Keto Bhb Real: Effective Usage Guide For Beginners

Beta-hydroxybutyrate (BHB) is a ketone body produced by the liver when the body is running low on carbohydrates. It is a naturally occurring molecule that can be used as an energy source for the brain and muscles. BHB can be taken as a supplement to achieve the metabolic state of ketosis, curb cravings, and reduce appetite. It is important to note that BHB supplements are typically bound to salts like sodium, potassium, calcium, or magnesium, and consuming too much can lead to negative side effects. While BHB has been linked to various health benefits, more research is needed to fully understand its effectiveness and potential risks.

How to use keto BHB to curb cravings and reduce appetite

Keto BHB supplements are often marketed as a quick fix to get your body into ketosis, but are they too good to be true?

Exogenous ketones are forms of the ketone beta-hydroxybutyrate (BHB), which your body usually creates on its own. The idea is that if you eat something that’s not keto-friendly, you can take exogenous ketones to keep your body in ketosis.

There is some evidence to support the idea that exogenous ketones can be helpful for people already following the keto diet. One small study of 15 participants with a normal weight found that exogenous ketone esters lowered hunger hormones and acted as appetite suppressors. That can lead to weight loss because you're likely to eat less if you're not feeling hungry.

How to use them

If you're taking exogenous ketones to curb cravings and reduce appetite, it's best to take them when you're in a fasted state, such as first thing in the morning. This is because ketone supplements may only be beneficial during a fast, rather than after a meal that contains carbs.

It's also important to note that exogenous ketones shouldn't be seen as a replacement for the keto diet or a quick fix for weight loss. They should be viewed as supplements to support a keto diet and are most effective when combined with healthy habits like getting enough sleep, managing stress, and staying hydrated.

What to look out for

Exogenous ketones are generally considered safe, but they may have side effects such as nausea, diarrhoea, and stomach discomfort. They can also be dangerous for people with high blood pressure, as they're usually made up of ketones bound to sodium. Additionally, achieving ketosis with ketone salts is not recommended due to the high amounts of minerals you would ingest.

The bottom line

While exogenous ketones may help curb cravings and reduce appetite, they should be used as a supplement to a healthy keto diet and not as a replacement for one. It's also important to manage expectations, as they are not a get-thin-fast solution.

How to use keto BHB to enhance workout performance

Keto BHB (beta-hydroxybutyrate) is a ketone body produced from fat by the liver for energy when glucose isn't available. It is one of three ketone bodies your liver makes when it's running low on carbs, and it's the most abundant ketone in the body, making up around 78% of ketones found in the blood.

BHB is an important molecule for workout performance because it:

• Provides an alternate energy source for every part of the body, including the brain.
• Is more efficient than sugar, producing fewer free radicals and acting as an antioxidant.
• Enhances cognitive function, improving mental clarity and focus.
• Increases physical performance and endurance.
• Reduces fatigue.

To use keto BHB to enhance your workout performance, you can take it as a supplement in the form of BHB salts or ketone esters. BHB salts are typically found in powder form and mixed with liquid, while ketone esters are the purest form of ketones and are more expensive and less readily available.

• Take BHB supplements before/during/after workouts to supplement with readily available energy.
• Combine BHB supplements with a ketogenic diet to enhance their effects and sustain ketosis.
• Use BHB supplements to reduce symptoms of the "keto flu," such as fatigue, hunger, and mental cloudiness, which can impact your workout performance.
• Be aware of potential side effects of BHB supplements, such as stomach discomfort and diarrhoea, and start with a lower dose to allow your body to adjust.
• Look for high-quality BHB supplements with minimal fillers and a short, straightforward list of ingredients.
• Consult with your doctor before adding BHB supplements to your diet, especially if you have high blood pressure.

How to use keto BHB to improve cognitive function

The ketogenic diet is a low-carbohydrate, high-fat, and moderate protein diet that has been shown to improve memory, cognition, and longevity in aged C57BL/6 mice. The ketone body beta-hydroxybutyrate (BHB) is thought to be the KD's main 'actor'. BHB penetrates the blood-brain barrier and signals downstream pathways through its hydroxycarboxylic acid receptor (HCAR2) and can also be used as a neural energy source.

BHB has been shown to enhance BDNF production in cultured hippocampal neurons. BDNF enhances glutamate release in synaptosomes that eventually activates AMPA/NMDA receptors to support LTP.

The ketogenic diet has been used since 1921 to suppress epileptic seizures in humans and is still the therapy of choice for juvenile recurrent seizures, although the mechanism is unknown. The KD's efficacy has been supported in human cognitive impairment, neurological disorders and inflammation.

BHB is available as a supplement and has been shown to improve cognitive function in older adults with memory impairments.

How to use keto BHB to improve heart health

Keto beta-hydroxybutyrate (BHB) is a molecule produced by the body during ketosis, a metabolic state in which the body uses fat instead of glucose as its primary source of energy. Ketosis is usually achieved through a ketogenic diet, which is a high-fat, very low-carbohydrate diet. However, BHB supplements are also available as pills or powders that can be mixed with liquid. These supplements are claimed to put your body into ketosis without having to follow a ketogenic diet.

BHB is the most abundant ketone body in the blood and can be used as an energy source for the heart. Research suggests that BHB may improve heart health by:

• Providing an additional source of energy for the heart, which can be beneficial for an "energy-starved" heart in heart failure.
• Improving cardiac function and reducing systemic vascular resistance in patients with heart failure.
• Reducing inflammation by inhibiting the NLRP3 inflammasome, which contributes to chronic inflammation during heart failure.
• Improving endothelial function and reducing hypertension.
• Improving mitochondrial quality control and reducing oxidative stress.

If you want to use keto BHB to improve your heart health, there are a few things you should keep in mind:

• Consult a healthcare professional first: Before starting any new supplement, it is important to consult your doctor or a healthcare professional, especially if you have any existing health conditions.
• Follow the instructions on the supplement packaging: Read the label carefully and follow the recommended dosage and instructions for use. Do not exceed the recommended dosage.
• Be aware of potential side effects: Keto BHB supplements may cause side effects such as nausea, diarrhea, stomach discomfort, and a poor aftertaste. Start with a lower dose and gradually increase it to assess your tolerance.
• Combine with a healthy diet and exercise: For optimal heart health, it is important to combine keto BHB supplementation with a healthy diet and regular physical activity. A well-balanced diet that includes a variety of whole foods, such as fruits, vegetables, lean proteins, and healthy fats, is generally recommended.
• Monitor your heart health: Regularly monitor your heart health by checking your blood pressure, heart rate, and other relevant health markers. This will help you track your progress and adjust your dosage or approach as needed.

How to use keto BHB to fight inflammation

Beta-hydroxybutyrate (BHB) is one of the three ketone bodies produced during ketosis. It is the most abundant ketone in the body, typically making up around 78% of ketones in the blood.

BHB is a highly efficient fuel source that can be used by the body to fight inflammation. It blocks the inflammatory protein NLRP3 inflammasome, which is responsible for triggering neuroinflammation, cancer, insulin resistance, bone diseases, Alzheimer's disease, skin diseases, metabolic syndrome, type 2 diabetes, and gout.

• Follow a Ketogenic Diet: The ketogenic diet is a low-carb, high-fat diet that can help your body produce more BHB. Aim for 70-80% fat, 20-25% protein, and 5-10% carbs.
• Do Intermittent Fasting: Intermittent fasting can help increase BHB levels. Try fasting for 16 hours and eating within an 8-hour window.
• Avoid Hidden Carbs: Carbs are often hidden in "healthy" snacks, beverages, and restaurant meals. Avoid packaged snacks and drinks, read labels, and cook at home to reduce carb intake.
• Take BHB Salts or Exogenous BHB: BHB salts are supplements that can quickly raise your BHB levels. They are generally safe and can be added to drinks or snacks.
• Combine BHB Salts with MCT Oil: Taking BHB salts together with MCT oil can further increase BHB production.
• Exercise: Exercise, especially high-intensity exercise, can boost BHB levels by depleting glycogen stores and increasing fat burning.

By following these strategies, you can increase your BHB levels and harness its anti-inflammatory properties to support your overall health.

Frequently asked questions