Are Ketones Worth It?

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

No question/request too big or small 😎

❝Are ketones useful to take, or just a waste of money?❞

Whether or not they’re useful to take as a supplement may depend on your goals (more on this shortly)!

As for financial considerations, that’s something that depends on knowledge of your budget, so we’ll stick to the science, and then hopefully you’ll be able to make an informed decision based on that.

First, for any unfamiliar, let’s quickly address:

What are ketones, anyway? Ketones are a normal biological fuel source your ever-industrious liver produces during fasting, exercise, low carbohydrate intake, or illness, primarily to supply energy—especially to your brain—when glucose availability drops.

Note: while normal ketone production is fine and healthy, dangerously high ketones in uncontrolled Type 1 Diabetes can cause ketoacidosis, a life-threatening condition because insufficient insulin allows ketones to rise unchecked and acidify your blood. Technically this can happen in other diabetes types too, but it’s much less likely when the body has at least some useable insulin. By “useable insulin”, here we mean insulin to which the body is not so insensitive as to ignore it; not in the “rudely shunning” social sense of “so insensitive as to ignore”, but rather in the “insulin insensitivity” sense, in which the body stops responding appropriately to insulin due to metabolic dysfunction (see: Improve Your Insulin Sensitivity). In T1D, on the other hand, the body is producing negligible amounts of insulin if any at all, due to the pancreas being at war with itself (T1D is first and foremost an autoimmune disorder of the pancreas). So that’s why ketone levels are such a big issue for people with T1D specifically, since those with T1D are invariably reliant on exogenous insulin (i.e. the kind that comes from a pharmacy rather than one’s pancreas).

On which note, if you do have diabetes of any type, then modulating ketone metabolism (where possible) can be beneficial, as a way of improving blood sugar control, including experimental drugs that shift muscles away from ketone use towards glucose use, but these therapies are still under development rather than established treatment.

For more on that, see: The multifaceted roles of ketones in physiology

There are some other uses that have been studied, with varying results, namely:

Want to learn more?

For the benefits (and pitfalls) of raising endogenous ketones (rather than supplementing with exogenous ketones), see:

Want to try some?

We don’t sell them, but here for your convenience is an example product on Amazon 😎

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Avocado vs Fig – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing avocado to figs, we picked the avocado.

    Why?

    Figs are great, but this one wasn’t close:

    In terms of macros, avocados have more than 2x the fiber and much more fat (famously healthy fats, including omega-3 fatty acids), while figs have more carbs, so this one’s an easy first-round win for avocados.

    In the category of vitamins, avocados have more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, and K, while figs are not higher in any vitamin, giving avocados a very one-sided win in this round.

    Looking at minerals, avocados have more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while figs boast only more calcium, so this one’s another win for avocados.

    Adding up the sections makes for a very clear overall win for avocados, but by all means enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Omega-3s: Different Sources, Different Benefits?

    Enjoy!

    Share This Post

  • Figs vs Prunes – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing figs to prunes, we picked the figs.

    Why?

    First a quick note on variations: since figs can be purchased in various states of dehydration or not, and prunes are by definition partially-dehydrated plums, in the interests of a fair comparison, we will be talking about figs that have been dehydrated similarly to prunes, and can often be found in the same “shelf-stable produce” section of the supermarket.

    With that in mind…

    In terms of macros, figs have more fiber and protein, while the two fruits are equal on carbs. A clear win for figs.

    In the category of vitamins, figs have more of vitamins B1, B5, B7, B9, C, and choline, while prunes have more of vitamins A, B2, B3, B6, and K. A very marginal 6:5 win for figs.

    Looking at minerals, figs have more calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while prunes have more potassium. An easy win for figs.

    One thing in prunes’ favor though is that prunes do have more polyphenols, so that’s a point for them here.

    Nevertheless, adding up the sections makes for a clear overall win for figs, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Enjoy!

    Share This Post

  • What is mitochondrial donation? And how might it help people have a healthy baby one day?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Mitochondria are tiny structures in cells that convert the food we eat into the energy our cells need to function.

    Mitochondrial disease (or mito for short) is a group of conditions that affect this ability to generate the energy organs require to work properly. There are many different forms of mito and depending on the form, it can disrupt one or more organs and can cause organ failure.

    There is no cure for mito. But an IVF procedure called mitochondrial donation now offers hope to families affected by some forms of mito that they can have genetically related children free from mito.

    After a law to allow mitochondrial donation in Australia was passed in 2022, scientists are now preparing for a clinical trial to see if mitochondrial donation is safe and works.

    Jonathan Borba/Pexels

    What is mitochondrial disease?

    There are two types of mitochondrial disease.

    One is caused by faulty genes in the nuclear DNA, the DNA we inherit from both our parents and which makes us who we are.

    The other is caused by faulty genes in the mitochondria’s own DNA. Mito caused by faulty mitochondrial DNA is passed down through the mother. But the risk of disease is unpredictable, so a mother who is only mildly affected can have a child who develops serious disease symptoms.

    Mitochondrial disease is the most common inherited metabolic condition affecting one in 5,000 people.

    Some people have mild symptoms that progress slowly, while others have severe symptoms that progress rapidly. Mito can affect any organ, but organs that need a lot of energy such as brain, muscle and heart are more often affected than other organs.

    Mito that manifests in childhood often involves multiple organs, progresses rapidly, and has poor outcomes. Of all babies born each year in Australia, around 60 will develop life-threatening mitochondrial disease.

    What is mitochondrial donation?

    Mitochondrial donation is an experimental IVF-based technique that offers people who carry faulty mitochondrial DNA the potential to have genetically related children without passing on the faulty DNA.

    It involves removing the nuclear DNA from the egg of someone who carries faulty mitochondrial DNA and inserting it into a healthy egg donated by someone not affected by mito, which has had its nuclear DNA removed.

    The donor egg (in blue) has had its nuclear DNA removed. Author provided

    The resulting egg has the nuclear DNA of the intending parent and functioning mitochondria from the donor. Sperm is then added and this allows the transmission of both intending parents’ nuclear DNA to the child.

    A child born after mitochondrial donation will have genetic material from the three parties involved: nuclear DNA from the intending parents and mitochondrial DNA from the egg donor. As a result the child will likely have a reduced risk of mito, or no risk at all.

    Pregnant woman reads in bed
    The procedure removes the faulty DNA to reduce the chance of it passing on to the baby. Josh Willink/Pexels

    This highly technical procedure requires specially trained scientists and sophisticated equipment. It also requires both the person with mito and the egg donor to have hormone injections to stimulate the ovaries to produce multiple eggs. The eggs are then retrieved in an ultrasound-guided surgical procedure.

    Mitochondrial donation has been pioneered in the United Kingdom where a handful of babies have been born as a result. To date there have been no reports about whether they are free of mito.

    Maeve’s Law

    After three years of public consultation The Mitochondrial Donation Law Reform (Maeve’s Law) Bill 2021 was passed in the Australian Senate in 2022, making mitochondrial donation legal in a research and clinical trial setting.

    Maeve’s law stipulates strict conditions including that clinics need a special licence to perform mitochondrial donation.

    To make sure mitochondrial donation works and is safe before it’s introduced into Australian clinical practice, the law also specifies that initial licences will be issued for pre-clinical and clinical trial research and training.

    We’re expecting one such licence to be issued for the mitoHOPE (Healthy Outcomes Pilot and Evaluation) program, which we are part of, to perfect the technique and conduct a clinical trial to make sure mitochondrial donation is safe and effective.

    Before starting the trial, a preclinical research and training program will ensure embryologists are trained in “real-life” clinical conditions and existing mitochondrial donation techniques are refined and improved. To do this, many human eggs are needed.

    The need for donor eggs

    One of the challenges with mitochondrial donation is sourcing eggs. For the preclinical research and training program, frozen eggs can be used, but for the clinical trial “fresh” eggs will be needed.

    One possible source of frozen eggs is from people who have stored eggs they don’t intend to use.

    A recent study looked at data on the outcomes of eggs stored at a Melbourne clinic from 2012 to 2021. Over the ten-year period, 1,132 eggs from 128 patients were discarded. No eggs were donated to research because the clinics where the eggs were stored did not conduct research requiring donor eggs.

    However, research shows that among people with stored eggs, the number one choice for what to do with eggs they don’t need is to donate them to research.

    This offers hope that, given the opportunity, those who have eggs stored that they don’t intend to use might be willing to donate them to mitochondrial donation preclinical research.

    As for the “fresh” eggs needed in the future clinical trial, this will require individuals to volunteer to have their ovaries stimulated and eggs retrieved to give those people impacted by mito a chance to have a healthy baby. Egg donors may be people who are friends or relatives of those who enter the trial, or it might be people who don’t know someone affected by mito but would like to help them conceive.

    At this stage, the aim is to begin enrolling participants in the clinical trial in the next 12 to 18 months. However this may change depending on when the required licences and ethics approvals are granted.

    Karin Hammarberg, Senior Research Fellow, Global and Women’s Health, School of Public Health & Preventive Medicine, Monash University; Catherine Mills, Professor of Bioethics, Monash University; Mary Herbert, Professor, Anatomy & Developmental Biology, Monash University, and Molly Johnston, Research fellow, Monash Bioethics Centre, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Share This Post

Related Posts

  • How To Make Your Body Fat Heart-Healthier

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It matters where and how fat is stored, and the good news is, you can influence that!

    Where it goes

    Firstly, there’s an important distinction between subcutaneous fat (the squishable stuff just underneath your skin) and visceral fat (you can’t squish this; it’s under your abdominal muscles, surrounding your organs).

    Subcutaneous fat is good in moderation, with a fairly wide margin for error. The healthiest body fat percentages are (assuming normal hormones) generally considered to be in the range of 20–25% for women and 15–20% for men. You can read more about this here: Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    Visceral fat is generally bad. We technically do need some, but almost everyone has either the right amount or too much, and its presence is very strongly associated with metabolic health problems, well beyond the kind of health risks that can be attributed to systemic failures in the healthcare system when it comes to those with merely more subcutaneous fat than most (see: Fat’s Real Barriers To Health). So whereas subcutaneous fat tends to get scapegoated a lot for largely unrelated things, excess visceral fat is genuinely an undeniable problem metabolically.

    We wrote more about visceral fat, here: Visceral Belly Fat & How To Lose It ← “visceral belly fat” is actually a redundant tautology repeated more than once unnecessarily (since the only place we get it is the viscera of the abdominal cavity), but including both terms makes the article easier to find when using our website’s search function 😉

    Recently (the paper was published two days ago, at time of writing) researchers (Dr. Vladimir Losev et al.) analysed UK Biobank data from 21,241 people, using whole body and heart imaging and AI to calculate a “heart age” compared with chronological age.

    What they found: excess visceral fat around organs was linked to faster aging of the heart and blood vessels, even in people who appear fit and have a “healthy” BMI.

    We put that “healthy” in quotation marks there, because BMI isn’t very reliable for anything, and in this study, BMI didn’t predict heart age well, showing that fat location is more important than overall weight. See also: When BMI Doesn’t Quite Measure Up

    Why this happens: people think of fat as being “just there”, but in reality it’s metabolically active, releasing cytokines, hormones, and chemokines; visceral fat promotes insulin resistance, inflammation, and lipid problems, while subcutaneous fat differs developmentally and functionally

    They also found: hormonally-driven sex differences, notably that women have less visceral fat (54% of men’s level) but more subcutaneous fat (38% higher), and as such:

    • men with “apple-shaped” fat distribution (belly fat) showed faster heart aging
    • women with “pear-shaped” fat (hips and thighs) had slower heart aging

    … and, confirming that hypothesis further, higher estrogen levels were found to be protective against heart aging.

    For more on that, see: What Menopause Does To The Heart

    As for this study we’ve been talking about, you can read the paper in full here: Sex-specific body fat distribution predicts cardiovascular ageing

    What to do about it

    Firstly, see our previous article: Visceral Belly Fat & How To Lose It for the dos and don’ts of getting healthier (which for most people means: lower) visceral fat levels.

    Next up, see also: Body Fat & Pelvic Floor Problems: What Matters Most Is Where The Fat Is for more about those “apple or pear” distributions, and how to switch it up.

    You may also be wondering: Can We Do Fat Redistribution? And the answer is yes, and we are doing it all the time whether we want to or not, so we might as well know what things affect our fat distribution in various body parts. The article we just linked there shows how.

    While we’re at it, one other place you really don’t want excess fat, for metabolic reasons, is your liver. So: How To Unfatty A Fatty Liver

    One more thing…

    Did you know that even our subcutaneous fat is divided into kinds that are “better” or “worse” than others?

    Learn about it here: The BAT-pause! ← this is about Brown Adipose Tissue (the best kind of subcutaneous fat) and how/why its levels often lower with menopause, and what to do about it.

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Head Over Hips

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve written before about managing osteoarthritis (or ideally: avoiding it, but that’s not always an option on the table, of course), so here’s a primer/refresher before we get into the meat of today’s article:

    Avoiding/Managing Osteoarthritis

    When the head gets in the way

    Research shows that the problem with recovery in cases of osteoarthritis of the hip is in fact often not the hip itself, but rather, the head:

    ❝In fact, the stronger your muscles are, the more protected your joint is, and the less pain you will experience.

    Our research has shown that people with hip osteoarthritis were unable to activate their muscles as efficiently, irrespective of strength.

    Basically, people with hip arthritis are unable to activate their muscles properly because the brain is actively putting on the brake to stop them from using the muscle.❞

    ~ Dr. Myles Murphy

    See: People with hip osteoarthritis have reduced quadriceps voluntary activation and altered motor cortex function

    This is a case of a short-term protective response being unhelpful in the long-term. If you injure yourself, your brain will try to inhibit you from exacerbating that injury, such as by (for example) disobliging you from putting weight on an injured joint.

    This is great if you merely twisted an ankle and just need to sit back and relax while your body works its healing magic, but it’s counterproductive if it’s a chronic issue like osteoarthritis. In such (i.e. chronic) cases, avoidance of use of the joint will simply cause atrophy of the surrounding muscle and other tissues, leading to more of the very wear-and-tear that led to the osteoarthritis in the first place.

    So… How to deal with that?

    You probably can exercise

    It’s easy to get caught between the dichotomy of “exercise and inflame your joints” vs “rest and your joints seize up”, which is not pleasant.

    However, the trick lies in how you exercise, per joint type:

    When Bad Joints Stop You From Exercising (5 Things To Change)

    …which to be clear, isn’t a case of “avoid using the joint that’s bad”, but is rather “use it in this specific way, so that it gets stronger without doing it more damage in the process”.

    Which is exactly what is needed!

    Further resources

    For those who like learning from short videos, here’s a trio of helpers (along with our own text-based overview for each):

    And for those who prefer just reading, here’s a book we reviewed on the topic:

    11 Minutes to Pain-Free Hips – by Melinda Wright

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Shedding Some Obesity Myths

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Let’s shed some obesity myths!

    There are a lot of myths and misconceptions surrounding obesity… And then there are also reactive opposite myths and misconceptions, which can sometimes be just as harmful!

    To tackle them all would take a book, but in classic 10almonds style, we’re going to put a spotlight on some of the ones that might make the biggest difference:

    True or False: Obesity is genetically pre-determined

    False… With caveats.

    Some interesting results have been found from twin studies and adoption studies, showing that genes definitely play some role, but lifestyle is—for most people—the biggest factor:

    In short: genes predispose; they don’t predetermine. But that predisposition alone can make quite a big difference, if it in turn leads to different lifestyle factors.

    But upon seeing those papers centering BMI, let’s consider…

    True or False: BMI is a good, accurate measure of health in the context of bodyweight

    False… Unless you’re a very large group of thin white men of moderate height, which was the demographic the system was built around.

    Bonus information: it was never intended to be used to measure the weight-related health of any individual (not even an individual thin white man of moderate height), but rather, as a tool to look at large-scale demographic trends.

    Basically, as a system, it’s being used in a way it was never made for, and the results of that misappropriation of an epidemiological tool for individual health are predictably unhelpful.

    To do a deep-dive into all the flaws of the BMI system, which are many, we’d need to devote a whole main feature just to that.

    Update: we have now done so!

    Here it is: When BMI Doesn’t Measure Up

    True or False: Obesity does not meaningfully impact more general health

    False… In more ways than one (but there are caveats)

    Obesity is highly correlated with increased risk of all-cause mortality, and weight loss, correspondingly, correlates with a reduced risk. See for example:

    Effects of weight loss interventions for adults who are obese on mortality, cardiovascular disease, and cancer: systematic review and meta-analysis

    So what are the caveats?

    Let’s put it this way: owning a horse is highly correlated with increased healthy longevity. And while owning a horse may come with some exercise and relaxation (both of which are good for the health), it’s probably mostly not the horse itself that conveys the health benefits… it’s that someone who has the resources to look after a horse, probably has the resources to look after their own health too.

    So sometimes there can be a reason for a correlation (it’s not a coincidence!) but the causative factor is partially (or in some cases, entirely) something else.

    So how could this play out with obesity?

    There’s a lot of discrimination in healthcare settings, unfortunately! In this case, it often happens that a thin person goes in with a medical problem and gets treated for that, while a fat person can go in with the same medical problem and be told “you should try losing some weight”.

    Top tip if this happens to you… Ask: “what would you advise/prescribe to a thin person with my same symptoms?”

    Other things may be more systemic, for example:

    When a thin person goes to get their blood pressure taken, and that goes smoothly, while a fat person goes to get their blood pressure taken, and there’s not a blood pressure cuff to fit them, is the problem the size of the person or the size of the cuff? It all depends on perspective, in a world built around thin people.

    That’s a trivial-seeming example, but the same principle has far-reaching (and harmful) implications in healthcare in general, e.g:

    • Surgeons being untrained (and/or unwilling) to operate on fat people
    • Getting a one-size-fits-all dose that was calculated using average weight, and now doesn’t work
    • MRI machines are famously claustrophobia-inducing for thin people; now try not fitting in it in the first place

    …and so forth. So oftentimes, obesity will be correlated with a poor healthcare outcome, where the problem is not actually the obesity itself, but rather the system having been set up with thin people in mind.

    It would be like saying “Having O- blood type results in higher risks when receiving blood transfusions”, while omitting to add “…because we didn’t stock O- blood”.

    True or False: to reduce obesity, just eat less and move more!

    False… Mostly.

    Moving more is almost always good for most people. When it comes to diet, quality is much more important than quantity. But these factors alone are only part of the picture!

    But beyond diet and exercise, there are many other implicated factors in weight gain, weight maintenance, and weight loss, including but not limited to:

    • Disrupted sleep
    • Chronic stress
    • Chronic pain
    • Hormonal imbalances
    • Physical disabilities that preclude a lot of exercise
    • Mental health issues that add (and compound) extra levels of challenge
    • Medications that throw all kinds of spanners into the works with their side effects

    …and even just those first two things, diet and exercise, are not always so correlated to weight as one might think—studies have found that the difference for exercise especially is often marginal:

    Read: Widespread misconceptions about obesity ← academic article in the Journal of the College of Family Physicians of Canada

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: