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