Yes, You Can Build and Protect Muscle with Ketones and a Low-Carb Lifestyle

jabberbox21
Sep 4, 2025
3 min read

If you’ve ever told someone you’re eating low-carb or keto, you’ve probably heard the pushback: “But you need carbs to build muscle!”

It’s one of the loudest myths in the health world—and it keeps far too many women in midlife from embracing a lifestyle that could change their health trajectory.

Here’s the truth: not only can you build muscle on keto, but ketones themselves play a powerful role in protecting the lean muscle you already have.

And this matters, friend. Because in midlife, muscle isn’t just about looking toned in your jeans. It’s about longevity, metabolism, bone health, energy, and independence as we age.

Recently, Dr. Ben Bikman—one of the most respected metabolic scientists out there—laid it all out beautifully. You can watch his short video below but let me give you the highlights.

3 Ways Ketones Help Protect Lean Muscle

1. Ketones spare your hard-earned protein.

Normally, when your brain needs glucose, your body will break down muscle proteins into amino acids to make it. Not ideal. But when ketones are available, they step in to fuel the brain—so your muscle stays intact regardless of how much glucose is available for fuel. It's as if the brain actually preferentially uses ketones over glucose despite what we've been told for years by well-meaning health influencers.

2. Ketones supercharge your energy.

Beta-hydroxybutyrate (the main ketone your body makes) isn’t just “fuel.” It improves how your mitochondria—the little power plants in your cells—produce energy. More efficient energy means better workouts, better recovery, and less wear-and-tear on your body.

3. Ketones calm inflammation and support recovery.

Chronic inflammation is a muscle-waster, plain and simple. Ketones act as signaling molecules that reduce inflammation and protect muscle tissue from being broken down. That means less loss, more strength.

Why This Matters for Women in Midlife

As estrogen declines, we naturally become more prone to insulin resistance and muscle loss. That’s a double whammy for metabolism and longevity.

But ketones flip the script.

They help your body become metabolically flexible, preserve your lean tissue, and make it easier to stay strong without relying on the constant carb induced blood sugar rollercoaster.

So instead of fearing keto as a “muscle-wasting diet” (myth!), you can view ketones as an anti-aging tool—helping you protect what matters most: your strength, stability, and vitality for the decades ahead.

What About Exogenous Ketones?

Dr. Bikman also points out that exogenous ketones (like ketone salts or esters/acids) may offer additional benefits—even if you’re not fully keto. They’ve been shown to:

Reduce cravings
Support performance
Boost recovery
Lower inflammation

They’re not magic pills, but they can be a strategic addition for women pursuing longevity and strength.

Be Encouraged

You don’t have to choose between a low-carb lifestyle and muscle. That’s a false narrative.

You can build muscle. You can protect it. And ketones—both the ones your body makes and the ones you can supplement—are a God-designed tool to help you do exactly that.

So next time someone tells you keto will make you “lose all your muscle,” you can smile and say: “Actually, the science says otherwise,” and point them to this blog post.

Want to dig deeper? Watch Dr. Bikman’s short video.