When training for a mental sport like chess, the foundational step is stabilizing energy by managing glucose metabolism, perhaps via intermittent fasting. Many athletes jump to "smart drugs" and stimulants, but this is ineffective if the underlying energy system is volatile and prone to crashes.

Many cancer cells rely heavily on glucose (the Warburg effect) and cannot efficiently use ketones. A strict ketogenic diet may starve these tumors while nourishing healthy cells. In one case, it led to a 70% reduction in cancer markers in six weeks, far exceeding chemotherapy's expected 30%.

Ferriss notes significant physiological changes while in ketosis, including needing 2-3 fewer hours of sleep and at least doubling his breath-hold time. He also experiences a dramatic reduction in ruminative thoughts, improving mental clarity and sleep onset.

The goal of fiber is to feed gut bacteria that produce butyrate, a key acid for gut health. However, you can bypass this. Being in a ketogenic state directly provides beta-hydroxybutyrate (a ketone) to the gut, strengthening the microbiome without requiring high fiber intake.

Instead of medicating or ignoring symptoms like fatigue or mood swings, view them as your body's way of signaling an underlying issue. By treating symptoms as messages, you can focus on the root cause (like glucose spikes), which makes the 'messages' disappear.

The anxiolytic effect of ketosis has a clear neurochemical basis. Elevated ketones increase the levels of the enzyme GAD (glutamic acid decarboxylase), which converts the brain's primary excitatory neurotransmitter, glutamate, into its primary inhibitory (calming) neurotransmitter, GABA, creating a more stable neurological state.

A moderate level of blood ketones, around 1.2 to 2 millimolars, can have an anxiolytic (anxiety-reducing) effect. However, spiking ketone levels significantly higher, often through large doses of exogenous supplements, can paradoxically increase anxiety and lead to a subsequent crash.

The crash following a glucose spike activates the brain's craving center. This is a physiological command, not a lack of willpower. Stabilizing glucose levels eliminates the biological trigger for intense cravings, making them naturally disappear.

Ketones are a more efficient energy source than glucose, producing less metabolic “trash” (oxidative stress). Crucially, they can penetrate the blood-brain barrier and fuel brain cells even when they've become resistant to insulin, directly combating cognitive decline and brain fog.