Did you know your body can run on two different types of fuel? Glucose OR Ketones (but not both at the same time ... whaaaaaaat?)

Don't worry, I didn't either, that's why in today's video I summarize what I have learned so far about the ketogenic diet, why I am going to give it a shot, and what that means (what do I have to do/eat?).

For those who are not able to watch the video I have included the text (the "first principles") that I derived from the video with some additional notes below which should give all the pertinent information you need to begin thinking about the ketogenic diet and becoming keto-adapted. For those interested in listening to the audio-only I have included that below the video.

Audio only:

The Ketogenic Diet

What? A diet that contains a macronutrient ratio that mimics fasting: high fat, moderate protein, low carb

Ketosis: When fat becomes the body's preferred fuel (as opposed to sugar/glucose)

• How? Traditionally 5-7 days of fasting (NO THANKS)
• Now: ketone supplementation plus a ketogenic diet

Why? Re-frame: There are two diets; 1. The Glucose Adapted Diet (GAD) and 2. The Keto-adapted Diet (KAD)

• You are already on the GAD, the question is, "Should you be?"

The Glucose Adapted Diet

• leads to insulin-spikes, fat storage, cancer growth, free radical generation, and potentially gluconeogenesis (breaking down muscle to create glucose)

The Ketone Adapted Diet

• stabilizes insulin levels, burns fat for energy, cancer starving, generates fewer free radicals, not gluconeogenic, anti-inflammatory

Medical

• treatment of diabetes, epilepsy, cancer, ALS, alzheimer's, dementia, migraines, bipolar disorder
• long-term studies show minimal risk of long-term harm and likely long-term benefits
• obesity/diabetes study: https://www.ncbi.nlm.nih.gov/pubmed/17447017
• given the number of medical applications, maybe it's not "medicine" it's just a healthier fuel for our bodies

Why for me?

• ENERGY, brain function, overall health
• help deal with a history of chronic fatigue and brain fog
• help guide my dietary behavior, push me to consume fewer carbs and more vegetables
• allow me to take advantage of the well-known benefits of fasting and intermittent-fasting, without the need to fast

SUPPLEMENTS

Exogenous Ketones

#1: KetoOS

• BHB (exogenous ketones)
• powdered medium chain triglycerides (MCTs)-->ketone fuel
• salts to combat diuretic effect of exogenous ketones (biggest risk associated with the diet)
• KetoOS seems like an all around solution for pushing your body into a ketotic state (fasting state) without actually fasting. Consumption of KetoOS (or KetoCaNa) in conjunction with a ketogenic diet enables your body to become keto-adapted (physiologically structured to burn fat and ketones for energy) as opposed to glucose adapted (what you are now, physiologically structured to use glucose as your fuel source).
• appears to be ALL you need to SAFELY enter ketosis without fasting and remain healthy, though supplementing with multi-vitamins is advised just to be sure your body is getting all the nutrients it needs

#2: KetoCaNa

• Like KetoOS but without the MCTs which can cause gastrointestinal distress for some people

Medium Chain Triglycerides

#1: C8 (Caprylic Acid)

• fastest conversion to ketones, i.e. fastest increase concentration of ketones in blood-->push body into ketosis faster
• fastest to metabolize in the brain, so ideal for improving cognitive function
• minimal gut irritation

#2: C10 (Capric Acid)

• slower conversion to ketones than C8
• not as good brain fuel (less noticeable cognitive effects)
• cheaper than C8

Ketone Concentration Testing Methods (for determining if you are in a ketotic state)

#1: Smackfat Ketone Strips: $11

• urine testing
• cheap
• loses accuracy once keto-adapted

#2: Precision Xtra: $107

• blood testing
• maintains accuracy

Additional Resources

• Best all-around resource: Ben Greenfield's How to get into ketosis
• More to listen to: Dom D'Agostino on the Time Ferriss Show
• Dr. Peter Attia