1. Cyclic keto Regimented refeeds and “cheat days” have potentially detrimental effects, both physical and psychological. Studies from keto pioneers Dr. Jeff Volek and Dr. Stephen Phinney suggest that a single high- carbohydrate meal can knock a novice out of ketosis for up to a week. (FYI, after a carb indulgence, I’ve noticed I can return to nutritional ketosis blood values— 0.5 mmol/L or higher— after a single 18-hour fast.) Deliberate carb cycling can also spike appetite hormones, destabilise fat metabolism, promote insulin resistance, and lead to muscle catabolism, as the body gets confused about which fuel substrates to prioritise. Carb cycling can also foster an unhealthy relationship with food, where you suppress intuition and foster a binge mentality where you go crazy on hot fudge sundae weekends just because you can. 2. Dirty keto Don’t get me started. No matter how many calories you burn with impressive workouts, […]