How I Use Ketones
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What questions do people ask about exogenous ketones and why am I talking about them?
I get a lot of questions about exogenous ketones and how I use them. So I thought it would be interesting for me, hopefully interesting to you, to sit down today to talk a little bit about how I personally use exogenous ketones for exercise performance, but also for cognitive performance, which I think is one of the main benefits of why people use exogenous ketones, kind of one of the benefits of exogenous ketones.
I've been using them for a long time, probably for five to six years, and this is a space that I've been interested in for a while. There's a company known as HVMN, Health Via Modern Nutrition. Way back in graduate school, I started working for HVMN, writing blog posts for HVMN, and getting into this space of exogenous ketones. And at the time, HVMN was selling ketone esters, which still exist, sold by other companies. But now ketone, HVMN is kind of now ketone IQ, and they sell 1,3-butanediol. It's a different kind of ketone, a ketone precursor that your body takes, uses to make beta-hydroxybutyrate, the main ketone body. And so I've been following ketones, using ketones for a long time, and The science initially started out in exercise performance.
People were looking at, researchers were looking at, how might these ketones be used during exercise to potentially enhance endurance exercise performance? Because during exercise, we can burn fat, we can burn carbs. Ketones are this sort of alternative or so-called fourth fuel, fourth macronutrient that our skeletal muscles, our brain can use to... create energy, create ATP. So the thinking was that if you can provide exogenous ketones, ketone drinks, something like that, during exercise, that you could potentially spare muscle glycogen, your body would use this, and basically perform better during exercise. There's some pretty interesting literature in the effects of exogenous ketones in exercise performance, but
In the last decade or so, it's been pretty underwhelming, to be honest. Not even enough to justify me saying, you know, I'm going to take these before a race and think that I'm going to race better. Okay, so where does that leave us? Well, there is an emerging literature on exogenous ketones and how they can be used for exercise recovery. I actually just finished recording a podcast with Dr. Lat Mansour from Ketone IQ discussing that study. So that'll be interesting to get out and see people's thoughts on that. There was a recent study published using Ketone IQ. There have been several studies published on using ketone esters for exercise recovery. So this is one of the main reasons that I use them now.
And I wanted to kind of just sit down and talk about the three main ways that I use exogenous ketones because I do use them. I get a lot of questions about them. You know, when do you use them? How many do you use? Do you use them before exercise, after exercise, before sleep? Most of these questions coming from social media because I do post about ketones a lot.
How did I first get involved with HVMN/Ketone‑IQ and what are exogenous ketones chemically?
And full disclosure, I am on the science advisory board for Ketone IQ. I do a lot of work with them. I write blog posts for them. I am a regular Ketone IQ user. I believe in the product a lot, but I am affiliated with Ketone IQ, sitting on the science advisory board, helping to kind of spread the education and the science around ketones. So before I get into everything, full disclosure there, but I do love ketones. I actually just had some myself, the Grave Energy shot. Everybody should try. It's got a little bit of caffeine too, which is always nice. Okay, so how do I use exogenous ketones? The main way that I use exogenous ketones is to help potentially or help promote adaptations to exercise. I do this for two reasons.
So back in 2019, there was a study showing taking exogenous ketones during a three-week period of overtraining or overreaching actually helped prevent some of these overtraining symptoms from developing in cyclists. So when they took a dose of ketones 30 minutes after their workout and then another dose of ketones 30 minutes before sleep, they actually had less overreaching symptoms than a group of cyclists who was doing the same overtraining protocol but not taking exogenous ketones.
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Chapters
5 chapters
1
What questions do people ask about exogenous ketones and why am I talking about them?
0:01–3:00
2
How did I first get involved with HVMN/Ketone‑IQ and what are exogenous ketones chemically?
3:00–7:06
3
What does the research say about using ketones for exercise performance and why the results are underwhelming?
7:06–12:49
4
How can exogenous ketones aid post‑exercise recovery and what recent studies support this?
12:49–19:25
5
What are my three main practical use‑cases for ketones (post‑workout, cognitive boost, intra‑workout) and how do I schedule them?
19:25–26:30