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Arthritis Diet and Exercises

Insulin Resistance Diet: What To Eat and Why – Real Doctor Reacts

Hello Health Champions. Today we’re going to talk about the insulin resistance diet. What to eat and why. Coming right up. Hey I’m Dr. Ekberg.
I’m a holistic doctor and a former Olympic decathlete and if you want to
truly master health by understanding how the body really works make sure you
subscribe and hit that notification bell so you don’t miss anything. So obviously
when we’re gonna talk about the insulin resistance diet we’re going to talk
about the diet that helps reverse insulin resistance not the diet that
helps promote it insulin resistance is reaching epidemic proportions so more
people than ever are looking for solutions but there’s so much
conflicting information out there people wonder should I eat a low-carb
diet should I eat a low-fat diet should I eat a high carb diet should I eat a
high fat diet is saturated fat the cause of insulin resistance a lot of people
claim that and by now hundreds of thousands of people have had great
results in reversing insulin resistance and losing weight and reversing diabetes
with low carb high fat diets and ketogenic diets and intermittent fasting
but at the same time there’s a large number of videos where people claiming
the same benefits from a plant-based low-fat high-carb diet a lot of you out
there have seen examples of such seemingly conflicting information and a
lot of you have asked for me to comment on it so today we’re gonna take a look
at a video and try to clear up some of the issues he was living with type 2
diabetes for nine years neglecting his diet not really paying attention to it
he came to us he basically said hey I need some help and we showed him this
approach and over the course of six months he dropped 30 pounds he stopped
using metformin diabetes medication how many of you guys use metformin yep okay
he stopped using metformin he also stopped using a statin medication he
also stopped using blood pressure medication now he actually says exercise
six days per week and he’s a happy guy as you can tell. That clip was from a video
promoting a plant-based very low-fat high-carb diet and Vijay here got amazing
results but if you notice how he said he had been neglecting his diet and type-2
diabetes for nine years he had been neglecting his diet so anytime that you
start eating real food instead of junk you’re gonna get healthier alright so
we’re talking about a lot of different variables but the first thing to
remember is if you go from eating junk to eating actual food you will get
healthier now in my office we use kind of an opposite approach we use a low
carb high fat diet and we have results very very similar to that we have people
get off their statins their blood pressure medication their metformin
their insulin no matter how long they’ve been diabetics and how long no matter
how long they’ve had metabolic syndrome it goes away when you stop pushing in
the wrong things in the body but how is it possible that you can get similar
results with seemingly opposite approaches so in order to answer and
clarify that dichotomy we’re going to try to answer three questions first of
all are the approaches really that opposite or do they have some
similarities secondly we’re gonna ask what are the results that we’re getting
are they actually getting the same results that we are and thirdly we’re
gonna get in detail and understand the mechanisms by which you can get this
kind of change so that you understand why one approach might work
better than another or why both might work so this is one of those videos you
really want to look at it the whole way through and stick till the end because
if you don’t get all the components and you don’t see how they all fit together
you’re not gonna get the full value so the speaker in the video is a guy named
Cyrus and he’s the one who together with a partner of his Bobby they came up with
this particular approach and the reason was that he was diagnosed with type 1
diabetes when he was 22 years old and then he
followed what they told him was a low-carb diet where he was eating a
hundred to 150 grams of carbs per day and he was taking his insulin but he didn’t
feel well he felt like he had no energy and he didn’t get better the way he
wanted to so he looked into different approaches and because of how he felt he
was pretty desperate and he said I’m gonna change totally
I’m gonna go plant-based high carb low fat my carbohydrate intake went from
about a hundred maybe 150 grams per day all the way up to 600 grams per day
within the first month so I started out using between 40 and 45 units per day
and over the course of four the first month it dropped all the way down to 25
24 and hovered in that range so here I am today 15 years later from that
initial diagnosis of 2002 I’ve reduced my insulin used by 40% I eat more than
700 grams of carbohydrate on a daily basis and my a1c values which is a
3-month marker of blood glucose your average blood glucose is between five
point six and 6.0. So I’m genuinely happy for Cyrus that he has found a way that
he feels works for him and I have seen too many examples in too many different
circumstances to say that there’s only one way to make something work for you
but we do have to ask some questions though and one of those is he’s getting
pretty good results but are they optimal the results are going to be influenced
by things such as age activity and level of degeneration so he was very young and
he did something about this at a very young age he got it when he was 22 and
now he is 15 years later at 37 that’s still a very young age that’s much much
younger than most people who are talking about type 2 diabetes and because he was
still very young he had a very low level of degeneration most of his metabolic
pathways are still working really well he never had a chance to develop a fatty liver or anything like that then he is very very active you can
tell from the picture he were going to show in a second that he is in very very
good shape and he says he gives several examples of how people exercise every
day and that’s a great thing now I don’t think that you should have to exercise
to control your insulin resistance you need to exercise for the reasons but if
you’re young and you’re active that’s going to help tremendously in keeping
these values in range and if you are already in your 50s or 60s and you’ve
have degenerated then there might be much harder to get the same results so
I’m not saying that I’m not trying to discount anything I’m just saying that
we have to be aware of these variables so the question then is are these good
values to a1 C that’s a three month average of blood glucose and in the
medical diabetes world your insulin resistance you’re heading toward
diabetes if your a1c is over five point seven or anything five six or over which
would be five point seven he had reported five point six to 6.0 which is
actually pre-diabetic and his partner Bobby said that he was currently at five
point nine and he had his highest value had been six point four so that’s great
they’re not diabetic values but they are pre-diabetic values okay and I think
even for a type one diabetic you have to inject insulin to control blood sugar if
you cut your carbs then you can keep that a one C at a much lower level and
you can create much more stable blood sugar which we’ll talk a lot more about
so there are many many reasons to keep the a1c low but I want to show you a
graph here and as you see on that graph the higher your a1c the faster your
brain shrinks and the best level to keep your a1c is four point four to five
point two so I believe the best range would be somewhere right around five
okay you don’t really want to get / 5.2 because now you’re moving into
insulin resistance and you’re accelerating brain shrinkage the brain
is going to shrink no matter what it’s inevitable with age that the brain
shrinks however with high glucose and high a1c
it shrinks faster and then he goes on to explain a lot important things about
insulin resistance that it’s not just about diabetes whether it’s type 1 or
type 2 but it’s the driving factor in all
degenerative disease so high blood pressure and metabolic syndrome and
cardiovascular disease and stroke insulin resistance is the driving factor
in all those conditions and I couldn’t agree more this is really important
stuff to understand in something that’s really important to understand is that
even though type 1 and type 2 diabetes are opposites in the sense that one is
caused by the total lack of insulin while the other is caused by excess
insulin if they are mismanaged if you just keep controlling the blood sugar in
a type one with insulin then you will still create insulin resistance and the
end result in many many cases is cardiovascular disease which is the
leading cause of death in diabetes and especially in type 1 diabetes because it
is more sensitive it has to be managed more closely because you’re completely
dependent on injecting that insulin and that’s why it’s so important to truly
understand these underlying mechanisms so that whether it’s type 1 or type 2 or
pre-diabetes or whatever that we understand how to manage it properly but
then we get to the big question if insulin resistance is that big a deal
then what causes it insulin resistance is the underlying factor present across
all forms of diabetes but a lot of our doctors the medical community doesn’t
understand this they they weren’t trained properly to to get the knowledge
and the tools and as a result of that a lot of us are given improper information
doctors are great people they’re not to blame but the fact of the matter is if
you really understand what insulin resistance is then you yourself can
treat insulin resistance and reverse it that’s what we’re looking for today
so just like you guys said insulin resistance is caused by the storage of
fat in tissues that are not designed to store fat so I by that definition that
fat in the tissues makes that’s tissues resistant to insulin that’s what insulin
resistance is and he’s primarily talking about liver and muscles and when the
liver and muscles are full of fat then insulin doesn’t work and the
glucose gets stuck in the bloodstream resulting in even higher blood sugar so
I’m totally on board with that but now we want to try to figure out how does
the fat get into the cell if the fat in the cell is the problem how did it get
there and then we have energy depots we have what’s called a glycogen molecule
where you store carbohydrate or glucose and then you have a lipid Depot or a
lipid droplet where you store fatty acids so in this cell we’re operating in
a person who has insulin resistance who’s developed insulin resistance
through their diet so what happens is that they’re eating a low carbohydrate
diet which is a high-fat high-protein diet and as a result of that fatty acids
marched their way into the cell so you guys all got here because you were
present in the bloodstream to begin with and then you just marched your way right
into the cell so up to this point I agreed with him about 99% of everything
he said in the video but when he said that the fat in the cell is caused by a
low-carb high-fat diet that it’s because you eat fat that you get fat in the
blood and that fat goes into the cell then he is actually plain wrong he is
ignoring hormone mechanisms he’s ignoring physiological principles right
so let’s look at this a little bit more in detail he says that the cell is over
stuff that it has too much fat in it because you ate too much fat but the
truth of the matter is that anything that you eat in excess gets converted to
fat it’s not the fat excess it’s the excess period because that’s what the
body has to do that’s the mechanism of storing the excess from a feast and
saving it for a famine that’s just what the body does so we want to think of it
as excess anything leads to storage that’s the survival mechanism and it’s
insulin that does that insulin is a good thing it helps us create fat for future
use and if you open up any physiology textbook you can read that insulin is a
fat storing hormone that insulin promotes the conversion of glucose to
fat and it prevents the conversion from fat to glucose it promotes lipogenesis
and it prevents lipolysis lipolysis so this is as basic as it yet this is not
disputable this is not negotiable it’s the way it is any excess will create an
insulin response and if we continuously create excess because insulin stores
things away and as long as there’s plenty of food we’re going to eat more
then we have the opportunity to overload and we want to think of this as
overloading as clogging the cell as congesting the cell and if one more
factor is frequent meal this results in a bloated overloaded clogged cell this
cell is instantly resistant it has a lot of fat in it it has a lot of saturated
fat in it so here’s where they go wrong there’s thousands of research papers
that say we observed this cell it was full of saturated fats and this cell was
insulin resistant it resisted the action of insulin it blocked the entry of
glucose they’re absolutely right there’s thousands of papers saying that but
there’s no paper that as the fat ended up there we have proven
the MEK that the mechanism by which the fat ended up in that cell was that the
person ate saturated fat and that’s the same saturated fat that’s in that cell
there is no paper that says that it’s an assumption it’s a correlation so think
about it this way this cell is gonna have mostly saturated
fats gonna be how about 50% saturated fat and most of the rest of the fat is
going to be mono unsaturated and this is the exact same proportions or very very
close to beef fat to pure beef tallow now I can see where it’s not too
far-fetched to think that well if that fat in there has this component and beef
tallow has the same component then it must be because we ate the saturated fat
from the beef but that’s kind of like saying well then the cow must have eaten
that fat as well right no the cow ate the grass which is pure carbohydrate it
converted that carbohydrate into fat because that is what mammals do we store
excess as saturated fat that is the only long-term storage mechanism that we have
and because humans are mammals we’re gonna store our excess fat as the same
saturated and monounsaturated fat that a cow does that’s just the most efficient
way of storing excess energy the cow stores excess grass we store excess
anything so then the next thing to understand is any mechanism any way that
we can reduce this that we can undo the excess and the stories in the clogging
if we can reduce the inflow if we can start burning off if we can unload and
unclogged and decongest it doesn’t matter which way we do that then we are
gonna create a cleaner cell a thinner cell with less
fat that is less insulin resistant because once it has a healthy flow of
energy and it burned through its doors it’s open to receiving more energy so
then the next question is and the only remaining question is how does that
happen for you some people can do it with calorie
restriction but it’s usually doesn’t work very long because they go hungry
and eventually they start eating again you can do it with low carb high fat
because you get very satiated so you start eating fewer meals and fewer
calories a smaller amount of food and that works or if you reduce the fat
extremely now you have a less nutrient-dense food like what they’re
promoting in this video so either way that you eat less you can create this
benefit the question is which one is going to work best for you and which one
is going to be the most sustainable for you on the very bottom we have a curve
which shows what happens to your blood glucose after you eat a low-fat low
protein meal so you see how your blood glucose Rises and then comes right back
down okay that’s what’s called a normal glucose
response or a normal glycemic response to a meal actually that’s about as far
from a normal glycemic response as you can get
alright let me explain so I’ve just copied that graph what he has on the
left side here on the x-axis is the excursion of blood glucose the changes
in blood glucose measured in milli molar give you the absolute numbers they just
give you how much it changes they put the baseline at zero and they put all
the different diets at the same starting point just so you could see how much
they changed so I don’t know where they started but I’m going to assume that
they were somewhere around a hundred maybe they were a hundred
10 maybe there were 90 maybe they were 120 then you would just have to add
those numbers to to get into that range but it’s all relatively the same
now millimoles of blood-glucose 1 milli mole is 18 milligrams of blood sugar
change so if you look at the graph he goes from zero and all the diet’s
quickly increase by an amount of 4 millimoles that means their blood
glucose increases by 72 grams right and that’s what he calls a normal blossom
Achra sponsz so the red line here is a copy of what he is referencing that in
90 minutes your blood glucose increases by 72 points in milligrams but then as
soon as it hit the peak it starts going down and within 3 hours you’re basically
down to where you started and this is the problem that it keeps going down
because this these carbohydrates because like he says in the graph it’s a very
low amount of protein and a very low amount of fat so this food is processed
very quickly it raises blood sugar and when it’s reached the top it just
crashes and when it starts going down it keeps going down and what he calls a
normal glycemic response is ends up somewhere around 3 millimoles lower than
where they started this poor guy is going to be in the 50s right or if they
started at 120 which would be close to diabetic he’s still gonna be
hypoglycemic relatively speaking because he is used to 120 and now he’s going to
be in the 70s and this is a huge problem this is an extreme form of reactive
hypoglycemia that you get an excess insulin response and then it drives the
glucose down very quickly and these people have to eat very very frequently
so this was probably a fairly big meal if it’s a
smaller meal and here they have to refuel after about three hours every
three hours throughout if they don’t fill up again then they’re gonna crash
and burn in our four so what he is calling a normal blasts emic response is
that from the highest point to the lowest in just a few hours it drops
about 120 points okay that’s the kind of unstable blood sugar that creates
unstable moods unstable energy and disease so what he’s calling normal
blood sugar responses is that it goes from the highest point to the lowest
point it changes over a hundred and twenty milligrams per deciliter in just
a few hours now that’s the kind of blood sugar swings that results in unstable
energy in unstable mood and inconstant hunger and I’m not necessarily saying
that he with his diet and lifestyle is this bad off but I’m saying that the
statistics the data that he’s referencing someone with these values
would have that kind of response if you simply increase the amount of protein in
that meal okay you go from five grams of protein to 40 grams of protein look what
happens your blood glucose response goes up we didn’t touch fat we only added
protein if you add fat and you take away the protein you get a similar response
what happens if you add fat and protein together if you add fat and protein
together you get that response now I think it’s fascinating how you can look
at the same graph and interpret it so completely differently so he says that
because the low fat low protein blood sugar goes down the fastest because it
crashes he’s saying that the combination of high fat high protein provides the
highest blood sugar they were all up at the same point but the
blood-sugar didn’t crash when you ate fat and protein right so first of all I
don’t know what they fed these people on a high-fat high-protein diet to get the
blood sugar to rise by 72 points all right my blood sugar I eat high fat high
protein and my blood sugar might go up 10 15 20 maybe 25 points if I have a
large meal right my my line would be kind of just hovering right here in the
middle I probably would just barely break the hundred point line so again
they probably fed them high sugar high protein high fat to get this kind of
response but even so what this creates is satiety and your blood sugar is
stable this is a good thing stable blood sugar is stable energy
stable mood and if you hadn’t fed them so much sugar then you would have that
stability at a much lower level and then I kind of combined the other curves so
if you had both protein and fats you end up with a blue line if you had either
protein or fat then you ended up somewhere in the middle so either one is
provides satiety both provide more satiety more stability so it’s kind of
like you have a fire do you want to fuel that fire with gasoline or do you want
to put a log on the fire if you put a gasoline on it it creates a short burst
of heat and energy and then it crashes whereas if you put a slow burning fuel
on you create long term stability so what he calls the highest blood sugar is
just the most stable blood sugar and all it means is that you’re not going to
need to eat as soon again so let’s just try to tie it together a little bit and
compare these different diets and try to understand these variables so the
standard American diet is high in sugar it’s high in carbohydrate and it’s high
in fat especially processed low quality fats
tying processed food overall it is very low in nutrients because the food
processing destroys most of the live elements it is a calorie dense diet and
you eat frequently it is high in inflammatory omega-6s and it is high in
the most common allergens such as wheat and processed low-fat dairy this is like
a long list of problems because if it’s calorie dense but it’s still deficient
in nutrients it makes you eat frequently and this is why you overeat and that’s
why you get all this junk you get the congestion but you’re constantly
undernourished it’s like the worst of all the components then we look at the
diet that’s promoted in this video which is a plant-based diet but it’s very very
high quality food all right it is it completely eliminates sugar and sugar is
the primary cause of insulin resistance because sugar is 50% glucose 50%
fructose fructose can only be processed by the liver
it can gests the liver it does all these things to the liver and the standard
diet has a lot of it their diet does away with processed sugar entirely so
that’s like a huge huge step forward already it is high in carbs but it’s
also high in water and fiber which makes the absorption slower it is extremely
low in fat it is pretty much zero processed food it’s all good quality
Whole Foods because of that it is nutrient-dense whole food has nutrients
but it is very low in calories all right it has a lot of fiber and water it has a
lot of bulk so it’s difficult to eat even if you eat a lot of meals
throughout the day you don’t get all that many calories not as many as you
would get from a standard American diet but you
they’re gonna have to eat frequently because you’re not getting the log on
the fire you’re not getting the satiety from just
the carbs so your blood sugar is gonna go up and down its gonna fluctuate a
whole lot more and you’re gonna have to fill up more frequently
they’ve also eliminated all processed oils because they eliminate all oils
period so they’re gonna eliminate the plant oils the inflammatory omega-6s and
they also avoid most of the common allergens because they don’t do any
dairy or any bread or any pastries or any desserts or anything like that any
no processed foods so the biggest thing that they’ve done and in that sense
they’re not so different from a good quality low-carb diet is they’ve reduced
all the junk from a standard diet that’s a huge step forward but then if we
contrast it to the low carb high fat now these have in common that they’re zero
sugar basically this one’s high carb but this is a very low carb this is low fat
this is very high fat those are the main differences if you do it properly if you
learn to eat real food which is what you want to do to get healthy in the long
run now I do agree with some of the critics that if you just eat junk fat
you can still reduce insulin resistance but you’re not providing the body
healthy nutrients and your chances of being healthy decades down the road are
not that great so you want to reduce processed foods that way you increase
nutrients you eat whole food now here’s the difference also because it’s very
calorie dense you’re eating tons of fat you are eating a lot of density the
potential for clogging the cell is great but it is so satisfying and you’re not
eating any carbs to drive your cravings so you can reduce the frequency it’s
very very easy on a low carb high fat diet to go down to two meals or even one
meal at and you’re reducing the omega sixes and
you’re reducing a lot of the allergens because you’re not eating bread
you’re not eating processed food and you’re not eating low-fat dairy you’re
not eating nonfat dairy typically so whether you have type 1 type 2
gestational diabetes pre-diabetes that’s what happens they push you towards this
you know high-fat high-protein diet and you become more and more insulin
resistant and that’s because low-carb diets work they absolutely work but they
work in the short term they’re not effective long term strategies they’re
not effective long term solutions because they actually increase your risk
for chronic disease but you can’t see that in the short term because all
you’re focused on in the short term is that you get a better a 1 C value you
reduce your blood glucose availability meaning you get less swings and you get
a much more stable blood glucose which is a good thing you can reduce your
total insulin use you can reduce your LDL cholesterol the bad cholesterol and
you can lose a ton of weight alright so now I think he’s really losing his
footing a bit because he says that all these diabetics are being pushed into a
low carb diet and it’s a high-fat high-protein diet that is causing
insulin resistance but then he turns around and says that Oh low-carb
high-fat diets they absolutely work and he lists all these benefits and you
can’t have it both ways alright so he says that in the short
term a 1 C goes down your blood glucose variability go down and that’s a good
thing he says that you can decrease your total insulin use and that your LDL
cholesterol goes down plus you can lose a bunch of weight now this is the
inconsistency ok insulin resistance is caused by insulin it’s caused by a high
level of insulin not allowing the glucose entry because of the fat in the
cells right he’s got most of the model right he’s just totally stuck on the
fact that it’s the fat inside the cell that’s causing the
problem but the fat in the cell is causing the blood sugar to go up causing
the insulin to go up and creating a vicious cycle but if you can have a diet
where you get these results if you can lower your a1c if you can lower your
total insulin you are reversing your insulin resistance there is no way that
you can lower your insulin need and become more insulin resistant at the
same time that you lower your blood sugar it is impossible you can’t have it
both ways either low carb works and you get these benefits or low carb does not
do what he says then the fat is not the cause of the insulin resistance because
if you can eat a high fat diet and get these benefits then high fat does not
cause insulin resistance okay it’s completely inconsistent but then he goes
on and this is the main concern this is why a lot of people asked me and they
get these results they’re so happy but there’s always someone that has to throw
out that scare tactic and say that well you don’t know what happens in the long
term and here’s what they mean by that he says that short term it works great
it’s fantastic but in the long term you get the opposite and it doesn’t explain
why you get the opposite he just says that you get these benefits for a short
term but in the long term you get higher a1c you get more insulin resistance you
get more fatty liver you get more weight gain and on and on and on and here’s
where they are stuck they look at all these research papers and they see the
fat inside the cell they see the insulin resistance and they have this idea that
they can’t give up that fat in the diet causes fat in the cell if they could
just get over that part and understand that the body cream
ates the fat from any kind of access then they would see this clearly as well
if you enjoyed this video make sure that you check out that one thank you so much
for watching and I’ll see you in the next video

100 thoughts on “Insulin Resistance Diet: What To Eat and Why – Real Doctor Reacts

  1. Thanks for clarifying doc 🙂
    I’ve got a question. When you’re doing keto/intermittend fasting/OMAD and you’re a blood/plasma donor are there things to look out for or be extra mindful of?

  2. @Dr. Sten Ekberg:
    Could you maybe make a video about what you actually eat in real life?
    Giving some examples for your healthy OMAD meals?
    That would be great!

  3. Anybody that advocates a high carb diet is ridiculous,putting sugar into your bloodstream isn't healthy under any circumstances.

  4. Hello Doctor..great session of our health benefits..question..
    How long do you have to be in healthy range before we can consider reducing or removing any medications for diabetes type 2.. thank you for your time and knowledge and dedication..

  5. Thank you Dr Ekberg for this excellent lecture . You have given your " Health Champions" total understanding and confidence we needed to come up against the naysayers who continuously say " ketogenic diet " may not be for the Long haul…..but the one thing I have responded to those who have said that to me was, " ok , if you think so , based on what " Long Term " research and all I know is what happens to those who continue to consume amounts of Sugars, Fructose, high Carbs will wreck the bodies in the long haul….at least we know what happens with that kind of diet . Just keep checking the statistics regarding the alarming increase of cardiovascular diseases and other diseases with the standard American diets …..as for me it's keto diet. You guys continue being addicted to the other diets.
    Bon appetit my friends on the other side.

  6. Another spot on video. The guy in the video sounds so convincing until a true doctor and expert breaks done the science. It's easy to see why people get confused and start unsustainable diets. Been there done that never going back.

  7. This tells me most people don't really want to live off of just plants the rest of their lives…The study, which analyzed a representative sample of 11,000 U.S. participants 17 and older, found that 84 percent of people who have adopted vegetarianism or veganism at some point in their lives have gone back to eating meat.

  8. Dr. ECKBERG thank you for this video. I watched in its entirety before leaving this comment. I watched that Dr. Cyrus video two years ago, telling him that his approach with high carbs goes against everything we understand about diabetes and insulin resistance but he claimsed it was all documented and fully rooted in science. Now, today, I left a comment that he should watch your video response.

  9. I have come down from a 14A1C to a 6.4 in 90 days. Not I need to drop some weight. I am 59 and was just taken off insulin. BP and weight loss are my new function

  10. Dr. Ekberg this was an excellent video..!! Thank you so much for what you do I have seen the mastering diabetes guys before and was curious about their method. You always explain everything so well I am following your advice to try and reverse my severe insulin resistance and I feel I will be successful this time around. Thank you for your knowledge and sharing.

  11. Those guys drive me nuts. Type 1 and big vigorous exercisers. Biggest looser all over again. Plus they are anti-meat vegans. They let their “political” attitudes skew their attitude.

  12. Truth passes through 3 stages. In the future the entire world we’ll be in the third stage and this information will be accepted as self-evident.

  13. Cyrus's diet is better than a SAD diet but that doesn't mean his way is the ONLY or the best way. We've been following Dr Ekberg's advice for 4 months now and we've never felt better or looked better. We have benefited from Dr Ekberg's advice in so many ways, but to date we have not experienced any negative results.

  14. It’s really hard not to call him ————-after reading all the research.
    Or maybe he works for the pharmaceutical companies and gets a percentage on the insulin sales.

  15. This was a very illuminating lecture. I have come over years to my personal best diet, which allows me to eat only once a day, besides a small breakfast carb input, which for me is THE life saver.

    I have moved away from junk food, without becoming excessively fanatic, meaning that I can make exceptions without dying right away.

    My body has become brave to keep the sugar levels at a healthy level for me, but it isn't healthy in general. I can't say that my diet will work under all circumstances for everybody. It works for me, because I first became fat and then I got too low blood sugar by a tiny bit, and nobody was able to guess that factor … Until I tried selectively to exclude specific components. I then found out, that I could eat high protein, small fat, normal salt , low carb food, until I found that a small intake of sugar in the morning changed my whole day radically. With 10-20 g of sugar all symptoms of slowly dying disappeared. It took 10 years to find this equilibrium.

    Now I am experimenting with a mixed diet, because I want to get rid of the must-have sugar intake, and currently I have best results with handmade pasta (all purpose flour, eggs, salt) and a sauce, handmade, too.

    I do the 8 hour diet with late breakfast at 9 am and have my only real meal at around 5 pm. And I feel great, loose slowly and constantly weight, and don't feel on diet. I can take part on social events once an then, without being the guy who can't eat or, who stuffs his face. I pick the food I like without haste, and love it. And the host loves it, too 😊

    Reassuming, I believe finding the own best diet without becoming too picky, and far away from junk food and drinks of course, are the way of satisfaction and health. I am now 59 and glad not feeling sick every day.

  16. Keto took my pre-diabetes A1C of 5.7 to 5.1. I have labs coming up in a couple of months. I expect the same or better results then. It is difficult not to believe everyone would have the same benefits from the keto diet, but people are different, and they react differently to carbs.
    edited to add I am 68 years old. My highest weight was 365 lbs. I am now 280 lbs and have joined a gym and work out 3x per week.

  17. Thanks Doctor sten I really appreciate all ur efforts u and Dr fung just got my new A1c 5.2 from 8.2 in November. Thanks alot should I continue the fasting or not

  18. Every Doctor has his own theory & solution !!!! ,……….simply eat all you want but in moderation , remain physically active and try to keep stress away.

  19. Thanks so much for making this video! This is exactly what I ve been wanting to ask after seeing those videos on plant fruit based diet.

  20. Great video!! You are an excellent teacher and treat people with opposing views fairly.
    Interesting… it was the same with cholesterol and CVD…. they found arterial plaques were made up of cholesterol and assumed it got there because you ate cholesterol rich foods.

  21. My heart has a lot of trouble with a real high fat diet. I was trying to work up to keto, but I have to back off. If my understanding of this video is correct, though, even a moderate fat diet would keep my glucose level more stable than Cyrus' diet … even if I do the carb thing. Food tastes a lot better with some healthy oils on it.

  22. Cyrus said he decreased his use of insulin by consuming 600g of carbs. Big deal! He probably was eating 900g of carbs of junk food before; and he is still injecting himself with insulin.    I would still conclude that it's the lowering of carbs that caused him to use less insulin and not his low fat diet.

  23. I watched a scientific talk on the Low Carb Down Under channel about saturated fat versus plant oils. Cells apparently get overstuffed with fat because the body knows what to do with saturated fats and will turn them away, but plant seed oils like canola don't have this effect and it can make your cells take in way more fat than normal which can lead to insulin resistance.

  24. Thank you Dr. Ekberg!! I have been waiting for this video!! I have been so confused. I Started a ketogenic diet in January after coming off of 18 months of veganism. I even tried to follow Cyrus and Robbie’s diet for a while. I am type two diabetic for 15 years. I have great energy and my cravings have greatly diminished. I’m going for my A-1 C check next week. I am extremely interested to see what it will be. After 18 months of veganism my A-1 C did not go down even one point from 8.6. Thank you again for explaining this so well. You rock!!

  25. Cyrus is advising people with T2 diabetes to treat their symptoms the same as he treated his T1 diabetes. Can't see much help to a T2 diabetic to be grazing all day, just wondering.

  26. Yes sir this individual doesnt know what he is talking about 🤦‍♂️.. he means well but wrong understanding. Im 51 years old and low carb with fasting is the way to go! I look younger and feel much healthier. People who do not know me comment that they thought i was in my 30s.. prolong fastings are also awesome. Something i didnt expect when i began keto.🤓👍

  27. I have tried both diets. the Keto is the only one I have seen work for me. after my Dr yet again upped my Metformin I said enough. he wanted me to do 2000mg a day. I seen your video and it made sense what I was dealing with. I use a CGS for T2D which helps a lot because now I can see what happens when I eat and what to avoid (high Carbs seem to give huge spikes). my Avg a mth and a half ago was over 250mg/dl BG level and A1C 9.1. this mth it was already down to and A1C of 8.1(only on the keto for a mth) but my daily Avg BG is at 120 mg/dl for the week with no meds and my Blood pressure has even dropped 10-15 points (nice little bonus). All because I seen your video on insulin resistance and it made a ton of sense on what I was trying to fix on my body. so Thank you for all you do to info us and sorry its so long.

  28. Dr. Benjamin Bikman has a lot to say about the idea that high fat in the diet causes fat in the cells and therefor insulin resistance (he plainly says no to that idea if I remember correctly) . He is an insulin specialist.

  29. Thank you Dr. Ekberg
    . After watching your videos I'm making changes in my diet. I switched from canola oil to olive oil and butter and now I pay more attention to food packaging labels, but I found that most products I see even from diary (milk, cheese, butter and yogurt) to natural and cold press oils contain trans fatty acids. Is this right and natural or they are all fake and unhealthy food?

  30. Dr Ekberg 👋👌. I hv been watching yr videos and hv implemented it. I am 65yrs from India and hv reduced my A1C from 9.4 (Aug 18) to 5.6 (Aug 19) Wt from 98 kgs to 76 Kgs, Ins from 18 to 4.8, Glu from 247 to 86, without any medicine. Just on fasting, Excercise and MLCHFDiet.
    I hv been watching u, Dr Fung, Ivor Cumins, Dave Feldberg, Dr Nicolantonio … and I admire that u all hv creating an awareness on whats wrong with present medical guidelines, proceedures & treatment. Wishing u all achieve yr goals. Thanks

  31. Why do you discount the root cause of insulin resistance as being the cell's inability to process the glucose due to some type of metabolic problem in the mitochondria (e.g., lack of copper to run cytochrome c oxidase or lack of magnesium to attach to ATP to make it usable as Mg-ATP)? It makes sense that if the cell doesn't have ability to process the glucose then there is no point driving more glucose into the cell. If you think excess fat in the tissue is the driver, what causes the excess fat in the tissue? It sounds like you two are blaming one effect to explain another effect.

  32. Thanks for the VDO Dr. Ekberg. Very much appreciated! One question though: you mentioned with high carb you are not getting the satiety, making you hungry and having to eat frequently. However I am eating a whole foods Mediterranean diet, which is high in carbs (>300 gram per day). I do IF (eating window of 3 hours per day), but I am not getting hungry at all during my fating period of 21 hours. Can you please explain this? (I am 56 years, length 1,90, weight 83 kilo and body fat around 11 to 12%. I have difficulty to gain weight although I am eating around 4000 kcal per day, which means I nearly have to eat constantly during my 3 hours eating window). Thank you!

  33. Having heard both sides of the argument, I think the doctors got it right all along by suggesting taking a balanced diet for long term health benefits.

  34. One thing still puzzles me, I see so many people, including me, that need carbs to counter low energy on a very low carb diet, and then we feel stronger. So, rather accept higher A1c and feel stronger 🤔

  35. Hclf diet was starting to put me into insulin resistance in 6 years.  Hflc diet or Keto change that in 3 weeks . I did catch the insulin resistance early  as it was starting to affect me noticeably.  thank for the info..

  36. My wife has had t1 for 25 years. The mainstream advice had always been very low fat, high carbs. The problem is matching that much insulin to that much carbs is practically impossible. She's only been able to get remotely close to normal blood sugars by having very low carbs and very low insulin. I really don't know how he does it.

  37. I am 59 years old, I've mastered intuitional mind/body health maintenance to an incredibly satisfying degree whilst rarely being moved to do anything other than ignore what I've heard from any of all medical professionals but you really impress me with what you have to share regarding health; you're the first doctor who's recommendations I've been moved to embrace. I love anything that acknowledges the natural healthy intelligence/capability of the human body. Thank you for your efforts that so readily and effectively benefit my continued health.

  38. Thanks a lot for being real Dr. Just following the low carb and high fat diets for two months and lose 10kg already and I get more energy in the gym too.

  39. Thanks for explaining this. 6 months ago my GP was alarmed by my blood glucose, 3 times healthy levels. She put me on metformin and a restricted diet. I severely reduced bread, milk, fruit juice, sweets and I swim 90 minutes a week. I started following you and kept up my healthy fat and protein consumption, with more vegetables. I did not go full Keto. I have lost 45 pounds and my blood glucose is at healthy levels. And I don’t feel hungry.

  40. I have followed Dr Ekberg (and subscribed to his channel) for the past seven weeks. I have watched countless videos and even viewed some three times over because Dr Ekberg's knowledge and information is outstanding. What i like about this is how in depth he goes with various topics regarding insulin resistance and low carb. He must be doing something right because i have lost 33 lbs in seven weeks and i have never felt better! This is the best channel to watch by far. Check out his videos when he was an Olympian decathlete. Thank you Dr Ekberg for the help and inspiration you have given me.

  41. I had a1c last year after 14 weeks on keto and it was under 5 and doctor said from these results we are not diabetic. Then he went on to tell me that according to a study from the UK I am still diabetic. And try tell me to take diabetic medication every day. I told him, he's crazy. I told him for took that medication that have severe diarrhoea and other side. many years ago he tried to put me on insulin injections cause one day you'll have to go. I'm sure everything's run by drug companies

  42. My 85 year old father is in a rehab facility because he has lost his balance and can't walk after he had a aorta aneurysm. He had a stent put in endoscopically a month ago. He is slowly walking again but the food is all carbs. He was really over weight when he was admitted. He lost 30 pounds in 1 month. Went from 210 to 180. Everybody panicked and started trying to fatten him up. Now his heels and legs are in pain again. I just arrived from LA to NY to help with his recovery. Can't believe he is being fed sugary food and soda. Problem is I can't get the food in the rehab facility without sugar. The more he eats the worse his leg mobility gets. The PT is saying he is still overweight. He's 5..6. 183. This is a circular problem. His roommate is a double amputee who drinks coca cola 24/7. This is ridiculous. I will have to bring him home to get his diet right but that means he won't get the PT daily. I will have to make a program in the home that I will do with him. Have to get him away from the food at the rehab facility.

  43. They run out of excuses for their high carb low fat nonsense and the LCHF working wonderful that they now resort to the “ Won’t work long term argument “ ask them why and they have no idea usually

  44. Dear Dr. Ekberg; First of all, many thanks for your videos. After 48 years living with DM type 1 I learned that I havent learned anything in all these years. At age of 66 I am on a turning point. Started an intensive sport, 3 times a week, my health improves every week. But my blood sugars still go everywhere (for over 30 years) and it is time to stop this constant changing BG. This week made the decision to stop my Carb Fobia and try to find my way in LCHF. There is no need to lose weight for I am about 4 Kg under weight. My question is; Have you made a video about such a situation; eating LCHF without weight loss? and if not; please please can you address this issue?

  45. Great Video! Science is on the side of LCHF diet vs starvation diets aka HCLF/vegan diets. On the long term, we should consider…a diet based on ESSENTIAL NUTRIENTS of FAT & PROTEIN or a starvation diet based on NON ESSENTIAL NUTRIENTS aka Carbohydrates.

  46. Has anyone tried Ashwaghanda? I couldn’t sleep until 7 AM last night, restless leg syndrome, anxiety, Hypoglycemia, irregular periods etc. I’m trying to do keto but I still find myself getting low sugars, I’m extremely fatigued cold sweaty etc. I was debating on trying it because I’m sick of feeling like crap. I’m also feeling a little suicidal (not sure if this is the low sugars, lack of sleep or my anxiety causing my too feel this way)

  47. Thank you for a brilliant explanation. I recently went for a medical checkup and raised the possibility that I may have become insulin resistant – even though I have never been overweight. I have definitely experienced what you call reactive hypoglycemia. I know if I eat the wrong kind of meal I'm going to be knocked out within a very short space of time. Today I'm on my second day of trying OMAD – I did two hours of sporting activity yesterday and felt no ill effects of not having eaten. Today, I rather overdid things and my single meal only amounted to 600 calories, I experienced some 'I need to have something to eat' cravings by early evening. However, given I'm determined to follow your guidance, I took 3.5g butter/3.5g coconut oil + 10g 85%cocoa chocolate and bingo! All cravings gone and I'm set up proper to go through to my next OMAD tomorrow. I'm really looking forward to my next medical consultation because the medic at least agreed to take my A1c measurement – this will be my baseline measure before I have implemented my proper eating plan. Thank you so much for shining light on this 'mysterious' subject!

  48. Thank you for clearly explaining this. I was wondering why my IF + Paleo diet left me satiated. I'm eating much less, yet I don't feel hungry.

  49. Dr. Sten, is it possible to call Plant-based diet "law in suggar", when it is high in carbs, which are processed to glucose in the body and raise insulin level (just like ordinary suggar)?

  50. Something I found very interesting with my ex-father in law. He is & has always been very skinny, while his wife (my ex-mother in law) has always been very plump. Yet he is the one who has developed type 2 Diabetes & Alzheimers, while she is still very much healthy.
    I think it must be because he has a lower Subcutaneous fat threshold , which forced his body to then store excess calories / sugar (they both have a very big sweet tooth) as Visceral fat . While his wife's body was far more able to store excess sugar as Subcutaneous fat, thus although she weighs far more than him her body was much more able to avoid all that excess Visceral fat that then leads to developing Metabolic Syndrome.
    Also just wondering about high protein & Diabetes. Does alot of protein spike blood sugar (via Glucagon)? If so, is this spike as dangerous as when blood sugar is spiked via exogenous glucose? Do they both lead to glycation & damage to the Capillaries & blood vessels? Same question in regards to high blood sugar from stress, does high cortisol lead to glycation also?

  51. Well said Dr. Ekberg! I do believe Cyrus and Robby wish to help other diabetics. But, as a T1D I followed their Mastering Diabetes program for 10 months, my A1C went up to 6.9, was previously 5.8 to 6.0 on keto. I got a CGM eight months in which showed huge spikes in blood glucose after meals. I also lost strength, was constantly hungry, bloated and developed bleeding gums. That led me to zero carb carnivore where my CGM readings are level and my A1C is 5.3, non-diabetic range! The other problems I developed following their diet all disappeared on carnivore. Their program sets a BG range up to 180 as normal, that is high. My range is set to 120 and I stay in range at least 90% of the time. Even though I eat a high protein high fat diet I am not insulin resistant. I take the least amount of insulin I ever have, a total of 10 units daily on zero carb carnivore.

  52. I have 2 questions or suggestions for your talk, if you care to. 1. Proper and improper food combinations especially in this LCHF diet. 2. Is there any part of our human physiology that is still a mystery or at least not clearly understood? or is this subject crystal clear. If it is crystal clear, then why there is not ONLY one view/explanation to our health issues?

  53. Listening to you Doctor is a blessing. Thank you I don’t have either of diabetes 1/2 my husband has high blood sugar and he cares less about his number but drink Diet Pepsi and grazing all day. His not huge man just perfect size hard working guy. I don’t know 🤷🏾‍♀️ how to help him

  54. Same day your video released, Dr Greger Nutrition Facts released his video saying fat causes insulin resistance. It’s very confusing.

  55. Thanks for a very well explained video. The more I become educated in the world of nutrition, the more I believe that a balanced diet is the way to go. Of particular importance is the quality of the carbs, which as mentioned should be real food not processed and with no added sugar. Combined with regular exercise you’re golden!

  56. Great explanation! Just to clarify: Any kind of excess creates fat, or just excess of dietary energy (carbs or fats), but not protein creates excess? I thought excess protein is excreted, since it takes more energy to be conveted into glucose (gluconeogenesis) and later turned into fat (storage energy). I'll be glad to hear your thoughts.

  57. Excellent. Thank you muchly for sharing this very important information with us all, take care & Happy Sunday to you too. ❤🙂🐶

  58. I have tested everything , the only one who only works for me is keto. My blood sugar is stable, no sugar cravings while on diet, better mood. After 4 months I don't feel like I want to go back to the way I used to eat before, I feel much better and just keep losing weight.

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