Cinnamon supplements may modestly improve blood sugar in people with type 2 diabetes whose blood sugar is not well controlled with medication. In addition, one small study found that a branded cinnamon extract reduced fasting blood sugar by an average of about 10 mg/dL in prediabetic men and women with metabolic syndrome. Keep in mind, however, that only certain varieties of cinnamon have been shown to have this effect, and long-term safety studies have not been conducted.
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Conversely, the term “ketone bodies” refers to 3 very specific molecules: acetone, acetoacetone (or acetoacetic acid), and beta-hydroxybutyrate (or beta-hydroxybutyric acid), shown below, of which only 2 are technically ketones.  (The reason beta-hydroxybutyrate, or B-OHB, is not technically a ketone is that the carbon double-bonded to the oxygen is bonded to an –OH group on one side, technically making B-OHB a carboxylic acid for anyone keeping score.)
Since then, it’s safe to say I dove down the rabbit hole. The more I learned, the more I grew tired of reading so much misinformation on the topic. While there are more thoughtful people and articles on the subject of ketosis these days (e.g., here’s a thoughtful video on ketosis and ketogenic diets from one of my most important ketosis mentors, Steve Phinney, a co-founder of Virta Health1Disclosure: I’m an investor in, and advisor to, Virta Health.), there are still pieces like the one Vox published this month, that doesn’t exactly do the topic justice.
I made this yesterday and had 3 pieces. Had another 2 for breakfast today and after a few minutes I started feeling nauseated. The nausea got worse and worse, and I ended up projectile vomiting in the bathroom. I looked it up and it’s a symptom of psyllium husk overdose. I read that the max dosage per day is around 2tsp. I had around 10 times the daily dosage in my breakfast alone… I love all of Maria’s recipes but this is just a warning to watch out with the husk powder in this recipe! I did not grind mine to decrease the density of it. I am semi comatose in bed now while my husband takes care of our kids. 😁😁😁
β-hydroxybutyrate and, in some cases, acetoacetate contribute to protection against oxidative stress by decreasing production of mitochondrial reactive oxygen species (mtROS), by increasing expression or protein content of antioxidant enzymes through histone deacetylase (HDAC) inhibition, and by directly scavenging the hydroxyl radical (•OH). Upregulation of antioxidant enzymes through HDAC inhibition includes manganese superoxide dismutase (SOD2), catalase, and metallothionein II and is likely mediated by the transcription factor forkhead box O 3a (FOXO3a).
Independent of nutritional ketosis, increased dietary fat intake increases expression of UCP2 and UCP3 in muscle [142], and fatty acids facilitate uncoupling through UCP2 [143, 144], UCP3 [94, 143, 144], and ANT [145]. Given the high fat intake that is characteristic of a ketogenic diet, it is logical to expect nutritional ketosis to increase mitochondrial uncoupling.
Marie, I thought you could use a positive post about now 🙂 I can’t cook for the life of me and just started two years ago when I started LC eating. My baking skills are even worse. BUT, I followed your directions and my loaf came out great, not perfect, but not gummy at all. My loaf did drop very slightly and was more dense that your 11 oz water pic, but I only cooked for 60 min. So next time, based on all your posts, I will start with increasing the time to 75 min. And there will definitely be a next time cause, this is the best bread I have made in two years! And I’ve made a lot. It smells great, not yeasty or like vinegar and not spongy or grainy. LOVE IT. I made toast this morning and topped with 2 TLB of natural peanut butter and it was so excellent!

People who have metabolic syndrome or are at risk for it may need to take medicine as treatment. This is especially true if diet and other lifestyle changes have not made a difference. Your doctor may prescribe medicine to help lower blood pressure, improve insulin metabolism, lower LDL cholesterol and raise HDL cholesterol, increase weight loss, or some combination of these.

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Metabolic syndrome is a multiplex risk factor that arises from insulin resistance accompanying abnormal adipose deposition and function. [4] It is a risk factor for coronary heart disease, as well as diabetes, fatty liver, and several cancers. The clinical manifestations of this syndrome may include hypertension, hyperglycemia, hypertriglyceridemia, reduced high-density lipoprotein cholesterol (HDL-C), and abdominal obesity. (See Prognosis, Workup, Treatment, and Medication.)
Well, everyone, I am sensitive to psyllium so I experimented and it kind of worked! I made a half recipe using chia seed I ground in my Vitamix into 5 buns. They didn’t really rise but the flavor was quite good. Might add garlic and onion powder next time. I was able to slice the skinny bun and have a burger on it. Yum! Hadn’t had a burger on a bun for ages! Worth a try! I did weigh everything and was very precise so inaccurate quantities would not be an issue. Maria, any ideas on how to make this mixture rise some? I’m sure I’m not the only one with psyllium issues. Can’t have flax much either and I think if I have the chia too often that will give me tummy trouble also. One more question Maria. Is there a reason for no salt in the egg white protein bread? I don’t really like the flavor or texture but thought salt and seasonings would help. Thank you, Maria! You have made my meals so much more enjoyable! So grateful!
More recently a community of researchers and athletes have emerged who feel that following a ketogenic diet offers a performance advantage, especially to endurance sports where athletes are more likely to run out of stored carbohydrate during the event. However the evidence remains inconclusive and research is ongoing to provide a definitive answer to as to if a ketogenic diet offers a performance advantage.    
Several other rodent studies provide additional evidence of ketogenic diets upregulating antioxidant defense, but without enough data to convincingly attribute the results to mitohormesis. Content of SOD2 has increased in the livers of mice fed a ketogenic diet (% energy: 89 fat, <1 carbohydrate, and 10 protein), which occurred in conjunction with increased median lifespan and decreases in tumors and age-associated losses of physical and cognitive performance [36]. In addition, activity of GCL and the protein content of its two subunits increased in the hippocampal homogenate of rats fed a ketogenic diet (Bio-Serv F3666) for 3 weeks [97]. This was in conjunction with higher levels of reduced glutathione (GSH) and lower ROS production in hippocampal mitochondria. The ketogenic diet also increased resistance to mtDNA damage in hippocampal mitochondria exposed to H2O2 [97]. Consistent with these results, total antioxidant capacity and activities of GPx and catalase were increased in hippocampal homogenate of rats fed a ketogenic diet (% energy: 86 fat, <1 carbohydrate, and 13 protein) for 8 weeks [98]. Furthermore, in cortical homogenate of rats induced with traumatic brain injury, a ketogenic diet increased cytosolic and mitochondrial protein contents of NAD(P)H:quinone oxidoreductase 1 (NQO1) and SOD1, as well as mitochondrial protein content of SOD2, and also prevented mitochondrial oxidative damage (indicated by 4-HNE) [99].
Hi Al, I’m glad you liked the taste and am honored you chose my site for your first ever comment! 🙂 I haven’t tried this recipe in a bread machine. Most likely the biggest issue with your bread being flat is that you didn’t fold the egg whites in – breaking them down would definitely make the bread flat. I haven’t tried adding yolks as most people want their bread less egg-y, not more. I’d have some concerns about the bread being too “wet” by adding them though, even if you like an eggy taste. A better option might be to brush the top with yolks for color.
Hi John, You could possible try a hand mixer in a bowl instead of the food processor, but I haven’t tried it, so can’t vouch for the results. Most likely the bread would not be as tall because the mixer would completely deflate the first half of the egg whites when you add them to the batter. The second half should be folded so that part will be find. If you try with a bowl and hand mixer, let me know how that goes.

I made this over the weekend. I weighed all of my ingredients and it looked beautiful when it came out of the oven. I baked it for the 75 minutes. It fell after it cooled and when I cut it open, it was purple and a little gummy even after 75 minutes of baking time. After toasting the slices, it tasted very good and I even served it to company. The kids all thought it was cool that the bread was purple. Should I reduce the water? If so, by how much? I will try and get Jay Robb psyllium husk powder in the future. I used Vitacost brand and it tasted fine but, it is not always easy to get people to try purple bread. Thanks for the recipe. We will be making purple bread until we run out of the psyllium husk powder we have.


Nuclear factor erythroid-derived 2-like 2 (NFE2L2 or NRF2) is a transcription factor that has a prominent role in antioxidant signaling and also influences mitochondrial bioenergetics. The NFE2L2 abbreviation is used in this review to avoid confusion with nuclear respiratory factor 2, which despite being a different protein, has overlapping function with NFE2L2 and shares the same NRF2 abbreviation [349]. Although the mechanisms of NFE2L2 signaling are not fully elucidated [350], oxidative stress has a clear role in interacting with cysteine residues of Kelch-like ECH-associated protein 1 (Keap1), which decreases proteasomal degradation of NFE2L2 and thereby allows entry of NFE2L2 into the nucleus to induce transcription [351–355]. Although the influence of PGC-1α on antioxidant enzyme expression is not dependent on NFE2L2 [76, 356], PGC-1α increases NFE2L2 expression [357], indicating that NFE2L2 activity is influenced by perturbations in both energy and redox homeostasis. NFE2L2 primarily increases expression of antioxidant enzymes, including SOD1 [358], SOD2 [358], catalase [358–361], GPx [360], NQO1 [354, 359–362], GCL [359–361], GST [362], GSR [359–361], and Prx1 [352], but also increases expression of proteins involved in mitochondrial biogenesis and bioenergetics including NRF-1, NRF-2, TFAM, cytochrome c oxidase, and citrate synthase [358].
A well-formulated ketogenic diet, besides limiting carbohydrates, also limits protein intake moderately to less than 1g/lb body weight, unless individuals are performing heavy exercise involving weight training when the protein intake can be increased to 1.5g/lb body weight. This is to prevent the endogenous production of glucose in the body via gluconeogenesis. However, it does not restrict fat or overall daily calories. People on a ketogenic diet initially experience rapid weight loss up to 10 lbs in 2 weeks or less. This diet has a diuretic effect, and some early weight loss is due to water weight loss followed by a fat loss. Interestingly with this diet plan, lean body muscle is largely spared. As a nutritional ketosis state sustains, hunger pangs subside, and an overall reduction in caloric intake helps to further weight loss.
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The gut-brain link is important not only for the hormones produced by the gut, but also for the long-term body weight regulation. Studies in mice indicate that the gut microbiome influences both sides of the energy balance by contributing to nutrient absorption and regulating host genes that affect adiposity [however there are conflicting reports (Parks et al., 2013; Schele et al., 2013)]. However, it remains uncertain just how important gut microbiota are for nutrient absorption in humans. A cohort study has demonstrated that the nutrient load is a key variable that can influence the gut/fecal bacterial content over short time frames. Furthermore, the observed associations between gut microbes and nutrient absorption indicates a possible role of the human gut microbiota in the regulation of the nutrient intake and utilization (Jumpertz et al., 2011).
^ Jump up to: a b c Vemuri VK, Janero DR, Makriyannis A (March 2008). "Pharmacotherapeutic targeting of the endocannabinoid signaling system: drugs for obesity and the metabolic syndrome". Physiology & Behavior. 93 (4–5): 671–86. doi:10.1016/j.physbeh.2007.11.012. PMC 3681125. PMID 18155257. The etiology of many appetitive disorders is characterized by a pathogenic component of reward-supported craving, be it for substances of abuse (including alcohol and nicotine) or food. Such maladies affect large numbers of people as prevalent socioeconomic and healthcare burdens. Yet in most instances drugs for their safe and effective pharmacotherapeutic management are lacking despite the attendant medical needs, collateral adverse physical and psychological effects, and enormous global market potential. The endocannabinoid signaling system plays a critical role in motivational homeostasis as a conduit for reward stimuli and a positive modulator of brain reward circuits. Endocannabinoid-system hyperactivity through CB1 receptor transmission is considered contributory to a range of appetitive disorders and, hence, is a major focus of contemporary pharmaceutical research.
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Hi Maya, I have made this twice and the first was actually closer than the second! The second one was raised really well when I put the foil on for the last 10-15 mins of cook time and when I took it out 12 mins later it had completely fallen! Now it is almost wet in the center though there are air pockets in it, it’s very odd. The first loaf was pretty flat the whole time and I am pretty sure that was because I didn’t have my egg whites whipped enough but they were spot on for the second loaf. I am also thinking it might be my baking powder after reading some of the comments. I plan to try again and just use a baking soda/cream of tartar mix rather than the baking powder. Any other suggestions? Anyone? LOL!
Type I diabetes is usually treated by insulin injections, that replace the body’s own insulin production. In Type I diabetics, lowering dietary carbohydrate consumption can reduce the need to inject insulin to lower blood sugar101. However, because they do not release any insulin Type I diabetics can be at risk of developing a complication called “Diabetic Ketoacidosis” (DKA). DKA occurs because, alongside its effects on glucose, insulin has other effects in the body. Insulin normally inhibits the release of fat (lipolysis) from adipose tissue. In Type I diabetics, the lack of insulin can lead to high levels of lypolysis, high levels of fatty acids in the blood, this then drives rapid and uncontrolled liver ketone production. The symptoms of DKA are weakness, confusion and deep gasping breathing. In order to avoid developing DKA while following a ketogenic diet, Type I diabetics should seek medical supervision and closely monitor their glucose and ketone levels if reducing their dietary carbohydrate intake. 
Given the prevalence of this category of illness, and the insidious nature of the conditions, an intervention with minimal side effects (vs. drugs) such as ketosis could be used as a first line intervention before attempting treatment with medication in some cases. However, there is still some way to go before research can conclusively address this possibility, individuals considering the diet should do so with full medical supervision.
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In both the nutrition literature and public dietary guidelines, nonstarchy vegetables are one of the few dietary components nearly unanimously agreed upon as healthful. Given their health-supporting characteristics and low carbohydrate content, they should be a prominent component of any ketogenic diet. Beyond the primary features of a well-formulated ketogenic diet, such as macronutrient proportions, adequate mineral intake, and appropriate selection of fat sources, which have been discussed more thoroughly elsewhere [34, 35], inclusion of nonstarchy vegetables is an important consideration, given that reports in the literature of adverse effects resulting from ketogenic diets are often associated with extreme implementations that typically lack plant matter. In fact, for this reason, it has recently been recommended to increase the nonstarchy vegetable content of ketogenic diets used to treat epilepsy [38]. Beyond adding variety to the diet, benefits of nonstarchy vegetables that may be particularly relevant to nutritional ketosis include the maintenance of adequate micronutrient status and the presence of prebiotic fiber as substrate for the gut microbiota. In addition to the importance of prebiotic fiber for basic health, the short-chain fatty acids produced by the gut microbiota from this dietary fiber support ketogenesis [39] and metabolic signaling related to mitochondrial function and antioxidant defense [40]. Furthermore, nonstarchy vegetables are a source of the many micronutrients needed to support energy metabolism. As such, there is more to a ketogenic diet than simply restricting carbohydrate. Selection of a variety of nutrient-dense foods is therefore an important component of nutritional ketosis that should be given consideration in any clinical or academic implementation.
Physical inactivity is a predictor of CVD events and related mortality. Many components of metabolic syndrome are associated with a sedentary lifestyle, including increased adipose tissue (predominantly central); reduced HDL cholesterol; and a trend toward increased triglycerides, blood pressure, and glucose in the genetically susceptible. Compared with individuals who watched television or videos or used their computers for less than one hour daily, those who carried out these behaviors for greater than four hours daily have a twofold increased risk of metabolic syndrome.[27]
People with type 1 diabetes do not produce enough insulin, so their bodies are unable to regulate ketones, which can lead to a dangerous environment. Always consult with your doctor if you have diabetes before changing your diet, and look out for warning signs of ketoacidosis including: excessive thirst, increased urination, nausea, vomiting, abdominal pain, shortness of breath, weakness, fatigue and confusion.
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You've probably heard of the keto diet, the trendy weight loss plan that advocates for cutting down carbs and upping your fat intake. (That means no to pastries and pasta, and yes to meat, eggs, and heart-healthy oils.) If your morning routine of the past involved bagels, toast, or oatmeal, trying to come up with keto breakfast ideas can feel like a rude awakening. With so many carb-heavy a.m. foods, it's arguably the hardest meal to find ketogenic diet-approved substitutes for — especially when you're staring right in the face of a donut on your morning coffee run.
184. Davies S. P., Helps N. R., Cohen P. T., Hardie D. G. 5′-AMP inhibits dephosphorylation, as well as promoting phosphorylation, of the AMP-activated protein kinase. Studies using bacterially expressed human protein phosphatase-2C alpha and native bovine protein phosphatase-2AC. FEBS Letters. 1995;377(3):421–425. doi: 10.1016/0014-5793(95)01368-7. [PubMed] [CrossRef] [Google Scholar]
Hunger and satiety are two important mechanisms involved in body weight regulation. Even though humans can regulate food intake by will, there are systems within the central nervous system (CNS) that regulate food intake and energy expenditure. This complex network, whose control center is spread over different brain areas, receives information from adipose tissue, the gastrointestinal tract (GIT), and from blood and peripheral sensory receptors. The actions of the brain's hunger/satiety centers are influenced by nutrients, hormones and other signaling molecules. Ketone bodies are the major source of energy in the periods of fasting and/or carbohydrate shortage and might play a role in food intake control.
Toasting it did no good as it had that “plastic” smell that Mizzsingbabe mentioned. I tried cutting a very thin piece, loading it with butter, garlic powder, salt and grilling in cast iron fry pan, then broiling it but still cannot get past the plastic/smell taste. So I wasted 3 cups of (not cheap) almond flour along with all the other ingredients.
These fluffy, colorful pancakes from The Big Man’s World satisfy any cravings for a decadent, comfort food breakfast without totally sabotaging ketosis. Made with almond flour and coconut flour instead of the conventional stuff, these pillowy cakes are much higher in fats, protein, and fiber than your average stack—and at 2.1 grams of net carbs per serving, much lower in carbs. Did we mention they’re also vegan and take just 10 minutes to whip up?
Ceejoy – Please don’t give into fear mongering. There is nothing wrong with the microwave. It is 100% safe to use. If you still want to not use one, that’s your choice but please don’t spread incorrect information and try and get people to be fearful of something that is safe. If you have any legit studies to prove this (recent ones) please share those.
A high proportion of energy from ketone oxidation is transferred to the electron transport chain at the start (as NADH+), in comparison to the energy from fat, where a high proportion is transferred ‘downstream’ (as FADH). This means that, even though there is a high amount of ‘potential energy’ in a fat molecule, less of this can be transferred to ATP.   
The most common reason that any bread falls is that it needed to bake for longer. That being said, I’ll be perfectly honest – sometimes this keto bread recipe falls anyway, even despite doing everything else right. Fortunately this isn’t a huge deal because it still tastes delicious – IF you baked it for long enough and the center is cooked through.
We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.
Ketosis is deliberately induced by use of a ketogenic diet as a medical intervention in cases of intractable epilepsy.[12] Other uses of low-carbohydrate diets remain controversial.[14][15] Carbohydrate deprivation to the point of ketosis has been argued to have both negative[16] and positive effects on health.[17][18] Ketosis can also be induced following periods of fasting (starvation),[19] and after consumption of ketogenic fats (such as medium chain triglycerides[citation needed]) or exogenous ketones.[20]

Eating mindfully. A child who learns to see food as fuel and not emotional compensation can start to make better choices at mealtime — for example, selecting complex carbs instead of simple carbs (whole-grain instead of white bread, brown rice instead of white); getting more fiber with beans, fruits, and vegetables; choosing "healthy" fats like olive oil and nuts; and avoiding too many empty calories from soda and sweets.


If you do not have an Instant Pot yet, I have to tell you, I am not a gadget girl and I adore my slow cooker. I like the idea of filling my slow cooker the night before, place the shell in the fridge overnight and turning it on in the morning and allow the meal to cook while I am working or exploring nature all day. However, the Instant Pot was easy to fall in love with. It is also a slow cooker! And on days when I forget to plan ahead, I can make a delicious meal in minutes. Click HERE to find the Instant Pot I love. 
The first step—the mantra of dLife from the very beginning—is test, don’t guess! To master your blood sugar, you must first know where it is. And if you only check first thing in the morning, you’re cheating at solitaire. If you want to truly master your blood sugar, you should fearlessly seek out your very worst, highest numbers. That means checking after meals. Don’t let that high number flashing on your meter get you down. Rejoice that you’ve found it. It’s just a problem to be fixed—and as you roll out the rest of these tips, those high numbers, like the walls of Jericho, are going to come a-tumblin’ down.

In less time than it takes to order delivery, you can have this keto bread base ready to enjoy — plus, it requires no baking! A quick dough made from almond and coconut flours, xanthan gum, and egg, then sizzles in your skillet before taking on your favorite toppings. To keep this 2-carb pizza crust more Bulletproof, avoid eating xanthan gum too often.

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