Keto

S2E40: Dietary Interventions for the Prevention of Diabetes (Type-2) w/ Dr. Nicola Guess PhD

Season 2 Episode #40

Dr. Bubbs interviews diabetes expert Dr. Nicola PhD RD to talk all things diabetes (type-2) and nutrition. Nicola defines pre-diabetes and diabetes (type-2), outlines the current nutrition guidelines for the prevention of diabetes (T2D) and why we’re struggling with epidemic levels of diabetes worldwide. She also highlights how weight loss is the biggest driver of diabetes prevention and delves into different nutrition strategies – low-carb, Mediterranean, intermittent fasting and low energy diets – to achieve this goal. As well, Nicola touches on how the rate of weight loss appears to be an independent driver of the glucose-lowering effect, the importance of the first insulin response in this whole story, and her thoughts on how to stem the tide of the current diabetes (T2D) epidemic.

SUMMARY OF EPISODE:

2:00 – Definition of pre-diabetes and diabetes (type-2)

4:00 – Current nutrition guidelines for prevention type-2 diabetes

6:00 – Why can’t patients stick to diabetes prevention diets

9:00 – Low-carb diets and prevention of type-2 diabetes

11:45 - Mediterranean diets and prevention of type-2 diabetes

16:00 – Role of ultra-processed food in calorie consumption, weight gain, diabetes

18:00 – Intermittent fasting and prevention of type-2 diabetes

22:30 – Low-energy diets and the prevention of type-2 diabetes

25:40 - Combination of weight loss and caloric restriction (10kg or more) in normalization of beta-cell function and remission of type-2 diabetes

27:30 – How to maintain weight loss in the long-term

30:25 – Busting the “insulin-spike” myth and unpacking the first insulin response

33:30 – Pulsatile insulin secretion response

35:45 – CGMs, C-peptide and diabetes support

37:45 – The current processed food environment

42:50 – Nicole “big rocks” of nutrition for diabetes (type-2) prevention 


About Dr. Nicola Guess RD, PhD

Dr. Nicola Guess is a Registered Dietitian with a PhD in the dietary management of prediabetes from Imperial College London. She is currently a lecturer in the Department of Nutritional Sciences at King's College London where her research focuses on the role of diet in the prevention and management of type 2 diabetes. She has a particular interest in the use of low-carbohydrate diets in the management of type 2 diabetes, and leads a research programme investigating dietary modification - including increasing protein or the use of very-low-calorie-diets - on the factors underlying type 2 diabetes. Follow Dr. Nicola Guess on Twitter @Dr__Guess.


Links to Research Papers

Dietary Interventions for the Prevention of Type 2 Diabetes in High-Risk Groups: Current State of Evidence and Future Research Needs


S2E25: Impacts of Keto Diet on CrossFit Performance & Body Comp w Dr. Wes Kephart PhD

SEASON 2, EPISODE #25

Dr. Bubbs interviews Dr. Wes Kephart, PhD to discuss his recent paper on Body Composition, Blood Parameters, and Performance Metrics in CrossFit Trainees. We’ve got all the buzz words teed up for this episode as Wes dives into the rationale and set-up of his study on CrossFitters and Keto diets, impacts the 12-week nutrition strategy had on the their performance (e.g. 1-RM squat and 400m sprint), body composition, and blood markers. Wes also discusses some limitations of the study and things for the coach or athlete to consider before diving into this approach, as well as sharing his thoughts on supplementation after years in the research side of things. All this and much more!

 

About Dr. Wes Kephart PhD

Assistant Professor at the University of Wisconsin-Whitewater. Dr. Kephart obtained his PhD from Auburn University, where the majority of his research centered on supplementation and the ketogenic diet. He currently has 30 published manuscripts and once held an American record as a raw powerlifter in 2014.

Link to Research Papers

The Three-Month Effects of a Ketogenic Diet on Body Composition, Blood Parameters,and Performance Metrics in CrossFit Trainees: A Pilot Study

Ketogenic diet does not affect strength performance in elite artistic gymnasts



S2E18: Fasting Glucose, Inflammation, Keto & HIIT w/ Alessandro Ferretti

Season 2 Episode #18

Dr. Bubbs sits down with Alessandro Ferretti to discuss the role of fasted morning glucose as a marker for health, recovery and longevity. Alessandro outlines what impacts your fasting glucose marker, when and how to measure, and some pitfalls of over-interpretation. Alessandro also discusses his recent research with Dr. Daniel Plews and Prof Paul Laursen on the effects of a ketogenic diet on HIIT training performance and the keys of how to interpret them into your practice.

About Alessandro Ferretti

Alessandro Ferretti is founder of Equilibria Health, recognized as one of the UK’s leading providers of nutrition education. His most recent focus is studying the relationship between HRV and blood glucose levels, recently Collaborating with Dr. Daniel Plews, Dr. Paul Larsen in 3 scientific papers in sport performance. Keep up-to-date with Alessandro's work on Twitter.

 

Research Article

Effects of a 4-Week Very Low-Carbohydrate Diet on High-Intensity Interval Training Responses


S2E6: Nutrition For Bodybuilders, Hypertrophy and Physique-Focused Athletes w Dr. Eric Helms PhD

SEASON 2, EPISODE #6

Dr. Bubbs chats with expert strength and hypertrophy researcher Dr. Eric Helms PhD to talk nutritional strategies for bodybuilders and physique-focused athletes.  In this episode, Eric outlines how protein requirements shift depending on training phase, effective weekly targets for weight loss, the key role of carbohydrates for bodybuilders and suggested intake ranges, as well as how contest prep impacts testosterone levels, evidence-based supplements to potentially add to your arsenal and the importance of using your eyes and ears to monitor progress.


About Dr. Eric Helms

An active researcher in the areas of maximum strength development, fat loss, hypertrophy and competitive physique and strength sport. He is the co-founder and regular contributor to the Monthly Applications in Strength Sport research review and is the author of the Muscle & Strength Nutrition and Training Pyramids books. Eric also coaches a handful of drug free strength and physique athletes through 3D Muscle Journey LLC, which he co-founded in 2009.


Research Link

Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. May 2014 Journal of the International Society of Sports Nutrition 11(1):20 

S2E1: Fat Loss Nutrition, Overcoming Roadblocks & Achieving Compliance w/ Danny Lennon

SEASON 2, EPISODE #1

Dr. Bubbs chats with Danny Lennon MS, founder of Sigma Nutrition, about all things weight loss: foundational principles of weight loss, food quality, the impact of fiber and protein on palatability, is low-carb superior to a low-fat diet, behavior change secrets, and strategies for promoting successful, long-term weight loss. Great insights and practical tips from Danny!


About Danny Lennon

Founder of Sigma Nutrition and the popular podcast Sigma Nutrition Radio. He has a formal scientific background in academia, completing a master’s degree (MSc.) in Nutritional Sciences at University College Cork. During this time Danny researched vitamin D, directly under the world-renowned researcher Professor Kevin Cashman.  Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. He has consulted w several teams in a number of sports ad has an online coaching service helping a wide array of clients with nutrition related issues. Outside of the nutrition world, Danny is a Brazilian Jiu-Jitsu blue belt, raw powerlifter and a life-long Arsenal fan.