Monthly Archives: February 2014

Big Fat Coffee

Mix with a submersion blender:

  • 1 – Cup of Coffee
  • 1 – Tablespoon MCT Oil
  • 1 – Tablespoon Kerry Gold Unsalted Butter
  • 1 – Raw Egg Yoke
  • 1 – Teaspoon Collagen Protein
  • Splash of vanilla (optional)
  • Pinches of Cinnamon, Nutmeg, Cloves to taste (optional)

When I drink this coffee in the morning I am hunger-free until dinner!

Update: I don’t have this every day, but several times a month…when in the mood or when I need to eat and run!

Count Carbs, Not Calories…

What I have learned:

  • Carbohydrates are more than just fuel; they are a potent regulator of metabolic processes and hormones
  • People vary widely in their ability to metabolize carbohydrates. Those who cannot are “carbohydrate intolerant”
  • The ability to metabolize carbohydrates decreases with age.
  • The simplest test to determine if you are carbohydrate intolerant – look in the mirror.  Pinch-able belly fat, even on skinny fat people is a bad sign.  This is visceral fat.
  • Visceral fat excretes inflammatory molecules plus too much leptin.  This wreaks havoc throughout your body and even your brain.
  • Other simple tests that indicates you are carbohydrate intolerant:
    • You become tired after eating; especially after lunch.
    • You cannot go more than a few hours without eating or you become “Hangry” (Hungry + Angry)
    • You always need to snack during the day.  You live with food cravings.

What has worked  for me:

  1. I do not count calories
  2. I count carbs:
    1. I keep carb intake to less than 50 grams/day; often below 25 grams/day
    2. I read all labels and add-up the carbs.   I also determine the carbs for all non-labeled foods.
    3. Through experience I no longer need to count carbs.  I just avoid any food serving with more than single-digit grams of carbs.
  3. I monitor my fasting blood glucose and ketone levels.  These two at-home tests provide great feedback on how I am doing:
    1. Ketone Strips at Amazon – measure a few times per month, in the evening…I am typically around 1.5 mmol/L
    2. Glucose Monitoring System at Amazon – measure a few times a week, in the morning before eating.  My fasting glucose is in the mid 80’s mg/dL.  It use to be over 100!

It’s Inflammation, Not Cholesterol…

Vitamin Starter Kit

Here is a list of vitamins that I take.  It is important to realize that vitamins need to supplement your meals.  They should not be taken without the foods that they supplement.  For example, consume vitamins B and C with vegetables.  Vitamins D,E,A and K2 need to be consumed with fat because they are fat-soluble.  These are all critical nutrients for the regeneration and maintenance of brain cells!

This is also very important: you cannot overcome a bad diet with supplements.  If you continue to eat sugar, grains and over-consume fruits, then the effectiveness of vitamin supplements will be greatly diminished. I am not surprised by news citing “studies” that question the effectiveness of vitamins. The people they studied continued to eat poorly!  Targeted vitamin supplementation will help you recover from chronic conditions only if you also correct what you eat. I also believe that these vitamins and minerals are universally necessary even for healthy people because the foods we eat today are grown and raised in nutrient deficient soil.

This is my starter kit.  There are more supplements that we should take, but these are the critical ones.

Also: I do not fear vitamin toxicity.  The amounts taken here are well below any dangerous levels.  The U.S. Recommended Daily Allowance (RDA) for all vitamins is wimpy!  For example, the RDA for D3 is 600 IU.  I read that your skin will produce 10,000 IU with just 20-30 minutes of sun exposure. Sun exposure without sunscreen is the best way to get Vitamin D.  See this post about Vitamin D3 for more information.

Let Food Be Your Medicine



Videos / Websites / Books


  • Count carbs, not calories.  Consume under 100 grams of carbs per day and ideally under 50 grams per day to induce weight-loss and healing.
  • It takes at least 90 days to become fat-adapted and break the carbohydrate addiction.  Building the metabolic pathways in your cells from glucose to fatty-acid processing takes longer than many of the 30-day diets promote and promise.
  • I’ve been keto-adapted for 1.5 years.   I am still seeing month-to-month improvements.  I have come across many sites where people cite 2-years to complete healing and reach goals.  I agree.

Vegetable Oils Are Toxic!

Websites / Videos


  • Vegetable oils are not made from vegetables; they are made from the seeds: corn, soy, cotton, canola
  • Seed oil is extracted via high temperature and chemical process. They are not a naturally occurring food.
  • Humans did not have access to seed oils until the industrial food revolution (since WWII)
  • Vegetable oils rapidly oxidize (become rancid) when open to air at room temperature; therefore they oxidize even more rapidly in your 98 degree body!
  • Toxic oils include: vegetable, corn, canola, grape seed, cotton.
  • Shortening and margarine are the worst of all oils.  They are hydrogenated.  These have been band in Europe for over a decade and the FDA announced in late 2013 plans to also eventually ban them.
  • Better oils are the tropical, which have a higher melting point: olive, palm and especially coconut oil
  • Oils derived from animals are actually healthy (real, not processed food folks!), especially butter from grass-fed animals
  • The best oils (Omega-3 DHA & EPA) come from fish and shell food