Dr. Jeff Volek has been investigating how humans adapt to ketogenic—and carbohydrate-restricted diets for the past 30 years.  Today, Jeff returns to STEM-Talk to discuss a growing accumulation of studies supporting a ketogenic diet as a way to improve metabolic health, as well as research confirming the relative safety of dietary fat. Jeff is a professor in the Department of Human Sciences at Ohio State University. He is known for his research on the clinical application of ketogenic diets in the management of insulin resistance and type-2 diabetes. His research particularly aims to understand individual variability, including how well-formulated ketogenic diets alter fatty acid composition, lipoprotein metabolism, gut microbiome and overall metabolic health. Jeff has performed several prospective diet studies that demonstrate that well-formulated ketogenic diets result in substantial improvements in (if not complete reversal of) metabolic syndrome and type-2 diabetes. In today’s episode, we talk to Jeff about: -- How a well-formulated ketogenic diet results not only in weight loss, but also leads to substantial improvements in insulin resistance as well as improvements in a number of cardio-metabolic biomarkers associated with metabolic syndrome. -- The remarkable progress that has been made in the science of low-carbohydrate nutrition in the past 30 years. -- How Jeff’s research has expanded to look at a well-formulated ketogenic diet’s potential in the treatment of mental health, heart disease and cancer. -- An initiative Jeff is conducting to address how the poor metabolic health of the nation is impacting our military troops and therefore poses a significant threat to the future of the military and our nation’s defense. -- We also ask Jeff about his thoughts on the recent popularity of fasting and time-restricted eating.  We then ask what his own daily dietary intake looks like. Show notes [00:02:48] Ken opens the interview welcoming Jeff back to STEM-Talk. Ken mentions that Jeff, who appeared on episode 43,  has perhaps published more research on the ketogenic diet and its effects on humans than anyone. While most STEM-Talk listeners are familiar with Jeff’s research, Ken points out that many people might not know that Jeff was once an accomplished powerlifter, achieving impressive numbers for his body weight. Ken asks Jeff what his best lifts were, and if his background in powerlifting inspired him to study exercise physiology. [00:05:25] Dawn mentions there is a paradigm shift in terms of low-carb diets and the public perception regarding the relative safety of dietary fat.  Americans have long been led to believe that saturated fats lead to obesity and heart disease. Dawn goes on to explain that in the last 20 years, there has been a steady accumulation of studies supporting carbohydrate restriction as well as the relative safety of dietary fat. Jeff addressed this in a paper in Science titled “Dietary Fat: From Foe to Friend?”, and also a paper in the Journal of the American College of Cardiology titled “Saturated Fats and Health: A Reassessment and Proposal for Food Based Recommendations” Dawn asks Jeff to talk about this research and what listeners should take from it. [00:08:37] Ken mentions that Jeff at one point in his life demonized fat, and was a strong advocate for low-fat diets. Ken asks what changed his mind on this issue. [00:10:04] Dawn mentions that when Jeff was interviewed back in 2017,