The Most Valuable Resource for Inflammation and Diabetes Treatments #carnivore #keto #ketovore

Inflammation and diabetes are two of the most pressing health concerns in modern society. While conventional medicine offers various treatments, many individuals are exploring alternative approaches that focus on dietary changes. One increasingly popular approach centers around low-carbohydrate, high-fat diets like carnivore, keto, and ketovore eating styles. These diets, with their focus on animal-based products and limited plant matter, are being recognized as valuable resources for managing and even reversing inflammation and diabetes. In this article, we'll delve into why these dietary approaches are gaining traction and how they could be beneficial.

Understanding the Underlying Mechanisms

Before we explore how carnivore, keto, and ketovore diets can help, it's important to grasp the basic mechanisms linking diet, inflammation, and diabetes. Chronic inflammation is a major player in the progression of various diseases, including type 2 diabetes. Processed foods, high in carbohydrates and unhealthy fats, are often cited as major contributors to systemic inflammation. These foods cause blood sugar spikes, triggering insulin resistance over time and setting the stage for type 2 diabetes. When you consume excess sugar or highly processed carbohydrates, your body's cells become less responsive to insulin. This leads to high blood glucose levels and increases inflammation. The typical Western diet, abundant in sugars, processed grains, and vegetable oils, is essentially fuel for chronic inflammation and insulin resistance.

Component of Western Diet	Impact on Body
Refined Sugars	Causes blood sugar spikes, promotes insulin resistance, fuels inflammation
Processed Grains	Can contribute to inflammation due to high glycemic index, digestive issues
Vegetable Oils	High in inflammatory omega-6 fatty acids

How Carnivore, Keto, and Ketovore Diets Combat Inflammation

The primary method through which these dietary approaches fight inflammation involves the substantial reduction of carbohydrates and the corresponding increase in fat consumption, particularly from animal sources.

Carnivore Diet

The carnivore diet, which exclusively focuses on animal products (meat, fish, eggs, and some animal-based fats), is perhaps the most extreme of the three. By completely eliminating plant-based foods, proponents argue that this diet reduces the intake of substances that are considered anti-nutrients or potential inflammatory triggers for many people, like lectins and oxalates, found in plants. It is very effective at cutting the consumption of highly processed food which is a huge contributor to inflammation.

Ketogenic Diet

The ketogenic diet (keto) restricts carbohydrates and moderates protein, while emphasizing high fat intake. This pushes the body into a metabolic state called ketosis, where it begins to burn fat for fuel instead of glucose. Ketosis leads to the production of ketone bodies, which can have anti-inflammatory effects and provides a clean fuel source for the brain. Because the ketogenic diet does allow limited amounts of plant-based foods that are low in carbohydrates such as non-starchy vegetables and low-sugar berries, people that are hesitant to start carnivore find this to be a better starting place for them.

Ketovore Diet

The ketovore diet can be described as a middle-ground between carnivore and keto. It prioritizes animal products but includes limited low-carb plant foods like non-starchy vegetables. It aims to offer the anti-inflammatory benefits of a carnivore approach, while providing some flexibility and variety in the diet, which is very popular for many reasons.

Here's a table summarizing the key differences:

Diet	Primary Foods	Carbohydrate Restriction	Anti-inflammatory focus	Plant Consumption
Carnivore	Meat, Fish, Eggs, Animal Fats	Extreme	High	None
Keto	Fats, Moderate Protein, Low-Carb Veg	Strict	Moderate to High	Low, non-starchy veggies
Ketovore	Animal products, some low-carb veggies	Significant	Moderate	Limited, low-carb

All three diets share a common characteristic of reducing carbohydrate intake and improving insulin sensitivity. This helps mitigate the negative consequences of high blood sugar levels and reduces inflammation. Because of this approach to nutrient intake, many people experience a wide variety of improvements to various symptoms, including blood sugar regulation and systemic inflammation.

The Impact on Diabetes: Blood Sugar Control and Insulin Sensitivity

One of the most significant potential benefits of carnivore, keto, and ketovore diets is their ability to manage and even reverse type 2 diabetes by improving blood sugar regulation. Here's how they achieve this:

Reduced Glucose Load: By significantly cutting down on carbohydrates, these diets lessen the amount of glucose entering the bloodstream. This leads to more stable blood sugar levels and reduces the constant stress on insulin-producing cells in the pancreas.
Improved Insulin Sensitivity: When insulin levels are constantly elevated, cells can become resistant to its effects. This makes it harder for glucose to enter cells for energy, a hallmark of type 2 diabetes. By avoiding carbohydrates, these diets help restore sensitivity to insulin over time, which can reduce the need for medications.
Stabilized Energy Levels: Fluctuating blood sugar levels can lead to mood swings, fatigue, and hunger. The fat-based fuel of these diets provides stable, long-lasting energy, reducing dependence on frequent carb-heavy meals.

Real-world Data & Case Examples

Numerous testimonials and case studies showcase the efficacy of these diets for managing diabetes. Though larger clinical trials are still needed, early research and anecdotal evidence show that individuals who shift to carnivore, keto, or ketovore diets often experience:

Lowered HbA1c levels, a marker of long-term blood sugar control.
Reduced need for diabetes medications.
Weight loss, which can significantly improve insulin resistance.
Increased energy levels and mental clarity.

For example, a pilot study looking at a ketogenic diet and type 2 diabetes found significant improvements in blood sugar control. Participants following the diet reduced their HbA1c levels significantly. Another clinical trial found that some patients could reverse their type 2 diabetes through dietary intervention and without the need for drugs.

However, it’s essential to understand that these diets aren't one-size-fits-all. They may require careful planning and adjustments to avoid potential nutrient deficiencies, and it is essential to work closely with your healthcare practitioner. Especially individuals who have existing health problems.

Measurement	Conventional Diet	Low-Carb Approach	Outcome
HbA1c (Blood Sugar Control)	7.5% or higher	5.7-6.4%	Significant Improvement
Medication Usage	Regular medications needed	Lower or No Need	Reduced Reliance
Weight	Stagnant or Increased	Reduced	Weight Loss
Energy Levels	Fluctuating	Stable	Increased

Practical Implementation: Getting Started

If you’re considering one of these diets to manage inflammation and diabetes, it is critical to do so under the supervision of a healthcare practitioner. These approaches do take planning and preparation. Here are a few tips to help you start:

Start gradually. Don’t drastically change your diet overnight. For some, it can cause more harm than good. Consider starting with a keto or ketovore approach before transitioning to the more restrictive carnivore diet.
Focus on nutrient density. Whether you choose carnivore, keto, or ketovore, prioritize high-quality, nutrient-rich foods such as grass-fed beef, wild-caught fish, and pasture-raised eggs. This ensures that you are not creating further deficiencies.
Stay Hydrated. A diet with less plant matter or processed carbohydrates will drastically decrease the amount of water you are naturally taking in with your food. Remember to drink enough water every day to stay properly hydrated.
Track your progress: Keep a journal or use an app to monitor how your body responds to the dietary changes. If necessary adjust accordingly with the advice of your doctor or other healthcare professional.

Here's a sample shopping list for getting started on a Ketovore diet:

Protein	Fats	Limited Plant Items
Grass-fed Beef	Lard, Tallow	Avocado
Wild Salmon	Bone Marrow	Spinach
Pasture Raised Chicken	Butter	Asparagus
Eggs	Heavy Cream	Bell Peppers
Bone Broth

The Bottom Line

The carnivore, keto, and ketovore diets offer a powerful nutritional approach to tackling the pervasive issues of inflammation and diabetes. By prioritizing animal-based foods, restricting carbohydrates, and promoting fat utilization for fuel, these diets can lead to profound improvements in blood sugar control, insulin sensitivity, and overall metabolic health. While these dietary approaches may not be appropriate for everyone, they represent a valuable tool in the fight against chronic disease. With thoughtful planning, these eating styles can bring relief to those seeking real solutions for better health, and to potentially lower the risk of developing these conditions in the first place. As always, consult with a healthcare practitioner before making significant changes to your diet to ensure that any strategy is right for your personal needs.

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function. #HubermanLab #Science #ImmuneSystem Thank you to our sponsors InsideTracker - Athletic blood sugar log free printable Greens - Headspace - Supplements from Thorne Social & Website Instagram: Twitter: Facebook: TikTok: LinkedIn: Website: Newsletter: Links: Intermittent Fasting & Growth Hormone Mechanism: Habitual Coffee Drinking & Changes In Brain Connectivity: Timestamps: 00:00:00 Introduction 00:05:41 Energy & Your Immune System, & Learning Faster 00:08:34 Why & How Intermittent Fasting Increases Growth Hormone 00:11:56 Why Your Stomach Growls 00:13:09 Hot Baths & Hormones 00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol 00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen 00:17:54 Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend 00:18:48 Cortisol Basics In Two (Actually 1) Minute/s 00:19:48 Adrenaline Basics In Two Minutes 00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities 00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity 00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good 00:35:00 Does Mindset During Stress Matter? 00:36:15 Protocols: Adrenaline Breathing Described 00:39:00 Practices To Increase Energy Without Increasing Stress 00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools 00:55:11 Timing Thyroid Release For Energy 00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning 01:02:45 An Optimal Learning Protocol 01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits” 01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy” 01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops 01:14:00 Bombesin: Energy Without Eating 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying 01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of 01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin) 01:28:50 Apigenin: Anti-Cortisol 01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning) 01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental 01:39:00 Prescription Compounds 01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body 01:42:11 Ways To Apply Knowledge Presented Today 01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours” The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for is high blood sugar a sign of diabetes professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - high blood sugar and stress

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