So, we live in a very, very exciting time. We are learning soo much about how diet effects our health! All kinds of information is not only coming out, but all coming together as more and more of these individual silos or diet ideologies are merging together. Walls are being broken down and people are asking questions. They are challenging traditional ideas in the effort of optimal health. They want more than an pill to alleviate “Symptoms” they want to actually BE healthy and or Healthier! People are actually Sick of being Sick! as well as watching loved ones die and suffer way too young!

So fasting, ketosis, gut microbiome or gut health and natural human diets aka paleo/caveman diets are all pretty big buzz words in the dieting world for many reasons. There is all kinds of research being done on them for fat loss, inflammation, and metabolic diseases like, cancers, diabetes, obesity, Parkinsons,  Alzheimer’s and more. All these diet ideologies are very much tied together, not any single one of them really the silver bullet, but together… could they be what we are looking for?

Let food be thy medicine and medicine be thy food. Socrates

Fasting

So let’s look at fasting first. Being a Paleo guy and Biologist I like to overlay an evolutionary template (like Loren Crodain) with the science on things to see if that makes sense in a way that millions of years may have shaped it. Now there are all kinds of intreptations on “Fasting” and people currently define a “Fast” in many different ways. Some say having a small window during the day that you can only eat. ie Noon to 5. Some say 3 days, some 7 days, to 30 day fasts. How you decide to define your fast is up to you. But from an evolutionary stand point think about how man would have gone about his day. First of all, if you will,  picture waking up under a tree outside, rubbing the sleep out of your eyes and starting your day. No job other than to eat, and procreate and live do to so. Basic survival of the species. So remember breakfast, lunch and dinner are a relatively new thing. They are a product of civilization, work schedules etc. We were left with foraging for food, you had to either hunt or gather. Depending on the season it may very well have been halfway through the day before you found anything at all, and probably not much at all. It might have been some berries, could be a small animal. Fast forward to today, a modern world, where we are constantly eating and food is almost always available doesn’t match our history. The idea of “Fasting” aka “skipping a meal” or two really fits with our ancestry. Add to that the new research that shows this constant over eating, of foods we never had during those few million years really compounds our problems, and rears its head in the form of metabolic diseases.

“Fasting” and food availability lends it’s self well to the idea of Ketosis and Nutritional Ketosis. In our modern world we seem to have plenty of food at any given time. Well, let me restate that, we have plenty of “things” playing the role of food at any given time. If you take a good look at some of this stuff and read these labels, a BIG portion of it never existed 100 years ago let alone within the last 2.5 millions years of evolution. We have sooo many processed, man configured and engineered foods, it would have been hard for our ancestors to even recognize them as food. They also don’t resemble the macro content (fats, carbohydrates, protein) of anything naturally occurring. The biggest addition to our Modern Diet is processed grains and dairy which most of us have accepted as normal food, but in fact cause chemical shit storm in our bodies. Back to my previous points, of food scarcity, quality of food, not being high carb, we found ourselves in either nutritional ketosis and or some type of fasting ketosis way more often than in a calorie surplus consisting in the form of High Carb. You can see from the expert below that our Ancestors diet resembled that of a ketogenic ratio…. so that takes us to. ketogenic diets.

Grain Brain 2013, Perlmutter, Pg27

Ketosis

For those of you not familiar with nutritional ketosis, being  in ketosis or a ketogenic diet. Let me help with an over simplified break down for you. A state of nutritional ketosis or ketosis is established when we either have a restriction of the macro molecule carbohydrate, a calorie restriction,  or are fasting (starvation), so that there is very low amount of blood sugar in our system. Most of us use (sugar/glucose) as our primary fuel source but in Ketosis our body switches over to a state in which it actually metabolizes Fat for fuel, either from its storage (fat cells) or the food we eat for our main fuel source. This is a completely natural process. Where you will often get raised eye brows is from people who don’t understand this or confuse it with a diabetic condition that can happen called Ketoacidosis in which you not only have a abnormally high ketone level, 25-50 mmol but you also have an elevated glucose level simultaneously. In addition, sometimes will hear a diet referred to as ketogenic or what is a ketogenic meal. This is usually referring to a diet or meal that has a marcro layout something to the tune of 5% carbohydrate, 25-35% protein and 60-70% fat. But the truth is, a calorie deficit can put you in ketosis as well as a diet that restricts carbohydrate, adequate protein and a deficit in fat calories. Again, these are more arguable points depending on the trendiness of group.

So recapping thus far, given the menu items we had available, how available food was during most of our evolution the concept of what we are currently calling fasting as well as being in nutritional ketosis while maintain a Paleo diet grocery list, really makes a lot of sense. This matches our biology and our evolutionary template so one would think we are good. Not so. We need to get the nutrients to our systems via out guts.

Gut Health and Microbiome

We are left with gut health and our microbiome. From my evolutionary perspectives opinion this could very well be the 1st stop on the list. If you can go back to the beginning of life. Life started out as single cell organisms that ate and reproduced. So a moving stomach if you will, eating, and reproduction/cell division of some form. Now picture this process with a few billion years of add-ons and modifications shaping and molding via genetic mutations and environmental pressures pushing the old model out, on the chance that the new model had a slight advantage in that new world. With this, came some partnerships. Millions of microorganisms that teamed up with us tagging along for the ride in a great symbiotic relationship. Some responsible for our ability to process our nutrition as well as protecting us from foreign invaders. Unfortunately our modern diet in the form of processed foods, grains, simple sugars and daries as well as antibiotics, a host of other environmental chemicals, and stress has disrupted this gut health and microbiome by killing off millions of our partners, It has also perforated our guts lining letting things into our bloodstream that would never have made it to other systems in our body’s causing auto immune issues and more.

“Let me just say, we do not walk alone. Our guts and our digestive systems are a very complex to say the least”…Jamie Caporosso

So there it is folks, Biology, Mother Nature, or God’s handy work at it’s best. IT IS NOT 1+1 = 2. this is biology at it’s absolute finest.  It is a  huge network of systems coming together through millions and millions of year of evolution. Hopefully a good combination of all those ideologies may help you rebuild your gut health, reset your insulin responses, and repair damage from a modern diet. So for now, that’s the best we can do with the information we have. When we discover more, I’ll do my best to see if it makes sense and share it all with you. For now, keep reading and doing your best to be informed.

and Remember….. Eat Like you Care About Yourself!

Jamie aka KetoDaddy

This information was pulled from years of studying and lots of books and documentaries. Most recently.

• Grain Brain 2013, and Brain Maker by David Perlmutter.
• Documentary The Gut: Our Second Brain

Please visit my YouTube channel for recorded seminars and my one stop shop KetoDaddy.com to help keep you supplied with all your keto needs.

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Is this the Super Diet?

Is combing these two ideologies the basis for optimal health and performance? Whether you started out on a Paleo, Primal, or Natural Humand Diet and are modifying your macros (Fat, Carbohydrates, and Protein)  to go Ketogenic or maybe you have been Ketogenic and thinking about taking it Paleo, odds are you are searching yet again for that advantage. It could be to get that last few pounds of fat off your mid section, a stall, added performance, feeling that you could be just a little healthier or on the fence with which diet would be best for you and just decided to smash them together.

So if you started with a standard Paleo you are probably pretty acclimated to the menu. Meat, Veggies, Fruits, Nuts and Seeds. No Dairy or no grains. You probably bought into this with the idea of optimal health, fat loss etc, avoiding a host of Anti-nutrients and a pretty high Glycemic index and load. You were most likely very, successful as I was. This is a great leg up on the Standard American Diet S.A.D. full of *Carbage.

Now that ketogenic diets are picking up momentum, you are probably poking around finding out more about them. For those of you that don’t know what a Ketogenic diet is,  it is a diet where you adjust your macro nutrients. (Protein, Fat, and Carbohydrates) This on average usually looks like, but not limited to,  5% carbohydrate and or usually under 50 grams of carbohydrate per day varying on individual and activity levels. Then moderate protein levels. This means 25-35% of your caloric intake and or not exceeding 20-30 grams of Protein per meal (for most) depending on your tolerance to Gluconeogenesis. (your body’s natural process for making Glucose from Protein) Then… keeping pretty high in Fats. 70% or more of your daily caloric intake.

Here is what you could gain if you take your Paleo Keto

Health:

Potential reversal or avoiding some metabolic diseases like heart disease, stroke, type 2 diabetes & insulin resistance, obesity , cancer, Alzheimer’s (sometimes called type 3 diabetes)

Performance:

You will recover faster (actually, less oxidative stress in Nutritional Ketosis, so less damage, so appear to recover faster). Your body produces less CO2 per calorie burned resulting with less of  PH drop. (doesn’t make as much acid) and less lactate. Lactate is also mobilized better. Since Monocarboxylic acid transporter actually takes up both Ketones and Lactate, and since there is more of it when ketones are high. Uptake of the lactate is much faster. You can burn more stored fat. Also, this metabolic pathway does not require to carry as much water making you lighter

Here is what you tend to gain if you take your Keto, Paleo.

Dropping the dairy may help you with losing that last few pounds. Avoid spiking your insulin. Even though not all dairy will show up as Glucose, some dairy items actually  can cause a higher Insulin response. Dodging some extra IGF-1 that may be helping proliferate cancers. Dropping the all-natural healthy whole grains and their anti-nutrients may help with a host of and protein mimicry causing  autoimmune diseases. No WGA with the absence of grains effecting plaque integrity. Better LDL particle size, meaning more type B particles.

There are many reasons to combine these two great ideologies for optimal health and performance and some of the benefits definitely overlap and complement each other. Do some research, make a decision and give yourself a legitimate time frame to see. I suggest 6-9 months to really find your groove and settle into Keto-adaption. I would recommend no less than a 12 week trial.

If you are looking for more information and details you may consider reading the sources below or checking out more of my Blog Posts!

(1)Bartley J, McGlashan SR Does Milk Increase Mucus Production/ Med Hypothesis 2010 Apr 74;(4):732-734

(2) The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young

(3) The Art and Science of Low Carbohydrate Performance By Stephen Phinney and Jeff Volek

(4) Dairy: Milking it for all it’s worth. By Loren Cordain

*My friend Jimmy Moore’s favorite term for crap carbs.

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We’ve all tried to eat differently for many different reasons. The majority of us focused on weight loss but for some of us it’s to feel better, change a health condition, even perform better. Every time we start down that path it more often than not seems soooooo impossible. Constantly running into things that derail us. The obstacles are many!

Why is it so hard for most of us to adapt to a clean eating lifestyle? Lets take a look at some of the big obstacles are here.

1. Your Evolutionary Template. We spent most of our evolution hungry hunting and gathering. For a minute think about that. If you have ever walked through the woods or a park think about how much eating you really could have been doing? How much food is just laying around saying.. “Eat Me!” not much, maybe squirrel, rabit, lucky if it was the right season to find some berrys, nuts or edible green veggies. Now keep in mind you are competing with all the herbivores in the woods that are a most likely plucking that bush or tree clean. No pesticides to keep those apples fresh on the branch either. Considering the phrase Feast or Famine, it was more famine than feast. Which is one of the reasons our bodies are so adapted to save fat(Energy) and not give it up. Which brings me to my next topic,
2. Three square meals a day. Ha. Those are totally a man made events. There was definitely no rolling over in the morning and grabbing some pop tarts. Talk about getting in some “fasted cardio”. Think about waking up and having to run something down for breakfast.  Better be fast on your feet!
3. Food Engineering is a huge disadvantage that we face. If you have never heard the term, food engineers design food to what is called the “Bliss Point”. This means they look for the perfect sweet, salty, and whatever the case may be to optimize palatability. Which lends itself to the next topic…
4. Chemical Addiction, Habit and Reward. We never had such sweet tasting things or things that excited our brains sooo much. Chemicals or combined chemicals causing our brains to just explode with excitement. Example, the Aspartame/Caffeine combo causing an Excito-toxin is a great example. Refined sugars and sweeteners more addictive then cocaine. Habit, think how often you like to eat (fill in the blank/food) when you are doing (fill in the blank/activity). Going camping, gotta make s’mores! Rewards, you are not a Dog, you don’t need a treat for doing good.
5. “Friends” telling you to live a little! This is my biggest pet peeve. These so called friends knowing well and good that you have some goals, but they themselves have failed in this journey so as the old saying goes, misery loves company. “uh,oh Judys’s losing some weight. She’s suffering through one of the many partys/holidays to achieve her goal. Or maybe, just maybe, she’s finally rewarding her body for once with healthy choices  (see Every Day Is a Battle and Take that Body)
6. The Juggernauts, Marketing and Big Business. We make poor food quality and choices because we really don’t know what the hell is good with all the creative evil marketing and government guidelines. Big business has destroyed our food as well as what we perceive as good food. Commericals telling us how to eat, advertising with implications that these foods are good for us with the interest of selling more of their stuff. That combined with a nutritional value driven into the dirt because they have engineered food for quantity not quality. We are a nation over weight and starving because we are not getting any nutrition from our food, or I should probably say the things playing the part of food on our plates.

So what can you do? How can you battle these things. Well luckily the choices are still yours to be made.  For food choices, I suggest applying a Keto Paleo or evolutionary template. Simply, if you think you could have hunt or gathered it naturally in the wild, it could be a good choice. Quality is a battle too. An apple of today is not one of yesterday because of all the factory farming. After you have your new “grocery list“, start moving towards real organic foods. Try avoid foods that aren’t fertilized with chemicals to make them grow. Look for food that is grown naturally and gathers vitamins and minerals from the soil. Eat animals that eat what they were intended to eat, pastured finished beef, wild caught fish etc. Make informed decisions. Read and ask questions, this is your body. If you have to avoid parties, particular friends that derail you or even ritualistic trips, do so for a while.

You only get one body so, EAT LIKE YOU CARE ABOUT YOURSELF!

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Mushrooms

Pizza Sauce (Contadina)

Pepperoni

Shredded Cheese

Olive Oil

How to make pepperoni cheese mushrooms. Wash mushrooms and remove stems. Place cap down on an olive oil coated baking sheet. Spray or brush caps with a light coat of olive oil.

Bake for 10 minutes at 300°. Remove from oven and soak up liquid broth from inside the caps.

Add a drop of pizza sauce to each cap. I use Contadina brand which comes in a convenient squeeze bottle and has 5 net carbs per quarter cup. Next add small chunks of pepperoni to each cap and cover with shredded cheese.

Turn oven down to 250° bake another 5 to 10 minutes until the cheese is melted and enjoy.

This recipe scores high in the keto chart but falls a little short in the 50 shades of Paleo for my paleo friends. But mmmmm tastey. Make sure to surf around for more great recipes.

Keto Paleo would like to thank Todd  D – Michigan for submitting

If you have a great recipe you’d like to share, email me at [email protected]

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& establishing the ketogenic index

Chasing Ketones! Is it necessary? Is it worth the effort? Why would you want to? Why Bother? What’s the best way to do it?

Although this post may not answer all those questions, it may in fact raise more.  What I was curious to see is if ingesting different forms of oils (coconut, mct, olive) as well as exogenous ketones would actually make a difference in my levels of Blood Sugar, blood level ketones Betahydroxybuterate and breath level Acetone. Interesting is what I found!

So what we did at Keto Paleo labs (aka me) did was water fast for 24hrs or a little more. Still worked out and trained on those days. Took some readings: Empty stomach, take dosage, take reading at 20 minutess then reading at 1 hour.

Let’s take a look at the data, (*this is what “I” found and it may be different for you)

Establishing the Ketogenic Index

As you can see that nothing really gave me a big increase at all except maybe good ol’ Olive Oil.

Now there are some important notes to make here that I think may have effected the sugar and ketone readings. I worked out hard the night before my readings all 4 times. Liver may have dumped it’s glucose and left me a little higher than normal than the days I don’t train. But, that’s rare, I always train/workout.

On the days I’d start the experiment, I’d pretty much wake up, test, take dosage, sit and my desk and work for that hour pretty sedentary. My thoughts were low acetone as I wasn’t burning much fat as I wasn’t moving so I didn’t need the energy. BHOB was low for the same reason and the doses I took was not high enough to show at a blood level.

My bigger point would be before you go chasing Ketones, ask yourself first of all… Why? I never really put much effort behind it. I eat very low carb under 10g/day, sometimes over eat protein so I’d imagine I’m in and out of ketosis or borderline most of the time by *”Current Definition”  because of Gluconeogenisis *I say “current definition” as I listened to a seminar/podcast by Peter Volek where he said they didn’t know for sure if keeping on the edge or in for hours at time held any more or less benefit than being all the way in and high elevated was much of an advantage. .5 to 5 mmol was just that, a range. but… I feel better, my body composition is great. (I think) I get stronger, proven year after year on the Powerlifting Platform, the metabolic conditioning that I do in my CrossFit workouts is great. (I keep up and sometimes pass the 20 somethings regularly, I’m 43)

I also often question when we try to circumvent certain pathways by adding something to create what seems to be what our goal is. What other elements of that process are we side stepping? If I add exogenous ketones verse my body following the normal pathway. What am I not making? Is there another essential element to that process that may or may not be on the radar? Similar to taking Vitamin D orally. There are up 13 other photo nutrients your body makes for that process of the sun and our skin.

There may be therapeutic levels of Ketones that may need to be reached for some individuals with metabolic health conditions and that I think is yet to be solidified. Also taking readings when you are trying to trouble shoot issues you may be having loosing weight etc.  But if you are achieving your goals, let your body do it’s job and utilize this very natural metabolic pathway to make you lead a Happy Healthy Life.

If anyone has suggestions on other things to test, try differently or ideas. What I’d like to do with the data Is establish a ketogenic index much like they glycemic index.

Feel free to email or comment. [email protected]

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Prep time: 5 minutes

cook time: 2 hours 15 minutes

Yield: 4 servings

1 medium head purple or green cabbage

¼ cup diced yellow onion

½ teaspoon stevia glycerite (optional)

¼ cup beef or chicken bone broth (page 42)

¼ cup bacon fat, melted, plus more for greasing the pan

2 teaspoons fine sea salt

1 teaspoon fresh ground black pepper

1. Preheat the oven to 325°F. Liberally grease a 9-by-13-inch baking dish with bacon fat.
2. Cut the cabbage into 6 wedges, keeping the core attached so the leaves stay intact after cooking. Lay the wedges in the greased dish in a single layer. Add the diced onion.
3. If using the stevia, add it to the broth and mix well. Pour the broth and melted bacon fat over the cabbage. Season with the salt and pepper. Seal tightly with a cover or aluminum foil and place in the oven. Cook for 1 hour.
4. After 1 hour, uncover and gently flip the wedges. Place the cover back on and return to the oven. Cook for another hour.
5. Just before serving, remove the cover, increase the heat to 425°F, and bake for 15 minutes, or until browned.

BUSY FAMILY TIP: Make extra wedges of cabbage for the week. Make sure you let the braised cabbage cool before storing in the fridge. It will keep for up to 3 or 4 days.

Nutritional Info (per serving)

Calories 191

fat1 4.2 g

protein 3.1 g

carbs 13 g

fiber 5.8 g

Thanks to Jimmy Moore , Maria Emmerich and Victory Belt Publishing

For more great recipes like these check out this book!

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Prep time: 15 minutes

Cook time: 20 minutes

Yield: 12 muffins (1 per serving)

For the batter

½ cup coconut flour

½ cup powdered erythritol

¼ teaspoon fine sea salt

¼ teaspoon baking soda

5 large eggs

1 teaspoon stevia glycerite

1 vanilla bean (about 6 inches long), split lengthwise and seeds scraped, or 1 teaspoon vanilla extract

¾ cup strong chai tea

½ cup coconut oil (or unsalted butter if not dairy-sensitive), melted

For the streusel topping (optional)

½ cup Chai “Sugar” (page 348)

2 tablespoons coconut oil (or unsalted butter if not dairy-sensitive), softened

For the chai glaze (optional)

½ cup coconut oil, softened

⅓ cup strong chai tea, cooled

¼ cup powdered erythritol

1 vanilla bean (about 6 inches long), split lengthwise and seeds scraped, or 1 teaspoon vanilla extract

⅛ teaspoon fine sea salt

1. Preheat the oven to 350°F. Grease a standard, 12-well muffin pan and line with muffin cup liners.
2. In a medium-sized bowl, mix together the coconut flour, erythritol, salt, and baking soda. In a separate medium-sized bowl, mix together the eggs, stevia, vanilla, chai tea, and coconut oil. Slowly add the wet ingredients to the dry ingredients and stir until very smooth. Fill the wells of the prepared muffin pan about two-thirds full with batter.
3. If making the streusel topping, combine the chai “sugar” and softened coconut oil with a fork until small crumbs form. Top the batter in each muffin well with 1 rounded tablespoon of the streusel mixture.
4. Bake for 18 to 20 minutes, until a toothpick inserted in the middle of a muffin comes out clean. Remove from the oven and allow to cool before removing the muffins from the pan.
5. If glazing the muffins, place all of the ingredients for the glaze in a blender and process until smooth. Drizzle on top of the muffins.
6. Store the muffins in an airtight container in the fridge for up to 1 week or in the freezer for up to 1 month.

TIP: Ketosis isn’t all about weight loss, but if you are using ketosis as a weight-loss tool, I recommend avoiding coconut flour–based baked goods like these muffins.

Nutritional Info (per serving)

calories 218

fat21.6 g         89%

protein3.7 g   7%

carbs3.2 g      6%

fiber2.1 g

Thanks to Jimmy Moore , Maria Emmerich and Victory Belt Publishing

For more great recipes like these check out this book!

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Olive Oil

Bacon Grease

Spinach

Mozzarella

Parmesan

Bacon

Clean portabella mushroom caps, brush with olive oil and bake 10 – 15 minutes somewhere between 350 and 400. Melt some bacon grease in a pan then toss in three or four handfuls of fresh clean spinach. Toss around until it’s wilted and reduced. Add some mozzarella, parmesan and chopped cooked bacon and toss until the cheese melts. Pull the caps out of the oven. *

Mine were filled with juices so I used a paper towel to soak up the juice.

Fill caps with mixture and bake for another 10 minutes or so.

It’s very important to measure all ingredients at precisely as I did  lol

Thank from Keto Paleo,

Recipe submitted by Todd D. – Michigan

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I have been lifting and training for a long, long time. One of the staples of that lifestyle has always been protein drinks, shakers cups and gagging. When I started out in the weight lifting world and protein shakes were new drinking them was like choking down a sand castle with a little bit of water mixed in. The only way you could get them to tasted half way decent was if you put them in a blender with ice cream. Honestly you were still giving it a pass based on the fact YOU THOUGHT  you were doing something healthy. Fast forward to 2016 and thank God the technology has improved and most manufacturers put out a good product.

Well the idea of working out, new years resolutions and getting in shape kind of goes hand in with what can I eat or drink for convenience before, after, whenever to help with my goals. Right off the bat I like to say REAL food as often as possible but I also realize not everyone is taking it to my level and people like convenience.

Most of the drinks on the market are low carb and high in protein which doesn’t lend itself to something optimal for a ketogenic diet. (not enough fat) Well with a little modification you can solve that problem.

1 scoop Protein Powder

3 scoops of MCT OIL Powder

Dash of cinnamon

10 ounces of water (This is to get the consistency that I like. You can adjust for yourself)

ICE

Blend for a few seconds and enjoy.

Now if you like to do the old fashioned Shaker Cup. What I suggest is add the water to your shaker cup. Then add the ingredients. Add a few ice cubes. This will chill it as well as help mix the powders together when you shake the cup. Another options is mix it up the night before and put it in the fridge so when you wake up early you can reach in and grab it and go and it’s nice and cold. Which adds to the taste.

This gets a 5 star for the Keto Diet.

For Paleo it falls low on the 50 Shades of Paleo Scale. Lots of processed items here.

But, low carb so keeps you in ketosis as well as under 30 grams (21g) of protein which won’t invoke for many gluconeogenesis.

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Hi all my Keto-paleo followers, on occasion (not often) I have been asked if there was a way to contribute to my research and development of Keto-paleo.com. The cost of buying research material, maintaining blog, writing by book as well as travel can get expensive. I appreciate when someone donates and or contributes.

If you would like to contribute in any way shape or form feel free to follow the link below and help out.

https://www.paypal.me/JamieCaporosso

Thank to all my loyal followers and contributer.

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