Remembering Kevin Moore

ATLCX (Episode 33): Dr. Peter Attia | Finding The Diet That’s Right For You


NOTICE OF DISCLOSURE: http://cmp.ly/3

In Episode 33 of “Jimmy Moore Presents: Ask The Low-Carb Experts,” we air the final show of the year with a very popular expert guest addressing a hot topic of interest with so many people these days. If you’ve been listening to my podcasts or read my blog for any length of time, then you’ve obviously heard me talk about one of the basic philosophies that I think is an important part of living a healthy lifestyle. Here it is:

“Find a diet plan that is right for you, follow that plan exactly as prescribed by the author and then keep doing that plan for the rest of your life making appropriate tweaks along the way to keep it working.”

But how do you go about figuring out what the “right” diet and lifestyle plan is for you? That’s what we explored further in this episode of “Ask The Low-Carb Experts” with a highly-qualified guest expert named Dr. Peter Attia from the “Eating Academy” blog (listen to my March 2012 interview with Peter in Episode 560 of “The Livin’ La Vida Low-Carb Show” podcast). Listen in to hear Dr. Peter Attia take on the topic “Finding The Diet That’s Right For You” in EPISODE 33 that aired LIVE on November 1, 2012.

Listen to Dr. Peter Attia share how to find the diet for you:

  • The diet that’s right is what’s sustainable for you
  • Making the diet long-term helps make it successful
  • Until 3 years ago he was overweight despite exercising
  • Every man in his family has died of heart disease
  • He attempted a vegan diet for six months
  • He didn’t get any better or any worse while eating vegan
  • That doesn’t mean a vegan diet is good or bad
  • But it didn’t help him and his insulin resistance
  • He found he needed to cut sugars out of his diet
  • Over time he systematically removed every culprit food
  • He went into a state of nutritional ketosis personally
  • But he doesn’t think everyone needs to be in ketosis
  • Be patient, make an intervention and stick with it
  • Have some objective measurements you can track regularly
  • How you feel matters as well and getting the right help
  • Find a good physician who will listen to your concerns
  • His own physician supported his low-carb efforts
  • Find a physician at my “List Of Low-Carb Doctors” blog
  • Listen to Dr. Mary Vernon in Episode 8 on ATLCX
  • Turning to the medical literature is always a good idea
  • But it doesn’t answer the question what it does for ME
  • There’s always going to be a need for a “sniff test”
  • Gluten/caffeine reactivity seems real, but what’s mechanism
  • Caffeine in isolation impacts free fatty acids
  • If you’re eating Paleo, then caffeine is bigger than gluten
  • Do the experiment methodically and find out for yourself
  • Whether a lean person could overeat ketogenic for muscle
  • Insulin is an anabolic (building) hormone
  • If you have low insulin, you can still put on muscle
  • Dr. Jeff Volek did a study on high/low insulin training
  • Greatest amount of lean gains/fat loss in low insulin group
  • These subjects were in high 20s/low 30s for BMI
  • His body fat by DEXA is now 7-9% and can’t go lower
  • If he wants to put on muscle, he has to gain fat too
  • My experience lifting very heavy in the gym in ketosis
  • I had a DEXA scan two months ago, expecting muscle gain
  • Not all “exercise” is exactly the same
  • His experiments with DEXA that showed it could be off 1%
  • It seems highly dependent about time of day, clothing, etc.
  • You have to determine what you’re optimizing for
  • Five variables to consider when making a diet intervention:
  • 1) Body comp, 2) disease risk, 3) athletic performance
  • 4) Overall energy levels and 5) mental acuity
  • Prioritize what the order of importance of these are
  • You can’t have everything at the same time
  • We tend to inherit our parent’s body type
  • His wife is “somehow immune to fat storage”
  • To go from 19% body fat to 15% body fat is certainly doable
  • Ketosis may not necessarily be the ideal diet for this
  • Ketogenic diets is great for energy levels, mental acuity
  • Richard Veech and Karen Clark are studying ketone esthers
  • Let go of things that worked in past with what works now
  • Check out your sex hormone panels to look for issues there
  • Medical community’s idea of iron overload isn’t correct
  • Chris Kresser is the guy on cutting edge on iron overload
  • Chris gave an outstanding talk on this topic at #AHS12
  • I have dealt with this by giving blood, cutting red meat
  • Treatment for Type 2 diabetes is cut fat, exercise more
  • Lean Type 2 diabetics have more “virulent” disease
  • A thorough explanation of what diabetes is
  • Type 1 and Type 2 diabetes are two totally different things
  • Reducing insulin levels will cure insulin resistance
  • Lower insulin by reducing foods that raise insulin
  • Remove sugars first can help people with sugar cravings
  • Then remove the bread, pasta and rice later on
  • Look out for where sugar can “sneak in” your diet
  • Look at glucose, insulin, 5-hour GTT, triglycerides
  • He’s on IFIK (intermittent fasting, intermittent ketosis)
  • Eating 3,000 calories in one meal that knocks ketosis
  • Foods he eat can “dramatically change my bowel habits”
  • He noticed he’s much more sensitive to fiber now
  • His gut biota are entirely different from what they were
  • If you have diarrhea 10 minutes after eating–gut issue
  • Getting a fecal fat test would be interesting to do
  • People think my 85% fat diet will come out “fatty”
  • My bowel movements are perfectly normal and clean
  • Gut biome plays such an important role in all this
  • Bacterial cells outnumber our own by a 10-1 ratio
  • Majority of this bacteria is in the gut lining
  • Larry Smarr at UCSD is studying this topic heavily
  • Lucas Tafur blogs about this topic often
  • Listen to Lucas Tafur in Episode 540 in The LLVLC Show
  • Am I at risk for heart disease and need statin drugs?
  • If so, is there a dietary intervention that changes that?
  • Lowering fat intake will lower LDL, HDL cholesterol
  • But your triglyceride level will go up (doc is happy!)
  • Have you improved your level of disease though?
  • You need to have advanced lipid testing to know for sure
  • His 9 blood draws in three days looking at health markers
  • There was “significant” variability in the numbers
  • Statins are to be used when there’s a nail
  • But not the right tool when you have a Philips screw
  • Who are patients who benefit from statins and who don’t
  • You can get your tests run online at Private MD Labs
  • I got both my NMR Lipoprofile test and Apo B for $150
  • Read my blog post about my latest lipid test results
  • His 9-part “Straight Dope On Cholesterol” blog series
  • The 10th part of that series is coming by Christmas
  • It will cover what’s happening with people like me
  • Every marker improves except LDL-P and Apo B
  • We’re not seeing this in a trivial amount of patients
  • It’s unknown how ubiquitous this phenomena is
  • Perhaps this is merely a “transient” response temporarily
  • Most people didn’t get an NMR until after dietary changes
  • LDL-P above 3000 is in the 99.5-99.9% of the population
  • This ostensibly places me at a higher risk of heart disease
  • But all we know about LDL-P and Apo B is people eating SAD
  • How do we interpret sterol markers with people eating keto?
  • If LDL-P goes up along with inflammation, it’s a problem
  • You Apo(e) genotype makes a difference in this too
  • The variability of his LDL-P from 400-1600 (average 1200)
  • No correlation was made with a specific time of day
  • His discordant LDL-P (40th) with his LDL-C (20th)
  • HDL Labs does a sterol panel for cholesterol absorption
  • Health Diagnostic Laboratories is where to get this test
  • Check out the work of Dr. Stephen Phinney on cyclists/keto
  • Key to athletic ketogenic diet is sodium and magnesium
  • Read The Art & Science Of Low Carbohydrate Performance
  • Whether vegetables are an important part of low-carb diet
  • It’s politically correct to say we need 5-6 veggie servings
  • But it’s not true universally–Inuit, for example
  • High amounts of Vitamin C helps reverse scurvy
  • Vitamin C competes with same channel as glucose
  • The veggies may be necessary on a high-carb diet
  • He consume veggies, but not starchy ones or fruit
  • Even in ketosis you can eating “ample amounts” of veggies
  • It’s a palatable way to mix up your eating plan
  • The dogma that you absolutely need veggies is wrong
  • Jackie Eberstein says some patients raise BG on veggies
  • At the end of the day, none of this matters except to you
  • His Nutrition Science Initiative (NuSI) he’s doing
  • This non-profit looks to reduce the toll of obesity
  • It seeks to fund rigorous nutritional science questions
  • NuSI will not just be looking at ketogenic diets
  • Studies show a well-formulated low-carb diet is best
  • Frank Sacks 2009 study showing no difference in diets
  • Compliance is a big issue when it comes to diets
  • No difference in weight or biomarkers at end of study
  • HDL-C was same amongst all groups (NO DIFFERENCE!)
  • But if you eat high-fat, low-carb, HDL-C goes up
  • The default diet is just not working for 2/3 Americans
  • We live in an environment forcing a default diet on us
  • It takes a lot to overcome a default diet mentality
  • He’s hoping in 15 years the data will speak for itself
  • The USDA is now accepting nominees for 2015 DGAC
  • Would he accept a position on a committee like that?
  • We have to get the science right first, then recommend
  • The default diet is the one that’s right for you alone
  • We are off from the podcast in November and December 2012


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    NOTICE OF DISCLOSURE: http://cmp.ly/3

    There are five ways you can listen to Episode 33:

    1. LISTEN LIVE ON THURSDAY NIGHTS AT 7PM ET by calling (712) 432-0900 or on Skype at “freeconferencing.7124320900”–whether you call or Skype, be sure to use the access code “848908.” You can listen and even participate on the topic discussion by asking your questions directly to the featured expert.

    2. Listen at the iTunes page for the podcast:

    3. Listen and comment about the show at the official web site for the podcast:

    4. Download the MP3 file of Episode 33 [96:25m]:

    5. Listen on the Stitcher app–NO DOWNLOADING!

    If you cannot join us LIVE on the podcast on Thursday nights at 7PM ET, then you can still ask your questions of the expert guests in two ways. First, you can visit AskTheLowCarbExperts.com and fill out the form along the right-hand side of the page under “Submit Your Question” to input your name, e-mail address, the name of the expert you want to ask, and your question for them. These questions will be asked LIVE on the show airing on Thursdays. Or, for your convenience we have set up a way for you to e-mail us your questions directly to AskTheLowCarbExperts@gmail.com. Be sure to include your name, the name of the expert you want to ask your question to in the subject line, and your question on the specific topic of discussion. This is a golden opportunity for you to tap directly into the wealth of knowledge and experience on all things related to healthy low-carb living featuring the best and brightest experts in the realm of health!

    How did you like what you heard from Dr. Peter Attia about finding the right diet for you? Tell us what you thought about it in the show notes section of Episode 33. We’ll be taking the months of November and December off from the podcast, but will be back LIVE in EPISODE 34 on Thursday, January 10, 2013 at 7PM ET speaking with Dr. Stephan Guyenet discussing the topic “Obesity And The Metabolic Syndrome: How Do They Develop And Why Are They So Hard To Reverse?” We’ll start taking questions when we get back at it in the new year.

    Here are the upcoming experts and topics we’ll be covering on #ATLCX when we return in 2013:

    EPISODE 35: January 17, 2013 | Dr. Steven Gundry | “High-Fat Diets: Good vs. Bad”

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    • Dr. Attia mentioned in the podcast that he does “IFIK – Intermittent Fasting Intermittent Ketosis”. He states that if you take a huge meal of around 3k calories in one sitting, even tho it’s ketogenic meal of low carb and moderate protein that it will knock you out of ketosis.

      I always thought as long as you stay within the amount “low carb and moderate protein” that your body can take that you will stay in ketosis. More often than not because of the ketogenic diet I’m not hungry at all that I only eat once a day about 19 to 24 hours in between meals BUT that meal will be around 2.5k to 3k calories (ketogenic meal).

      I wonder if this is the reason that when I check my blood ketones a few times when I had some free ketone strips that my blood ketone level was at the bottom of the range for nutritional ketosis of 0.8 to 1.0.

      Can you please clarify this for me ?

      FYI: Currently I’m at 160lbs but prior to these I was stuck at 167 lbs for quite sometime until I read Dr. Volek’s and Dr. Phinney’s book. So I tweak my ketogenic diet a bit more by lowering my daily carb intake at 25 to 35 grams daily and 73 to 100 grams of protein daily. After that I started to lose weight again.

      With this little amount of carb and protein I’m taking I CAN NOT seem to achieved a 2.0 blood ketone levels.

      • LLVLCBlog

        You have to test for yourself to know for sure. If you think eating that one large meal is somehow not giving you the results you need, then split it up between two meals with ample time between the meals.