Insulin Doctor: This Is The First Sign Of Dementia! The Shocking Link Between Keto & Brain Decline!
Dr. Annette Bosworth, an insulin resistance specialist, details how adopting a ketogenic diet and managing insulin levels can reverse chronic diseases, improve brain function, and enhance longevity by promoting ketone production and reducing cellular inflammation.
Deep Dive Analysis
24 Topic Outline
Introduction to Ketogenic State and Insulin Resistance
Medicine 2.0 vs. Preventing Chronic Illness
Predicting and Reversing Chronic Illness
Impact of Eating Timing on Insulin and Aging
Understanding Insulin and Its Role in Chronic Disease
Signs of High Insulin and Insulin Resistance
Benefits of Ketones as a Fuel Source
Personal Experience and Brain Benefits of Ketosis
Ketosis and Physical Performance/Muscle Repair
Ketogenic Diet's Link to Neurodegenerative Diseases
Measuring Ketone and Glucose Levels
Cortisol's Effect on Morning Glucose Levels
The Keto Continuum: A 12-Step Process
Metabolic Differences for Men and Women on Keto
The Sardine Challenge for Ketosis
Keto Diet Macronutrients and Grocery List
Sardines and Gut Microbiome Health
Essential Supplements: Vitamin D, Magnesium, Omega-3
Exogenous Ketones: Benefits and Usage
Ketogenic Diet for Cancer Patients
Methylene Blue and Creatine for Brain Health
Natural Alternatives to GLP-1 Agonists
Maintaining Motivation on a Health Journey
Dr. Bosworth's Legal Battle and Personal Resilience
8 Key Concepts
Insulin
Insulin is a hormone that transports glucose (sugar) from the bloodstream into cells for energy. When cells are full, excess glucose is stored in the liver as glycogen or converted into fat, leading to 'fluffiness' and chronic disease when in excess.
Ketogenic State
A metabolic state where the body primarily burns fat for fuel, producing ketones, instead of glucose. This occurs when carbohydrate intake is very low, and glycogen stores are depleted, leading to cleaner energy production and reduced cellular trash.
Insulin Resistance
A condition where cells become less responsive to insulin, requiring the body to produce excessive amounts of the hormone to manage blood sugar. This high insulin state can lead to chronic inflammation, fat storage, and various health problems, often without elevated blood glucose initially.
Glycogen
Glycogen is a stored form of glucose, primarily in the liver and muscles, serving as an efficient way to store sugar. The body must deplete these stores before it can switch to burning fat and producing ketones.
Dr. Boz Ratio
This is a calculation of blood glucose divided by blood ketones. A high ratio indicates that the body is primarily burning glucose and making a lot of 'trash' (inflammation), while a lower ratio suggests the body is efficiently burning fat and producing ketones.
Acanthosis Nigricans
A fancy term for velvety, darker, and thicker skin, often appearing on the back of the neck or elbow creases. It is a pathological sign of high insulin levels, not dirt, and is commonly seen in teenagers with weight gain.
Butyrate
A two-carbon fat chain that can be produced by gut bacteria from fiber or is a form of ketone (beta-hydroxybutyrate) circulating in the blood. It is important for a healthy gut microbiome and stimulates the production of GLP-1 hormones.
Exogenous Ketones
Ketones consumed externally, typically through drinks or supplements, rather than produced by the body through diet. They can provide a quick fuel source and signal the liver to increase its natural ketone production, helping to jumpstart or maintain a ketogenic state.
12 Questions Answered
The biggest issue with insulin resistance is that it is a chronic disease maker, causing high blood pressure, cancer, and debris in the brain linked to depression, brain fog, Alzheimer's, and Parkinson's, all due to excess insulin that goes unnoticed.
Key signs include abdominal girth, skin tags (small mushroom-like growths in armpits or groin), velvety, darker, and thicker skin (acanthosis nigricans) on the neck or elbows, and hair loss on the toes and lower extremities.
Blood ketone meters are recommended for accuracy, but urine ketone strips can be used, especially early in a ketogenic journey, as excess ketones are often peed out. A blood ketone reading of 0.5 or greater, combined with a non-triple-digit blood sugar, indicates fat burning.
For someone with significant insulin resistance, it can take up to 15 days or even longer to deplete glycogen stores and start producing ketones. For those in better metabolic shape, it might take a few days, and once adapted, one can flip back into ketosis within 12 hours after a high-carb meal.
Initially, there might not be significant changes, but over time (e.g., 6 to 18 months), athletes on a ketogenic diet can experience a 20% to 50% increase in power compared to their counterparts, as muscles become more efficient at using fat for fuel, which is a longer and better source.
Studies suggest that ketogenic diets can provide an alternative, cleaner fuel source (ketones) for the brain, boost mitochondrial function, lower inflammation, protect neurons, and improve insulin sensitivity, potentially slowing cognitive decline and showing temporary improvements in memory and cognition in early stages.
As one ages, it's better to consume calories earlier in the day, as eating food after 6 PM can stimulate excessive insulin production. Moving meals towards the morning and stopping eating earlier in the afternoon (e.g., 3 PM) helps manage insulin levels.
When the sun rises, cortisol levels naturally increase, signaling the liver to release stored sugar (glycogen) into the bloodstream. This causes a natural rise in blood glucose in the morning, even without eating, with the amount depending on one's insulin resistance.
To effectively get into a ketogenic state and reverse medical problems, total carbohydrate intake should be less than 20 grams per day. Playing with 'net carbs' (total carbs minus fiber) is not recommended for those with high insulin resistance, as total carbs are what matter.
A ketogenic diet, even one focused on specific foods like sardines, can support a healthy and strong gut microbiome. The gut biome adjusts, and the production of butyrate (a two-carbon fat chain) is crucial, which can come from either fiber breakdown or circulating ketones, supporting beneficial bacteria.
Vitamin D is a hormone that influences every cell in the body to function optimally. If insulin is high, Vitamin D, being fat-soluble, can get 'stuck' in fat cells and not reach its target cells. Lowering insulin allows fat to mobilize, increasing circulating Vitamin D levels and improving overall health.
Yes, natural ways to raise GLP-1 hormones and suppress appetite include losing weight (as being overweight suppresses GLP-1), consuming allulose, and increasing butyrate production through a ketogenic state or supplements. A ketogenic state naturally raises these hormones, reducing cravings without injections.
16 Actionable Insights
1. Prioritize Insulin Management
Focus on lowering insulin levels to reverse existing medical problems and prevent future chronic diseases, as high insulin is a primary driver of many health issues like high blood pressure, cancer, and brain degeneration.
2. Adopt a Ketogenic Diet
Reduce total carbohydrate intake to less than 20 grams daily to enter a ketogenic state, which helps burn fat, preserve muscle mass, improve brain performance, and reduce systemic inflammation.
3. Optimize Eating Timing
Shift calorie intake to earlier in the day and avoid eating late at night (e.g., after 6 PM) to prevent excessive insulin production, especially as you age, allowing your body to process food before morning cortisol rises.
4. Utilize Sardines for Ketosis
Incorporate sardines, a high-fat, high-protein, nutrient-dense, and affordable food, as a tool to quickly achieve satiety and enter a ketogenic state, potentially through a 3-day ‘sardine fast’ where you eat as much as desired.
5. Increase Dietary Fat Intake
If struggling to produce ketones despite low carb intake, actively increase consumption of healthy fats like eggs, beef, brisket, pork belly, or even butter, to provide the necessary fuel for ketone production.
6. Measure Ketone and Glucose Levels
Regularly check blood ketone levels (aim for 0.5 or greater) and blood sugar (non-triple digit) using a blood meter to confirm ketosis and monitor insulin activity; urine strips can be used as an initial, cheaper method.
7. Engage in Prolonged Fasting
For individuals with a history of high insulin (15-20 years), consider incorporating 36-72 hour fasts to significantly reset metabolism and encourage the pancreas to produce less insulin over time.
8. Understand Ketogenic Adaptation for Performance
Allow 6-18 months for muscles to fully adapt to using fat for fuel to see significant improvements in power and endurance; avoid starting a ketogenic diet immediately before a major athletic event as initial performance may decline.
9. Supplement with Vitamin D
Ensure adequate Vitamin D levels (aim for 50 or greater for optimal brain function), as this hormone is crucial for cellular health and can be trapped in fat cells by high insulin, preventing its proper utilization.
10. Supplement with Magnesium
Take magnesium daily, as it is a vital mineral required for ATP recycling and almost every enzyme in the body, and modern diets and soil often lead to widespread deficiency.
11. Consider Methylene Blue for Brain
Explore methylene blue as a powerful brain energizer that supercharges brain function and enhances mitochondrial energy, as it effectively crosses the blood-brain barrier to reach brain cells.
12. Take Creatine for Brain and Jet Lag
Supplement with creatine daily for improved focus, support for ADHD, and to mitigate jet lag (e.g., 20g after a flight, 10g in the morning, 10g at night), but be aware that it can falsely elevate kidney function test results.
13. Use Exogenous Ketones as Catalyst
When trying to re-enter ketosis or for individuals with chronic insulin resistance, consume exogenous ketones to jumpstart the liver’s natural ketone production and provide immediate fuel for the brain and body.
14. Boost Natural Appetite Suppression
Promote the natural production of GLP-1 hormones by losing weight and consuming butyrate (found in ketones) or allulose, which can help reduce cravings and suppress appetite without injections.
15. Cultivate Deep Motivation
Identify your deepest ‘why’—your core insecurities, past failures, or life purpose—to sustain long-term health changes, moving beyond short-term, crisis-driven motivation.
16. Practice Daily Devotion
Engage in a daily spiritual practice, such as scripture reading and prayer, to center yourself, find inner peace, and build a strong foundation for navigating life’s challenges and tough days.
9 Key Quotes
Fiber is for farting.
Dr. Annette Bosworth
One bite of food after 6 o'clock is worth 10 bites of food before noon.
Dr. Annette Bosworth
You cannot make a ketone if your insulin's high.
Dr. Annette Bosworth
Burning ketones is an antioxidant state. It is a, and it's in the space where you need it, which is inside that cell.
Dr. Annette Bosworth
When you put the sugar back in, the swelling goes back into their brain. Insulin and water flood the body. And it's almost like a minor concussion.
Dr. Annette Bosworth
The amount of benefit that people get from sardines versus whatever might be in that can, I tell patients not to worry about it.
Dr. Annette Bosworth
Your current physiological environment, so your current, the current state of your body was the single biggest predictor of your outcomes.
Steven Bartlett
Methylene blue, it's old as dirt, so nobody's making money on it, but it is a dye. And so if you swallow it, you'll pee blue, but it's also a bridge for how to help mitochondria move fuel along.
Dr. Annette Bosworth
When you're looking at using this powerful hormone, okay, and use it for a short time, use it for a long time, what are the rules? These are brand new.
Dr. Annette Bosworth
2 Protocols
Keto Continuum: 12 Steps to Get Into a Consistent Ketogenic State
Dr. Annette Bosworth- Stage 1 (Beginner): Eating every 2-3 hours (where most people start if they fall off the wagon).
- Stage 2: Cut total carbs to 20 grams or less per day, measure urine ketones daily.
- Stage 3: Ride the wave of ketone production, allowing fat-based hormones to resurrect.
- Stage 4: Experience a 'magical moment' of skipping a meal (typically by day 10 for average person).
- Stage 5 (Time-Restricted Eating): Implement a 16:8 eating window (16 hours fasting, 8 hours eating).
- Stage 6: Gradually slide down the eating window by an hour at a time.
- Stage 7: Progress to a 23:1 eating window (23 hours fasting, 1 hour eating).
- Stage 8: Shift eating window towards sunrise, stopping eating late at night.
- Stage 9 (Prolonged Fasting): 36-hour fast.
- Stage 10 (Prolonged Fasting): 48-hour fast.
- Stage 11 (Prolonged Fasting): 72-hour fast.
- Stage 12: Consistently take out the trash by maintaining a ketogenic state.
Sardine Challenge (Intense Ketogenic Reset)
Dr. Annette Bosworth- On day 6 of an advanced ketogenic diet, eat only sardines for the next three days.
- There is no eating window; eat as much as desired.
- Consume sardines in oil for higher fat and protein content, making them easier to eat.
- Aim to feel satiety and fullness throughout the challenge.