In this post:
- my recent n=1 pilot study with an exogenous ketone supplement
- my future plans for using exogenous ketone supplements
What are Ketones?
Ketones, sometimes called ketone bodies, are molecules in your body produced by the breakdown of fatty acids. These fatty acid come from stored body fat or fat that you eat. Your body can use these molecules for fuel in the same way it uses glucose from the breakdown of carbohydrates.
Advantages of Ketones
Using ketones for fuel has several potential advantages. They produce less carbon dioxide and use less oxygen per unit of energy produced. Your body can do more with less–higher fuel efficiency.
Another advantage is that your brain can use ketones which makes you feel mentally energetic even if your blood sugar drops from carbohydrate depletion. This leaves more glucose to be used by your working muscles.
Glucose is needed at your highest running speeds and intensities. Having ketones available lets your body best utilize both fuel sources, like a hybrid car. You have the gasoline (glucose) for when you need a quick burst of acceleration and the ketones (electricity) when you need long, steady and efficient energy.
Exogenous Ketones
Under normal conditions, ketones come from the breakdown of fat. Your body generally won’t break down fat into ketones unless you fast , or greatly reduce carbohydrate and protein consumption. These are called endogenous ketones.
This leaves most people with a very uncomfortable transition phase where there isn’t enough glucose to feel good and energetic, and the body hasn’t produce enough ketones yet for energy production.
Because high levels of ketones in the body have protective effect on the brain and nervous system, the military has funded research and development in orally available exogenous ketones. Exogenous means from outside of the body.
Dominic D’Agostino is a leading researcher in this area if you’d like to dive deeper.
Recently, exogenous ketones, have become commercially available as a fuel source. I became intrigued when I was asked to try a product containing these molecules. Keto-OS is the name of the product I tried. Click here if you want to check it out.
Disclosure: Since the time in November 2015 that I first published this post, I have become a promoter of Keto-OS and the links to the product on this page are affiliate link in which I get paid if you buy. (Updated July 2016)
My Experiment with Exogenous Ketones
The product I tried is a powder that you mix with water and drink. I was advised to start drinking it about an hour before a run. The taste was surprisingly good.
I had heard from an interview with Peter Attia that these ketones tasted horrible. Keto-OS tasted like baby aspirin, not delicious, but palatable enough to drink daily.
I was definitely not in nutritional ketosis when I started. I had Indian food the night before with lots of basmati rice and some naan. After drinking the mixture, I urinated on a keto-stick and there were ketones in my urine, so the mixture definitely was absorbed.
About 30 minutes after drinking the mixture, I felt very energized, especially mentally. The best way I can describe it is the mental clarity and focus of amphetamines without the central nervous system stimulation.
I found myself wanting to enthusiastically share my experience with these exogenous ketones with strangers. I practiced restraint because I’ve found that most people don’t share my enthusiasm for improving their performance, much less optimizing it.
I went for a run and had great endurance with no subsequent energy crash. It kind of felt like a sugar rush with no crash. This makes sense because the ketones are theoretically fueling my body and brain as glucose would, but without the insulin spike and subsequent drop in blood sugar.
Note: I’m a fat adapted runner, so my body is accustomed to using ketones for energy. Others may have a different experience.
The Future of Exogenous Ketone Bodies
Based on my experience, I’m going to do some further experimentation with exogenous ketones to see how they perform during very long runs and higher intensity efforts such as Cross Fit WODs.
I can see this supplement eventually becoming a mainstay for endurance athletes and possibly a weight loss aid due to the appetite suppressing effect of ketones. I think there is great potential as a transitional aid for people using a ketogenic diet to lose weight.
Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel
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