Master Resource List
GMA/Ketogenic Diet Clip
Look at this short video by Dr. Dan Siegel: Dr. Dan Siegel
Read this article on calories: Useless Concept of Calories.
True Refuge- Tara Brach: One of your first assignments will be to read 2-3 pages/day and write 1-2 sentences in a journal.
The Magic Pill Documentary (On Netflix)
Dr. Dom and Dr. Rhonda Patrick (long but good)
Zero app to track fasting
Pizzas on frozen Cali-Flour crusts (Whole Foods) or Outer Aisle Pizza Crusts
Zoodles (fresh is best- they are pre-cut at Whole Foods) with no-sugar added marinara and olive oil/garlic oil.
Shredded (cabbage or broccoli slaw) coated with chipotle lime mayo (Primal Kitchen). Top with avocado and crumbled veggie bacon and/or other meat/condiments.
1/2 Lilly's Chocolate Bar
1/3 cup olives
1 oz macadamia nuts
1 crispy crunchy broccoli bag (Trader Joes)
Celery and 2 Tbsp nut butter
1/2 cup chopped cherry tomatoes, 1/2 cup choopped cucumber, 1 Tbsp olive oil, 1/2 Tbsp vinegar, salt, and pepper
6 Flackers and 2 Tbsp Bitchin Sauce
Pickles (as many as you want)
Steak and Salad
Taco Salad: romaine lettuce topped with 80/20 ground turkey or beef with taco spices. Add full-fat sour cream, cheese, onions, cilantro, salsa, and/or peppers/onions (sometimes found frozen).
Cauliflower Pizza/Outer Aisle Guide (Whole Foods)
Lily's Chocolate (Whole Foods)
Nightly brain dump: Before going to bed, get your thoughts and concerns out of your head - write them down in a notebook or type notes on your phone or tablet and release them from your brain. You can also keep a Gratitude Journal by writing down a list of things you are grateful for every night.
Poem by Mary Oliver, "Summer Day":
Who made the world?
Who made the swan, and the black bear?
Who made the grasshopper?
This grasshopper, I mean-
the one who has flung herself out of the grass,
the one who is eating sugar out of my hand,
who is moving her jaws back and forth instead of up and down-
who is gazing around with her enormous and complicated eyes.
Now she lifts her pale forearms and thoroughly washes her face.
Now she snaps her wings open, and floats away.
I don't know exactly what a prayer is.
I do know how to pay attention, how to fall down
into the grass, how to kneel down in the grass,
how to be idle and blessed, how to stroll through the fields,
which is what I have been doing all day.
Tell me, what else should I have done?
Doesn't everything die at last, and too soon?
Tell me, what is it you plan to do
with your one wild and precious life?
Book: Rad women by Kate Schatz
Download Headspace: This app will guide you through 10 minute meditations daily. Please try it for 10 days-morning is best. It aids in allowing space to respond not react.
Mating in Captivity- Esther Perel
DR RON HAMMER:
(therapist in Pasadena)
Integrate 3-4 WT sessions/week using Fitness Blender.
My Fitness Pal
Original Thai: Tom Yum Soup, Veggie Soup, Spicy Seafood Soup. Yum Yai Salad (use own dressing), or Mix Veggie Stir Fry (avoid corn)
Macaroni Grill: Salmon Picatta (no rice)
Summer Cafe: Veggie chorizo and eggs (no tortillas)
California Vegan Kitchen: Tandoori Chicken, Shahi Paneer, Veggie Korma, Chicken Korma, and/or Cucumber Raiti
Wagyu Meat and Grill: Salmon Salad (add avocado)
Food: bacon egg bites are great - they’re about 8g of carbs (if you made them yourself, they would be even lower carb!
Coffee: get it black or with full-fat cream; don’t get milk or sugar (too many carbs); if you want sweetness, get Erythritol/Stevia
Siri Thai: If you get the lunch special, see if you can substitute all salad instead of rice and egg roll. The better lunch options are Broccoli, Garlic Pepper, Hot Basil Leaves, Chicken Satay and Thai BBQ Chicken. The sauces may have sugar in them, so if they taste sweet, avoid them. The Waterfall Spicy Salad and Thai Spicy Salad look like they would be ok too - depending on the dressing (ask if there’s added sugar!). Tom Yum also looks like a good option! Remember, no rice or egg rolls!
Summer Buffalo: Tom Yum, Chicken Satay, Isaan Sausage, Grapow Gai w/Fried Egg (no rice). Remember, no rice or egg rolls!
Sushi: Get sashimi or look for rolls with cucumber or cabbage. Or enjoy regular sushi as your non-adherent meal. Here’s an interesting article about coconut oil + rice - you may benefit from sprinkling MCT oil on the sushi!
OTHER FOOD OPTIONS:
onda's 2019 Supplement List: https://fastlifehacks.com/dr-rhonda-patricks-supplements-list/
BCAAS: Take 2 scoops during or post exercise. These help tremendously with muscle recovery.
Ketone BHB Salts (exogenous ketones): These are optional for pre-exercise energy. You can take one scoop 15-minutes before exercise. These are exogenous ketones-your body will produce ketones but this gives you extra in the beginning.
Nuun- this electrolyte tan has zero sugar and is available Sprouts
KETO/LOW CARB SPECIFIC:
Electrolyte Supplement/Keto Vitals: Electrolyte balance is crucial. Drink 1-2 cups of bone broth/day and/or supplement with plenty of pink Himalayan sea salt (sodium, potassium, and magnesium). Take 2 Keto Vitals/day as an insurance policy. If you have any headaches or muscle cramps, we will talk about adding more. If you have runny stool, let me know- it is likely Mg.
MCT Powder: Powder is easier on the gastro system that MCT oil. I recommend starting with the powder. It also travels easily in baggies. If you want portable convenience, order the Fat Coffee Packs below instead of MCT powder.
Blood Ketone Meter: (this is optional but allows you to test your blood ketone levels). You can also use Ketone Urine Strips but note: they only work in the beginning as your body is becoming fat adapted.
Thorne Fish Oil: Take 2/day.
Thorne Multivitamin Elite: This is a grandfather vitamin. Take as directed.
probiotics, enzymes, etc.
Floramend Probiotic: Take 1-2 capsules per day consistently. Healing your gut biome is a significant factor in overall health.
Calm: This is a magnesium liquid supplement. Take it before bed as directed.
FOOD AND HEALTH RELATED ARTICLES:
SOCIAL COMMENTARY & OTHER: