Metabolic and Mental Health
Here’s Why and How to Enter Ketosis via Lifestyle Choices.
I introduce ketosis, its benefits, and the practical ways to increase β-hydroxybutyrate.
Why I Enjoy Ketosis and Love β-hydroxybutyrate
β-hydroxybutyrate has been a handy tool for my health and fitness improvement. I pay enormous attention to this molecule for valid reasons.
Thus, I try to read almost every piece of research conducted and published by credible sources.
The reason for my focus is this molecule is that it changed my metabolic and mental health more than any other nutrients.
People might think it is a simple molecule giving alternative energy to the brain. So what is the big deal?
The big deal is this alternative energy for the brain is very clean and acts as a signaling molecule in the metabolic pathway. β-hydroxybutyrate can influence gene expression and reduce inflammation.
For me, the most significant contribution of this molecule is reducing my dependence on glucose and giving required physical and mental energy without consuming any sugar with near-zero carb diets for many years.
Ketosis indicates that the body runs out of glucose. More specifically, the body starts producing alternative energy in the shortage of glucose.
However, NOT consuming dietary glucose does not mean the body has no sugar in the bloodstream.
The body has the capability to create necessary blood glucose by converting it from amino acids and fatty acids. The processes are known as gluconeogenesis and lipolysis.
I like these processes as they keep me in a metabolically advantaged position by giving adequate glucose to function without causing glucose-related risks such as insulin resistance and metabolic syndrome.
My first experience with ketosis happened after skipping breakfast. The best way for me to stay in ketosis is by following a ketogenic diet and time-restricted eating in the form of a one-meal-a-day plan.
From a disease prevention perspective, β-hydroxybutyrate promises to support the energy needs of some people, especially with glucose-impaired metabolism.
β-hydroxybutyrate research on obesity, type II diabetes, neurodegenerative diseases, cardiovascular diseases, mitochondrial disorder, weight loss (reducing visceral fat), and cancer treatment looks promising to me.
I am adamant about staying in mild and sometimes deep ketosis for health and performance reasons. β-hydroxybutyrate is an essential molecule for me as it serves as a connector between my lower self and the higher self.
Purpose of the Article
As I documented several hundred pages of manuscript on ketosis, including my reviews, observations, and experiences for many years, in this article, I provide a very high-level review as an introduction to the topic.
As I mentioned ketosis in my metabolic and mental health articles, I decided to create an introductory article without going into scientific details based on requests from subscribers interested in ketosis.
First, I briefly introduce the benefits and highlight cautions. Then I provide five practical ways to initiate ketosis and stay in it. After that, I briefly introduce how to measure ketones in the body.
This article is for information reflecting my thoughts, reviews, observations, and experience with ketosis. It is not health advice. Ketosis is not suitable for everyone and requires medical supervision for people, especially those with underlying health conditions.
Health and Well-Being Benefits of Ketosis
The benefits of ketosis can be categorized into three major topics.
The first is reducing the risks of metabolic and mental health disorders.
The second is using ketosis as a treatment method for some diseases.
The third is increasing energy and improving performance.
1 — Reducing Disease Risks and Prevention
Literature indicates that people use ketosis as a disease risk prevention method, especially for metabolic and mental health.
For example, people staying in ketosis can significantly reduce blood glucose, decrease insulin spikes, and reduce the risks of insulin resistance, causing metabolic syndrome. Ketosis can make the body more insulin sensitive.
As β-hydroxybutyrate provides alternative energy to the brain, it also has the potential to reduce the risks of neurological and mental health conditions.
One of my reasons for staying in ketosis is to prevent the risks of neurodegenerative diseases such as Alzheimer’s. I use it as a tool to increase my cognitive reserves.
I introduced the contribution of β-hydroxybutyrate to increasing BDNF (Brain-Derived Neurotrophic Factor) in an article titled Increase BDNF with Five Lifestyle Habits.
2 — Disease Treatment
Disease treatment benefits of ketosis have been investigated since the 1920s when ketogenic diets were used as a tool to treat epilepsy patients.
The benefits of ketosis for people experiencing neural issues such as epilepsy is well documented in the body of knowledge.
Learning from epilepsy treatment also encouraged scientists to explore its benefits for other health conditions.
Regarding treatment, the key candidates to benefit from ketosis are metabolically disadvantaged people with type II diabetes, obesity, and those who experience insulin resistance and metabolic syndrome.
In addition, the literature indicates its use for cancer patients as cancer uses glucose to grow. I documented my reviews in this article titled Intermittent Fasting and Keto Diet for Cancer Prevention and Treatment.
Besides being a cleaner energy source, β-hydroxybutyrate also serves as a signaling molecule to reduce inflammation. Thus, people experiencing chronic inflammation can benefit from ketosis with supervision from their physicians.
Since I stayed in ketosis, my inflammation markers, like C-reactive protein, showed significant improvement. Reducing chronic inflammation helped me defeat arthritis symptoms.
I documented the remarkable effects of ketosis in lowering chronic inflammation. For me, this has been the most compelling reason.
The treatment methods require medical intervention. Thus, undertaking such activities with the supervision of qualified healthcare professionals is necessary.
3 — Physical and Mental Performance
The performance aspect for healthy individuals relates to lifestyle habits that I introduce in the subsequent section.
As ketosis provides alternative energy to the body and the brain.
While improving physical and mental performance, it is a good candidate for reducing risks for metabolic disorders such as insulin resistance and neurodegenerative diseases such as dementia.
These conditions are associated with impaired glucose metabolism affecting our physical and mental performance.
The central premise is when the organs, especially the brain, cannot utilize glucose as an energy source, β-hydroxybutyrate provides an alternative energy source.
Thus the body and brain obtain the required energy and perform better. I feel more creative and productive when I am in deep ketosis during long-term fasting. In addition, even after not eating food for several days, I still have the energy to do my work and even do mild workouts.
Risks and Cautions for Entering Ketosis
Like all good things, ketosis might not work for everyone posing risks for people with underlying health conditions.
One of the well-documented risks for attempting ketosis relates to people with type I diabetes whose bodies don’t create adequate insulin or with type II diabetes experiencing high alcohol consumption.
The critical issue is a condition known as ketoacidosis different from natural ketosis. Due to metabolic disorders, excessive ketones in order of magnitude can be toxic to the body and cause serious side effects.
As documented by NIH (National Health Institute):
“Ketoacidosis is a metabolic state associated with pathologically high serum and urine concentrations of ketone bodies. Clinically relevant forms of ketoacidoses include diabetic ketoacidosis, alcoholic ketoacidosis, and starvation ketoacidosis.”
Therefore, it is critical for people with metabolic disorders to obtain support and supervision from qualified healthcare professionals before attempting to enter ketosis using the methods I mention in the subsequent section.
I documented transition issues, especially those affecting sleep for beginners.
Practical Ways to Enter Ketosis and Stay In It
From my experience, there are five practical and proven ways to enter ketosis and stay in it. Three of them are lifestyle habits, and two are via supplementation.
1 — Time-Restricted Eating
In my experience, the most significant contributor to entering ketosis and staying in it is time-restricted eating, also known as intermittent fasting.
When we restrict food, the body consumes glucose in the bloodstream and glycogen stores. Reduced glucose in the body primes it to create alternative energy from dietary or stored fats. Thus, the liver starts producing ketones from the fat molecules.
The longer the fasting period, the more ketones the body produces. Some people use long-term water fasting to experience deep ketosis.
2 — Ketogenic or Fast Mimicking Diet
Nutritional ketosis gained a significant focus in research and clinical settings. The body can produce ketones when we limit carbs and replace them with healthy fats with moderate protein.
Scientists and medical professionals got interested in the values of nutritional ketosis, making adjustments in macronutrients (proteins, fats, carbs) without compromising micronutrients (minerals and vitamins).
Two typical diets initiating ketosis are ketogenic diets and fast-mimicking eating regimes. In the ketogenic diet space, Dr Stephen Phinney and in the fast-mimicking diet field Dr Valter Longo provides valuable leadership with credible research and inspiration to the public.
3 — Exercise and other Physical Activities
As the muscles consume glucose when we move the body, it increases the chance of entering ketosis.
However, unless the body entirely consumes the glycogen stores, ketosis cannot start. The liver starts producing ketones when the body senses the lack of glucose.
Even though exercise helps, it does not guarantee to put us into ketosis if we frequently overeat carbs and proteins. In addition, too much exercise might also temporarily take us out of ketosis, from my experience.
Thus, I see exercise as a catalyst for reducing glucose rather than the main factor for increasing ketosis.
4 — Formulated Ketone Salts
Scientists managed to create ketones by binding β-hydroxybutyrate to minerals like magnesium, calcium, and sodium in labs.
Within the last few years, these solutions have been manufactured and productized. Now consumers can purchase ketone supplements from health and sports shops.
I tried ketone salts and tested the levels. An hour after ingestion, the test showed a significant increase of β-hydroxybutyrate in the bloodstream. The first time I tested my levels, β-hydroxybutyrate rose from 0.5 to 3.5 nmol within a few hours.
Since my body naturally creates ketones, I don’t need to supplement. However, in demanding situations requiring extra energy, I occasionally drink them to gain benefits. I did not see any side effects.
Since ketone salts taste terrible, manufacturers sweeten them to comfort consumers. We must carefully read the labels as some products might use risky sweeteners. I choose naturally sweetened products.
5 — MCT Oil Supplementation
MCT oil has a longer history than ketone salts. Athletes in my circles have used it for many years to enter ketosis.
They add MCT oil and butter to coffee in the morning before intense exercise. MCT oil is usually extracted from coconut.
MCT oil includes four types of acids hexanoic, octanoic, decanoic, and dodecanoic. The most effective ones to create ketones are hexanoic and decanoic acids. They are also known as caproic and caprylic acids.
I tried MCT oil years ago with butter and coffee. It helped me enter ketosis quickly. However, it created side effects. An enormous side effect for me was a digestive disorder causing diarrhea.
The only solution to reducing side effects for me was to reduce the amount. However, after discovering ketogenic diets and time-restricted eating, I did not need MCT oil.
How to Know We Are In Ketosis
From my experience, when we are in ketosis, we can experience a better mood and more energy. But, apart from this subjective experience, we can also measure ketones using three methods.
The non-invasive and inexpensive way is checking it via urine sticks. As the body quickly throws unused ketones, it is possible to measure ketones via urine sticks showing the level of ketones with indicative colors. For example, the purple color on the stick shows deep ketosis.
The second way is to check it via blood. Like glucose monitors, the ketone monitor device can show the number of ketones in the blood. The higher number indicates deeper ketosis.
The third way is to measure it via the breath. There are devices on the market checking it.
In addition, an unusual smell in the breath and urine indicates being in ketosis. For example, some people's partners find the smell of breath a bit disturbing. And some report a fruity odor in urine.
6 — Conclusions and Takeaways
Ketosis is a biological process embedded in metabolic pathways. It occurs when the body has a shortage of glucose.
The purpose of ketosis is to create alternative energy for the organs as glucose is the primary energy source.
Most organs, including the brain and heart, can use ketones happily, especially β-hydroxybutyrate, as an energy source.
However, some organs cannot use ketones. Thus, the body must create glucose using the gluconeogenesis process to supply the required energy.
Ironically, even though the liver creates the ketones as an organ, it cannot use ketones as an energy source. Therefore, the body always needs glucose. Even if we don’t eat sugary foods, the body can create glucose from amino acids and fat molecules.
In addition to β-hydroxybutyrate, the body creates two other ketone bodies: acetoacetate and acetone. However, the body produces them in fewer amounts. The bloodstream will always keep some ketones. They rise as the glucose decreases.
Even though ketosis has many proven benefits, it might not suit everyone, especially those with specific medical conditions.
We can initiate ketosis in various ways. From my experience, intermittent fasting is an efficient way. However, long-term fasting is ideal for those who want to stay in deep ketosis, such as having three nmol β-hydroxybutyrate in the bloodstream.
Ketogenic and fast-mimicking diets can help with low or mild ketosis. In addition, MCT oil and ketone salts can be used as supplements. They are publicly available without needing a prescription.
However, as MCT oil has side effects, we need to be cautious while using it. In addition, even though ketone salts are publicly available and considered safe, there are no long-term studies documenting the risks of ketone salts. Thus, we need to be careful while supplementing.
From my experience, natural ketosis is a valuable process for maintaining a healthy body and brain.
Therefore, I chose a ketogenic diet (high fat consuming 200 grams a day) with a time-restricted eating regimen to reap the benefits of ketosis for metabolic and mental health.
Ketosis has been an effective tool for me to melt visceral fat and keep and healthy weight with improved mental health.
As ketosis might not suit everyone, especially those with specific health conditions, it is essential to discuss it with qualified healthcare professionals before trying.
Unless we cut sugar substantially, it is impossible to enter ketosis naturally, from my experience.
I explained the role of sugar in metabolism in the attached article.
I also explained the role of cholesterol, which is another metabolic paradox.
Thank you for reading my perspectives. I wish you a healthy and happy life.
Here is a humorous version of ketosis.
Sample Health Improvement Articles for New Readers
Besides aiming to increase the hormonal intelligence of my readers and writing about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, and norepinephrine, one of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.
I aim to educate, create awareness, and empower my readers to take control of their health and well-being.
To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.
Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, and Major Diseases.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.
Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling
8 Psychological Points I Had to Unlearn and Relearn the Opposite
Based on my writing experience and observations, I documented findings and strategies that might help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.
I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
If you enjoy writing and storytelling, you can join Medium, NewsBreak, and Vocal as a creator to find your voice, reach out to a broad audience, and monetize your content.
You may also check my blog posts about my articles and articles of other writers contributing to my publications on Medium. I share them on my website digitalmehmet.com. Here is my professional bio. You can contact me via weblink.
As a writer, blogger, content developer, and reader, you might join Medium, Vocal Media, NewsBreak, Medium Writing Superstars, Writing Paychecks, WordPress, and Thinkers360 with my referral links. This post includes affiliate links.
You might join my six publications on Medium as a writer by sending a request via this link. 22K+ writers contribute to my publications. You might find more information about my professional background.
You may join Medium with my referral link.
