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Contents [hide]
1 Executive Summary
2 Introduction
3 Supercharge Your Brain With These Four Cognitive Fuels
4 Who Should Try This Protocol?
5 How is Ketosis Beneficial?
6 Whats Critical For This Protocol
7 Highly Recommended: These Help Us Get Into Ketosis More Easily
8 Recommended: These Help Us Get Into Ketosis More Easily
9 Recommended: Nutritional Supplements For Ketosis
10 Optional
11 Recommended For Making Ketosis Easier By Giving More Mental Energy
12 Pathways to Get Into Ketosis
13 What Can Inhibit Ketosis?
14 My Ketosis Protocol
15 Some Previous Mistakes I Made
16 Negatives to This Protocol
17 Ketosis and Cancer
18 Benefits of Caprylic Acid
Executive Summary
Heres a sample protocol. Ive given more options below for you to tinker with,
but if you just want clear and simple instructions, here you go. I think this is
simple enough and doable. You dont have to follow everything here, but its
just a sample protocol.
Morning:
Bright light device by work station. Keep it about 2 feet away and use for
2-3 hours.
Molecular hydrogen machine drink tons of water from this.
Brain Octane -1 tablespoon 2X in the morning.
Cod liver 1/2 can with some leafy greens. Cod liver powerfully thins the
blood, so be careful. See warnings below.
Rooibos + Cinnamon use liberally. Drink lots of rooibos and Stevia .
Introduction
Ive gotten into ketosis before but it didnt work out very well. This protocol is
pretty cutting-edge.
Ketosis is a state where your brain uses ketones for fuel. The most common
fuel for your brain is glucose.
Recently, I thought about what went wrong and though about how I could
change this. Ive been experimenting with a modified ketosis version for about
a month on and off.
This protocol will be updated as I do more experiments and tweak it.
This modified version solves most of the problems I had with ketosis when I
previously tried it.
I had a lot of issues with low carb diets in general, but this protocol is NOT a
low carb diet.
I dont do this protocol anymore because I need carbs. See my current regimen. I still recommend that you try this or a variation of it.
Having a small dose of these is great, but having too much is annoying for me.
My memory also starts to get worse if I take too much resistant starch for too
long.
Ketosis has many health benefits. There are few main conditions that Id recommend this ketosis protocol for.
Getting into ketosis a few days a week can help even healthy people enhance
cognitive performance.
http://www.ncbi.nlm.nih.gov/pmc/articles
/PMC3735349/
you want good bowels and the nutrients they contain then you must consume them. If you follow the recommendations below, you should be fine
with leafy greens.
You can also use strong MCT oil, which has over 65-77% caprylic acid or
weaker MCT oil with 50-65% Caprylic acid. However, I get better effects from
brain octane/caprylic acid.
Optional
Slippery elm 5g to soothe the stomach. Potassium, tea and brain octane
are hard on the stomach.
Lysine -this is a strictly ketogenic amino acid (R). Tastes horrible. Leucine is
also strictly ketogenic (R), but it potently activates mTOR, which can inhibit
ketogenesis. Dont take lysine if you want to seriously inhibit mTOR. Lysine
is also good because its used to make carnitine. (R)
Red Yeast Rice Statins are an HMG CoA reductase inhibitor. This is the
enzyme that takes the fuel'(substrate) HMG CoA and uses it to create
cholesterol. HMG CoA can also be used for making ketones (via HMG CoA
Lyase). If we inhibit the cholesterol synthesis pathway, well allow more fuel
for ketones.
Pterostilbene good at lowering blood glucose levels.
These dont actually help you get into ketosis, but it could make the process
more tolerable.
Bright light device this is stimulating, though it probably has more to do
with increasing orexin.
Nutritional Yeast I use this as my medium with which I put the brain octane in. I use this as my base to mix with other ingredients. Its a good
source of nutrition.
Pregnenolone Ketosis decreases some neurosteroids (R), which is supposedly good for people with epilepsy, but I would guess not for others.
Also, we create pregnenolone with cholesterol. However, the fuel used to
create cholesterol, HMG-CoA, is instead being used for ketogenesis. This
means that in theory getting ketosis will lower pregnenolone levels.
In general, we want to lower blood glucose to more easily get into ketosis. Ive
placed images below to show you how these mechanisms are working.
General pathways that help us get into ketosis:
Glut-4 translocation will decrease blood glucose.
PGC-1a (R),
AMPK (R) also decreases HMG CoA Reductase (R)
SIRT-1 (R),
SIRT-3 (R),
FGF-21 (R) Mice lacking FGF-21 have reduced levels of ketogenesis. (R)
PPARalpha (R) master transcriptional activator of ketogenic
genesMice lacking PPARa have reduced levels of ketogenesis. (R)
mTOR Inhibition (R)
Norepinephrine (R)
Glucagon increased by Hypoglycemia, Adrenaline, Acetylcholine, Arginine, Alanine, CCK.inhibited by insulin, PPARy, somatostatin,
Acetyl-CoA carboxylase inhibition (R)
Malonyl-CoA inhibition (R)
My Ketosis Protocol
My protocol is simple and its that you dont eat 3 or more hours before bed
and you dont eat ANY carbs for the first 11 hours after waking up. Even
eating coconut shreds has too many carbs for this protocol.
This combined with Brain Octane will make it very easy for you to get into ketosis.
For me, I try to wake up about 7am and go to bed at 11pm.
I dont eat after 8PM at all and I dont eat any carbs until 6 pm (on the days I do
this protocol). So its kind of like youve got a carb window. You also want to
consume most of your protein in this window.
If I feel excess energy, Ill do some push-ups or use my Pull-up bar.
At 6 pm Ill eat carbs either dried Blueberries or my carb shake. If going to
6pm is hard for you, then try to go to 2pm and work your way up to 6pm
This would be a good time to include about 50g of Hi-maize, because it will
fill you up and prevent you from overeating. It also takes about 20 hours to hit
and will therefore give you some butyrate the next day around the afternoon.
When I eat carbs, I make sure to go for a walk for about an hour and 15 minutes and this is also when I do some errands.
I may include some kombucha here to prevent the suppression of orexin,
which causes fatigue.
Whats important here that you plan your exercise regime around your carb
intake.
If youre drinking kombucha, you want to drink it around your carb intake as
well.
I find purple sweet potatoes are the least inflammatory starch/carb source.
Its on par with fresh blueberries. Chicken and tempeh are the least inflammatory proteins for me.
ketosis pretty easily, since amino acids can turn into glucose. First try without protein and then try with.
I didnt give it enough time to adapt. It takes most people a few weeks to
adapt and sometimes longer. I just wasnt willing to give it the necessary
time to adapt previously, although this protocol makes adaptation easier.
I still had inflammation when I tried it the first time years ago I still had
significant levels of inflammation. Inflammation (TNF, IL-6) makes getting
into ketosis harder.
I didnt use Hi-maize. Resistant starch is an alternative butyrate source
thats a good brain fuel. When I was having health issues, hypoglycemia
was a serious problem for me, but not anymore. Hypoglycemia is a common complaint. Hi-maize can make ketosis easier for you if you get hypoglycemic.
I didnt include Pregnenolone. Many people dont synthesize enough pregnenolone, perhaps because of inflammation, chronic stress or pain or other
reasons. Ketosis can theoretically lower pregnenolone. Being in ketosis
would be much more difficult for me without pregnenolone.
You can use Ketostrips to make sure youre getting into ketosis, but I know
when Im in it by the familiar buzz.
There was a pilot study in 10 advanced cancer patients who did a very
low-carb, ketogenic diet for 28 days.
4 of the patients continued to have progressive disease, while 5 remained stable and 1 had a partial remission.
The patients who produced more ketones saw the most improvement (R).
Another pilot trial was done with 16 people using ketosis in advanced cancer
patients. Two people died early and most of them quit early because of difficulty.
6 people completed the 12 week trial and they had improved emotional
well-being, but it generally didnt halt their disease. (R)
Its not surprising that their emotional well- being was better, because they
probably didnt exercise and ketosis improves mood.
It might be beneficial for some cancers, but the evidence thus far is not too impressive or non-existent, but to be fair the studies so far that Ive seen have
only been in advanced cancer patients.
If ketosis did reduce cancer, its probably as a result of reducing IGF-1.
energy. (R)
In a double-blind, placebo-controlled trial, caprylic acid improved cognitive
function in people with Alzheimers who werent on a low carb diet. (R)
Another smaller studied showed the same. (R)
A review of case studies similarly showed that it was able to slow the decline
in people with Alzheimers. (R)
It was able to improve performance in mouse models of ALS (R).
A case report of a 70 year old man with mild Alzheimers who used caprylic
acid for 109 days resulted in markedly improved cognition. He went from being mildly cognitive impaired to normal.
The guy went from a 23 to a 28 on a test to measure cognitive performance
(MMSE). 23 is indicative of mild impairment, while over 27 indicates normal
cognitive function. (R)
It has anti-tumor properties. (R)
My own experiments verify the capacity of caprylic acid to improve cognitive
performance and this regimen specifies how to do this in an optimal way.
ble that and have been ok, albeit there were some side effects, which is why I
scaled back.
Ive been taking this dosage for about 9 months now and I do well with it, but
its more powerful in thinning my blood than aspirin, so you must be careful.
It may seem innocuous because its a food, but its a powerful blood thinning
drug.
I also never consume the oil for this exact reason and dont take supps/drugs
that are blood thinners as well. I wouldnt take aspirin with this level of cod
liver.
For myself, I wouldnt take the dosage that I do if I was an athlete or even if I
just played intense sports.
I would be very careful if youre an athlete because injuries are more dangerous when you have thin blood. Thin blood is good for longevity, but if you get a
serious injury youre more likely die from it.
I dont know anyone who has been hurt by this dosage of cod liver (or any
dosage), so my warning are more theoretical.
You have to be responsible for your own safety and listen to your body! Im
not your doctor. This means doing your own research on safety for your specific body.
You should always treat my recommendations as more like hey this is what
Im doing right nowif you want to try it out go for it.
Images/Video
Only saw this video after the post. Seems like Attia is a big ketosis fan. His
body seems way more adapted to it then I think Ill ever be.
I get really weak from excess saturated fat and he doesnt. I cant work out in
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4010764/
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How To Do An Elemental
Diet
Just a note: Rooibos gives me insane fatigue and the most intense nausea out of anything except nicotine overdose.
Not even eating 2000 calories of butter in one go gives me half the nausea of this
Joseph M. Cohen
FEBRUARY 5, 2015 AT 6:24 PM
Interesting
ella m
JANUARY 20, 2015 AT 4:17 PM
I know that I and others have experienced aburn-out after doing ketosis for an extended time (~weeks/months). What makes your protocol safer to be practiced for
long?
Joseph M. Cohen
JANUARY 20, 2015 AT 5:46 PM
Hilary
JANUARY 9, 2015 AT 7:06 PM
Hi love your website and amazing information.I would love to know what your
thoughts are on this brain fog I have personally been experiencing. It seemed to have
came out of nowhere, I do have GI problems/ a slight gluten intolerance and reoccurring yeast infections. I have tried going on a diet of proteins and veggies, no sugar or
wheat/yeast, assuming I have candida overgrowth due to the fact that I have used antibiotics more than Id like to think about over the past 10+ years (the candida diet) it
is NOT clearing my brain fog, and almost making it worseWhat are your thoughts on
this? I am doing this in the mean time before I can get to a doctor to get tested, but still
am having a very hard time experiencing any relief from this debilitating brain fog and
am desperate for some type of a solutionAny help would be most appreciated.
Happy 2015! Hilary
Smurfed
JANUARY 3, 2015 AT 3:52 AM
I react to Rooibos.
Joseph M. Cohen
JANUARY 3, 2015 AT 8:08 AM
Rollia
DECEMBER 22, 2014 AT 8:03 PM
I have been taking following your lectin free diet + supplementing with ~20% potassium gluconate daily.
Recently I tried following the above protocol and after the 4th hour being in ketosis I
got crazy muscle cramps all over my body despite supplementing with 20% potassium
gluconate.
Did you have a similar experience? what did you do?
Joseph M. Cohen
DECEMBER 22, 2014 AT 8:17 PM
Its prob from the acidity of ketones. No cramps, but my muscles feel more fatigued?
Rollia
DECEMBER 20, 2014 AT 6:43 PM
I found that eating 4oz of cod liver (discard oil) + supplementing K2 every three days is
really thinning my blood.
What is your experience with eating 4 oz of cod daily?
Joseph M. Cohen
DECEMBER 20, 2014 AT 8:52 PM
It certainly does thin my blood by quite a bit, which is why I wouldnt go over that!
dave
DECEMBER 19, 2014 AT 1:50 AM
I am following your strict lectin free diet and together with this ketogenic diet, it appears I will be deficient on biotin and vit b5 as well as selenium, do you suggest taking a
multivitamin daily?
dave
DECEMBER 19, 2014 AT 1:52 AM
Joseph M. Cohen
DECEMBER 19, 2014 AT 9:02 AM
dave
DECEMBER 19, 2014 AT 1:24 PM
Joseph M. Cohen
DECEMBER 19, 2014 AT 1:38 PM
separately
Rollia
DECEMBER 16, 2014 AT 10:41 PM
Joseph M. Cohen
DECEMBER 17, 2014 AT 8:09 AM
dan
DECEMBER 16, 2014 AT 3:01 PM
On days you are not in ketosis , what are your main fuel sources in the morning? Glucose? Butrate? Lactate?
Lucas N
DECEMBER 14, 2014 AT 10:10 AM
Hey Joe, any cheaper replacement to Brain Octane? Cause in my country I cant get
that. Thank you!
Seb
DECEMBER 11, 2014 AT 4:21 AM
Why do you think you capric acid shouldnt be consumed along with the caprylic acid?
Why do you think MCT oil made you smell and feel like caustic and rusting iron?
Rollia
How much cod oil (as opposed to actual cod) can you take per day? Or- to put it differently how much cod oil is in 4oz of cod liver?
Smurf
DECEMBER 11, 2014 AT 7:53 AM
Can you answer this question joe? Im struggling to understand how much to take in
pill form too. I certainly will not be wanting to eat cod liver in the morning.
Thanks
Joseph M. Cohen
DECEMBER 11, 2014 AT 10:12 AM
I never tried this, but you can experiment with it on your own
Daniel Shapiro
DECEMBER 10, 2014 AT 7:21 PM
How far apart do you separate your two tbs of octane oil?
Joseph M. Cohen
DECEMBER 10, 2014 AT 8:16 PM
2 hours maybe. Sometimes I take 2 tbsp in a shot in the morning and thats it.
Ko i
DECEMBER 10, 2014 AT 5:11 PM
nice, might try it! do i need to fall into ketosis first or i just follow your schedule and i
will fall into ketosis every morning?
Joseph M. Cohen
DECEMBER 10, 2014 AT 5:13 PM
just follow
Ko i
DECEMBER 11, 2014 AT 12:57 AM
thanks!
George
DECEMBER 10, 2014 AT 10:29 AM
Hi
is there anything to substitute cod liver? I despise the taste of all kinds of liver, I cant
bring myself to eat any, especially when I wake up.
I notice you say you take it for the EPA/DHA, so could I substitute it with fish oil capsules like Life Extensions Super Omega 3?
Id be interested in giving this a go, but any kind of liver is a deal breaker for me
thanks
Joseph M. Cohen
DECEMBER 10, 2014 AT 10:39 AM
I havent tried it, but cod liver oil will work as well.
The point is to get energy from fat, but not from saturated fat. You can have Sat fat at
night.
Solomon
DECEMBER 9, 2014 AT 8:00 PM
Joe,
Great stuff.
When you say carb drink, is that the product youve been developing or is it something that anyone can put together? If the latter, what do you use?
Thnx
Joseph M. Cohen
DECEMBER 9, 2014 AT 8:13 PM
Alex
DECEMBER 9, 2014 AT 7:55 AM
Are there any contraindications? Should people with some conditions avoid going into
ketosis, or is it totally fine for everyone?
Joseph M. Cohen
DECEMBER 9, 2014 AT 11:04 AM
Jevgeni
DECEMBER 9, 2014 AT 4:26 AM
Joseph M. Cohen
DECEMBER 9, 2014 AT 11:05 AM
Nope, I discard the cod liver oil and only consume the actual liver.
Jevgeni
DECEMBER 9, 2014 AT 4:24 AM
Joseph M. Cohen
DECEMBER 9, 2014 AT 11:06 AM
dan
DECEMBER 8, 2014 AT 5:19 PM
Joseph M. Cohen
Added it
Deane Alban
DECEMBER 8, 2014 AT 4:35 PM
How in your opinion is Brain Octane different from other MCT oils? Ive been to the
Bulletproof site but dont see any thing special in the ingredients.Thanks!
Joseph M. Cohen
DECEMBER 8, 2014 AT 9:09 PM
Daniel
DECEMBER 8, 2014 AT 3:55 PM
Daniel
DECEMBER 8, 2014 AT 3:57 PM
Joseph M. Cohen
DECEMBER 8, 2014 AT 9:09 PM
Joseph M. Cohen
DECEMBER 8, 2014 AT 9:10 PM
Thx