Dr. Will Cole's Journey from Veganism to Ketotarian
Functional medicine practitioner Dr. Will Cole spent about a decade following a vegan diet, driven by well-intentioned ethical and health beliefs. However, over time, he began experiencing significant health problems that he attributed to his eating pattern. Symptoms like chronic fatigue, brain fog, digestive issues, and nutrient deficiencies led him to re-evaluate his dietary approach. His experience demonstrates that while veganism can be an improvement over a standard Western diet, it may not be optimal for everyone, highlighting the concept of bio-individuality in nutrition.
The Health Issues That Triggered a Change
Dr. Cole's health declined while he was vegan, despite eating what he considered a healthy, whole-foods, plant-based diet. He noted several key issues:
- Nutrient Deficiencies: He developed deficiencies in crucial nutrients like bioavailable iron, B vitamins (particularly B12 and folate), and true vitamin A (retinol), which are most readily available in animal products.
- Digestive Problems: He experienced impaired digestion and gut health, which he believes was exacerbated by a diet high in some grains and legumes. Many plant-based proteins proved difficult for his system to process effectively.
- Lack of Bioavailable Retinol: While plant-based foods contain beta-carotene (a precursor to vitamin A), the body's conversion of this into the active form, retinol, can be inefficient. This was a factor in his skin and overall health issues.
- Brain Fog and Fatigue: He connected his prolonged brain fog and fatigue to a lack of sufficient healthy fats, especially omega-3 fatty acids, which are abundant in fish.
The Birth of the 'Ketotarian' Diet
After realizing his strict veganism was no longer serving his health, Dr. Cole developed the Ketotarian diet. This eating plan is a hybrid that combines the principles of a ketogenic diet—high fat, moderate protein, and low carbohydrate—with a predominantly plant-based approach. It eliminates inflammatory foods found in both conventional keto diets (like processed dairy) and some vegan diets (like grains and legumes that can cause issues). The key difference is the inclusion of select, high-quality animal products.
The Principles of Ketotarian
The Ketotarian diet focuses on the following components:
- Mainly Plant-Based: The foundation is an abundance of antioxidant-rich, non-starchy vegetables, along with healthy plant fats like avocado and coconut.
- Clean, Quality Animal Products: Responsibly sourced animal products are added back into the diet to address the nutrient gaps he experienced as a vegan. This includes wild-caught fish, organic eggs, and occasionally grass-fed ghee.
- Focus on Healthy Fats: A high intake of healthy fats from both plant and animal sources is emphasized to shift the body into a state of ketosis, where it burns fat for fuel.
- Low-Carb: The diet limits high-carbohydrate foods like grains, legumes, and high-fructose fruits.
Ketotarian vs. Strict Vegan Diet
| Feature | Ketotarian Diet | Strict Vegan Diet |
|---|---|---|
| Core Philosophy | Bio-individual approach, focused on anti-inflammatory, ketogenic principles using mostly plants, but includes some animal products for optimal health. | Exclusion of all animal products for ethical, environmental, or health reasons. |
| Animal Products | Includes wild-caught fish and organic, cage-free eggs for nutrient density. | Excludes all meat, fish, eggs, dairy, and honey. |
| Carbohydrates | Low-carb, emphasizing non-starchy vegetables and berries; avoids most grains and legumes. | Can be high-carb, often relying on whole grains, legumes, and fruits for energy. |
| Protein Sources | Includes complete proteins from fish and eggs, along with plant-based sources like seeds and nuts. | Relies solely on plant-based protein sources, which may lack some essential amino acids unless carefully planned. |
| Nutrient Density | Designed to provide highly bioavailable forms of key nutrients like retinol, iron, and B12. | Often requires careful planning and supplementation to obtain sufficient levels of key nutrients like B12, iron, and vitamin D. |
| Flexibility | More flexible, with the option to cycle in clean carbs and listen to individual body cues. | Can be more restrictive, potentially making it unsustainable for some individuals over the long term. |
Conclusion
No, Dr. Will Cole is no longer vegan, and has not been for several years. His personal experience with health decline while following a strict vegan diet led him to create the Ketotarian plan, a more flexible, plant-forward diet that incorporates certain animal products. He developed this approach based on the functional medicine principle that diet is not a one-size-fits-all solution, but should be tailored to an individual's unique biochemistry. He advocates for his Ketotarian diet as a way to achieve the benefits of both plant-based eating and ketosis, while ensuring adequate nutrient intake from bioavailable sources. Dr. Cole's journey highlights the importance of listening to one's own body and prioritizing individual health needs over rigid dietary dogma. For those considering similar dietary shifts, consulting a functional medicine practitioner is always recommended.
Dr. Cole's Recommended Ketotarian Foods
To build a Ketotarian meal plan, Dr. Cole emphasizes nutrient-dense whole foods. A typical shopping list includes:
- Healthy Fats: Avocado, coconut oil, olives, nuts, seeds.
- Protein: Wild-caught fish and seafood, organic cage-free eggs.
- Vegetables: Leafy greens, broccoli, cauliflower, Brussels sprouts, mushrooms, and other non-starchy vegetables.
- Berries: Low-fructose berries like blueberries and raspberries for their antioxidant properties.
- Fermented Foods: Options like sauerkraut and kimchi to support gut health.
- Spices and Herbs: Anti-inflammatory options like turmeric and ginger.
- Optional Carbs: Some versions of the diet allow for occasional clean carb cycling with foods like sweet potatoes and rice.
This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare provider before making significant dietary changes.
