RunKeto.com - We are Running on Ketones. This is not a typical story; we are endurance athletes at different stages of our lives, who are experimenting with a low carb Ketogenic diet. We are not doctors or scientists, just athletes. Anthony is the youngest and the fastest, age 20, and prefers ultra road running. Eric (ZoomZoom), age 27, is ukulele playing mixed distance runner. Dan (SKA Runner), age 42, is new to running, prefers mountains ultras, and a bit of a computer geek. Bob(uglyrnrboy), age 54, prefers mountains ultras and loves to tele ski. This site, www.RunKeto.com, will document our journey as endurance athletes implementing a low carb ketogenic diet in to our lives. Please feel free to contact us with any questions you have about our experiences.

What is a Nutritional Ketosis Diet? []

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fuelling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. This elevated level of ketone bodies in the blood is a state known as ketosis.

READ DIET / MEDICAL / ATHLETIC DISCLAIMER . . . []

The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. RunKeto.com makes no representation and assumes no responsibility for the accuracy of information contained on or available through this web site, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. RunKeto.com does not recommend, endorse or make any representation about the efficacy, appropriateness or suitability of any specific tests, products, procedures, treatments, services, opinions, health care providers or other information that may be contained on or available through this web site. RUNKETO.COM IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION, SERVICES OR PRODUCTS THAT YOU OBTAIN THROUGH THIS WEB SITE.

Ask us a Question . . . []

Interview with Dr. Lagakos

Dr. Lagako's blog covers many of these topics in depth with citations to sientific research. I suggest reading some of his latest articles on the relationship between urine and blood ketone values in regards to circadian rythms and also his article on gelatin . http://caloriesproper.com/

Interview: Listen to this episode
Download this episode (right click and save)

Here is a summary transcript of the interview:

0:00 In your book you describe several situations in which a calorie is not a calorie. I found the discussion of HGH particularly fascinating, yet you do not recommend it as a fat loss supplement. Why not?

A group of patients take HGH and regardless of the amount of calories it favorably affected nutrient partitioning. More calories went into building muscle and less into storing fat. The example was used to demonstrate that nutrient partitioning is very important and mediated by hormones. HGH has a lot of use in treating conditions but may not be good for those that are already healthy and already engaging in regular exercise. High intensity exercise is a known stimulus for natural HGH. Adding HGH might not add extra benefit. There are not many studies on athletes. Just stick with high intensity exercise until more research is done on athletes.

2:02  It appears that Nicotine has similar body re composition properties as HGH although perhaps it works on different pathways. Any thoughts on using nicotine patches as a fat loss aid?

Nicotine would be a vitamin if it were not addictive. It does have a lot of beneficial effects on cognition. It is a potent anti inflammatory agent. It improves insulin sensitivity. The strongest aspect is its ability to help attenuate appetite especially in those that are overweight. It might not work as well in an athlete except in improving cognition. It may help prevent post exercise soreness. Tobacco products decrease insulin sensitivity but nicotine by itself does not.

4:20 If you are already eating a ketogenic diet is there any reason to further control blood glucose.

No insulin sensitizing agents are useless to ketogenic dieters. If you are not being exposed to dietary carbohydrates then you have little need for a high level of insulin sensitivity. If you are adapted to a ketogenic diet you insulin sensitivity may decline a bit but that doesn't matter because you don't have insulin spikes without carbohydrates. Berberine, cinnamon, and bitter melon might have benefits reducing oxidative stress but they when it comes to the ability of managing blood glucose levels it doesn't matter to low carb keto dieters.

5:51 What is the mechanism of the insulin sensitivity agents?

There are a couple different. Some work on the amylase enzymes to prevent the digestion others act at the insulin receptor to dispose of the carbohydrates faster. There is a wide spectrum of mechanisms.

6:20 You push a lot of protein in your book. There is a big concern about too much protein kicking you out of ketosis. Is there a use for the blood sugar controls to prevent this?

These are two different issues. Consuming too much protein will not raise blood blood glucose levels. When you eat protein above your minimum requirements amino oxidation will occur in the liver in preference to fatty acid oxidation, which is the main method of ketone production. Also liver glycogen stores will increase decreasing the bodies need to oxidize fatty acids.

8:00 There is discussion by doctors that if you don't have more than 15 or 20 grams of protein in a single serving the amino acids will get used by the gut lining instead of going into the blood stream.

I don't believe that is true. If you have a lower protein intake the body will try to capitalize on it more efficiently by increasing protein synthesis. The gut does use certain amino acids. Most ingested glutamine will be metabolized in the intestine. Very little of the branch chain will bypass the liver and the intestine and go strait to the skeletal muscle. Other amino acids will be metabolized by the liver.

9:55 If you have all of your protein in one sitting you might stimulate excess amino acid oxidation so it might be better to have two meals of protein instead of one meal. Do you want 10 meals of protein, probably not.

10:20 What about large amounts of protein causing aging.

Protein may stimulate cell turnover and cell growth. When it comes to protein quality in the diet not sure how much high protein effects longevity. Virtually no human studies on the issue.

12:10 You pose a hypothesis our lifespan might be determined by the total calories consumed. Does eating amino acids instead of protein avoid the calorie countdown.

Even the BCAA that are shuttled directly to the skeletal muscle have calories and energy.

13:50 What about cold thermometers revving up your metabolic engine and aging you faster?

I'm not an expert in this at all. You can increase your brown adipose tissue by doing it. Some athletes do it but the data is very mixed. Most studies use very different CT protocols and give very different results. It could be helpful but should not be giving a blanket endorsement.

15:10 Are you increasing the mitochondrial density by doing CT?

You could be. The response of the mitochondria to the cold is increase uncoupling which could cause some oxidative stress down the line. The ketogenic diet will increase the number, function, and quality of mitochondria. Especially after 3 months. You will no longer be tired, you can do high intensity workouts and have increased endurance. The primary mediator of that is the affect of the diet on the mitochondria. From an athletic perspective the keto adapted state is critically dependent on the mitochondrial response.

16:50 After keto adaptation it seems that the actual BHOB values don't matter as much to how you feel and perform. Is that because you are running directly off of free fatty acids.

You should still be using ketones for some things. Your brain will still be oxidizing ketones. The urine ketone strips are a little iffy. You should register above 1 mM if you've adapted. The best measure of adaptation is how you feel and perform.

18:40 Do you know of any other quantitative measurements?

The blood meters are pretty good. Urinary a distant second.

19:00 Deep ketosis?

The number one factor in the level of ketosis and how easy getting in is patient history. The duration you've been on the diet. It is a direct reflection of their mitochondrial performance.

20:20 Calorie math?
Probably more than 4 lbs of muscle has been formed in 1 month where 15 lbs were gained on a ketogenic diet. Water weight gained would be low because you are ketogenic. Being an ketogenic athlete does amazing things for nutrient partitioning.

21:40 What about salts after the transition period?

When you switch to low carb it involves abandoning industrial processed foods which have a lot of salts. Without the carbohydrates you don't have much insulin which means you waste body salts a bit. This is magnified in a ketogenic state.

23:02 Insulin is more fat promoting than muscle building.

If you infuse just a small amount of insulin cells will completely stop fatty acid utilization. This small amount of insulin is much smaller than the amount required to build muscle or store salts.

23:50 What about gut function and thyroid function.

Gut stuff isn't in the book. Gut biome thrives on carbohydrates which are absent on a ketogenic diet. This doesn't bode well for gut health. The patch for this is fermented foods like sauerkraut, pickles, kefier. If you experience gut problems, bloating or constipation you really should consider fermented foods.

26:44 I started on a resistant starch protocol from feedtheanimal blog. Take potato starch with the fermented foods as prebiotic. Mix the PS with MCT oil. If I don't have gut health issues no reason to do it?

If you don't have gut health issues don't supplement. Only needed if there is a concern.

28:07 Talking about thyroid. Carbohydrates are not necessary. If you have symptoms of hypothyroid it is because of energy deficit. Keto diets are notorious for spontaneous energy reduction. Adequate calories and fat with weight maintenance should not be experiencing thyroid issues.

30:20 The healing properties of ketones seems to be incredible. Ketone salts are very interesting.

I just did a blog post about that in a recent blog post. When you infuse ketones into cells there is a huge increase in power output. Ketones are a super fuel.

32:15 If you want to experiment with the ketogenic diet you have to go longer than a month. The first week is difficult and athletic performance will take a hit.

33:20 What about re-feeds?

Carb re-feeds are unnecessary aside from emotional or psychological support. If you are in an energy deficit for too long you might want to ensure you get adequate calories.

34:47 I've avoided libido issues by eating a lot every 14 days or so.

Females might experience amenorrhea and may not cycle which is a normal response to energy deprivation. There are a few intervention studies I've posted on my blog. Testosterone levels increase with saturated fat.

37:20 Do you follow the lipid issues with low carb diets?

Trigs go down with decreased carb intake.

39:10 I prefer zetia to statins for cholesterol lowering drugs. I think high HDL is most improtant.

My personal quest is to remove omega 6 from my diet.

40:00 The benefits of that alone are tremendous. These oils are usually oxidized before consumption. Raw nuts probably are not so bad. Its better to get rid of vegitable oils.

41:02 Have you heard the theory that omega 6 are pro inflation resolution?

The major mediators are going to be the omega 3 from fish. There have been cell and animal studies about omega 6 but I think it will be omega 3s. I don't see a need for omega 6 in the diet.

43:22 Saturated fat is quite resistant to oxidative stress, so it is a good way to reduce oxidative stress in the body.

43:40 May readers send you questions.

I'm on twitter at caloriesproper you can email me at drlagakos at gmail or you could go directly to the website and leave a comment.





15 comments:

  1. Great post & thanks for sharing. Been keto for a couple months & thinking about increasing calories (as suggested) to increase energy levels. Wondering if this will help regain the lost speed too ....

    ReplyDelete
    Replies
    1. The biggest thing is getting past that 1 month mark. After then, speed should come back... but increasing protein intake might help, too.

      Delete
  2. Excellent post!!! I have learnt many things form here. I have also website where you can visit and pass your pleasure time. In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit. To get more information, visit here……………
    diets that work

    ReplyDelete
  3. Hello there, I found your blog via Google while looking for a related topic, your site came up, it looks good. If you want to get more amazing info, You can find it from this link Kito Diet

    ReplyDelete
  4. Positive site, where did u come up with the information on this posting?I have read a few of the articles on your website now, and I really like your style. Thanks a million and please keep up the effective work. arabic transcription services

    ReplyDelete
  5. House cleaning company in Hail represents the best and ideal solution for specialized and distinctive cleaning of all pieces of furniture and house rooms no matter the number of floors of the house and the number of rooms, where we work through a team trained on modern methods of cleaning using the latest steam cleaning machines that give outstanding results in cleaning sofas, boards, carpets and rugs It is also used to clean curtains and furnishings.Ceramic floors, chimneys and hoods are cleaned from hard fat stains and rust stains safely and completely.We also provide marble polishing services by providing the latest Italian marble polishing machines with the best types of detergents Its excellent cleaning and disinfecting houses cleaning company examples in Hail is the best choice and cheaper.
    شركة تنظيف بحائل
    شركة تنظيف فرش بحائل
    شركة تنظيف مجالس بحائل
    شركة تنظيف سجاد بحائل
    شركة تنظيف منازل بحائل
    شركة رش مبيدات بحائل
    https://www.raya-hail.com

    ReplyDelete
  6. Al-Najah Company is one of the most distinctive things about Al-Ahsa cleaner company. Cleanliness of furniture, and some individuals are responsible for the operation of devices, whether pumping devices or suction, and there is a team responsible for the process of sterilization air conditioners , Our team is considered one of the best teams because of its vast experience over many years in this field, skill and high efficiency, and fast and perfect performance. The nature of the work of the team and what may be seen when carrying out its mission, and we have a team of women to be at the service of our valued customers so as not to worry about the entry of the team of men to come home in the presence of women and housewives.
    شركة تنظيف بالاحساء
    شركة تنظيف مكيفات بالاحساء
    شركة تسليك مجارى بالاحساء
    شركة مكافحة حشرات بالاحساء
    https://www.a-lnagah.com

    ReplyDelete
  7. Welcome to the official website of our company to clean apartments, houses, villas and shops in Saudi Arabia This is because we are the best home services company at the moment and by the testimony of our valued customers, the workers who work in the company have a very high experience in the field of cleaning in general, as well as we will give you cleanliness of the highest quality and the lowest prices with the testimony of customers, our goal is to satisfy our customers to the highest degree possible and thanks to God always First of all, thanks to the workers and technicians, we were able to satisfy all the customers who contracted with the company and contacted them, because we specialize in cleaning, sewerage and transport of luggage just contact us and you will notice that your house as if it is completely new from the intensity of cleanliness.
    شركة الصفرات للتنظيف بالرياض
    شركة الصفرات لتنظيف الخزانات بالرياض
    شركة الصفرات لمكافحة الحشرات بالرياض
    شركة الصفرات لنقل الاثاث بالرياض
    شركة الصفرات لكشف التسربات بالرياض
    شركة تنظيف بالمدينة المنورة
    شركة تنظيف بينبع
    https://www.cleanriyadh.com/

    ReplyDelete
  8. The task of moving a catcher needs to rely on شركة نقل عفش بالمدينة المنورة It is specialized and has a long history in this field, helping it to carry out the task of transporting the baggage without causing any problems. Among the precautions taken by the company during transport of the luggage are the following: High-quality packaging materials to ensure that no problems are encountered during transport, the luggage is loaded into the car very carefully so as not to be subject to any problems during transportation. The luggage is re-connected to the place where it is transported and the packaging that is placed on the pallet is removed. During transportation. , All the transferred items are written to make sure that there is no defect in the piece, therefore you will ensure the transfer of the baggage without being exposed to any problems during transportation, شركة نقل اثاث بالمدينة المنورة .
    Is characterized by شركة تنظيف بالمدينة المنورة With the experience and efficiency in the task of cleaning, as it uses the best equipment and the latest in addition to many aspects that focus on them to ensure that the cleaning is done to the fullest, and the most important things that you find in the fast service company and nowhere else find the following: It depends on the best detergents that can eliminate stains and smears, follow a certain system in the cleaning task; for this reason it ensures that it reaches the best results, depends on the latest methods such as steam cleaning method which proved its efficiency in the cleaning work, During which to eliminate all germs and The bacteria that are present in the place and maintain the health of the present, possess the best specialized perfumes that you can only find شركة نظافة بالمدينة المنورة.
    that شركة تخزين اثاث بالمدينة المنورة It can store any quantity of furniture even if it is huge. This is because the company owns large warehouses divided into many sections. It packs and puts furniture in cars and is transported to the stores equipped with the highest level and has the latest means of monitoring. شركة تخزين عفش بالمدينة المنورة You will get satisfactory results without having to pay a lot of money in return
    Be aware شركة تنظيف بينبع Cleaning works require the latest equipment for cleaning and the best detergents. This is what it provides to its customers. Therefore, it ensures the results. The company can clean any place, Will t D have شركة نظافة بينبع Discounts and offers can not be found elsewhere
    The task of moving furniture from one place to another can not be done by anything, but it must rely on a specialized company such as شركة نقل اثاث بينبع ، As it will provide you with assurance that the furniture transfer works will be done well and will not be exposed any piece of the pieces to any problems during the transfer of furniture. In addition, it will carry out a comprehensive inspection of all parts before and before the transfer. The best packaging tools are used in this task. you only have to communicate with شركة نقل عفش بينبع .
    Visit our website
    https://www.zeenclean.com/

    ReplyDelete
  9. شركة تنظيف بالمدينة المنورة Is one of the best companies currently located in Al Madinah Al Munawwarah, Saudi Arabia. Since the company started its activities more than twenty years ago, it has endeavored to develop all its services and made sure to provide the best service at the highest level of quality in cleaning and disinfection at the lowest prices possible. The company believes that the company's employment is a mirror that reflects the efficiency of the company that boasts of it. The worker must be confident and credible to provide the customer with everything he can provide. JAL cleaning and sterilization found in شركة تنظيف منازل بالمدينة المنورة .
    شركة نقل اثاث بالمدينة المنورة Providing customers with transportation services of furniture and furniture and storage of furniture using the latest methods and methods and modern techniques and trained workers and freight cars specially equipped to transport furniture and clothes to anywhere inside or outside Medina, customers often need a city to transfer furniture to move furniture from their offices or homes Or their companies to new places but are afraid of their loss of damage or loss, but our company guarantees its customers to complete the transfer process safely and safely without being exposed to any piece of fracture or loss as the company provides a service to lift and download furniture using a hydraulic winch The only available within شركة نقل عفش بالمدينة المنورة .
    شركة تنظيف بينبع The company's services include all kinds of services needed by customers such as house cleaning services, apartments, cleaning services for ground and upper water tanks, cleaning of palaces and cleaning services for hotels, residential complexes, mosques, parks, facilities and others. Types of Services The main governmental and private bodies cooperated with the cleaning company in Yanbu. Our company has provided them with the most complete image that has impressed them and increased their confidence in the skill and efficiency of our company and its employees. P safe and effective when providing various cleaning services such detergents, but inside there is no شركة تنظيف منازل بينبع .
    شركة نقل اثاث بينبع Is one of the largest furniture transport companies in the city of Yanbu, which is known for providing services at the highest level and the company always offers offers and discounts and wonderful offers on the cost of services and this is what surprises customers and make them always put them the only choice for them, we have a professional team of carpenters who oversee the distinguished operations Dismantling and installing furniture and repair and maintenance of any fractures, as the company has workers polishing furniture and wooden furniture with effective polishes to remove the dirt from the layers of paint and make the furniture bright shiny like new, after the completion of cleaning the workers of evil Of furniture with materials encapsulates the strength and durability to protect the furniture from the external shocks or natural factors such materials are available only from within شركة نقل عفش بينبع
    Visit our website
    https://fajr-sate3.com/

    ReplyDelete

  10. Due to the level of quality provided by our company Al-Safa Company in Al-Ahsa شركة تنظيف بالاحساء of cleaning and cleaning services of air conditioning and sewage and insect control on all household services that we do,شركة تنظيف مكيفات بالاحساء and taking our prices suitable for all segments of society, has become the best and most important company in the field of cleaning. شركة تنظيف خزانات بالاحساء In order to maintain our success and progress, the company strives to continue along the same lines, through continuous development and the constant pursuit of following all that is best for the masters of customers. شركة مكافحة حشرات بالاحساء So, never hesitate our dear customer to contact us if you want daily, weekly or monthly cleaning for your home, your garden or your company, شركة تسليك مجارى بالاحساء or even want any kind of cleaning services, we will promptly meet your request with perfect quality and low cost .
    شركة الصفرات لكشف التسربات بالرياض
    شركة الصفرات للتنظيف بالرياض
    شركة الصفرات لتنظيف الخزانات بالرياض
    https://www.al-safaa.com/

    ReplyDelete