As a passionate entrepreneur, you probably love to focus on innovative new ideas for your small business. Maybe those ideas work, too. Maybe you make sales and gain clients. However, taking the step from a small company to a large company can be a real challenge. That’s because it’s considerably more difficult to achieve long-term business success than it is to achieve short-term business success. It involves planning. It involves more than sales. Getting your business finances in order requires more than simply selling a lot of goods. It’s about the money that remains for the future. After all, your company needs funding to grow. That’s how it’ll expand into a large business over time. Fiscal responsibility is the key to success. In this article, you’ll find useful advice to help you get your small business’ money in shape and achieve long-term growth.
Research your target market constantly.
You should research your target market constantly if you want to create a successful business. Financially, this is incredibly important because research will help you to ascertain the best ways in which you should invest your profits. Rather than wasting money through a process of trial and error, talk to consumers in your target market. Talk to your existing customers and potential customers in your industry. Use social media to spark a direct conversation with people. That’s how you’ll start to find out what changes your target consumers want to see in your industry. As a result, you can make smart investments that will help you to fill gaps in the market and build a more successful company.
Outsource.
Outsourcing is another valuable way in which you could manage your business’ money more effectively. It’s a very fiscally-responsible way to increase your company’s daily output. Hiring new employees will help your business to grow, of course, but outsourcing is more cost-effective. You’ll still be getting help from professionals but on a temporary basis. Given that you and your small team of workers might only be skilled in certain areas, this could be very useful. You might want to do some research to see more information about this. An outsourced help desk could really help your business to grow in a cheap yet professional manner.
Use your time and money wisely.
Productivity isn’t just a buzzword used at training seminars. It’s one of the most essential ingredients for long-term business success. You need to use your time and money wisely if you want your company to run more efficiently and put more funding towards necessary investment opportunities in the future. In the first point, the importance of market research was discussed. This will help your small business to decide how best to invest your money. However, pinpointing great investment opportunities is only one side of managing your company’s finances more efficiently. You also need to reduce unnecessary costs. After all, if your overheads are too high, then you’ll be unnecessarily eroding your profit margins and giving your business less money to put towards worthwhile investments. Make sure your employees are as productive as possible. Automate services to speed up operations, for starters. And spruce up the workplace because pleasant surroundings can increase productivity, too.
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As a business owner, it’s your job to work out what the next steps for your business will be. This means that you need to keep your eye on the ball, watch the competition and spot opportunities when they arise.
But what happens if you are new to the entrepreneurial lifestyle? How do you know the difference between a great opportunity and something too good to be true? What happens when you simply don’t know the answer?
Ask for Advice
When you don’t know what you’re doing, you should always ask for advice. Whether you turn to a friend or a fellow in business or you decide to approach other professionals for advice in a specialist area such as IT Consulting Services, asking the question is what counts.
Remember that when you ask for advice, you are starting a conversation. This isn’t just about you – you should also keep your ears open for ways you might help your advisor. The more people you talk to, the more you will learn but it’s also worth recognizing that this is a networking opportunity too. If the person you ask doesn’t know of a solution or can’t advise you further, they might be able to recommend someone who will.
Relax – Consider Your Options
One of the main reasons that entrepreneurs get stuck is that they allow anxiety to be a driver rather than creativity. When this happens, it can be difficult to see the wood for the trees and while opportunities could be everywhere, you stall because you don’t know how best to consider your options.
Relax.
A calm mind has much more room for creativity and as an entrepreneur, you need to be creative! A good way to do this is to write down your goals. Next, consider all the different ways you could achieve those goals or, even better, write down the stepping stones to get there. When it’s all laid out in front of you, it’s a lot easier to see which option is best and what to do next.
Run an Experiment
Experimentation is a major part of business and you should be experimenting all the time. Marketing is a great example of how businesses experiment but you should also be looking at different ways to push your business forward. If nothing else, experimenting allows you to explore new ideas without the same level of risk that adjusting the whole business would bring.
So, if you have a long list of options and you’re still not entirely sure which way to go, it might be worth splitting your cash and experimenting with two of your ideas. The key is to set up goals and clearly define what success means in each case. This way, you can see what might happen on a small scale and make a more informed decision about the direction you want to go in later on.
When you aren’t sure what to do, it’s usually because you haven’t got all the information clearly presented to you. Your job is research in any way possible and once you know better, you can decide with confidence.
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Feeling frustrated in your career? If you wake up every morning feeling like you’re stuck in groundhog day and wondering ‘what’s the point?’ It’s time to make a change. When we spend so much of our time at work, if you’re highly dissatisfied and unhappy here, you’re never going to be fully happy in your life overall. Here are a few things you can do.
Try and move up
One of the reasons people start to feel trapped and dissatisfied within their job roles is that they become stagnant. They’re no longer learning new things, their earnings are limited and it all starts becoming very boring and samey. If the reason you dislike your job is because of this, have you considered moving up the ranks? If there’s scope for a promotion then take steps to try and achieve it, it might involve doing some additional education and training but could be so worth it. A higher position will often mean more money, and you’ll be doing things that challenge you again which can help you to feel more satisfied.
Change careers and start from the bottom
If you genuinely dislike the field you work in, then changing to something completely different could be the way to go. This is a bold move, often it will involve starting right from the bottom. This can feel disheartening if you’re moving from a job you previously had respect in due to your skills and experience, but it can be so worth doing. Decide what your end goal will be in your career and work your way up the ranks. The journey might change over time, but at least it gives you something to work towards and an idea of what you’ll need to do to get there.
Start your own companyOne reason many people can feel frustrated in regular career or job is they feel as though they’re working hard to build someone else’s dream for them. They can feel restricted by the confines of their career and feel their ideas would be better used elsewhere. If this sounds like you, why not start your own business? It can take hard work and dedication to get it off the ground, but once you’re set up you might feel far happier than you ever did working as an employee. You can be creative and think outside of the box, you can do things your way and earn money in a way that’s genuinely meaningful to you. Hire staff to help make your dreams a reality, utilise cloud solutions and all of the tech and software available to you to increase your chances of success.
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“My flight was delayed 6 years ago. Back then, I had no idea that I could get compensated for that. Can I still get a compensation for that flight delay?”
This is what many passengers who have only recently been made aware of their air passenger rights wonder.
Well, yes, you can probably still claim your cancelled or delayed flight compensation – but there is a time limit. How far back you can claim varies from one country to the next.
If your flight was cancelled or delayed by at least 3 hours, you can get up to 600€ in compensation from the airline. Check if you’re eligible by filling out your flight information here – it takes only 3 minutes!CHECK YOUR FLIGHT NOW
How Far Back Can I Claim Compensation In Each Country?
So you can claim for flight disruptions which happened years ago. But how many years exactly?
The time-limit depends on the legislation of the country you bring the claim to.
Here is an extensive list of countries in Europe, with how far back you can claim for each of them:
And here again in full text if that’s easier for you. This is how far back you can undertake court actions to claim compensation for your delayed or cancelled flight:
Italy: 2 years (Source: Italian Civil Code has rendered applicable in Italy the 2 years prescription of actions under Montreal 1999 also for claims arising from EC261)
Spain: 5 years (Source: Amendment of article 1964 of the Spanish Civil Code that reduces from 15 years to 5 years such period for the exercise of personal actions that did not have a special term. The calculation of the time limit, applies the fifth Transitional Provision of the Law 42/2015, in reference to article 1939 of the Spanish Civil Code.)
Switzerland: 2 years for a complaint to the NEB. You cannot undertake small court procedures (Source: Swiss Administrative Penal Act)
United Kingdom (England, Wales, Northern Ireland but NOT Scotland): 6 years
As you can see, there is no harmonization at the European level: each country has their own legislation on the matter.
For instance, in France, you can claim up to 5 years after the flight – but only 3 years in Germany and 3 in Italy. But you can still claim up to 6 years after the flight disruption in the United Kingdom.
However, keep in mind that to this day, no passengers on a flight disrupted over 6 years before got compensated. Even though it is possible, in theory.
How Do I Know Which Country To Bring My Claim To?
If you let ClaimCompass do all the work for you, then you don’t need to worry about that. Our legal experts will get in touch with the airline and the appropriate legal body.
Should you need to escalate your claim to a legal body such as a National Enforcement Body (NEB) or an Alternative Resolution Dispute (ADR) scheme, know that you can bring the case to the country of the departure airport or the arrival airport.
Whenever you have a choice, contact the legal body of the country where the legislation is most favorable to you: for example, in the case of a flight between the UK and Germany, contact the British NEB, since their statute of limitation is 6 years, versus 3 for Germany.
Can I Claim Compensation if My Flight Wasn’t in Europe?
When the EU Regulation 261/2004 isn’t applicable, can you still get money for your delayed, cancelled, or overbooked flight?
For international flights, the Montreal Convention acts as reference for your passenger rights – and it sets a time limit of 2 years to claim:
“The right to damages shall be extinguished if an action is not brought within a period of two years, reckoned from the date of arrival at the destination, or from the date on which the aircraft ought to have arrived, or from the date on which the carriage stopped” – Article 35, Montreal Convention
When the EC 261 isn’t applicable, you can still hope to be compensated under the Montreal Convention. Do not, however, that the time limit is shorter than in most European countries.
Plus, keep in mind that with the Montreal Convention, you are “only” eligible to compensation for damages incurred by the flight disruption. “Just” being delayed isn’t enough for you to get any money from the airline.
When you start a new business, you want to ensure that you do all that you can to ensure that you get the right exposure, engagement, and of course, the right levels of profit and success. But how can you make that happen? Here are some of the things to consider.
Your local community could hold the key to your business, and so it may be the time to focus on this area as an alternative method of marketing your business. There is a new trend where people are wanting to shop local and support their local small businesses, so you may wasn’t to join forces within your local community. This is your chance to become the expert in your industry and field locally. You could also sponsor local events as a great way to gain some exposure. This opens up different avenues of marketing such as face to face, as well as word of mouth as you become well known for what your business does.
Respond to comments and messages
It may feel like a lot of work, but people have taken the time to comment on your social media, send you messages or get in touch, so it is only right that you respond as quickly as possible. This can work really well through social media as engagement is just as important as sharing the content that you have decided to put out there. This can also humanise your business, and it can be a great way to make you appear reputable to potential new customers.
Try something new
Maybe you should try something new when it comes to your marketing programme. First of all, focusing on one social media platform could be the ticket, but what about the type of content you choose to share on there? These days social media platforms are more than just a status update or sharing a picture. Platforms now support video, live streaming as well as snippets on things like Facebook or Instagram stories. Where Instagram is concerned, you can buy Instagram likes which can enhance positive publicity for your business. This could be a great way to advance the type of content you share than just that standard words and pictures. People buy from people, so your new marketing ploy could be to provide a face to the business and to become relatable. After all, people do buy from people.
Make sure the cost and market is on point
It can be tricky to understand how you can make sure that your costings for the actual products you sell, or the type of services you offer, are on point to ensure that you can maximise the profits and the potential. This is when small business marketing automation software can really come in handy to help you make the right decisions for your small business.
Run a competition
A competition is an excellent way to build up an audience quickly, and so you may want to consider doing something like this if you are wanting to promote something. This could work well for a new product or service that you have that you want some extra exposure before launch. You could also provide incentive for followers if you manage to get to a certain level. However, ensure you check completion rules for different platforms so that you do things by the book.
Let’s hope that some of these options help you up your marketing game this month.
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So you’ve just finished college, or maybe you’ve been out for a little while now and have no clue as to what you’re doing. Leaving college can be daunting because unless you want to go on to do further education, you’re now supposed to be facing the reality of adulthood. That’s terrifying because what if you don’t know what you want to do? You’ve lived as a student for a few years, and now you’ve been pushed out to fend for yourself. Here are some tips to help navigate life after college.
Your resume is the first port of call because you’ve probably either not looked it before going to college or you simply don’t have one. Some of us will have odd jobs throughout our school days, but many might not start their very first job until leaving school or college. So with that in mind, you want to work on the resume because this is what’s going to get you noticed and hopefully into those interview rooms for your dream job or career. If you’re refreshing an old resume, add on your education and then tweak the experience slightly to reflect what you’ve been doing in college. That might not be a lot, but every little helps. When writing your bio, keep it brief because you can always go into more detail if you need to provide a cover letter.
If you’re writing your very first resume, then you can find a simple template online. You want to make it stand out in a good way, so don’t go too fancy or complicated with the resume design. Keep it short and sweet, and ideally, you don’t want to go over two pages. If you haven’t had much experience, then it’s unlikely you’ll go over one page.
Speak To A Careers Advisor If You’re Lost
Trying to figure out what you want to do can be difficult, and there will be a point where you may feel so lost about what it is you actually want to do with the rest of your life. It’s a big ask after all. Careers advisors can be found down your local jobcentre, or you could go back to the college campus and speak to a student advisor there. They can offer you some professional advice and guide you through the options that you may have in front of you currently and what you might like to do in the future. Use this as an opportunity to discuss any worries or fears that you might have moving forward and ask questions. A careers advisor is going to certainly help you get some focus on what’s out there and what you should be doing next in order to secure a job, whether that’s something that starts off your career or whether you want to go straight for that dream job. It all depends on what skills and experience you need.
Get Your Finances In Order
Oh, the finances – let’s talk about that. When you go to college or university, the fees are going to be expensive, and so you may have a lot of student loan debt. It’s a good idea that you get a job as soon as possible as you want to start paying it back. However, it’s worth getting your finances in order and creating a budget for yourself so that you save your money to enjoy your adult life too. You can’t really afford to live that student lifestyle now. To get everything in one place, find out what you owe and who you owe it to. Try to consolidate all this into one loan if possible so you can keep an eye on it. You may want to refinance the loan if the current one isn’t really making much headway in paying it off. Keep on top of your budget and work with what you have from take-home and try to save any extra money you can in order to continue paying the loan off. It’s going to take a while, but it’s all worth it for the degree that you got in the process.
Expect To Fail At Some Point
This might be hard to hear, but everyone fails at some point. Some fail multiple times, and that’s ok because failure is a life lesson that is certainly worth learning. Don’t be worried about failing or going into a role that you might not be enjoying a few months later down the line. That’s completely normal, and it just means you have to figure out what it is you enjoy and what you’re not enjoying. Everyone’s different, and everyone finds their feet at different points.
It’s hard to come to terms with the reality that the role or job you wanted to go into might not be something you no longer want to do. However, that’s nothing to be afraid of, and you will certainly find the thing you want to do in life. It’s just going to take some adjustments and looking at what you are talented at.
Seek Advice For Job interview Prep
When you’ve found the job you’d like to go for, next comes the interview prep. If you’ve received notification of an interview, then congratulations! That was half the battle and now comes the decider on whether you’re right for the role or not. Always remember that even though you might have everything they need, you might not be the right suit for the company. That’s nothing against you as a person, it’s just who might fit the dynamic a little better. Interview preparation is a little daunting when you’ve not done it before. It’s always good to get some advice from friends and family or perhaps contacting someone in that current position on LinkedIn is a good idea. They might be able to give you some handy pointers on how they performed in the interview and what they feel may have swayed the judgement of the interview panel.
Before the interview, make sure you’ve practised the way you’ll speak to people before and during the interview. It might be good to have someone do a mock interview so that you can practice some questions that might be similar to the ones asked in the interview. Think about the clothing you wear in relation to the type of company it is and always approach the interview with confidence and a smile. Don’t be boastful or try to fake your way through an interview because chances are, they’ll see right through it. Just be yourself and be honest if you don’t know how to answer a question. Ask questions back, too, when given the opportunity to do so.
Experience Is Needed
Even though you’ve just spent an ample part of your life studying, to be told that experience is valued moreover a degree is a bit of a gut punch but its true. A lot more employers will want experience over qualifications. That doesn’t mean that qualifications are useless. If you had the experience and qualifications, and someone just had experience, then who do you think is likely to get it? Don’t get too down-hearted if you lack the experience because you might impress them enough with your personality and how you come across to them, in person. There will be times where you need to start from another role and build yourself up with experience before you can go for that dream role. Everyone has to start somewhere, so don’t feel like you’re missing out or starting too late in your career.
Know Who Your Friends Are
You make friends throughout your lifetime and those that you had in college, might not be your lifelong friends. The same goes for those you make in school, those in your hometown and those at work. You are likely to have a mixture and perhaps a small selection of constant friends who drift in and out of your life. Only you know who your true friends are because they are the ones you call on first to meet up for drinks. They are those people who you call in an emergency because the chances are, they’ll be there ready to do whatever you need them to do. Friends come, and friends go, and even though it might be tough to grasp, that’s adult life. We all have our careers and our personal lives to live, and that might mean that you miss seeing others for a while. However, those friends who are going to stay will make an effort to see you and vice versa.
Navigating life after college is tough, but like everything in life, you learn to adapt to the change, and you’ll find your rhythm eventually. So work on your resume if it’s a little bit out of date and speak to a careers adviser if you’re having trouble picking your career path. Sort you your finances moving forward, work on your experience and get ready for your life as an adult. It’s going to be a bumpy ride!
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This process evolved to enable humans to survive long periods of time without food. Ketosis was a necessity, since without an external source of energy in the form of food, humans would have eventually starved. An evolutionary “work-around” maintained energy stores in the face of deprivation by producing molecules called ketones from the body’s own internal fat stores.
These molecules are now known to have more benefits than just survival.
But today, we rarely encounter anything close to nutrient deprivation. Our food-plenty society and high-carb food options ensure many of us are well-fed. We never force our bodies to become “ketogenic”—meaning that it’s actively producing ketones. What a shame, since ketones have a variety of beneficial effects for cell signaling and metabolism.
How then, can we gain the benefits of ketosis? One way is to eat a low-carbohydrate ketogenic diet, a.k.a the “keto diet”, or to fast.
Other avenues into ketosis exist, ways to “hack” evolution and enter ketosis without having to eat a low-carb diet or fast for days on end.
This method involves the use of exogenous ketones (“exo” meaning “from outside”) in the form of supplements. Furthermore, these exogenous ketones and keto supplements can be used to deepen levels of ketosis and provide a fuel source under certain metabolic conditions like fasting.
What is Ketosis?
First, let’s talk about ketones.
Ketones are the products of the breakdown of fats in the body. Under a state of carbohydrate depletion, blood sugar is reduced, insulin levels fall, glucagon and cortisol rise, and fatty acids (FFAs) are liberated into the blood through a process called lipolysis. The increase in blood levels of FFAs is then sensed by the body, and FFAs are then transported to the liver and used in the production of ketone bodies. Three ketones exist: Acetoacetate (AcAc), Beta-hydroxybutyrate (BHB), and Acetone.
Being in ketosis simply means that you have elevated levels of ketones in your blood, usually agreed upon at 0.5mM. Typically, this means elevated AcAc or, more commonly and in greater amounts, BHB.
BHB and AcAc are the ketones mostly referred to when talking about ketosis and, as we will see later on, ketone supplements.
BHB is the ketone present at the highest levels in the blood of a body in ketosis.1 This is significant for two reasons. For one, BHB is more stable than AcAc, and can be transported through the blood to other organs and tissues much more effectively. AcAc can be spontaneously broken down when it’s in the blood, where it forms acetone—a metabolic “waste product” that we excrete in the breath. We can’t use much acetone for energy.
But this doesn’t make AcAc any less important.
In fact, AcAc is the “parent” ketone body—it’s what the body produces first, when the body is entering ketosis, and serves as the precursor for BHB. AcAc produced in the liver is converted to BHB, and then shuttled out and delivered elsewhere. A small amount of AcAc does travel through the circulation to be used as a fuel source, just to a lesser extent than BHB.
Endogenous vs. Exogenous Ketosis
“Am I in ketosis?” This question has a straightforward answer. As mentioned, typically a blood ketone level >0.5mM signifies that the body is producing ketones (or is in ketosis, depending on the route taken).
Route taken? Correct. There are two ways to achieve ketosis—endogenously or exogenously.
Endogenous ketosis (“endo” meaning within”) is achieved through a low-carb high-fat diet (i.e. ketogenic diet) or fasting, in which the body produces its own ketones. The stimulus is dietary carbohydrate restriction, and the response is that we start to burn fat, leading to (eventually) an outflow of ketones from the liver. Since diverse signaling pathways are activated in order to activate endogenous ketosis and in response to it, diverse physiological benefits also occur.
In contrast, exogenous ketosis (“exo” meaning outside) is achieved through the use of dietary ketone supplements and/or intake of certain types of dietary fats. These supplements can boost ketone levels either directly (ketone supplements) or indirectly (MCTs) but either way, elevate levels of blood ketones. Ketosis achieved exogenously can occur even in the absence of a ketogenic diet or prolonged fast. Sounds too good to be true.
Ketosis might be ketosis, but the profiles used to achieve endogenous and exogenous ketosis vary drastically, and therefore have different benefits. There is something to be said about triggering the body to naturally produce ketones vs. “artificial” induction of ketosis. In the former, you’re forcing the body to be “ketogenic” whereas in the latter, you’re in ketosis, but not “ketogenic.” There are benefits to both.
Exogenous ketones are an alternative to physiological ketosis, and can be used in diverse ways to achieve certain mind and body states, almost like ketosis on cue.
While supplements are only chemically synthesized versions of ketones, the structure and function are essentially the same.
But, structural similarities aside, exogenous and endogenous ketosis have varying effects on the body. For instance — exogenous ketone supplementation is likely best for those trying to meet the needs of a ketogenic diet, improve sport performance, or further increase ketone levels on a ketogenic diet or a fast. However, the health benefits of ketosis like increased fat metabolism, weight loss, and some of the other metabolic benefits might only come from lifestyle changes like fasting or a ketogenic diet.
Why Use Exogenous Ketones?
Before diving into the specific forms of exogenous ketones and the nuances of each, let’s discuss some of the general reasons one might choose to use exogenous ketone supplements in the first place.
One of the primary reasons to use exogenous ketones may be to enhance the effects of your low-carb ketogenic diet or intermittent fasting regimen. These practices will likely have you in a ketogenic state already. To further enhance the benefits many people claim to feel when ketogenic/fasting— like mental clarity, sharpness, lower fatigue—exogenous ketones can be superimposed, which essentially means going “deeper” into ketosis.
Exogenous ketones might also be a helpful aid to transition into ketosis when starting out on a ketogenic diet.
Many cite the “keto flu” as a badge of honor one must experience when entering into ketosis. When the body is first adapting to a diet very low in carbohydrates, and not yet fully adapted to burning fat/utilizing ketones, you may experience symptoms like nausea, headache, weakness, irritability, muscle soreness, difficulty sleeping, and irritability. Using an exogenous ketone supplement during your transition into keto may mitigate some of these symptoms by ramping up the level of ketones in your blood to use as an energy source for brain and body. It may also improve energy levels early on in ketosis before adaptation occurs.
And finally, whether endogenously produced or not, ketones have diverse signaling roles in the body that could benefit mental and physical health, metabolism, and longevity, as well as serving as a cellular energy source.
Medium-Chain Triglycerides (MCTs)
MCTs aren’t ketones, but rather a type of fat molecule comprised of a glycerol bonded to three medium-length fatty acids (FAs) that are 6 – 12 carbons in length.
Why are we talking about these then, if they aren’t ketones?
Well, MCTs are actually pretty good sources for the body to breakdown and turn into ketones. When it comes to ketone production, not all fats are created equal, and longer isn’t always better. Size matters.
The source of fat in MCT oil and other MCT containing fats (like coconut oil) is the most efficient type for producing ketone bodies. The medium chain fats go right to the liver, where they require less work to break down compared to long- and short-chain fatty acids.
You can get your MCTs in two ways: through an MCT oil or powder, or by consuming a rich (and tasty) source of MCTs such as coconut oil.
The MCTs include caproic acid (C6), caprylic acid (C8), capric acid (C10), and lauric acid (C12). Of these, caprylic acid (C8) is preferred for ketone production, and optimally what you should look for when purchasing an MCT oil supplement. Lauric acid is the MCT found most abundantly in coconut oil (about 50% of the total MCTs).
Because of its efficacy, we selected pure C8 a part of the base (along with prebiotic acacia fiber) of H.V.M.N.’s MCT Oil Powder. It’s 100% natural, real food, harvested sustainably and carefully purified into pure C8. No additives, no artificial ingredients, zero net-carbs. It’s a great source of MCT without all the other junk you might find in inferior products.
Benefits of MCTs: What Does the Research Say?
Though marketed as a supplement, one benefit of MCTs is that they’re derived from all natural food sources. For those who are “anti-synthetic,” you have nothing to fear from MCTs.
A powerful benefit of MCT ingestion, like ketone supplements, might be appetite suppression.
MCTs might help blunt hunger and help with calorie and portion control, thereby indirectly helping you adhere to a diet and thus meet your body composition goals.
One study demonstrated that acute intake of MCTs led to reduced food consumption at lunch while also reducing the blood glucose and triglyceride response to the meal.2 Interestingly, MCT oil also has a “satiating” effect that is not observed with coconut oil.3
MCTs might directly aid in weight loss as well, outside of general satiety.
This action might be due to the fact that MCT oil supplementation can increase energy expenditure, fat oxidation, metabolism, and thermogenesis (body heat production) which leads to a lower body weight and more fat loss over time.4,5 Furthermore, MCT supplementation might have metabolic benefits like lowering LDL cholesterol and increasing lipoprotein particle size.6
Disadvantages of MCTs: What Does the Research Say?
Large amount of MCTs, like any supplement, have been reported to cause gastrointestinal side effects.7,8
This might be an issue, since in order to raise blood BHB to adequate levels to reach ketosis, a high amount of MCTs (and even more coconut oil) must be consumed. Remember, MCTs must be metabolized first before they become ketones—they don’t directly elevate blood ketone levels. Most studies show that MCT consumption elevates blood BHB to levels around 0.5 – 1mM.
Let’s not forget about calories. One downside to coconut oil and MCTs is that they’re fairly calorie-dense, so it’s important to keep track of your macros and calories when using supplements. Compared to ketone salts and ketone esters, MCTs result in much lower levels of ketosis, but they may be a more cost-effective and approachable option for new keto dieters.
Coconut Oil vs. MCT Oil for Ketosis
MCT oils and powders are the most concentrated sources of MCTs and thus might be your best option if you’re hoping to get into ketosis. MCT oil also has different proportions and types of MCTs compared to coconut oil; with a bit more C8 (caprylic acid) and a bit less C12 (lauric acid).
There is evidence that the satiating effect of MCTs might be more potent when they come in the form of a concentrated MCT oil compared to coconut oil.3 If you’re looking for something to help with appetite suppression or a small snack that will “tide you over” more effectively, search for a high-quality MCT oil or powder.
However, in terms of taste and versatility, coconut oil takes the keto-cake. You can use coconut oil in virtually anything, from cooking veggies and meats, to adding in smoothies and protein shakes. The options are endless (and delicious).
Ketone Salts
They’re not something you sprinkle on top of your roasted vegetables or use to season your stew.
Rather, ketone salts are a supplement that comes in powder form, to be mixed (traditionally) in some type of liquid for consumption. Ketone salts contain a ketone (usually BHB) bound to a mineral salt; usually sodium, potassium, calcium, or magnesium or an amino acid like lysine or arginine.
Ketone salts are one way to raise blood ketone levels. Studies have shown that ketone salt ingestion can elevate blood BHB levels to around 0.6 – 0.8mM (i.e. ketosis).9,10
Benefits of Ketone Salts: What Does the Research Say?
Ketone salts aren’t a new “invention.” They’ve been around for quite some time, and early studies of these ketone supplements were conducted in children with metabolic disorders, where they showed efficacy in inducing ketosis and an improvement of symptoms like better cardiac performance and cognitive function due to better ability to oxidize fatty acids.11,12
Similar levels of ketosis around 0.5mM have been observed in rats given BHB ketone salts. Health benefits such as improved blood glucose, beneficial changes in lipid biomarkers and fat mass, and reduced anxiety-like behavior were noted in multiple different studies.13,14,15
Disadvantages of Ketone Salts: What Does the Research Show?
Compared to other ketone supplements, ketone salts might not deliver as much “ketogenic power”—meaning they don’t elevate blood BHB to levels as high as other products.
For example, one study showed that blood BHB was raised to around 1mM following ketone salt ingestion, while the same amount of BHB provided from a ketone ester raised blood ketone levels to 2.8mM.16 The salt also provided a greater amount of the L-isomer of BHB as opposed to the D-isomer. While not going into the deep end of structural chemistry, L-BHB is like a mirror image of D-BHB (like your left and right hand). They are what is known as optical isomers. While structurally similar, L-BHB may not have the same pattern of metabolism nor the benefits that D-BHB has.
Another disadvantage with ketone salts has less to do with the ketone element, and more to do with the salt.
Typically, you’ll need about 50g of BHB in a ketone salt to mimic nutritional ketosis. Given the formulation of many salts, this would require an intake of about 5,800mg magnesium, 9,600mg of calcium, 11,000mg of sodium, and 18,800mg of potassium. Needless to say, these values are above and beyond any recommended daily allowance for humans.
Excessive salt intake may come with health concerns such as high blood pressure and cardiovascular disease in some individuals.17 Regardless, the high dosage of minerals that would accompany the ketone dose consumed with a salt make this form of supplementation less than practical.
And finally, ketone salts may have no benefit for athletic performance and, in the worst cases, actually impair it.18
In one study, oral BHB salt ingestion prior to exercise actually led to a 7% decrease in high-intensity cycling performance.10 Even though the participants were in ketosis and oxidizing fat for fuel, they reported massive GI side effects which inhibited optimal performance. This isn’t uncommon; two more studies (one in athletes) reported gastrointestinal side effects in 68% and 50% of participants.18
So, should anyone use ketone salts? And, if so, who?
These supplements might be best for those already on a ketogenic or very-low carbohydrate diet and looking to further increase ketone levels—since this would require a lower dose of ketone salts and prevent many of the side effects seen with higher doses.
One final point. Many ketone salts on the market aren’t FDA approved as a “generally recognized as safe” (GRAS) food ingredient. Make sure to do your research before buying any supplement.
Ketone Esters
While ketone salts are solids, ketone esters come in liquid form and usually contain one of two ketones; BHB or AcAc bound to a ketone precursor such as butanediol or glycerol.
The word “ester” refers to the specific chemical bond (an ester bond) which attaches the two molecules. The two most popular formulations of ketone esters are the D-BHB monoester and the AcAc ketone diester. Each of these has its own effects.
D-BHB Monoester (HVMN Ketone Ester)
The BHB ketone monoester (R-1,3-butanediol-R-3-hydroxybutyrate; BD-BHB) was first invented through a DARPA program called “Metabolic Dominance, with the intent of being used primarily to enhance the endurance and performance of US Soldiers. Through years of research with Oxford University, and the NIH, this ketone supplement can now be purchased and consumed by anyone as H.V.M.N. Ketone Ester.
In contrast to the BHB salts, the BHB in the ketone monoester is all of the D-isoform. When the ester bond is metabolized, D-BHB is released into the blood along with the ketone precursor butanediol, which is eventually metabolized into D-BHB in the liver.
The ketone monoester provides the highest levels of blood BHB (around 3 – 6mM) which is achieved rapidly (usually within 30 minutes of ingestion).
And levels stay elevated. Blood BHB following BHB monoester ingestion is ~1.1mM after 4 hours and ~.7mM after 8 hours.16
It’s also salt-free, permitted by the world anti-doping agency (WADA), and to date has been shown to be relatively side-effect free at normal doses (meaning no stomach aches!).19,20
Research on HVMN Ketone
To date, many studies have been done (with more in the works) on the BHB monoester in HVMN Ketone Ester. Several of these studies have looked at the effect of ketone ingestion on athletic and physical performance.
Consumption of HVMN Ketone Ester has been shown to improve endurance exercise performance by 2% – 3% when taken before exercise with carbohydrates.19 In addition to boosting performance directly, HVMN Ketone Ester enhances recovery by boosting post-exercise muscle glycogen replenishment20 and raising post-exercise activation of genes involved in muscle protein synthesis.21 In each case, HVMN Ketone Ester was consumed with either a source of carbohydrates or carbs and protein.
In the most recent study of HVMN Ketone Ester, chronic intake of ketone ester during a period of endurance training overload blunted many symptoms of overtraining, revealing a heretofore unseen potential for this supplement in athletes.22 Athletes were able to go harder in training because they recovered more effectively.
BHB monoester might also have some metabolic benefits.
Exogenous BHB lowers blood glucose levels23 and has also been shown to have an appetite-suppressant effect, lowering the desire to eat—this may be related to the reduction in ghrelin (the hunger hormone) after BHB ingestion.24 Many people claim that a ketogenic diet also has many similar effects on satiety.
Acetoacetate Diester
The second type of ketone ester is the acetoacetate (AcAc) diester (1,3-butanediol acetoacetate diester)—a sodium-free precursor to the ketone acetoacetate. Compared to the BHB monoester, AcAc diester results in lower blood BHB levels (about 1mM) and may result in a few more side effects. Most common among these are gastrointestinal related issues.25
Research on Acetoacetate Diester
The AcAc diester has much less data to support or refute its use when compared to other ketone supplements.
In terms of athletic performance, results are inconclusive or non-existent. One study showed that ingestion of a 1,3 butanediol AcAc diester before a 31 kilometer cycling time trial actually impaired performance around 2%. However, this wasn’t likely due to the athletes being in ketosis, but rather the side effects. Several of the study’s participants complained of gut discomfort that likely put a hamper on their ability to perform.25
More research has been done in the area of neurological health. Studies have shown that ketosis achieved with an AcAc diester is able to delay the onset of seizures from central nervous system toxicity in rats26 and lead to lower seizure activity and improved brain plasticity in a mouse model of neurological disease.27
The research is pretty convincing in favor of the use of AcAc diester to treat neurological conditions and benefit cognition, while less supportive of its use for exercise performance.
General Benefits of Exogenous Ketones: How do They Compare to Nutritional Ketosis?
The blood levels of BHB that can be achieved through nutritional ketosis (ketogenic diet or fasting) are likely similar to those you can achieve using certain exogenous ketone supplements: about 1 – 3mM. In this regard, your “level” of ketosis might be the same.
However, achieving endogenous ketosis has unique benefits that aren’t achieved with exogenous ketone supplements. One of these is in regards to “fat burning.”
When you achieve endogenous ketosis, you’re using your own body fat as a fuel, and this has several metabolic and health-related benefits.
But, with exogenous ketones, you actually decrease adipose tissue lipolysis (breakdown) and FFA availability—essentially the opposite of what happens when you’re in a ketogenic state.
Thus, exogenous ketones likely have little to no benefit in terms of fat burning and weight loss.
Most exogenous ketone supplement protocols involve taking one “large” bolus of ketones. While this raises blood ketone levels rapidly, it’s not really what happens “naturally” when the body is in a ketogenic state, where blood ketone levels rise more gradually.
It’s unclear what this might mean in terms of metabolic signaling, but there exists a difference in the two ways to achieve ketosis.
Choosing the Best Ketone Supplement
While several different ketone supplements are on the market, what you choose may depend on your individual goals. Let’s take a look at which types of supplements might benefit specific groups of people.
Considerations for Athletes
If you’re not ready to commit to a ketogenic diet for your training regimen, but are curious about how ketosis might impact your performance, exogenous ketones might be your go-to experiment. Several athletes and sports teams are now using exogenous ketones as a way to fuel performance.
The main thing to consider is the proper time, situation, and adaptations required for exogenous ketone use. How you strategically employ exogenous ketones might make all the difference.
Since BHB monoester (H.V.M.N. Ketone Ester) is cleared by WADA (meaning it’s not a “performance enhancing drug”), athletes can rest easy in this regard.
A majority of the positive research for exogenous ketones lends support to H.V.M.N. Ketone Ester, where benefits have been shown for endurance performance, enhanced adaptations to training, and in the prevention of overreaching syndrome. Another aspect is cognitive performance; we’ve heard many anecdotal responses that athletes who use H.V.M.N. Ketone Ester for training experience a feeling of being “locked in” mentally, too.
Some smaller studies on MCTs suggest they might benefit endurance exercise performance28 and enhance gene expression and mitochondrial biogenesis.29
Data on other supplements such as ketone salts and AcAc diesters is less compelling and in most cases, negative.
Consideration for General Health
The support for exogenous ketones in non-disease states is more in the anecdotal stage right now.
Anecdotal reports include claims of enhanced mental clarity, alertness, energy, and productivity.
None of these claims has been scientifically tested yet. While the theoretical basis might be sound, you’ll have to wait for some trials—until then, experiment for yourself.
A huge role for exogenous ketones might be in dietary adherence, whether that means eating less, eating better, or sticking to a low-carb or ketogenic diet.
Exogenous ketones suppress appetite,24 and might help reduce certain food craving or obliterate those “hangry” feelings. If you’re into fasting and not opposed to consuming ketones on a fast, ketone supplements might help you get through an extended no-food period. Even better, they might deepen your fasting-induced state of ketosis.
Are Exogenous Ketones for You?
Whether you are an athlete looking to boost performance through exogenous ketones, or simply out to harness to power of ketones for better mental or physical performance, there are several questions you should ask before buying and using a ketone supplement.
First, what is your goal? And what level of ketosis do you need to achieve to accomplish those goals? Consider if you want constant low levels of ketones in your blood, or a larger level for a shorter amount of time (for a competition, for example).
Are you looking for something inexpensive? Something palatable? Maybe something that can be integrated into meals and/or other supplements? Or perhaps, even a post-workout smoothie? What about the side effects? If you have had stomach issues with other kinds of supplements in the past, this should be taken into consideration.
Maybe you want to achieve the benefits of ketosis without making a change in your lifestyle, like adopting a low-carb ketogenic diet or becoming a regular intermittent-faster. That’s fine, too—these practices aren’t for everyone, but ketosis can be.
All it takes is a well-formulated exogenous ketone supplement and obviously, a bit of attention paid to maintaining a generally healthy diet and exercise regimen. Your nutrition strategy is an investment in your life.
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