March 31, 2020
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Keto 101 – Maintaining a Healthy Metabolism

I think that there’s potential
therapeutic value in exogenous ketones as we age. Really on two main
aspects–one is around the control of blood sugar responses to the ingestion of
carbohydrate containing meals and also around the potential anabolic or anti-catabolic
effects in support of exercise training or the opposite which would be periods
of inactivity I think there’s circumstantial evidence
in terms of pathways that ketones activate in terms of evidence that’s
been generated mice will be very promising for both of those application so it’s just a case of when the human studies start So the exogenous ketones,
particularly beta hydroxy butyrate, will activate anabolic signaling within
muscle, that’s been well established, but they also belong to the muscle breakdown
pathways within muscle. Again, this has only really been demonstrated well within broad rodent models or cell models, but obviously the next step would have to be
to take them to human trials. So healthy metabolism is referring to your resting metabolic rate and the major determiner of your metabolic rate is the amount of
muscle that you have. So anything that you can do to maintain your muscle size, and function will be of help and so that involves obviously physical activity, avoiding
long periods of sitting and inactivity, and then potentially a higher protein diet
would also benefit the dimensions of muscle mass. The most important factor in muscle health as we age isn’t actually protein intake, it’s exercise quantity and type as well so if you’re talking about specific
fiber types and fast and slow we do lose more fast twitch as we age and so the
advantage of doing resistance exercise and more sprint type activities and
balance type activities and explosive movements that’s all working on those
type 2 fibers–so they would be the ones that i’d aim for first and the diet
supports that so the latest research whether it’s done in athletes or the elderly, I would say that most people need about fifty percent more than the
current RDA so for an average individual that works out as needing around about a
hundred grams or so of protein per day but that work has been done in non-ketogenic
states and there’s a suggestion that actually the ketogenic diet can be–can
have effects that preserve muscle. In other words, you’re more sensitive to the amount of protein that you consume. So at the moment I would say that people
definitely need to consume more protein than the RDA to maintain muscle, but
whether the effect of being on a ketogenic diet modifies that quantity
that’s an open question. The exogenous ketones are both anabolic and potentially an anti-catabolic and they’re both two important elements to
the overall muscle balance equation so To be continued I suppose.

Randall Smitham



  1. Bladey TTV Posted on September 6, 2019 at 4:28 pm

    Hellooo!!! Happy Friday! 🥰

  2. Ethan Godwin Posted on September 6, 2019 at 10:23 pm

    Great content and as always appreciated