Some Great Listening

Podcasts

Looking at the date of my last post, I guess I let the summer get away from me. Hopefully you all are out enjoying the benefits of your OFM lifestyle in this great weather! This summer I did do a lot of driving and listened to several great podcasts on the ketogenic diet and OFM (often referred to in these as modified low carb or modified ketogenic diet). Tim Ferriss has done several great interviews on the subject with some of the top researchers in the field. You will also hear our friends Dr. Phinney and Dr. Volek's names come up often. Download these for your next road trip or long run and you will learn a lot more about this field than you will reading this blog!  Note: Most of these are really long. So you probably are not going to rip through them all in an afternoon....but if you drive from Florida to Nebraska alone they will be over before you arrive. 

Dr. Peter Attia with Tim Ferriss (Dec 2014)

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This one is a few years old but pretty entertaining. Below are the topics covered at the times copied from Tim Fierriss' site:

• Peter Attia’s obsessions on performance [11:35]
• Is hemoglobin A1C a running 3-month average of your aggregate glucose level? [16:50]
• Managing metabolic syndrome [17:15]
• What are synthetic ketones and why might people care? [19:45]
• Peter Attia’s first experience consuming synthetic ketones [24:55]
• Potential benefits or advantages of consuming synthetic ketones [28:55]
• Exploring the difference between ketoacidosis and ketosis [31:10]
• A mnemonic for the difference between exogenous and endogenous [34:40]
• Interesting results derived from tests with metabolic chambers  [35:15]
• Thinking about the health complications related to blood bio-markers [41:45]
• The bio-effects of swimming from Catalina Island to Los Angeles (10 hours later) [51:05]
• Questioning fecal matter transplants [53:45]
• Challenges regarding daily cycles of testosterone and how this effects testing [46:35]
• The sloppy thinking around life extension [58:45]
• Perspectives of death avoidance, IGF-1 and growth hormone use [01:03:00]
• Heart-rate optimization for longevity [1:14:15]
• Exercise recommendations for extending life [1:21:15]
• Addressing challenges with cancer, cardiovascular disease, cerebrovascular disease and neurodegenerative disease [1:44:45]
• Rapid Fire Questions: Meditation, the most enjoyable $100 spent in recent memory, the successful and the punchable [1:31:30]

Dr Peter Attia Solo (March 2015)

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I enjoyed this one a little more than the first as it was a little more focused. This was released as a double episode, so you just want the second one (#65). 

• What are the top 5 biological tests everyone should get? [4:53]
• Should you eat carbs following weight training to promote anabolism within the muscle? [12:00]
• What are the top 10 supplement recommendations? [15:11]
• Should the ketogenic diet be a short-term intervention or a long-term lifestyle? [20:48]
• Blood testing at home [28:45]
• Should you not drink alcohol? [32:40]
• The results of Peter’s insulin suppression test [38:45]
• How do you figure out if a ketogenic diet works for you? [47:30]
• What type of cardio is best for you? [50:54]
• When can we expect results from the energy balance consortium? [58:05]
• Testosterone replacement for men [1:00:00]
• How Peter maintains his productivity [1:06:22]

Dr. Dom D'Agostino with Tim Ferriss (Nov 2015)

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These two with Dr. D'Agostino get pretty deep into the science but I liked them a lot. In this one there is a lot of discussion of using this diet to fight cancer, which I think everyone should be interested in. And I was certainly interested in his diet while traveling (although I don't think I'll be carrying my own tuna with me). 

• How Dom D’Agostino responds when someone asks him, “what do you do?” [5:28]
• Describing the Institutional Review Board (IRB) [9:53]
• Research on advanced lifters in a state of ketosis [12:13]
• Thoughts on getting big (hypertrophy) and strong while in a state of ketosis [15:53]
• Defining ketones and ketosis [20:48]
• The implications of fasting, nutritional ketosis and/or exogenous ketones for preventing/mitigating the onset of neurodegenerative diseases [28:23]
• Defining cachexia, sarcopenia, anabolism, and catabolism [30:48]
• Thoughts on the use of anabolic agents in cancer patients [34:48]
• The advantage of SARMS instead of pre-existing low androgenic anabolic therapies [38:53]
• To what extent is it possible to mimic the benefits of pre-chemo therapy fasting with exogenous ketones? [43:23]
• How to accelerate the induction of ketone projection through use of exogenous ketones[49:18]
• Ketone esters [56:13]
• The benefits of eating exogenous ketones while in a carbohydrate attractive environment (for example, when traveling in Italy) [1:16:08]
• What a traveling ketogenic breakfast looks like [1:20:43]
• Reasons for using glutamine [1:25:08]
• Thoughts on being considered a “nutritionist” [1:32:18]
• The impact of Metformin on the survival rates of animals that have metastatic cancer [1:41:38]
• If Dom D’Agostino learned that he had advanced cancer, what tools would he use to fight it? [1:46:18]
• Thoughts on therapeutic fasting [2:03:03]
• Observations of people who experiment with fasting [2:08:23]
• Describing the risks and toxicities of consuming a cocktail of exogenous ketones [2:14:33]
• Unusual foods or beverages that spike ketone levels [2:22:45]
• Top resources for those seeking to learn about a ketogenic diet [2:41:33]
• Most gifted books [2:43:13]
• How to approach fighting Lyme Disease with the ketogenic diet [2:50:18]
• The effect of ketosis on mitochondria [2:53:18]
• Healing from use of antibiotics [2:55:53

Dr. Dom D'Agostino Solo (July 2016)

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I'll be honest, a few of these questions/answers I had to listen to a few times to understand but there are some great nuggets of info in here. And if you can't stand the sound of Tim's voice, this is just a solo talk by Dr. D'Agostino.  Cool info for runners on performance at altitude, some cholesterol talk like we have had one here, and great content on females and this diet. 

• Why is there so much resistance among dieticians and researchers toward ketosis despite evidence in its favor? [07:12]
• Can you gain muscle size and strength on a ketogenic diet? [15:20]
• How much protein should you take in with a ketogenic diet? [16:21]
• What is the impact of the ketogenic diet on Type 1 diabetes? [19:16]
• Is it better to analyze ketone production by breath or blood? [27:42]
• How does ketosis affect performance at altitude? [30:53]
• Are there any differences females need to be aware of when considering a ketogenic diet? [35:53]
• Can a female obtain a sub-10 percent body fat with a ketogenic diet? [40:43]
• How does ketosis affect the microbiota? [44:53]
• Is counting calories just as important as tracking fat intake and carb restriction if you want to avoid weight gain? [52:00]
• What are Dom’s nutritional tricks to surviving scientific conferences where the food is often less than healthy? [55:36]
• What stimulants aid in ketosis? [58:53]
• Can a vegetarian or vegan follow a ketogenic diet? [1:05:01]
• Should you be concerned if a ketogenic diet increases your LDL or LDL-P (bad cholesterol)? [1:08:55]
• Elevated triglycerides? A ketogenic diet isn’t for everyone. [1:14:17]
• Is it dangerous to use ketone salts? [1:15:29]
• What’s Dom’s advice for people suffering from fatty acid oxidation disorders? [1:24:39]
• Does Dom really support Kegenix? [1:29:40]
• What are Dom’s go-to products? [1:37:21]
• Are exogenous ketones only useful in a state of ketosis, or would they benefit someone who is not keto-adapted? [1:45:28]
• Can exogenous ketones combined with a low-carb diet (but not a ketogenic diet) still give some or all of the benefits of a strict ketogenic diet? [1:48:38]

When you are all done listening to all four of these, please leave a comment and it will motivate me to get another real blog written for you. I want to tell you about the 52 hour fast I embarked on after listening to these podcasts and how I recently failed to meet my own standards.