#845: How to Use Ketosis for Enhanced Mood, Cognition, and Long-Term Brain Protection — A Practical and Tactical Guide with Dr. Dominic D'Agostino (Plus: Deconstructing Tim’s Latest Keto Experiment)

Overview

This episode dives deep into the science and practical application of ketosis with Dr. Dominic D’Agostino. Topics include the benefits of ketosis for mood, cognition, and long-term brain health, practical tips for implementing a ketogenic diet, and the role of exogenous ketones. Tim Ferriss also shares insights from his personal experiments with ketosis, including its impact on his mental sharpness and metabolic health.

Notable Quotes

- Ketosis really quiets the mind... it changes the neuropharmacology of your brain to quiet it down. – Dr. Dominic D’Agostino, on the cognitive and psychiatric benefits of ketosis.

- I wake up and I am wide awake, alert, ready to go. I don’t need an hour of booting up and tons of caffeine to get online. – Tim Ferriss, on the immediate effects of ketosis on his energy and mental clarity.

- Muscle memory is metabolic memory. The more you stay in ketosis, the easier it gets and the more benefits you derive from it. – Dr. Dominic D’Agostino, on the long-term metabolic adaptations to ketosis.

🧠 Cognitive and Psychiatric Benefits of Ketosis

- Ketosis elevates GABA, a calming neurotransmitter, while lowering glutamate, which can stabilize mood and reduce anxiety.

- It has potential applications in metabolic psychiatry for conditions like bipolar disorder, schizophrenia, and major depression.

- Tim shared how ketosis helped him recover from severe cognitive symptoms caused by Lyme disease, providing rapid mental clarity and joint pain relief.

🔥 Practical Ketogenic Diet Tips

- Meal Ideas: Dr. D’Agostino recommends simple, cost-effective meals like canned mackerel with MCT oil and apple cider vinegar.

- Intermittent Fasting: Tim’s daily 2 PM–8 PM eating window improved his metabolic health and made transitioning into ketosis easier.

- Fiber Sources: Broccoli, wild blueberries, and apples (in moderation) are excellent for maintaining gut health on keto.

- Electrolytes: Essential for avoiding the “keto flu” during the adaptation phase.

⚡ Exogenous Ketones: Benefits and Risks

- Exogenous ketones can enhance mental clarity and energy but should be used cautiously.

- Toxicity Concerns: Products containing 1,3-butanediol may cause liver stress and dependency when used chronically.

- Combining ketone esters with MCT oil can smooth the absorption curve and reduce insulin spikes.

- Dr. D’Agostino advises against regular use of 1,3-butanediol-based products, especially for older adults.

🧬 Ketosis for Long-Term Brain Health

- Ketosis may delay the onset of neurodegenerative diseases like Alzheimer’s by improving metabolic health and reducing inflammation.

- A glucose-ketone index (GKI) of 1–2 is ideal for therapeutic ketosis, but even a GKI of 1–4 offers significant benefits.

- Periodic ketosis (e.g., one week per month) can enhance metabolic flexibility and provide lasting neuroprotective effects.

🏋️‍♂️ Exercise and Metabolic Health

- Resistance training and regular physical activity are crucial for maintaining metabolic health and brain function.

- Muscle acts as an endocrine organ, releasing hormones that support cognitive health.

- Post-meal walks (10–20 minutes) can improve glucose regulation and support ketosis.

This episode is a comprehensive guide for anyone looking to explore ketosis for enhanced mental performance, mood stabilization, and long-term health benefits.