Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman
Sep 11, 2023
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Dr. Hunter Waldman, a metabolic flexibility expert, discusses the factors influencing metabolic flexibility and introduces the lesser-known supplement Astaxanthin. They explore the cognitive benefits of ketone esters, the power of astaxanthin, and the differences between fish oil and krill oil for cognitive function. They also touch upon the speaker's experience with social media, upcoming episodes, and the Physiologic Flexibility Certification program.
Ketone esters show promise in boosting cognitive performance and fatigue resistance.
Astaxanthin supplementation offers potent antioxidant benefits and supports muscle function and fat oxidation.
Metabolic flexibility involves maintaining homeostasis and adapting to different metabolic demands through interventions like exercise, nutrition, and stress management.
Deep dives
Ketones and Metabolic Flexibility
Ketones, especially ketone esters, are being studied for their potential to enhance performance and cognition under conditions of fatigue. Ketone esters can induce a state of ketosis within 15 to 20 minutes of consumption. Recent research is examining the effects of ketone esters on physical and cognitive performance, particularly in trained individuals. Studies have shown improvements in cognitive measures following the ingestion of ketone esters, especially when combined with carbohydrate intake. Further research is needed to explore the potential benefits of combining ketone esters with other substances, such as caffeine.
Astaxanthin: A Powerful Antioxidant
Astaxanthin is a carotenoid with potent antioxidant properties. Unlike other carotenoids found in fruits and vegetables, astaxanthin is primarily found in crustaceans, microalgae, yeast, and salmon. It is known for its ability to prevent oxidation and protect muscle tissue. Astaxanthin is especially effective in scavenging and neutralizing free radicals in various parts of the body, including mitochondria and cell membranes. Research has shown that astaxanthin supplementation can improve muscle function and increase fat oxidation. It is a unique carotenoid that has greater antioxidant abilities than other carotenoids and does not become prooxidant at high doses.
Metabolic Flexibility: An Expanded Perspective
Metabolic flexibility is no longer limited to substrate oxidation during exercise but encompasses various stressors and adaptations in the body. It refers to the ability to maintain homeostasis and adapt to different metabolic demands under different conditions. Factors such as psychological stress, physical stress, and sleep can influence metabolic flexibility. Understanding metabolic flexibility involves considering the concept of adaptive homeostasis, the modulation of different physiological systems to enhance the body's resilience. The focus is on improving mitochondrial health and efficiency through practical interventions like exercise, nutrition, and stress management.
Physiological Dynamics and Human Adaptability
The adaptability of the human organism is a fascinating topic, highlighting the body's ability to respond to various stimuli and maintain function even in challenging circumstances. From the ability to oxidize different fuels efficiently to the range of variables that influence physiological responses, understanding human dynamics and adaptability provides valuable insights. Factors like oxidative stress, free radicals, antioxidants, and cellular interactions all play a role in shaping the body's adaptability. The study of physiological dynamics helps uncover ways to improve resilience and optimize human performance.
The Benefits of Astaxanthin as an Antioxidant
Astaxanthin is a powerful antioxidant that has shown impressive benefits in upregulating mitochondrial antioxidants, mitigating oxidative stress, and protecting against excessive free radical production. Research has demonstrated that it does not impair exercise training adaptations, and in fact, can enhance them. In a study comparing high-intensity interval training (HIIT) with and without astaxanthin, the group with astaxanthin experienced cool adaptations, while the HIIT-only group experienced oxidative stress and regression. Astaxanthin has also shown potential in enhancing cognitive function when paired with fish oil, although the mechanisms are not yet fully understood.
The Importance of Fish Oil and Astaxanthin for Health
Fish oil and krill oil both provide the beneficial fatty acids EPA and DHA, but krill oil's phospholipid form offers increased bioavailability to cells. However, research suggests that the combination of astaxanthin and fish oil enhances the effects, particularly for cognitive function. While krill oil contains a small amount of astaxanthin, it may not be meaningful enough for notable benefits. Therefore, fish oil is recommended, especially for individuals over the age of 35 or those with dyslipidemia, cardiovascular disease markers, or elevated inflammation. Taking astaxanthin as a dietary supplement is recommended due to the high amounts needed from natural food sources like salmon. Astaxanthin plays a crucial role in skin health, as it protects against oxidative damage, supports collagen synthesis, and helps rebuild broken-down skin. While more research is needed on its potential impact on concussions, astaxanthin's ability to penetrate the blood-brain barrier and stabilize mitochondria suggests it may be beneficial for mitigating inflammation and supporting recovery.
On this episode of the Flex Diet Podcast, Dr. Hunter Waldman and I discuss the factors that influence metabolic flexibility, from exercise to stress and sleep, and illuminate how these elements can shape your metabolic journey. We also explore a supplement you might not have heard of - Astaxanthin.
This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again on September 18, 2023, I talk about the body’s homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.
Episode notes:
[12:25] Hunter's podcast
[16:47] About Hunter's research
[21:26] Compare cognitive benefits of ketone esters
[29:31] Exploring ketone esters
[37:59] Metabolic flexibility and adaptability
[51:08] The power and benefits of astaxanthin
[1:02:39] - Fatty acids, fish oil, and astaxanthin
"Dr. Waldman’s research interests center around exercise and nutrition interventions to modify various aspects of health (e.g., inflammation, oxidative stress, etc.), metabolic flexibility, and performance in various populations (e.g., tactical populations, females, and clinical). He is actively involved in the National Strength and Conditioning Association and is a former sweat scientist for the Gatorade Sports Science Institute. Outside of academia, Dr. Waldman actively trains in Brazilian Jiu-Jitsu and enjoys all things outdoors with his wife and their miniature Schnauzer."
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