The Diary Of A CEO with Steven Bartlett
Insulin Doctor: This Is The First Sign Of Dementia! The Shocking Link Between Keto & Brain Decline!
24 Nov 2025
Chapter 1: What is the sardine challenge and its purpose?
Welcome to the sardine challenge. So the only thing on the menu for the next three days is sardines. I challenge you to try and eat three of those cans in a day because that's a hell of a tool to help you get into a ketogenic state. And when you're in a ketogenic state, it helps burn fat, muscle mass gets higher preserved.
I've seen patients that have reversed their gray hair and that brain performance, concentration and energy, all of those things improve. And so I'm going to teach you how to do an advanced ketogenic diet.
Sorry, the sardine juice has gone on my iPad. Good luck getting that off. Dr. Annette Bosworth is the insulin resistance specialist.
With over two decades of experience, she's discovered that the key to your health isn't more treatments.
It's to get into a ketogenic state.
Most people have been making buckets of insulin without knowing it. But when you have excess insulin, it's a chronic disease maker. It is what makes high blood pressure. It is what makes cancer. It is what makes debris in the brain, which is linked to depression, rain, fog, Alzheimer's and Parkinson's. And so to reverse the high insulin state, I really push my patients to do the ketogenic diet.
And what unfolds is your best life ahead within a year. Like, I really rescued my mom from the edge of death.
So where do I start?
First thing is, quit eating so late at night because you're stimulating an excessive production of insulin. The next thing, keep the carbs low, put the fat up, more eggs, beef brisket, ribs, pork belly.
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Chapter 2: How does excess insulin affect chronic diseases?
What is it that you know and believe and understand that you think the general public doesn't know, believe and understand?
Hmm. That most of the reasons people come to see me could be reversed if they knew how to make ketones on a regular basis. So I'm an internist. That means if you go to an internal medicine doctor and we don't know what's wrong, you're going to die. We take care of tough puzzles and we do this over a long management, chronic disease management.
So I've got 25 years of studying chronic problems that deteriorate the quality of life. Lifespan, healthspan, both go in the toilet when you're chronically seeing me. And you could abort all of that destiny if routinely you were making ketones.
An intern, it sounds like an intern. I'm trying to understand the definition.
The marketing on this is terrible. It just means you're supposed to take care of very complex answers. Your job, I mean, the buck stops with you. If the internal medicine team can't figure it out, you're going to die.
So you're basically a chronic illness doctor?
Chronic disease management is absolutely it. You know, I love the way Peter Attia uses Medicine 2.0, which is what we are the masters of, managing it, making sure the prescriptions are there, making sure you are treating all these problems.
The internist being one of your best buddies because you're having to see them routinely, you've got to get the meds refilled, you've got to check for the side effects. It's a mill.
What is Medicine 2.0 in your definition?
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Chapter 3: What are the signs of insulin resistance?
Even if you don't think about that, that's what I think about. So when you come in and you're 55 years old and I can see the worry of Parkinson's headed your way. Super young is 55 years old with Parkinson's. That is a brain that's got too much trash and you don't know it yet. And I mean, in the history of Dr. Boz versus Parkinson's. Parkinson's has like 3,500 patients. I have zero.
Parkinson's wins every time. And the biggest moment of people who have chronic problems under the hood is they have no idea that it's coming. And once that lands, the reversal is much worse. Seeing it 10 years before it's supposed to be there, this is a gift of saying, let me show you how to undo that. Back away from the edge.
It's that brain function that you're going to miss the most when it doesn't work. And it's linked to all of these things like the arthritis, the weight around the middle, the high blood pressure, the severe connection to mental health. approach, meaning you can say depression, but people say, oh, I don't have that diagnosis.
I'm talking about a brain that doesn't want to engage, that doesn't find joy in their life anymore because it's been too many years since they took out the trash. Let me show you how to take out the trash and you're gonna have to do it a few times, but what unfolds is your best life ahead within a year.
So you're going to teach me how to take out the trash?
Yeah.
The trash in my own brain?
Yep.
And if I take out the trash in my own brain, how is my life going to be better?
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Chapter 4: How can a ketogenic diet reverse brain decline?
So if you're trying to say, how do I get the best out of the nourishment, but also eating is fun, If you only get one bite after 6 o'clock and 10 before, move that food towards morning. When you're your age, what's the last meal you ate?
Yesterday? Yeah. For dinner, I had this cod and I had salad. I also had pasta.
Okay.
But I ate pretty late, which is a problem.
What did you have the rest of the day before that?
Was that your first meal?
Just a salad.
Just a big salad.
Was that more towards lunch or noon or...?
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Chapter 5: What are the benefits of a ketogenic diet for cancer patients?
I mean, I have patients who do it for two weeks.
So what are you saying? You're saying that I need to eat more fat?
Yeah. So if you put the sardines in oil, that's a great high fat, high protein. It's also a little easier to masticate the meat and you'll have high fat, high protein, and you'll have beautiful ketones by 48 hours, maybe 72.
And what is the composition of my diet in terms of protein, fats and carbohydrates when I'm trying to get into a ketogenic state?
Yeah, I don't let people get distracted by this, right? I say, look at your finger. If it's got a high ketone, you have got enough fat and enough protein and low enough carbs. What most people have is the story you told. I've been doing this for five days. Why don't I make any ketones? And the answer is, what is hidden behind the chemistry is too much insulin. You've got to have insulin.
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Chapter 6: How does the ketogenic diet impact insulin resistance?
That's a great place to say, put the fat up, keep the carbs low, and the ketones will come.
When you say put the fat up, you mean eat more fatty foods. Give me an example of the type of shopping list that if I was trying to get in a ketogenic state and stay there, I would have.
Yeah, one of my favorite things is pork belly, more eggs, beef brisket, ribs.
Avocado.
Avocado have a beautiful marketing team, but they do have carbs in them. And I've had people overeat them. Like I have four avocados today. I'm like, you're on the wrong bandwagon there. So avocado makes the list. Don't get me wrong, but it's not a diet of mostly avocado with a sprinkle of chicken breast. That's not going to get you into ketosis. The fat has to be higher than that.
Most of the time when I'm really struggling with a patient who just can't seem to make ketones, can't seem to make ketones, and they won't do the sardines, I've said, eat butter for a day. That's 100% fat.
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Chapter 7: What role do supplements play in a ketogenic lifestyle?
Okay.
So you can just have increased the butter.
Yeah, you could have that. Okay.
So that- Are there carbs in here? No. No.
No, it's just fat.
Okay.
And it's not awful, but it is a great social experiment where they haven't felt what satiety feels like in a while.
People talk about net carbs. They say, you know, an avocado has 12 grams of carbs in, but it has 10 grams of fiber. So the net carbs is two.
If you've never had insulin resistant, you can do it that way. My patients have had high insulin and I don't play that game.
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Chapter 8: How can motivation influence health journeys?
It's got to be total carbs. Fiber is for farting.
Do you recognize this photo of this lady?
Oh, yes.
Who is she?
She is just a great story. Jane had pathology with how she thought about food, like many patients. She had food as the way she coped with a lot of things. And as long as she was clearing her plate and using that food, it comforted a lot of wounds. When you start to address some of these things, I mean, the ketogenic diet doesn't fail if you just follow the chemistry.
The ketogenic diet fails when you have humans who've had wounds, who've had a history, who have stress, who don't sleep. And Jane was a great story where... all the goodness in the world that couldn't undo some of that relationship she had with food. So the first time, she's one of the coaches that I used for that 21 day.
And she just has the best outcomes because she was doing a strong ketogenic diet, you know, for those three weeks, twice a year. And she decided that after, I think, the third class, she was going to do sardines only for 30 days. She writes me at the end of the 30 days. Can't believe how great she feels.
And really kind of address some of those demons associated with why she would eat what she would eat. And then life hit again, and she put on some of the weight again. She'd used sardines intermittently. And she called me and said, all right, I think I'm going to do this again.
I'm going to just go on sardines and really have some come-to-Jesus moments on why it is that I do some of the things I do. I mean, it's a really vulnerable moment where you can hide those moments. You can never tell a soul what's really going on through your mind. And she was going to address them. And I said, well, I have a bone to pick with Joe Rogan.
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