Nicolette: 0:01

Welcome to the Health Pulse, your go-to source for quick, actionable insights on health, wellness and diagnostics. Whether you're looking to optimize your well-being or stay informed about the latest in medical testing, we've got you covered. Join us as we break down key health topics in just minutes. Let's dive in.

Mark: 0:31

Welcome to the Deep Dive where we try to sift through all the noise and focus on what really matters. Today we're jumping into something that's been making well a lot of waves in health and performance circles. It's this idea, this promise that you could potentially get the benefits of being in ketosis, you know, better focus, more energy, maybe even help with weight, but without the really strict diet or fasting. Sounds almost too good to be true, doesn't it Like a real metabolic shortcut?

Rachel: 0:54

It does sound like that Absolutely, and that's exactly where exogenous ketones come into the picture. We're talking about supplements basically designed, or at least marketed, to give you that shortcut a direct path to higher ketone levels.

Mark: 1:07

Right. So this deep dive is all about those. We want to figure out what these supplements actually are, and why are people so interested? What does the science really say about whether they work? And, maybe most importantly, are they safe and how can you even tell if they're doing anything for you? Our goal today is really to cut through some of the hype, give you a clear picture and help you figure out if they have a place in your own health plan.

Rachel: 1:29

It's a fascinating area because that shortcut idea is so appealing. But maybe before we talk about the shortcut, we should quickly touch on the destination. What is ketosis?

Mark: 1:39

Good point. Yeah, for anyone maybe not super familiar, can you give us the quick rundown on ketosis itself? How do we normally get there?

Rachel: 1:46

Sure. So basically, ketosis is a metabolic state where your body shifts gears. Instead of running primarily on glucose from carbs, it starts burning fat as its main fuel. When that happens, your liver produces these molecules called ketones. Now, this typically happens naturally if you're fasting for a while, doing really long exercise or sticking to a very low carb, ketogenic diet. The ketones your body makes itself are called endogenous ketones inside source.

Mark: 2:13

OK, endogenous made inside, so exogenous must mean from the outside.

Rachel: 2:18

Exactly right. Exogenous ketones are just supplements that deliver ketone bodies directly into your system from an external source. You swallow them, basically, instead of making your body produce them through diet or fasting.

Mark: 2:30

Okay. So if you're looking for these supplements, what forms do they usually come in? Are there different types?

Rachel: 2:35

Yeah, there are primarily two main types. You'll see out there Ketone salts and ketone esters. Ketone salts, they're basically BHB that's the main ketone body, beta-hydroxybutyrate and it's bound to a mineral like sodium, calcium, magnesium, potassium. So you get ketones plus some electrolytes.

Mark: 2:51

Okay salts and the other one esters.

Rachel: 2:54

Ketone esters. Yeah, these are generally seen as more potent. They tend to raise blood ketone levels higher per dose. You often see them used more in, say, research settings or by elite athletes. The downside they are pretty well known for not tasting great. Less palatable is the polite term.

Mark: 3:10

Right, ok, this shortcut idea keeps coming up, but I'm sensing a big but here. They raise BHB levels, sure, but does that mean they fully copy, fully replicate what happens with nutritional ketosis from diet? What are the key differences?

Rachel: 3:23

And that is the crucial point to understand. It's really important. Think of it like this Exogenous ketones are maybe like adding a temporary booster to your car you get a quick burst of speed, you know. But true nutritional ketosis, the kind from diet or fasting, that's more like fundamentally reengineering the engine to run efficiently on a whole different fuel source long term. So yeah, the supplements raise your ketone levels temporarily, but you often miss out on the deeper, more sustained metabolic shifts the body learning to burn fat efficiently, regulate hormones differently, control hunger better over time. Crucially, they don't require you to cut carbs and the effect is much shorter lived. So no, they don't reproduce all the metabolic adaptations. Maybe some targeted short-term effects, but not the whole package.

Mark: 4:09

That's a really helpful analogy. A booster versus a new engine Makes sense. So clearly not a full replacement for a keto diet, but people are still really drawn to them. What are the main reasons? What are the big claims driving this popularity?

Rachel: 4:21

Well, like we said, that shortcut appeal is huge. Accessing perceived benefits without the strict diet is very attractive.

Mark: 4:28

OK, let's take you some claims Weight loss and appetite control. That's a big one. What's the idea there?

Rachel: 4:34

So there is some research, mostly early stuff, suggesting they might help curb appetite. The idea is that rising ketone levels can signal to your brain that you're satiated, maybe reducing hunger signals, but and this is a big but they don't replicate the overall metabolic state of fat burning you get from a true keto diet and they definitely absolutely do not directly burn body fat themselves. You're still consuming calories when you take them.

Mark: 4:58

Right, you're adding calories, potentially Okay. What about athletic performance? You hear about endurance athletes using them.

Rachel: 5:04

Yes, that's another major area, particularly ketone esters. Athletes hope they might improve energy efficiency, give them a sustained fuel source for long events, and some early studies did look promising. But honestly, more recent, larger trials the results are pretty mixed. Some athletes feel a small benefit, others see nothing at all. It's definitely not a guaranteed performance boost across the board.

Mark: 5:26

Okay, mixed results there. What about brain health, cognitive function? Ketones are brain fuel, right.

Rachel: 5:32

They are indeed an alternative fuel for the brain, which is why there's a lot of research interest, particularly for conditions where glucose metabolism in the brain might be impaired, like Alzheimer's, mild cognitive impairment, even epilepsy. Some early findings suggest ketones might offer temporary benefits like improved mental clarity or maybe slowing decline in some patients. It's definitely an active area of investigation, but often in specific groups and still quite preliminary.

Mark: 5:59

And the last big claim area blood sugar control and metabolic health. Could they help stabilize things, maybe for type 2 diabetes?

Rachel: 6:08

That's another hope. Some people with type 2 diabetes or insulin resistance report better glucose control. The thinking is that providing ketones as an alternative fuel might lessen the body's reliance on glucose, maybe improve insulin sensitivity. However, this is really an area where we lack long-term data. We just don't know the sustained effects yet. It needs much more research.

Mark: 6:26

So it sounds like a pattern Some intriguing possibilities, some early positive signals, but also a lot of nuance and missing long-term evidence. People are hoping for the benefits of ketosis, but whether the supplements deliver the same thing is well still up in the air, which brings us inevitably to the risks, if they're not a perfect mimic. What are the downsides? Are they generally safe?

Rachel: 6:49

Generally for healthy adults, using them occasionally is considered safe but occasionally is the key word there and there are definitely potential drawbacks and risks, especially if used regularly or in high doses. Okay, let's get into those. What's the most common complaint? People have nausea, sometimes diarrhea, stomach cramps, especially if you take too much too fast. And the ketone salts specifically because of the minerals, they can also cause noticeable bloating for some people.

Mark: 7:19

You mentioned the minerals in the salts. That makes me think about electrolytes. Is electrolyte imbalance a real risk?

Rachel: 7:25

It absolutely is a valid concern, Because you're delivering a load of minerals sodium, calcium, magnesium, potassium. Frequent or high doses can disrupt your body's electrolyte balance, and this is particularly worrying for anyone with pre-existing kidney problems or heart conditions, where keeping electrolytes stable is critical.

Mark: 7:44

That sounds quite serious. What about blood sugar? You said they might help stabilize it. But is there a risk too?

Rachel: 7:49

Yes, and this is super important, exogenous ketones can actually lower blood glucose levels. Now, for someone with diabetes who is taking insulin or other glucose lowering medications, this is a big deal. It significantly increases the risk of hypoglycemia dangerously low blood sugar if they don't monitor very closely and work with their doctor to potentially adjust medications. It's not something to guess with.

Mark: 8:12

Definitely requires caution and medical oversight there. Okay, let's circle back to weight loss. You said they don't require cutting carbs. How does that affect fat loss?

Rachel: 8:21

Right. Unlike nutritional ketosis, where your body shifts to burning its own fat stores because carbs are restricted, these supplements don't force that shift. They don't require carb restriction and they don't directly make you burn more body fat. So, while they might slightly suppress appetite for a bit, relying on them alone for significant, lasting weight loss, that often leads to unrealistic expectations.

Mark: 8:44

That's a crucial distinction. And what about the long view? What do we know about using these supplements long term?

Rachel: 8:49

That's the big unknown, really. Most of the studies we have are short term weeks, maybe a few months. The long term effects on your metabolism, on cardiovascular health, on kidney function over years, we just don't have that data yet. It's largely uncertain territory.

Mark: 9:05

Okay. So given all these potential risks the GI issues, the electrolytes, the blood sugar concerns, the lack of clear fat loss benefit and the unknown long-term effects it seems pretty obvious that just taking these and hoping for the best isn't the smartest approach. Which leads us to testing. Why is lab testing so critical if you're considering using these? How do you separate hype from reality safely?

Rachel: 9:26

Lab testing is absolutely essential. I can't stress that enough. It's really the only objective way to see what's actually happening inside your body. Are they working as intended? Are they causing issues? Supplements can shift things metabolically in ways you might not expect, especially, as we've said, if you have underlying conditions like diabetes, metabolic syndrome or heart disease risk factors. Testing provides that crucial insight and safety check.

Mark: 9:51

Okay. So just seeing your ketone levels go up on a finger prick isn't enough. What other specific tests give you the real health picture?

Rachel: 10:04

Right. Confirming ketone elevation is step one. You want to measure blood BHB to see if you're hitting that typical nutritional ketosis range maybe 0.5 to 3.0 millimoles per liter, but beyond that you need a broader look.

Mark: 10:12

Like what specifically?

Rachel: 10:13

You definitely want to track fasting glucose and your HbA1c. That shows the impact on blood sugar control over time, not just in the moment, and also fasting insulin and calculating HbI-R. These give you a really good idea about your insulin sensitivity. Is it improving, getting worse, staying the same?

Mark: 10:29

Makes sense. What about heart health markers?

Rachel: 10:32

Absolutely. A full lipid panel is important. Ldl, hdl, triglycerides, but I'd especially emphasize getting ApoB measured. Apob basically counts the number of potentially artery-clogging particles. It gives a clearer picture of cardiovascular risk than just LDL cholesterol alone. And finally kidney and liver function tests Just to make sure your body is handling the extra mineral load from salts, if you're using those and processing everything okay without undue stress.

Mark: 11:00

That's a pretty comprehensive list. It sounds like potentially a lot of trips to the lab which can be a barrier for people. Is it getting any easier to track this stuff?

Rachel: 11:08

Thankfully. Yes, it is becoming more convenient. There are services now, like QuickLab Mobile, for instance, here in Miami, that offer mobile phlebotomy. They can come to your home or office to draw the blood sample. That makes it much easier to stay on top of tracking these markers regularly without adding a lot of extra hassle to your schedule. More accessible monitoring is key.

Mark: 11:27

Okay, this has been incredibly helpful, really clarifying a complex topic that, let's face it, is surrounded by a lot of marketing noise. If we were to boil it all down, what's the main takeaway message you'd want listeners to have?

Rachel: 11:40

I think the core message is that exogenous ketones are well, they're scientifically interesting. They show us possibilities for influencing metabolism. They can quickly raise blood ketone levels and that might offer some situational support for energy, maybe focus, perhaps glucose stability.

Mark: 11:58

But there's always a but. They aren't the magic solution or a full replacement right.

Rachel: 12:02

Absolutely not. That's critical. They are not a replacement for the deep, sustained metabolic benefits you get from actually changing your diet, like with a well-formulated ketogenic approach, or from practices like fasting or just fundamental lifestyle habits eating whole foods, moving your body, those deeper adaptations, that engine re-engineering we talked about. You don't get the full scope of that from a supplement alone.

Mark: 12:23

And where does the science currently stand? Overall, ready for everyone.

Rachel: 12:27

I'd say for some athletes, maybe some niche situations, they could offer an edge and perhaps down the line, for certain medical conditions they might become part of a doctor-managed plan. But right now the science is still pretty early stage. The results are quite mixed, honestly, and, like we emphasized, the long-term safety profile just isn't established yet.

Mark: 12:46

That's a very balanced perspective. So for our listener, who might be thinking okay, should I try these? What's the final thought, the most important thing to consider?

Rachel: 12:55

My final thought, maybe a provocative one for you to chew on, is this If you are considering experimenting with exogenous ketones, please don't do it blind. The single, most important, most responsible thing you can do is pair that experiment with proper lab testing and guidance from your healthcare provider, actually tracking your blood sugar, your real ketone levels, your lipids, your kidney function. That's how you know if they're truly helping your specific goals or if they might be causing harm you can't feel. Yet. It really comes down to making informed choices based on your own body's data, not just based on hype or hope.

Mark: 13:29

Know thyself through data. That's a powerful takeaway. Thank you so much for breaking all that down for us. Hopefully, this deep dive helps all of you make more informed decisions on your own health journeys.

Nicolette: 13:45

Thanks for tuning into the Health Pulse. If you found this episode helpful, don't forget to subscribe and share it with someone who might benefit. For more health insights and diagnostics, visit us online at wwwquicklabmobilecom. Stay informed, stay healthy and we'll catch you in the next episode.