The Science of the Keto Diet
Fuel, Focus, and Longevity?
Why the Hype?
The ketogenic (“keto”) diet has taken over wellness headlines. From Instagram influencers to ultrarunners and Silicon Valley execs, many claim keto unlocks fat loss, mental clarity, even anti-anxiety effects.
But what’s real science, and what’s just...supplement marketing?
Let’s unpack what the keto diet does (and doesn’t) do for your energy, brain, and longevity, so you can make decisions that align with your body and lifestyle.
🥑 What Is Ketosis?
In a typical diet, your body runs on glucose (sugar from carbs). But when you dramatically cut carbs (under 5% of your calories), your body begins burning fat for energy.
That process produces ketones: tiny energy molecules your liver makes from fat. Ketosis is the metabolic state where ketones replace glucose as your primary fuel.
Why Keto Got Popular
Originally developed in the 1920s to treat epilepsy, keto gained traction again in the 2000s, marketed as a shortcut to:
Rapid fat loss
Reduced inflammation
Mental sharpness
Mood stability
And recently, ketone supplements promised those same benefits, without the butter-loaded, broccoli-free diet.
Sound too good to be true?
1. Performance
In a 2023 study with cyclists, those who took ketones post-workout had 20% higher levels of the hormone that boosts red blood cell production. More red blood cells = more oxygen = better endurance.
However, real-world impact is minimal:
“Ketone supplements give a 1–2% boost in performance. Caffeine does more.” — Dr. Dominic D’Agostino
So unless you're an ultramarathoner, coffee may be your better workout buddy.
2. Cognition Under Stress
In extreme environments, like high-altitude races or space missions, ketones preserve mental clarity even when the body’s exhausted. That’s why NASA and the military funded keto research.
For regular life stressors? The cognitive boost isn’t as clear.
3. Anxiety & Brain Health
Animal studies show ketones calm the brain by targeting the same receptors as anti-anxiety meds and alcohol.
They also appear to improve seizure control, and are being studied for use in Alzheimer’s, Parkinson’s, and brain injuries.
If you’ve experienced brain fog or anxious spirals, this is where keto shows real promise. But again, more research in humans is needed—especially long-term.
Common Misconceptions
Let’s debunk a few myths:
“Keto is the fastest way to lose weight”
Short-term, maybe. But most weight lost early is water. Sustainable fat loss comes from calorie balance and consistency.“Keto is magic for everyone”
Actually, some people feel worse on keto—especially women or those with thyroid/adrenal issues. Listen to your body.“You can eat unlimited fat”
Nope. Overeating calories—regardless of macro—still stalls progress.
Conclusion
We love science, but we also love food, community, and joyful eating.
Keto may offer short-term benefits or therapeutic effects for specific needs—but it’s not a one-size-fits-all solution for longevity.
Our advice? Take the best, leave the rest.
Want the mental clarity? Try low-glycemic meals.
Want fat loss? Prioritize protein, fiber, and movement.
Want mood balance? Get sunlight, breathwork, and magnesium-rich foods.
Keto is a tool. It’s not the toolbox.
At Naia, we look at the habits that last, not chase trends.
Your Turn
If keto intrigues you, experiment intuitively. Track how you feel. Check blood glucose or ketones if you like. But don’t obsess.
Your journey is yours. And we’re here for every step.
With health and love,
Miral & Adam
Team Naia
Credits to two percent for the nice blog post!
