April 29, 2025 • 19 mins
In this episode of The Health Pulse Podcast, we explore the fascinating connection between diet, metabolism, and brain function. Learn how the brain, despite making up just 2% of your body weight, consumes 20% of your daily energy—and how ketones may offer a cleaner, more efficient fuel than glucose.
We dive into the science behind beta-hydroxybutyrate (BHB), brain insulin resistance, and why some researchers are now calling Alzheimer’s "Type 3 diabetes." You'll also hear how low-carb approaches show promise for supporting cognitive health, and why personalized strategies are important depending on your lifestyle and medical history.
🎧 Tune in to discover how adjusting your carb-to-ketone balance could help optimize brain energy, reduce inflammation, and protect long-term cognitive function.
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Disclaimer: The information provided in this podcast is for informational purposes only and should not be considered medical advice. The content discussed is based on research, expert insights, and reputable sources, but it does not replace professional medical consultation, diagnosis, or treatment. We strive to present accurate and up-to-date information, medical research is constantly evolving. Listeners should always verify details with trusted health organizations, before making any health-related decisions. If you are experiencing a medical emergency, such as severe pain, difficulty breathing, or other urgent symptoms, call your local emergency services immediately. By listening to this podcast, you acknowledge that The Health Pulse and its creators are not responsible for any actions taken based on the content of this episode. Your health and well-being should always be guided by the advice of qualified medical professionals.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Nicolette (00:01):
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Rachel (00:24):
Welcome to the Deep Dive .
Today we're tackling a reallyfundamental question.
How does what we eat,specifically, you know, the
balance of carbohydrates andketones impact how well our
brains actually function?
It's going on all the time.
Mark (00:40):
Absolutely.
And just to set the scene a bit, think about this, your brain.
It's only about what 2% of yourbody weight yeah tiny, but it's
a massive energy hog.
It gobbles up something like20% of your daily energy.
Nicolette (00:51):
Yeah.
Mark (00:52):
Well, that's a huge demand we need to meet.
Rachel (00:54):
It really is, and the standard thinking, the long-held
belief, is that glucose, youknow from carbs, that's the
brain's main fuel.
We've all heard that right.
Sugar helps, you think.
Mark (01:05):
That's definitely the conventional wisdom.
And look, glucose is easy toget from food.
It's readily available.
Yeah, but what's becomingclearer through research is how
adaptable the brain is.
Nicolette (01:14):
Yeah.
Mark (01:14):
There's this other fuel source, a really efficient one
ketones.
Rachel (01:17):
Ketones.
Okay, let's pause there Forthose of us a bit rusty on the
biology.
Where do they come from?
Mark (01:22):
So think of ketones basically as molecules your body
makes from fat, where your carbintake drops really low.
Maybe you're fasting or doing alow carb or keto diet.
Your liver kind of kicks intogear and starts churning out
these ketones from fatty acids.
It's a clever metabolic switchreally.
Rachel (01:40):
So it's like flipping on a secondary power source.
Mark (01:43):
It's almost more than just a backup.
The main ketone body we'rereally interested in for brain
health is calledbeta-hydroxybutyrate BHB for
short.
Rachel (01:52):
BHB.
Mark (01:53):
Got it, and that's the one that can easily slip across the
blood-brain barrier, so it getsdirectly to your neurons to
power them.
Rachel (02:02):
Okay, so the brain can use ketones.
Fine, but why is that?
Why is that important?
What makes it significant for,like, how sharp we feel?
Mark (02:07):
Well, this is where it gets fascinating.
It's about the potentialadvantages ketones seem to offer
.
For starters, they actuallygenerate more energy per
molecule compared to glucose.
Rachel (02:17):
More bang for your buck, energy wise.
Mark (02:19):
Sort of yeah, and maybe even more importantly, they do
it while producing fewer ofthose things called free
radicals.
You can think of free radicalsas like metabolic exhaust fumes
oh okay, pollution.
Exactly, they can damage braincells over time.
Ketones seem to be a cleanerburning fuel in that sense.
Rachel (02:37):
Cleaner fuel for the brain.
I like the sound of that.
Mark (02:39):
Me too, and beyond just energy.
Ketones have also been shown tohelp stabilize the membranes
around our neurons.
That gives them a bit ofprotection against something
called oxidative stress.
Rachel (02:50):
Oxidative stress like biological rust.
Mark (02:52):
That's a great analogy.
Yeah, it causes damage overtime and here's a really key
point Ketones can sometimesbypass damaged pathways that the
brain normally uses tometabolize glucose.
Rachel (03:04):
Oh, wow.
So if the normal glucose routeis blocked?
Mark (03:06):
Exactly.
This is particularly relevantpotentially in conditions like
Alzheimer's, where we know thebrain's ability to use glucose
effectively can become impaired.
Rachel (03:15):
That feels really significant.
So in those cases, ketonesaren't just an alternative.
They might actually be a moreaccessible fuel.
Mark (03:21):
Precisely, and there's even research suggesting ketones
might promote neurogenesis,that's, the growth of new brain
cells, and support the health ofour mitochondria.
Rachel (03:30):
Yeah.
Mark (03:30):
You know little power plants inside ourselves.
Rachel (03:32):
Right, the mitochondria.
Mark (03:33):
So the big takeaway here isn't just that ketones are
another fuel.
It's that under certaincircumstances they might
actually be a superior fuel forthe brain.
Rachel (03:42):
Okay, let's dig into that a bit more.
We know the brain can useketones.
Sounds like there are realupsides.
What does that actually feellike?
What do people reportexperiencing when their brain is
running more on ketones, say ona lower carb diet?
Mark (03:56):
Yeah, subjectively, many people report some pretty
noticeable improvements, thingslike sharper focus, a much
steadier mood, less up and down,improved mental endurance you
know that feeling of being ableto concentrate longer without
hitting a wall and often a bigreduction in that sort of
fuzzy-headed feeling.
Brain fog, brain fog yeah,that's something I think a lot
(04:17):
of people can relate to.
Sounds pretty good for justgetting through the day.
Yeah, is there solid sciencebacking up these feelings?
Oh, absolutely.
It's not just anecdotal.
There are studies, like one byCunningham and his team back in
2016, which indicated thatketones do provide a more stable
, more efficient energy supplyto brain cells compared to
glucose.
Rachel (04:36):
More stable yeah.
Mark (04:37):
And that stability seems to lead to less of that exhaust.
We talked about fewerinflammatory byproducts kicking
around in the brain.
Rachel (04:44):
So it's not just a perception.
There's a real biologicalreason for feeling clearer.
What other specific sort ofresearch-backed benefits are we
seeing?
Mark (04:53):
Well, like we touched on, there's enhanced mitochondrial
function, worked by Newman andVerdin in 2017.
2017 really highlighted howketones can boost energy
production in those mitochondriawhile also reducing damage and
protecting against metabolicstress.
Rachel (05:07):
The better power plants.
Mark (05:08):
Exactly, and then there's reduced inflammation.
A ketone, bhb, has actuallybeen shown to inhibit something
called the NLRP3 inflammasome.
Think of it as a majorinflammation trigger in the
brain.
Research by Hume and colleaguesin 2015 showed this effect.
Rachel (05:23):
That's huge right, given how much we hear about
inflammation being linked towell almost everything,
including brain issues.
Mark (05:30):
It's definitely significant, and there's more
Research by Yudkoff and othersgoing back to 2008, suggests
these diets can lead to higherlevels of GABA.
Rachel (05:39):
GABA, the calming neurotransmitter.
Mark (05:41):
That's the one.
It helps calm down excessivebrain activity, so that could
contribute to that steadier mood, maybe less anxiety.
And then finally, there's theneuroprotective angle.
We mentioned Krikorian's 2012study.
It showed benefits in slowingcognitive decline in people with
mild cognitive impairment whofollowed a ketogenic diet.
Rachel (06:00):
So it really paints a picture.
Instead of those glucose peaksand crashes, a ketone-fueled
brain gets this steady,efficient, cleaner energy.
It sounds like more consistentclarity day to day, but also
maybe better long-termresilience.
Mark (06:14):
That sums it up nicely.
Rachel (06:15):
Yeah.
Mark (06:16):
Which naturally leads us to the other side of the coin
carbohydrates.
Nicolette (06:19):
Right.
Mark (06:20):
They're obviously a quick energy source, a huge part of
most diets.
But what happens in the brainwhen we consistently eat a lot
of them, especially, you know,the refined sugars, the
processed stuff?
Rachel (06:29):
Yeah, this is where it gets tricky, isn't it?
Because carbs give you thatquick boost, but it sounds like
there might be some serioushidden costs, especially with
chronic high intake.
Mark (06:40):
That's exactly right.
When we constantly hit oursystem with high carb meals, we
get these big blood sugar spikesand that triggers a surge of
insulin to deal with it.
Rachel (06:47):
The insulin response.
Mark (06:48):
Yeah, and over time, doing that repeatedly can lead to
insulin resistance, not just inyour muscles or fat cells, but
potentially in the brain itself.
Rachel (06:57):
Brain insulin resistance ?
I haven't heard that term muchso.
The brain can become lesssensitive to insulin, just like
the body.
Mark (07:03):
It seems so, and there's emerging research like Arnold
and colleagues published in 2018, suggesting this brain insulin
resistance can actually messwith memory, mood regulation and
just our overall cognitivesharpness.
Rachel (07:18):
Wow.
And what are the knock-oneffects of that resistance in
the brain?
Mark (07:21):
Well, a few things seem to happen.
For instance, high blood sugaritself can ramp up the
production of inflammatorymolecules in the brain.
Research by Kullman in 2016suggested this neuroinflammation
can disrupt the communicationlines between brain cells.
You know the synaptic signaling.
Rachel (07:39):
So it kind of scrambles the messages, makes thinking
slower.
Mark (07:43):
That's a good way to put it.
Yeah, we can also seeimbalances in key
neurotransmitters.
Those rapid swings in bloodglucose can destabilize
serotonin and dopamine pathwayscrucial for mood and focus.
Wertman's work back in 88touched on this connection.
Rachel (07:58):
Ah, ok, so that instability could explain some
of that moodiness, the brain fog, the fatigue that hits after a
really carb-heavy meal.
Mark (08:05):
It certainly contributes.
You know that classic afternoonslump.
Rachel (08:08):
Oh, yeah, definitely know that one.
Mark (08:10):
That could be part of it, and maybe the most sobering link
is the growing evidenceconnecting chronic high insulin
levels the hyperinsulinemia youget from constant high carb
intake with a greater buildup ofamyloid beta plaques.
Rachel (08:22):
The Alzheimer's plaque.
Mark (08:23):
The very same.
This link is so strong thatsome researchers like Delamonte
and Wands, back in 2008 evenproposed calling Alzheimer's
type 3 diabetes, reallyhighlighting this potential
metabolic root of the disease.
Rachel (08:38):
Type 3 diabetes.
That really makes you stop andthink.
So we're not just talking aboutshort-term brain fog or energy
dips here.
We're potentially looking ataccelerated brain aging
increased risk of cognitivedecline down the road.
Mark (08:52):
Exactly.
It's not to say all carbs arebad, of course, but it really
drives home the importance ofbeing mindful about our
carbohydrate intake how much,yes, but also the type of carbs
and how they impact our bloodsugar stability.
Rachel (09:06):
This really builds a compelling case, then, for the
potential long-term benefits ofeating lower carb for brain
health.
It seems it's not just aboutfeeling sharper today, but maybe
protecting our cognitivefunction for the future.
Mark (09:17):
That's precisely where a lot of the research interest is
heading.
Beyond those immediate effectslike focus and mood, there's
this growing idea thatlower-carb and ketogenic diets
might offer genuine long-termbrain protection.
Rachel (09:28):
How?
So what's the thinking there?
Mark (09:30):
Well, the core idea is that by keeping blood sugar
levels more stable,significantly reducing chronic
inflammation and providing thatefficient, clean ketone energy
source, we might actually beable to slow down the
progression of certainneurological diseases and
support healthier cognitiveaging overall.
Rachel (09:48):
Are there specific areas where this protective potential
is being actively studied?
Mark (09:52):
Definitely.
I mean the ketogenic diets.
Role in epilepsy iswell-established right.
Neil and colleagues wrote aboutthis back in 2008.
The fact that it can stabilizeneuronal activity when drugs
fail, that just shows itspowerful effect on brain
function.
Rachel (10:06):
Right Epilepsy is the classic example.
Mark (10:12):
Then, as we mentioned, krikorian's 2012 study showing
memory improvements and mildcognitive impairment with a keto
diet.
That's really promising, andCunningham's work from 2016
delves deeper into how ketonesmight bypass that faulty glucose
metabolism seen in Alzheimer's,suggesting a potential
therapeutic avenue.
Rachel (10:25):
So for Alzheimer's it's like offering the brain an
alternative fuel it can stilluse effectively.
Mark (10:30):
Exactly.
Even in areas like mooddisorders, bipolar depression,
there's early research, likeBraitsey and colleagues
published in 2018, hinting atpimental benefits.
The idea is that stabilizingbrain energy and reducing
inflammation could help.
Still early days there, moreresearch needed, but it's
intriguing.
Rachel (10:49):
It really sounds like, while maybe not a magic bullet,
a lower carb approach couldgenuinely help strengthen the
brain's resilience againstvarious challenges over time.
Mark (10:58):
I think the key insight emerging is that these
strategies seem to boost thebrain's overall metabolic
flexibility, its ability to useboth glucose and ketones well.
Plus, they supportmitochondrial health, those
power plants and help controlchronic inflammation.
These are really fundamentalpillars for long-term brain
health.
Rachel (11:15):
Okay, this all sounds incredibly positive, almost too
good to be true sometimes, whichbrings up the big question is
going low-carb or keto actuallythe right move for everyone?
Mark (11:24):
That's such a crucial point to address?
Because, no, while thepotential brain benefits are
clearly significant, it's reallyimportant to stress that these
diets aren't a universal fix.
They're not one-size-fits-all.
Rachel (11:36):
So context matters.
Mark (11:37):
Hugely fix.
They're not one size fits all,so context matters Hugely.
Like any dietary shift.
Whether it's right for youreally depends on your
individual needs, your currentmetabolic health, your lifestyle
, your specific health goals.
All of that.
Rachel (11:49):
Okay.
So who might find a lower-carbapproach particularly helpful
for their brain health?
Where might the benefits reallyshine?
Mark (11:57):
Well based on work like Taylor's from 2019,.
People dealing with metabolicsyndrome, prediabetes or
diagnosed insulin resistanceoften see significant
improvements, not just inmetabolic markers, but often in
cognitive function and energylevels, too, likely due to
better blood sugar control andthat metabolic flexibility boost
.
Rachel (12:15):
Makes sense, anyone else ?
Mark (12:16):
Also, individuals who consistently struggle with
things like brain fog thoseafternoon, energy crashes or
maybe just vague cognitiveconcerns, feeling not quite as
sharp as they used to might findreal relief and maybe, more
proactively, someone with astrong family history of
neurodegenerative diseases mightconsider it as one part of a
strategy to support long-termbrain resilience.
Rachel (12:37):
OK, and flipping that when?
Should someone maybe pause orbe more cautious about jumping
into a strict low-carb diet?
Mark (12:43):
Yeah, there are definitely situations where caution or at
least careful planning is needed.
High-performance athletes withreally high energy demands, for
instance, as Volek and othersnoted in 2015, they might need
more carbs to fuel intenseactivity and recovery optimally.
Right Fuel demands and othersnoted in 2015, they might need
more carbs to fuel intenseactivity and recovery optimally.
Rachel (13:00):
Right fuel demands.
Mark (13:01):
Also, individuals with certain pre-existing conditions
like thyroid dysfunction orsignificant adrenal fatigue
again, volek's work touches onthis might feel better or find
it easier to manage theircondition with a more moderate
carb intake.
It's really important foranyone with a history of eating
disorders or restrictive eatingto approach any dietary
(13:22):
restriction, including carbs,very carefully, ideally with
professional support.
Rachel (13:27):
That's a critical point.
Mark (13:28):
And one more kind of interesting area.
Some research, like Maropoulosfrom 2005, suggests that women
in their reproductive yearsmight sometimes do better with
more cyclical low-carbapproaches rather than constant,
strict restriction, potentiallyto better support hormonal
balance.
Rachel (13:43):
So it really comes down to individualization, listening
to your body, maybe getting someguidance.
Mark (13:48):
Absolutely Think of low-carb and keto as powerful
tools in the toolbox not theonly tools, and certainly not
universal prescriptions.
Paying close attention to howyou feel mentally and physically
, monitoring your body'sfeedback and adjusting
accordingly is just vital formaking it work well long term.
Rachel (14:07):
Okay, great.
So let's say, someone listeningis intrigued.
They're thinking, okay, maybeexploring lower carb could help
my focus, my energy, mylong-term brain health.
What are some practical sort offirst steps they could take?
How do you start?
Mark (14:21):
That's a great question, because it doesn't have to be
this extreme overnight ketoplunge right.
It's important to remember thateven making smaller, consistent
shifts towards lower carbeating can make a noticeable
difference in mental clarity,energy stability and,
potentially, that long-termcognitive resilience we're
talking about.
Rachel (14:36):
So baby steps are okay.
What are some foundational ones?
Mark (14:39):
First off, just start shifting the focus of your plate
.
Prioritize nutrient-dense,naturally lower-carb foods.
Think lots of non-starchyvegetables, leafy greens,
broccoli, cauliflower peppers,plus healthy fats from sources
like avocados, olive oil, nutsand seeds, and, of course, good
quality protein fish, poultry,eggs, maybe some grass-fed meat.
Rachel (14:58):
Focus on whole foods basically.
Mark (15:00):
Exactly and specifically for the brain.
Don't forget those omega-3 fats, particularly EPA and DHA.
You find those in fatty fishlike salmon and sardines.
Gomez-pena's research from 2008really highlights how crucial
they are for healthy brain cellmembranes and keeping
inflammation down.
Rachel (15:16):
Okay, nutrient density, healthy fats.
Mark (15:18):
What else Hydration is key and electrolytes.
When insulin levels drop, yourkidneys tend to excrete more
sodium and water, so you need toreplenish.
Finney and Volek talked aboutthis back in 2011.
Simple things like adding apinch of sea salt to your water,
making sure you get enoughpotassium from foods like
avocados and leafy greens, maybesome magnesium that can really
help minimize that initiallow-carb flu feeling some people
(15:41):
get.
Rachel (15:41):
Ah, the electrolytes, Good tip.
Mark (15:43):
And related to that transition go slow.
Don't try to slash your carbsfrom, say, 300 grams a day down
to 20 overnight.
Maybe reduce gradually over aweek or two.
Let your body adapt moresmoothly.
Rachel (15:56):
Makes sense.
Any other dietary tweaks, maybetiming?
Mark (16:00):
Yeah, something else to consider, perhaps once you're
more comfortable with lowercarbs, is incorporating some
form of intermittent fasting ortime-restricted eating.
Research by folks like DeCaboand Mattson in 2019 suggests
this can actually amplify ketoneproduction and also trigger
beneficial cellular cleanupprocesses like autophagy.
Rachel (16:17):
Okay, so diet is foundational.
Are there other lifestylepieces that really tie in with
supporting brain healthalongside these food changes?
Mark (16:24):
Oh, absolutely.
Diet is huge, but it's not thewhole picture.
Consistent, high-quality sleepis non-negotiable.
Aiming for that seven tonine-hour window allows your
brain to do crucial repair andconsolidation work.
Sleep always important.
Managing chronic stress is alsovital, whether it's through
mindfulness, meditation, yoga,regular movement, spending time
in nature.
(16:45):
Finding healthy ways to bufferstress protects your brain.
And lastly, don't underestimatethe power of staying mentally
and socially engaged.
Keep learning new things, read,challenge your brain with
puzzles or hobbies, maintainstrong social connections.
All of that builds cognitivereserve.
Rachel (17:04):
So it's really a holistic picture.
Mark (17:06):
Definitely Nutrition lays the groundwork, but true
cognitive resilience comes fromthis interplay of metabolic
health, emotional well-being andkeeping that brain active and
stimulated.
Rachel (17:16):
This has been incredibly insightful.
So if we were to kind of wrapthis up, boil it down, what are
the main takeaways for peoplethinking about diet and their
brain performance?
Mark (17:23):
Well, I think the big picture is that our brains,
despite being small, areincredibly energy hungry, and
the type of fuel we give themgenuinely matters a lot.
Rachel (17:32):
Right Fuel choice is critical.
Mark (17:34):
And it seems pretty clear that by consciously reducing our
intake of high glycemicprocessed inflammatory foods and
shifting towards a morelower-carb, nutrient-rich way of
eating, we have this realpotential to sharpen our focus
and energy now, but also tobuild a more resilient brain for
the long haul.
Rachel (17:54):
And the key mechanisms behind that seem to be one
leveraging ketones as thiscleaner, more stable fuel source
which reduces oxidative stress.
Mark (18:02):
Exactly.
And two managing ourcarbohydrate intake better to
protect ourselves from the harmsof insulin resistance and
chronic inflammation, whichwe're increasingly seeing are
tied to cognitive decline andbrain aging.
Rachel (18:14):
Yeah, it's a powerful combination.
Mark (18:16):
It really is.
And again, while lower carbisn't the only way to support
brain health, the researchstrongly suggests it's a very
effective tool for many peoplelooking to think clearer, have
more stable energy and maintaintheir cognitive edge as they get
older.
Rachel (18:32):
It's also worth just quickly mentioning, isn't it
that, for anyone really curiousabout their specific response,
there are ways now to track howdiet impacts brain and metabolic
health, looking at markers likefasting insulin, hba1c, maybe,
inflammation levels, even ketonelevels.
Mark (18:45):
That's an excellent point.
Yeah, getting objective datacan be incredibly valuable.
Understanding your own body'sresponse helps you make much
more informed choices.
Services that offer convenienttesting like you mentioned,
QuickLab Mobile, doing in-homeblood draws for these kinds of
things can make that monitoringprocess easier for people.
Rachel (19:03):
Right Personalized data for personalized choices.
Mark (19:06):
Precisely.
Rachel (19:07):
So perhaps the final thought to leave you, our
listener, with, is this Reallystart to be intentional about
how you're fueling your brainday to day.
Pay attention to the connectionbetween what you eat and how
you feel mentally, and justobserve the potential, the
potential for your mind toreally thrive when you give it
the right kind of nourishment.
Thanks so much for diving deepwith us today.
Nicolette (19:34):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
episode.
Welcome to the Health Pulse, your go-to source for
quick, actionable insights onhealth, wellness and diagnostics
.
Whether you're looking tooptimize your well-being or stay
informed about the latest inmedical testing, we've got you
covered.
Join us as we break down keyhealth topics in just minutes.
Let's dive in.
Rachel (00:24):
Welcome to the Deep Dive .
Today we're tackling a reallyfundamental question.
How does what we eat,specifically, you know, the
balance of carbohydrates andketones impact how well our
brains actually function?
It's going on all the time.
Mark (00:40):
Absolutely.
And just to set the scene a bit, think about this, your brain.
It's only about what 2% of yourbody weight yeah tiny, but it's
a massive energy hog.
It gobbles up something like20% of your daily energy.
Nicolette (00:51):
Yeah.
Mark (00:52):
Well, that's a huge demand we need to meet.
Rachel (00:54):
It really is, and the standard thinking, the long-held
belief, is that glucose, youknow from carbs, that's the
brain's main fuel.
We've all heard that right.
Sugar helps, you think.
Mark (01:05):
That's definitely the conventional wisdom.
And look, glucose is easy toget from food.
It's readily available.
Yeah, but what's becomingclearer through research is how
adaptable the brain is.
Nicolette (01:14):
Yeah.
Mark (01:14):
There's this other fuel source, a really efficient one
ketones.
Rachel (01:17):
Ketones.
Okay, let's pause there Forthose of us a bit rusty on the
biology.
Where do they come from?
Mark (01:22):
So think of ketones basically as molecules your body
makes from fat, where your carbintake drops really low.
Maybe you're fasting or doing alow carb or keto diet.
Your liver kind of kicks intogear and starts churning out
these ketones from fatty acids.
It's a clever metabolic switchreally.
Rachel (01:40):
So it's like flipping on a secondary power source.
Mark (01:43):
It's almost more than just a backup.
The main ketone body we'rereally interested in for brain
health is calledbeta-hydroxybutyrate BHB for
short.
Rachel (01:52):
BHB.
Mark (01:53):
Got it, and that's the one that can easily slip across the
blood-brain barrier, so it getsdirectly to your neurons to
power them.
Rachel (02:02):
Okay, so the brain can use ketones.
Fine, but why is that?
Why is that important?
What makes it significant for,like, how sharp we feel?
Mark (02:07):
Well, this is where it gets fascinating.
It's about the potentialadvantages ketones seem to offer
.
For starters, they actuallygenerate more energy per
molecule compared to glucose.
Rachel (02:17):
More bang for your buck, energy wise.
Mark (02:19):
Sort of yeah, and maybe even more importantly, they do
it while producing fewer ofthose things called free
radicals.
You can think of free radicalsas like metabolic exhaust fumes
oh okay, pollution.
Exactly, they can damage braincells over time.
Ketones seem to be a cleanerburning fuel in that sense.
Rachel (02:37):
Cleaner fuel for the brain.
I like the sound of that.
Mark (02:39):
Me too, and beyond just energy.
Ketones have also been shown tohelp stabilize the membranes
around our neurons.
That gives them a bit ofprotection against something
called oxidative stress.
Rachel (02:50):
Oxidative stress like biological rust.
Mark (02:52):
That's a great analogy.
Yeah, it causes damage overtime and here's a really key
point Ketones can sometimesbypass damaged pathways that the
brain normally uses tometabolize glucose.
Rachel (03:04):
Oh, wow.
So if the normal glucose routeis blocked?
Mark (03:06):
Exactly.
This is particularly relevantpotentially in conditions like
Alzheimer's, where we know thebrain's ability to use glucose
effectively can become impaired.
Rachel (03:15):
That feels really significant.
So in those cases, ketonesaren't just an alternative.
They might actually be a moreaccessible fuel.
Mark (03:21):
Precisely, and there's even research suggesting ketones
might promote neurogenesis,that's, the growth of new brain
cells, and support the health ofour mitochondria.
Rachel (03:30):
Yeah.
Mark (03:30):
You know little power plants inside ourselves.
Rachel (03:32):
Right, the mitochondria.
Mark (03:33):
So the big takeaway here isn't just that ketones are
another fuel.
It's that under certaincircumstances they might
actually be a superior fuel forthe brain.
Rachel (03:42):
Okay, let's dig into that a bit more.
We know the brain can useketones.
Sounds like there are realupsides.
What does that actually feellike?
What do people reportexperiencing when their brain is
running more on ketones, say ona lower carb diet?
Mark (03:56):
Yeah, subjectively, many people report some pretty
noticeable improvements, thingslike sharper focus, a much
steadier mood, less up and down,improved mental endurance you
know that feeling of being ableto concentrate longer without
hitting a wall and often a bigreduction in that sort of
fuzzy-headed feeling.
Brain fog, brain fog yeah,that's something I think a lot
(04:17):
of people can relate to.
Sounds pretty good for justgetting through the day.
Yeah, is there solid sciencebacking up these feelings?
Oh, absolutely.
It's not just anecdotal.
There are studies, like one byCunningham and his team back in
2016, which indicated thatketones do provide a more stable
, more efficient energy supplyto brain cells compared to
glucose.
Rachel (04:36):
More stable yeah.
Mark (04:37):
And that stability seems to lead to less of that exhaust.
We talked about fewerinflammatory byproducts kicking
around in the brain.
Rachel (04:44):
So it's not just a perception.
There's a real biologicalreason for feeling clearer.
What other specific sort ofresearch-backed benefits are we
seeing?
Mark (04:53):
Well, like we touched on, there's enhanced mitochondrial
function, worked by Newman andVerdin in 2017.
2017 really highlighted howketones can boost energy
production in those mitochondriawhile also reducing damage and
protecting against metabolicstress.
Rachel (05:07):
The better power plants.
Mark (05:08):
Exactly, and then there's reduced inflammation.
A ketone, bhb, has actuallybeen shown to inhibit something
called the NLRP3 inflammasome.
Think of it as a majorinflammation trigger in the
brain.
Research by Hume and colleaguesin 2015 showed this effect.
Rachel (05:23):
That's huge right, given how much we hear about
inflammation being linked towell almost everything,
including brain issues.
Mark (05:30):
It's definitely significant, and there's more
Research by Yudkoff and othersgoing back to 2008, suggests
these diets can lead to higherlevels of GABA.
Rachel (05:39):
GABA, the calming neurotransmitter.
Mark (05:41):
That's the one.
It helps calm down excessivebrain activity, so that could
contribute to that steadier mood, maybe less anxiety.
And then finally, there's theneuroprotective angle.
We mentioned Krikorian's 2012study.
It showed benefits in slowingcognitive decline in people with
mild cognitive impairment whofollowed a ketogenic diet.
Rachel (06:00):
So it really paints a picture.
Instead of those glucose peaksand crashes, a ketone-fueled
brain gets this steady,efficient, cleaner energy.
It sounds like more consistentclarity day to day, but also
maybe better long-termresilience.
Mark (06:14):
That sums it up nicely.
Rachel (06:15):
Yeah.
Mark (06:16):
Which naturally leads us to the other side of the coin
carbohydrates.
Nicolette (06:19):
Right.
Mark (06:20):
They're obviously a quick energy source, a huge part of
most diets.
But what happens in the brainwhen we consistently eat a lot
of them, especially, you know,the refined sugars, the
processed stuff?
Rachel (06:29):
Yeah, this is where it gets tricky, isn't it?
Because carbs give you thatquick boost, but it sounds like
there might be some serioushidden costs, especially with
chronic high intake.
Mark (06:40):
That's exactly right.
When we constantly hit oursystem with high carb meals, we
get these big blood sugar spikesand that triggers a surge of
insulin to deal with it.
Rachel (06:47):
The insulin response.
Mark (06:48):
Yeah, and over time, doing that repeatedly can lead to
insulin resistance, not just inyour muscles or fat cells, but
potentially in the brain itself.
Rachel (06:57):
Brain insulin resistance ?
I haven't heard that term muchso.
The brain can become lesssensitive to insulin, just like
the body.
Mark (07:03):
It seems so, and there's emerging research like Arnold
and colleagues published in 2018, suggesting this brain insulin
resistance can actually messwith memory, mood regulation and
just our overall cognitivesharpness.
Rachel (07:18):
Wow.
And what are the knock-oneffects of that resistance in
the brain?
Mark (07:21):
Well, a few things seem to happen.
For instance, high blood sugaritself can ramp up the
production of inflammatorymolecules in the brain.
Research by Kullman in 2016suggested this neuroinflammation
can disrupt the communicationlines between brain cells.
You know the synaptic signaling.
Rachel (07:39):
So it kind of scrambles the messages, makes thinking
slower.
Mark (07:43):
That's a good way to put it.
Yeah, we can also seeimbalances in key
neurotransmitters.
Those rapid swings in bloodglucose can destabilize
serotonin and dopamine pathwayscrucial for mood and focus.
Wertman's work back in 88touched on this connection.
Rachel (07:58):
Ah, ok, so that instability could explain some
of that moodiness, the brain fog, the fatigue that hits after a
really carb-heavy meal.
Mark (08:05):
It certainly contributes.
You know that classic afternoonslump.
Rachel (08:08):
Oh, yeah, definitely know that one.
Mark (08:10):
That could be part of it, and maybe the most sobering link
is the growing evidenceconnecting chronic high insulin
levels the hyperinsulinemia youget from constant high carb
intake with a greater buildup ofamyloid beta plaques.
Rachel (08:22):
The Alzheimer's plaque.
Mark (08:23):
The very same.
This link is so strong thatsome researchers like Delamonte
and Wands, back in 2008 evenproposed calling Alzheimer's
type 3 diabetes, reallyhighlighting this potential
metabolic root of the disease.
Rachel (08:38):
Type 3 diabetes.
That really makes you stop andthink.
So we're not just talking aboutshort-term brain fog or energy
dips here.
We're potentially looking ataccelerated brain aging
increased risk of cognitivedecline down the road.
Mark (08:52):
Exactly.
It's not to say all carbs arebad, of course, but it really
drives home the importance ofbeing mindful about our
carbohydrate intake how much,yes, but also the type of carbs
and how they impact our bloodsugar stability.
Rachel (09:06):
This really builds a compelling case, then, for the
potential long-term benefits ofeating lower carb for brain
health.
It seems it's not just aboutfeeling sharper today, but maybe
protecting our cognitivefunction for the future.
Mark (09:17):
That's precisely where a lot of the research interest is
heading.
Beyond those immediate effectslike focus and mood, there's
this growing idea thatlower-carb and ketogenic diets
might offer genuine long-termbrain protection.
Rachel (09:28):
How?
So what's the thinking there?
Mark (09:30):
Well, the core idea is that by keeping blood sugar
levels more stable,significantly reducing chronic
inflammation and providing thatefficient, clean ketone energy
source, we might actually beable to slow down the
progression of certainneurological diseases and
support healthier cognitiveaging overall.
Rachel (09:48):
Are there specific areas where this protective potential
is being actively studied?
Mark (09:52):
Definitely.
I mean the ketogenic diets.
Role in epilepsy iswell-established right.
Neil and colleagues wrote aboutthis back in 2008.
The fact that it can stabilizeneuronal activity when drugs
fail, that just shows itspowerful effect on brain
function.
Rachel (10:06):
Right Epilepsy is the classic example.
Mark (10:12):
Then, as we mentioned, krikorian's 2012 study showing
memory improvements and mildcognitive impairment with a keto
diet.
That's really promising, andCunningham's work from 2016
delves deeper into how ketonesmight bypass that faulty glucose
metabolism seen in Alzheimer's,suggesting a potential
therapeutic avenue.
Rachel (10:25):
So for Alzheimer's it's like offering the brain an
alternative fuel it can stilluse effectively.
Mark (10:30):
Exactly.
Even in areas like mooddisorders, bipolar depression,
there's early research, likeBraitsey and colleagues
published in 2018, hinting atpimental benefits.
The idea is that stabilizingbrain energy and reducing
inflammation could help.
Still early days there, moreresearch needed, but it's
intriguing.
Rachel (10:49):
It really sounds like, while maybe not a magic bullet,
a lower carb approach couldgenuinely help strengthen the
brain's resilience againstvarious challenges over time.
Mark (10:58):
I think the key insight emerging is that these
strategies seem to boost thebrain's overall metabolic
flexibility, its ability to useboth glucose and ketones well.
Plus, they supportmitochondrial health, those
power plants and help controlchronic inflammation.
These are really fundamentalpillars for long-term brain
health.
Rachel (11:15):
Okay, this all sounds incredibly positive, almost too
good to be true sometimes, whichbrings up the big question is
going low-carb or keto actuallythe right move for everyone?
Mark (11:24):
That's such a crucial point to address?
Because, no, while thepotential brain benefits are
clearly significant, it's reallyimportant to stress that these
diets aren't a universal fix.
They're not one-size-fits-all.
Rachel (11:36):
So context matters.
Mark (11:37):
Hugely fix.
They're not one size fits all,so context matters Hugely.
Like any dietary shift.
Whether it's right for youreally depends on your
individual needs, your currentmetabolic health, your lifestyle
, your specific health goals.
All of that.
Rachel (11:49):
Okay.
So who might find a lower-carbapproach particularly helpful
for their brain health?
Where might the benefits reallyshine?
Mark (11:57):
Well based on work like Taylor's from 2019,.
People dealing with metabolicsyndrome, prediabetes or
diagnosed insulin resistanceoften see significant
improvements, not just inmetabolic markers, but often in
cognitive function and energylevels, too, likely due to
better blood sugar control andthat metabolic flexibility boost
.
Rachel (12:15):
Makes sense, anyone else ?
Mark (12:16):
Also, individuals who consistently struggle with
things like brain fog thoseafternoon, energy crashes or
maybe just vague cognitiveconcerns, feeling not quite as
sharp as they used to might findreal relief and maybe, more
proactively, someone with astrong family history of
neurodegenerative diseases mightconsider it as one part of a
strategy to support long-termbrain resilience.
Rachel (12:37):
OK, and flipping that when?
Should someone maybe pause orbe more cautious about jumping
into a strict low-carb diet?
Mark (12:43):
Yeah, there are definitely situations where caution or at
least careful planning is needed.
High-performance athletes withreally high energy demands, for
instance, as Volek and othersnoted in 2015, they might need
more carbs to fuel intenseactivity and recovery optimally.
Right Fuel demands and othersnoted in 2015, they might need
more carbs to fuel intenseactivity and recovery optimally.
Rachel (13:00):
Right fuel demands.
Mark (13:01):
Also, individuals with certain pre-existing conditions
like thyroid dysfunction orsignificant adrenal fatigue
again, volek's work touches onthis might feel better or find
it easier to manage theircondition with a more moderate
carb intake.
It's really important foranyone with a history of eating
disorders or restrictive eatingto approach any dietary
(13:22):
restriction, including carbs,very carefully, ideally with
professional support.
Rachel (13:27):
That's a critical point.
Mark (13:28):
And one more kind of interesting area.
Some research, like Maropoulosfrom 2005, suggests that women
in their reproductive yearsmight sometimes do better with
more cyclical low-carbapproaches rather than constant,
strict restriction, potentiallyto better support hormonal
balance.
Rachel (13:43):
So it really comes down to individualization, listening
to your body, maybe getting someguidance.
Mark (13:48):
Absolutely Think of low-carb and keto as powerful
tools in the toolbox not theonly tools, and certainly not
universal prescriptions.
Paying close attention to howyou feel mentally and physically
, monitoring your body'sfeedback and adjusting
accordingly is just vital formaking it work well long term.
Rachel (14:07):
Okay, great.
So let's say, someone listeningis intrigued.
They're thinking, okay, maybeexploring lower carb could help
my focus, my energy, mylong-term brain health.
What are some practical sort offirst steps they could take?
How do you start?
Mark (14:21):
That's a great question, because it doesn't have to be
this extreme overnight ketoplunge right.
It's important to remember thateven making smaller, consistent
shifts towards lower carbeating can make a noticeable
difference in mental clarity,energy stability and,
potentially, that long-termcognitive resilience we're
talking about.
Rachel (14:36):
So baby steps are okay.
What are some foundational ones?
Mark (14:39):
First off, just start shifting the focus of your plate
.
Prioritize nutrient-dense,naturally lower-carb foods.
Think lots of non-starchyvegetables, leafy greens,
broccoli, cauliflower peppers,plus healthy fats from sources
like avocados, olive oil, nutsand seeds, and, of course, good
quality protein fish, poultry,eggs, maybe some grass-fed meat.
Rachel (14:58):
Focus on whole foods basically.
Mark (15:00):
Exactly and specifically for the brain.
Don't forget those omega-3 fats, particularly EPA and DHA.
You find those in fatty fishlike salmon and sardines.
Gomez-pena's research from 2008really highlights how crucial
they are for healthy brain cellmembranes and keeping
inflammation down.
Rachel (15:16):
Okay, nutrient density, healthy fats.
Mark (15:18):
What else Hydration is key and electrolytes.
When insulin levels drop, yourkidneys tend to excrete more
sodium and water, so you need toreplenish.
Finney and Volek talked aboutthis back in 2011.
Simple things like adding apinch of sea salt to your water,
making sure you get enoughpotassium from foods like
avocados and leafy greens, maybesome magnesium that can really
help minimize that initiallow-carb flu feeling some people
(15:41):
get.
Rachel (15:41):
Ah, the electrolytes, Good tip.
Mark (15:43):
And related to that transition go slow.
Don't try to slash your carbsfrom, say, 300 grams a day down
to 20 overnight.
Maybe reduce gradually over aweek or two.
Let your body adapt moresmoothly.
Rachel (15:56):
Makes sense.
Any other dietary tweaks, maybetiming?
Mark (16:00):
Yeah, something else to consider, perhaps once you're
more comfortable with lowercarbs, is incorporating some
form of intermittent fasting ortime-restricted eating.
Research by folks like DeCaboand Mattson in 2019 suggests
this can actually amplify ketoneproduction and also trigger
beneficial cellular cleanupprocesses like autophagy.
Rachel (16:17):
Okay, so diet is foundational.
Are there other lifestylepieces that really tie in with
supporting brain healthalongside these food changes?
Mark (16:24):
Oh, absolutely.
Diet is huge, but it's not thewhole picture.
Consistent, high-quality sleepis non-negotiable.
Aiming for that seven tonine-hour window allows your
brain to do crucial repair andconsolidation work.
Sleep always important.
Managing chronic stress is alsovital, whether it's through
mindfulness, meditation, yoga,regular movement, spending time
in nature.
(16:45):
Finding healthy ways to bufferstress protects your brain.
And lastly, don't underestimatethe power of staying mentally
and socially engaged.
Keep learning new things, read,challenge your brain with
puzzles or hobbies, maintainstrong social connections.
All of that builds cognitivereserve.
Rachel (17:04):
So it's really a holistic picture.
Mark (17:06):
Definitely Nutrition lays the groundwork, but true
cognitive resilience comes fromthis interplay of metabolic
health, emotional well-being andkeeping that brain active and
stimulated.
Rachel (17:16):
This has been incredibly insightful.
So if we were to kind of wrapthis up, boil it down, what are
the main takeaways for peoplethinking about diet and their
brain performance?
Mark (17:23):
Well, I think the big picture is that our brains,
despite being small, areincredibly energy hungry, and
the type of fuel we give themgenuinely matters a lot.
Rachel (17:32):
Right Fuel choice is critical.
Mark (17:34):
And it seems pretty clear that by consciously reducing our
intake of high glycemicprocessed inflammatory foods and
shifting towards a morelower-carb, nutrient-rich way of
eating, we have this realpotential to sharpen our focus
and energy now, but also tobuild a more resilient brain for
the long haul.
Rachel (17:54):
And the key mechanisms behind that seem to be one
leveraging ketones as thiscleaner, more stable fuel source
which reduces oxidative stress.
Mark (18:02):
Exactly.
And two managing ourcarbohydrate intake better to
protect ourselves from the harmsof insulin resistance and
chronic inflammation, whichwe're increasingly seeing are
tied to cognitive decline andbrain aging.
Rachel (18:14):
Yeah, it's a powerful combination.
Mark (18:16):
It really is.
And again, while lower carbisn't the only way to support
brain health, the researchstrongly suggests it's a very
effective tool for many peoplelooking to think clearer, have
more stable energy and maintaintheir cognitive edge as they get
older.
Rachel (18:32):
It's also worth just quickly mentioning, isn't it
that, for anyone really curiousabout their specific response,
there are ways now to track howdiet impacts brain and metabolic
health, looking at markers likefasting insulin, hba1c, maybe,
inflammation levels, even ketonelevels.
Mark (18:45):
That's an excellent point.
Yeah, getting objective datacan be incredibly valuable.
Understanding your own body'sresponse helps you make much
more informed choices.
Services that offer convenienttesting like you mentioned,
QuickLab Mobile, doing in-homeblood draws for these kinds of
things can make that monitoringprocess easier for people.
Rachel (19:03):
Right Personalized data for personalized choices.
Mark (19:06):
Precisely.
Rachel (19:07):
So perhaps the final thought to leave you, our
listener, with, is this Reallystart to be intentional about
how you're fueling your brainday to day.
Pay attention to the connectionbetween what you eat and how
you feel mentally, and justobserve the potential, the
potential for your mind toreally thrive when you give it
the right kind of nourishment.
Thanks so much for diving deepwith us today.
Nicolette (19:34):
Thanks for tuning into the Health Pulse.
If you found this episodehelpful, don't forget to
subscribe and share it withsomeone who might benefit.
For more health insights anddiagnostics, visit us online at
wwwquicklabmobilecom.
Stay informed, stay healthy andwe'll catch you in the next
episode.
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