INDEX

A

acne, 83
activated charcoal, 203
acute brain injury, 49
acute inflammation, 16–17
ACV (apple cider vinegar), 149–150, 169, 179
ADD, 50
addictions, 141
adenosine, 148
ADHD, 50, 56
adiponectin, 120–121
adrenal glands, 200
adrenaline (epinephrine), 101–102, 163
affirmations, 136, 182
African mango, 151
aging process, 37–38, 41, 83, 94, 98–99
Akkermansia, 34–35
aldehydes, 85
all-day-eating myth, 22–24
ALS/Lou Gehrig’s disease, 49
alternative sweeteners, 89
Alzheimer’s disease
environmental toxins and, 63
ketones and, 83–84
processed foods and, 57
process of, 30, 31, 34, 48–49
sleep deprivation and, 74
statistics, 50
amino acid count, 128–131
amino acids, 32
Anatomy of an Illness (Cousins), 137, 143
antibiotic-free foods, 130
antibiotics, 122
antioxidants, 32, 91, 125, 156
anxiety, hormone levels and, 116
Apeel, 110–111
Apollo Neuro, 160
apple cider vinegar (ACV), 149–150, 169, 179
The Art of Living (Proctor), 138
atherosclerotic plaques, 117
autism spectrum disorders, 49, 63, 84
autoimmune conditions, 38–39, 59
autophagy. See repair pathway
autophagy fasting, 184, 188–189
avocados and avocado oil, 88, 108, 117, 120, 121

B

babies, 81, 102
baby elephants, 259–260
Barker, Joel, 135
BAT (brown adipose tissue), 102–103, 153, 162–163
BCAAs (branched-chain amino acids), 129
BDNF (brain-derived neurotrophic factor), 100
beans. See legumes
Beecher, Henry, 137
belief systems, 136–137, 139. See also power of thought
berries. See fruits and berries
The Biggest Loser (TV show), 19–20
Big Pharma, 53–54
bile and bile acids, 89, 90
binders, 203
biohacks, 145–169
free biohacks, 165–169
hormesis biohacks, 160–165
inflammation-lowering devices, 159–165
overview, 145–146, 169
progress-tracking devices, 157–160
supplements as, 146–157
for 30-Day Metabolic Freedom Reset, 183, 193–200
Biology of Belief, 134
birth control pill, 122
Bisphenol A (BPA), 61, 62, 64
bitter foods, 91–92
bitter-rich foods, 67
bloating, 40
blood sugar level, 45–46. See also insulin
biohacks for, 147, 149–150, 157, 167–169
burning sugar, 44–45 (See also sugar burning)
hormones and, 120–121
ketones and, 83, 84, 89
liver health and, 89
measuring, 195–196
metabolic syndrome and, 113
post-meal glucose response, 106–108, 123
sleep deprivation and, 71–72
stability of, 24
tips for decreasing, 196–200
BPA (Bisphenol A), 61, 62, 64
brain-derived neurotrophic factor (BDNF), 100
brain disorders, 48–50, 57, 63, 64, 74, 83–84. See also Alzheimer’s disease
brain fog, 17, 33, 40, 50, 59, 97–98
brain health, 56, 59, 99–100
brain neurons, 33–34, 48–50, 100, 155–156
BrainTap, 159
branched-chain amino acids (BCAAs), 129
breakfast recipes, 205–220
Bacon Deviled Eggs, 213
Breakfast Casserole, 211
Broccoli Frittata, 205–206
Buffalo Chicken Egg Muffins, 214
Chicken Sausage Egg Wraps, 217–218
Egg and Prosciutto Cups, 209
High-Protein Breakfast Pizza, 210
Keto Crustless Quiche, 212
for metabolic flex days, 249–250
Mushroom Scrambled Eggs with Mâche Salad, 219–220
Poached Eggs and Zucchini Fritters, 218–219
Poached Eggs with Hollandaise and Asparagus, 215
Rainbow Veggie and Bacon Breakfast Hash, 216–217
Scrambled Egg Taco Bowls, 208–209
Taco Omelette, 206–207
Turkey Sausage Meatballs and Eggs, 207–208
breast milk, 81
brown adipose tissue (BAT), 102–103, 153, 162–163
burning sugar. See sugar burning

C

calories, 19–22, 48, 101
cancer
flexible metabolism for preventing, 36–37
fuel for, 50–51, 84
ketones and, 50–51, 84
seed oils and, 85
sleep and, 74–75
sugar burning and, 50–51
caprylic acid (C8) MCT oil, 149
capsaicin, 154–155
carbohydrates
biohacks when eating, 150, 168–169
fermentation and, 123
ketosis and, 87, 88
for metabolic flex days, 180–181
metabolism myths, 24–25
post-meal glucose response, 107, 108
processed foods and, 58
processing of, 20, 21
30-Day Metabolic Freedom Reset intake of, 175, 180–181, 197
castor oil, 67, 199
catechins, 152
cell danger response (CDR), 33, 156
cell membrane, 16–17, 18, 19, 32, 38, 47, 83
cells. See also mitochondria
cellular communication, 14, 19
fasting benefits for, 94
fat loss paradigm and, 14–17
inflammation and, 15–17, 18, 19, 56–57
ketones and, 82
lifespan of, 15
melatonin and, 155–156
repair and growth pathways for, 30–31, 40
sugar burning and, 47
The Cellular Healing Diet (Pompa), 127
CFS (chronic fatigue and chronic fatigue syndrome), 90
CGM (continuous glucose monitor), 157, 195
chemicals, 176–177
chicken. See meat (unprocessed)
Child, Julia, 91
chlorogenic acid (CGA), 146–147
choleresis, 89
cholesterol levels, 113, 116–117
chronic fatigue and chronic fatigue syndrome (CFS), 90
chronic inflammation, 16–17
The Circadian Code, 76–77
circadian rhythm, 37, 74–75, 76–77, 159, 161
CLA (conjugated linoleic acid), 154
Coelho, Paulo, 260
coffee, 91, 146–148, 187–188
coffee enemas, 67, 199
cold exposure, 162–164
cold-pressed oils, 86
cold therapy, 183
Coleus forskohlii plant, 153
community support, 173–174, 181
conjugated linoleic acid (CLA), 154
constipation, 40
continuous glucose monitor (CGM), 157, 195
conventional diets. See “lose weight to get healthy” approach
cortisol, 72, 73, 76, 138, 143–144, 148, 198
Cousins, Norman, 137, 143
COVID-19, melatonin for, 156
COVID survivor vs. thriver, 136
“crabs in a bucket” story, 144
cryotherapy, 162–163
curfew for coffee, 148
cybernetic instruments, 134–135, 136

D

daily trivia, 141
dairy products, 124, 129, 130, 152
dementia, 57, 63. See also Alzheimer’s disease
depression, 50, 56, 116
detoxification
coffee for, 146–147
of environmental toxins, 64, 66–67
for flexible metabolism, 39–40
heat therapy for, 164
for liver health, 199
opening detox pathways, 202–203
sleep deprivation and, 73–74
symptoms of, 201–203
diabetes. See also insulin
brain disorders and, 49
cancer risk and, 36
cost of, 54
development of, 45–46
diagnosis of, 46
environmental toxins and, 63, 65
pain-to-purpose message on, 6–7
processed foods and, 54, 56
sleep deprivation and, 70, 71–72, 73, 75
statistics, 4–5
treatment, 6, 46
“type 3,” 48
understanding the cause, 7–8
diabetogens, 65, 176
diarrhea, 40
diets. See “lose weight to get healthy” approach
diet variation, 127–128
digestion, 22–24, 34, 96–99, 149. See also gut microbiome
digestive tonics, 91
DiNicolantonio, James, 56
dinner recipes, 235–248
Chicken Skewers with Zucchini and Bell Peppers, 239
Cod and Bacon Soup, 236
Crispy Fish and Tartar Sauce, 241
Keto Beef Stroganoff, 246
Keto Chicken Piccata, 238
Keto Fish Chowder, 243
Keto Texas Chili, 245
for metabolic flex days, 255–257
Oregano-Mustard Salmon with Broccoli, 240
Poached Chicken Breast with Creamy Basil Sauce and Asparagus, 244
Saucy Beef and Mushroom Stew, 237
Skillet Chicken Fajitas, 242
Slow-Cooked Lemon-Herb Chicken and Carrots, 235
Thai Red Curry Chicken Skewers and Salad, 247–248
Dispenza, Joe, 138
Dossey, Larry, 141
Down syndrome, 49
dry brushing, 202
Duchenne muscular dystrophy, 49
Dyer, Wayne, 2, 3, 136
dysbiosis, 104
dysfunction. See metabolic problems

E

earthing (grounding), 165–166, 183
Edipeel, 111
efficient metabolism, 101–104
EGCG (epigallocatechin gallate), 152
eggs, 108, 120, 129, 130
electrolytes, 179, 201
elephants, 259–260
emotional impacts, for paradigm changes, 135
endocrine disruptors, 61, 62, 63, 64, 65, 116
endorphins, 143
endotoxemia, 96–97
energy diversion, 34
environment (personal), 137, 144, 173–174, 181–182
environmental toxins, 61–67
detoxifying, 64, 66–67
endocrine disruptors, 61, 62, 63, 64, 65
glyphosate, 63–64
as gut disruptor, 122
sources, 62
30-Day Metabolic Freedom Reset and, 200
toxic obesogens, 65–66
Epel, Elissa S., 140
epigallocatechin gallate (EGCG), 152
epigenetics, 38, 82, 134
epilepsy, 83
epinephrine (adrenaline), 101–102, 163
epsom salt bath, 203
erectile dysfunction, 116
erythromelalgia (Mitchell’s disease), 38, 39
essential oils, 199
estrogen, 115–118
estrogen dominance, 116
exercise/sleep trade-off, 69–70, 73

F

faith, 138
Fasano, Alessio, 58
fasted state, 35–36
fasting, 93–104
adaptation and, 35–36
advanced fasting reset, 193
aging process and, 37
benefits of, 94–104
“break a fast,” 187
for cancer prevention, 37
for detoxification, 31, 40
estrogen balance and, 116
for gut health, 34–35
hormetic zone for, 30
hunger and, 200–201
for metabolic flex days, 192
for neuron repair, 33–34
overview, 93–94, 104
for 30-Day Metabolic Freedom Reset, 93–94, 184–185, 187, 188–189, 190
types of, 184
fasting blood sugar, 45–46
fat (dietary)
coffee additions, 188
as fuel source, 46–47
for healthy cooking, 88
hormone-supporting, 116, 117–118, 121
polyunsaturated fats, 56 (See also seed oils)
post-meal glucose response, 107, 108
processing myths, 24–25
processing of, 21, 23–24, 48
toxins and, 39–40
2/2/2 rule for, 177–179
fat burning, 40, 81–82. See also ketones and ketosis
fatigue, 40, 90, 116
fat loss paradigm, 13–26
cells and, 14–17
cellular basis for, 18
inflammation and, 15–17, 18
myths, 18–26 (See also “lose weight to get healthy” approach)
overview, 13–14, 26
symptoms as body’s check-engine light, 17–18
fat loss supplements. See supplements
“fat-loving” (lipophilic) chemicals, 65–66
fat storage
fructose and, 57
processed foods and, 58
tapping into, 93–104 (See also fasting)
fatty liver syndrome, 23, 57, 84
FDA (Food and Drug Administration), 109–110
fear, nocebo effect and, 138
fecal microbiota transplantation (FMT), 21
fed state, 35–36
fermented foods, 122–124
fiber, 108–109, 124, 127
fish, 117, 120, 121, 129, 130, 152
flexible metabolism, 27–41
author’s personal experience, 39
conditions supported by, 35–40
healing benefits of, 28–35
overview, 27–28, 41
FMT (fecal microbiota transplantation), 21
Food and Drug Administration (FDA), 109–110
food sequencing, 168–169
foods (metabolic-boosting). See also specific types of food
author’s journey to metabolic health, 2–3
gut-supporting foods, 121–126
hormone-supporting foods, 115–121
key factors for choosing, 106–109, 127–131
overview, 105, 114–115
foods to avoid (unhealthy for metabolism), 109–114. See also specific types of food
Forever Strong (Lyon), 128
forskolin extract, 153
free radicals, 24, 82, 165–166
freezer metaphor, 46–47
frequency of thoughts, 134
fructose, 21, 57–58. See also high fructose corn syrup
fruit juices, 57, 108–109
fruits and berries, 108–109
coating (unsafe), 110–111
environmental toxins and, 64
gut-supporting, 124, 125, 126
for metabolic flex days, 180–181, 192
metabolism-supporting, 118, 120
for 30-Day Metabolic Freedom Reset, 187
fulvic minerals, 64
Fung, Jason, 46

G

Garcinia cambogia, 154
gene expression, 82, 83
“Generally Recognized as Safe” (GRAS), 109–110
genetics, 14, 17, 38–39, 82. See also epigenetics
ghrelin, 71, 72–73, 104, 113, 198, 200–201
gluconeogenesis, 24–25
glucose
brain fuel, 34
cancer and, 84
as cancer fuel, 50–51
liver health and, 89
muscles and, 129–130
processing myths, 24–25
processing of, 20, 48 (See also sugar burning)
glycemic index, 106
glycogen, 35, 46–47
glymphatic system, 73–74
glyphosate, 63–64
GMO foods, 64
goals, 134–135, 141–143
Goldhamer, Alan, 95–96
grains of paradise, 153
GRAS (“Generally Recognized as Safe”), 109–110
gratitude (vitamin G), 138–140, 182–183
grazing myth, 22–24
green tea leaf extract, 152
Grootveld, Martin, 85
grounding (earthing), 165–166, 183
growth hormone, 36, 73, 82, 103
growth pathway, 31. See also mTOR
gut disruptors, 122
gut microbiome
bile acids and, 90
environmental toxins and, 63
fasting and, 98–99, 102, 103–104
for flexible metabolism, 34–35, 38–39
foods that rebuild, 121–126
ketones and, 83
leaky gut syndrome, 23
melatonin and, 155
obesity study on, 21
processed foods and, 58–59
gut-repair fast, 184
gut-supporting foods, 121–126

H

hacks. See biohacks
HCA (hydroxycitric acid), 154
healthcare system, 53–54
healthy lifestyle, defined, 5
heart attacks, 116–117, 141
heat therapy, 164–165, 183, 199
heavy metals (super toxins), 63, 66
Heinlein, Robert, 141
herbs. See spices and herbs
Herrick, James, 117
HFCS (high fructose corn syrup), 57, 58, 112–114, 176
high blood pressure (hypertension), 55, 84, 95–96, 107–108, 113, 147, 166
high fructose corn syrup (HFCS), 57, 58, 112–114, 176
Hippocrates, 58
Holt, Susanna, 129
hormesis, 28–30, 37, 39, 160–165. See also 30-Day Metabolic Freedom Reset
hormetic zone, 93
hormones. See also specific hormones
environmental toxins and, 61, 62, 63, 64, 65
fasting and, 101–102
fat-burning and, 21
foods that support, 115–121
high fructose corn syrup and, 113
insulin, 36 (See also insulin)
seed oils and, 57
sleep deprivation and, 71–73, 76
hot baths, 164
hot dogs, 111
Howard, Vernon, 260
Huberman, Andrew, 163
humic minerals, 64
hunger while fasting, 200–201
Huntington’s chorea, 49
hydroxycitric acid (HCA), 154
hyperlipidemia, 83
hypertension (high blood pressure), 55, 84, 95–96, 107–108, 147, 166
hypothyroidism, 90

I

IF (intermittent fasting)
IgA, 138
immune system, 36, 75, 90, 97
Inchauspé, Jessie, 168–169
index of mitochondrial health (MHI), 140
infants, 81, 102
inflammation
anti-inflammatory foods, 125
anti-inflammatory supplements, 147, 155–156
biohacking devices for lowering, 159–165
cells and, 15–17, 18, 19, 56–57
environmental toxins and, 66
grounding for, 166
high fructose corn syrup and, 113
ketones and, 82, 83
leaky gut syndrome and, 23, 58–59
obesogens and, 86–87
post-meal endotoxin response, 97
seed oils and, 84–86
thoughts and, 134, 138–140
infrared saunas, 199, 202
infrared therapy, 164
ingredient lists, 108–109
inHarmony meditation cushion, 160
insomnia, 70. See also sleep deprivation
insulin
biohacks for, 150, 167–169
brain disorders and, 48–50
cancer and, 36–37, 51
chronic elevated levels, effects of, 45–47
diabetes and, 7–8
fat loss paradigm, 21
function of, 24, 45, 48
as growth hormone, 36
ketones and, 83
muscle mass and, 103
post-meal glucose response, 106–108, 123
processed foods and, 58
sleep deprivation and, 71–72, 73
uric acid and, 57
insulinogenic foods, 108–109
intermittent fasting (IF)
benefits of, 94–104
cancer prevention and, 37
for detoxification, 40
duration, 184
estrogen balance and, 116
for gut health, 34–35
measuring blood sugar and ketones during, 195–196
for 30-Day Metabolic Freedom Reset, 93–94, 187
intestinal permeability (leaky gut syndrome), 23, 58–59, 97, 104
intestinal stem cells, 98–99
isoleucine, 129

J

Johnson, Richard, 57

K

keto-flexing (metabolic flexing days), 180–181, 190–192. See also metabolic flex day recipes
“keto flu,” 201–203
Keto Kamp cocktail, 179, 201
ketones and ketosis (keto)
aging process and, 37
benefits of, 82, 83–84
brain fuel, 34, 49
brain function and, 49–50
cancer and, 50–51, 84
carbohydrate intake during, 87, 88
epigenetics and, 82
foods to add during, 87–89
foods to avoid during, 84–87
hormetic zone for, 30
liver health and, 84, 89–92
measuring, 195–196
mechanism of action, 83
as a metabolic process, 48, 81–92
overview, 81–82, 92
Keys, Ancel, 116
Kiefer, Florian W., 163

L

Langer, Ellen, 142–143
late-night snacking, 75, 76, 77, 159
laughter as healing, 143–144
L-carnitine, 151–152
leaky gut syndrome (intestinal permeability), 23, 58–59, 97, 104
lean muscle amino acid food, 128–131
lean muscle mass, 102, 103
legumes, 117, 118, 125, 127
leptin, 20, 56, 71, 72–73, 104, 113
leucine, 129
Lieurance, John, 155
lifespan, 75, 101, 140
light exposure, 74–75
linoleic acid, 56–57. See also seed oils
lipophilic (“fat-loving”) chemicals, 65–66
Lipton, Bruce, 17, 134
liver
coffee for liver health, 146–147
fatty liver syndrome, 23
ketones and, 84, 89–92
leaky gut syndrome and, 23
sugar storage in, 46
30-Day Metabolic Freedom Reset recommendations for, 198–199
longevity, 75, 101, 140
“lose weight to get healthy” approach, 18–26
calories in vs. calories out, 19–22
carbohydrates for fat-burning, 24–25
one-size-fits-all, 25
overview, 18–19
small-meals myth, 22–24, 36
will power and, 25–26
Lou Gehrig’s disease, 49
lunch recipes, 221–234
Beef Kofta with Greek Salad and Tzatziki, 227–228
Burgers on Iceberg Lettuce Buns, 226
Chicken Shirataki Noodle Soup, 223
Chipotle Salmon with Cilantro-Lime Slaw, 230–231
Lamb Burgers with Tzatziki, 229–230
Meatloaf Muffins and Rutabaga Mash, 231–232
for metabolic flex days, 251–254
Pasta Carbonara, 233–234
Rainbow Chicken Vegetable Salad, 224
Salmon Cakes and Iceberg Salad, 221–222
Shirataki Fried Rice, 225
Smoked Mackerel Dip, 228
Tamari-Sesame Beef Lettuce Wraps, 222–223
Warm Bacon, Egg, and Asparagus Salad, 232–233
lymphatic drainage techniques, 67
lymph massage, 202
Lyon, Gabrielle, 128, 129

M

Malabar tamarind, 154
Maltz, Maxwell, 134
mass-induced hypnosis, 137
MCT oil, 149
meal pairing, 168–169
meal-skipping, 188–189
meat (processed), 111
meat (unprocessed), 120, 129, 130, 152
mechanistic target of rapamycin. See mTOR
meditation cushion, 160
medium roast coffee, 147–148
melatonin, 74–75, 76, 155–157
Melatonin (Lieurance), 155
metabolic fasting, 184, 190
metabolic flex days, 180–181
metabolic flex day recipes (breakfast)
Egg and Squash-Stuffed Bell Peppers, 250
Egg White and Vegetable Breakfast Skillet, 249
metabolic flex day recipes (dinner)
Chicken and Vegetable Stir-Fry, 255
Chipotle-Dusted Cod and Zesty Lime Slaw, 257
Lemony Cod and Vegetable Bake, 256
metabolic flex day recipes (lunch)
Buffalo Chicken Soup, 252–253
Keto Minestrone Soup, 253–254
Thai-Inspired Steak Salad, 251–252
metabolic freedom
author’s broken metabolism, 1–2, 13, 39
author’s journey to metabolic health, 2–3, 13, 39, 259
benefits of, 27–41 (See also flexible metabolism)
conclusions, 259–260
cracking the metabolic code, 3–4
glossary of terms, 261–263
pain-to-purpose message, 6–7
science and art of, 8–10 (See also metabolic solutions)
sickening health statistics, 4–5, 27
understanding the cause, 7–8 (See also metabolic problems)
metabolic problems
author’s broken metabolism, 1–2, 13, 39
environmental toxins, 61–67
fat, 13–26 (See also fat loss paradigm)
misunderstandings, 27
overview, 9
processed foods, 53–59
sickening health statistics, 4–5, 27
sleep deprivation and, 69–77
sugar, 43–51 (See also sugar burning)
metabolic solutions
author’s journey to metabolic health, 13, 39
cutting-edge biohacks, 145–169 (See also biohacks)
fasting fix, 93–104 (See also fasting)
foods that support metabolism, 105–109, 114–131 (See also foods; ketones and ketosis)
foods to avoid, 109–114
keto as the answer, 81–92
overview, 9–10
power of thought, 133–144 (See also power of thought)
recipes, 205–257 (See also recipes)
resetting your metabolism, 171–203 (See also 30-Day Metabolic Freedom Reset)
metabolic syndrome, 113
microbiome swarming, 155
microplastics, 62
migraines, 90
minerals, 32, 63, 64, 201
Mitchell’s disease (erythromelalgia), 38, 39
mitochondria
aging process and, 37
autoimmune conditions and, 38
biohacks for, 149, 151, 155, 161
of brain neurons, 34, 49
environmental toxins and, 63
gratitude and, 140
high fructose corn syrup and, 112
ketones and, 82
mitochondrial health index (MHI), 140
processed foods and, 57–58
sugar burning and, 4, 48
support for, 31–33
mitochondrial uncoupling, 149
mTOR (growth pathway)
cancer and, 36, 37
fat loss paradigm and, 21
foods that support, 130–131
overview, 31
multiple sclerosis, 49
Muntner, Paul, 95
muscle (lean), 102, 103–104
muscle mass, 46, 119, 128–131
myths. See “lose weight to get healthy” approach

N

Nature Wants Us to Be Fat (Johnson), 57
near-infrared light therapy, 161, 162
neuron health, 33–34, 48–50, 100, 155–156
neuropathy, 5, 6
newborn infants, 81, 102
night shift work, 74, 75
90-Minute Caffeine Rule, 148
nocebo effect, 137–138
non-GMO foods, 64, 130
non-scale victories (NSVs), 193–194
norepinephrine (noradrenaline), 163
nuts. See seeds and nuts

O

obesity
cancer risk and, 36, 37
cost of, 54
environmental toxins and, 63, 65
gut microbiota study on, 21
high fructose corn syrup and, 113
inflammation and, 16 (See also fat loss paradigm)
ketones and, 83
power of thought and, 134–135, 141
processed foods and, 54, 56, 58
sleep deprivation and, 70
statistics, 4–5
supplements for fat loss, 146–157
undermuscled state, 128–129
obesogens, 40, 65–66, 86–87, 176
oils
inflammatory, 56–57, 58, 84–86, 176
metabolism-supporting, 117–118
olives and olive oil, 88, 117, 120, 121, 126
O’Mara, Shane, 166–167
omega-6 fats, 56–57, 85, 86. See also seed oils
one-size-fits-all diets, 25
organic coffee, 147–148
organic foods, 64, 111, 130
Oura Ring, 158
oxidative stress, 4, 24, 47, 58

P

pain, 143
Panda, Sachin, 76–77
paradigm changes, 135–136
Paradigms (Barker), 135
Parkinson’s disease, 48–50, 63, 84
PCBs, 64
PCOS (polycystic ovary syndrome), 83
PEMF (pulsed electromagnetic field) mats, 165
Peskin, Brian, 84
pesticides, 63–64
pharmaceutical industry (Big Pharma), 53–54
phospholipase A2 (PLA2), 47
photobiomodulation. See red light therapy
phytoestrogens, 117
Picard, Martin, 140
PLA2 (phospholipase A2), 47
placebo effect, 136–137
plaques (atherosclerotic), 117
plastics, 61, 62, 64
polycystic ovary syndrome (PCOS), 83
polyphenol foods, 125–126
polyphenols, 148
polyunsaturated fats, 56–57. See also seed oils
Pompa, Daniel, 127
popcorn, 181
post-meal glucose response, 106–108, 123
post-meal walk, 167–168
power of thought, 133–144
aging process and, 38
as anti-inflammatory, 134, 138–139
environment and, 134, 144
freezing to death, 133–134
gratitude (vitamin G), 138–140, 182–183
laughter as healing, 143–144
lifespan and, 140
living with purpose, 141–143
mitochondrial health and, 140
nocebo effect, 137–138
overview, 134, 144
paradigm changes, 135–136
placebo effect, 136–137
self-image, 134–135, 136, 142–143, 182
prebiotic-rich foods, 124–125
probiotic-rich foods, 122–124
probiotics, 34
problems. See metabolic problems
processed foods, 53–59
disruption of metabolism by, 55–59
as gut disruptors, 122
ingredients to avoid, 108–114
marketing of, 53, 54
overview, 53–54, 176–177
30-Day Metabolic Freedom Reset recommendations, 198
processed meats, 111
Proctor, Bob, 135, 138
protein
high-protein ketogenic diet, 189–190
ketosis and, 88
lean muscle amino acid food, 128–131
meal sequencing and, 169
post-meal glucose response, 107
processing of, 20, 24–25, 36
30-Day Metabolic Freedom Reset recommendations, 178
Psycho-Cybernetics (Maltz), 134
pulsed electromagnetic field (PEMF) mats, 165
purpose, living life with, 141–143

R

RAS (reticular activating system), 139
rate of living theory, 101
Raynaud’s syndrome, 38–39
receipts, 62
recipes, 205–257
breakfast, 205–220
dinner, 235–248
lunch, 221–234
metabolic flex day breakfast recipes, 249–250
metabolic flex day dinner recipes, 255–257
metabolic flex day lunch recipes, 251–254
Recovering the Soul (Dossey), 141
red light therapy (RLT), 161–162, 183
refined foods (flours and sugars), 174–175
refrigerator metaphor, 46, 47
repair pathway (autophagy)
detoxification and, 40
fat loss paradigm and, 21
health benefits of, 30–31, 40
ketosis and, 83
30-Day Metabolic Freedom Reset phase, 188–189
repetition, on paradigm changes, 135–136
restrictive dieting. See “lose weight to get healthy” approach
reticular activating system (RAS), 139
retirement, 142
rice, 181
RLT (red light therapy), 161–162, 183
Rubner, Max, 101

S

Sabatini, David, 98
satiety, 150
satiety value, 129
saturated fats, 116
sauerkraut, 123
saunas, 164–165, 183, 199, 202
SCFAs (short-chain fatty acids), 103, 125–126
seasonal eating, 127
seed oils, 56–57, 58, 84–86, 176
seeds and nuts
bitter foods, 92
gut-supporting, 125, 126
hormone-supporting, 117, 118, 120
inflammatory seed oils (See seed oils)
lean muscle amino acid food, 129, 130
30-Day Metabolic Freedom Reset recommendations, 184
self-image, 134–135, 136, 142–143, 182
self-limiting beliefs. See “lose weight to get healthy” approach
Seneff, Stephanie, 63
“Seven Countries Study,” 116
Shanahan, Cate, 85
short-chain fatty acids (SCFAs), 103, 125–126
Sinatra, Stephen, 166
sleep deprivation, 69–77
detoxification and, 40
lifestyle and, 75–77
metabolic dysfunction and, 70–71
overview, 69–70, 77
statistics, 70
sleep hygiene, 148, 158–159, 197–198
sleep quality, 74
sleep trackers, 158
small-meals myth, 22–24, 36
snacking, 22–24, 36, 75, 76, 77, 179
solutions. See metabolic solutions
soy products, 124, 129, 130
spices and herbs, 126, 128
stem cells, 98–99
stored sugar, 46–47, 263. See also glucose
stressors
adrenal glands and, 200
autoimmune conditions and, 38–39
biohacks for, 156, 159, 160
brain health, 100
cell danger response to, 33
digestion, 23
fat loss paradigm, 23, 24
gut health and, 100, 122
hormetic stress, 28–30, 37, 39 (See also 30-Day Metabolic Freedom Reset)
inflammatory response to, 16, 21
laughter as healing, 143–144
melatonin and, 156
oxidative stress, 4, 24, 47, 58
poor sleep, 198
power of thought on, 139, 140
sleep deprivation and, 71
subconscious mind, 135
sugar. See also blood sugar level
brain function and, 56
post-meal glucose response, 106–108
processing myths, 24–25
processing of, 20, 23–24
sugar burning, 43–51
disruption of metabolism by, 45–51
overview, 43, 44–45, 51
post-meal glucose response, 108
quiz, 44
super toxins (heavy metals), 63, 66
supplements, 146–157
African mango, 151
caprylic acid (C8) MCT oil, 149
capsaicin, 154–155
coffee, 146–148
conjugated linoleic acid, 154
forskolin extract, 153
Garcinia cambogia, 154
grains of paradise, 153
green tea leaf extract, 152
L-carnitine, 151–152
melatonin, 155–157
overview, 146
vinegar and apple cider vinegar, 149–150
“survival mode,” 101
survivor vs. thriver, 136
Swanson, Nancy, 63
sweating, 202
sweeteners (alternative), 89

T

tangles of tau, 34
tea, 187–188
telomeres, 134
telos, 141
testosterone, 119–120
thermogenesis, 163
30-Day Metabolic Freedom Reset, 171–203
autophagy phase, 188–189
autophagy phase (advanced), 193
benefits of, 172–173
biohacks for, 183, 193–200
community support for, 173–174, 181–182
detox symptoms, 201–203
fasting reset (advanced), 193
fat adaptation phase, 185–188
fat adaptation phase (advanced), 193
first steps, 174–177
gratitude (vitamin G) and, 182–183
ground rules, 183–185
hunger during, 200–201
intermittent fasting and, 93–94
metabolic flexing phase, 190–192
metabolic rebuilding phase, 189–190
metabolic rebuilding phase (advanced), 193
overview, 9–10, 171–172, 183–185, 203
repair and growth pathways for, 31
success tips, 181–182
thoughts. See power of thought
thriver vs. survivor, 136
thyroid disease, 90
time-restricted feeding, 37, 77. See also intermittent fasting
Toxic Legacy (Seneff), 63
toxic obesogens, 65–66
toxins. See detoxification; environmental toxins
triglycerides, 113, 147, 149
2/2/2 rule, 177–179
type 2 diabetes. See diabetes

U

uric acid, 57, 58

V

valine, 129
values, 141–143
variation of diet, 127–128
vegetable oils, 56–57. See also seed oils
vegetables
as carbohydrate source, 87
coating (unsafe), 110–111
environmental toxins and, 64
fermented, 123, 124–125
gut-supporting, 123, 124, 126
hormone-supporting, 118, 120
lean muscle amino acid food, 130
meal sequencing and, 169
for metabolic flex days, 181, 191
30-Day Metabolic Freedom Reset recommendations, 178–179, 186–187
victim mindset, 2
vinegar and apple cider vinegar, 149–150, 169, 179
Virchow, Rudolph, 7
visceral fat, 106, 119, 150, 153, 161
vitamin D, 156–157
vitamin G (gratitude), 138–140, 182–183
vitamins, 63, 91

W

Walker, Matthew, 73–74
walking, 150, 166–168, 183
Warburg effect, 156
water fasting, 95–96
“wave” of hunger, 201
Webster, Nicholas, 37
weight-loss resistance, 35–36, 134–135
white adipose tissue, 102
WHOOP band, 158
Why We Sleep (Walker), 73–74
will power, myth of, 25–26

Y

Yilmaz, Omer, 98
You’ll See It When You Believe It (Dyer), 136
You Were Born Rich (Proctor), 138

Z

zeolite, 203
Ziglar, Zig, 134
zombie cells, 30–31