Resources

The science continues to evolve and as we learn more we aim to share it with you.  Whether it is the research we personally conduct, or our fellow colleagues in this space, know that you can find solid information you can trust here.

Why Low-Carb / Ketogenic Nutrition? Click to learn more.

Before we discuss low-carbohydrate and ketogenic nutrition, let us first answer a more pressing question…

What Is The Ideal Human Diet?

To answer this question, we must examine both the past footprint of our species and the growing evidence of research today. Anthropological data reveals our species thrived with a diet high in plants, healthy fats, and adequate protein. If we recreate this diet today, we are left with a nutritional plan much lower in carbohydrates than our modern-day westernized diet. Why has diabetes, heart disease, obesity, autoimmune disease, dementia, and cancer become so prevalent today? While there are many contributing factors, current research reveals our diet to be a large catalyst. Sugars and processed grains increase our blood glucose levels, which results in a surge of insulin production. Insulin moves glucose out of our blood stream and into our organs for energy use and storage. However, insulin also causes inflammation and fat storage. Over time we develop insulin resistance which contributes to the development of diabetes, heart disease, obesity, dementia, and many other disease processes. When we follow a low carbohydrate diet and/or ketogenic nutritional path, we radically reduce blood glucose levels and therefore, the need for insulin. As a result, we see beautiful improvements in metabolic health markers such as weight, body mass index, blood pressure, waist circumference, blood glucose, hemoglobin A1c, triglycerides, HDL cholesterol and Cholesterol/HDL ratios.

What Defines A Low-Carbohydrate And Ketogenic Diet?

Current guidelines are still being defined. Truthfully, there are likely variable definitions based on individual genetics, current body habitus, fitness levels, and insulin sensitivity. Based on our research and experience within Well-Being, we define a low-carbohydrate nutritional path as less than 65 grams of net carbohydrates per day and a nutritional ketogenic path as less than 20 grams of net carbohydrates per day. We help every tribe member then identify their individual fat and protein goals based on their ideal body weight. Creating these specific macronutrient goals for every individual is a key component to our program’s success. There is a science in optimizing health and weight loss. Our macronutrient formulas have proven to be effective!

What Is Nutritional Ketosis?

Essentially, a nutritional ketosis creates a metabolic pathway in which we shift our bodies to use fat for fuel. This is why a ketogenic path is so successful for weight loss. In order to make this shift and turn triglycerides (fat) into ketone bodies (Beta-hydroxybutyrate, Acetone, and Acetoacetate), we must use up glucose and glycogen (storage form of glucose) first! Herein lies why calorically restrictive diets so often fail. We often have just enough glucose and glycogen available and therefore never break through that barrier of using our own body fat for fuel. Our well-formulated ketogenic diet incorporates copious vegetables, adequate protein, and fat sources from foods like olive oil, avocado, nuts/seed, and fish. Once our tribe members enter ketosis, we see dramatic reductions in hunger due to the effects on Leptin and Ghrelin. Research reveals that ketones are a cleaner, more efficient energy source for the powerhouse of our cells, our mitochondria. Multiple disease processes start within our mitochondria largely due to the oxidative damage of glucose. During Well-Being you will be empowered with the science to understand why we should use our fat as fuel to not just lose weight, but more importantly prevent and treat disease!

Published Research on Low-Carb / Ketogenic Nutrition

Obesity Treatment By Very Low-Calorie-Ketogenic Diet At Two Years: Reduction In Visceral Fat And On The Burden Of Disease

Ketogenic Diet As A Metabolic Therapy For Mood Disorders: Evidence & Developments

Do Ketogenic Diets Really Suppress Appetite? A Systematic Review And Meta-Analysis

Dietary Management Of Diabetes: Focus On Ketogenic Diet

Carbohydrate Quantity In The Dietary Management Of Type 2 Diabetes

Benefits Of Ketogenic Diet For Management Of Type Two Diabetes

The Effects Of Dietary Improvement On Symptoms Of Depression And Anxiety: A Meta-Analysis Of Randomized Controlled Trials

Dietary Intervention For Overweight And Obese Adults: Comparison Of Low-Carbohydrate And Low-Fat Diets. A Meta-Analysis

The Well-Being Book Club

The Obesity Code

Jason Fung, MD

The Complete Guide to Fasting

Jason Fung, MD, and Jimmy Moore

The Paleo Cure

Chris Kresser

The New Atkins for a New You

Eric Westman, MD, Stephen Phinney, MD, and Jeff Volek, MD

The Art and Science of Low-Carb Living

Stephen Phinney, MD, and Jeff Volek, MD

Fat for Fuel

Joseph Mercola

Why We Sleep

Matthew Walker, PhD

Keto: The Complete Guide to Success

Maria Emmerich and Craig Emmerich

Wired to Eat

Robb Wolf

Daring Greatly

Brene Brown Ph.D., LMSW

Tribe

Sebastian Junger

Grain Brain

David Perlmutter

The Influential Mind

Tali Sharons

Dare to Lead

Brene Brown

The Telomere Effect

Dr. Elizabeth Blackburn, Dr. Elissa Epel

Sapiens

Yuval Noah Harari

Switch on Your Brain

Dr. Caroline Leaf

Simply Keto

Suzanne Ryan

Heart Breath Mind

Dr. Leah Lagos

Made Whole

Cristina Curp

Ask the Dietician