As he states on his website, this is not how he eats all the time, not how he eats now. His diet is constantly changing, he modifies it based on his needs to lose fat, to gain muscle, to reduce health risk factors. Consider this before diving in. But by all means, if it is healthier than you are used to, dive in! This is certainly a major shift in dietary opinion.
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Or is it? Atkins was saying pretty much all of this over 40 years ago , and many people lost weight, reduced risk of chronic illness and became fitter and healthier as a result. However, in time the mainstream media managed to discredit his work and his name, and suddenly Atkins was bad again. However, we still favored Atkins, simply because the risk factors associated with it are no worse than the risks of not reducing weight. If you are on the path to metabolic disorders, diabetes, heart disease and stroke already, putting your head in the sand is not going to help. Some action is needed, and Atkins developed his diet plan specifically to help patients who had diabetes.
However, in time there was a shift back to following a moderate and balanced diet. All of these follow the same rules — no refined carbs, few natural carbs, lots of meat, lots of fat. While they are effective, there was always the risk of high quantities of saturated fat, something which everybody knows is bad for us. Today you will still be hard pressed to find any doctor who would recommend following such a diet.
However, these small case studies suggest that some people, certainly not all, need to eat very differently from the norm. And, as the trend for being overweight continues, it seems that many more people are becoming at risk. It seems that there is a shift in attitude towards diet and health. If obesity is a disease, and not just a symptom of eating too much, then a treatment is needed. And it appears that the best treatment is not more exercise and a balanced diet, but more exercise and radically less sugar and carbohydrate. It seems that Dr. Atkins was right all along.
Why did we stop listening? Other research has successfully shown that all diet plans are equal, when they are followed. However, the research was never carried out on those who were suffering from metabolic disorders. The Atkins approach was never designed for the average person, but for those who are already suffering from a metabolic disorder and are overweight. It took about a year for my anaerobic performance to come back.
Peter : A full year, but again, I had very high demands. I mean I was asking much more of myself than I do today and asking much more of myself than virtually anybody I know. I still think there are times when there are some people that are really hard to get into ketosis. Certainly one tool I used today much more often is fasting as a bridge into ketosis.
Because the problem is some of these patients are walking around with their fasting insulin north of You know, I had gone there very gradually. But then eventually made a decision to come out of ketosis. So tell me about that. Why was that decision made and what were your motivators?
Peter : Yes, I spent almost 3 years in very, very strict nutritional ketosis. That was mostly what I felt like I was missing and obviously you can eat lots of vegetables on a ketogenic diet, but not at the level that I eat. So it would just push me over that edge. Bret : And with that change how you felt? Did you notice a distinct difference?
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Because everybody is a little different in what levels they feel. Peter : My level, my sweet spot was about… a morning fasting level of about 1. Peter : Yeah, yeah probably is. But I think I averaged 1. And I mean I think just more broadly, I just got tired of being pretty restrictive in what I did. Also at the time my work was forcing me to travel a lot more and the more I traveled the less control I had over my food environment and the harder it was to basically eat the stuff I was eating, which was sort of the same thing every single day. Which I enjoyed but now those opportunities got harder and harder.
So that was sort of what led to the deviation.
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Bret : And did you notice right away a change in how you felt, how you thought, your mental acuity, your athletic performance? Was there any transition going back? Peter : No, certainly not at the level that I could appreciate it on a day-to- day, week to week or month to month level. So would that make going back into ketosis worth it for you?
Peter : Yeah, exactly, so two things. Peter : Especially if the cost of achieving it is a little more, you know, critical assessment of everything. Why do you never eat this? Why do you never eat that?
You know, am I creating something here that is going to come back and bite us one day in the butt? Peter : It was never about that. But nevertheless it was just undeniable that dad was kind of a freak.
Peter Attia's Workout, Diet, Supplements, and More
Dad was always eating different. Peter : First is to a knowledge that I have no earthly clue if they will be healthier or live longer on a ketogenic diet. We just take organic matter, that organic matter goes through our system, we metabolize it, it has signaling cascades that come from it, it triggers enzymes, hormones, we assimilate some of it, we discard some of it. I think all of that stuff is sort of hyper dangerous and I will acknowledge that at some point in my life I probably contributed to that sort of bizarre mania.
So when I think about going back to this strategy of longevity one of the tenets of this strategy is that some cyclical exposure to nutrients appears necessary for longevity. So if you constitutively down regulate nutrients, which is called caloric restriction and you do that in perpetuity, there is some benefit from that, but it seems to be offset by some detriment. One of them is intermittent restriction to calories and the other is dietary restriction. Dietary restriction says without limiting intake you limit types of nutrients.
So a ketogenic diet then is a simple manifestation of a dietary restriction, either with or without caloric restriction. So there are some applications where a calorie restricted ketogenic diet might be an appropriate tool at least for some period of time, whereas for most people they are consuming an ad libitum ketogenic diet, which is just purely a manifestation of dietary restriction.
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Everybody wants the answer, like give me the bumper sticker. Like yes or no, should I do this? But longevity is not a first-order problem. But you know that said I have treated many patients on that spectrum and still continue to do so but just on a much smaller level. And of course it depends on what you believe is true.
How His Journey Began
Do you believe there is a reset that occurs? Well, on some level I think there is. On some level whether that occurs and how long in everyone, I have no data, I have no idea. And who knows there might be certain biomarkers that are more predictable or less productive of people who have hit that reset versus those who have not. Dom defined these things as sort of a pulse and a press, so there are things that are done consecutively and there are things that are done intermittently.
So sometimes the dietary role can be part of that press strategy. Peter : I think that the most important thing to consider as a macro principle of longevity is the longer you can preserve muscle mass the better. At some point perhaps too much muscle mass can be counterproductive to longevity.
But within the confines of normal people like us, one of the absolute goals of longevity should be preserving muscle mass. And those are the ones you have to be very afraid of. Meaning it starts out with a kind of linear loss of muscle mass and maybe even a linear loss of bone density.
And all of a sudden we see an enormous rise in one particular cause of death which is accidental falls. So we want to avoid that at all costs. Is maintain muscle as long as possible starting in your youth. So certainly, you know, having mTOR always in a low stage, meaning always in a sort of deactivated state, is not optimal.
And again that probably speaks to why constant caloric restriction in the long run probably is a wash if not maybe even harmful. That is almost assuredly protected from cancer. What about always having mTOR on? And if you wanted to turn mTOR on at least as a thought experiment, you would have an IV drip running leucine into you.