The Keto Effect: Dr. Kristin Baier's Perspective on Migraines, Lupus, and Obesity

Dr. Kristin Baier is a dedicated physician who has a personal connection to her work. Diagnosed with lupus while in medical school, she sought alternative treatments and turned to nutrition to improve her health. This experience led her to delve into the field of nutrition, and she became passionate about finding holistic approaches to treat chronic illnesses. She tried a vegan diet for five years, but it resulted in B12 deficiency and other health issues. She moved to a paleo approach which helped some but still did not provide the relief she wanted. Eventually, she came across the keto diet and is so thankful she explored it, even though it is counter to traditional dietary guidelines. Dr. Baier's personal journey has shaped her approach to medicine, and she now focuses on integrating traditional and alternative treatments to provide comprehensive care to her patients. Her unique perspective and commitment to evidence-based holistic medicine make her a trusted and respected advocate for patient-centered healthcare. (Consult your physician: we do not provide medical advice or make medical claims.)

Watch her interview here: , or review the transcript below.

Courtni Plata [00:00:00]:

Hey, guys. Our next speaker is going to be Dr. Kristin Baier, and she is a family medicine physician with a special emphasis in obesity management and metabolic health. She has been using the ketogenic diet as a therapeutic metabolic intervention for several years as a means to control her autoimmune disease and migraines. She enjoys guiding and educating patients on the benefits of a ketogenic diet for disease due to metabolic derangements. So I thank you so much for being on here.

Dr. Kristin Baier [00:00:30]:

Yeah. No. I'm happy to. Thank you for asking.

Courtni Plata [00:00:34]:

I'll give you a little bit of a background, so I low key have been stalking your social media, because I love the research that you've given us. And I love the tips and tricks on how to live this ketogenic lifestyle. So I really appreciate that.

Dr. Kristin Baier [00:00:48]:

Thank you. You're welcome.

Courtni Plata [00:00:49]:

So to introduce you to some other people, so you're author on ketogenic.com, and you've done studies on cardiovascular disease, PCOS, and migraines. And then also, from Chicago. Right?

Dr. Kristin Baier [00:01:03]:

Yes. Yeah.

Courtni Plata [00:01:04]:

Awesome. If you could, tell us a little bit about your story and, why you picked keto and how that changed your life.

Dr. Kristin Baier [00:01:10]:

I should give, a background. I'll try not to make this too long, but, I was diagnosed with lupus probably over 10 years ago, and that was when I was in medical school. So, we weren't really learning a whole lot about nutrition and alternative treatments, but I knew I wanted to try something other than, you know, submitting to being on steroids for the rest of my life. So that kinda started my journey into the field of nutrition and studying and learning as much as I could. I actually picked up a book that recommended a vegan diet for autoimmune disease. So I was fully on board in a full vegan for about 5 years, and, that did not go well. I developed quite a few problems. I had B 12 deficiency.

Dr. Kristin Baier [00:02:02]:

I had ulcers. My lupus symptoms were not any better. I was on and off prednisone. So I started looking for other alternatives and I came across Rob Wolf's, work with the paleo diet and paleo autoimmune protocols. So I kind of slowly converted over to that way of eating and was feeling much better, but still not completely, you know, where I wanted to be in terms of how I was feeling. And I was also getting horrible, horrible migraines, like, all the time. Like, just completely debilitating, on 4 or 5 different medications. So I picked up this book called The Migraine Miracle by doctor Josh Turknett, who's a neurologist.

Dr. Kristin Baier [00:02:45]:

And that was the first time I'd ever heard about a ketogenic diet. And, he recommended it along with some other lifestyle factors. So as as you're aware, the ketogenic diet goes completely against every guideline we've ever been taught. Right? So and eating all this fat and getting rid of carbs, and I did a lot of research before I put my faith in into it and and gave it a try. But I'm so glad I did because within a couple weeks, my migraines were gone. Yeah. I mean, really, really fast. And I weaned off of my medications pretty quickly, and my lupus symptoms were getting better.

Dr. Kristin Baier [00:03:25]:

I was able to wean off some of those, didn't need prednisone as much anymore. And then, of course, I lost some weight too, which was wasn't necessarily my intention, but it was a great side effect. And now, I've been doing a ketogenic diet ... I can't, I can't even remember how long. Over 2 years now. You know, I have periods where I I might eat some more carbs and I'm not 100% strict, but my symptoms come back right away and it reminds me why I do keto and I feel much better on it. So that's kind of my journey here.

Courtni Plata [00:03:58]:

Oh my gosh. That is awesome. Were you just overwhelmed when you, like, realized you're onto something? Like, this is real.

Dr. Kristin Baier [00:04:06]:

Yes. Yes. It's such a mix of emotions. Right? So you start you, you almost can't believe it's working so well at first. Like, it, it takes you a while to firmly believe, like, this is not just a placebo effect in your mind. Right. And, then you kinda get angry that, you know, why, why wasn't I taught this in medical school? Why aren't more people learning about this? Why are our dietary guidelines so misconstrued and based on epidemiology and really people with, with alternative motives there, not necessarily the health of of the country. So, yeah, it's, it's, it was a mix of emotions, but now I'm trying to be more proactive in exposing other people to it and encouraging, you know, especially people in my profession to do their own research and and experiment for themselves to to see the results.

Courtni Plata [00:05:01]:

Oh my gosh that is so awesome and that's something that we are so passionate because we had that moment as well and it's against like you said everything that we've been taught and that's why we're doing this event and to share the education that we have and saying like and about this lifestyle. So again I really appreciate you being on here with us.

Dr. Kristin Baier [00:05:19]:

Oh, I'm happy to. I know it's, it's, so I think the movement right now for the keto community is great. Everyone's really supportive of each other and just trying to help and share their experiences. And I think that's how we really grow. And it's gonna be patients educating their doctors and dietitians and everything, which is how the paradigm is gonna eventually change.

Courtni Plata [00:05:42]:

Yeah. I agree. So tell us what your favorite benefit of ketosis is.

Dr. Kristin Baier [00:05:47]:

So for me personally, it was, it's migraine control. If someone who's had horrible migraines, they know how debilitating it can be. Mhmm. It just interferes with every aspect of your life. So I'd say my top top benefit from keto for me personally has been migraine relief. But the benefits, I think, most people do experience after they've become fat adapted a few weeks or a few months down the road is the energy and mental clarity. Once you you feel that, it's almost like a euphoric high. It's so hard to not wanna achieve that every day.

Dr. Kristin Baier [00:06:25]:

And, yeah, I think that's that's the best benefit. Just feeling like your mind is sharp and your energy is high, and I think that alone makes a diet worth it.

Courtni Plata [00:06:36]:

Right. You just feel, like, on top of the world and you're like, I can conquer right now. I got that.

Dr. Kristin Baier [00:06:41]:

Yes. For sure. That's a great feeling. You feel like your productivity increases, you feel more inspired to, you know, exercise and just do other things you wouldn't necessarily do, which is great.

Courtni Plata [00:06:54]:

That's awesome. So talking about exercise, one thing that I absolutely love it now that I've incorporated into my lifestyle is exercising and fitness and just moving my body. Can you tell us more about, like, those benefits of exercise and ketosis and just how that goes together?

Dr. Kristin Baier [00:07:09]:

Sure. So, yeah, and that's, it's been a topic of controversy, right, not just in the keto community, but people outside of keto, because there's this conception that you need glucose to to work out and that your brain needs glucose for that matter, which is true. But once you become fat adapted, your body can run very efficiently and very well on ketones. I think there is a lot of short term studies out there, specifically looking at exercise and adaptation on a ketogenic diet that do not provide sufficient time for people to become fat adapted. When your body's been running on glucose for decades, there is gonna be a transition phase. Just because you're producing ketones doesn't mean your body's necessarily using them well yet. That takes time. So initially, when people transition into a state of nutritional ketosis, there might be a slight decline in their energy.

Dr. Kristin Baier [00:08:09]:

There might be a slight decline in their athletic performance, but I think it's important to remember that that is very temporary. And usually about the 3 month mark, people are stronger, faster, more energetic than they were before, before they, started a ketogenic diet. So I just caution people, like, it might feel a little rough and uncomfortable the 1st month or 2, especially if you're completely new to working out as well. Or if you're an established exerciser, you might have a slight decrease in performance depending on your intensity and and everything especially. But I do think the benefits of being in ketosis while exercising are huge once you get past that adaptation phase. So the fat that's on our body that's stored, you know, we can now tap into that and use it as an energy, it's an energy reservoir. Right? So we can train for longer periods of time and and have this fuel source that's gonna keep providing us energy through ketones opposed to needing glycogen and depleting your glycogen stores without having to refuel because you're not efficiently able to to break down your fat and and access those ketones. Does that answer your question?

Courtni Plata [00:09:31]:

It does. No. I really appreciate it. And then one question, you said, would you recommend somebody who is starting the ketogenic diet to maybe incorporate fitness right away or maybe just, like, do it slowly and just kind of take it a little bit more since that you said if you're just doing that strict ketogenic lifestyle, the 3 month mark is ideal. So how would you recommend incorporating it, starting it out?

Dr. Kristin Baier [00:09:53]:

So I think it's it's very individualized, and I think if someone has been working out, keep working out. Maybe you have to decrease the duration and intensity the 1st few weeks, fine, you will rebound from that. And I think it it's also very dependent on what the person is comfortable with and what their goals are. We've had some, patients come in who are morbidly overweight and have never exercised before and are diabetic, and their main motivation for starting the this diet is to get their diabetes under control or get off of insulin. And with talking to them, like, their main focus is food. And sometimes I think if we add too many things at once, you know, it can become overwhelming, and, and people throw in the towel. So for a lot of, I'd say, a lot of patients, I will try to figure out what their main motivation is behind doing this and kinda work with it. So I'd say I don't always recommend exercise right away.

Dr. Kristin Baier [00:10:58]:

Most of the time, I, I want them to focus on the actual diet, listening to hunger cues, satiety cues, really feeling like they have a handle on that. And they feel like as weight comes off, energy improves, they naturally wanna start moving more. And maybe it's just walking around the block or riding a bike. It doesn't have to be a formal workout program. So, say, I don't ... unless the patient is asking specifically about it and wants to start working out right away. I typically bring that in a little later down the road. But like I said, if someone's been working out already and they wanna keep working out, by all means, yes. I, there's a lot of benefits to exercise. Not ... I don't think it's a great tool for weight loss necessarily.

Dr. Kristin Baier [00:11:42]:

I think diet is is much more important. But, the benefits of of exercise are are very well established as well. So I think, eventually, getting everyone moving is is the goal, but I don't necessarily focus on that first.

Courtni Plata [00:11:41]:

Okay. That is awesome. We have a lot of people in this community that's asked us on, how to get started so that, that answers that question. So that is awesome. Thank you so much. Yeah. Of course. And then lastly, what would you say your biggest advice is to someone who is starting out or maybe who keeps giving up because they can't stick with the ketogenic lifestyle because maybe, like, a sugar craving comes in or the holidays or anything like?

Dr. Kristin Baier [00:12:19]:

Yeah. And, and that is such a good question because I, I mean, I was there personally too. I think I tried and failed quite a few times before I really stuck with it. What I personally suggest, and I think it works well for some people, is instead of trying to eat this perfect clean diet right from the get-go ... and if you can, then you can stick with it. Awesome. But I think a lot of people do struggle with that. I think the first key is to find substitutes for your favorite foods. If that's Lily's chocolate, you know, with artificial yeah.

Dr. Kristin Baier [00:12:56]:

Right? It's like, it's, it's good stuff. And I think those kind of things in the keto cookies, in the Quest bars, those are not things I wanna see people stay on indefinitely. But I think those are really good for bridging and transition. So if you're struggling to, sticking with a ketogenic diet, I'd say just commit to being low carb. You don't necessarily have to stick to being ketogenic right at first. Let's gradually get those carbs down by using the keto substitute foods, and then we'll, we'll titrate from there. I think the biggest detriment to most diets is being hungry. So I also recommend not necessarily fasting right away.

Dr. Kristin Baier [00:13:42]:

Again, some people are doing it already and wanna keep doing it, fine. But if that leaves you super hungry and ravenous, I think that's more likely to set you up for a binge or to grab whatever is convenient, a high-sugar food. So my tips are basically don't let yourself get too hungry. If you are used to eating 6 times a day, maybe you keep eating 6 times a day for the 1st couple weeks, but you eat keto friendly foods, a lot of meat, fish, chicken, eggs, cheese if you need it. And I think don't, don't focus so much on, on perfection from the start. Allow yourself the the substitutes. Once you get keto adapted, a couple months down the road, I think you'll find the cravings subside, and you'll naturally eat less and less of, the keto treats. And then we can transition to more of a whole foods approach.

Dr. Kristin Baier [00:14:34]:

So for people that are having cravings, say don't, don't try to fight it, just try to find a substitute at first. Give yourself time to become keto adapted, and it's, it's a work in progress.

Courtni Plata [00:14:47]:

Definitely. That is awesome. And are there any research that you're working on right now that you're super excited about?

Dr. Kristin Baier [00:14:54]:

Oh, well, so I wouldn't say I, I have any solid research. Kind of my areas that I'm really interested in with the ketogenic diet right now are Alzheimer's disease, and not just as an intervention, but from a preventative standpoint. So I'm kinda digging into that research more and more. That's just kinda my passion project. I also think the world of oncology and cancer treatments with the ketogenic diets is very exciting, especially with glioblastoma and neurological tumors. But I will actually be relocating. I'm in Chicago now. I'll be moving to San Diego, in the next couple months and opening a metabolic health and direct primary care clinic with, Brian Lenski from Low Carb MD.

Dr. Kristin Baier [00:15:42]:

And so right now, so much of my time is spent on trying to set up a business and learning the ins and outs of that, which is completely new to me. But we're, we're planning on doing a lot of actual formal studies with our patients and seeing all the metabolic improvements with that and cholesterol and heart disease and studying them long term as well. So we hope to get some stuff published in the next year or 2 as well.

Courtni Plata [00:16:08]:

I cannot wait to read it. That is so awesome. We appreciate the research that you're doing and sharing with us and just the education that you have, so really appreciate that for sure.

Dr. Kristin Baier [00:16:18]:

Oh, thank you.

Courtni Plata [00:16:19]:

I will let you go. Be cautious of your time, but I really appreciate it. You have a good day.

Dr. Kristin Baier [00:16:24]:

Thank you. You too. Let me know if you ever want to chat again. I'd be happy to.

Courtni Plata [00:16:31]:

Awesome. Thank you

Dr. Kristin Baier [00:16:28]:

You're welcome.

Courtni Plata [00:16:30]:

Bye.

Dr. Kristin Baier [00:16:31]:

Bye.