[Ketones] How to Use Exogenous Ketones to Improve Cognitive and Athletic Performance w/ Dr. Latt Mansor, Dan Garner, Anders Varner, and Doug Larson #706
Aug 2, 2023
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On this podcast, Dr. Latt Mansor and Dan Garner join the hosts to discuss the benefits of using exogenous ketones for cognitive and athletic performance. They debunk marketing gimmicks surrounding the keto diet and explore the advantages of ketones as an alternative fuel source. They also delve into optimizing peri-workout nutrition, the benefits of ketones for anaerobic exercise, and finding the optimal balance and personalization in using the ketogenic diet and exogenous ketones.
Exogenous ketones can improve cognitive and athletic performance, aiding in endurance exercise and potentially benefiting brain health.
Ketone supplementation can enhance anaerobic performance, increasing power, velocity, and reducing fatigue.
Deep dives
Benefits of Exogenous Ketones for Cognitive and Athletic Performance
Exogenous ketones, such as Ketone IQ, can be used to enhance cognitive and athletic performance. The research lead at HVMN, Lat Mansour, discusses the benefits of exogenous ketones for various purposes. He explains that ketones have been studied extensively in endurance exercise, showing both improvement and non-improvement in performance depending on the protocol. Moreover, ketones have been found to lower blood glucose levels, making them beneficial for individuals who are metabolically unhealthy or prediabetic. Ketones also have potential benefits for brain health, as they can increase brain network stability and may help with traumatic brain injury. The optimal dose for ketones is recommended to be between 1 to 2.5 millimolar. It's important to note that individual responses to ketones may vary, and a personalized approach is needed to determine the ideal balance of carbohydrates and exogenous ketones for each person's specific goals and needs.
Exogenous Ketones for Performance Enhancement During Anaerobic Exercise
While exogenous ketones have traditionally been associated with endurance exercise, recent studies have shown potential benefits for anaerobic exercise as well. Research has indicated that ketone supplementation can lead to an increase in peak power, average power, and velocity during anaerobic activities. Additionally, participants on exogenous ketones experienced less fatigue compared to those on a placebo. It is hypothesized that ketones may have a cognitive effect, such as reducing the perception of pain, leading to improved anaerobic performance. However, more research is needed to fully understand the mechanisms involved. The combined approach of exogenous ketones and carbohydrate intake is recommended for peri-workout nutrition to optimize performance.
Understanding the Differences: Endogenous vs. Exogenous Ketones
Endogenous ketones are produced within the body when glucose stores are low, typically due to fasting or following a ketogenic diet. Exogenous ketones, on the other hand, are ingested externally as a supplement. While the molecular structure of ketones is the same regardless of the source, there are differences in their origin and duration of effect. Endogenous ketones can provide a sustainable source of ketones, while exogenous ketones offer a temporary increase in ketone levels. Exogenous ketones like Ketone IQ from HVMN provide a transient increase in blood ketone levels, typically reaching a maximum of 2.5 millimolar. The optimal threshold for therapeutic and performance benefits is considered to be between 1 to 2.5 millimolar. It's important to note that the effects and benefits of ketones can vary between individuals and may require a personalized approach.
Considerations for Ketosis: Ketogenic Diets and Exogenous Ketones
The choice between following a ketogenic diet and using exogenous ketones depends on individual goals and preferences. A ketogenic diet can be effective for metabolic health and weight loss, especially for those with glucose metabolism issues. However, it may require strict dietary restrictions and monitoring ketosis levels. Exogenous ketones, like Ketone IQ, provide a more flexible approach as a supplement to enhance performance or experience cognitive benefits. By combining exogenous ketones with carbohydrate intake, individuals can maintain metabolic flexibility and optimize performance. The decision between a ketogenic diet and exogenous ketones should be based on personal goals, metabolic health, and individual response to different dietary and supplementation approaches.
Dr. Latt Mansor holds a PhD in Physiology, Anatomy and Genetics from the University of Oxford, where his research focused on the metabolism of the type 2 diabetic heart in hypoxia.
He also holds an M.A. (Columbia University) and B.Sc. (Hons) (University of Nottingham) in Biotechnology. He is a world expert in physiology and metabolism, and consults with elite sport, military, clinical and research organizations.
His interest in diabetes and cardiovascular disease stemmed from the high prevalence of those diseases in both his parents’ families.
He then developed interests in metabolism and exercise during his undergraduate years as he created a mathematical model of adipose tissue (fat) metabolism for his final year project. He then researched using exercise as an intervention for sarcopenia, muscle loss due to aging, for his Master’s thesis.
Along his journey of acquiring more knowledge on metabolic health and physiology, he started applying his findings in his daily life to strive for better health and to prove that genetic disposition to chronic diseases is not the entire equation. Epigenetics and lifestyle choices have been proven to change the trajectory of disease progression or in some cases, even reverse it!
To learn more, please visit rapidhealthreport.com to see Dr. Andy Galpin and Dan Garner do a free lab, lifestyle, and performance analysis.
