Check out my KetoConnect podcast episode with Matt Gaedke and Megha Barot!
In the fall of 2017, I had the honor of being one of KetoConnect's first podcast interviewees!
Matt and Megha, the champions of all things keto food and keto recipes, asked me to come on and discuss supplements on the keto diet.
Matt found me due to my video testing creatine on the keto diet and wanted me to share my other experiences on their "Keto for Normies" podcast.
Below is the YouTube video from my Skype feed, which was using my second camera:
Mike joins KetoConnect for a Podcast on Keto Supplements
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Citations from the episode
Below are notes and links to nearly everything discussed in the episode:
Selenium - Low risk for adults, but high impact if missing
Two cardiomyopathy case studies, two deaths due to selenium deficiency:
Food sources of selenium:
Brazil nuts - 1 oz (6-8 nuts): 544 mcg (over 100% DV)
Yellowfin tuna (over 100%)
Halibut (67% DV)
Sardines (64% DV)
Grass-fed beef (47% DV)
Turkey (44% DV)
Beef liver (40% DV)
Chicken (31% DV)
Egg (21% DV)
Spinach (16% DV)
https://pubmed.ncbi.nlm.nih.gov/19027591 (QT Prolongation)
First, some disclaimers:
Regarding the FDA - Do we believe them or not?
After all, their recommendations aren't even feasible without massive supplementation using the diets, they recommend! (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3878634/)
However, their ratios of potassium to sodium should be a good starting point... meaning potassium is going to be difficult without some 'help'.
Yet, there are no truly agreed upon ratios
All in all, it's going to come down to getting your own blood tests and gut-checking with how you're feeling and if you're cramping.
On to the important electrolytes:
Matt and Megha's Keto Made Easy Cookbook is out! Click here to check it out!
Nearly everyone needs to supplement this! Western Diet is simply deficient. (See best forms of magnesium)
Better sleep, less anxiety
Food sources: Dark leafy greens, fish, nuts
Less insulin → more sodium and water excreted
Lyle McDonald says 5g? But only 1g potassium? Not sure we agree, but again... blood tests.
Recommended reading: The Salt Fix
Western dieters are low in general. USDA = 4.7g/day! (https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx links to https://www.nap.edu/read/10925/chapter/7#187:
On the basis of available data, an Adequate Intake (AI) for potassium is set at 4.7 g (120 mmol)/day for all adults.
That's a high amount!
Inadequate Potassium Intake is one of the biggest problems on the keto diet. But it's also an easy one to solve! See our Potassium on the Keto Diet articleNeed healthy kidneys to excrete excess if intake is that high!
99mg is the max for supplements due to fear-based FDA bylaws. Solution = powder!
Several options covered in our potassium for keto dieters articleCan consider salt substitutes like Lo Salt (get iodized! This zero-iodine thing with all these awful sea salts that have gotten popular is bad for your thyroid function!!!)
Even 3700mg at once is mostly fine (https://www.crnusa.org/sites/default/files/files/resources/22-CRNVMS3-POTASSIUM.pdf) but I space it out.
Depends on dairy / whey intake
High sodium, low calcium = bad on bones (https://pubmed.ncbi.nlm.nih.gov/16772639, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257722/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170081/)
Too much calcium competes with magnesium absorption (https:...