Podcast with Colette Heimowitz on Keto and Atkins

Introduction

• Host: Ben
• Guest: Colette Heimowitz, worked with Dr. Atkins, author on keto and Atkins.
• Main Topic: Differences between Atkins and keto diets, myths, and Colette's experience with Dr. Atkins.

Colette's Background

• Started in private practice in physicians' offices.
• Focused on nutrition for diseases: heart disease, diabetes, hypoglycemia, food allergies.
• Joined Dr. Atkins after seeing better patient lipid profiles with low-carb diets.
• Conducted a retrospective study on Atkins' patients showing improved lipid profiles and weight loss.
• Involved in funding initial research with Dr. Atkins, leading to wider acceptance and further studies.

Atkins vs. Keto Diets

• Atkins Diet:
  • Four phases: Atkins 20 (similar to keto), ongoing weight loss, pre-maintenance, and maintenance.
  • Allows gradual increase in carbs to find personal tolerance.
  • More variety and sustainability.
  • Atkins 40 and 100 programs for different levels of carb tolerance.
• Keto Diet:
  • Typically 20 grams of carbs (ketogenic phase).
  • More rigid, less carb intake variety.

Flexibility and Carb Cycling

• Importance of flexibility in diet plans.
• Carb cycling can be beneficial, especially for younger, healthier individuals or those not primarily focused on weight loss.

Carbohydrates and Metabolic Health

• Main Culprits:
  • Processed, high glycemic carbs.
  • Overconsumption leads to issues like obesity and diabetes.
• Government Dietary Guidelines:
  • Often promote high-carb diets.
  • Lobbying for changes to address diet-related diseases.

Health Metrics and Blood Sugar

• Importance of understanding blood sugar levels and insulin response.
• Advanced glycation end products from sugar can lead to plaque and heart disease.
• Recommendations for triglycerides and HDL levels.

Cholesterol and Heart Health

• Total cholesterol is not a sufficient metric; focus on ratio and particle size.
• LDL particle size matters.
• Importance of inflammation markers like homocysteine.

Protein Intake

• Recommendations vary based on age, activity level.
• Generally keep protein under 30% of total calories.

Intermittent Fasting

• Beneficial but not necessary for keto followers.
• 12-18 hour fasting windows recommended.

Atkins 100 Book

• Details various Atkins levels (20, 40, 100 grams of carbs).
• Emphasis on sustainability and personal adaptation.

Addressing Weight Loss Plateaus

• Assess stress levels, carb intake, and toxin release.
• Consider reducing carbs or returning to lower phases temporarily.

Stress and Sleep

• Stress increases cortisol and insulin, affecting weight.
• Importance of adequate sleep for metabolic health.

Future of Dietary Guidelines

• Push for changes acknowledging low-carb benefits.
• Potential for separate guidelines for those with diet-related diseases.

Plant-Based Diet Myths

• Challenges with bioavailability of plant proteins.
• Options for vegetarians and vegans to maintain a low-carb diet.

Common Myths about Atkins

• Misconception of high protein intake and lack of vegetables.
• Atkins includes a balanced approach with substantial vegetable servings.

Dr. Atkins' Legacy

• Clarified misinformation about Dr. Atkins' death.
• Colette's experiences with Dr. Atkins' passion for patient care.

Resources and Final Thoughts

• Colette's books and blogs, community support on her website.
• Importance of gratitude and optimism for change in dietary health.