Metabolic and Mental Health
Here’s How Keto Diets and Intermittent Fasting Lifestyle Tick the Boxes of Health Goals.
Leveraging experience and reviews, I explain how ketogenic diets & fasting can address metabolic and mental health risks.
After five decades of investigation, I found my ideal dietary lifestyle.
The enigma of an empty stomach and healthy fats captivated me for decades. Thus, systematically and cautiously transitioning to a ketogenic diet with a time-restricted eating regimen positively impacted my health and fitness journey.
Thus, I feel obliged to pass along my decades of experience.
These natural approaches helped me recover from a dozen debilitating health disorders. As a result, these lifestyle habits put me in a metabolically and mentally advantaged position and helped me thrive.
A keto diet and an intermittent fasting lifestyle provided optimal metabolic and mental health benefits. However, the approaches might be different from person to person. There is no single dietary approach.
Besides, these regimens might not suit everyone for various reasons, including genetic and lifestyle goals. No single diet meets everyone’s needs.
As each person is different, we need to personalize our macronutrients (protein, fats, carbs) and micronutrients to meet our nutritional needs. A solution for one person might not work for another for various reasons.
Similarly, underlying health conditions might cause conflict. Thus, before starting these regimens, it is necessary to obtain guidance from qualified healthcare professionals.
Understanding the impacts of restrictive diets is critical for pregnant and breastfeeding women, as I articulated in this article titled Reduce the Risks of Neonatal Disorders to Prevent Infant Mortality.
As my points are comprehensive in this article, I refrained from adding scientific links to this piece to make it practical and helpful.
My previous stories include links to credible sources. Thus, interested readers might check linked articles to find the scientific backing of the points.
My extensive experience demonstrates how ketogenic diets with time-restricted eating regimens benefit metabolic, neurological, and mental health.
Thus, this article (under seven headings and numerous subheadings) aims to provide crucial points about the keto diet combined with time-restricted eating and shed light on why some people can succeed in these diets if they commit to them.
1 — A Brief Introduction to My Dietary Lifestyle
I documented my dietary experience in several articles. These stories reflect on my past failures, transition, and transformation.
Currently, my dietary intake includes 2400 maintenance calories. 75% of calories come from healthy fats, and 25% from bioavailable proteins. It took me over a decade to tweak and perfect this ratio.
The subsequent sections summarize my dietary and eating regimen journey resulting in a sustainable lifestyle that improved my health and well-being for information purposes.
Here is a snapshot of my transition and transformation.
1 — Moving from high carbs to high fats.
I reflected on my two decades of experience depicting my health transformation with a single nutritional shift (from glucose to fat metabolism), making a robust health and fitness impact with no side effects. Here’s What Happened When I Replaced Carbs with Healthy Fats for Two Decades.
2 — Skipping a meal for a decade.
I explained how skipping breakfast, and replacing it with three better routines, made me healthier and fitter. When I Skipped Breakfasts for Two Decades, I Gained Copious Benefits.
3 — Finding the ideal diet and eating regimen
I introduced my 15 years of experience in the One-Meal-a-Day (OMAD) plan. This story reflects on my transformation. Here’s What Happened on One-Meal-a-Day After 15 Years.
The attached story shows how consuming high amounts of fat helped me thrive. Eating 200g Fats Daily for Decades, I Didn’t Gain Weight Yet Thrived.
2 — Five Benefits of Ketogenic Diets and Intermittent Fasting
There are various ways of using ketogenic diets for health improvements and increasing metabolic and mental health risks. I only focus on noteworthy ones.
First, I’d like to give a brief background on the concepts and their implementation by different dietary approaches.
I chose the animal-based eating regimen for my ketogenic diet for various reasons after trial and error, called keto-carnivore.
Nevertheless, I also witnessed plant-based eating allowing a ketogenic diet implementation. It is called keto-vegan.
Vegan family members, relatives, friends, colleagues, and community members use the plant-based version of the ketogenic diet to improve their health and increase their energy.
For example, vegan friends increase their healthy fat intake with avocados, macadamia nuts, walnuts, seeds (chia seeds, sunflower seeds, soybean, flaxseeds), and olive oil. On the other hand, some vegetarian friends consume butter, egg yolks, and fish oil.
There is no single approach working for everyone. Some people strive for and thrive with animal-based diets, and some do for plant-based ones.
There is no right or wrong approach. We are individuals with different genetic makeup, lifestyles, philosophical perspectives, metabolic profile, and aspirations.
I don’t see diets as an ethical, political, or economic issue. Instead, I see diets and lifestyle choices as health matters. Hence, dietary groups attacking each other does not bring any value to individuals and society.
Individuals have the right to choose the diets that work for them.
No one has the liberty or right to impose on others by playing emotions like making them feel guilty with their philosophical, ethical, spiritual, religious, or political views.
Based on my reviews, observations, and experience, I introduce the benefits of ketogenic diets and intermittent fasting regimens under five broad topics.
Of course, these approaches have many more benefits, such as performance for athletes and longevity, which I excluded in this article as my main focus is metabolic and mental health benefits.
1 — Reducing Chronic Inflammation and Cumulative Stress
Due to a hectic lifestyle caused by a passion for learning and ambition to earn my living, I unnecessarily caused my body to accumulate stress reaching excessive levels and a chronic state.
Chronic stress led to chronic inflammation manifesting several ailments like insulin resistance, leptin resistance, arthritis, and leaky gut syndrome, putting me at the onset of type II diabetes at a young age.
When I transitioned from a high carb to a high-fat diet, my inflammation markers such as CRP (C-reactive Protein), ESR (Erythrocyte Sedimentation Rate and PV (Plasma Viscosity) showed significant improvement within a few months.
My subjective feelings also reflected the improvements. For example, the signs of arthritis decreased as the joint and back pains were relieved.
My stress started melting, as evidenced by my optimized cortisol hormone. Besides, improved sleep, the disappearance of brain fog, anxiety, and mild depression indicated defeating chronic stress.
2 — Maintaining Hormonal Balance
Even though calories cause weight gain, fat loss has nothing to do with calories, as hormones determine metabolic outcomes.
A ketogenic diet with an intermittent fasting regime significantly contributed to the improvement of my hormonal profile.
Six metabolic hormones introduced in a previous article shifted my profile from disturbed to functional mode. In other words, they got balanced. For me, the critical hormones were cortisol, insulin, leptin, ghrelin, growth hormone, and testosterone.
When my body became insulin sensitive and receptive to leptin, the other hormones balanced. For example, my elevated cortisol level dropped, and my growth hormone and testosterone levels increased.
3 — Reducing the Risks of Metabolic Disorders
Millions of people suffer from metabolic disorders such as type II diabetes, fatty liver, cardiovascular disease, cancers, and neurodegenerative disorders like dementia.
I documented my reviews on Intermittent Fasting & Ketogenic Diet for Cancer Prevention & Treatment.
From my reviews, metabolic diseases have a robust connection with insulin resistance associated with elevated blood sugar caused by excessive consumption of refined carbs.
Ketogenic diets and a time-restricted eating regimen that shifted my metabolism from sugar-burning to fat-burning mode have contributed to reducing the risks of metabolic disorders.
In addition, time-restricted eating regimens (intermittent fasting and long-term fasting) by reducing the blood sugar and insulin spikes provided a better metabolic profile.
4 — Addressing the Issues of Digestive Disorders
Suffering from digestive issues (bloating, stomach distension, and leaky gut) adversely impacted my physical and mental health. Unfortunately, millions of people suffer from digestive problems.
The keto diet allowed me to reduce offending food, especially from plants with high contaminants and toxins such as oxalates, glucosinolates, phytates, saponins, tannins, and lectins.
Using the keto diet, I learned to create an elimination practice addressing digestive issues. I also documented the experience of a nutritionist friend adversely affected by some plant toxins and excessive sugar.
Time-restricted eating rested my digestive system. Keeping the stomach empty for a while contributed to the recovery and enabled the digestive system to heal naturally.
I documented the ways to heal my leaky gut. I also reported the experience of another friend who used a different protocol to fix a leaky gut and shed 50 pounds afterward.
5 — Reducing the Riss of Neurodegenerative and Mental Health Disorders
Metabolic disorders relate to neurological and mental disorders. I documented my perspectives in an article titled Three Lifestyle Habits to Lower Dementia Risks.
Alzheimer’s disease is considered type III diabetes due to its similarity with type II diabetes. The culprit seems to be excessive sugar causing frequent and high amounts of insulin spikes.
As ketogenic diets reduce sugar and turn healthy fats into ketones, they allow the brain to use a cleaner source of alternative energy known as ketones.
Especially β-hydroxybutyrate nourishes the brain and increases BDNF (Brain-Derived Neurotrophic Factor).
People experiencing ketosis can solve neurodegenerative issues and reduce the risks. Epilepsy patients are prime examples. Fasting and related dietary regimens have been treating epilepsy since at least 500 BC.
Since the 1920s, millions have reduced the adverse effects and risks of seizures by consuming high amounts of healthy fats and refraining from sugar. The World Health Organization documented that over 50 million people have epilepsy annually.
Ketosis also contributed to regulating my emotions and gave me more cognitive flexibility in increasing my cognitive reserves.
Emotional regulation and cognitive flexibility are necessary for better brain and mental health.
3 — Tangible Benefits of These Regimens in My Experience
I gained numerous tangible and intangible benefits from the ketogenic diet and time-restricted eating. In this section, I only highlight the most noticeable outcomes proven by empirical health measurements.
1 — I shed around 50 pounds of visceral fat.
2 — I made my body more insulin sensitive and receptive to leptin signals.
3 — I reduced chronic inflammation defeating arthritis symptoms.
4 — I healed my brain fog and mild depression.
5 — I gained more muscles and maintained them.
6 — I initiated autophagy and made my mitochondria denser.
7 — I gained a defined belly and eliminated loose skin.
I wish we could package fasting as a therapeutic tool for society. I believe we could in the next few decades if we keep an open mind and collaborate authentically and generously.
The benefits are noticeable, as demonstrated by millions of people despite the beliefs of skeptics. However, some people undeniably fail these approaches for various reasons.
4 — Why Do People Give Up Keto Diet and Fasting Quickly?
My points might have convinced you about the metabolic and mental health benefits of ketogenic diets and intermittent fasting regimens.
But you might wonder why so many people try these approaches but stop them quickly.
This point is valid and requires guidance.
Many people in my circles and fitness communities started these approaches passionately but stopped with disappointment.
I’ve empathy and compassion for them as I also initially experienced these approaches’ side effects. However, with awareness, diligence, and commitment, I overcame the challenges and reaped benefits.
Let me briefly explain it.
First, the side effects of fasting and ketogenic diets are real. Anyone arguing against this point might be biased or have other motives. It is a proven fact that we need to accept.
Undoubtedly, the human body is a biological construct. Besides, metabolic pathways are highly complex. We are still yet to discover more tracks in our metabolism.
Thus, the body and the brain must adapt to new changes. For example, high carbohydrates and high-fat diets make different biochemical reactions in the body.
Moving from one biochemical composition to another requires time and significant effort for the body to adapt.
For example, the body needs to adjust hormones and neurotransmitters to address the requirements of the new regime.
Utilizing body fat as an energy source took me several months.
During the transition, I felt a lack of energy. My physical and mental performance declined. However, as soon as the body got fat-adapted, symptoms disappeared. Fortunately, I did not give up.
Here are the tips that might help reduce the side effects of ketogenic diets and intermittent fasting regimens based on my experience.
5 — Tips to Reduce Side Effects of Fasting
During the adaption period, we might have several side effects.
Using the following approaches, I overcame the effects like many others. They are proven techniques.
1 — Remain hydrated by keeping a water bottle at work and home.
2 — Consume adequate minerals (magnesium), trace minerals, and electrolytes.
3 — Rest the body by taking regular breaks at work and getting restorative sleep daily. Try to work in a flow state.
4 — Practice mindfulness or meditate for 20 to 30 minutes daily.
Keep a diary of your thoughts and emotions regularly. Try self-talk.
5 — Learn to turn off the hunger switch by listening to the body’s signals.
6 — Aim to get fat adapted state gradually. Here are 3 tips to get fat-adapted.
I documented detail of these tips in an article titled Reduce Side-Effects of Fasting with Seven Proven Tips.
6 — Tips to Reduce Side Effects of Ketogenic Diets
The typical and noticeable side effect of ketogenic diets for beginners is called keto flu which I also experienced briefly.
As the body utilizes more salt in this dietary regimen, my problem was the fear of sodium on those days.
Salt is an essential mineral for our health. Sodium is critical for the heart to function well. When I increased my salt intake, the symptoms disappeared.
1 — Defeat the keto flu by increasing salt intake. I use pink salt.
2 — Supplement with magnesium either orally or through the skin.
3 — Increase fat and protein intake gradually.
4 — Replace refined carbs with vegetables, nuts, and avocados.
5 — Use digestive enzymes (lipase) for fat digestion.
6 — Use digestive enzymes (protease or pepsin) for protein digestion.
7 — Reduce excess cardio and increase resistance training.
Those who have difficulty using ketogenic diets might try fast-mimicking diets to reap benefits. They might put the body in ketosis, giving epigenetic effects as depicted in my DNA tests.
7 — Conclusions and Takeaways
Ketogenic diets are not manufactured concepts by celebrities or enthusiasts. Instead, they reflect our true nature, as demonstrated by our evolution throughout history. The gluconeogenesis and lipolysis systems that human bodies developed are prime examples.
When we don’t have food, the body automatically initiates these systems and provides us required energy to survive by creating ketones.
As a bonus, the body starts the autophagy system by self-eating its damaged cells and pathogens, reducing the health risks from metabolic and neurological diseases.
Another dividend, fasting can strengthen mitochondria giving us more energy. In addition, during the fasting period, the brain chemistry changes to a calm composure. Here are Ten Tips to Keep the Brain Young and Active.
Humans survived famines through these built-in systems when faced with food scarcity. Our ancestors passed their genes to us via these systems.
Fasting has millions of years of history, even though some skeptics undermine its role in human history. You can learn about Why Spiritual People Are Adamant about Fasting.
The effects of ketosis on the body and brain have been scientifically proven and documented in the literature since the 1920s.
Keto diets and fasting regimes have been used for decades to address metabolic, neurological, and mental health issues. Epilepsy affecting around 50 million people annually is a prime example.
I introduced the incredible benefits and beautiful effects of fasting on the body and brain in this article titled What If We Can Package Fasting as a Therapeutic Tool.
Losing visceral fat (abdominal) and maintaining lean muscles is the most noticeable effect of these regimes for preventing obesity and improving metabolic health.
Despite documented and proven benefits in the literature and anecdotal evidence, ketogenic diets and intermittent fasting might not suit everyone.
In addition, qualified healthcare professionals report exceptions.
Thus, before starting these regimens, it is critical to obtain guidance and approval from qualified healthcare professionals.
Even though some of us need medication or medical intervention due to underlying health conditions, history shows that most of us can maintain health and heal our ailments naturally using the body’s self-healing power.
I focus on healthy lifestyle changes to maintain my health and improve my lifespan by learning from the wisdom of centenarians.
Besides dietary changes, like Tina (a neuroscientist), refraining from smoking, alcohol, and caffeine and replacing them with healthy alternatives and hobbies significantly boosted my metabolic and mental health.
Understanding the pitfalls of keto diets is essential.
I No Longer Do Keto and Intermittent Fasting for Weight Loss as I’ve No Fat to Lose.
Thank you for reading my perspectives. I wish you a healthy and happy life.
Keto-Carnivore Diet 101: How to Benefit from Ketosis in Animal-Based Diets
Keto-Vegan 101: How to Benefit from Ketosis in Plant-Based Diets
Here is a glimpse of my fat loss journey.
Here are my perspectives on hormones that I have been studying for many years.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
Petechiae, ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experience, and perspectives to provide information and create awareness.
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