Lesson 3 Notes –

Keto and Cholesterol, Thyroid and Liver

Welcome to your Keto Metabolic Breakthrough Masterclass. These notes will
help you follow along and understand the key points in this training lesson.
*This is simply a brief overview, in the video lesson Dr Jockers goes into
great detail on all of these key points in the notes.

Keto Myth #1: Keto is Only For Weight Loss

Keto can be a great tool for weight loss but if you don’t want to lose
weight, you can maintain your physique and get the energy and brain
health benefits of keto.

Keto Myth #2: Keto is an All Meat Diet

There are many great plant-based keto foods such as avocados, olives,
non-starchy veggies, herbs, nuts and seeds that I highly recommend using
on a daily basis.

Keto Myth #3: Keto is Too Restrictive and Hard to Sustain Long-Term

Keto helps you reduce hunger and cravings better than any other diet and
is therefore a much easier eating pattern to follow for the long-term than
many other healthy eating plans.
 Keto Myth #4: Keto is Low in Fiber and It Harms the Gut

You can easily get plenty of fiber on keto. Some do better with little to no fiber
while others do better with a very high amount of fiber. You can personalize
your fiber intake by adding more or less plant foods to your keto diet.

Keto Myth #5: Keto is Harmful for the Thyroid and Adrenals

Keto helps to reduce inflammation and improve mitochondrial energy

production so it is quite helpful for optimal thyroid and adrenal health.
However, the initial keto adaptation phase can be stressful on the body
and can overwhelm our HPAT (Hypothalamic-Pituitary-Adrenal-Thyroid)
Axis.

Tips to Support Thyroid and Adrenals

Gradually and safely wean off of a carb heavy diet

Consume enough calories
Avoid long fasts in the early phases of keto adaptation and eat every 3-4
waking hours
Focus on eating highly nutrient dense foods
Consume MCT oils and/or exogenous ketones
Use carbohydrate cycling
Take thyroid meds or thyroid support supplements if you have a thyroid issue
Consume adaptogenic herbs
 Keto Myth #6: Keto is Harmful to the Liver and Gallbladder

The liver produces bile and stores extra in the gallbladder. Bile emulsifies
fat and helps improve fat digestion and the overall health of the
microbiome.
Keto is a high fat diet so it is really important to have good bile flow. Keto
isn’t inherently “bad” for the liver or gallbladder, but if you have gallbladder
problems or do not have a gallbladder then you need to take proper steps
to ensure optimal bile production.

1. Eat Bile Stimulating Foods: “Bitter is Good for the Liver”

– Bitter foods are great for bile flow. This would include
ginger, radishes, apple cider vinegar, artichokes, lemon/lime,
fermented veggies, celery, cucumbers, dandelion and mint.

2. Prioritize Good Hydration: The better you hydrate, the more

fluid and healthy the bile will be. Start your day with 8-16 oz or
more of clean water.

3. Optimize Stomach Acid Production: Enough stomach acid will

optimize digestion and stimulate the production and release
of bile. It is important to not drink a lot of water with meals so
you don’t dilute your stomach acid levels.

4. Reduce Stress and Practice Gratitude Before Eating: It is

important to reduce stress and practice gratitude before eating
to optimize the production of stomach acid and bile.

5. Use Digestive Enzymes: Digestive enzymes will help your body

metabolize the food you are consuming and take stress off
your digestive system. In some cases, you may want to take
Betaine HCL and Ox Bile.
 6. Avoid High Amounts of Long-Chain Fats: If you don’t have
a gallbladder, limit your intake of avocados, fatty meats, olive
oil, eggs and nuts/seeds in a meal. You should look to eat
smaller meals rather than large meals to ensure you get the
right amount of bile to digest your meals.

7. Use MCT Oils: These oils (other than C12- lauric acid) do not
depend upon bile for digestion and are therefore easier for
people without a gallbladder.

Myth #7: Keto Will Elevate Your Cholesterol Levels

Cholesterol is one of the most important molecules in our body

as it is a critical structural element in our cells and over 25% of
our brain is cholesterol. It also is a precursor to major hormones,
is used to create bile and helps to transport fat soluble vitamins
(A,D,E,K) to the cells of the body.
Diet and Cholesterol
The amount of fat and cholesterol in your diet has very little to no
impact on your overall cholesterol levels. The biggest factor that
impacts cholesterol is sugar and carb intake.
Is High Cholesterol Even a Bad Thing?
What is considered high cholesterol (total cholesterol over 200) is
not bad at all, in fact it is linked with better health and a longer life
compared to cholesterol levels under 200.
What is bad is to have high LDL, low HDL and high triglycerides
which is called the “Terrible Triad”
Plaque formation with oxidized cholesterol is due to “chronic
inflammation” and that is tied to high blood sugar and insulin
resistance. Cholesterol is used by the body as a form of internal
“band-aid” to protect blood vessels that have been damaged by
inflammation.
According to the Framingham Heart Study, people with cholesterol
levels under 180 have a 3-time greater risk of getting a stroke
and a cholesterol level under 200 are at a higher risk of cognitive
dysfunction as they age.
 What Are LDL and HDL
LDL: Low Density Lipoprotein, this brings nutrients to cells and is
prone to oxidation. 2 major subtypes to know:
Pattern A LDL – Large, buoyant LDL particles that contain greater
antioxidant carrying capacity and are cardioprotective.
Pattern B LDL – Small, dense LDL particles that are associated with
greater cardiovascular risk.
HDL: High density lipoprotein, this cleans up excess cholesterol and
brings it back to the liver.
Higher HDL Levels: Associated with lower cardiovascular risk.
Higher Triglycerides: Associated with greater cardiovascular risk.
Does Keto Raise Cholesterol?
Research has shown that keto does the following:
1. Increases LDL particle size to the Pattern A cardioprotective type
2. Increases the amount of HDL and lowers triglyceride levels
3. Improves the LDL:HDL ratio
4. Lowers triglycerides and improves the Tri:HDL ratio
However, some people may see their cholesterol rise on keto and here are
the possible reasons why.
1. Insulin Resistance: If you have this when you start keto, you may
see a temporary increase, but this will go down over time as you
get keto adapted.
2. Rapid Weight Loss: As stored fat is liberated from the fat cells;
it releases triglycerides and cholesterol and so it may cause a
temporary rise in cholesterol.
3. Increase in HDL: Most people notice this healthy cholesterol
rises on keto and this may increase your total cholesterol which is
a perfectly healthy response.
4. Poor Thyroid Hormone Conversion: Proper thyroid hormone
expression is necessary to activate the LDL receptors on the cells
of the body.
 5. Inadequate Sunlight Exposure: Sunlight activates Vitamin
D production from cholesterol. Without regular sun
exposure, LDL cholesterol may rise.
6. Food Sensitivities: Some people have an immune
response that increases inflammation whenever they
eat certain foods. This can cause a rise in LDL and
triglycerides. The most common food sensitivities on the
keto diet include eggs, dairy, nuts, seeds and coffee.
7. Chronic Inflammation: Cholesterol is a repair compound
that helps to protect the body from the damages of
inflammation. The more inflammation one experiences,
the more cholesterol levels tend to rise.

Medical Disclaimer:
This masterclass is not meant to diagnose or treat any medical condition.  It is simply for educational
purposes only.  It is always advisable to consult with your physician before beginning any lifestyle changes
and this is especially important if you are dealing with any major health conditions.