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Intentionally Bare Blog

What are BHBs and Do I Need Them?

As we all know, the human body turns food into fuel. Fuel is what provides you with energy to master the day. The big question is: What type of fuel source do you choose to fuel your body?


There are two primary sources of fuel and energy: glucose or ketones. If you eat a diet high in carbs, your body breaks them down; this process gives your body fuel from the glucose in the food. Using the glucose as a form of fuel will provide a temporary source of energy; however, you may often find that your energy level spikes, then plummets. To obtain fuel in this form is neither healthy nor reliable. While carbs are readily available and quick to get, this energy source is short-lived, thus resulting in the need for more carbs to keep going. Increased consumption of glucose for fuel has been linked to many health issues and diseases such as higher risks of cancerous tumors, high blood pressure, weight gain, diabetes, and more.


An alternative energy source is ketones. Ketosis is a state where your body burns fat for fuel, producing ketones as a fuel source since glucose is not present. Your body naturally produces ketones once your body enters into the metabolic state called ketosis. Once you enter ketosis, your body produces ketones which are made of three components, Beta-Hydroxybutyrate (aka BHBs), Acetoacetate, and Acetone. Of these three components, BHBs make up the majority of ketones at around 78%. These BHBs that your body naturally produces are known as endogenous BHBs. Though we can always build and process ketones as a fuel source, as we age it becomes harder and takes longer to get into this state. However, there is hope. You can also obtain these BHBs through a secondary source called exogenous ketones. Exogenous ketones are supplements you can safely take daily to externally assist your body in switching into ketosis and turning fat into energy to fuel your body.

We can also pop out of ketosis when we eat too many carbs and or too much protein (depending on how insulin resistant you are).

The ketogenic diet is an excellent choice for helping the body get into and maintain ketosis. However, some find it difficult to get into ketosis or to stay there consistently. Some find traditional keto challenging to stick to; it can be difficult to track macros and steer away from certain food groups. Many turn to lazy keto for this reason. When you’re doing lazy keto, it may be tough to maintain ketosis. The keto flu can also make it difficult to stay in ketosis. This keto flu can occur during the first few weeks of starting a strict keto eating lifestyle. For these two situations, exogenous BHBs are an excellent solution.

What Are BHBs?

Exogenous BHBs are external BHB ketones that you can supplement your diet with to ensure you stay in ketosis. This supplement serves as a kickstart to enter ketosis. This can have a very positive effect on your new eating lifestyle. As I mentioned earlier, the first few days of starting a new diet and trying to get into ketosis can be difficult. Detoxing your body of the glucose to get into the state of ketosis can often result in symptoms of fatigue, intense sugar cravings, mood swings, hormonal imbalance, headaches, and brain fog. By supplementing your diet with exogenous BHBs, you can avoid or lessen the symptoms of the keto flu.

Supplementing with BHBs gives you a readily accessible source of energy for your body and brain. With regular use of exogenous ketones, you can experience a state of ketosis with reduced hunger, increased energy, reduced sugar cravings, normalized blood insulin levels, and improvement of your mental functions. Additionally, upon continued use of exogenous BHBs, you can decrease the amount of time it takes your body to enter into a state of ketosis.

Being able to enter ketosis easily and consistently stay there has been linked to many health benefits outside of weight loss. Studies have shown that as your body produces and consistently uses BHBs/ketones for a fuel source, they can help fight and/or prevent cancer, lower/stabilize insulin levels, reduce neurological disease, activate anti-aging genes, promote a healthier heart by increasing blood flow, improve fat burning, significantly increase energy levels without spikes and plummets, accelerate fat loss, prevent bone deterioration, and more.

Though switching fuel sources is quite beneficial, life, travel, environment, and habits can make it challenging to maintain a ketosis state. To kickstart your metabolic state of ketosis and BHB levels, it is recommended you supplement a healthy, clean, classic ketogenic diet with high-quality exogenous BHBs. Choosing a BHB supplement (Amazon US | Amazon Can) to aid in ketosis is a much cleaner, more robust source of fuel for your body. Make sure that, whichever product you choose, there is no Maltodextrin, artificial colors, flavors, or preservatives and that it has the electrolytes your body needs.

If you’re looking for more ways to increase your energy while on the keto diet, be sure to stop by my Facebook group for tips and tricks to help you on your weight loss journey!

You got this!
Leta ~ Intentionally Bare

DISCLAIMER: The information in this blog is for educational and informational purposes only. The content in here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard here.