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In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander welcome Dr. Brianna Stubbs, an expert in exogenous ketone metabolism. Dr. Stubbs shares her journey from being a competitive rower to becoming a scientist. She dives into her research on ketone biology and its implications for health and aging.
Dr. Stubbs discusses the science behind ketones, explaining how they serve as an alternative fuel for the brain and body, particularly during periods of low carbohydrate intake. She highlights the potential benefits of ketones for cognitive function and heart health, noting their ability to act as signaling metabolites that influence oxidative stress and inflammation.
The conversation also explores the practical applications of ketone supplements for athletes and the general public. Dr. Stubbs emphasizes the importance of personalized approaches to diet and supplementation, considering individual goals and health conditions. She provides insights into her ongoing research at the Buck Institute, aiming to translate scientific discoveries into practical tools for healthy aging.
Episode highlights:
- Introduction: 00:00
- Brain and ketones: 00:17
- Ketones effect on oxidative stress or inflammation: 00:19
- ketone drink and ketosis: 00:20
- Benefits of Ketogenic Diet Beyond Weight Loss: 00:39
- ketones and heart health: 00:44
- Exercise and Brain Health: 00:46
- Clinical Research on Ketone Supplements: 00:48
About Dr. Brianna Stubbs
Brianna Stubbs, PhD, is a world expert in exogenous ketone metabolism and the director of translational science at the Buck Institute for Research on Aging. She's a former competitive rower and two-time world champion, and she completed her PhD in metabolic physiology at the University of Oxford, where she studied the metabolic effects of ketone esters.
Ketones as a fuel and signaling molecule
Ketones serve a dual role in the body, acting both as an efficient fuel source and as signaling molecules that influence cellular processes related to oxidative stress and inflammation.
When carbohydrates are depleted, the liver produces ketones from fat. These can be used by the brain and muscles as an alternative energy source.
This process is crucial during fasting or low-carb diets. It provides a backup energy system that can sustain critical functions.
Moreover, ketones trigger beneficial cellular responses that may promote health and longevity. These include reducing oxidative damage and inflammation, which are linked to aging and various chronic diseases.
The ability of ketones to serve both as a potent fuel and as metabolic regulators highlights their potential in enhancing performance, resilience, and overall health.
The impact of ketogenic diets on brain health
Ketogenic diets, which are low in carbohydrates and high in fats, can significantly improve brain health, particularly in aging populations or those with metabolic disorders like type 2 diabetes. This diet reduces insulin resistance in the brain, a condition often referred to as type 3 diabetes when associated with Alzheimer's disease.
By lowering carbohydrate intake, ketogenic diets decrease blood glucose levels and increase ketone production, providing an alternative energy source for the brain. This shift can alleviate the energy deficit experienced by the brain in insulin-resistant conditions, potentially slowing cognitive decline.
The diet’s effectiveness in enhancing brain function and mitigating the effects of neurodegenerative diseases underscores its importance as a therapeutic strategy for maintaining cognitive health.
Exogenous ketones in athletic performance and recovery
Exogenous ketones, consumed through supplements, have been suggested to enhance athletic performance and expedite recovery. These ketones quickly elevate blood ketone levels, providing a rapid energy source without the need for dietary restrictions.
For endurance athletes, exogenous ketones were suggested to extend energy availability, reduce muscle glycogen depletion, and decrease lactate accumulation, thereby delaying fatigue.
Additionally, ketones support recovery by increasing the body’s production of EPO, a hormone that aids in red blood cell production, and improving sleep quality after intense exercise.
Although the scientific consensus on performance enhancement is mixed, the benefits for recovery are more consistently supported. This might make exogenous ketones a valuable tool for athletes seeking to optimize their training and recovery routines.
Heart health and ketones
The discussion with Dr. Stubbs covers how ketones can play a protective role in heart health. It highlights preclinical studies showing ketones' benefits before and after heart failure incidents.
The heart, being a high-energy-demand organ, can utilize ketones effectively, impacting inflammation and fibrosis positively.
"In the last month or so, there was a really exciting study... of ketone drinks with people with heart failure," said Dr. Stubbs. It "showed improvements in functional performance of the heart... this biology has been validated from in vivo through to in vitro and now clinic, so I think it's potentially got an impact in certain heart conditions."
Exercise and brain health
Maintaining cognitive function is linked to staying physically active. The interplay between brain and muscle metabolism is crucial. Exercise enhances insulin sensitivity and supports overall brain health, which is vital for aging well.
"Exercise is one of the most robust ways to make every organ system of our body better," said Dr. Stubbs. "And it's just a shame that most people don't really like to do it."
Benefits of ketogenic diet beyond weight loss
The ketogenic diet is beneficial for more than just weight loss. It's effective for brain health, particularly in aging populations, and can help manage metabolic health issues, such as insulin resistance in the brain, which is linked to Alzheimer's disease.
"The ketogenic diet, like a double asterisk, it's a really powerful metabolic intervention, and... it's possible to do it badly," said Dr. Stubbs. "But with some support and learning and then self-monitoring, it's perfectly possible to do it in a way that's delicious... Then the downside is pretty low, and the possible upside is pretty significant."
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