Remineralize Teeth: How to Avoid Cavities and Whiten Teeth for Good

March 19, 2019 by Dave Asprey

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It’s possible to build and strengthen the enamel in your teeth, before a cavity forms.
Too much acid, from sugary drinks, foods, and starches, as well as bacteria in the mouth, leach minerals from your teeth.
Ways to remineralize teeth include eating a high-fat, low-carb diet, getting enough vitamin D, fixing your gut, and doing coconut oil pulling.

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You know the drill (ehem): to avoid cavities and keep your teeth a dazzling white, brush them twice a day, floss, and step away from the candy. So it’s frustrating (not to mention painful), when you follow this standard advice but you still get tooth decay. What gives? As it turns out, there’s more to taking care of your chompers, and what you eat plays a big part.

It’s possible to build and strengthen the enamel in your teeth, in a process known as tooth remineralization. You’re adding minerals to your teeth, not losing them.

So how do you remineralize teeth? By tweaking your diet and adopting certain habits, you’re a few steps away from a Julia Roberts smile and strong, cavity-free teeth for life.

First off, what causes tooth decay?

Your teeth are made up of various tissues, including enamel, which is the hard outer part of the tooth.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5034904/”] Enamel is full of minerals, primarily calcium phosphate. When dentists talk about tooth decay, they’re referring to damaged enamel.

Tooth decay occurs when your enamel loses minerals. Here are some things that leach minerals from your teeth, according to Dr. Karla Solis, of LA Holistic Dentistry:

Poor nutrition
Excess sugar
Dry mouth
Lack of minerals
Toxins
Stress
Inflammation
Poor oral hygiene

Download the Bulletproof Food Roadmap to discover what and how much to eat

What does it mean to remineralize teeth?

“Tooth remineralization is an organic process that works to help repair enamel before a cavity forms,” says Solis.

Keep in mind you can remineralize teeth, to a point.[ref url=”[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5034904/”]

“You can only reverse decay and remineralize one’s tooth when the decay is still in enamel,” says Solis. “If a cavity extends beyond enamel, it can no longer ‘heal’ or remineralize on its own.” At that point, says Solis, the cavity will need to be treated by a dentist.

So how do you remineralize teeth before it’s too late? Diet plays a big role, and the right nutrients in your saliva can prevent cavities and remineralize teeth. Other habits, like coconut oil pulling and taking probiotics, also strengthen teeth. Read on to discover the best ways to remineralize teeth.

How to remineralize teeth

Cut down on foods that contain phytic acid

Back in the 1930s, a Cleveland dentist named Weston Price traveled to remote parts of the world to study the health of people who had little contact with civilization.[ref url=”https://www.westonaprice.org/health-topics/traditional-diets/ancient-dietary-wisdom-for-tomorrows-children/”] He found that tooth decay was rare in these communities. There was a common thread — they all ate a diet rich in whole foods, namely fatty meat, organ meat, wild-caught fish, whole milk dairy products, tubers, vegetables, and fruit. Not too different from The Bulletproof Diet.

Grains and legumes contain phytic acid, a so-called “antinutrient” that binds to minerals like iron, zinc, and calcium and stops you from absorbing them. Go grain and legume free for a while to cut down on phytic acid and boost your body’s chances of absorbing key minerals.

Focus on nutrient-dense whole foods instead, mainly:

Grass-fed meats
Wild-caught fish
Pastured eggs
Organic vegetables
Healthy fats like grass-fed butter and coconut oil

Take probiotics and heal your gut

Probiotics — the good bacteria in your gut — can prevent and even reverse teeth demineralization, particularly in the early stages of decay. That’s no surprise, since scientists are learning that almost all diseases can be linked to gut issues. Probiotics reduce the number of mutans streptococci, a type of mouth bacteria that plays a big role in tooth decay.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11799281″] Probiotics also keep your gut healthy, and a thriving microbiome means your gut is better able to absorb nutrients and minerals from food.

“The most critical aspect of remineralization is pH,” says Solis. “If the gut is not properly functioning, the mouth will become acidic. As long as the mouth is acidic, ions are moved out of the teeth, and erosion of enamel and dentin occurs.”

Studies show that the probiotic strains most beneficial for oral health are:

Lactobacillus reuteri[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/24889893″]
Lactobacillus salvarius[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/24961744″]
Lactobacillus rhamnosus[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/24919536″]
Bifidobacterium animalis[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25214308https://www.ncbi.nlm.nih.gov/pubmed/25214308″]

Choose a high-quality probiotic supplement that contains some or all of these strains (Primal Defense Ultra is a good choice).

Get enough vitamin D

Supplementing with vitamin D is one of the top biohacks you can do. Vitamin D is a vital nutrient but most people aren’t getting enough of it.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18844843″] Vitamin D acts on over 1,000 genes in the body and helps build strong bones, joints, and, you guessed it, teeth.

A meta-analysis of 24 clinical studies found that vitamin D might prevent cavities from developing.[ref url=”https://academic.oup.com/nutritionreviews/article-abstract/71/2/88/1939913″] (Note that another study found no correlation between vitamin D intake and reduced cavities in children).[ref url=”https://jada.ada.org/article/S0002-8177(15)01212-X/abstract”]

Most studies use a dose of 800 IU of vitamin D3, or 3,750 IU of vitamin D2. Learn more here about the benefits of supplementing with vitamin D, and dosage guidelines.

Consider supplementing with vitamin K2 — it helps your body better absorb vitamin D. Try A-D-K.

Swish with baking soda

Baking soda has long been used as a natural remedy to whiten teeth, and this pantry staple is a common ingredient in toothpastes and teeth-whitening products. It also helps keep teeth clean, and clean teeth lower your chances of developing cavities. For a quick and affordable option, Solis recommends swishing one tablespoon of baking soda mixed with 4 ounces of water daily.

Do coconut oil pulling

Oil pulling is a traditional Ayurvedic practice that strengthens teeth and gums, and freshens breath[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21911944″]. Studies show that the oil clears away harmful bacteria, namely streptococcus mutans, in plaque and saliva.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18408265″] Swish one tablespoon of oil in your mouth, much as you would a mouthwash, for 15 – 20 minutes a day. If that sounds like overkill, this Daily Beast article says three to 10 minutes a day is plenty. Sesame oil is the go-to choice in Ayurvedic oil pulling, but coconut oil tastes better, plus it contains high amounts of lauric acid, which is antimicrobial.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/19387482″]

A note on fluoride

Dentists tend to recommend using a fluoride toothpaste, since fluoride — a mineral — can help remineralize teeth. But fluoride can disrupt thyroid hormone production[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890436/”] and high doses damage brain function.[ref url=”https://www.thelancet.com/journals/laneur/article/PIIS1474-4422(13)70278-3/fulltext#article_upsell”] Speak with your dentist about fluoride-free toothpaste and whether that’s the right fit for you. If you implement the suggestions in this article, like changing your diet and supplementing with vitamin D, you’ll need to rely less on fluoride to keep your teeth strong and cavity-free.

New Study Claims Eggs Cause Heart Disease. Here’s What It Gets Wrong

March 18, 2019 by Dave Asprey

Eggs are a big part of the Bulletproof Diet, and for good reason. They’re full of protein, vitamin D, lutein, choline, and more.
But a new study published in the medical journal JAMA, found that people who ate two eggs a day had a 27 percent higher risk of developing heart disease.
While that might sound scary, it’s not. The study has drawn criticism from news outlets for its shortcomings, which are many. Read on to learn more.
Cholesterol itself doesn’t cause heart disease — damaged, oxidized fats are the real culprits.
Where the egg is from, and how it’s cooked, plays a big role. Eat organic, pastured eggs and leave the yolk soft when cooking.
Scroll down for healthy egg recipes.

Eggs are a big part of the Bulletproof Diet, and for good reason. They’re full of protein, vitamin D, lutein, choline, and more. Plus they’re the ultimate fast food minus the crap — scramble an egg in a matter of minutes in some grass-fed ghee, add half an avocado, and you’ll be satisfied for hours.

But a new study has once again cast doubt on the safety of eggs — are they good for you, or does eating them clog up your arteries?

The study, published in the medical journal JAMA, found that people who ate two eggs a day had a 27 percent higher risk of developing heart disease.

The researchers combined findings from six different cohorts in the U.S., looking at nearly 30,000 people over a 17-year period, between 1985 and 2016. They found that for each additional 300 milligrams of cholesterol eaten per day, there was a 17 percent increased risk of cardiovascular disease as well as a risk of premature death from any cause.

While that might sound scary, it’s not. The study has drawn criticism from news outlets like NPR, Forbes and Today for its shortcomings, which are many.

Download the Bulletproof Diet Roadmap to learn what and how much to eat, and what to avoid

Flaws in the study

The study relied on people recalling what it is they ate over a number of weeks. Memory is notoriously unreliable — just try remembering what you ate for breakfast last Wednesday. How about three weeks ago? Four months ago? Not only that, the studies analyzed used different methods for collecting the information about people’s diets. Combining studies to draw a larger conclusion isn’t always reliable, since their methods weren’t the same. It’s like comparing apples with oranges, or in this case, eggs with broccoli.

The study also failed to take into consideration other causes of heart disease. Sure, it touched on lifestyle factors such as weight, smoking, and exercise, but these weren’t really considered in the final conclusion, which was that eggs are bad. But heart disease isn’t simply a result of eating any one food. It’s far more complex than that.

And here’s another issue, and it’s a big one: The study didn’t account for how people were preparing their eggs, or what they were eating alongside them. Were they eating grain-fed eggs fried in damaging vegetable oils? Or perhaps they were eating their eggs alongside industrially-produced sausage patties. Where you source your food, and how you prepare it, matters (more on that below).

So what’s the deal with cholesterol?

For decades, the government and American Heart Association warned against the dangers of dietary cholesterol, urging people to limit high-cholesterol foods like eggs and full-fat dairy. Back in 2015, cholesterol finally caught a break, when the Dietary Guidelines of America stopped including a limit on the number of eggs you should be eating a week.

Cholesterol itself doesn’t cause heart disease — damaged, oxidized fats are the real culprits. You may have heard of HDL (or high-density lipoprotein) cholesterol and LDL (low-density lipoprotein) cholesterol. People like to refer to LDL as the “bad type” of cholesterol because LDL transports cholesterol to tissues, while HDL delivers it away from tissues.

This argument is misleading, and here’s why. What matters is the quality of the cholesterol — when LDL carries damaged, oxidized fats and deposits them in artery walls, you’re going to be at higher risk of heart disease. Oxidized fats come from overly processed polyunsaturated fats (PUFAs) found in vegetable oils such as canola, soybean, and corn oils. Too many of these damaged fats — in your cells, tissues, and the like — cause widespread inflammation and disease. So what really matters is not how much LDL cholesterol you have, but how oxidized the cholesterol is.

If you’re eating a diet high in nutrient-dense, anti-inflammatory foods, you probably don’t have a problem with excess PUFAs in your body. If you’re following the standard American diet and eating a lot of processed foods high in vegetable oils, then you may want to consider switching up your routine.

Guidelines on healthy eggs

Here’s the thing — where the egg is from, and how it’s cooked, plays a big role. So do it the Bulletproof way, and follow these guidelines when choosing and cooking eggs:

Eat organic, pastured eggs: Pastured eggs come from chickens that have had a good life roaming freely outdoors, pecking at plants and insects. And when they’re given feed, it’s organic. Why does this matter? Well, the chickens are happier, for one. And being Bulletproof means caring about the welfare of animals and how they are raised. Secondly, pastured eggs are better for you. A 2007 study found that eggs from chickens fed grain had lower levels of vitamin E, vitamin A, and omega-3 fatty acids.

Leave the yolk soft: Most of the nutrients in eggs — minus potassium and some amino acids — are in the yolks. So skip the egg-white omelets, they aren’t Bulletproof! And make sure to keep the yolk soft, to retain nutrients and keep the fat in the egg from oxidizing. Poaching in water is generally best. You can also use a sous vide to regulate the temperature. Learn more here about Bulletproof cooking methods. Or do what I do and mix a raw yolk into your Danger Coffee or smoothie.

Rule out an egg allergy: Eggs may be nutrient powerhouses, but if you have an egg allergy, eating them won’t do you any favors. Try an elimination diet to test your reaction to eggs, and other common allergens.

Raw Diet for Dogs: Best Foods and Supplements for a Healthier Pup

March 15, 2019 by Team Asprey

You know by now that a diet full of nutritious whole foods will make you look and feel your best. The same can be said for your pets, something that Bulletproof founder Dave Asprey discovered firsthand. Despite age, blindness, and congenital defects, his 13-year-old dachshund Merlin is a healthy and happy pup — all thanks to a raw diet that keeps him thriving.

Like humans, your dog’s diet may make or break his performance. Given the rise in diseases like cancer among dogs,[ref url=“https://www.ncbi.nlm.nih.gov/pubmed/21352376”] diet may play a role in managing underlying inflammation and nutrient imbalances. Yet many pets eat kibble loaded with corn, soy, and artificial flavors — the same foods that can mess with human biology.

From a health standpoint, a raw diet for dogs makes sense. Wolves, the closest ancestors to dogs, follow a raw carnivorous diet with long fasting periods when prey are not readily available.[ref url=“https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-nutrient-profiles-of-wild-wolves-insights-for-optimal-dog-nutrition/6698A301900EEDF10E49B062A2BD9ED8”] Research also links a raw diet for dogs with lower triglyceride levels, despite their higher fat content.[ref url=“https://academic.oup.com/jas/article-abstract/96/9/3670/5035020?redirectedFrom=fulltext”]

Health benefits of a raw diet for dogs

Little research supports a raw diet for dogs. However, pet owners that transition to raw feeding say the benefits are clear:

More nutrient absorption
Smaller stools
More energy
Cleaner teeth
Improved skin health with less shedding
More satiety, so dogs eat less often

Want to experiment with a raw diet for your dog? Check this list for the best foods to serve (and avoid), plus Dave’s feeding regimen for Merlin.

Raw diet for dogs: Recommended foods and supplements

1. Pastured and wild-caught protein (especially beef)

Dogs need grass-fed beef for the same reasons humans do: It’s loaded with nutrients and healthy fats to keep them fueled. Ground beef makes a delicious protein option on a raw diet for dogs, but occasional raw wild-caught fish, like salmon and sardines, can also deliver a dose of wholesome protein.

Consider adding pastured collagen peptides to your dog’s diet, too. Just like in humans, it supports stronger joints and silky hair (or fur). Depending on your dog’s size, you can mix up to one scoop directly into their food.

Avoid feeding your dog raw chicken, since it puts your pet at risk for salmonella, a bacterial disease commonly linked to raw poultry and undercooked eggs. Lightly cooked poultry can serve as an occasional protein source, but won’t deliver the same punch of healthy fats as beef.

2. Healthy fats

For a more Bulletproof pet, add wholesome fats to your dog’s raw diet to improve satiety. Add raw egg yolk directly on top of your pup’s meal twice per week for a dose of potassium, antioxidants, and calcium that can also support a shiny coat.

Dogs (especially overweight ones) can also benefit from MCT oil in their food — up to 15% of their calories. A growing body of research suggests that this highly-refined coconut oil forms fat-burning molecules called ketones for dogs, making it a better choice than coconut oil alone. Adding as little as a teaspoon of Brain Octane Oil — an ultra-purified form of MCTs from 100% coconut oil — to your dog’s bowl can turn off his “hangry” behavior and keep him energized well into his golden years.

3. Key vitamins

Dogs suffer from constipation, mitochondrial deficiencies, and nutrient imbalances, too. Adding targeted supplements to a raw diet for dogs can fill in those dietary gaps.

Try dried (dessicated) beef liver or finely chopped fresh liver for extra minerals, chlorella for toxin binding, coconut charcoal for constipation relief, or magnesium for more energized mitochondria. Dog size and dosage needs will vary, so talk with your vet before adding supplements to his raw diet.

What to avoid on a raw diet for dogs

1. Vegetables (maybe)

Wild canines and their ancestors got their fiber by eating the fur, bones, and ligaments of their prey, along with whatever plant matter remained in their digestive systems. Thus, while some raw food believers opt to include veggies in their dog’s diet, it may not be necessary — and it may make the dog hungry more often. Some pets need more fiber than others on a raw food diet: If your pup suffers from diarrhea or constipation, he may need to up his fiber intake. If you do feed your dog vegetables, add a small amount of shredded raw carrots or celery to each meal.

2. Grains

Cut out all grains, including corn, wheat, rice, and oats. Dogs are not wired to eat grains, and a grain-heavy diet can lead to allergies or obesity. Your pet should only get protein from meat on a raw diet for dogs.

3. Cooked “people” food (even scraps)

Once your dog transitions to a raw diet, avoid all cooked table food — especially scraps. Scraps high in added fats can cause diarrhea in dogs, while cooked bones can splinter and damage teeth or internal organs. Scraps can also contain toxic or fatal ingredients for dogs: Food with garlic or onions, for instance, can cause anemia.

4. Xylitol

Xylitol makes a delicious low-carb sweetener on a ketogenic diet, but use with caution if you have a furry friend in your household. Since xylitol tastes just like sugar, dogs will secrete insulin and get fatal hypoglycemia if they consume it. Keep it out of reach and never add it to a raw diet for dogs.

5. Shelf-stable food and treats

Not only is shelf stable food not raw, it can be harmful for your dog’s gut bacteria.

Merlin’s raw diet routine

Disclaimer: Merlin is a small dog. Portions and foods will vary depending on your dog’s size and unique dietary needs.

Daily diet:

2 ounces raw ground grass-fed beef or lamb
1/2 scoop pastured collagen protein
1 teaspoon Brain Octane Oil
2 ounces steamed carrots, celery, or brassica vegetables
1 teaspoon raw carrot or celery

Added food and supplements:

1 capsule Eye Armor, broken open and added to meat (every other day)
1 capsule grass-fed desiccated lamb heart and liver blend, such as Pure Power (broken and poured over food, every other day)
Raw egg yolk (about 2 times per week)
1/2 teaspoon Carbon60 Plus (every other day; learn more here)
1 teaspoon olive oil (about 2 times per week)
1/8 teaspoon magnesium complex (glycinate, ascorbate, malate, aspartate), such as AOR (roughly every other day)
1 Omega Krill Complex capsule (about 2 times per week)
A small amount of activated charcoal, if experiencing digestive issues
1 capsule brain health vitamin blend, such as Neurovite Plus (every other day)

Should your dog try a raw food diet?

Despite the health benefits of a raw food diet for dogs, it may not be for everyone. Raw food costs can add up quickly for large breeds, and keeping meat and organs fresh requires more effort than storing a bag of kibble in your pantry.

You don’t have to adopt a full raw diet to keep your dog healthier. Small changes, like adding Brain Octane Oil to meals or adopting a partial raw diet, will help your pup more than feeding him dry food alone.

Whatever diet you choose for your dog, keep his food wholesome and nutritionally balanced — and watch him thrive for years to come.

Flashing Lights and Clicks Could Cure Alzheimer’s, Says New MIT Study

March 14, 2019 by Dave Asprey

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A new study led by M.I.T researchers found that when mice with symptoms of Alzheimer’s were exposed to flickering lights and clicks, their memory and other cognitive impairments improved.
The findings offer the exciting possibility of a non-invasive, drug-free treatment for Alzheimer’s.
The study used light and sound delivered at 40 hertz for one hour a day, for seven days. This frequency stimulated gamma oscillations, brainwaves which are reduced in people with Alzheimer’s.
When the mice had a week’s break between treatments, the effects had faded, suggesting treatment would need to be continual for the benefits to stick.
If you have a loved one with Alzheimer’s, you can sign him or her up for a clinical trial testing this emerging treatment.

[/tldr]

What if someone with Alzheimer’s could cure themselves, simply by looking at flashing lights and listening to clicking sounds?

A new study led by M.I.T researchers found that when mice with symptoms of Alzheimer’s — a neurodegenerative disease — were exposed to flickering lights and clicks, their memory and other cognitive impairments improved. Not only that, the treatment swept away large amounts of amyloid plaques — harmful proteins associated with Alzheimer’s.

It’s too early to say whether light and sound will work in humans, said study lead author Li-Huei Tsai, director of MIT’s Picower Institute for Learning and Memory, in a statement. But the findings offer the exciting possibility of a non-invasive, drug-free treatment for Alzheimer’s.

Gamma brainwaves and Alzheimer’s

The study used light and sound delivered at 40 hertz — or 40 flashes or clicks per second — for one hour a day, for seven days. This frequency stimulated gamma oscillations, brainwaves which are reduced in people with Alzheimer’s, and cleared away disease-related plaque in the hippocampus, the area of the brain that handles memory.

Other studies have shown that stimulating gamma brainwaves may benefit Alzheimer’s patients.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130417/”]

The treatment also reduced another Alzheimer’s-related protein called tau, tangles that develop in cells. And it spurred activity of microglia, immune cells which help sweep away debris in the brain.

Light and sound work better together

In a 2016 study, Tsai used only light, but the effects were limited to a part of the brain associated with vision. This latest study shows that a combined treatment may be more effective than using light or sound on their own.

“What we have demonstrated here is that we can use a totally different sensory modality to induce gamma oscillations in the brain,” says Tsai.

When the mice had a week’s break between treatments, the effects had faded, suggesting treatment would need to be continual for the benefits to stick.

As part of the new study, researchers also tested the effect of 40-hertz clicks on the mice’s cognitive abilities. After one week, the mice were faster at finding their way through a maze, and were better able to recognize an object they’d never seen before. The sound treatment also strengthened blood vessels, which further helped clear away plaque.

The researchers are starting to enroll patients with early-stage Alzheimer’s to test the treatment on humans. If you have a loved one with Alzheimer’s, you can sign him or her up for a clinical trial here.

The Laws of Human Nature – Robert Greene #575

March 14, 2019 by Dave Asprey

Keto FAQ: Everything You Ever Wanted to Know About the Keto Diet

March 14, 2019 by Team Asprey

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The keto diet is a high-fat, low-carb style of eating. It places your body in ketosis, a state in which you burn fat for energy instead of carbs.
The keto diet is safe and effective, but like any diet, there is no one-size-fits-all approach.
Below, get answers to frequently asked questions about keto, including tips and resources to feel your absolute best.

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Eat fat to burn fat and lose weight. It sounds counter-intuitive, but this principle is the foundation of the ketogenic diet — a high-fat, low-carb eating style followed by celebrities like Halle Berry and elite athletes like LeBron James. Whether you’re thinking about starting keto or you’re five weeks in, here’s your guide to all things keto, including answers to common questions, and tips to get the best keto results.

Getting started on keto

1. What is the keto diet?

The keto diet is a high-fat, low-carb style of eating that puts your body into ketosis, a state in which you burn fat instead of carbs for energy. There are tons of benefits of keto, including weight loss, improved energy and focus, reduced inflammation.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124736/#S4title”] [ref url=”https://www.ncbi.nlm.nih.gov/pubmed/16807920″] [ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21489321″] To get the full story on what the keto diet is and how to get started, check out this essential keto diet for beginners guide.

2. How many carbs do I eat on keto?

In order to stay in ketosis and reap all the fat-burning benefits of the keto diet, you need to restrict your carb intake. The Bulletproof Diet recommends eating fewer than 50 grams of carbs per day, but all diets are different. Some keto diets advocate no more than 20 grams of carbs per day.

Because the Bulletproof Diet uses keto diet hacks like intermittent fasting and MCT oil to keep you in ketosis, you can generally eat more carbs than you would on a standard keto diet. But keep in mind that this number can vary based on your biology, activity level, age, goals and gender. Here’s how to determine how many carbs on keto you should be eating.

3. What foods should I eat on the keto diet?

For the best results on keto, stick to these principles:

An abundance of high-quality fats, like grass-fed butter and ghee, MCT oil, avocado oil, and virgin coconut oil
Moderate amounts of fatty proteins, like grass-fed meat, pastured eggs, wild-caught fatty fish, and collagen protein.
Lots of nutrient-dense and low-carb vegetables, like organic broccoli, zucchini, avocado, cucumbers, cabbage, and celery.

For a more detailed guide on what to eat on the keto diet, check out this downloadable complete keto food list. Take it with you to the grocery store.

Download the free 7-Day Keto Meal Plan & Keto Recipes for Beginners Cookbook now

4. What is the keto flu?

If after a few days of embarking on the keto diet, you start feeling off — like you’re getting sick, welcome to the keto flu. Learn about keto flu symptoms here, how long it lasts, and how to deal with it. Tip No. 1: Stay hydrated.

Other temporary side effects of the keto diet may involve stomach issues, like constipation or diarrhea, and keto rash. This skin condition, also known as Prurigo pigmentosa, is super rare.

5. How do I know if I’m in ketosis?

It can take anywhere from 2-3 days to a few weeks to enter ketosis, depending on your body’s ability to adapt to burning fat for fuel. Once you enter ketosis, your body will naturally produce ketones — molecules that fuel your brain and body with fat, not carbs.

You can usually tell if you’re in ketosis if you have steady, lasting energy, better focus, and a reduced appetite. For definitive answers, test your blood ketone levels. Get all the details here on the best ways to measure ketones, and how to know if you’re in ketosis or not.

6. Do I need to calculate macros, and how do I count them?

Macros, or macronutrients, are the carbs, fats, and protein that make up your food and help you create energy. It’s not essential to count macros on the keto diet, but it’s a useful way to learn more about your food and understand your body’s needs. Learn more about ideal keto macros, including the benefits (and drawbacks) of counting them.

7. And what about net carbs?

Even if you don’t calculate macros, you should keep track of net carbs — the carbs your body actually uses for energy. Calculating net carbs can help you stay in ketosis and inform your food choices. Find out how to calculate net carbs on keto and how many net carbs vs. total carbs you need.

8. Is the keto diet healthy?

The ketogenic diet is healthy, effective, and backed by science, with a few caveats that we’ll get into in a moment. When done properly, the keto diet has been shown to support weight loss, create more mitochondria in your brain, reduce inflammation, and even combat metabolic syndrome diseases like diabetes.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23651522″] [ref url=”https://www.ncbi.nlm.nih.gov/pubmed/16807920″] [ref url=”https://www.sciencedirect.com/science/article/abs/pii/S1871402116303137?via%3Dihub”] However, any diet can be good or bad for you, depending on what you put on your plate. If you stick to the Bulletproof Diet roadmap, you eliminate technically keto foods that make you feel like crap and don’t belong in a healthy diet. Here are some of the worst keto foods to eat.

9. What about “dirty keto?”

That brings us to dirty keto, which follows the same high-fat, low-carb structure of the standard keto diet — but it allows processed, packaged, and fast foods. It’s still possible to enter ketosis and burn fat while you’re on dirty keto, but it has serious drawbacks like inflammation and weight gain. Here are the facts about dirty keto, and why you should avoid it.

10. Will keto spike my cholesterol?

Eating more saturated fat can increase your HDL “good” cholesterol, total cholesterol, and sometimes even your LDL cholesterol — and contrary to popular belief, that’s a good thing if you’re eating high-quality fat. Confused? Here’s what you should know about high cholesterol, saturated fats, and low-carb diets.

11. Does the keto diet cause diabetes?

No, keto does not cause diabetes. Several studies have found that ketosis can even reverse diabetes because it decreases glucose intolerance and stabilizes blood sugar.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3867584/”] [ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25071075/ “] [ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/”]

12. Is the keto diet sustainable long-term?

Yes and no. Some people thrive on the full keto diet without any problems. Other people run into issues from restricting carbs long-term, like insomnia and hormone imbalances. If that’s the case, experiment with keto carb cycling (aka cyclical ketosis), where you eat a moderate amount of carbs one day a week, so your body can cycle in and out of ketosis. It’s an effective modification that helps many people avoid any potential dangers and risks of a keto diet. Here’s how to do a keto carb cycling diet, and whether it’s right for you.

13. What are the different types of keto and how do I know which is right for me?

If you aren’t enjoying full keto, or you’re struggling with issues like insomnia and chronic fatigue, experiment with other styles of the keto diet.

On cyclical keto, you spend one day each week eating more nutrient-dense carbs to fuel your body’s systems.

On targeted keto diet (TKD), you time your carbs around your workouts and periods of high stress for extra fuel.

Troubleshooting keto

14. How do I know if I need more carbs?

Some people feel fine when they eat very few carbs for extended periods of time. But if you’re dealing with symptoms like dry eyes, insomnia, fatigue, and mood swings, your body might be asking for more carbs — especially if you’re a woman, an athlete, or dealing with lots of stress. Learn more about the benefits of experimenting with your carb intake.

15. Why aren’t I losing weight on keto?

You might be eating too much, not enough, or the wrong foods altogether. Here are seven reasons you’re not losing weight on keto — and what to do about it.

16. How does MCT oil work with keto?

MCT oil is a powerful tool on the ketogenic diet because it helps your body produce more ketones and stay in ketosis, so even if you eat a few more carbs than usual, you won’t fall out of ketosis. However, not all MCT oils are the same, and some are more effective than others. Here’s a guide to MCT oil and keto.

17. Should I be taking exogenous ketones?

Exogenous ketones are synthetic ketones that help raise ketone levels in your blood. They’re popular supplements, but definitely not required — instead, focus on eating enough high-quality fats. Your body will naturally produce all the ketones you need to power through your day. If you want to add a supplement to your keto diet, MCT oil is a great place to start.

18. Should I try intermittent fasting?

Definitely. Intermittent fasting can actually make keto more effective by boosting your fat burn and weight loss results. Learn more about keto and intermittent fasting.

Ready to start whipping up keto dishes of your own? Check out the Bulletproof Recipes page for a full list of keto recipes, including keto shrimp scampi and easy keto casserole recipes.

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Remineralize Teeth: How to Avoid Cavities and Whiten Teeth for Good

First off, what causes tooth decay?

What does it mean to remineralize teeth?

How to remineralize teeth

Cut down on foods that contain phytic acid

Take probiotics and heal your gut

Get enough vitamin D

Swish with baking soda

Do coconut oil pulling

A note on fluoride

Flaws in the study

So what’s the deal with cholesterol?

Guidelines on healthy eggs

Health benefits of a raw diet for dogs

Raw diet for dogs: Recommended foods and supplements

1. Pastured and wild-caught protein (especially beef)

2. Healthy fats

3. Key vitamins

What to avoid on a raw diet for dogs

1. Vegetables (maybe)

2. Grains

3. Cooked “people” food (even scraps)

4. Xylitol

5. Shelf-stable food and treats

Merlin’s raw diet routine

Daily diet:

Added food and supplements:

Should your dog try a raw food diet?

Gamma brainwaves and Alzheimer’s

Light and sound work better together

Getting started on keto

1. What is the keto diet?

2. How many carbs do I eat on keto?

3. What foods should I eat on the keto diet?

4. What is the keto flu?

5. How do I know if I’m in ketosis?

6. Do I need to calculate macros, and how do I count them?

7. And what about net carbs?

8. Is the keto diet healthy?

9. What about “dirty keto?”

10. Will keto spike my cholesterol?

11. Does the keto diet cause diabetes?

12. Is the keto diet sustainable long-term?

13. What are the different types of keto and how do I know which is right for me?

Troubleshooting keto

14. How do I know if I need more carbs?

15. Why aren’t I losing weight on keto?

16. How does MCT oil work with keto?

17. Should I be taking exogenous ketones?

18. Should I try intermittent fasting?

Get on “The Inside Track” with Dave

See What Trouble Dave’s Getting Into on Social

Start hacking your way to better than standard performance and results.

Get on
“The Inside Track”
with Dave