Shifting to a low-carbohydrate diet increases baseline cortisol because the body needs to mobilize energy stores more actively. This can lead to feelings of being "wired but tired" and can disrupt sleep, especially during the adaptation period.

A practical strategy for managing insulin involves eliminating carbs from breakfast and lunch, focusing on protein and fat. Make lunch the day's largest meal to curb evening cravings. This structure allows for dietary flexibility at dinner, making the plan socially sustainable long-term.

The goal of fiber is to feed gut bacteria that produce butyrate, a key acid for gut health. However, you can bypass this. Being in a ketogenic state directly provides beta-hydroxybutyrate (a ketone) to the gut, strengthening the microbiome without requiring high fiber intake.

After becoming fat-adapted on a ketogenic diet, strategically inserting 1-2 days of high-protein, low-fat meals (e.g., lean protein and vegetables) can rapidly increase fat mobilization from your body's stores, leading to accelerated fat loss.

For conditions like postural tachycardia syndrome (POTS), where low blood pressure causes dizziness, a standard medical recommendation is to dramatically increase salt intake to 6-10 grams per day. This helps retain water, increase blood volume, and stabilize blood pressure.

Contrary to the simple 'less is better' advice, health risks don't just increase with salt. Data suggests risks actually decline when moving from 2 grams of sodium per day towards a 4-5 gram sweet spot, before rising again sharply at higher intakes.

The body's stress response system requires sufficient sodium to function effectively. When sodium is too low, the ability to meet challenges is impaired. This is why we are hardwired with a natural craving for more sodium during stressful periods.

High protein intake can disrupt ketosis, but this is managed by slowing its absorption. Consuming protein with fat, fiber, and salt delays gastric emptying, preventing a rapid influx of amino acids and buffering the gluconeogenic response from the liver.

Contrary to popular low-carb diet advice, consuming starchy carbohydrates in the evening can significantly improve sleep quality. Carbs help lower cortisol, the body's stress hormone, which needs to be low at night for restorative sleep. This explains why many low-carb dieters struggle with sleep disruption.