Ketone supplements or more technically known as ‘Exogenous Ketones’
Why All the Fuss?
The product has been shown to put you in ketosis in 30mins!
A profound statement when you compare to the time it takes to achieve nutritional ketosis through diet alone which normally takes around 2-3 days and potentially as long as 7 days! It is no wonder people are flocking to exogenous ketones. Plus with all the success stories it does not seem to be disappointing.
What is this magical state ‘Ketosis’?
When in a ketogenic state you produce ketones which simply put is your 4th fuel substrate so fat, protein, carbohydrate, and ketones. This state can be achieved by either restricting carbohydrate or by taking an external supplement such as exogenous ketones, that puts you into to this state and promotes production and use of ketones.
What does Ketosis Achieve?
- Weight loss
- Increased Energy & Mood
- Increased mental clarity & Focus
- Increased Performance (Mental & Physical)
- Better Sleep
- Faster Recovery
There are two types of ketones:
- Endogenous ketones: “Endogenous = ‘Endo’ = within. ‘Genous’ = origin.”
- These are ketones made naturally by the body through the process of ketogenesis.
- Exogenous ketones: “Exogenous = ‘Exo’ = external. ‘Genous’ = origin.”
- These are ketones supplied to the body by an external source like a nutritional supplement
No doubt this sounds great but what are people using it for?
Adaptation Phase: Keto Induction
Exogenous ketones are especially helpful for some getting started on a keto or high fat low carbohydrate (HFLC) diet because as you remove carbohydrate from your diet you will face two major challenges ‘Keto flu” and hungry/carbs cravings
- Keto Flu: Adaptation to a ketogenic diet (keto-induction) can be associated with some unpleasant symptoms, this has been coined as “Keto Flu”. The symptoms associated have been shown to subside after 3-5 days and people report better energy and mental clarity afterward. However,
Exogenous ketones have been shown to be a viable aid in this induction period and avoiding keto flu.
Keto Flu stems from a lack of sodium. As you deplete your stored carbohydrate (glycogen), you lose 3-4 grams of water for every gram of glycogen (stored carbohydrate). Explaining the initial weight loss associated with ditching carbohydrates. Therefore, in this induction period, it is important to increase sodium (salt) intake to compensate for the loss of water and sodium to aid in retaining water loss. No need to stress, salt intake is not unhealthy like we have been fooled to believe. This is one way that exogenous ketones can help have they are packed full of salt it can aid in minimising this depletion and unpleasant effects associated.
- Hungry/Carbohydrate Cravings:
The shift from carbohydrate can be difficult as you cut sugar (carbohydrate) it has been shown to reflect a similar addiction response to cocaine. Overcoming any addiction is not easy! The great thing is exogenous ketones can help with this as the increased satiety and remove cravings and instead of being bound to the pantry, hungry at all times, you end up finding that you will need to remind yourself to eat. This liberation from the need of continual refueling was one the most profound effect I personally saw.
- Calorie Restriction:
Yes, calories are important and no a calorie is not a calorie.
I personally recommended the approach ‘quality over quantity’, first as it is a more nutrient-dense plus for the purpose it will normally self-correct as you are more satisfied from good quality foods and will naturally limit calorie intake. However, to accomplish weight loss goals you need to attain a healthy negative calorie balance and being in ketosis is one of the greatest methods in achieving this as mentioned above it curbs your hunger and cravings, liberating you from your need to snack and regularly refuel, resulting in you naturally extending periods between food and eating less at meal times and as a result you reduce your caloric intake which results in weight loss!
- Lifestyle Buffer: When life gets the best of you, exogenous ketones are also great for keeping yourself on track. They are great for those who struggle with maintaining a strict ketogenic diet and find themselves slipping up, exogenous ketones will aid in buffering the effect of a slip-up, keeping you on track towards your goals.
Application: Take around and during the meal, to buffer response
Perfect for any high flyers, always on the move that is either:
- Time poor
- Always on the road
- Up in the air
- In back to back meetings
Time poor and always traveling with back to back meetings doesn’t leave you much time to eat well, making it extremely hard to come across healthy options.
Dealing with a lot of high flyers, this is a never-ending question that I get asked as they gradually see a decline in their health as they continue down the vicious track. What if I was to tell you the solution is a small sachet that can increase mental clarity, focus, energy, mood while keeping you full till you have time to eat a nutritious meal. Obviously, we want to do our best to eat well but this aid will get you through the tough times, especially the tempting junk food found in conferences! With no insulin spikes and crash, so you won’t crave the slices and sausage rolls.
Especially helpful for those who fly a lot, it is well known how bad airplane food is. It not only tastes bad but because we lose taste buds in the air, they pack it full with sugar and sweeteners to make it palatable….. Instead, I say no to food and come prepared with a sachet of exogenous ketones to sip on and if long hall brings along my own healthy snack like macadamias. Ketones will also help with minimising effects of jet lag as another added bonus.
- Productivity: Due to the increase in cognitive function and mental clarity, exogenous ketones are my biggest performance hack. Whenever I am under the pump or need to be productive you can guaranty I am sipping on some exogenous ketones.
Performance cannot be forgotten exogenous ketones are like rocket fuel and amazing for all athletes from high intensity to endurance athletes.
The effects on athletes are phenomenal. Using them myself personally in training and racing across a variety of distances from sprint to Ironman Triathlon for the last year and a bit, I can personally attest to this. It is important to understand there is multiple applications to optimise sporting performance.
- Fat adapted (Metabolic Flexibility):
The ability to optimise your fuel substrate utilisation and tap into fat for fuel which has an endless supply of energy. have to be one of the most powerful tools in training fat adaption as within 30mins they put you in a ketogenic state but also they help at keeping the hunger at bay allowing you to extend the fast. They are a great tool to use in the none key steady fasted sessions.
Training fasted? Fasted sessions are all about training your bodies ability to tap into your endless supply of fat stores instead of relying on external fueling of carbohydrate like a traditional athlete. You may think I’m crazy but I will often do a lot of my ironman training fasted, a couple hours on the bike followed by a run and then refuel afterward which could be a total of 18hr fast. However, important to remember this is a trained skill and fat adaptation takes approximately 3 months or so to train. I am never hungry or craving food and you shouldn’t be! If you are, eat! You should never suffer if so, you are playing with fire and will burn out due to excessive stress. Additionally, important to understand not all sessions should fasted, fast on steady-state training rather than high-intensity key sessions or longer sessions.
Application: Sip on full sachet across the session.
- Recovery: The anti-inflammatory benefits of bringing in ketosis is not only beneficial for chronic health conditions but also your recovery from training and racing. Keeping blood sugar levels balanced you no longer get insulin spikes that are associated with an inflammatory response. I see the recovery component being one of the greatest underestimated benefits of exogenous ketones.
Recovery = Adaptation = Results
Too many athletes neglect the recovery component, and in its place double down on training, putting themselves further in the hole and not allowing the body the time to adapt to training response. What if you could speed this process up and get back training sooner. Exogenous ketones will absolutely aid in a quicker recovery and are something I believe all high training load athletes need to consider. Maybe less important for sports which training frequency is low and have to recover but in sports like triathlon and especially sports like Ironman where you training 15-30hrs per week, most of the time on top of your full-time job, you really need to double down on recovery strategies as you are placing a significant amount of external stressors on your system. This needs to be balanced out!
Sleep is the most powerful component for recovery and exogenous ketones have shown to be effective in improving your sleep and I don’t think I need to explain the benefits of a good night’s sleep we all know the power that poses (For more information on the importance of sleep).
Application: Sip on half sachet before to get the benefits of alternate fuel source while training and racing and sip on the other half post session to promote recovery.
Sip on full sachet post session across the remainder of the day to double down on recovery.
Want to go harder and for longer exogenous ketones are the answer! No longer in training do you need to rely on gels and blocks the wreak havoc with your Gastrointestinal (GI) system. Instead, you can fuel your training sessions on exogenous ketones. On most long rides I use ketones for fuel.
Fat Adaptation: Caveat
Although I have been discussing training low void of carbohydrate as much as possible when we race of looking to optimise performance it is a different story! We want to be metabolically flexible and race with the high amounts carbohydrate that our bodies can handle comfortably (Train Low Race High).
We want to optimise substrate utilisation, once fat adapted we can then utilise carbohydrate on race day/ race prep session (Test before the race!) to buffer our energy stores and give us the high octane fuel for those surges and sprints.
Chronic Health Conditions that might Benefit from Keto:
- Type 2 Diabetes
- Cancer (glycolytic driven cancers)
- Multiple Sclerosis (MS)
- Metabolic Syndromes
- Traumatic brain injury (TBI)
- Alzheimer’s disease
- Parkinson’s Disease (PD)
- Autism spectrum disorder (ASD)
- Migraine headaches
- Gastrointestinal conditions eg. Irritable Bowel Syndrome (IBS)
- Skin conditions eg. acne vulgaris, acne rosacea, eczema, and psoriasis
A relatively new area of application and with lives at risk it is an area that obviously requires a lot of research to ensure validity. Not mainstream treatment by any means. However, many people are now well aware of the effects of ketosis on certain conditioning, especially as it has been used as a clinical treatment for epilepsy since 1920. People, as a result, have begun self-supplementing with exogenous ketones to help aid their treatments.
These applications discussed above are only the beginning and as the growing body of literature grows, I believe so to will the number of varying application. I take many performance-enhancing supplements but nothing has compared to Exogenous Keytones so I am excited to watch this field grow.
“I Need to Try Exogenous Ketones for Myself!”
Flick us at Taylored a message and we can get you set you up with a trial.
Subject: Ketone Trial
Following on from this post I will take it a step further into the science behind Exogenous Keytones and highlight the differences between the various types to arm you with the knowledge to make the right decision.