you for a lot of your thinking! 😊. With that said, I’m not sure if you have covered this, but I’m curious how medications, OTC or prescription can affect ketosis. For example, I suffer with rosacea. Keto has helped a ton, but sometimes I do need to go on medication and I don’t want to mess up what has been such a disciplined Keto diet. Keep up the great work and I hope to meet you someday at upcoming function. God bless to you, your husband and your kiddos. Have a great weekend.
Hi Tim, I am not a Dr but have rosacea. Carnivore helped me. Also I use Boudreaux's Butt Paste on my face. It is diaper rash cream. Zinc Oxide. I use Max strength. I cover my face in it before bed and wash off in morning. It has restored my skin barrier. It is called face basting. Dr Shereen Idriss us a dermatologist on YT that I got this from. Really effective
There are a few ways to answer your questions - the best way = www.loom.com/share/77494c92bfb24e8ea89e99185affe534 The second best way = audiobook of ketoCONTINUUM adbl.co/3tQ75WZ With workbook ketoCONTINUUM amzn.to/2RPt42o
It doesn't take years to fix a broken metabolism. It took me about two weeks or less using a low carb diet and intermittent fasting. I have type 2 diabetes and when I started eating low carb (less then 50 carbs per day), higher fat and moderate protein along with intermittent fasting (first meal at 10am, last meal between 3-4:30pm) and 30 minutes of some kind of low intensity exercise a day and the weight is falling off where I couldn't lose a pound before. I used to wake up with a blood sugar between 135 - 170. Now I wake up with a blood sugar between 83 - 96. My blood sugar regularly dips below 100 whereas when I was following WW doing low fat, high carb it would never go under 100. The best I could hope for was between 117-127 in the morning. I have been taking Ozempic for years and while it helped bring my blood sugars down, it didn't do a complete job. I added Jardiance 10mg a day and that's when I really started seeing the results of my blood sugar, hence insulin, go down seriously to very healthy levels and as a side effect started to see weight loss easily. Even if I eat pizza on the weekends, my blood sugars are still good. Now if I go on vacation and eat high carb for more than a week or two, that's when I start seeing my blood sugars start to spike. But for a while, they stay low. Great video. Thanks.
I did all you said, and my A1c still went up which shocked me, because i lost 9 lbs in less than a year. I understand that low carb/sugar = lowered insulin. I have metabolic syndrome, 5 years post menopause 😢 Even though I got physically stronger and leaner, 131lbs 5'3.5, I'm still insulin resistant
take b1. it will help reverse your insulin resistance as it helps your pancreas process sugars correctly. i've been battling my sugar for about 3 years to no avail. then i figured out about b1 and my sugar has not spiked like it used to and is leveling out. i'm hoping to finally start losing weight once sugar remains normal.
If you live far north or south like I do with short day cycles, you can use a daylight bulb close by so your eyes respond to it while you eat to extend your day. Due to my work schedule it is close to impossible to eat within those daylight hours without eating bad stuff. So a daylight bulb will extend the timeframe of your eating window.
I go on a 22 hour fasts several times a week but I begin eating at 6 PM and finish by 8 PM and fall asleep by 10 PM. I sleep very good for 7 hrs. My waking glucose is 80 and ketones 0.2 My meal starts with a cereal for the fiber followed by eggs, meat, and salad.
Personally, I'd totally skip the cereal. I can't think of a single cereal that is actually healthy, including steel cut oats. I haven't had grains in 3 years and pooh almost every day. Needing fiber is a myth. Kellogs and General Mills have very deep pockets and they make sure their fiber message is in everything you hear. Look up the term "wheat belly".
Thank you, Doc. I’ve been dying for years and now I see what my problem is thank you so very much for breaking this down and making it easier for some of us we’re not so smart.
@@DoctorBoz I just watched a video of a lady you interviewed who has been eating sardines for 70 days and she said she STILL has insulin resistance. I was deeply alarmed by that. She also was eating a carnivore diet 4 years prior to starting the sardines. Why would this be? Are some of us simply going to have insulin resistance that is irreversible? That’s my concern.
Very clear instructions. But my basic problem: I do not sleep, if I ate hours earlier. If I eat I can go to sleep in 15 minutes. If my stomach is not full I stay awake till morning. It has been like this for 50 years. A year ago I stopped eating carbohydrate and since then I lost all the extra weight I had gained in the last 6 years (about 20 lb) . But now I do not know how to continue. It is difficult to live avoiding all carbohydrates and I can not fast longer than 10 hours. I loose all the strength and feel terrible. Also I had to stop eating fat alone because I have a strong diarrhea of it. So now I eat meat, vegetables and dairy. But my cholesterol is climbing up. I could use a special advice with many thanks!
Dr. Boz, I just saw your video of your moment of realization. I am envious that most of us have not been brought to an understanding the 'Expense of Grace'.
Being on Carnivore 17 mo I am still trying to get my blood sugar below 100 in the morning! For the first 55 years of my life I had Hypoglycemic then it has switched! UGH! Being vegetarian and vegan... yeah, bad for sure! Weight climbed. Ph bad! Weight going up and down! Enlarged heart for years!Scary things because of Chronic Lyme and Epstein Barr since a kid! This is great advice and pray it helps me! Thank you!
Eat at 430! I will do that year round when I can. Meal prep helps if you can't fit a meal in that early. Then you just heat and eat when you get home. The more time between your meal and bed time has always been good advice.
I had the best metabolic function and was the slimmest doing healthy keto; however, as a menopausal woman, I have read that a high fat diet messes up our microbiome. What is your recommendation for women 60 and older? Thanks!
Except it’s wrong. It only LOOKS like it reverses insulin resistance. A diet high in saturated fat is actually used by scientists to induce insulin resistance in rats because of how flawlessly it works. It’s scientifically proven that saturated fat causes and worsens insulin resistance.
Except it’s wrong. It only LOOKS like it reverses insulin resistance. A diet high in saturated fat is actually used by scientists to induce insulin resistance in rats because of how flawlessly it works. It’s scientifically proven that saturated fat causes and worsens insulin resistance.
@@darrells1806 Well sure but it still has not worked for me yet. It also has not worked for Dr Boz otherwise why is she still fasting and eating only sardines? I get they it works for some people that catch the desease early enough, but I doubt T2D is truely reversable in that if you start eating carbs again you will be T2D again. So either way you are stuck on a low carb diet and regular exercise - which puts busy time poor desk bound people at a hugh disadvantage.
You, Doctor, along with every TH-camr like yourself should, need to, please you need to start our educations out beginning in K thru 12th grade. I don't know how to begin kindergarteners except perhaps illustration with lectures about food and its impact. Then more advanced lessons each year thru 12th. Great educations in health provides much happier, healthier life style but also reduces health care. An entire generation educated in food, health, exercise, etc would eliminate 75% of hospitals buy eliminating 75% of our health problems that big good, big pharma, big medicine, and big government have put on us. Please, please think about it. It would be a new beginning for human health.
Currently I'm doing alternate day fasting. I find the ketosis + keto (measured with sticks) is very stable. I tried to eat keto and every day, but the ketosis would go back. With alternate day fasting ketosis persists even with quite a lot of carbs (60-80g). However since I take metformin sometimes my bloodsugar is at 70 (one time after workout even 66).
What about those people who form kidney stones and are told to eat less protein and less oxalate rich foods how are the6 supposed to undertake a Keto diet?
Keto diet helps prevent kidney stones from occurring, due to the fat content you consume. It's when you cut fat out completely that you develop kidney stones.
I only cut out refined sugar to reverse my severe insulin resistance. I did not cut out my other carbs. Please note my insulin serum in blood tests was sky high on fasting labs and I had optimal glucose levels.
Same I work 2 shifts during the summer. I think this is what's causing my glucose levels to rise. I'm off my eating schedule. And snacking in between. Even though I have completely quit sugar and refined carbs.
One Meal A Day should work no matter your schedule. Don't eat 16 - 20 hours straight a day. Your liver and kidneys can store 12 hours of sugar energy. Going longer than this helps put you in fat burning mode (high ketones).
The reason to eat early is to put the insulin rise from ur meal(s) in the morning rise from cortisol that u produce to wake up urself up & energize u for ur tasks! Ur going to have that morning rise no matter what, so use it to ur advantage and make it rise a little higher THEN than to give another lg insulin rise from a meal btwn midafternoon to bedtime. Ideally- Eat Early It takes time to get here but have this endgoal in mind. We are set up to eat dinner in our society, that’s when we socialize too; nighttime. So u have to learn how be w/others eating but ur just having an iced water w/a lemon twist or a decaf w/some cream or butter. I used to eat OMAD mid-late afternoon, make dinner for my family to eat at 6:30ish and serve & sit w/ them but not eat. Ideally eating brk and no food after noon would be key but I was so broken that my metab still changed enough for the first 55# to come off. Well, I did do weekly EFs also… But the next 30# would have had me moving my OMAD to morning. (Life happened, capped by a death and crowned w/Lockdown 2020 sigh)
I've been testing my morning fasted blood sugar levels over the course of a few months. My readings are typically between 4.3 and 4.4 (59 of 60 days measured) I then had a one-off reading of 5.8. Is it a cause for concern or likely a misread by the machine? For the record I've not been diagnosed with diabetes, I just like to monitor health stats.
This is a wonderful presentation. My dilemma is that while I have insulin resistance and I am dedicated to reducing it by following a low carb diet I find I lose too much weight. I am wondering if there’s any information out there for people who are at a proper weight and BMI. How can I keep my weight up by keeping my carbs down. I’m a 69-year-old woman who is very fit and very active and maintains a very healthy lifestyle. I cannot afford to lose any more weight. I would love your thoughts on this.
That means that your body is using more calories than you are giving it. You need to increase your calories, from either more protein, more healthy fats or both depending on your specific needs and activity.
I'm not sure if you've changed anything lately, but you look incredibly beautiful in this video. Could be different lighting maybe, but regardless its merely revealing more of what's already there. Either-way Good Job! and great video. Love your take. If possible I'd like to hear your opinion on L-carnatine L-tartrate. I've been using this with good results. But many in the fitness community say it works best with 40 grams of quick uptake carbs, and taken with just carbs first as to not have any competition with any other amino acids. I take that and glycine, but ... it's been against my nature to eat high GI carbs so yea ... what do you think?
I'm a 1.5 year carnivore and still battling IR. Under 5-10 carbs/day. Pretty much BBB&E everyday, with occasional seafood. My last A1C was 6.1, average blood sugar 131, fasting insulin 11.9, HDL 54, Trig 46. I think the problem is that I'm getting too much protein at a time and triggering excessive gluconeogenesis that my IR can't keep up with and that's why my average blood sugar is still so high. I'm focusing on a much higher fat/protein ratio diet now, but it's causing me to gain some weight. It's a struggle, but I'm optimistic. I'll try front loading my meals earlier in the day and start checking the Dr. Boz ratio. Thanks!
Keto mojo makes a basic affordable meter for measuring both glucose and ketones with a finger stick. Or use keto strips you urinate on each morning and pick up an inexpensive non prescription glucose test kit ( like Contour)at the pharmacy- the kind used by diabetics.
Limit the number of years you work night shifts and develop a plan for a career pathway that transitions you to working a day shift only position. Any work day between 7am to 5pm working preferably 8 to 9 hours and giving you your weekends back or working a half saturday is optimal for quality of life. Where there’s a will there’s a way.
I’m a newbie with IR. What should my numbers be for a healthy person? When my number drops between 90-100 I get the shakes abs sweats. It’s horrible. I cannot find a good doctor that with help me get to a healthy number without horrible side effects. I’ve begun to up my fats and protein. Almost off of grains. I have no appetite then eat at night. Craving for sweets is horrible. So I keep them out of my home. In my younger years I never had this problem.
As one becomes more fat adapted, then the amount of wasted ketones through the breath and urine is decreased. After 3 weeks of frequent all day fasts, by ketones by breath ketone meter has gone way down; I understand that this is because my body utilizes them better than doesn't discard them as much. Therefore your glucose/ketone test doesn't seem to apply to me as much. My glucose is still usually 6 to 6.5, which is slightly too high, but I can lower it by dropping my carb intake. Aarre Peltomaa of Mississauga, Ontario
This approach doesn’t resonate with me. First, it’s seems like a one-size-fits-all, hack-based, overly-complicated way to live. I went Whole Foods, plant based a year ago bc I was scared to become like my mom who has type2 and heart disease. I was always health-conscious, running daily and still my cholesterol was up to 201 on the high fat, low carb, moderate protein diet! After just 3 months whole food plant based, A1C went down, triglycerides went down, bad cholesterol went down. I’m never going high fat again. No thanks. I can eat all kinds of carbs, fruits and veggies, vegan proteins and no processed foods (meaning no oils, but whole food fats instead) and I feel better than ever. I just think people love hearing the great news that fat is good, but for my body, it wasn’t good. The Mastering diabetes guys, Dr Barnard, all kinds of other really good researchers show that increasing insulin sensitivity means detoxing your cells from lipid saturation (high fat). So, there’s way more science to this medicine than just seeing what happens when you eat a carb or when you eat fats. The cells have to be healed and then they easily respond to smaller amounts of insulin without needing the proverbial battering ram that is increased/injected insulin. If their science is correct,high fat is how you would actually increase your insulin resistance, sorry to say.
@@TWilsonSquaredinsulin is a storage hormone. How do people lose tons of weight on keto if it’s causing insulin to rise? Because it’s not 🤷🏻♂️. You do however still need to be in a caloric deficit to lose weight, no matter what diet you’re on.
Dont eat after dark ? Not possible. Go home after work. Turns dark. Sit down with family to have dinner. Tha5s how its done. Since the beginning of life.
Dr Boz. I have been trying to get some answers and so far no one has responded. Any suggestion will be greatly appreciated. I am 57 years old, been on keto diet for about 3 months now. Low Carb, Moderate Protein & Fat. Lost 25 lbs, blood sugar came down to normal. Triglyceride down from 7.4 to 1.3 & A1C from 12.5 to 7.4, but cholesterol went up both HDL & LDL. What i do not get is that my Blood Pressure is not going down, any clue. I am at 200lb 5 feet 6 inches tall. Don't eat a lot of salt/sodium. it's between 140 to 160 / 81 to 90 most of the time. From Ontario, Canada. My fats are grass fed butter or Organic, Extra virgin olive oil, organic cold press coconut oil, Organic avocado oil, fresh avocado. Don't eat beef or pork. Only chicken, lamb, eggs and whey isolate protein powder 0 sugar. Sardines, salmon tin & fresh. Shrimp, sweet pepper, broccoli, cauliflower. Some salad with regular cheese and i make my own dressing apple cider vinegar, lemon juice & EVOO salt & pepper to taste. would have some sour dough bread 1 slice maybe 2 or 3 times a week toasted with butter & EVOO. Sauerkraut and kimchi. Some lentil roti & occasionally 1 cup basmati rice. Blood pressure still high. Any clue. Supplements D3 10,000 IU with 300 mcg K2 (MK7), Magnesium Bisglycinate 400mg daily, Methylated B Complex, Zinc Picolinate 25mg with Copper 2mg & Hawthorn Berry supplements 540mg 3 x daily. Lemon juice, apple cider vinegar and cayenne pepper in the morning. Everyone I listen to on intermittent fasting, say blood pressure get lower. I am stuck & being pressured by my Cardiologist & GP to take more medication.
Dr. Boz, I have a question. I am insulin resistant. During the times that I am fasting, should I take MCT oil? I normally take it with my coffee which I still drink on fasting days. Thank you.
I think you are not clear on the effects of insulin, most people(non type 1) produce insulin, this will store unused fat in the fat cells. the rub comes in because with high insulin your body doesn't want to use it. I think the problem is in the utilization of fat for fuel. I agree with stuck in the storage mode, but the problem is never getting into the use side of the equation. this is also why fasting is effective because it pushes into the use side. I have heard you discuss the concept of fat flux.
@@dontfit6380 long term i agree with you, but i think going from hyperinsulinemia to healthy metabolism is not straight forward. just going keto doesn't magically lower you insulin set point. the underlying problem with insulin resistance is you body thinks this high level of insulin is normal. since insulin inhibits the burning of fat and release of fat from fat cells( note inhibits not prevent), it interferes with a health eb and flow. I think keto is a powerful tool in correcting this disfunction but it takes time for your body to adapt. I am a big proponent of excercize especially weight training to help the body correct the imbalance but creating more pressure on the demand side of the equation.
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/wmxkT94LN1N2ujFLA7_YMlEgwZG_rqBnqbjh6BAjMU4gOD-oNLizrcDRL-9WuOoWlzs0_dMyfQ=s48-c-k-c0x00ffffff-no-rj)
MORE of these shorter videos plz!!! I just don't have the time or patience for your 1 hour+ ones. Thank you for this short one!😊
Totally agree. Get to the meat and potatoes. Rather meat and veggies
Yes, just get to the point
agreed! Far too many of these "youtube doc" videos go for 20 mins or longer. Dont have time for that.
TIP: Just watch these vides on X2 speed. Its a great way to save time and maximize information exposure.
I set speed at 1.5 or 1.75 ... often turn off sound & just follow the text ... works really well for skimming - can always backtrack if needed.
She already talks fast. Low attention span??
I've been doing keto for 2 years. No more pre diabetes, no more obesity. Oh , and My Wife says the ol soldier stands to attention much better. Happy Wife, happy Husband. 😊
Can you share your diet please
Thanks for sharing that information 😂
So I lost a little over 80lbs eating keto and intermittent fasting. I never had a problem getting hard but it got noticeably bigger. It's crazy to me how that worked. It's definitely a thing.
That's great for you....and your wife. 😁🙃
@@garthc5994 - um... I've heard guys say that before. Your fella didn't get bigger, his surroundings got smaller. But what an incentive, right! 😁
Thank You Dr. Boz! You’ve told me more about insulin in five minutes than my doctor shared with me in fifteen years! Cheers!
The doctors mostly don't want you to know, as you might not need their pills...which they get a kick back for, from big P. The corruption in the healthcare sector is off the scale. Dr Boz, is a star!
Probably your doctor does not know this stuff!!!!
Lowering my carbs has changed my life. Feel great, look great, and think very clearly.😊
I've cut out sugar, bread, pasta, etc and the inflammation difference is phenomenal!
@@gaiagoddess8009 je pense et fais la même chose !
I've also noticed those benefits: I have much more energy, I think way better, and my skin is smoother. But I've also noticed that I get the best effects if I completely cut carbs consumption.
How about you? How many grams of carbs are you eating?
@@gaiagoddess8009 Hi! What do mean by "the inflammation difference is phenomenal"?
I have no Will power, but my wife keeps buying simple carbs, I ask her not to
So i just started this video, and it is at 0:49 and she is talking about traciking insulin. Im hoping she follows this with a quick discussion on how carbs are the main source of insulin spikes to our systems. A lot of people say it not carbs its sugar. Sugar is a carb, and all carbs turn directly in to sugar when digested.
It’s hard for us to learn to listen to everything before speaking. I feel the same rules apply when watching an informative video.
The difference is too much fructose spills over to the liver leading to insulin resistance. I know from experience with severe insulin resistance from too much refined sugar. I reversed my insulin resistance only removing the refined sugar. Still ate all my carbs and started eating fruit for dessert.
Dr Boz. I just want to thank you. I am a baby carnivore and have no idea what i am doing. You are the easiest to understand and you guide and back it up with numbers.i have a keto MOJO. I will start the sardine fast and monitor. I had been eating ribeyes and eggs for 4 weeks. Goal is to reverse 44 years of insulin resistance. I am 5'0 (started at 127lbs. Now down to 117-119lbs). With skin tags, cherry angiomas, a persisting lower belly, eye floaters and near sightedneess (started recently), heaviness of legs sometimes, i did fail the finger print test on tibia.also a cyst on R upper back (it is shrinking). Ive been feeling amazing on ribeyes but i want to follow your protocol and truly reverse insulin resistance. I so appreciate that you just share this information. I thank you from the bottom of my heart. I feel like i am not alone anymore.
I was vegan and then Mediterranean. I am a physical therapist for 22 years now. I want to be healthy for my son. And to keep serving God. My patients. Community. I hope to run into other keto or carnivore medical professionals to collaborate and serve humanity as we really should have. God bless you Dr. Boz.
Castor oil drops in eyes 👀 and dab it on cyst and tags 😊good luck 😊
Is Keto supposed to make cherry angiomas go away? I have been doing keto and it has done nothing for them. I have more than ever. Of course Keto has helped with many things, but not the angiomas.
@@goddesstc no only surgery will do that , but it says most are not dangerous but see your dr
@@imbonkers3629 omg, castor oil does not belong anywhere near the eyes ! ! Sheesh !
@@skyboy1956 I’ve put one drop in each eye for years I’m 60 perfect vision no glasses 🤓
I understood from another diabetic specialist that if you eat your vegetables first, then your protein, and then your carbohydrate that your sugars don’t spike the same way as if you were to eat your carbohydrate first your protein second and your vegetable last
Yes! And walking at least 30 minutes right after that meal
Eat a healthy salad first.
Eggs first, 0 vegetables then steak and fish.
That makes no sense because "vegetables" are carbohydrates and can have wildly different glycemic impacts depending on the vegetable.
That's true if u want to stay a sugar burner. It's a better way to do that. BUT slowing down sugar burning keeps glucose in your blood LONGER.
Miss, I just want to let you know that you are what a real doctor is supposed to be. You're literally saving lives with your educational videos. It saddens me so much that so many doctors don't tell us this, or just don't know anything about the importance for a healthy life. They rather give medication when it's too late. Once again thank you so much! God bless you.
Your contribution to humanity is truly worthy of goosebumps / Nobel prize. Not enough people as you are. Thank you for your steadfast dedication.
i'm loving these short format videos dr b, thanks.
Agree 👍 😊!
Yes! So helpful! Thanks Dr. Boz!
@Somniator7 feel free to waste all of your own time you care to.
Why in the world would she show a steak and avocado in the thumbnail and say stop doing this? Clickbait I guess.
I wondered the same thing... It got me to watch the video...clickbait... now I'm suspicious and question what she's saying.
Just to let you click and play what she said...
There is nothing new ...samethiny everybody it is saying... Go Keto
A ribeye steak and an avocado are both high in fat . She makes-a point on eating fat
Well it does get views and she is vary insightful. In my experience.
Using circadian rhythm to your advantage makes sense to me. For those whining about the photo, the point is not the food on the plate, it's the "romantic" evening meal.
Thanks Dr. Boz! I appreciate how you make things easier to assimilate without talking down to people!
Hello.
I think the food on the plate has significance.
Too much fatty meat and zero carbs.
It is extremely significant to eat according to circadian rhythms.
@@lisamcmahon1462 You might be missing the point of the video which is that carbs are the driver of insulin resistance, not fatty meat - she says keep carbs under 20 grams which is basically nothing, can't even have bean soup or too much fruit
@@d0ubtingThom4s A medium avocado only has about 15 g of carbs so I can have a 1/2 of avocado with my meat, so the picture is deceiving.
Jennifer...Romantic evening meal?? what are you talking about? The picture IS deceiving. you can have a 1/2 avocado, 5-7 CARBS, and a steak together and be under her 20 g of carbs. Maybe you should eat a few carbs, you might not be so confused and Irritable!
I work at night and have done for over thirty years, all these programs assume all people work nine to five jobs. I also have a very sedentary job ( taxi driver )
It is now GMT hours in the UK it gets dark about 17.00 ish and lasts for about twelve hours, this will increase to to about 14 hours of darkness starting at about 18.00 hours
I do my best to have a good low carb, protein and high fat diet before I leave for work. This usually comprises of steak/chicken or dig and and a good size leafy green salad with olive oil / vinaigrette dressing
I also drink ACV and take vitamins when I wake up, I’ve lost a bit a weight but it stubbornly refuses to budge, I need to lose 42 to 50 lbs in weight.
The plus point is that I do feel a lot better, less foggy thinking and I don’t feel so low when I wake up.
I know working at night plays havoc with my circadian rhythm, more so during the winter, but I don’t know how I can get around that
Dr. Boz you are queen!!!! thank you from Serbia!!!
Great! A whole insulin resistance reversal course in under 6 minutes!
Why is there no discussion of stress/trauma in this which also raises blood sugar? We really need to start talking about this more widely as society encouraged to live in fight or flight 🤦🏻♀️
True. Stress/ trauma is a big reason for insulin resistance. I have gone through it.
@@vaishalihardikar6069 yeah. I mean the irony is that telling people to eat better and cut out sugar is going to make people living with a lot of survival stress spiral even more. Very bizarre and ignorant and OBSESSED with diet - I can't understand it. Doctors are meant to be some of the brightest minds but in practice they simply aren't or we'd be seeing more logical, practical solutions related to holistic healing - discussions around the impact of our modern world on the nervous system first and foremost. A regulated NS is a position from which to make better food choices - not the other way around 🤦♀️.
Is the American food. People eat out all the time . Or they buy too much junk food
Because most people can't deal with any level of stress due to their 💩 diet! Poor diet affects your brain and mental health more than anything! Humans are resilient and can deal with stress and trauma if you're healthy! Diet is everything!
I've been in fight or flight for over 80% of my life and no medication they gave me helped! Only now I understand that it's all related to inflammation, which is caused by the garbage we eat! You can't prevent traumatic/stressful events from happening in life, but you can definitely be in a much healthier mental state and be able to deal with them! Go carnivore or keto and you'll see!
The fact that nobody talks about censored book called The 23 Former Doctor Truths really gets to me. Always loved people like lauren, they open our eyes
Censored? By whom or what organization or government? Perhaps approaching life as a professional victim of the world's conspiracies is the problem.
@@zuleikadobson WOW!!! Maybe you need a vacation and a drink snappy!!! If you Google the book, 1 single result comes up and it's the website for the book. I'd pretty much call that censorship! It's obvious it's being kept from the mainstream!
@@michellerivoire6618That sounds like a non best selling self published book, not censorship. There is nothing stopping them from putting it on Abe Books, Amazon and other places except that they don’t want to pay the extra fees.
@@michellerivoire6618 Censhorship is that one result for the book not appearing online at all to begin with so that the public can not gain access to it to read it for themselves.
I see this comment on almost every video. It’s not banned. It’s out of print.
Type I diabetic here. I’ve been doing keto for years. You just have to have a deeper understanding of the system.
So is the keto diet working for you?
@ yes. It’s just a bit more tricky.
@@theschwartzawakens9021 I may go ahead and try it then. I was diagnosed with prediabetes last week so I need to beat this before it gets full blown. Thanks for the response.
I have insulin resistance from PCOS no doubt. I did Keto during the quarantine & it told me a lot about my body.
This may be the most concise explanation of this topic I've ever seen. 😀
Thanks
@@DoctorBoz I’ve been asking about the lady you interviewed who’s been on sardines for 70 days and was on carnivore 4 years prior to that. She said she is still insulin resistant. That really terrified me. How is that possible? Are some simply going to be IR no matter what we do?
@@benicio1967low carb only works initially (and is beneficial). In the long run it will cause damage to your pancreas and other organs and needs to be reintroduced. Check out Paul Saladino for reference. I hope this helps you out somewhat as it did me and many others I know.
@@benicio1967 Yes I heard that too on that video and it def terrified me too. Wish we'd get an answer. Maybe there's no answer. Plus waiting for that lady's heavy metal/mercury/arsenic results. Will be interesting to hear.
@@benicio1967
I think the Zone Diet is still the best for diabetes.
I really appreciate you showing the importance of measuring! Other influencers seem to discourge measuring which, to me, is bad advice with no scientific basis. "How you feel" is not telling a person much of anything, although it is important to learn how to be intouch with your body. After all, most people that come to ketogenic diets are sick, looking for help. There is nothing wrong with measuring in any case and only provides a better understanding of what is happening. And, an undisputable fact is, if you do not measure, you do not know. Coming from an analytical profession where measuring was critically important, I am a measuring geek!😊
Personally, I "feel" 💯 better since discarding keto sticks, bathroom scales, and my smart watch... my OCD has subsided, and I have found a new sense of joy when I prepare and eat ketogenic, influenced meals and exercise. Throw in my daily yoga practice and my morning flat white ☕️🍶 and all is well in my world 🧘♀️ 💕 with gratitude 🙏 from Australia 💚💛
How I "feel" tells me everything actually. But I like to measure to back up my personal results. And to show the MDs they need to do some current research
WOW, I just got the new OTC Stelo continuous glucose monitoring biosensor & having a blast seeing what happens throughout the day/night, how different factors affect my levels, food & drink, & the “dawn effect”. Very informative.
Dr. Boz, your videos are incredible. Virtually filled with profoundly insightful information for maintaining great health. Please keep sharing your deep well of knowledge.
I LOVE the longer podcasts. I love getting as much info as possible
I enjoy your short and sweet, to the point videos :)
Ive been practicing intermittent fasting. I will adjust my hours of food intake accordingly. As well as up the fats. Thanks. Appreciate your passion and energy. ❤
Dr Boz is right, anyone over 50 should assume they’re insulin resistant and need to cut the carbs. I look it as ok I was young and foolish and adopted the corrupt eating habits the food industrial complex brainwashed us into but now that I’m older and more mature I’m able to eat the proper human diet of healthy meat saturated fats, protein and abstain from highly processed carb junk food for optimal health.
Take a glucose tolerance test. By eating high fat you are now insulin resistant
@@billdublewhopper3064 define insulin resistant. If it’s losing weight I’ve dropped over 25 lb. In the last 8 months. insulin resistant? I’m looking physically better and am at the weight I was when I was doing the Ironman triathlon 20 years ago without having to train 20 hrs a week. Insulin resistant? I can pig out on fat and protein and feel lean the next day. Insulin resistant? I did a DEXA scan 7 months ago and one at the beginning of august, went from 28% body fat to 22% body fat only lost 2 lb lean mass specifically in my legs as I had orthscopic knee surgery in February so I’ve been rehabbing it these past 6 months but I’m at the top of my age group for lean muscle mass and bone density despite the “lost lean mass”. Or could it be you just don’t know what you’re talking about?
Not necessarily cut carbs, that's what the doctor is saying, you need to cut the insulin spikes and that's sugar mostly. I even cut fruits cause the fructose was making a mess with the fat, even good ones, fruits are perfectly replaceable with vegetables
@@billdublewhopper3064yeah, no, that makes no sense
@@KeeperOfSolitude you can Google high fat diet and insulin resistance. There are thousands of studies for you to enjoy
We tell people not to eat within three hours before bedtime. Everyone's sleep schedule is different, I am early to bed *7pm early to rise *2-3am. My daughter is the opposite, late to bed, later to rise. So the sunrise thing doesn't work. However, I do OMAD around noon and that works for me.
What do you do when you get up at 2-3:00am?!!
If she’s like me she goes to work. Not everyone works banker’s hours. Some work 4:00am-2:30pm.
Interesting ... the only thing I can't get is the eating after dark thing. I sleep much better if I eat a high fat high protein snack in the evening. If I don't, I don't sleep as well. I specifically have collagen powder with butter. There's something about collagen and healthy fat that's supposed to help with sleep - and it really does for me. I've struggled with sleep for 35 years. I've been mostly carnivore for about 6 months now and it's really helped stabilize my insulin. It's also really helped my sleep. But so far, I still sleep a lot better if I have my collagen pudding in the evening. I haven't even fasted for more than 24-28 hours because of this. So far sleep is more important to me than a prolonged fast, but I'll try it soon. I default to OMAD or a 2-4 hour feeding window a lot of days without even trying.
First time to know eating early in the morning improves insulin resistance. Thannks
Yes my bloodglucose goes up when skipping breakfast
I had an incident the other night where I took my bs number pre-meal, 101, and again 40 minutes later it was at 93. 1 hr later it was at 106. 2 1/2 hours later, it was at 135. **I was experimenting with eating freshly cooked potatoes verses cooked then chilled.** For a few days after, I tested every 30 minutes to see what was going on and nothing like that happened again. I should add that I didn't do any carbs during those tests. **The chilled potato numbers that night of the strange readings were 91, 103, 107, 111, and 111. I pre meal tested, and then tested every half hour to the 1.5 hr mark, and then at 2.5 hrs. I had been doing low carb for 2.5 weeks at that point due to my post meal number getting to 223 after eating rice...!!! Aside from the potato experiment, I'm low carb, moderate (sometimes high) protein; and not counting fat, but eating high fat/protein foods. I do drink butter in my coffee with heavy cream. I have a history of doing IF, Keto, LCHF, and have no issues with cravings once I'm off sugar. Candy has been the worst thing to kick and if I eat a piece, it may (sometimes it doesn't) send me into a binge.
Could that incident have been a fluke with the monitor?? Or my body freaking out over the sudden high carb food after a couple of weeks of nearly no carbs? Or is it something that should be brought to the attention of my endo who is treating my Hashimoto's? I'm not diabetic, but have gone into and out of prediabetes two times in the last 2 years, and brought it down very quickly by cutting out candy (my addiction) and white processed products. I'm having my fasting insulin tested this week. ANY HELP WOULD BE GREAT!
1. Stop eating junk food
2.Avoid packaged food as much as possible
3.Learn and practice intermittent fasting, it gets easier
I don’t see the point of consuming food late in the day when you least need energy, some of my family eat an hour or so before bed and they’re all overweight and always tired
4. Aerobic exercise. It is never mentioned here but read the scientific literature. Aerobic exercise (45 mins 3X week) fights and even reverses insulin resistance, in addition to increasing fat oxidation. It in many ways, it is the opposite of "gaining fat effortlessly" because your cells are need that glucose for energy and will use it first, before it uses fat. Keto is just shutting down one of the two metabolic pathways (glucose and fat) nature gave us to survive in different environments. The Inuit survived for thousands of years in Canada and Greenland eating practically no carbs.
yea I don't get the eating just before bed thing.. it gives me heartburn.
Eating late and eating carbs late helps with sleep, sleep is very important so its not that bad
I second this
@@abhaysharma6292 I can be dead tired right before I go to sleep, but if I eat carbs right before bed it wakes me up for the next 3 hours.
This video really hit the spot! Even though I'm actually type 1, I had some insulin resistance too, and avoiding late eating has helped A LOT! My insulin needs are now quite modest even though my C-peptide is pretty low (Still producing a little, since I'm LADA type, but still just a fraction of what I would need to survive even through fasted state!)
I love the beginning. I "gain weight effortlessly." It's true. I do have metabolic disorder.
Love the shorter vids.. straight to the point. Thank you for this valuable information 🤓
Hi Dr Boz,
I am a cycling woman and I wear a CGM and measure ketones. I have found that I am profoundly insulin sensitive pre ovulation and gradually become more insulin resistant as I approach menses. At menses, I am very insulin resistant. I saw a video where Dr Bikman discussed this phenomenon, but I am concerned my extremes are hyperphysiological. Could you do a video discussing how to manage changes in insulin sensitivity in different phases of women’s cycles?
Do you recognize that TH-cam puts a donut commercial before any health Dr. video?
Dr. Boz, I am newer to the Keto lifestyle and just hit about 4 months and lost 50lbs. I have chosen to make this my lifestyle and you have been a great influencer and reinforcer for me. I personally love your family values, adherence to the Christian faith and let’s just say I appreciate you for a lot of your thinking! 😊. With that said, I’m not sure if you have covered this, but I’m curious how medications, OTC or prescription can affect ketosis. For example, I suffer with rosacea. Keto has helped a ton, but sometimes I do need to go on medication and I don’t want to mess up what has been such a disciplined Keto diet. Keep up the great work and I hope to meet you someday at upcoming function. God bless to you, your husband and your kiddos. Have a great weekend.
Hi Tim, I am not a Dr but have rosacea. Carnivore helped me. Also I use Boudreaux's Butt Paste on my face. It is diaper rash cream. Zinc Oxide. I use Max strength. I cover my face in it before bed and wash off in morning. It has restored my skin barrier. It is called face basting. Dr Shereen Idriss us a dermatologist on YT that I got this from. Really effective
There are a few ways to answer your questions - the best way = www.loom.com/share/77494c92bfb24e8ea89e99185affe534
The second best way = audiobook of ketoCONTINUUM adbl.co/3tQ75WZ
With workbook ketoCONTINUUM amzn.to/2RPt42o
@@DoctorBoz thank you Dr. Boz!!!❤️
Great video !! straight to the point !!
It doesn't take years to fix a broken metabolism. It took me about two weeks or less using a low carb diet and intermittent fasting. I have type 2 diabetes and when I started eating low carb (less then 50 carbs per day), higher fat and moderate protein along with intermittent fasting (first meal at 10am, last meal between 3-4:30pm) and 30 minutes of some kind of low intensity exercise a day and the weight is falling off where I couldn't lose a pound before. I used to wake up with a blood sugar between 135 - 170. Now I wake up with a blood sugar between 83 - 96. My blood sugar regularly dips below 100 whereas when I was following WW doing low fat, high carb it would never go under 100. The best I could hope for was between 117-127 in the morning. I have been taking Ozempic for years and while it helped bring my blood sugars down, it didn't do a complete job. I added Jardiance 10mg a day and that's when I really started seeing the results of my blood sugar, hence insulin, go down seriously to very healthy levels and as a side effect started to see weight loss easily. Even if I eat pizza on the weekends, my blood sugars are still good. Now if I go on vacation and eat high carb for more than a week or two, that's when I start seeing my blood sugars start to spike. But for a while, they stay low. Great video. Thanks.
Excellent concise video, short sweet and to the point!
I have type 2 diabetes , high blood pressure and high cholesterol. Thanks very helpful.
I did all you said, and my A1c still went up which shocked me, because i lost 9 lbs in less than a year. I understand that low carb/sugar = lowered insulin. I have metabolic syndrome, 5 years post menopause 😢 Even though I got physically stronger and leaner, 131lbs 5'3.5, I'm still insulin resistant
take b1. it will help reverse your insulin resistance as it helps your pancreas process sugars correctly. i've been battling my sugar for about 3 years to no avail. then i figured out about b1 and my sugar has not spiked like it used to and is leveling out. i'm hoping to finally start losing weight once sugar remains normal.
@@shannonbjerke1320B1 for months did absolutely nothing for me
If you live far north or south like I do with short day cycles, you can use a daylight bulb close by so your eyes respond to it while you eat to extend your day. Due to my work schedule it is close to impossible to eat within those daylight hours without eating bad stuff. So a daylight bulb will extend the timeframe of your eating window.
"gain fat effortlessly" finally something I can call myself "effortlessly competent" in ... Live is good.
😂
So...what do I eat?
EAT fat effortlessly- NOT GAIN fat effortlessly
@@ringerheringa3052 reduce consumption of carbs, rice, potatoes, bread, candy, soda, juice, etc.
Teach me! Lol
I go on a 22 hour fasts several times a week but I begin eating at 6 PM and finish by 8 PM and fall asleep by 10 PM. I sleep very good for 7 hrs. My waking glucose is 80 and ketones 0.2 My meal starts with a cereal for the fiber followed by eggs, meat, and salad.
Personally, I'd totally skip the cereal. I can't think of a single cereal that is actually healthy, including steel cut oats. I haven't had grains in 3 years and pooh almost every day. Needing fiber is a myth. Kellogs and General Mills have very deep pockets and they make sure their fiber message is in everything you hear. Look up the term "wheat belly".
Cereal spikes blood sugar like crazy its just not healthy especially first thing in morning
Thank you, Doc. I’ve been dying for years and now I see what my problem is thank you so very much for breaking this down and making it easier for some of us we’re not so smart.
I just started listening to your channel, I really appreciate your approach, you are answering questions I have , thank you
I found this video on measuring glucose and ketones very helpful. Thank you Dr Boz. Saved to favourites.
Perfectly explained, Doc! This woman is just awesome.
Yay! You finally said 20 GRAMS!!
Instead of just saying 20 (with no units) like you usually do…. Thank you. Details matter.
I am teachable … enough comments pointing that out … and tada!!
@@DoctorBoz I just watched a video of a lady you interviewed who has been eating sardines for 70 days and she said she STILL has insulin resistance. I was deeply alarmed by that. She also was eating a carnivore diet 4 years prior to starting the sardines. Why would this be? Are some of us simply going to have insulin resistance that is irreversible? That’s my concern.
😂
😂😂 20 days, 20 kgs, 20 😂
@jimo559 20 grams is how many cups? Like 20 grams of rice or pasta. I/2 Cup?
This channel is a game-changer! So many helpful tips to improve my health. Keep it up!
Be honest show proper content photos and catch phrase. You show a steak and avocado? Yet your posting has nothing about not eating those.
Photos are clickbait
Nothing wrong with avocado 🤷🏽♀️ I am carnivoor and sometimes I add an avocado because of the good fatts. Why should she not?
Everyone knows thumbnails mean nothing.
It would be great if she personally responded to this opening photo
Most so called nutrition videos on TH-cam are rubbish.
Thank you so much doctor. You are the most truthful, sincere, and educated of all doctors I know !!!
Very clear instructions. But my basic problem: I do not sleep, if I ate hours earlier. If I eat I can go to sleep in 15 minutes. If my stomach is not full I stay awake till morning. It has been like this for 50 years. A year ago I stopped eating carbohydrate and since then I lost all the extra weight I had gained in the last 6 years (about 20 lb) . But now I do not know how to continue. It is difficult to live avoiding all carbohydrates and I can not fast longer than 10 hours. I loose all the strength and feel terrible. Also I had to stop eating fat alone because I have a strong diarrhea of it. So now I eat meat, vegetables and dairy. But my cholesterol is climbing up. I could use a special advice with many thanks!
Magnesium citrate or glysenate
Same with me. I had to stop intermittent fasting because my sleep got even worse. Some nights zero sleep
@@letitiaroark6878 Before going to bed? or instead of eating late supper?
I find magnesium helps before going to bed.
@@SuperLizziemac Yes, thank you. I take it too. But not when I have a rumbling stomach. :-I
Dr. Boz, I just saw your video of your moment of realization.
I am envious that most of us have not been brought to an understanding the 'Expense of Grace'.
Very good presentation
Being on Carnivore 17 mo I am still trying to get my blood sugar below 100 in the morning! For the first 55 years of my life I had Hypoglycemic then it has switched! UGH! Being vegetarian and vegan... yeah, bad for sure! Weight climbed. Ph bad! Weight going up and down! Enlarged heart for years!Scary things because of Chronic Lyme and Epstein Barr since a kid! This is great advice and pray it helps me! Thank you!
It gets dark at 4:30 in the winter here...how do you work around that?
I was thinking the same thing!
I think the idea is try to not eat to close to bedtime not necessarily focusing on the time it gets dark.
Eat at 430! I will do that year round when I can. Meal prep helps if you can't fit a meal in that early. Then you just heat and eat when you get home. The more time between your meal and bed time has always been good advice.
Thank you for talking about type 1 diabetes, Dr. Boz!
I had the best metabolic function and was the slimmest doing healthy keto; however, as a menopausal woman, I have read that a high fat diet messes up our microbiome. What is your recommendation for women 60 and older? Thanks!
Hi. What is the answer to your question? Interested.
I don't know if she saw my question! Glad you are also interested!@Kann5468
Sardinen mit Chilli geht es aber nicht tgl .3× pro Week.danke hilft.
Dr Boz absolulely brilliant! You nailed it on this one.
Except it’s wrong. It only LOOKS like it reverses insulin resistance. A diet high in saturated fat is actually used by scientists to induce insulin resistance in rats because of how flawlessly it works. It’s scientifically proven that saturated fat causes and worsens insulin resistance.
Except it’s wrong. It only LOOKS like it reverses insulin resistance. A diet high in saturated fat is actually used by scientists to induce insulin resistance in rats because of how flawlessly it works. It’s scientifically proven that saturated fat causes and worsens insulin resistance.
This is not groundbreaking information. This has been known for many years. She’s just reiterating what has already been discovered.
@@darrells1806 Well sure but it still has not worked for me yet. It also has not worked for Dr Boz otherwise why is she still fasting and eating only sardines? I get they it works for some people that catch the desease early enough, but I doubt T2D is truely reversable in that if you start eating carbs again you will be T2D again. So either way you are stuck on a low carb diet and regular exercise - which puts busy time poor desk bound people at a hugh disadvantage.
You, Doctor, along with every TH-camr like yourself should, need to, please you need to start our educations out beginning in K thru 12th grade. I don't know how to begin kindergarteners except perhaps illustration with lectures about food and its impact. Then more advanced lessons each year thru 12th. Great educations in health provides much happier, healthier life style but also reduces health care. An entire generation educated in food, health, exercise, etc would eliminate 75% of hospitals buy eliminating 75% of our health problems that big good, big pharma, big medicine, and big government have put on us. Please, please think about it. It would be a new beginning for human health.
Currently I'm doing alternate day fasting. I find the ketosis + keto (measured with sticks) is very stable. I tried to eat keto and every day, but the ketosis would go back. With alternate day fasting ketosis persists even with quite a lot of carbs (60-80g). However since I take metformin sometimes my bloodsugar is at 70 (one time after workout even 66).
Thank you doctor! I don't speak English,but i understand a litle. God bless You.
Please tell us how we can measure our insulin while being on a budget.
Start a go fund me, seems everyone is doing that 😮
I agree, short concise videos are great.
What about those people who form kidney stones and are told to eat less protein and less oxalate rich foods how are the6 supposed to undertake a Keto diet?
Keto diet helps prevent kidney stones from occurring, due to the fat content you consume. It's when you cut fat out completely that you develop kidney stones.
I only cut out refined sugar to reverse my severe insulin resistance. I did not cut out my other carbs. Please note my insulin serum in blood tests was sky high on fasting labs and I had optimal glucose levels.
Keep up the good work !!!
Dr. Boz ratio is amazing. Doc, any advice for people who work night shift?
I work 3rd shift so I can't help eating after dark. Loved the short knowledge packed video tho!
same, I eat lunch at 10:30pm the last meal before it gets light.
Same I work 2 shifts during the summer. I think this is what's causing my glucose levels to rise. I'm off my eating schedule. And snacking in between. Even though I have completely quit sugar and refined carbs.
Same here, 9 pm to 6 am, I try to eat after I wake up 2 hours later. OMAD only.
One Meal A Day should work no matter your schedule. Don't eat 16 - 20 hours straight a day. Your liver and kidneys can store 12 hours of sugar energy. Going longer than this helps put you in fat burning mode (high ketones).
Just don't eat within 4 hours before bedtime. Eat closer to your wake up time rather than your bedtime.
Easy to understand this one, short too
The reason to eat early is to put the insulin rise from ur meal(s) in the morning rise from cortisol that u produce to wake up urself up & energize u for ur tasks!
Ur going to have that morning rise no matter what, so use it to ur advantage and make it rise a little higher THEN than to give another lg insulin rise from a meal btwn midafternoon to bedtime.
Ideally- Eat Early
It takes time to get here but have this endgoal in mind.
We are set up to eat dinner in our society, that’s when we socialize too; nighttime. So u have to learn how be w/others eating but ur just having an iced water w/a lemon twist or a decaf w/some cream or butter.
I used to eat OMAD mid-late afternoon, make dinner for my family to eat at 6:30ish and serve & sit w/ them but not eat. Ideally eating brk and no food after noon would be key but I was so broken that my metab still changed enough for the first 55# to come off. Well, I did do weekly EFs also… But the next 30# would have had me moving my OMAD to morning. (Life happened, capped by a death and crowned w/Lockdown 2020 sigh)
Thank you! This video was excellent. All I needed to get started in under 6 minutes.
how about just eating fruits and veg and some added butter and spices? I just can't eat a bunch of meat.
I always watch with the sound off... what a performance!
I've been testing my morning fasted blood sugar levels over the course of a few months. My readings are typically between 4.3 and 4.4 (59 of 60 days measured) I then had a one-off reading of 5.8. Is it a cause for concern or likely a misread by the machine? For the record I've not been diagnosed with diabetes, I just like to monitor health stats.
Love these shorts
how about a list of healthy high fat foods?
Do you know if Dr Boz has made a video of healthy fats to eat and drink daily?
Dr. Boz- Beautiful Genius. So clear.
This is a wonderful presentation. My dilemma is that while I have insulin resistance and I am dedicated to reducing it by following a low carb diet I find I lose too much weight. I am wondering if there’s any information out there for people who are at a proper weight and BMI. How can I keep my weight up by keeping my carbs down. I’m a 69-year-old woman who is very fit and very active and maintains a very healthy lifestyle. I cannot afford to lose any more weight. I would love your thoughts on this.
I too need to gain weight but lower A1C
Pecans soak and dry them.
That means that your body is using more calories than you are giving it. You need to increase your calories, from either more protein, more healthy fats or both depending on your specific needs and activity.
Lift weights -heavy weights, not 2lb weights- to gain muscle.
@@modelsuppliesI work out 5x/week, and still lost 28 lbs in 5 months: now 151 lbs and 6'4" tall, no muscle gain...
Where have you been all my life?!❤
I'm not sure if you've changed anything lately, but you look incredibly beautiful in this video. Could be different lighting maybe, but regardless its merely revealing more of what's already there. Either-way Good Job! and great video. Love your take.
If possible I'd like to hear your opinion on L-carnatine L-tartrate. I've been using this with good results. But many in the fitness community say it works best with 40 grams of quick uptake carbs, and taken with just carbs first as to not have any competition with any other amino acids. I take that and glycine, but ... it's been against my nature to eat high GI carbs so yea ... what do you think?
I'm a 1.5 year carnivore and still battling IR. Under 5-10 carbs/day. Pretty much BBB&E everyday, with occasional seafood. My last A1C was 6.1, average blood sugar 131, fasting insulin 11.9, HDL 54, Trig 46. I think the problem is that I'm getting too much protein at a time and triggering excessive gluconeogenesis that my IR can't keep up with and that's why my average blood sugar is still so high. I'm focusing on a much higher fat/protein ratio diet now, but it's causing me to gain some weight. It's a struggle, but I'm optimistic. I'll try front loading my meals earlier in the day and start checking the Dr. Boz ratio. Thanks!
How am I to measure my insulin vs ketones? Do I go to my doctor once or twice a week for bloodwork and for how long must this happen.
Keto mojo makes a basic affordable meter for measuring both glucose and ketones with a finger stick. Or use keto strips you urinate on each morning and pick up an inexpensive non prescription glucose test kit ( like Contour)at the pharmacy- the kind used by diabetics.
What do you recommend for day sleepers? I work nights and sleep during the day. I'm headed home when the sun comes up. Thank you.
Limit the number of years you work night shifts and develop a plan for a career pathway that transitions you to working a day shift only position. Any work day between 7am to 5pm working preferably 8 to 9 hours and giving you your weekends back or working a half saturday is optimal for quality of life. Where there’s a will there’s a way.
Bless 🙌 You for helping so many people and Thank you for sharing your thoughts & health wisdom ✨️ 🙏
I’m a newbie with IR. What should my numbers be for a healthy person? When my number drops between 90-100 I get the shakes abs sweats. It’s horrible. I cannot find a good doctor that with help me get to a healthy number without horrible side effects. I’ve begun to up my fats and protein. Almost off of grains. I have no appetite then eat at night. Craving for sweets is horrible. So I keep them out of my home. In my younger years I never had this problem.
I love your content! But I have a question: what about cholesterol? Does eating a lot of protein and fat increase its levels?
As one becomes more fat adapted, then the amount of wasted ketones through the breath and urine is decreased. After 3 weeks of frequent all day fasts, by ketones by breath ketone meter has gone way down; I understand that this is because my body utilizes them
better than doesn't discard them as much. Therefore your glucose/ketone test doesn't seem to apply to me as much. My glucose is still usually 6 to 6.5, which is slightly too high, but I can lower it by dropping my carb intake. Aarre Peltomaa of Mississauga, Ontario
when ate high fat, low carb, I didn't lose weight. when I ate high protein and low fat, moderate carb, I lost weight
I dont know what to do at this point.
Thank you
It’s almost like people’s bodies and metabolism’s are different and you need to find what works best for you…
This approach doesn’t resonate with me. First, it’s seems like a one-size-fits-all, hack-based, overly-complicated way to live.
I went Whole Foods, plant based a year ago bc I was scared to become like my mom who has type2 and heart disease. I was always health-conscious, running daily and still my cholesterol was up to 201 on the high fat, low carb, moderate protein diet! After just 3 months whole food plant based, A1C went down, triglycerides went down, bad cholesterol went down.
I’m never going high fat again. No thanks. I can eat all kinds of carbs, fruits and veggies, vegan proteins and no processed foods (meaning no oils, but whole food fats instead) and I feel better than ever. I just think people love hearing the great news that fat is good, but for my body, it wasn’t good.
The Mastering diabetes guys, Dr Barnard, all kinds of other really good researchers show that increasing insulin sensitivity means detoxing your cells from lipid saturation (high fat).
So, there’s way more science to this medicine than just seeing what happens when you eat a carb or when you eat fats. The cells have to be healed and then they easily respond to smaller amounts of insulin without needing the proverbial battering ram that is increased/injected insulin. If their science is correct,high fat is how you would actually increase your insulin resistance, sorry to say.
@@TWilsonSquaredinsulin is a storage hormone. How do people lose tons of weight on keto if it’s causing insulin to rise? Because it’s not 🤷🏻♂️.
You do however still need to be in a caloric deficit to lose weight, no matter what diet you’re on.
*"We call this... the Dr Boz Ratio"* had me laughing.
Strange, around where I live, WE call it the shilombaba ratio. ;)
Dont eat after dark ? Not possible. Go home after work. Turns dark. Sit down with family to have dinner. Tha5s how its done. Since the beginning of life.
Quit work
Dr Boz. I have been trying to get some answers and so far no one has responded. Any suggestion will be greatly appreciated. I am 57 years old, been on keto diet for about 3 months now. Low Carb, Moderate Protein & Fat. Lost 25 lbs, blood sugar came down to normal. Triglyceride down from 7.4 to 1.3 & A1C from 12.5 to 7.4, but cholesterol went up both HDL & LDL. What i do not get is that my Blood Pressure is not going down, any clue. I am at 200lb 5 feet 6 inches tall. Don't eat a lot of salt/sodium. it's between 140 to 160 / 81 to 90 most of the time. From Ontario, Canada. My fats are grass fed butter or Organic, Extra virgin olive oil, organic cold press coconut oil, Organic avocado oil, fresh avocado. Don't eat beef or pork. Only chicken, lamb, eggs and whey isolate protein powder 0 sugar. Sardines, salmon tin & fresh. Shrimp, sweet pepper, broccoli, cauliflower. Some salad with regular cheese and i make my own dressing apple cider vinegar, lemon juice & EVOO salt & pepper to taste. would have some sour dough bread 1 slice maybe 2 or 3 times a week toasted with butter & EVOO. Sauerkraut and kimchi. Some lentil roti & occasionally 1 cup basmati rice. Blood pressure still high. Any clue. Supplements D3 10,000 IU with 300 mcg K2 (MK7), Magnesium Bisglycinate 400mg daily, Methylated B Complex, Zinc Picolinate 25mg with Copper 2mg & Hawthorn Berry supplements 540mg 3 x daily. Lemon juice, apple cider vinegar and cayenne pepper in the morning. Everyone I listen to on intermittent fasting, say blood pressure get lower. I am stuck & being pressured by my Cardiologist & GP to take more medication.
Dr. Boz, I have a question. I am insulin resistant. During the times that I am fasting, should I take MCT oil? I normally take it with my coffee which I still drink on fasting days. Thank you.
Hi. What is your answer to this question? Just diagnosed but needs solutions. Thanks
Very nearly passed on this great informative vid because the thumbnail indicated that steak and avocado were bad.😮😮
I agree, the thumbnails can be misleading.
I think you are not clear on the effects of insulin, most people(non type 1) produce insulin, this will store unused fat in the fat cells. the rub comes in because with high insulin your body doesn't want to use it. I think the problem is in the utilization of fat for fuel. I agree with stuck in the storage mode, but the problem is never getting into the use side of the equation. this is also why fasting is effective because it pushes into the use side. I have heard you discuss the concept of fat flux.
If you’re dropping your carbs to below 20 you shouldn’t have a problem getting into fat utilization.
@@dontfit6380 long term i agree with you, but i think going from hyperinsulinemia to healthy metabolism is not straight forward. just going keto doesn't magically lower you insulin set point. the underlying problem with insulin resistance is you body thinks this high level of insulin is normal. since insulin inhibits the burning of fat and release of fat from fat cells( note inhibits not prevent), it interferes with a health eb and flow. I think keto is a powerful tool in correcting this disfunction but it takes time for your body to adapt. I am a big proponent of excercize especially weight training to help the body correct the imbalance but creating more pressure on the demand side of the equation.
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❤WOW great info easy to understand
U always give informative videos 🥰