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Beyond Intermittent Fasting: 36-72 Hour Fasts for Severe Insulin Resistance
Dr. Annette Bosworth introduces the advanced stages of her "Keto Continuum," specifically prolonged fasting (36-72 hours). She asserts that for individuals with 15-20 years of high insulin, these longer fasts are essential for a metabolic reset, challenging common myths about age and gender limitations for such practices.
Methylene Blue: An Ancient Dye for Modern Brain Health
Dr. Bosworth introduces methylene blue, an old dye that is not profit-driven, as a powerful tool for brain health. She explains its mechanism: acting as a "bridge" to help mitochondria efficiently move fuel, improving cellular energy and function.
What an Internist Really Does: Solving "Tough Puzzles" in Chronic Disease
Dr. Bosworth clarifies the critical role of an internist in managing complex and chronic diseases, explaining that they deal with "tough puzzles" that significantly deteriorate quality of life, lifespan, and health span. She then introduces the idea that routinely making ketones can prevent these negative health outcomes.
Dr. Boz's Must-Have Supplements: Magnesium & Omega-3
Dr. Bosworth recommends magnesium and omega-3 as crucial supplements. She explains that magnesium, essential for ATP recycling and almost every enzyme, is often deficient due to low soil content, suggesting both oral supplements and magnesium floats. Omega-3 is recommended for those not regularly consuming fish.
Your Simple Ketogenic Diet: Don't Get Distracted by Macros
Dr. Bosworth simplifies getting into ketosis by focusing on high ketones in your blood as the indicator, rather than strict macro counting. She provides practical examples of high-fat foods like pork belly, eggs, beef brisket, and ribs, while cautioning against overeating avocados.
Monodiet & Microbiome: Why Diversity Isn't Always Key
Challenging common wisdom, Dr. Bosworth asserts that a diverse microbiome can still be maintained even when eating only one type of food, like sardines or a carnivore diet. She explains that the microbiome is highly adaptable and will adjust to be supportive and produce necessary compounds like the two-chain fats (butyrate), regardless of extreme dietary diversity.
The Dr. Boz Ratio: How to Measure Your Ketones and Glucose at Home
Dr. Annette Bosworth provides a practical guide and live demonstration on how to measure blood ketone and glucose levels using an at-home device. She introduces her "Dr. Boz Ratio" (glucose divided by ketones) as a proxy for insulin levels, explaining how to interpret the results to understand if your body is effectively burning fat.
The #1 Rule to Reduce Insulin: Stop Eating Late at Night
Dr. Bosworth shares the crucial first step to reverse a high insulin state and achieve a better life: quit eating late at night. She explains that late-night eating stimulates excessive insulin production, making this a simple yet powerful change for anyone looking to improve their health.
Why Modern Medicine (Medicine 2.0) Fails to Solve Chronic Problems
Dr. Bosworth defines "Medicine 2.0" as a system focused on managing symptoms with prescriptions, rather than addressing the root causes of chronic issues. She argues that common ailments like high blood pressure, weight gain, brain fog, and aging are signals that the body is accumulating "trash" due to missed fundamental "rules to humans."
What is Insulin? Explained for a 12-Year-Old (and Why it Makes You "Fluffy")
Dr. Bosworth offers a simple, easy-to-understand explanation of insulin, likening it to a hormone that "insulates" and "makes you fluffy" by storing fat. She details how excess insulin, beyond its primary role, contributes to chronic diseases, fat storage, physical changes like skin tags, and has long-term detrimental effects on brain health.
Glucose vs. Ketones: Understanding Your Body's Two Energy Sources
Dr. Bosworth explains the body's two main energy sources: glucose, which causes insulin spikes from carbs, and ketones, which appear during fasting or low-carb diets. She clarifies that the body *will* run on ketones once insulin is lowered, emphasizing that many people unknowingly have high insulin even with normal glucose, hindering ketone production.
Even a Doctor Struggled: My 9-Month Battle to Reach Ketosis
Dr. Annette Bosworth shares her personal journey of severe insulin resistance after three pregnancies, detailing her nine-month struggle to achieve ketosis despite being a doctor and trying various carb restrictions. This highlights the significant challenge for those with high insulin levels.
Unlock 50% More Power: The Long-Term Keto Advantage for Athletes
Dr. Bosworth discusses a military study showing significant long-term gains in strength and power (up to 50% more) for soldiers on a ketogenic diet for 18 months. She explains how muscles adapt to use fat as a superior, less inflammatory fuel, but emphasizes that this adaptation takes time.
The Hidden Danger of Late-Night Eating: Cortisol, Glucose, and Your Brain
Dr. Annette Bosworth explains the physiological reasons why eating late at night is detrimental to metabolic health and brain function. She details how it takes at least 8 hours for the body to process and store food, and how the morning cortisol spike then triggers the liver to release stored glucose, leading to an "uneaten meal" glucose surge that impacts insulin resistance.
Sustained Focus: How Keto Fuels a Georgetown Law Student's Brain Power
Dr. Annette Bosworth shares how her son, a Georgetown Law student, discovered that being in a ketogenic state is essential for maintaining focus during long periods of reading. He achieves this by cutting carbs to 50g, emphasizing the sustained brain power as a significant "dividend" for long-term health.
The 3-Day Sardine Fast for Ketosis
Dr. Bosworth explains how a simple, affordable 3-day sardine fast can effectively kickstart ketosis, provide satiety, and address insulin resistance, especially for those struggling to raise ketone levels.
The Hidden Reason You're Not in Ketosis: It's Not Just Carbs
Dr. Bosworth explains that even with low carbohydrate intake, excess insulin can prevent your body from converting its own fat into ketones, making it crucial to consume dietary fat to break free from a high-insulin state.
Sardine Diet Safety: Debunking Mercury, Sodium & Can Worries
Dr. Bosworth addresses common concerns about a sardine-heavy diet, including mercury, sodium, and microplastics from cans. She explains that small fish have little mercury, sodium churn adapts, and the benefits of sardines outweigh potential microplastic risks, dismissing these as "majoring in the minor leagues."
The Gut-Brain Link: Why Butyrate Matters More Than Fiber
Dr. Bosworth explains the crucial role of the gut-brain axis and hormones like GLP-1 and GIP. She emphasizes that a strong, thick microbiome, which impacts brain function, does not require fiber but rather butyrate. She clarifies that butyrate is a fat chain that can be produced by gut bacteria from fiber or directly supplied by beta-hydroxybutyrate (ketones) in the blood.
Keto for Cancer: It Helps You Deal With It Better
Discussing the Warburg effect and studies on keto's impact on cancer, Dr. Bosworth clarifies that while keto can significantly help manage cancer by creating a less cancer-friendly environment and improving the body's ability to deal with the disease, it's not a direct "reversal" cure. She emphasizes the importance of taking out the "trash" (insulin resistance, inflammation) to deal with illness more effectively.
Exogenous Ketones: A Jump Start for Stubborn Insulin Resistance
Dr. Bosworth explains that while naturally produced ketones are more abundant, exogenous ketones can be a powerful tool, especially for those with chronic insulin resistance. She describes them as a "jump start" that signals the liver to produce more ketones, helping patients get back on track and feel better, even offering a solution for cancer patients needing ketones quickly before treatment.
Ketones: The Secret to Preserving Muscle Mass During Illness
Dr. Bosworth explains a crucial benefit of ketones: they signal the body to prioritize fat for fuel instead of muscle mass. This protective mechanism is especially vital for individuals undergoing chemotherapy, helping to preserve muscle, maintain brain function, and offer mood stability during challenging health periods.
Methylene Blue: The Brain Supercharger You Haven't Heard Of
Dr. Boz shares the surprising history and brain-boosting benefits of methylene blue, a compound once used for malaria that she personally uses to enhance brain energy and mitochondrial function.
GLP-1 Drugs: A 'Chemotherapy for Hair Removal' Analogy for Weight Loss?
Dr. Boz uses a provocative analogy to discuss GLP-1 weight loss drugs, comparing them to chemotherapy for hair removal—a powerful tool used for 'vanity reasons'—and advocates for natural, sustainable approaches.
Finding Inner Peace: A Daily Devotion Practice for Tough Times
Dr. Boz shares her personal practice of daily devotion—a scripture and prayer routine—as a foundational tool for finding inner peace, especially crucial for navigating life's most challenging moments by drawing on generational wisdom.
Vitamin D: Not Just a Vitamin, It's a Hormone & Insulin's Secret
Dr. Bosworth highlights that Vitamin D is not merely a vitamin but a powerful hormone that instructs every cell in the body to function optimally. She explains that high insulin levels can trap fat-soluble Vitamin D in fat cells, preventing it from reaching its target cells, thus linking Vitamin D deficiency to insulin resistance.
Podcasters Swear By Keto: "Night and Day Difference" in Focus and Articulation
The host and Dr. Bosworth discuss how podcasters experience a "night and day difference" in their ability to speak, articulate, and maintain focus for hours when in a ketogenic state compared to a high-carb diet. Dr. Bosworth corroborates this with a story of 200 patients achieving "miracle" results on an intense 3-week ketogenic diet, highlighting the profound impact on their well-being.
The Extreme Effort to Reach Ketosis: A Doctor's 22-Mile Fasted Hike
Dr. Annette Bosworth recounts the extraordinary measures she had to take to finally enter ketosis after a decade of high insulin, including a 22-mile fasted hike. This illustrates the deep-seated insulin resistance many face, even with seemingly normal blood sugar, and the effort required to overcome it.
The Power of Your 'Why': Unlocking Deep Motivation for Lasting Change
Dr. Boz explains that true, lasting motivation for any journey, especially health, comes from uncovering your deepest 'why'—often stemming from insecurities—and reframing them as a source of power to push through when others give up.
Creatine and Kidney Health: Debunking the Myth
Dr. Boz clarifies a common misconception about creatine and kidney function, explaining why elevated creatinine levels after taking the supplement are a false positive and do not indicate kidney damage.
Your Ketone Levels are 0.1? "Welcome to My Clinic in 10 Years" - Dr. Boz's Warning
After testing a team member with very low ketone levels (0.1) and a high "Dr. Boz Ratio," Dr. Annette Bosworth delivers a stark warning: such readings indicate the body is "making trash, never being taken out," a path that leads to her clinic in a decade. She emphasizes the urgent need for fasting and carb reduction.
The Silent Killer: How Excess Insulin Causes High Blood Pressure, Cancer, and Brain Decline
Dr. Bosworth explains that excess insulin, often produced unknowingly, is a "chronic disease maker" responsible for conditions like high blood pressure, cancer, and brain issues such as depression, brain fog, Alzheimer's, and Parkinson's. She positions the ketogenic diet as the key to reversing this high insulin state.
PCOS, Hair Loss, Skin Tags: The Hidden Signs of High Insulin in Women & Keto's Solution
Dr. Annette Bosworth outlines common signs of high insulin in women, including low vitamin D and estrogen, hair loss, skin tags, and PCOS. She explains how lowering insulin through a ketogenic approach mobilizes stored fat, allowing hormones to communicate effectively, and supports women through childbearing years, post-pregnancy, and menopause.
How Sardines & Keto Normalized Jane's Vitamin D Levels
Dr. Bosworth uses Jane's 100-day sardine challenge as a powerful example of how lowering insulin through a ketogenic diet can dramatically improve Vitamin D levels. Jane, who previously struggled with low Vitamin D despite supplementing, saw her levels rise from the 30s/40s to over 100 once her insulin resistance was addressed.
The Sardine Challenge: Kickstart Ketosis for Fat Burn, Muscle, and Even Reverse Gray Hair
Dr. Bosworth introduces her "sardine challenge" as a powerful tool to quickly enter a ketogenic state, highlighting its benefits for fat burning, muscle preservation, brain performance, and even reversing gray hair. This is a direct, actionable, and intriguing hook for listeners interested in keto and its broader health impacts.
The Net Carb Myth: Why Total Carbs Matter for Insulin Resistance
Dr. Bosworth challenges the popular "net carbs" concept, arguing that for individuals with insulin resistance, total carbs are what truly count. She provocatively states, "Fiber is for farting," emphasizing that her patients need to strictly limit all carbohydrate intake, including fiber, to manage insulin.
Prevent Parkinson's: How "Brain Trash" Leads to Decline and How to Clean It Out
Dr. Bosworth warns about "brain trash" accumulating years before conditions like Parkinson's manifest, stating that early intervention is key to reversing this decline. She links poor brain function to arthritis, weight gain, high blood pressure, and mental disengagement, promising to teach listeners how to "take out the trash" for improved joy and vitality.
The Aging Rule: One Bite After 6 PM Equals 10 Bites Before Noon
Dr. Bosworth explains a crucial rule about eating as you age: the "cost of a calorie turns into timing." She quantifies this by stating that one bite of food after 6 PM is equivalent to ten bites before noon, advising listeners to shift their calorie intake towards the morning for optimal nourishment and health as they get older.
Why Your Gut Microbiome Thrives on Carnivore, Despite No Fiber
Dr. Bosworth challenges the conventional belief that a diverse gut microbiome requires plant fiber. She argues that fiber can tear down the gut lining and that carnivore patients, especially those incorporating fish, often experience stronger, healthier gut biomes and a reversal of IBS symptoms.
The Hidden Danger: How High Insulin Masks "Trash" Accumulation and Accelerates Aging
Dr. Bosworth reveals that chronically high insulin levels, common due to modern diets and lifestyles, secretly hide the accumulation of "debris" or "trash" within the body, including the brain and skin. This prevents proper cellular cleanup, accelerating aging and chronic disease, often without the individual's awareness.
Key Signs of High Insulin & Insulin Resistance: Beyond Abdominal Fat
Dr. Bosworth outlines the primary signs of high insulin or insulin resistance, starting with abdominal girth as the first indicator of fat storage. She reiterates that excess insulin is a chronic disease maker linked to cancer, high blood pressure, brain fog, and Parkinson's, and also points to frequent hunger (eating every 2-3 hours) as a symptom.
How Long Until Ketones? The Truth About Depleting Glycogen Stores
Dr. Bosworth explains that the body cannot produce ketones or burn fat until its glycogen (stored sugar) tanks are completely empty, a process that can take up to two weeks, especially for those with long-term high insulin. She clarifies that this depletion of glycogen is directly linked to a decrease in insulin, allowing the body to finally enter a ketogenic state.
100 Days of Sardines: Jane's Radical Transformation
Dr. Bosworth shares the incredible story of Jane, who undertook a 100-day sardine-only diet. Jane not only shed pounds and saw her Vitamin D levels normalize (without supplements) but also confronted deep-seated emotional issues tied to food, leading to a profound sense of freedom and joy.
Why Ketones are Superior Fuel: Cleaner Energy, Brain Hack, and Antioxidant Power
Dr. Bosworth articulates the multifaceted benefits of ketones as an energy source, emphasizing that they are a "cleaner fuel" producing "less trash" and acting as an antioxidant at the cellular level. Crucially, ketones penetrate the blood-brain barrier, providing fuel to even insulin-resistant brains, acting as a "hack" to improve overall brain performance, focus, discipline, and reduce impulsivity.
"I Understand": The Three-Syllable Word That Reversed Alzheimer's on Keto
Dr. Bosworth shares a powerful, emotional story of a 40-year-old Down syndrome patient with advanced Alzheimer's whose cognition dramatically improved on a ketogenic diet. Within three weeks, the patient, who had never spoken a three-syllable word, was able to say "I understand," demonstrating a profound reversal of her diagnosis.
Sentenced to 24 Years: A Doctor's Battle Against Political Retaliation
Dr. Boz recounts the shocking story of being found guilty of 12 felonies and sentenced to 24 years in prison for a minor petition technicality, a politically motivated charge that she eventually overcame, but not without immense personal and public cost.
My Mother's Cancer: Choosing Keto Over Chemo & a 70% Drop in 6 Weeks
Dr. Bosworth shares the deeply personal story of her mother, Grandma Rose, who faced a terminal cancer diagnosis. When asked "If it was you, what would you do?", Dr. Bosworth chose to put her mother on a ketogenic diet instead of chemotherapy. The result was astonishing: a 70% drop in cancer markers within 6 weeks, transforming her mother's health and appearance dramatically.
Uncommon Signs of Insulin Resistance: Skin Tags, Velvety Skin, and Hairless Toes
Dr. Bosworth details several lesser-known but distinct physical indicators of insulin resistance, including skin tags (especially in armpits), velvety or darkened skin (acanthosis nigricans, often appearing as a "dirty neck"), and hair loss on the toes and lower extremities. She explains why these occur and advises that skin tags will fall off once insulin levels are lowered.