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1003 Diamond Ave
South Pasadena, CA, 91030
United States

Master Resource List

Research:

BOOKS:

LONGER VIDEOS/TALKS:

ARTICLES:

VIDEOS:

APPS: 

  • Zero app to track fasting

EATING OUT:


 PLANT BASED:

Snacks:

  • 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

  • Roasted seaweed

  • 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)

LOW CARB:

  1. ESTHER PEREL: 

    • Mating in Captivity- Esther Perel

  2. DR RON HAMMER:

    (therapist in Pasadena)

    STRETCH PRO:

    • https://stretchprola.com/#menu

  3. FITNESS:

    • Integrate 3-4 WT sessions/week using Fitness Blender.

    • My Fitness Pal

    • GRUBHUB:

      • 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)

      • Starbucks:

        • 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/

  4.  SPORT SUPPLEMENTS:

    • 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.

    • Fat Coffee Packs

    • 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.

    • Collagen Peptides

    • Bone Broth Protein 

  5. MICRONUTRIENT DEFICIENCIES:

    SLEEP:

    STRESS RELIEF:

    GUT HEALTH:

    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:

    NYT ARTICLES:

    SOCIAL COMMENTARY & OTHER: