Dr. Doug Gwinn is a retired family physician. He discovered a low carbohydrate ketogenic diet after his retirement in 2018 — a conversation with his priest (who had reversed his own diabetes using a ketogenic diet) led Dr. Doug to research the diet for himself, and he was shocked to discover that the science behind it was sound. He tried a low carb diet for himself and went on to lose 50 pounds, come off of the antidepressants he had been on for 28 years and significantly reduce arthritis pain. His lipid panels and kidney functions have vastly improved and he has eliminated two blood pressure medicines.
- Though Dr. Doug has had great success, like all of us, he has struggled. Some personal stress led to him not being as focused and at the end of 2019 he found he was back up to 205 pounds. He started to feel unwell again, quickly got back on track and hasn’t looked back.
- Dr. Doug says one thing that led to him losing focus back then was he stopped reading and listening to podcasts about low carb and keto. He finds it helpful to have those things in the forefront so he can keep it in the forefront of his mind.
- Over the past few years, Dr. Doug has read a lot of literature on cholesterol, Alzheimer’s, and other medical conditions that seem to show that a ketogenic diet helps. After reviewing the science, he believes a ketogenic diet can have greater results than medicine.
- When Dr. Doug started eating a carnivore diet it helped him relieve a lot of neck and back pain. When he added dairy back in the pain returned. He now is mostly carnivore but does enjoy some fruits, vegetables, and dairy on occasion.
- His A1c dropped from 6.7 to 5.1 with the ketogenic diet, inflammation numbers got better, and kidney function came back to normal.
- After retirement, Dr. Doug feels that not dealing with the stress of his job has helped contribute to the health improvements. While the benefits are mostly from the dietary changes, the reduced stress has been a benefit.
- Dr. Doug gradually started intermitted fasting after he was fat adapted by slowly pushing back breakfast. Now he does 3-4 days a week of 16-18 hour fasts and three 24-hour fasts.
- He has cravings for certain foods (doughnuts, croissants, pizza, ice cream, and candy), but his cravings are now very manageable, and he doesn’t keep the high carb food in the house. When he needs them, he uses low-carb replacements.
- He is struggling with sticking to exercise that he likes, especially this time of year when it is cold outside. He has found that its hard to stick to exercise if you don’t like it, but it’s also the best stress relief he has found. He has been doing bodyweight exercises recently and seems to like them, when the weather is nice he takes walks.
- Dr. Tro talked about 2 studies:
- One study showed there is no significant difference between a 4-hour window and a 6-hour window in terms of decrease ad-lib intake, but both show similar improvements in blood glucose, insulin, and inflammation.
- Another study showed that a late-night 8-hour Time-Restricted Eating window is similar to 3-structured-meals in terms of weight loss, but appears to lower lean mass by decreasing sleep quality, sleep duration, and decreased activity. Similar findings have been shown with late-night eating.