In this episode of Longevity Roadmap, host Buck Joffrey speaks with nutrition specialist Amy Berger about the science, benefits, misconceptions, and real-world practice of the ketogenic (keto) diet. Berger, known for her work on metabolic health and Alzheimer's disease, explains why low-carb and ketogenic diets can help address widespread issues like insulin resistance, obesity, metabolic syndrome, and even cognitive decline.

Key Points:

Keto helps stabilise insulin and blood sugar, supporting healthier metabolism and easier weight control. Ketones may offer an important alternative fuel for the aging or insulin-resistant brain. Berger promotes a simplified, science-based, and non-dogmatic approach to the ketogenic diet.

• Metabolic Health & Why Keto Works: Keto reduces carbohydrate intake sharply, helping lower blood sugar and insulin levels. This stabilisation often decreases hunger naturally, making weight loss easier without calorie counting.
• Keto vs Low-Carb—What’s the Difference?: Ketogenic diets are the strictest form of low-carb eating, typically around 20 g of carbs per day. This level promotes ketosis, though some people can eat more carbohydrates and still maintain ketone production.
• Health Benefits Beyond Weight Loss: Lowering carbohydrate intake can help improve or reverse conditions such as type 2 diabetes, PCOS, fatty liver, hypertension, and metabolic syndrome. Many of these conditions begin with years of insulin resistance before blood sugar rises.
• Keto & the Brain- Alzheimer’s as “Type 3 Diabetes”: Berger explains that Alzheimer’s disease involves a reduced ability of the brain to use glucose due to insulin resistance. Ketones can cross the blood–brain barrier easily and act as an alternative fuel, potentially improving cognitive function.
• “Keto Without Crazy”- A Practical Approach: Berger cautions against online misinformation that portrays keto as overly complicated or extreme. She encourages people to focus on the basics—simply reducing carbs substantially—rather than micromanaging every detail.