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Kindle Notes & Highlights
by
Mark Sisson
Read between
August 11 - August 21, 2019
Keto is a state of metabolic efficiency where you are able to burn stored energy in the form of body fat and ketones, and not be dependent upon regular high-carbohydrate meals to sustain your energy, mood, or cognitive focus.
important to acknowledge that keto is the default human metabolic state, because it was the only way humans were able to survive the withering selection pressure of human evolution.
the secret to lifelong health and peak performance is in modeling the lifestyle behaviors of our hunter-gatherer ancestors.
Ketogenic eating can also protect against assorted inflammatory conditions
Having metabolic flexibility means you can depart from ideal food choices now and then, and then get right back into the groove.
Ketones are a source of caloric energy in the body that are used by the brain, heart, and muscles in the same manner as is glucose (sugar).
Experts suggest that maintaining a state of nutritional ketosis requires a dietary macronutrient composition of approximately 65 to 75 percent fat, 15 to 25 percent protein, and 5 to 10 percent carbs. With carb intake, experts recommend a hard limit of 50 grams per day for active folks, and 20 grams per day for the inactive.
you must completely eliminate all forms of sugars, sweetened beverages, and grains from your diet, and even pass on starchy tubers like sweet potatoes. Eating an energy bar or enjoying a fresh-squeezed juice (even a modest 8-ounce glass) can bump you out of ketosis for 24 hours and possibly much longer.
Practically speaking, 50 grams of daily carbs afford substantial consumption of vegetables, along with small amounts of incidental carbohydrates from nuts, seeds, and their butters, high-cacao percentage dark chocolate, and perhaps occasional servings of fresh seasonal berries.
like Atkins, The Keto Reset Diet has comparable macronutrient guidelines and a shared goal of lowering insulin to mobilize stored body fat for energy.
Fat and ketones burn efficiently and quickly in the body—they have been the preferred human fuels in our body for 2.5 million years of our hunter-gatherer existence.
Glucose burns quickly and easily, but it also burns dirty via the excessive production of free radicals. Free radicals are the driving force behind inflammation, cancer, and accelerated aging.
fat and ketones the big logs in a campfire. Heat them up carefully and they keep you warm for hours—not much smoke. Glucose is like kindling—burning quickly with lots of smoke.
triglyceride-to-HDL ratio (1:1 is optimal; over 3.5-to-1 is dangerous),
“Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.” Fasting and ketogenic eating are especially helpful to promote autophagy in the brain, and thus protective against today’s increasingly common conditions of cognitive decline and disease.
Chronically high glucose and insulin promote a condition known as systemic inflammation, which health experts are increasingly realizing represents the root cause of virtually all forms of disease and dysfunction in the body, particularly autoimmune conditions, heart disease, and cancer.
First things first; resetting that dial to zero means zero tolerance for any sugars, grains, or refined vegetable oils for 21 days.
The best choices for dairy are raw, fermented, unpasteurized, unsweetened, and of the highest possible fat content: butter, aged cheese, cottage cheese, cream cheese, half and half, heavy cream, kefir, plain yogurt (full-fat), and whole milk (preferably raw).
When an oil is made from a high-fat plant such as avocado, coconut, or olive, it’s acceptable. Minimal processing is necessary and you are consuming a product that is close to its natural state. Until further notice, stick with avocado and extra-virgin olive oil for eating.
typically view travel as a great opportunity to skip a meal or two and enjoy the benefits of Intermittent Fasting.
Eating fat won’t make you fat. It will help regulate your appetite and satiety hormones so you need less food to achieve total dietary satisfaction.
HIGH-FAT COFFEE OR TEA: Enjoy your warm morning beverage with a tablespoon of melted butter, coconut oil, or MCT oil. This will give you calories to burn until your first proper meal, and potentially be less difficult than a complete fast.
14 HOURS (8 P.M.–10 A.M.): GOOD. You’ve made a good effort to escape carb dependency, and are likely sleeping well and not binging on carbs the night before.
16 HOURS (8 P.M.–12 NOON): VERY GOOD. This is a routine lifestyle pattern for many ancestral living enthusiasts, often called compressed eating window. If you can do this once or twice a week, you are definitely ready to try nutritional ketosis.
Observe a hard limit of 50 carbohydrate grams per day, coupled with a protein goal of 0.7 grams per pound of lean mass per day.
the six-week mark is when you will experience the transformational benefits in athletic performance, weight loss, mental clarity, or correction of disease risk factors.
ANNUAL KETOSIS: This might be my most enthusiastic blanket recommendation for everyone. Like taking your family on a nostalgic visit to your childhood home, going keto is taking you back to your Homo sapiens genetic “factory setting.” Keto really is a cleanse from the flawed eating, exercise, sleep, and high-stress patterns of modern life, making it worthwhile for you to set aside six weeks of every year for a keto stint. This will help regenerate mitochondria, do some intra-cellular housecleaning through autophagy, and perhaps help you drop a few extra pounds of body fat that might have shown
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COMPRESSED EATING WINDOW: Limiting your caloric intake to an eating window of 10 hours a day (e.g., 10 A.M.–8 P.M.) or 8 hours a day (e.g., 12 noon–8 P.M.) allows you to bank many hours of fasting benefits, even if your macronutrient intake during the eating windows exceeds keto guidelines occasionally or regularly.
Go-to Green Smoothie Makes 2 servings When you only have a minute, this is a great, simple option. Don’t miss the opportunity to get a large serving of greens! CALORIES: 558 FAT: 50 G CARBOHYDRATE: 13 G PROTEIN: 14 G 1 can (398 ml) full-fat coconut milk 1 teaspoon (5 ml) vanilla extract Large handful of greens, such as kale and/or spinach (approx. 2 cups) 1 tablespoon (15 ml) MCT oil or coconut oil ⅔ cup (150 g) crushed ice 2 scoops (42 g) Primal Fuel meal replacement powder (Vanilla Coconut, or try Chocolate Coconut; see Note) or straight whey protein powder 1. Blend the coconut milk,
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Basic Nut Milk Makes 4 cups; serving size = 1 cup Nut milk is delicious, and it can be a great option for keto enthusiasts who want to avoid eating a lot of dairy. However, store-bought nut milks often contain objectionable ingredients and sweeteners. Luckily, making your own is incredibly easy, and you can use whatever nuts you have on hand! CALORIES: 35 FAT: 3 G CARBOHYDRATE: 1G PROTEIN: 1 G 1 cup (112 g) raw nuts (almonds, hazelnuts, cashews, pecans, or macadamias) 4 cups (960 ml) filtered water, plus more for soaking 1 teaspoon (5 ml) vanilla extract (optional) ¼ teaspoon (1 ml) salt
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Consuming a ketone supplement shoots you into ketosis within 30 minutes of consumption.
medium-chain triglycerides (MCTs), even though they are not ketones, will help speed the rate of fat oxidation in the liver and thus increase internal ketone production. Coconut oil is naturally high in MCT, and there are also numerous MCT supplements in both oil and powdered form.
“ketone supplements deliver a drug-like antioxidant, anti-inflammatory, signaling molecule effect that is independent of the metabolic effects [burning a clean source of calories].
active agent in ketone supplements is beta-hydroxybutyrate. This is one of two forms of ketones your body produces internally, along with acetoacetate.
better to view the supplements as a tool to leverage devoted dietary efforts toward keto, or for targeted performance or disease protection applications. Furthermore, it’s believed that long-term nutritional ketosis stimulates mitochondrial biogenesis, unlike the more transient benefits of supplements.
popular brands include Kegenix, KetoCaNa, KetoForce, Keto//OS, Nutricost, and Perfect Keto Base.
Quest Nutrition’s MCT oil (D’Agostino says he uses this brand, as do Brad and I) contains probiotic agents to help with digestion,
popular oil products include Brain Octane Oil, CapTri, Keto8, KetoMCT Oil, MiCkey T Eight, XCT Oil. Brands offering 100 percent MCT oil powder include AMRAP, NutraBio, and Perfect Keto. Brands offering MCT oil powder blended with other ingredients include KetoSports, Phat Fibre, True Nutrition, Quest Nutrition, and Pruvit.
Ketone production happens under special circumstances in the liver when dietary carb intake is low, insulin is low, and liver glycogen stores are low. In these conditions, ketones are manufactured from fatty acids,
your brain learns to obtain around 25 percent of its energy from ketones, and it can very quickly ramp up to the estimated maximum—that can range from 66 percent to 80 percent for the highly keto-adapted. With the brain burning around 25 percent of your daily calories,
modern ketogenic diet for general use would come in at 65 to 75 percent fat, 15 to 25 percent protein,
perspective, losing fat and maintaining ideal body composition over the long term is a matter of escaping carbohydrate dependency
Himalayan salt contains a full spectrum of 84 minerals, including calcium, magnesium, potassium, copper, and iron.
