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