Today's question is a twofer and comes from Eve. First, she asks if a higher activity level forces your body to produce more ketones. And the follow-up question to that is: if so, can you increase your carb intake? Eric is here to answer both with some ketone vs glycogen discussion.
Higher activity requires more output of ATP.
What high-intensity workouts do to your beta.
How does this relate to Eric's high-performance athlete coaching?
How much glucose do YOU dump?
Are maple donuts worth an hour of intense exercise?
And how the liver is a glucose hog. All this and more as Eric briefly explains the science behind ketones, activity and the carbs.
And if you're interested in finding out more about starting your own journey, you can check us out at www.biofitcoaching.com.
Chad: 00:06 So we're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our mid week mini series called Sunday subs. Every Sunday we'll have a quick supplemental episode where we answer your questions on all things keto. So our question today comes from Eve and eve asks, does a higher activity level force you to make more ketones? And then there's a follow-up questionnaire that I'm not going to bring up yet. I want you to answer that one first. So does a higher activity level force your body to make more ketones for fuel?
Eric: 00:37 Uh, yes.
Chad: 00:39 All right. Podcast over just. Yeah, give us a little bit of an explanation.
Eric: 00:45 When we were looking at back to our mitochondria and the Mitochondria, everything is operating due to energy status. OK? So in your electric transport chain, that's where you're creating ATP. If you're not, if you're energy status is low, then well what do you need to produce anything for. OK? Yep. All right. So what happens in a high intensity workout or high activity where you need more output of ATP? OK, obviously you're going to get a signal from the electric transport chain says, Hey, I need more energy substrate, which that means you're going to go to amp amp and that's going to go to amp. Kay and Kay will signal out saying, hey, energy substrate, get to the shell. All right, so what you're doing, if you're in Ketosis, you're producing ketones, then it's calling out for that energy substrate. So yes, that's gonna put you in in a mode of getting more data to that Mitochondria to satisfy the nk to give you that ATP.
Eric: 01:50 And of course more fatty acids. You're going to go to the lever to say, Hey, let's produce more ketones. OK, so you're going to use that Beta up. OK? All right, because your, your energy status is saying, hey, give me energy. So you're going to be using your beta. So life like after a hard workout or a good arm workout, your Beta should be lower. Some people kicking really high after a workout because instantly, you know, one, maybe they didn't utilize all their Beta for some reason. I can go into science on that, but just keep it simple or it's going to say, hey, let's get the fatty acids is going to replace the Beta. So I usually deplete out, right? If I test after long workout, hard workout, my bait is usually very low and then after a while of course the ketones, you know, the fatty acid [inaudible] started making more ketones.
Chad: 02:42 You're no stranger to because with your, with your high performance athletes that you coach for racing events and they're. I mean these guys are Po, Po, they're getting on the podium, they're doing all of these things. I mean, you're very regularly testing their ketones after s, after training these sorts of things and it, it can go either way, right?
Eric: 03:01 Yeah. In, in, especially with the high performance. Every little bit gives you the edge. We're talking, we need to dial it in. Your could junior beta, your fatty acids. It's all going to be dollars.
Chad: 03:17 Yeah. So Eve had a follow-up question. So I'm seeing some ulterior motive here for her. Her initial question, I'm just kidding. I'm sure her motives are pure, but uh, her follow up question is, if so, will that allow you to be more lenient on your carbs? Or what I think she's asking is, can I increase my carbs if I'm being active?
Eric: 03:38 OK, that's a, that's a tough question actually. All right? If you are really a glucose sensitive to where you're dumping glucose very efficiently and very quickly, just before even you were keto, I've actually taken a bio fitters and I've raised their carbs above the standard because they can still stay in ketosis. All right? Cause they're really dumping that glucose. And your question is, you don't, you really don't get to take in your, your Bernie of these carbohydrates in consideration to, hey, I can eat more carbs now because I'm burning. You know, that's glucose. OK? You're burning ketones right now. When you do a high intensity to work on, you're going to drop in your glycogen storage. OK? And I've done this test on myself and many others. So let's say I deplete you out of glycogen. That workout just really kicked you good. You got your muscle, glycogen out, your liver glycogen out.
Eric: 04:36 I've actually taken it to where I've taken a 60 grams to 75 grams of carb right after that workout and we're talking like very sweet maple bar. Don't big one anyway, and guess what? I still stayed in Ketosis. You guys remember when you deplete that liver glycogen. First thing that when you eat glucose or glucose will go to the liver first deliverable will say, hey, I want to tap off my glycogen storage since I took you through that hard workout. You did play that glycogen. It'll suck most of that in, not all of it, but a good portion of it to where that insulin stays low enough to keep you in ketosis. No workout for an hour. High intensity is worth a maple donut,
Eric: 05:21 but I'm saying there is people who can can, you know I have nothing against scarves as long as they're utilized and they're healthy carbs and it keeps your insulin low. That's the key right there, and I adjust people, especially at elite athletes, those high performance, if I can get a little more glycogen storage in them through the race, that was a little bit of carbs increase in with some other neat tricks.
Chad: 05:45 Yeah, well that makes sense. Thanks so much for bio hacking with us today and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in Ketosis, be sure to check out biofitcoaching.com or biofit coaching on facebook and until next time, stay keto.