The ketogenic diet is trending up; the low-carb, high-fat diet is gaining popularity as people become more conscious of the carbohydrates and sugars packing food in western diets.
Scientific evidence supports a growing list of benefits of the ketogeneic diet: better blood sugar control, neuroprotection, lower triglycerides. What’s more, subjective reports of improved mental focus and clarity and appetite-suppressing effects, make the diet not only effective for weight loss, but also for sustained cognitive performance throughout the day. But, on top of this, the diet has benefits outside of body composition; growing numbers of athletes are using the keto diet to help with their endurance performance and accelerate post-workout recovery.1,2
For most, partaking in the keto diet involves a pretty radical change to normal eating habits. Ketones are made when the body burns fat;, in evolution, this happened when carbohydrate fuel sources were low, such as during times of fasting or starvation. In order for the body to produce ketones without the need to starve or fast, carbohydrate restriction or elimination is prescribed.
In the early stages, making the switch to keto can lead to difficulties in consuming a balanced diet, and may eventually cause health issues. For example, if mineral intake is inadequate on keto, people often get cramps. Another common problem is the keto flu, triggered in part by low blood glucose (due to carb restriction), while at the same time ketone levels aren’t yet high enough to fuel the brain. Keto diet symptoms can be relieved by using dietary supplements and by making long-term tweaks to balance the diet correctly.
You care about success on the keto diet–otherwise, you wouldn’t be doing it. Whatever your goals are, these supplements can help some of the growing pains associated with early keto dieting.
Supplements to Boost Ketones
Some of the benefits of the keto diet are caused by the presence of ketone bodies (such as beta-hydroxybutyrate or BHB) in the blood. This marks a body that’s in ketosis–considered to be elevated blood ketone levels of 0.5mM and up. Achieving ketosis happens different ways: endogenously and exogenously.
Endogenous ketosis happens when the body produces ketones naturally, like through fasting of dieting. This is usually a long process that can take weeks or months. Exogenous ketosis happens through supplements like HVMN Ketone and can happen almost immediately. Both methods elevated ketone levels in the blood–this can help with keto flu while also providing an energy source.
Ketone levels can be elevated exogenously through supplements. Here are some of the best ones to use.
Medium chain triglycerides, or MCTs, are a special type of fat found naturally in coconut oil, palm kernel oil, and butterfat. They do not contain ketones, instead possessing a fat that’s readily converted to ketones.
Medium refers to the length of fatty acid chains. MCT fatty acids are between six and twelve carbons in length (most dietary fat is in the form of long-chain triglycerides, or LCTs, with greater than 12 carbon atoms). Because of their smaller size, MCTs are easily absorbed by the gut and rapidly sent to the liver where they’re preferentially converted to ketones.3The ketones are then transported from the liver to the heart, brain, muscles, and other organs to be used for energy. MCTs that are not turned into ketones are used as quick energy outright and are far less likely to be stored as fat than longer chain fatty acids.
While many food sources contain MCTs (coconut and palm oil), a purified MCT oil is a more concentrated way to boost your intake.
MCT oil is typically a mixture of different types of MCTs based on the length of its carbon chains. Among the various types of MCTs included in the oil, caprylic acid (an MCT with eight [C8] carbons) is the most ketogenic, meaning it more readily produces ketones.
Preferred brands of MCT oil will list the breakdown of component types on the label. The best brands of MCT oil contain roughly 60% caprylic acid (C8) and 40% capric acid (C10). Better yet are products with 100% C8.4
Supplementing your diet with MCT oil can generate more ketones, and may allow the consumption of more carbs while remaining in ketosis.3 But be warned–too much MCT can cause gastrointestinal distress in some. And MCTs also have a high caloric content, so consuming an excessive amount of MCT to reach ketosis might easily lead to weight gain.
MCTs kickstart ketone production, but only get you to BHB levels of 0.5 – 1mM.4
Want to know if you’re in ketosis?
The only way is to test. We’re receiving a completely new device to test blood ketone levels. Subscribe to know the results when they’re available.
Supplements used to achieve ketosis are considered exogenous ketones–they aren’t produced in the body. Most exogenous ketone supplements consist of beta-hydroxybutyrate (BHB), the main ketone body produced by the body naturally. BHB is also more chemically stable (than the other major ketone, acetoacetate) and easier to formulate into a shelf-stable consumer product.
For those already on the keto keto diet, exogenous ketones can enhance some of the beneficial effects of a keto diet, like decreased appetite, alertness, focus and performance. They can also help you power through the keto flu, related to the transition into keto as your body adapts to using fat as fuel.5
Ketone salts are one type of exogenous ketone supplement consisting of a mineral (sodium, potassium, calcium, or magnesium) bound to beta-hydroxybutyrate to form a salt. Hearing the word “salt,” you might think of sodium chloride (table salt); but in chemistry, there are many types of compounds referred to as salts (including ketone salts).
There are many products that use this type of compound, for example, Keto OS is a ketone salt; sodium and/or potassium are the minerals used to buffer the beta-hydroxybutyrate. Some ketone salt products are fortified with MCT powder, caffeine, carbohydrate, or select amino acids for specific effects.
Few studies have been conducted to evaluate the clinical or performance benefits of ketone salts. Two clinical studies supplementing with BHB salts in children with genetic disorders of metabolism resulted in improvement in neurological symptoms. Maximal levels of BHB were 0.4 to 2.5mM in these studies.6,7
Since ketones can fuel muscle, keto supplements have been evaluated for their potential performance-enhancing effects. In a recent study, BHB salts given to participants before five minutes of continuous cycling induced a shift toward greater burning of fat and less burning of glucose for energy.8,9 However, in a growing number of studies (three to date), the use of BHB salts either has no effect or even impaired performance– ketone levels in this study were relatively low, not exceeding 0.8 mM.8,10,11
Ketone salts can raise blood ketone levels–but come with some side effects. Large amounts of mineral salts are consumed when using ketone salts, which can lead to gut issues.9,12,11 And high salt intake is associated with increased risk of cardiovascular diseases,13 and potential imbalances in mineral levels could develop long-term.
What’s more, ketone salts contain a mixture of equal amounts of two different forms of BHB: D-BHB and L-BHB (learn more here). D-BHB is the predominant ketone naturally generated and burned for energy; L-BHB is produced in insignificant amounts.14 It’s uncertain how the body uses L-BHB. Animal studies suggest that it is not used as a fuel but rather, is used to make fat.15 Or to act as a signal to the body in various metabolic pathways.16,17
Importantly, most ketone salts have not received GRAS (generally recognized as safe) status from the FDA.
Ketone esters are liquids containing a ketone chemically bonded to a ketone precursor. When an ester is broken down in the gut, the ketone precursor is released and travels to the liver, where it’s rapidly converted into another ketone. Ketone esters are like a one-two punch: two molecules of ketones for each molecule of ketone ester.
The ketone body present in esters are either BHB or acetoacetate (AcAc). HVMN Ketone, the world’s first ketone ester drink, contains 100% D-BHB and is approved as a food by the FDA and is World Doping Agency (WADA) compliant. HVMN Ketone can induce ketosis within minutes,18,19 even if you’re not on the keto diet and consuming carbohydrates.
For athletes, ketone esters like HVMN Ketone, provide the body with increased energy levels without carbohydrates.
In fact, BHB in HVMN Ketone has been shown to increase endurance performance.20When taken before or during exercise, D-BHB (the ketone body in HVMN Ketone) is 28% more efficient than carbohydrates alone, helping your body do more work with the same amount of oxygen.21 In one study, cyclists went ~2% further in a 30-minute time trial.20Professional cyclist and HVMN Athlete, Vittoria Bussi, used HVMN Ketone to power her world record-breaking attempt at one of cycling’s most grueling challenges: the Hour.
For recovery, those using HVMN Ketone have seen a decrease in the breakdown of intramuscular glycogen and protein during exercise, when compared to carbs alone.22 It expedited the resynthesis of glycogen by 60% and boosted the signals for protein resynthesis by 2x when added to normal carb / protein post-workout fuel.
Just like there are a few different types of ketone salts and MCTs, there are also different types of ketone esters being researched.
One is an AcAc-based compound, developed by Professor Dominic D’Agostino in Florida. The ester has been tested in animals and has shown elevated ketone levels,5 reduced seizures occurring in response to high oxygen,23 decreased cancer metastasis,24 lowered inflammation,17 and decreased anxiety behaviors.25 While this provides plenty of animal research, human evidence is limited.
To date, there is only one human study of the acetoacetate ester. The study tested the performance effect on cyclists, but the acetoacetate ester made almost all the athletes feel nauseous, so they ended up going slower during the time trial.26 This study highlights the need to undertake proper testing and development of any ketone compound to make sure it is tolerable before testing for performance changes.
Guys, for a start, I am not in any way connected to the product, neither the company behind it. Nor am I a reseller. I just want to share some good experience with you.
As I stated in my another article I have never been a big fan of meditation. I tried it several times, I googled its positives, I knew it is the best and most efficient way to calm down mind, soul and my whole life.
But I just was not patient enough and every time I tried, I failed.
Then I have read about MUSE. The source of information was quite trustworthy to me, so I checked it online. What I have found convinced me to give it a try, although the device was not just cheap (something over 200 EUR / USD).
At first, I thought it is just some fancy gadget with very good marketing.
Since I started to use, I love it.
And trust, me, you do not please me easily, in any way, I am quite demanding person 😉
So, what does MUSE 2 do?
Basically, it comes with iPhone application (called Muse 🙂 ) and it helps you to meditate.
The device itself measures your movement, heart rate, breathing, but most importantly, your brain waves (simply said). Muse is sending data to the app.
In app, you choose your session and start to listen to guided meditation.
The point is – the device and the app communicate instantly and when Muse register that your mind is being distracted, the weather and music you hear from the application, becomes more intense and louder, so you have immediate feedback.
In other words, It is like to be hooked on EEG (electroencephalogram machine), with a meditation guru as a guide sitting next to you, both helping you to feel calm and relaxed.
The app has of course a lot of options and sessions, so you can find the right one, suiting you the best. And it is made in funny, but not intrusive way to keep you coming back to use it and to get used to meditation.
I have been trying this personally for a month, and I can only recommend Muse for everyone who wants to (start) meditate and is failing or does not know how or where to start.
I have to say honestly that this is the only way I know so far, which taught me how to meditate. Thumbs up, guys.
Article from TIME:
The problem is that eating healthy isn’t as easy as popping a pill. For some, healthy foods simply aren’t available. And if they are, they aren’t affordable. So more hospitals and physicians are taking action to break down these barriers to improve their patients’ health. In cities where fresh produce is harder to access, hospitals have worked with local grocers to provide discounts on fruits and vegetables when patients provide a “prescription” written by their doctor; the Cleveland Clinic sponsors farmers’ markets where local growers accept food assistance vouchers from federal programs like WIC as well as state-led initiatives. And some doctors at Kaiser Permanente in San Francisco hand out recipes instead of (or along with) prescriptions for their patients, pulled from the organization’s Thrive Kitchen, which also provides low-cost monthly cooking classes for members of its health plan. Hospitals and clinics across the country have also visited Geisinger’s program to learn from its success.
But doctors alone can’t accomplish this food transformation. Recognizing that healthier members not only live longer but also avoid expensive visits to the emergency room, insurers are starting to reward healthy eating by covering sessions with nutritionists and dietitians. In February, Blue Cross Blue Shield of Massachusetts began covering tailored meals from the nonprofit food program Community Servings for its members with congestive heart failure who can’t afford the low-fat, low-sodium meals they need. Early last year, Congress assigned a first ever bipartisan Food Is Medicine working group to explore how government-sponsored food programs could address hunger and also lower burgeoning health care costs borne by Medicare when it comes to complications of chronic diseases. “The idea of food as medicine is not only an idea whose time has come,” says Dr. Dariush Mozaffarian, a cardiologist and the dean of the Friedman School of Nutrition Science and Policy at Tufts University. “It’s an idea that’s absolutely essential to our health care system.”
Ask any doctor how to avoid or mitigate the effects of the leading killers of Americans and you’ll likely hear that eating healthier plays a big role. But knowing intuitively that food can influence health is one thing, and having the science and the confidence to back it up is another. And it’s only relatively recently that doctors have started to bridge this gap.
It’s hard to look at health outcomes like heart disease and cancer that develop over long periods of time and tie them to specific foods in the typical adult’s varied diet. Plus, foods are not like drugs that can be tested in rigorous studies that compare people who eat a cup of blueberries a day, for example, with those who don’t to determine if the fruit can prevent cancers. Foods aren’t as discrete as drugs when it comes to how they act on the body either—they can contain a number of beneficial, and possibly less beneficial, ingredients that work in divergent systems.
Doctors also know that we eat not only to feed our cells but also because of emotions, like feeling happy or sad. “It’s a lot cheaper to put someone on three months of statins [to lower their cholesterol] than to figure out how to get them to eat a healthy diet,” says Eric Rimm, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. But drugs are expensive—the average American spends $1,400 a year on medications—and if people can’t afford them, they go without, increasing the likelihood that they’ll develop complications as they progress to severe stages of their illness, which in turn forces them to require more—and costly—health care. What’s more, it’s not as if the medications are cure-alls; while deaths from heart disease are declining, for example, the most recent report from the American Heart Association showed that the prevalence of obesity increased from 30.5% in 1999–2000 to 37.7% in 2013–2014, and 40% of adults have high total cholesterol.
What people are eating contributes to those stubborn trends, and making nutrition a bigger priority in health care instead of an afterthought may finally start to reverse them. Although there aren’t the same types of rigorous trials proving food’s worth that there are for drugs, the data that do exist, from population-based studies of what people eat, as well as animal and lab studies of specific active ingredients in food, all point in the same direction.
The power of food as medicine gained scientific credibility in 2002, when the U.S. government released results of a study that pitted a diet and exercise program against a drug treatment for Type 2 diabetes. The Diabetes Prevention Program compared people assigned to a diet low in saturated fat, sugar and salt that included lean protein and fresh fruits and vegetables with people assigned to take metformin to lower blood sugar. Among people at high risk of developing diabetes, those taking metformin lowered their risk of actually getting diabetes by 31% compared with those taking a placebo, while those who modified their diet and exercised regularly lowered their risk by 58% compared with those who didn’t change their behaviors, a near doubling in risk reduction.
Studies showing that food could treat disease as well soon followed. In 2010, Medicare reimbursed the first lifestyle-based program for treating heart disease, based on decades of work by University of California, San Francisco, heart expert Dr. Dean Ornish. Under his plan, people who had had heart attacks switched to a low-fat diet, exercised regularly, stopped smoking, lowered their stress levels with meditation and strengthened their social connections. In a series of studies, he found that most followers lowered their blood sugar, blood pressure and cholesterol levels and also reversed some of the blockages in their heart arteries, reducing their episodes of angina.
In recent years, other studies have shown similar benefits for healthy eating patterns like the Mediterranean diet—which is high in good fats like olive oil and omega-3s, nuts, fruits and vegetables—in preventing repeat events for people who have had a heart attack. “It’s clear that people who are coached on how to eat a Mediterranean diet high in nuts or olive oil get more benefit than we’ve found in similarly conducted trials of statins [to lower cholesterol],” says Rimm. Researchers found similar benefit for people who have not yet had a heart attack but were at higher risk of having one.
Animal studies and analyses of human cells in the lab are also starting to expose why certain foods are associated with lower rates of disease. Researchers are isolating compounds like omega-3s found in fish and polyphenols in apples, for example, that can inhibit cancer tumors’ ability to grow new blood vessels. Nuts and seeds can protect parts of our chromosomes so they can repair damage they encounter more efficiently and help cells stay healthy longer.
If food is indeed medicine, then it’s time to treat it that way. In his upcoming book, Eat to Beat Disease, Dr. William Li, a heart expert, pulled together years of accumulated data and proposes specific doses of foods that can treat diseases ranging from diabetes to breast cancer. Not all doctors agree that the science supports administering food like drugs, but he’s hoping the controversial idea will prompt more researchers to study food in ways as scientifically rigorous as possible and generate stronger data in coming years. “We are far away from prescribing diets categorically to fight disease,” he says. “And we may never get there. But we are looking to fill in the gaps that have long existed in this field with real science. This is the beginning of a better tomorrow.”
And talking about food in terms of doses might push more doctors to put down their prescription pads and start going over grocery lists with their patients instead. So far, the several hundred people like Shicowich who rely on the Fresh Food Farmacy have lowered their risk of serious diabetes complications by 40% and cut hospitalizations by 70% compared with other diabetic people in the area who don’t have access to the program. This year, on the basis of its success so far, the Fresh Food Farmacy is tripling the number of patients it supports.
Shicowich knows firsthand how important that will be for people like him. When he was first diagnosed, he lost weight and controlled his blood sugar, but he found those changes hard to maintain and soon saw his weight balloon and his blood-sugar levels skyrocket. He’s become one of the program’s better-known success stories and now works part time in the produce section of a supermarket and cooks nearly all his meals. He’s expanding his cooking skills to include fish, which he had never tried preparing before. “I know what healthy food looks like, and I know what to do with it now,” he says. “Without this program, and without the support system, I’d probably still be sitting on the couch with a box of Oreos.”
Source: TIME, link: http://time.com/longform/food-best-medicine/
OK, as a lawyer, I should put disclaimer first:
I am not selling any of this stuff. I just try it for myself to see the results, because, based on information I gathered from resources I consider to be at least “sensible”, I am willing to give it a try, believing they will do more good than harm to myself. I don’t recommend anyone to try anything I try and I can not be held responsible for any positive or negative outcome. I am not paid for anything I write here and I have no intent to promote any goods here for any other reason than that I consider them to be a good supplement or hack for a good life.
Do as you can do best: Read about it, google it, consider what is best for you and then decide by yourself. Think. Be free.
Ok, let’s get to the point:
I first came into contact with this MCT oil via Vishen Lakhiani and Dave Asprey . Both seem to be quite solid source for me. Then I googled it in my country, and found webpage powerlogy.com (selling something similar to Dave Asprey’s Bulletproof coffee, named power coffee).
Besides the powerlogy.com website (which is in slovak language), I googled something more for you from healthline.com and here is what the claim is scientifically proven:
MCT oil is medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are easily digested and many health benefits are linked to the way your body processes these fats.
MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs. These fats are also found in many other foods, such as palm oil and dairy products.
Four different types of MCTs exist, of which caprylic and capric acid are most commonly used for MCT oil. In some cases, these specific types have unique benefits.
MCT oil may support weight loss by increasing fullness, fat loss, energy burning, ketone production and by improving your gut environment.
MCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or can be converted into ketones to fuel your brain.
MCT oil can increase fat burning and reduce the need for carbs during exercise. However, it is unclear whether this translates to improved exercise performance.
MCT oil contains fatty acids that have been shown to reduce the growth of yeast and bacteria. Overall, MCTs may have a variety of antimicrobial and antifungal effects.
MCT oil may reduce heart disease risk factors such as weight, cholesterol and inflammation. Adding it to your diet could help lower your risk of heart disease. It may also help you control your blood sugar.
Guys, who wants to know more, check this link for full article. Again, I don’t know if this stuff is gonna help me more than eating a sheet of paper, but considered all the information, I am going to give it a try.
UPDATE (3.9.2019): Based on the article, HVMN company contacted me and sent me an additional information about the topic, which you can find clicking here…