Happy Monday friends! Daylight savings was this weekend and even though I lost an hour of sleep, I’m so excited that it’s light out until 7pm now!!I always feel so much more energetic and happy during longer days, I’m so stoked for summer to get here. The only downside is now it’s completely dark when I wake up again, which makes getting up to workout in the mornings that much more of a struggle. It also dumped like 5 inches of snow yesterday, so that wasn’t motivating me much this morning, either. There was one thing motivating me, though – exogenous ketones.
I had heard about ketones from a few wellness bloggers, particularly the brand Keto OS, but didn’t think much of it for a while. Ketones are generally used by people to try to loose weight, and honestly I just don’t think they work for that IMO. In case you don’t know, ketones are used by our bodies to generate energy, used as an alternative fuel source to glucose (sugar/carbs). The ketogenic diet drastically reduces your carb intake to force your body to stop burning glucose for fuel, causes your liver to begin producing more ketones, and start burning ketones for energy instead. Essentially your body begins to burn ketones and fat for energy, which can help to really reduce your body fat without losing muscle (provided you’re consuming enough calories). This process can be extremely uncomfortable, and is super difficult to maintain, which is why most people I know who’ve experimented with ketosis only eat a ketogenic diet for about a month before giving up. Exogenous ketones are ketones that are ingested via a nutritional supplement, rather than created by our livers. Therefore a lot of people think ingesting ketones will force their bodies to being burning fat like it would in ketosis without having to eat a ketogenic diet. NOT TRUE. If you’re eating carbs, your body is still going to look to glucose for it’s main energy source. Period. You can’t eat whatever you want and add in ketones, and expect fat to melt off your body. However, ketones do provide a slow-burning source of energy for your body, and there is some evidence they may reduces your bodies need for oxygen during a workout, and thus enhance athletic performance. It’s these 2 benefits that piqued my interest.
I’ve mentioned before that I really struggle with feeling super fatigued after my daily workout, especially if I workout first thing in the morning. My body responds super well to fasted workouts, but they leave me feeling way too drained for the rest of my day, so I usually wait until the afternoon to do my workout. I was listening to a podcast with the CEO of Keto OS, and he recommended that people drink their ketones right away in the morning, and then workout after, and this would get them their greatest benefits from their workout. I was curious if maybe ketones would help with my energy depletion issues, so I decided to give them a try. I know I’ve mentioned Keto OS a few times here, but I didn’t actually end of buying Keto OS. It was just way too expensive, especially since I didn’t know if I’d even like it. I ended up going with Julian’s InstaKetones because I’ve been pretty satisfied with other products from Julian Bakery, and the cost per serving was much more reasonable (especially if you want to take it daily). Almost all of the negative reviews are complaining about the taste which I don’t understand at all – it honestly tastes fine. These reviewers sound like a bunch of children who probably refuse to eat their vegetables, too, since they don’t taste like candy. I actually like the flavor of this – it’s orangey but not crazy sweet like a soda. It’s good. Anyway, after I received my ketones, I tried them the next morning first without working out, and I was really pleasantly surprised. I felt quite a bit more energetic through the morning/afternoon without a major crash around 2pm like I usually get (which may be due to my coffee habit), and the enrgy felt very smooth (not jittery like coffee). My appetite was also suppressed, something I wasn’t expecting. I ate a high protein + fat breakfast and my normal morning latte, and really didn’t feel hungry at all come lunch time. I still ate, but didn’t feel ravenous like I sometimes do. So I decided to try taking it before a morning workout the next day. I woke up, drank my ketones, did a short vinyasa flow to warmup, and then started my workout (see Friday’s workout). Sometimes with fasted workouts, I start to get lightheaded if the exercise is intense, but I felt fine the entire workout! No fatigue, no dizziness, nothing. And I still had plenty of energy to get through the rest of my day. It was nuts. I’ve been taking it almost every morning the last few days, and really liking how I feel. I did take it before climbing yesterday, and this was the first time I experienced feeling jittery afterwards. Feeling jittery can happen to some people, but it went away almost right away after I started climbing, so I think my body literally had too much energy, and needed to burn some off!
In addition to the energy benefits, it also helps me keep my diet low carb. I try to eat low carb because A. my body is super intolerant to all grains and legumes, and B. my body fat is at it’s lowest when I eat low carb. But I’m still human, and I still crave carbs. I’ve notices with taking my ketones, that my carb cravings are way down, which is awesome. Since ketones are not cheap, I’ll probably try to only take them on mornings I’m going to work out right away (extra motivation to workout, too!), but I’m really excited to see if they keep working for me. I’ll update you all on my experience in another week or two 🙂
You can read more about exogenous ketones HERE.
3 mile run
30 min yoga in the morning
Climbing – 5.9 warmup, 5.11a, 5.10c, 5.10b crack (only 1 fall!), 5.10a, 5.10a
30 min yoga in morning
Climbing – 5.8 L, 5.?? crack, 5.10a L, 5.9 L, 5.9 L, 5.10d
10/10 lateral DB lunges*
20 front squats*
25 box jumps**
30 alternating toe touches
*adding weight each round
**increase height each round
(this took me about 25 min to complete)
Climbing – local endurance training (10 min on wall, 3-4 sets, aiming for 30-45 min on the wall)
— 5.9 up+down x2 (about 8.5 min)
— 5.9 up, down, up, down, up (about 11 min)
— 5.10d up, 5.9 down, 5.9 up, 5.9 down (about 12.5 min)
~32 min on wall total