In this conversation, Alex Larson and Jonathan Little delve into the world of ketone supplements, exploring their types, mechanisms, and effects on endurance performance. They discuss the scientific research surrounding ketones, their potential benefits and drawbacks for athletes, particularly in high-intensity and endurance contexts, and the implications for those on ketogenic diets. The conversation also touches on the effects of ketones on recovery, sleep, and their role in managing type 2 diabetes, while emphasizing the need for further research in these areas.
00:00 Introduction to Ketone Supplements
02:37 Understanding Ketone Types and Mechanisms
05:29 The Science Behind Endurance Performance
08:00 Ketones and the Ketogenic Diet
10:54 High-Intensity Performance and Ketones
13:47 Cognitive Benefits of Ketones
16:39 Sex Differences in Ketone Use
19:01 Potential Recovery Benefits of Ketones
23:21 Exploring Ketones and Muscle Glycogen
24:34 Ketones and Sleep Quality
25:39 The EPO Connection: Ketones and Endurance
27:22 Skepticism and Scientific Inquiry
28:39 GI Implications of Ketone Use
34:54 Ketones in Type 2 Diabetes Management
38:05 Future Insights on Ketones and Performance
Resources Mentioned in This Episode:
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Original paper showing that exogenous ketone monoester supplements might enhance endurance performance (has never been replicated):https://pubmed.ncbi.nlm.nih.gov/27475046/
Our paper showing that ketone salts impair high-intensity exercise performance: https://pubmed.ncbi.nlm.nih.gov/28750585/
Collaborative paper with Dr. Gibala’s group showing that ketone monoester supplements might increase heart rate during endurance exercise:https://pubmed.ncbi.nlm.nih.gov/33646860/
Meta-analyses showing no impact of exogenous ketones on exercise performance: https://pubmed.ncbi.nlm.nih.gov/35042186/
Paper showing exogenous ketones might boost erythropoietin (EPO) post-exercise: https://pubmed.ncbi.nlm.nih.gov/36449571/
Paper showing exogenous ketones might improve sleep after exercise: https://pubmed.ncbi.nlm.nih.gov/37259248/
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Website: alexlarsonnutrition.com
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