Please help a newbie decide if Keto is right for me

#1

Hi all. I am a generally healthy 34 year old male but have noticed a few troubling signs that I would like to see if I can fix with keto. Here is the run-down:

  • 5’11", 165. Not overweight. But have had stubborn belly fat for a long time.
  • I lift 3x a week and do short HIIT 1 time a week, sometimes up to 2-3. Otherwise sedentary.
  • I eat almost entirely clean/whole foods already, with a focus on getting lots of protein. The rest is mostly carbs, but generally whole foods.
  • I am most worried about my increasing fasting glucose (from low 80s a few years ago, to 90s the last couple years, to 103 this year). I bought a glucometer a week ago and noticed that my baseline rate is around 100 but my spikes are not crazy (125-139 hour after eating, <110 2 hours later). Not sure why I have this weird pattern.
  • I am also worried about my high ALT levels (38 - just barely in range). Had an ALT test come back at 74 a couple years back but went back down to where it is now. Could have been a temporary spike, could have been that I started pro/pre-biotics at that time. That said, I understand that a truly non-fatty liver will have ALT closer to 20. The combo of NAFLD / higher fasting glucose is what concerned me enough to look at keto.
  • Something has been wrong with my gut flora since 2012, after I ate too much ground pork one night. Ever since then my digestion/stools have been very irregular, whereas before that things were perfect every day of my life pretty much. Doctors have no idea why - colonoscopy, stool test, blood test for pathogens - nothing. Clearly it is a flora imbalance. Tried a SIBO protocol. Nothing changed.
  • Testosterone has always been lowish (330-450, with a high of 520 a couple years back, not sure what caused that spike). This is one of my big concerns with keto but I have read enough to understand that keto is not a death sentence to T (may depend on individual).
  • I wake up early in the mornings and have a hard time sleeping for extended periods of time. I think this may be a cortisol issue, which is another reason I am hesitant about keto (may increase cortisol levels).

Okay, so all that said, what are your thoughts? Thank you.

(Running from stupidity) #2

Sounds like you’re smart enough to have done significant research in advance. I did the same :wink:

Flip it around - is there a reason NOT to try it? It seems like there’s a lot of upside in the reasons you’ve articulated.

(Frank) #3

I wish that I had the knowledge that I have now at 47 when I was 34 like yourself. Obviously you are in tune with your physical well being and want to keep that going. Unfortunately you may be waging a losing battle over time with the carb equation that you are running with currently. Maybe not. There really is no downside to giving this woe a shot and seeing where it takes you. Keep the carbs under 20 net, adequate protein, and fat to satiety. You may very well find that this fundamental change in the way you eat will unlock a multitude of upsides. I’m truly envious of your position right now. Take advantage of it.

#4

Welcome! I’ll just comment on the points you mentioned that I have any specific experience with myself.

Elevated FBG - this was one of the main catalysts for me starting keto too. I was definitely carrying extra weight, but an FBG that appeared to consistently register around 100-110, and A1c that was at the high end of normal, those were the reasons I decided to get things under control. After a couple of months on keto/intermittent fasting, I stopped seeing any FBG reading over 90, usually anywhere between 60-85 mg/dl depending on factors like whether I had fasted the day before, etc. So if this is your main goal, I think keto and fasting are an excellent way to get there.

Variable bowel issues - I have this too, still unable to figure out exactly what the issue is. There has been maybe even a bit more variability since I started keto. Some people find new bowel issues cropping up on keto and need to try manipulating other factors while continuing to eat keto, others find things get much better. I don’t think this issue is a reason not to do keto, you may end up being someone whose gut responds to it by healing your current issues.

Poor sleep, early waking - This is another highly variable thing, it seems. For me, I have trouble not waking up too early, this is partially because of my cats but it has gotten more pronounced after starting keto. (But I think my sleep quality has gotten noticeably better FWIW.) Sleep irregularity is common especially in the early stages. For some people it can continue longer and it takes some investigation to see what changes are needed. Now I just go to bed earlier (sometimes aided by melatonin), because that’s something that’s easier for me to manipulate than waking time. There are some threads (and other sites online) that discuss sleep hygiene in greater detail. You might be right it’s a cortisol issue, but there are so many other possibilities too. If you haven’t already dug into that, it’s probably worthwhile.

In short, I agree with the other folks who replied that I don’t see a good reason (in your list of concerns) not to do keto, and it would most likely help with your FBG concern. I think you should give it a shot. :blush: Let us know how it goes!

#5

Ditto!

(Janet Maggio) #6

I rarely ever post on this forum as I don’t fit into the purist idea of what keto is. I can tell you that in the last two years I have lost 130 pounds, do not nor ever have had diabetes or bad lipids, even at 385 lbs. However, after a lot of research I found that I was really sensitive to sugar, starches and any refined carbohydrate. At this point I met up with a doctor who professed low carb and higher fat long before any of you heard of keto. It was hard changing as we all have been programmed about high fats. How did I lose the weight? I got in touch with my own body (I tend to be a bit on the spiritual side) and created my own diet which was about 50% healthy fats, 25% protein and 25% carbs mostly from veggies but some fruit and dairy. When I tried traditional keto it did not work for me and gastro intestinal issues arose. I guess I am saying everyone is different and we cannot just rely on doctors, whose opinions vary, on what to do for creating health. So I say try it and see how you feel. Just please don’t turn into a fanatic. I am a chef and cookbook writer and Ihave been slammed by vegans, Paleo and plain old vegetarians believing their way is the only way.

(You've tried everything else; why not try bacon?) #8

Since cholesterol is what testosterone is made out of, I’m not sure why you think keto would be detrimental to your testosterone level. A ketogenic diet is helpful in restoring proper hormone levels and functions. The key is getting the right fats, which should be primarily saturated (for cholesterol regulation) and monounsaturated for energy.