Time-Restricted Eating, Ketosis & Sleep with Alessandro Ferretti

Published on 20 Oct 2016
Welcome to episode #160 with Alessandro Ferretti, Dip ION, mBANT. Alessandro is a leading nutritionist in the UK and shared his latest findings in the realm of time-restricted feeding, ketogenic diet applications and using nutrients to rebalance circadian rhythms.  
This interview is jam-packed with nuggets; so be sure to get and pen and paper out. 

NOTE: Our usual videographer, Sam couldn't be live in San Diego for this one, so we had a substitute...and thus the audio quality is not what you may be used to. I sincerely apologize for this, and hope you can still catch some of the many takeaways.

HRV & OFM:
Insights to OFM from HRV Researcher
Alessandro Ferretti

December 29, 2016
Join Doc Edwards and Food for Thought Host, Peter Defty,  for a fascinating  conversation with U.K. based HRV Specialist, Alessandro Ferretti, for a lively and indepth interview on the emerging data on HRV as it applies to OFM athletes. This intereview crosses a wide swath of topics on fat adaptation and provides valuable insights the athlete can use.
Click on this link to be redirected to OFM and listen to the audio

HRV and Ketones, Blood Glucose, and Food Sensitivities with Alessandro Ferretti

In this episode, Alessandro Ferretti joins us to discuss blood glucose, ketones, ketogenic diets, and of course how it all relates to health, performance and Heart Rate Variability. We also cover some useful topics such as how to use HRV for food sensitivity testing, how to establish a personal glucose baseline and when best to measure blood glucose, and ideal ketone thresholds for exercise and training.
Click on this link to be redirected to EliteHRV and listen to the audio

Energetic Estimation, Calories and FQ

In this video I go through the potential relationship between the concept of energy estimation from what we know as calories and a potential more accurate way especially in people following a Low(er) carbohydrate nutriitonal approach. According to our model people using a higher proportion of fats as a source of energy could end up chronically hyper-energetic if following conventional caloric estimation. 

Correlation Between Macro Intake on Following Day Fasting Glucose Levels

In this video I go through the potential relationship between carbohydrate, protein and fat and their effect on fasting glucose level the followng day. Many times I am asked 'What is this relationship...?', 'Is my blood glucose high today because I had too many carbs yesterday...?'. So I wanted to fins out in a specifc cohort of people of healthy individuals. 

Correlation Between HRV and Glucose Levels

In this video I go through the potential relationship between 24h measurments for both HRV and blood Glucose levels

Abbott FreeStyle Libre Blood Glucose Monitor Review 

In this video I will go through what are my thoughts on the Abbott FreeStyle Libre 24h continuous glucose monitor. I have found it very helpful in observing and understanding patters in relation to environment especially stress and foods. I have observed that there is a calibration/reading error but this is constant therefore not affecting the fluctuations. Personally I would advise this kid to observe how the subject reacts to the environment yet I could not suggest it if/when wanting to know a more precise figure on blood glucose level at a specific moment in time. It has the advantage that people can use strips still, both glucose and ketones and it has a very low (hardly detectable with a EMF Corbet 80 reader. 
 

Correlation between HRV and Glucose (Full)

This is the second part of the 24h monitoring of HRV in relation to blood glucose with interesting relationship between these 2 markers. As per part 1 we can see that the glucose levels followmost times with some delay the changes in HRV this hihglighting the strong correlation between sympathetic activation and/or inflammation and the glucose levels. 
In addition whe in high paraympathetic state the glucose is more stable even in the post prandial adaptation. On the other hand when a high sympathetic state is present not only the glucose is elevated but also it becomes more erratic with bigger flactuation including post prandially.
 

Measuring Glucose

Many times I see people that are generally healthy and mostly asymptomatic (without any symptom) showing just sporadic tiredness or post prandial dips that are presenting elevated blood glucose upon testing. Now glucose monitors are available in most pharmacies and easily accessible providing a good insight to blood glucose changes. In this short video I go through what I consider the most important times that I would consider testing and the relative meaning of blood glucose readings. 

For further reading on Dawn Phenomena by Dr Jason Fung here is the link: 
https://intensivedietarymanagement.com/dawn-phenomenon-t2d-8/

Measuring Ketones

In this video I will go through what are my thoughts on measuring ketones, timings and equipment. In addition I will also give some ideas regarding correlations between different types of ketones and what I would do about it. I have researched this topic for many years and I have personally invested and still investing substantial amount of economical and time resources in order to understand at my best metabolic dynamic of ketones and their metabolism. Enjoy.​

Measuring Ketones (short)

In this video I will go through what are my thoughts on measuring ketones, timings and equipment. In addition I will also give some ideas regarding correlations between different types of ketones and what I would do about it. I have researched this topic for many years and I have personally invested and still investing substantial amount of economical and time resources in order to understand at my best metabolic dynamic of ketones and their metabolism. Enjoy.​

Heart Rate Variability for Better Results 

Case History: Keto Adapted Diet

Keto Adapted Diet and HRV

Interview with Mike Mutzel from High Intensity Health #103:
Use of Keto-Adapted diet and HRV
Mike: "  Alessandro (Alex) shares many details about how keto-adapted diets can improve sports performance and affect heart rate variability (HRV). Alex discovered the use of HRV when he was searching for a way to measure the inflammatory response. Now that he has increased his HRV, Alex no longer suffers from overtraining syndrome and no longer injures himself by pushing too hard. A drop in HRV shows that something is taxing the body, perhaps the immune system."
Today’s guest is Alessandro Ferretti from Equilibria Health Services Alex, to his friends, takes us through HRV (Heart Rate Variability) and why he finds it so useful in his practice. We discuss why he loves research Why as soon as he detached himself from beliefs he was taught and opened his mind to other possibilities that he really started to grow and become an amazing practitioner. We talk about why HRV is useful and its limitations. Why HRV can help you asses the best diet for yourself as well as guide you across all areas of your life when it comes to environmental stress. You’ll also get to understand how monitoring your Heart Rate Variability can improve your performance and your results and much more. www.equilibria-health.com Twitter: @alexequilibria Facebook: https://www.facebook.com/aless.ferretti Polar H7 HRM Strap
 Apps recommended: HRV4TRAINING ELITEHRV
Firstbeat Lifestyle Assessment as a Professional Tool – Linking Nutrition and Lifestyle
FirstBeat: "In his work, Alessandro Ferretti focuses in developing and mentoring people and corporate clients in reaching optimal health and performance. His specialisation areas include nutrition, health, sport and psycho-emotional wellbeing and performance. Using the Firstbeat Lifestyle Assessment, Alessandro has been able to connect client’s feelings with HRV measurement data, prove the connection of lifestyle habits to health and well-being and promote behavioral change in his clients. In this webinar Alessandro shares what he has learned over the years of using Firstbeat.
How does Firstbeat Lifestyle Assessment fit for professional health and wellness coaching?
Case examples of achieving change using the Firstbeat Lifestyle Assessment as a tool
What do the clients get and how do they benefit?"