Optimizing Fat Loss with Breath Ketones, High Protein Keto, Ketosis Supports The Mitochondria: Dr. Dom D'Agostino
Feb 12, 2024
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Dr. Dom D'Agostino, an expert in ketosis, discusses measuring fat burning with breath ketones, the benefits of being fat adapted and ketones for mitochondria, intermittent fasting, the optimization of ketogenic diets, metabolic flexibility, and the phenomenon of lean mass hyper responders and elevated LDL cholesterol levels.
Ketones support the mitochondria by reducing oxidative stress and enhancing mitochondrial efficiency.
Individuals show variation in ketone ratios, which may be influenced by factors such as athletic activity and caloric deficit.
Designing specific ketogenic diets with strategic fatty acids, optimal protein levels, and electrolyte supplementation can optimize body composition and prevent chronic diseases.
Effective body recomposition requires tracking biomarkers, including protein intake, calories, and ketones, to ensure sustainable weight loss and prevent metabolic damage.
Deep dives
Ketones and the Mitochondria: Enhancing Energy Production and Reducing Oxidative Stress
Ketones play a crucial role in supporting the mitochondria, the powerhouses of our cells. They reduce oxidative stress by preventing the overproduction of reactive oxygen species (ROS), such as superoxide anions. By bypassing the first step of the electron transport chain, ketones lower the free radicals generated during energy production. Ketones also activate uncoupling proteins, which help dissipate the bio-electrical differential across the mitochondrial membrane and reduce oxygen free radical generation. Additionally, ketones enhance mitochondrial efficiency, increase mitochondrial biogenesis, and improve the redox potential of the mitochondria. However, more research is needed to fully understand the dynamics of ketone ratios, redox signaling, and how they influence energy metabolism and fat burning.
Understanding Ketone Ratios and Individual Variations
One interesting observation is the variation in ketone ratios among individuals. Some people may have a beta-hydroxybutyrate (BHB) to acetoacetate ratio of 1:1, while others may have a ratio of 5:1. Athletes and those in a caloric deficit tend to show higher tissue uptake of ketones, leading to lower levels of BHB in the blood relative to acetoacetate and higher breath acetone levels. This may be due to upregulated transporters and an enhanced metabolic machinery in these individuals. However, further research is needed to fully understand the underlying mechanisms and individual responses.
Designing an Engineered Ketogenic Diet for Optimal Results
An engineered ketogenic diet can be designed to maximize the benefits of ketosis. It includes strategic fatty acid composition, such as DHA, EPA, and MCTs, to elevate ketone production. Incorporating optimal protein levels based on individual caloric needs and goals is important, with a range of 20% to 40% considered. Beta-hydroxybutyrate electrolytes, including sodium, potassium, calcium, and magnesium, can be supplemented to further enhance ketone levels. Additionally, incorporating plant-based phytonutrients, like sulforaphane and spirulina, can provide additional benefits. This approach of designing specific ketogenic diets tailored to therapeutic goals shows promise in optimizing body composition and potentially preventing chronic diseases.
The Importance of Further Research
While there is compelling evidence for the benefits of ketones and ketogenic diets, further research is needed to fully understand the mechanisms, individual responses, and optimize therapeutic applications. Studies focused on liver metabolomics, tissue-specific metabolomics, and redox signaling are essential to deepen our understanding. Through these efforts, we can uncover ways to improve ketone ratios, enhance mitochondrial function, and unlock the full potential of ketosis for various health goals.
The Benefits of Optimizing Diet and Ketosis
Optimizing diet and incorporating high levels of protein and ketosis can have a satiating effect, improve body composition, and enhance metabolic and cardiometabolic markers. Building muscle is important for overall health, including bone strength, as muscle strength is directly correlated with bone mineral density. Calcium is important for bone health, but weight-bearing exercises and proper intake of calcium and vitamin D are crucial for depositing calcium into the bones. Body recomposition, achieved through diet and exercise, offers numerous health benefits beyond vanity, such as cardiometabolic improvements and preventive effects against hereditary conditions.
Importance of Tracking Biomarkers and Caloric Control
Tracking biomarkers is essential for effective body recomposition. Under dieting conditions, protein becomes even more important for fat loss while preserving lean body mass. While on a ketogenic diet, it is crucial to track macros, calories, and even independent biomarkers like ketones, as the misconception exists that calorie counting is unnecessary. Calories intake should be controlled to ensure a mild caloric deficit and prevent metabolic damage. Incorporating diet breaks and adjusting calories based on regular weight monitoring ensures sustainable weight loss and prevents overindulgence and potential rebound effects.
Metabolic Flexibility, Sugar Reduction, and the Role of Supplements
The majority of the health benefits associated with biohacking supplements can be obtained by achieving a healthy metabolic state through carbohydrate reduction and ketosis. By limiting carbohydrate intake to a reasonable level and incorporating fibrous carbohydrates, individuals can improve multiple metabolic markers and enhance mood. Sugar reduction, especially from sugar-sweetened beverages, is a critical step towards better overall health. Supplements can play a minor role, but the focus should be on natural dietary changes and enjoyable physical activities, along with mental health considerations and the reduction of processed food intake.
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This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions.
Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.
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