How to: Long-Term Success With Ketogenic Diets w/ Alessandro Ferretti

In this episode, Alessandro Ferretti joins us to discuss a ketogenic diet (lifestyle), what a “healthy” keto diet looks like, chronobiology of eating windows, the top three reasons a keto diet fails, and much more in this rich episode. We also get caught up on Alessandro’s latest research and get advice on how to have long-term success with a ketogenic lifestyle.

TOPICS:

• 0:00: Intro and agenda
• 2:00: What Alessandro has been working on lately
• 3:45: the proper definition of ketogenic diet (lifestyle)
• 6:30: different “flavors” of a ketogenic lifstyle
• 8:00: problems with the term “fat-adapted”
• 12:00: keto diets vary greatly by goal
• 16:30: what is a “healthy” keto diet?
• 20:00: macros versus micronutrient density
• 22:30: feed timing: intermittent fasting vs time-restricted
• 31:00: critical interaction of blood glucose and ketone levels
• 40:00: adding fats to balance energy needs and catabolic states
• 46:00: chronobiology of eating-windows
• 54:00: difference between low-carb and full-ketogenic diets
• 1:00:00: energy balance tweaks for sustainable weight loss
• 1:03:00: managing hunger cravings thru a regular eating times
• 1:13:00: late-eating correlates with higher fasting glucose
• 1:15:00: sticking with the diet: building a solid foundation
• 1:25:00: Top three reasons a keto diet fails to stick
• 1:30:00: Any good keto “snacks”?
• 1:34:00: ApoE4 gene variants and saturated fat metabolism
• 1:45:00: high blood lipids on keto: context is important
• 1:49:30: perspectives on artificial sweeteners
• 1:55:00: Context is everything!
• 1:58:00: Wrap up