We Need to Talk About Keto (The Two Different Kinds)

DeLauer emphasizes that all performance benefits he cites come from studies of 12 weeks or less. The key insight is that keto is a stressor—like exercise—that forces the body to adapt. A 12‑week athlete study showed increased fat loss, improved 6‑second sprint power, and higher critical power. A rodent model showed lower lactate and creatine kinase after exhaustive exercise, implying better recovery. A 10‑week resistance training study found equal strength gains and higher testosterone. He therefore treats keto as a short‑term 'weapon' you deploy for specific goals, then withdraw.

DeLauer directly states he would rather see someone increase protein and keep fat a little lower than vice versa. He argues protein is what 'spares the muscle' and signals the body to retain that muscle, which he considers akin to preserving life. He points out that for performance, high dietary fat should not come at the expense of protein. He also suggests limiting protein shakes to reduce reliance on processed supplements and to focus on nutrient‑dense whole foods.

DeLauer mentions limiting protein shakes and going for meats, fish, and plant‑based whole foods. This recommendation ties into his emphasis on food quality and sustaining the body's performance via natural sources. He does not forbid shakes entirely, but encourages making them the exception rather than the rule.

He emphasizes that you must look at keto with 'two very different lenses' to get long-term benefit. The therapeutic lens addresses health issues like obesity, diabetes, inflammation. The performance lens leverages short-term hormetic stress to trigger adaptations. He notes that while there is overlap, the intention behind the protocol determines which bag you pull from. This reframe allows people to use keto strategically rather than feeling locked in.

He highlights that all performance studies cited lasted 3 months or less. The stress of low glucose elevates reactive oxygen species, which in turn triggers the body’s own antioxidant defenses and adaptations. A 12‑week study on trained athletes showed a 4‑12% increase in body fat loss at equal calories, plus improvements in sprint and HIIT performance. A rodent study found lower lactate and creatine kinase after exhaustive exercise, suggesting better recovery. For strength, a 10‑week resistance training study showed identical 1RM gains between keto and high‑carb groups, but the keto group had higher testosterone. This positions keto as a targeted stressor to be cycled, not permanently adopted.

He states, 'I would rather you increase protein levels and keep fat a little bit lower than vice versa because I think protein is going to be what ultimately spares the muscle.' He emphasizes that protein is 'life' and signals muscle retention. He recommends getting protein from whole foods—meats, fish, even plant‑based—rather than shakes. This aligns with his tool‑based view: when you're not chasing neurological ketosis, protein’s role in supporting training adaptation and longevity takes precedence. He advocates this as a practical, short‑term performance strategy.