Dr. D’Agostino | How to Burn Fat NOT Carbs (fat adaptation)

Dr. D’Agostino | How to Burn Fat NOT Carbs (fat adaptation)

Intro

  • Ketosis vs. fat adaptation are not synonymous
  • Fat adaptation is a spectrum, influenced by carbohydrate restriction
  • Ketogenic diet is defined by elevation of ketones
  • Ketosis is maximally fat adapted, suppressing insulin and driving beta-oxidation
  • Ketogenic diet used in therapeutic applications like epilepsy, affecting brain neuropharmacology

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In Ketosis But Not Yet Fat Adapted

  • Ketosis can occur without full fat adaptation
  • Metabolic machinery for Ketone production, utilization, and transport takes time to develop
  • Elevation of reactive oxygen species and oxidative phosphorylation stimulates mitochondrial biogenesis

When You First Enter Ketosis

  • Presence of ketones can offset energy depletion even when not fully fat adapted
  • Ketones ensure stable energy flow to the central nervous system, transported across the blood-brain barrier
  • Elevated ketones indicate fat metabolism and are derived completely from fat

Keto vs Fat Adaptation vs Keto Adaptation

  • Difference between ketosis, fat adaptation, and keto adaptation
  • Endurance athletes can be fat adapted without being ketogenic or keto adapted
  • Training metabolism to metabolize fat augments metabolic flexibility

Incorporating Low Carb as a Lifestyle

  • Carbohydrate threshold is reduced after prolonged low carb diet
  • Reintroducing carbs too quickly can lead to rebound effects and insulin spikes
  • Reintroducing carbohydrates should be calculated and monitored
  • Cycling carbs may be suitable for athletes or those seeking a low carb lifestyle
  • A small amount of carbs can be anti-catabolic and muscle-preserving
  • Carbohydrate intake should be adjusted based on individual context and goals
  • Reintroducing carbs may affect cognitive function and muscle preservation

Adjusting Carbohydrate Intake Based on Exercise

  • Consuming carbs post-workout should be strategic and based on individual muscle mass
  • Carbs post-workout can stimulate glute four translocation and glycogen replenishment
  • High-volume, glycogen-depleting workouts can be followed by zero carb intake

Cognitive Function and Carbohydrate Intake

  • Carbohydrate intake post-workout may affect cognitive function
  • Some individuals may experience a cognitive decline with increased carb intake
  • Fasting prior to activities requiring cognitive function may help in reverting to ketosis

Personalized Approach to Carbohydrate Intake

  • Individualized strategies for carbohydrate intake based on training load
  • Intermittent fasting may be incorporated once or twice a week

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