#39 - Do keto diets and ketone supplements make sense for exercise and health with Dr Jonathan Little
Inside Exercise
Introduction
In this chapter, the hosts discuss the polarizing subject of keto diets and ketone supplements with Professor Jonathan Little, exploring the effects on metabolism, performance, and health. They find his approach to be balanced and nuanced.
Dr Glenn McConell chats with Professor Jonathan Little from University of British Columbia. Kelowna, Canada. He is an expert on metabolism, nutrition, type two diabetes and exercise. We discussed what are keto (ketogenic) diets, different types of keto diets, the rationale for them and their effect on heath and exercise performance. We then did the same with ketone supplements. Whether there is a rationale for keto diets depends on who you are (overweight vs lean, insulin sensitive vs T2D, athletes vs non athlete etc).
0:00. Introduction and overview of the area
3:38. Jonathan’s academic and sporting background
6:58. Medical ketogenic “keto” diets and epilepsy
9:07. Modern “well formulated” keto diets and metabolism
13:15. What are ketone bodies
15:46. Ketosis and adherence to keto diets (and other diets)
20:04. Why/how keto diets reduce body weight
22:49. Are glucose excursions (spikes) a problem?
25:00. Effect of keto diets on cardiovascular risk/LDL etc
27:56. Keto diets when lean vs overweight or have type 2 diabetes
31:08. Cheat days when on keto diets
34:44. Metabolic flexibility/adapting to different diets
38:01. Keto diets and exercise metabolism/performance
43:10. Energy not produced as quickly from fat vs CHO
45:09. Endurance perf not better on keto diets vs high CHO diets
47:00. Controversies re keto diets and ex perf
49:25. Keto proponents arguments against high CHO
51:25. If not an elite athlete probably don’t need to pack in CHO
53:15. Keto may help overweight recreational sports people
54:26. Long term keto diets and health
57:07. CHO ingestion in keto adapted athletes
59:06. Very low RERs in keto adapted during intense exercise
1:02:30. Ketone supplements and exercise: types/rationale
1:04:58. Ketone supplements and exercise performance
1:07:58. Combined CHO plus ketone supplements and ex perf
1:09:13. Combined keto diet plus ketone supplements and ex perf
1:11:33. Ketone supplements and glucose tolerance/inflammation
1:15:01. Ketone supplements before and during exercise
1:15:58. Liver/beta cells and blood glucose regulation
1:18:12. Takeaway messages
1:23:23. Outro (9 secs)
Inside Exercise brings the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9).
Connect with Inside Exercise and Glenn McConell:
Twitter: @Inside_exercise and @GlennMcConell1
LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460
ResearchGate: Glenn McConell
Email: glenn.mcconell@gmail.com
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