INDEX

Abbott glucose/ketone monitoring systems, 110–111, 261

Acetoacetate, 39, 112

Acetone, 39, 112

Acne, 263–265

Adenosine monophosphate-activated protein kinase (AMPK), 248, 251

Adenosine triphosphate (ATP)

efficient production of, 30, 243, 248

energy from, 5, 6

functions of, 6

glyphosate interfering with, 14

hydrogen peroxide, iron and, 62

oxidative phosphorylation and, 5–6

volume produced, 5, 6

Aging, fasting benefitting, 219

Alcohols, sugar, 82–83

Alternate-day fasting, 223–224

Alzheimer’s disease

fasting benefits, 219–220

free radicals and, 7

how MMT helps, 265–267

hydrogen peroxide and, 42

inflammation and, 13

iron levels in blood and, 65

RBM3, cold therapy and, 249

sugar connection, 31

type 2 diabetes and, 31, 265

Antioxidants

berberine, 251

cacao powder, nibs, and butter, 289–290

excess, effects of, 8

nuts and seeds, 292, 293, 294, 297

olives, 90–91

ubiquinol, 252–253

Apoptosis, 8, 29

Arthritis, 104, 267–268

Aspirin, low-dose, 72–73

Atkins diet, MMT vs., 26–28, 40, 112, 152, 272

Autophagy and mitophagy, 37–38, 51, 55, 217, 248

Avocados, 87–90, 144, 165, 168, 190–191. See also Nutrient-Dense Smoothie Recipe

Bayer Contour system, 110, 261

Berberine, 250–251

Beta-hydroxybutyrate (BHB), 39, 41, 111

Bioelectrical impedance analysis (BIA), 122–123

Biogenesis, mitochondrial, 38, 42, 237, 244, 248

Blood, donating, 64, 66, 69–70

Blood glucose. See also Insulin; Ketones;

Type 2 diabetes

exercise strenuousness and, 187

fasting levels, 163, 203, 206, 211

fasting stabilizing, 216

high readings, reasons for, 179–180

long-term fat burning and, 211

monitoring device and test strips, 110–111

monitoring MMT progress with readings, 178–180, 203, 211

Blood tests. See also Blood glucose

baseline, establishing, 116–119

benchmarks over time, 203–204

fasting insulin, 119

HS-CRP, 120

iron (ferritin), 62, 66, 67–69

ketone monitoring, 111, 112–115

lancets and lancet-holding device for, 115

mercury analysis, 119

optional, but recommended, 119–120

sodium-potassium ratio, 88, 207–208

vitamin D, 117–118

Bod Pod, 124

Body fat percentage, measuring, 120–125

bioelectrical impedance analysis (BIA) for, 122–123

Bod Pod for, 124

DEXA scan for, 124–125

fat types and, 120–121

guidelines for men and women, 126

importance of, 120–121

lean body tissue calculation, 121

methods of, 121–125

photo approximation for, 121–122

skin calipers for, 122

Skulpt/EIM for, 123–124

Body measurements, recording. See also Body fat percentage, measuring

about: establishing baseline measurements, 120

tracking food intake and. See Cronometer.com

waist size, 125

weight, 126, 204–205

Bone health, osteoporosis and, 66, 91, 188, 275

Brain fog, dealing with, 182

Brain function, fasting protecting, 219–220

Brain injury, traumatic, 283–285

Branched-chain amino acids (BCAA), 42

Breathalyzers, 111–112

Burnetti, Jerry, xviii, xix

C-reactive protein, HS blood test, 120

Calcium

antibiotics interfering with

absorption, 201

iron absorption and, 72

magnesium and, ratio, 88, 208

sources of, 289, 290, 295

Calipers, skin, 122

Calories, fiber and, 208

Calories, restriction of, 48–50

Cancer

antioxidants and, 8

challenging assumptions about, xxii

chemo/radiation and high glucose readings, 180

exercise and, 187, 188

free radicals and, 7–8

genetic disease theory of, 33

glycolysis process vs. oxidative phosphorylation, 5

iron levels in blood and, 65–66

Laron syndrome and, 50

losing war on, xvii–xviii

low-dose aspirin benefits, 73

MCT oil precaution, 87

mitochondrial function/dysfunction and, 32–34

NAFLD and, 281

obesity and, 282

rapamycin (mTOR) and, 51–57, 219

rising rates of, 18

sunlight, melatonin and risk of, 245

Cancer, mitochondria and. See also

Cancer, MMT and anticancer strategy, 32–34

berberine and, 251

burning fats and, 41

carnitine and, 255

core of cancer cause and, xviii–xix.

See also Mitochondria ketones, ketosis and, 41–42

metabolism of mitochondria and, 32–33

taking care of mitochondria and, 26

ubiquinol, CoQ10 and, 253

Cancer, MMT and

avocado benefits, 89

breast cancer case study, 193–194

carb intake and, 154

case studies, 43–45, 193–194

cholesterol levels and, 210–211

conditions requiring oversight

during MMT transition, 136

fasting benefits, 217, 218–219, 222, 225

high-fat dairy and, 100

length of time on MMT plan, 192, 231

nuts and seeds and, 290, 291, 297–298

olives, olive oil benefits, 90–91

pediatric brain cancer case, 43–45

protein intake and, 57, 153

reducing suspect hormone levels, 218–219

resources on, 260

sugar and, 41

transition to fat burning and, 183

weight-loss note, 139

Carbohydrates, 76–83. See also Fruits;

Sugar; Vegetables

about: overview of MMT-friendly, 76–77

determining target amount to eat, 154–156

limiting intake, 76, 154

in nutrition-packed foods, 155–156

Paleo diet and, 29

reading nutrition labels for, 76, 146, 147

replacing with good fat sources, 84.

See also Fats, to eat

total vs. net, tracking, 133, 155

transition to fat burning and, 156

Cardiovascular disease

aspirin and, 72–73

cholesterol levels and, 22–23, 24, 90, 209–211, 269, 271

exercise and, 187–188

fasting benefits, 222–223

fiber intake and, 80

free radicals and, 7

how MMT helps, 268–271

iron levels in blood and, 64–65, 270

low-fat diet and, 16–19, 20–22

low rates in Italy, findings, 14–16

obesity and, 18

olives, olive oil reducing risk of, 90

omega-6 fats increasing risk of, 21–22

preventing, 270–271

rising rates of, 19

risk factors, 269–270, 271

saturated fat and, 16–17, 20–24

sodium, potassium and, 88, 207

sugar intake and, 271

trans fats and, 13

triglyceride levels and, 119

Carnitine, 183, 210, 254–255

Case studies

feast-famine cycling for migraines, sleep issues, and fatigue, 234–236

high-fat, low-carb diet, fasting to reverse type 2 diabetes, 58–59

optimizing breast cancer treatment, 193–194

pediatric brain cancer, quality/length of life, 43–45

weight loss, renewed energy, clearing health annoyances, 173–174

Certification course, for physicians and nutritionists, 192

Challenges during transition, 188–192

Checklist, starting MMT, 172–173

Cholesterol

cardiovascular disease and, 22–23, 24, 90, 209–211, 269, 271

fasting lipid blood panel, 119

good and bad perspectives, 22–24

HDL, 22, 24, 119, 269, 271, 281

LDL, 22–23, 24, 64, 90, 209, 271, 297

levels using MMT over time, 209–211

saturated fat and, 22–23

triglycerides and, 55, 85, 119, 176, 209–210, 266, 269, 271, 281

Christofferson, Travis, xvii, 53–57, 325

Chronic conditions, MMT over time and, 202. See also specific conditions

Chronic fatigue, 234–236, 273–275

Chronic pain, 273–275

Coconut oil, 85

Cold thermogenesis, 248–250

The Complete Guide to Fasting (Fung), 213–214

Constipation, dealing with, 183–184

Cookbooks, 260

Cottonseed oil, 10–11

Cravings

causes of, 199–200

for fat, 32

fat eliminating, 31–32

freedom from, MMT and, 31–32

over long term, 198–200

sugar intake and, 31

transitioning to burning fat and, 176–177, 181, 186, 194

Crisco origins, 11

Cronometer.com

about: overview of, 126–127, 260;

signing up and using, 126–129

benefits of, 127–129

creator on impetus for, customization for MMT, 129

development of, 130–131

data accuracy of, 127–128

elegant graphical interface of, 128–129

how to use for MMT, 131–133

planning meals instead of tracking. See Eating plans

reasons for tracking food intake, 126–127, 170–171

records over time, 205–208

total carbs vs. net carbs, 133

visual record of progress, 129

Dairy, 99–100, 144, 193, 274

Davidson, Aaron, 129, 130–131, 325

Dehydration, avoiding, 169–170, 181–182

DEXA scan, 124–125

Diabetes, type 2. See Type 2 diabetes

Diabetes, “type 3,” 31, 265

Diet. See Food; Low-fat diet; specific foods

Digital food scale, 115–116

Doctors

certification course for, 192

conditions requiring oversight during transition to MMT, 136

looping in on your MMT journey, 135–140

objections to MMT and, 137–140

Eating plans

“Dive In” on-ramp example, 164–165

“Ease In” on-ramp example, 161–162

Effortless Healing (Mercola), 25, 78, 117, 187

Eggs, 101–102, 143, 160, 161

Emotional Freedom Technique (EFT), 186–187

Emotions, managing, 185–187

Energy

fasting benefits, 220

fatigue and, 183

improved, from MMT, 35–36

over long term, 200

Erythritol, 82–83, 145

The Every-Other-Day-Diet (Varady), 223

Exercise

high glucose readings and, 179

high-intensity interval training, 187–188

improving mitochondrial

functioning, 248

monitoring strenuousness of, 187

transition to fat burning and, 187–188

walking, 187

The Fast Diet (Mosley), 222, 224

Fasting, 213–236

about: overview of, 213–214

alternate-day, 223–224

avoiding eating hours before bed, 225–226

benefits of, 216–221, 234–236

benefitting transition to burning fat, 180

case study illustrating effects of, 234–236

contraindications for, 227–228

duration of, 214

feast-famine cycling for long-term fat burning, 229–233, 234–236

5-day fast, 222–223

5:2 fasts, 224

hunger and, 214–215, 217–218, 225, 228

implementing, principles to consider, 233–234

intermittent, types, 221–225

mild euphoria during, 43

1-day fast, 223

Peak Fasting, 224–225

perspectives on, 214, 215–216

process overview, 216

regular schedule, adapting to, 228–229

transition tip, 225

2- to 3-day water fast, 222

variety importance and, 231–232

Water Fast on-ramp, 165–167

water or fat, 214–216

what happens in fed vs. fasted state, 220

when you eat instead of how much you eat, 221

Fat adapted. See also MMT, over long term

defined, 9, 196–198

foods to add back when, 78, 143

ketosis and, 113

mental and emotional component, 197–198

physiological adaptation, 196–197

Fat, burning. See also Mitochondrial

Metabolic Therapy (MMT); MMT references

Atkins diet and, 28

fasting benefits, 218, 219. See also

Fasting

free radicals, oxidative damage and, 9

Fatigue, dealing with, 183

Fatigue, treating with feast-famine cycling, 234–236

Fats, industrially processed, 11, 146

Fats, saturated

becoming enemy, 14–16

benefits of, 23–24

cholesterol reality and, 22–23, 24

heart disease and, 16–19, 20–22

inflammation and, 37

Mediterranean diet and, 14–15, 91, 281

truth about, 22–24

Fats, to eat, 83–92

about: overview of, 83–84

avocados, 87–90, 144, 165, 168, 190–191

coconut oil, 85

digestion precaution, 157

gallbladder removed and, 157

increasing intake, fat bombs and, 157

MCT oil, 85–87

MMT-friendly to stock, 145

olives and olive oil, 90–92, 144, 145, 165

reading nutrition labels for, 146–147

taking in extra fat, 156–157

target amount, 156

The Fault in Our Stars (movie), xviii–xix

Feast-famine cycling, for long-term fat burning, 229–233, 234–236

Ferritin. See Blood tests; Iron

Fertilizers, synthetic, 12, 13–14. See also Glyphosate

Fiber. See also Fruits; Vegetables

augmenting with psyllium, 81, 295–296, 300

benefits and functions, 78–81

calories to, 208

importance for MMT, 78–79

insoluble, 80–81

lacking, effects of, 79–80

minimum daily intake, 81, 208

reading nutrition labels for, 146

soluble, 80

Fibromyalgia, 273–275

5-day fast, 222–223

5:2 fasts, 224

Food

Atkins diet and quality of, 27–28

to eat, 75–76. See also Carbohydrates; Dairy; Eggs; Fruits; Nuts and seeds; Protein; Seafood; Vegetables

empty, to avoid, 147

fats and oils to stock, 145

labels, learning to read, 146–147

snacks to stock, 144, 168–169

to stock, MMT-friendly, 141–145

tracking intake of. See Cronometer.com

variety of, 231–232, 233

Food additives, 12–13

Food scale, digital, 115–116

Free radicals

avocado benefits, 88

beneficial roles of, 7

berberine benefits, 251

damaging effects of, 6–7, 30

destructive, ROS and, 6

DNA attacks by, 6

eating before sleep creating, 165, 226

exercise and, 187

fasting reducing, 220

fat for fuel to reduce damage from, 9, 30, 38, 76

grounding body to protect from, 238

high-heat cooking creating, 92

hydroxyl, hydrogen peroxide and, 42, 62, 65

iron levels in blood and, 62

limiting without supplements, 8–9

manganese neutralizing, 13

oxidation process and, 6

refined oils and, 84

role in energy production, 5–8

ROS and, 6, 7–8, 9

sugar affecting balance of, 19

Fruits

fiber benefits and functions. See Fiber

MMT-friendly, 78, 143

Nutrient-Dense Smoothie Recipe, 184–185

Fung, Dr. Jason, 58–59, 124, 213–214, 320

Gastroesophageal reflux disease (GERD), 275–276

Glucose. See Blood glucose

Glyphosate, 13–14, 84, 274

Grounding yourself, 238–241

Heart disease. See Cardiovascular disease

Heart palpitations, dealing with, 183

Heat, cold thermogenesis and, 248–250

Heat, infrared sauna and, 242–244

High-intensity interval training, 188

HS-CRP blood test, 120

Human growth hormone (HGH), 49–50, 219, 220

Hunger

fasting and, 214–215, 217–218, 225, 228

having plan for, 167–168

over long term, 198–200

Hydrating yourself, 169–170, 181–182, 183

Hydrogen peroxide, 42, 62

Hydrogenated fats, 11, 146

Inflammation. See also Arthritis

autophagy, mitophagy and, 37

high glucose readings and, 179, 180

HS-CRP blood test for, 120

imbalances creating, 19

iron levels in blood and, 62, 66

ketones reducing, 42

leaky gut syndrome and, 80

reducing, 36–37, 42, 80, 90–91, 202, 203, 206, 219, 239, 249, 250

substances increasing, 103, 104, 125, 156

sugar and, 36

Infrared sauna, 242–244

Insulin

fasting benefitting, 216–217, 220

fasting blood test, 119

importance of, xvii

Laron syndrome and, 50

resistance, 36, 54, 55, 138–139, 154, 216–217, 266, 282, 285–286

sensitivity, 36, 50, 64, 80, 203, 251

therapy, 285–286

Insulin-like growth factor one (IGF-1), 49–50, 55, 218–219, 251, 264

Iron

about: overview of mitochondrial health and, 61–62

author’s father’s experience, 68–69

blood donation to control levels, 66, 69–70

hydrogen peroxide and, 62

keeping levels in check, 69–73

negative impacts of excess, 63–66

symptoms of excess, 67

testing for excess, 62, 66, 67–69

Irritable bowel syndrome (IBS), 276–277

Kalamian, Miriam

background and achievements, xix, 322

breast cancer case study and, 193

challenges of fat-burning plan and, 188

on eating carbs, 148, 154–155

on exercise considerations, 188

on fiber content of foods, 146

“on-ramps” and getting started, 138, 157–167, 172–173

pediatric brain cancer case study and, 43–45

on shopping and meal prep, 139

transition tips, 170, 181–182

Kendrick, Dr. Malcolm, 282, 321

Ketoacidosis, 27, 39–41

Ketones, 203–204

about: “burning fat” and, 38

acetoacetate, 39, 112

benefits of, 41–43

beta-hydroxybutyrate (BHB), 39, 41, 111

confusion about, 39–41

diabetic ketoacidosis and, 39–41

fasting benefits, 217

feast-famine cycling and, 229–233

functions of, 38–39, 41–43

importance of, 38–39

ketogenic diets, MMT and, 43

ketone bodies and, 38

long-term fat burning and, 211

monitoring devices/accessories, 111–112, 211

monitoring guidelines, 112–115

monitoring over time, 203–204, 211

nutritional ketosis and. See Ketosis, nutritional

types of, 39

Ketosis, nutritional, 39–41

adapted to fat burning and, 196, 199–200, 215

Atkins diet and, 27

benefits of, 39–40, 42, 85

body mass declining and, 205

breathalyzer to measure, 111–112

carbs suppressing, 132–133, 155

defined, 39–40

fasting and, 230–231, 232, 233

goal of MMT and, 43

ketoacidosis vs., 39–41

ketones, ketosis and, 253

measuring, 111–112

monitoring ketones and, 112–115, 203–204, 211

Paleo diet and, 28

term introduction, 27

ultimate goal of metabolic flexibility and, 113–114

urine test to measure, 112

Keys, Ancel, 14–16

Labels, nutrition, learning to read, 146–147

Lancets and lancet-holding device, 115

Laron syndrome, 50

Leaky gut syndrome, 80

Lean body tissue calculation, 121

LED lighting, precautions, 244–247

Leptin and leptin receptors, 35, 55–56, 217–218, 219, 251, 286

Light

artificial, precautions, 244–247

infrared sauna, 242–244

macular degeneration and, 245–246

sun, 241–242, 245

Linoleic acid, 22, 103–104

Liver disease, 87. See also Nonalcoholic fatty liver disease (NAFLD)

Liver, NAFLD, 280–282

Lo han kuo, 83, 145

Low-fat diet

American food in early 1900s and, 10–12

decimating public health, 16–20

failure of, 17–20

heart disease and, 16–19, 20–22

nutritional guidelines and, 16–17

science of heart disease and, 20–22

Macronutrients, determining, 211

Macronutrients, determining ratios, 152–157, 211. See also Carbohydrates; Fats, to eat; Protein

Magnesium

benefits of, 254

calcium and, ratio, 88, 208

deficiency symptoms, 88, 254

headaches, fasting, hydration and, 228

heart palpitations and, 183

insulin and, 55, 271

medications affecting absorption, 201, 275

mitochondrial health, MMT and, 254

recommended dietary allowance, 208, 254

sources of, 88, 182, 208, 289, 290, 293, 294, 296, 297

Maltitol, 82

Mammalian target of rapamycin. See Mechanistic target of rapamycin (mTOR)

Manganese, 13, 293, 294, 296, 297

MCT oil, 85–87

Meal plans. See Eating plans

Measuring spoons, 116

Mechanistic target of rapamycin (mTOR), 37–38, 51–57, 219

Mediterranean diet, 14–15, 91, 281

Mental clarity, 30–31, 201

Mercury, analysis, 119

Mercury, seafood and, 93, 97–99, 119

Metabolism. See also Mitochondrial

Metabolic Therapy (MMT); MMT references

glycogen stores and, 123, 176–177, 204, 226

transition to fat burning and, 176–178

Methionine, 48–49, 56

Microbiome, health of, 34, 78, 80–81, 82, 201, 202, 232, 296

Migraines, 234–236, 277–279

Mind-set, adjusting, 134

Mitochondria. See also Mitochondria, other ways to improve health of;

Mitochondrial Metabolic Therapy (MMT); other MMT references ATP energy and. See Adenosine

triphosphate (ATP)

biogenesis of, 38, 42, 237, 244, 248

at core of cancer cause, xviii–xix

functions of, xviii, 4, 5, 26, 29–30

glyphosate damaging, 13–14, 84, 274

importance of proper functioning, 26

volume within our cells, 4–5

Mitochondria, other ways to improve

health of, 237–256

about: overview of, 237

artificial lighting and, 244–247

cold thermogenesis, 248–250

exercise, 248

grounding, 238–241

infrared sauna, 242–244

sensible sun exposure, 241–242

supplements, 250–256

Mitochondrial Metabolic Therapy (MMT)

about: distilled theory behind, xviii;

overview of, xix–xx; overview of diet, xx; who it’s for, 25

Atkins diet vs., 26–28, 40, 112, 152, 272

background and development of, xv–xvi, xviii–xix

cancer benefits, 33–34

conditions requiring oversight (medical/nutritional) during transition to, 136

contradicting low-fat diet guidelines, 9

diet and more, xx

emerging science available now, xxi–xxiii, 257–258

food to eat, 75–76. See also Carbohydrates; Eggs; Fruits; Nuts and seeds; Protein; Seafood; Vegetables impetus for developing, xviii–xix

link between health and food, 3–4

objections to, and how to handle, 137–140

Paleo diet vs., 28–29, 152, 154, 158

preparing for. See Body fat percentage, measuring; Body measurements, recording; Cronometer.com; Preparing for MMT; Supplies rationale for, 26

starting. See Starting MMT

staying abreast of science, 257–258

transition to fat burning. See Transitioning to burning fat war on cancer and, xvii–xviii

Mitophagy. See Autophagy and mitophagy

MMT, benefits of. See also MMT,

over long term; Weight loss

anticancer strategy, 32–34. See also Cancer

autophagy and mitophagy, 37–38, 51, 55, 217, 248

energy levels improved, 35–36

freedom from cravings, 31–32

insulin sensitivity increased, 36

mental clarity, 30–31

microbiome changes, 34. See also Microbiome, health of mitochondrial biogenesis, 38, 42, 237, 244, 248

reducing inflammation. See Inflammation

targeting root causes of disease, 26–30

MMT, over long term, 195–211

about: overview of, 195–196

chronic conditions and, 202

energy level and, 200

fat adapted definition, 196–198

feast-famine cycling for long-term fat burning, 229–233

hunger, cravings and, 198–200

mental and emotional component, 197–198

mental clarity and, 201

muscle mass and, 203

objective data to consider, 203–211

optimizing fat burning guidelines, 211

physiological adaptation, 196–197

staying abreast of science, 257–258

subjective data to analyze, 198–203

Mosley, Dr. Michael, 222, 224

mTOR, 37–38, 51–52, 56, 219

Multiple sclerosis (MS), 279–280

Muscle cramps, dealing with, 182

Muscle mass, 42, 203, 217, 249

Naples, Italy, Mediterranean diet and, 14–15

Nausea, dealing with, 182

Neurodegenerative diseases, 42, 65, 136, 253, 280

Nonalcoholic fatty liver disease (NAFLD), 280–282

Nutrient-Dense Smoothie Recipe, 184–185

Nutrition

American food in early 1900s and, 10–12

food additives and, 12–13

guidelines decimating public health, 16–20

saturated fat as enemy and. See Fats, saturated

synthetic fertilizers (Roundup, etc.) and, 12, 13–14

Nutritionists, certification course for, 192

Nuts and seeds, 102–105, 289–300

about: daily intake, 102–103;

freshness of, 102; MMT-friendly

to stock, 102–103, 104–105, 143;

nutrient levels chart, 300; omega-6

fats precaution, 102, 103–104;

roasting, 103

almonds, 298–299, 300

black cumin seed, 292–293, 300

black sesame seeds, 290, 300

Brazil nuts, 297–298, 300

cacao powder, nibs, and butter, 289–290, 300

chia seeds, 292, 300

flax seeds, 291, 300

macadamia nuts, 296–297, 300

pecans, 297, 300

psyllium seed husks, 81, 295–296, 300

pumpkin seeds, 294–295, 300

sunflower seeds, 293–294, 300

Obesity

arthritis and, 268

body fat percent guidelines, 126

cancer risk and, 18

exercise and, 187–188

fasting benefits, 214–216

GERD and, 276

heart disease and, 18

how MMT helps, 282–283

iron levels in blood and, 63–64

leptin levels and, 55–56

low-fat diets and, 18

other diseases associated with, 282

rising rates of, 18, 282

waist size and, 125–126

The Obesity Code (Fung), 214

Objections to MMT, handling, 137–140

Oils. See also Olives and olive oil

coconut, 85

cooking with, 86

cottonseed history, 10–11

fats and, to stock/use, 145

glyphosate in, 13–14, 84, 274

historical perspective in America, 10–11

MCT, 85–87

polyunsaturated fatty acids (PUFAs), 10–11, 21

Olives and olive oil, 90–92, 144, 145, 165

Omega-3 fats

inflammation and, 37

ratio of omega-6s and, 37, 84, 103–104, 146–147, 206–207, 268

sources of, 29, 93, 94, 101, 144, 291, 292

sun exposure and, 242

Omega-6 fats

inflammation and, 36–37

intake precaution, 103–104, 156

linoleic acid precautions, 22, 103–104

ratio of omega-3s and, 37, 84, 103–104, 146–147, 206–207, 268

rise in consumption of, 11

traumatic brain injury and, 284

On-ramps

about: choosing your starting point, 157–159; factors to consider, 158–159

#1: Ease In, 159–162

#2: Dive In, 162–165

#3: Jump-Start with Water Fast, 165–167

sample eating plans, 161–162, 164–165

1-day fast, 223

Online resources, 260–261

Osteoporosis, 66, 91, 188, 275

Oxidative phosphorylation, 5–6

Pain, chronic, 273–275

Paleo diet, MMT vs., 28–29, 152, 154, 158

Pantry and fridge, MMT-friendly foods to stock, 141–145

Pantry and fridge, removing temptations from, 145, 190

Parkinson’s disease, 7, 65, 220

Pathogens, excess iron and, 63

Peak Fasting, 224–225

Polyunsaturated fatty acids (PUFAs), 10–11, 21

Pompa, Dr. Dan, 173–174, 221, 232, 234, 322–323

Potassium, 87–88, 168, 208, 298

Potassium-sodium ratio, 88, 207–208

Preparing for MMT, 109–140

about: overview of, 109

adjusting your mind-set, 134

baseline lab tests, 116–119

conditions requiring oversight (medical/nutritional) during transition to MMT, 136

handling objections to MMT, 137–140

looping doctors in, 135–140

optional, but recommended blood tests, 119–120

recording body measurements. See Body fat percentage, measuring; Body measurements, recording

supplies to buy. See Supplies

tracking food intake. See Cronometer.com

Protein

Atkins diet and, 27

calculating amount to eat, 152–153, 211

calorie restriction and, 48–50

to eat, 92–99. See also Seafood

excess, effects of, 47–48, 56–57

getting required amount, 153

high glucose readings and, 179–180 leptin and, 55–56. See also Leptin and leptin receptors

max amount per meal, 211

MMT-friendly, 143

mTOR and, 51–57

Paleo diet and, 28–29

paradox overview, 47–48

Psyllium, 81, 295–296, 300

Rapamycin. See Mechanistic target of rapamycin (mTOR)

Reactive oxygen species (ROS)

balancing amount of, 8–9, 41

cancer cells and, 8, 32, 41

health and amount of, 7–8, 30, 36, 76, 238

MMT and, 30, 36

stress and, 244

ubiquinol mopping up, 252

what they are, 6

Resources

books, 259–260

cookbooks, 260

online, 260–261

supplies, 261–262

ROS. See Reactive oxygen species (ROS)

Rosedale, Dr. Ron, xv–xvi, xvii, 35, 47, 53–57, 320

Roundup herbicide, 12, 13–14, 100

Sample meal plans. See Eating plans

Saturated fats. See Fats, saturated

Sauna, infrared, 242–244

Scale, digital food, 115–116

Seafood, 93–99

to avoid, 94, 98–99

buying strategies, 95–99

“fake,” 95

mercury, other contaminants and, 93, 97–99, 119

MMT guidelines, 93–99

omega-3 fatty acids and, 93, 207

Paleo diet and, 29

Seizure disorder, 137, 160, 271–272

Self-eating. See Autophagy and mitophagy

Seyfried, Dr. Thomas, xix, 33, 44, 272, 321

Side effects

brain fog, 182

broth for, 170, 181–182

challenges beyond, 188–192

constipation, 183–184

dehydration, 169–170, 181–182

diving in to MMT and, 162

easing in to avoid, 159

fatigue, 183

heart palpitations, 183

muscle cramps, 182

nausea, 182

Nutrient-Dense Smoothie Recipe for, 184–185

Skin calipers, 122

Skulpt/EIM, 123–124

Sleep

avoiding eating before bed, 225–226

fatigue side effect and, 183

high glucose readings and, 180

issues, treating with feast-famine cycling, 234–236

Smoothie, breakfast ideas, 161, 165

Smoothie, Nutrient-Dense Smoothie Recipe, 184–185

Snacks, to stock, 144, 168–169

Sodium, 140, 169, 181, 222

Sodium-potassium ratio, 88, 207–208

Sorbitol, 82

Starting MMT, 141–174. See also

On-ramps; Preparing for MMT

carb intake and, 154–156

checklist, 172–173

digestion precaution, 157

fat intake and, 156–157

getting sugar out of diet, 147–151

Jessica’s story, 173–174

learning to read labels, 146–147

protein intake and, 152–153

stocking MMT-friendly foods, 141–145

tips for success, 167–172

Stevia, 83, 145

Structured water, 255–256

Sugar. See also Carbohydrates

alcohols, 82–83

cold turkey purge of, 151

free radical balance and, 19

getting out of diet, 147–151

heart disease and, 271

hidden, to avoid, 147, 150

inflammation and, 36

mental clarity and, 30–31

safe alternatives, 81–83

why it’s difficult to remove from diet, 147–149

Sunlight, 241–242, 245

Supplements, for mitochondrial health, 250–256

Supplies, 110–116

about: summary/overview of, 261–262

digital food scale, 115–116

glucose monitoring, 110–111

ketone monitoring, 111–115

lancets and lancet-holding device, 115

measuring spoons, 116

Sweeteners, 81–83, 145. See also Sugar

Tracking food intake.

See Cronometer.com

Transitioning to burning fat, 175–194.

See also Preparing for MMT; Starting MMT

about: overview of, 175

age and, 177–178

case study example, 193–194

celebrations/parties and, 191

challenges to face, 188–192

cravings during, 176–177, 181, 186, 194

environment and, 190

exercise and, 187–188

fasting periods benefitting, 180. See also Fasting

glucose readings to gauge progress, 178–180

glycogen stores and, 123, 176–177

handling side effects. See Side effects

high glucose readings and, 179–180

managing emotions and, 185–187

meal size and, 180–181

metabolic changes, 176–178

newness of diet and, 190

smoothness of transition, 177–178

social pressures and, 189–190

travel challenges, 190–191

variety of foods and, 188–189

Traumatic brain injury, 283–285

Triglycerides, 55, 85, 119, 176, 209–210, 266, 269, 271, 281

Tripping Over the Truth (Christofferson), xvii, 53, 325

2- to 3-day water fast, 222

Type 2 diabetes. See also Insulin

Alzheimer’s disease and, 31, 265

“bronze” diabetes, 67, 69

carb intake and, 53, 154

case study illustrating reversal of, 58–59

diet and fasting to reverse, 53–54, 58–59, 130–131, 222, 227

glucose monitoring and, 110–111

how MMT helps, 285–287

increasing diagnoses of, 18, 285

iron levels in blood and, 64, 67, 69

ketoacidosis and, 27, 39–41

Laron syndrome and, 50

leptin levels and. See Leptin and leptin receptors

low-carb, high-fat diet for, 53–54, 58–59

obesity and, 282–283

“Type 3 diabetes,” 31, 265

Ubiquinol, 252–253

Urine test, to monitor ketones, 112, 211, 261

Varady, Dr. Krista, 223

Variety, importance of, 231–232, 233

Vegetables

to add back when fat adapted, 78, 143

fiber benefits and functions. See Fiber

MMT-friendly, 77–78, 142–143

Vitamin A, 23, 88, 101

Vitamin B (various), 87, 102, 201, 275, 289, 293, 296

Vitamin C, 8, 71, 88, 253

Vitamin D, 116, 117–118, 133, 241, 242, 280

Vitamin E, 8, 87, 88, 253, 293

Vitamin K2, 170, 182

Waist size, 125

Walking, 187–188

Water, drinking. See Hydrating yourself

Water fast, 2- to 3-day, 222

Water Fast on-ramp, 165–167

Water, structured, 255–256

Weight

checking, daily routine, 126

starting, recording, 126

tracking over time, 204–205

Weight loss

Atkins diet and, 27

avocado benefits, 87

burning fat and, 204–205

Jessica’s story, 173–174

metabolism changes and, 176–178

MMT and tracking, 204–205

not wanting, MMT and, 138–139

rapid, getting started on MMT and, 159, 162–163, 165–166

recording weight and, 126, 204–205

without deprivation, 35

X-ray absorptiometry, dual-energy (DEXA), 124–125

Xylitol, 82–83, 145