Ketones: not as Important as Metabolic Flexibility

Great podcast with Alessandro Ferretti (https://www.alessandroferretti.co.uk/) where we discuss everything from Ketosis, Metabolism, Fasting/TRF, Fat, and more.

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—————————————Show Notes———————————-

01:31 Being in ketosis does not lead to being metabolically flexible.
02:12 The more flexible your metabolism, the healthier your metabolism.
02:16 A side effect of metabolic flexibility is weight loss.
03:56 Some of us bring in a caloric value below what is needed to store fat, yet we do not lose any weight.
05:05 Over Feeding Study: Metabolically flexible people were overfed for a prolonged period of time, yet they gained little to no weight.
09:03 Water only fasting garners the most benefits.
11:00 Time restricted feeding does not give all of the benefits of fasting. Complete fast is 24 hours water only, nothing of energetic value.
18:04 Ketone esters can be used for a hard workout.
22:13 Reducing carbs will not reduce blood glucose when we over train, under recover or there is some sort of chronic low-grade inflammation.
23:00 It may take months to be metabolically flexible. Ketogenic diet is not for everyone.
31:08 Periodized ketogenic diet has great advantages to use in training. High performance athletes can have prediabetic blood glucose levels.
36:05 Ketogenic diet does not impair HIIT performance. It does not improve it.
41:31 As people transition from a normal diet to a ketogenic diet, a substantial erratic behavior in HRV. Eventually, HRV rises and stabilizes there.
46:08 High performance athletes can have visceral fat of mid 5s and above. These people may do better on a low carb/high fat diet. individuals. A good reason to put an athlete on a ketogenic diet would be to reduce the amount of damage done by burning purely glucose.
48:26 For an athlete who trains keto, adding glucose on competition day, is like rocket fuel.
49:35 Fat is a more energetically efficient fuel. There is more ATP being made and less heat lost.
50:00 Calorie is a measure of heat. When mitochondria make more heat than ATP, it becomes inefficient for energy production, but more efficient for heat.
53:04 There seems to be less damage produced from training primarily on fats, with fewer free radicals, less dissipation of heat and more ATP production. Fat is a more concentrated form of fuel. In the same mass, you have the potential for more ATP.
54:24 The calculation based on heat calories may not apply to someone on a low carb/high fat diet who is fully adapted. You can make more energy with less food while still maintaining muscle mass.
01:01:27 Eating little and often is thought to keep blood glucose steady, but that is not reflected in Alessandro’s data as reliable blood sugar management.
01:02:45 Low consistently healthy blood glucose with metabolic flexibility is the goal. The better we adapt, the healthier we are.