The Science Behind Ketogenic Diets: What You Need to Know

Is the ketogenic diet right for you? Episode 6 of our 8-part series 'Find Your Food Fit' dives into the science behind keto, addressing its controversies, benefits, and potential side effects. Whether you're considering starting a ketogenic diet or seeking unbiased, research-backed information, this episode is your go-to resource.

In this comprehensive episode, we cover:
-The history and fundamentals of ketogenic diets
-How to enter and maintain ketosis
-Key dietary recommendations and restrictions
-Proven health benefits and potential drawbacks
-Practical tips for successful keto living
-The ongoing controversy and debates around keto

Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. Special thanks to Robert for this week's artwork! If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd.

Additional resources mentioned in the episode:

Watch previous episodes of the Optimizing Metabolic Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu

Free, keto guide (no sign-up required):

https://www.ruled.me/guide-keto-diet/

Good food lists and carb info:

https://www.dietdoctor.com/low-carb

https://www.dietdoctor.com/low-carb/vegetables

https://www.dietdoctor.com/low-carb/fruits

https://www.dietdoctor.com/low-carb/dairy

Calculate how many grams of each macronutrient you need per day based on total calories and desired percentage:

https://drbillsukala.com/macronutrient-calorie-gram-calculator/

https://www.ruled.me/keto-calculator/

Timestamps:

(00:00:18) Episode introduction

(00:01:37) Brief history of the ketogenic diet

(00:07:17) Key definitions: ketosis, macronutrient targets in keto, ketone bodies, net carbs

(00:12:01) How to get into ketosis

(00:14:39) How to know you're in ketosis

(00:19:11) Yes and No foods on a ketogenic diet

(00:28:07) "Dirty Keto"

(00:29:18) Keto diet yes and no recap

(00:32:55) Health benefits of a ketogenic approach

(00:45:26) Transitioning into and out of ketogenic diet

(00:46:29) Side effects of ketosis, keto flu

(00:53:35) Contraindications of ketogenic diets

(01:00:02) Recap and closing

ABOUT US:

Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.

My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!

If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok.

Please also visit us on our website - metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions

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