Building Muscle On A Ketogenic Diet, Little-Known Keto Mistakes, The Best Supplements For A Ketogenic Diet & Much More!

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Body, Diet & Nutrition, Fitness, Health & Wellness, Low Carb & Ketogenic Diet, Podcast, Podcast-new

There are a lot of nasty secrets about the ketogenic diet that too many people are completely unaware of.

It can cause the buildup of a wide variety of nutritional deficits…

It can cause chronic inflammation…

It can create an imbalance in omega fatty acids…

It can exhaust your body's glycogen stores…

But in my podcast episode with four-time repeat guest Thomas DeLauer, you'll discover how to mitigate these issues and how to do a ketogenic diet the right way.

Thomas is one of the leading experts in the world of chronic inflammation as well as the response of the human body to a low-carb diet. He is noted for his personal transformation from a 280-pound overweight corporate executive, to not only being on the cover of health and fitness magazines worldwide but pioneering some of the mainstream awareness of auto-immune diseases and inflammation in general!

Thomas has been highlighted in over 20 magazines showcasing his transformation and has been featured worldwide on the cover of Ironman Magazine, Muscle and Performance Magazine, Natural Muscle Magazine, ICON Magazine, Platform Magazine, and Ironman Japan. His background is in Sports Psychology, although it is this passion for psychology coupled with a career in healthcare as a physician recruiter and owner of an ancillary lab services company that sparked his love for nutritional science and what makes the body tick.

I first interviewed Thomas DeLauer in the episode The Ultimate Guide To Quelling Inflammation: Why Your Curcumin May Not Work, Surprising Effects Of Ginger Oil, Vegan Fish Oil Options & Much More!

I then interviewed him again in the episode Does Alcohol Really Make You Fat, Which Alcohol Is Healthiest, Hidden Ingredients In Alcohol & Much More: The Ultimate Alcohol Damage Mitigation Guide.

Thomas's third appearance was in the podcast episode Magnesium Supplementation: Everything You Need To Know About Dosing Magnesium, Timing Magnesium, Forms Of Magnesium & More!

In this discussion, you'll discover:

-How the ketogenic diet can be used to build, or at least spare, muscle mass…9:12

  • Rather than losing muscle, you're most likely losing intercellular water
    • Lower levels of insulin mean the kidneys expel more water
  • You'll lose glycogen at the beginning of the keto diet, then regain as you adapt to the diet
  • Can see the effects in a very short period of time (24 hours or less)
  • When you have beta-hydroxybutyrate, there's a decrease in urinary nitrogen excretion compared to carb-rich diet
    • Leucine gets oxidized more slowly; promotes protein synthesis (muscle sparing)
  • The stimulus of weight training is critical

-Whether the metabolic rate decreases while on the keto diet…19:40

  • Metabolic rate decreases in a long-term calorie deficit (3+ weeks)
  • Studies show a small decline in Triiodothyronine (T3) while on keto diet; no change at all in T4
  • The metabolism of glucose takes a significant amount of T3
    • Less glucose intake = less T3
  • Importance of “refeeding” while on calorie restriction

-How ketosis affects glycogen storage…27:00

  • When you become “fat-adapted” (your mitochondria becomes efficient at utilizing the fat) your body preferentially uses ketones
  • Your body reserves the glycogen to be used only when needed

-Some of the most common mistakes people make while on the ketogenic diet…38:30

  • Being concerned with eating “too much protein”
    • You'll always have a glucose demand; same with carbs
    • Brain cannot run on pure ketones
    • Body allocates specific sugars for brain activity
    • If you overeat on protein, worst you can do is eat too many calories
    • Once you get very fat-adapted, the skeletal muscle has the ability to shortcut the ketones production process
    • MCT has been shown to trigger metabolic increase
  • Fats people use to get into ketosis
    • Heavy dairy
    • Omega 6s
    • “Keto Wall”: 90 days good results, then hit a wall
    • Pay attention to inflammatory level of fatty acids
    • Pay attention to “grass finished” vs. “grass-fed”
  • The fish oil conundrum

-Parting thoughts…1:08:05

Click here for the full written transcript of this podcast episode.

Resources from this episode:
-Purathrive Keto Support Supplement designed by Thomas – 15% discount is automatically included at checkout.

-Study: Very-low-carbohydrate diets and preservation of muscle mass

-Study: Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men.

Kion Essential Amino Acids (EAAs)

My article on how to track ketones and glucose




Episode Sponsors:

Kion: Kion is your ultimate source for everything you need to achieve peak performance, look amazing, defy aging and live an adventurous, fulfilling, joyful and limitless life. Use discount code: BGF10 and receive 10% off your purchase!

Organifi Gold: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing “Golden Milk” nighttime tea. Use the discount code here and take 20% off your entire order!

Runga 2019: RUNGA is an opportunity to get away, find space, reflect on your overall health and wellness and invest in positive change in your life.

Vuori: Activewear and athletic clothing for ultimate performance. Vuori is built to move and sweat in, yet designed with a West Coast aesthetic that transitions effortlessly into everyday life. Receive 25% off your first order when you use the link

Halo Sport: Halo Sport is a brain stimulator that helps you develop muscle memory faster. Use discount code “greenfield” and get a $20 discount on the Halo 2 (more than half the price of the first version with the discount.)

Do you have questions, thoughts or feedback for Thomas or me? Leave your comments below and one of us will reply!

Ask Ben a Podcast Question

32 thoughts on “Building Muscle On A Ketogenic Diet, Little-Known Keto Mistakes, The Best Supplements For A Ketogenic Diet & Much More!

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  3. Senor Bisquick says:

    What is a good brand of algae oil?

    I’m allergic to all seafood, and I have had trouble finding a recommended band.

    1. I believe Source Naturals has one that is supposed to be good.

  4. Scott says:

    Anyone have a link to the research done on free fatty acids being used directly by skeletal muscle, discussed at 44:00?

  5. Scott says:

    In regards to the discussion around the 30 minute mark where Thomas talks about going for a run and burning fat until he hits a hill going anaerobic and needing glycogen. The way I understand things is that when you’re engaged in anaerobic activity you burn glucose due to the lack of oxygen which is required for the oxidation of fat. Does that then mean that the body requires oxygen to burn ketones?

    I’ve read studies that show a fat adapted athlete can operate in a aerobic state up to higher exertion levels than someone who isn’t. I’m not sure how to put that all together…

  6. Alex says:

    Is there a way to make supplemental powders into a liposomal form? I’ve seen guides for how to do it with vitamin C I was curious and how to do it with other supplements like turmeric for example.

  7. Heidi says:

    This was great podcast. I was excited to hear about the thermogenic effects of MCT oil. Are those benefits exclusive to those following a ketogenic diet? Will those benefits take affects to someone following a low-carb high protein (0.8 g – 1. g per body weight consumption)?

    1. It would still be effective, but most effective on higher QUALITY fat diet… Obviously still want to avoid refined carbs, inflammatory oils, etc

  8. Penny says:

    I’m a 68-year-old woman…have no “balls that need cooling” :)…but enjoy listening to “deep dives” into metabolic issues. So thanks for this one, guys!! Do I understand your message about a high/fat/I-fasting diet NOT affecting TSH right? Like, I should attribute the recent, sudden spike in mine as just “ordinary, run-of-the-mill getting older than dirt” reason (my doc’s explanation), and not an “I totally screwed up my metabolism” reason? (There is a MS diagnosis hovering around in there, but my “flavor” of that malady is mild; I think I was born with an as-yet identified, VERY slow neuron-wasting disorder). I HATE the thought of being on meds for thyroid regulation for rest of my (admittedly short) life. :( I’m going to be retested in 6-weeks, and am just wondering if putting sugar and regular feeds back in my diet might somehow affect the outcome?

  9. Hunter says:

    Hi Ben – great episode. Two questions for you: 1) I have the same APOE33 gene variation as you, does MCT (given it’s high saturated fat content) produce the same inflammatory response as other saturated fats (i.e. coconut oil)? 2) Can you please post the Salt/Metal (Celtic Salt) study you mentioned on the Rogan podcast? I can’t seem to find it anywhere.

  10. Kirk says:

    So the fact that Thomas was overweight and then lost it makes him a bona fide expert on ketosis? Fascinating. That’s tantamount to saying people who commit crimes and then complete rehabilitation via the judicial system are qualified to be life coaches. What if Thomas weren’t fat to begin with? Ya know, how it’s supposed to be

    1. CJ says:


      You must be an idiot. Why don’t you research more about Thomas Delauer and then come back and apologize because yes he is an expert and no not because he used to be fat.

  11. Joe says:

    Any experience with acid reflux on a ketogenic diet?

    Some say it gets better.

    Some say it gets worse.

    For me (if it is related at all), I now have acid reflux on keto, when I never had it before. Am I doing it wrong?

    1. Dan Boline says:

      Hey Joe,
      I had the same issue at first but when I eliminated dairy (except grass fed butter), I no longer had any reflux at all. Good Luck

      1. Joe says:

        Thanks for the reply. I have also been off dairy for years … except grass fed butter. Maybe there is something else causing the acid reflux that’s unrelated to the diet.

    2. Here's a good resource to check out:

      1. Joe says:

        Thanks, Ben. I will listen to that again.

        I have been taking Bioptimizers P3-OM coincidentally. It seemed to help a bit, then things got a bit worse.

        People at work (in a school) have had similar acid reflux issues, so I’m suspecting something workplace (mold or chemical). Is that possible?

        1. Eric says:

          Hey Joe, I’m curious if you’ve found any solution to the reflux. I’ve been dealing with it for a year since I’ve started keto, and I’ve tried just about everything. I can’t even take PPIs or H2 blockers without side-effects. It’s crazy. But my brain works so much better on keto that I’m trying my hardest not to give it up.

  12. Steve says:

    I think I heard Ben say that APOE 33 was not conducive with saturated fat, I was under the impression APOE 4 not 3 wasn’t compatible with saturated fat consumption, did I get confused?

    1. People with types 3/4 and especially 4/4 are associated with high cholesterol levels, carotid artery disease and Alzheimer’s disease.

      1. Keri says:

        So Ben are you 3/4 then? You said 3/3 on the podcast.

        1. Oh, I am 3/4. I may have misspoken!

          1. jj says:

            3/3 is the most common. Anything with a 4 in it is the variant.

  13. Luke says:

    He was obviously thinking ass as in donkey… 😜 I’ve tried ass.. Its kinda tough, chewy, with a distinctive taste… Similar to horse’s.. 😜 They interbread horses and donkeys, and that was called horses ass… Kinda like the guy who posted the comment about foul language here… 😜

  14. Someone says:

    No sound?

    1. Seems to be working fine. Still having issues?

  15. Heather Ann says:

    JFKrist… it’s HIS podcast for fucks sake. Take the useful and wise info and leave the rest. Desensitize youself lady. Use headphones if your children are listening or better yet …. gently place them into their bubble somewhere in your home so they’re not personally offended or subjected to such offensive words. I instruct indoor cycling and the sensitive type who get offended in my class because of the words in the music I play do me a huge favor by choosing not to come to my class any longer just because of the words their sensitive ears hear.

  16. Chris Wynter says:

    Jan, let me see if I understand this…

    Saying “tastes like ass” is not acceptable but typing “Fucking clean it up.” is?

    Do let me know.

    1. Katerina P says:

      haha i felt the same way, but also felt sad for them, we are only trying to fix what’s outside when we are out of control on the m inside. low vibration emotions vibrate in lower frequencies in the body and can create diseases people. chill a little.
      you can easily join the club of righteous finger wagers 😂 enjoy your life! with kindness!

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