Table of Contents
Chapter 1 The Failures of Modern Nutritional Guidance 6
Healthcare and Prescriptions 10
Flawed Dietary Guidelines 11
Overconsumption of Carbohydrates 17
Sugar Accelerates Aging 22
Chapter 2 The Disease Tree 26
Inflamed Adipose Tissue Causes Insulin Resistance 29
What About Cholesterol? 31
What Markers Should You Use to Determine Your Health? 35
Triglyceride-to-HDL Ratio 40
Vitamin D Levels 40
Reversing the Root Causes 40
Eat the Right Foods 47
Chapter 3 How Our Bodies Work 48
Metabolic Fuels 51
Thermic Effect of Food 54
Oxidative Priority 55
Lipolysis 58
Fat Flux 61
Do Calories Matter? 64
More About Alcohol 66
How to Get into a Negative Fat Flux (Lose Fat) 68
Chapter 4 What Is a Well-Formulated Ketogenic Diet? 70
Macronutrient Targets 71
Formulating a Ketogenic Diet for Weight Loss and Healing 73
A Well-Formulated Ketogenic Diet 77
Fat in a Keto Diet 79
The Benefits of Being Keto-Adapted 86
Protein-Sparing Modified Fasting 88
Keto Families 89
An Ideal Keto Day for Healing and Weight Loss 93
Chapter 5 Hormones 96
Hormones Run Our Metabolisms 97
The Thyroid Gland 98
The Glucagon-Insulin Connection 101
Human Growth Hormone (HGH) 102
Leptin 105
Ghrelin 108
Estrogen and Progesterone 111
Effects of Estrogen Dominance 113
Testosterone 113
DHEA 116
Cortisol 118
Chapter 6 Modifications for Disease 120
Crohn's Disease and Colitis 121
High Blood Pressure 124
Thyroid 126
Gout 130
Acid Reflux and Indigestion 132
Gallbladder Removals 136
Gastric Bypass 137
Acne, Eczema, and Other Skin Issues 137
Asthma 140
Depression, Anxiety, and Other Mood Issues 142
Fertility and Pregnancy 152
Menopause: Weight Gain and Osteopenia 157
Alzheimer's Disease and Dementia 159
Bone Health (Osteopenia and Osteoporosis) 162
Autoimmune Disease 167
Chronic Pain and Inflammation (Arthritis, Fibromyalgia) 171
Cancer 176
Metabolic Syndrome and Type 2 Diabetes 183
Type 1 Diabetes 185
Chapter 7 Common Mistakes 188
Dispelling Keto Myths 191
Troubleshooting: Why It Might Not Be Working 198
Common Keto Mistakes 199
Willpower to Fast 200
Adrenal Fatigue 208
Tips for Reducing Stress 211
Chapter 8 Nutrients in a Keto Lifestyle 212
Meat, the Real Superfood 215
Vegetables and Our Digestive Tracts 221
Vegetables and Antinutrients 223
Paleo Vegetables 225
The Fiber Myth 225
What About Meat and Cancer? 227
Final Thoughts 229
Chapter 9 Fasting 230
Intermittent Fasting 232
Longer Fasts Allow Apoptosis to Occur 238
Chapter 10 Exercise and Keto Athletes 242
Common Myths 244
Using Exercise Effectively in a Ketogenic Lifestyle 248
Exercise Tips for Burning More Fat 258
The Exercise of Daily Activities 260
The Dangers of Too Much Exercise 260
Exercising in Ketosis 262
Chapter 11 Meal Plans and Pantry List 266
Stocking Your Refrigerator, Freezer, and Pantry 267
No-Cook 7-Day Meal Plan 283
No-Cook 7-Day Dairy- and Nut-Free Meal Plan 285
Chapter 12 A Checklist for Accelerated Healing 288
Cold Therapy and Activating Brown Fat 289
More Ways to Help Your Mitochondria 292
Checklist for Accelerating Healing and Weight Loss 294
Why Weight Loss Gets Harder 301
What to Do After a Cheat 303
In Closing 304
End Notes 306
Index 312