EPISODE 39 - Cognitive Decline, Alzheimer’s Disease & Potential Benefits of Low-Carb & Ketogenic Diets w/ Amy Berger

In this episode, Dr. Bubbs interviews nutrition expert and author of the Alzheimer’s Antidote, Amy Berger MS, who takes a deep dive into topics of brain health, cognitive decline and Alzheimer’s disease. Amy discusses how Alzheimer’s disease is an energy crisis in the brain, how the brain cells are effectively “starving” for fuel and the potential role low-carb and ketogenic diets may play in providing the brain with an alternate and effective fuel source. She also unpacks the physiology of beta-amyloid plaques, neurofibrillary tangles, and the critical role of cholesterol and key nutrients like choline and vitamin B12 in brain health. Lots of actionable and insightful tips here from Amy!

"Lay-Ups" In This Episode

1)          In Alzheimer’s disease is an energy crisis in the brain

2)          Brain cells, called neurons, are struggling to metabolize glucose effectively and “starving” for fuel.

3)          Alzheimer’s disease has been dubbed “type-3 diabetes” in the medical literature.

"Performance Hacks" From This Episode

1)          The predominant abnormality in Alzheimer’s disease (AD)is a reduction in the rate of glucose uptake by the brain (i.e. CMRglu) and AD patients have shown up to 45% reductions in CMRglu.

2)          Beta-amyloid plaques are present in higher amounts in AD patients, formed for a protective reason, however when produced in excess (often due to chronically high insulin levels) contribute to cognitive decline.

3)          The brain contains 25% of the body’s total cholesterol amount and higher cholesterol levels are associated with less likelihood of cognitive decline in old age.

Coffee Talk

Amy’s morning Coffee + cream + stevia

About Amy Berger

Amy Berger, MS, CNS, NTP, is a Certified Nutrition Specialist and Nutritional Therapy Practitioner. She is a US Air Force veteran who now specializes in using low-carbohydrate nutrition to help people reclaim their vitality through eating delicious, wholesome foods, and teaching them that achieving vibrant health doesn’t require starvation, deprivation, or living at the gym. Her motto is, “Real people need real food!” You can read her blog at http://www.tuitnutrition.com/, where she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more. Follow Amy on Twitter too @tuitnutrition

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EPISODE 33 - The Keto Diet: Potential Performance, Fat Loss & Brain Benefits w/ Ryan Lowery

In this episode, Dr. Bubbs interviews nutrition and physiology expert Ryan Lowery about his upcoming book with Dr. Jacob Wilson PhD “The Ketogenic Bible – The Authoritative Guide to Ketosis”. In this interview, Ryan discusses the basics of a keto diet, potential pitfalls including the keto flu and possible mineral deficiencies, the application of keto for hypertrophy and how it impacts athletic performance, as well as keto diets for weight loss and novel applications for brain health. Ryan and Dr. Wilson are leading authorities on ketogenic diets and Ryan provides a wealth of simple, actionable tips in this episode.

"Lay Ups" - Keto Diet Fundamental

1) A ketogenic diet is a very-low carbohydrate (i.e. 50g or less), moderate protein and high fat diet.

2) Significantly reducing carbohydrate intake improves the body’s ability to burn fat as a primary fuel source.

3) It typically takes a few weeks to become “adapted” to a keto diet and you may experience adverse symptoms like fatigue, irritability, etc. The severity and duration of symptoms varies from person to person.

Keto "Performance Hacks"

1) HIIT training can blunt keto flu symptoms during adaptation period by quickly depleting glycogen stores.

2) High dose sodium (i.e. sea salt or bouillon broth) to offset losses during adaptation process

3) Keto diets should potential to support brain rehabilitation post-concussion.

Coffee Talk

- Coffee and Intermittent Fasting to start the day

About Ryan Lowery

Ryan P. Lowery a 2014 national champion baseball player, earned his BS and MS in exercise physiology and exercise and nutrition science from the University of Tampa.  Ryan is currently the President of the Applied Science and Performance Institute and is finishing his PhD in Health and Human Performance. 

Over his career, Ryan has published over 100 papers, abstracts, and book chapters on human performance and sports nutrition and is rapidly becoming one of the premier sport scientists in the nation.  Ryan has received awards for the Exercise Science Scholar of the Year, NSCA’s Outstanding Presentation of the year, and most recently the National Exercise Science Major of the Year.  Ryan recently launched his new book The Ketogenic Bible along with his business partner Dr. Jacob Wilson.

Follow Ryan on Twitter or Instagram