Lift weights: While you can’t exercise your way out of a bad diet, adding in weight lifting will build muscle and increase your metabolism. “The more muscle you add, the better your insulin sensitivity, so any sort of resistant strain you can add to your muscle is great for weight loss,” says Dr. Naiman. The weight lifting doesn’t have to be a excessive — 90 seconds, twice a week can do it. But he notes it has to be a heavy enough weight that after about to 10 to 15 lifts (reps) you cannot do another rep. That is called lifting to muscle failure. “It is only if you go to absolute failure that you convince your body that you’re not strong enough. Your body won’t add muscle unless you send the message that it needs more,” Dr. Naiman says. Squats, push-ups and other body resistance methods are just as effective as hand held weights or weight machines.
The cyclical diet is another one that focuses on more carbs. This is more of a cycle—hence the name. You’ll get five days where you follow the standard diet and then two days where you get more carbs. This sort of diet could be perfect for those who struggle to stick to a plan or just know they wouldn’t be able to last without any potatoes, bread or pasta at all. Think of this like your 5:2 diet, where you get two days off.
Just like most health issues, many different factors contribute to obesity. The factors most responsible for the obesity epidemic seem to be our genetics and the environment, and how they interact to create our eating behavior. To gain a deeper understanding of how they contribute to obesity, let’s explore the organ responsible for our eating decisions — the brain.
A 2018 study published in the journal Molecular Psychiatry found evidence that healthy dietary choices, those in line with eating the Mediterranean diet, can help reduce the risk for depression. (12) Researchers involved in the study investigated the mental-health effects of adherence to a range of diets — including the Mediterranean diet, the Healthy Eating Index (HEI), the Dietary Approaches to Stop Hypertension diet (DASH diet), and the Dietary Inflammatory Index. They found that the risk of depression was reduced the most when people followed a traditional Mediterranean diet and overall ate a variety of anti-inflammatory foods.
I can't help but think that if all of the world's leaders were to read this book and promote the implementation of its recommendations, we would see a lot less premature death and morbidity. Our population would shrink in girth. Diabetes and hypertension would be relegated to the genetically less fortunate...―Dr Melissa Shirley Walton MD, Cardiologist, Medscape

For Brown University researcher and Associate Professor of Clinical Medicine Dr. Mary Flynn, the development and advocacy of a plant-based, olive oil diet was at one time considered outrageous. In the 1990s when the notion of consuming low-fat and fat-free foods for health was gaining widespread popularity, Flynn, who is also a nutritionist at The Miriam Hospital, was a vocal dissident. She openly expressed her concerns that this eating pattern was largely unsupported by sound science, even though many others in her field opposed her views. “I know that people in the nutrition community thought I was a near heretic,” Flynn says.
Like the ketogenic diet, the subjects aimed to eat 20 grams of carbohydrates per day or less for a 2-3 month induction phase; then, they were asked to eat 50 grams of carbohydrates daily for the following 9-10 months. All participants were instructed to maintain a calorie deficit and utilize professional support to adjust to their diet and make sure that they stayed healthy. Additionally, the research team emphasized general health-promoting behaviors such as regular exercise and using nutritional supplements.

Julius thanks for sharing your story with us and the great breakdown of everything. I’m two weeks in on my standard keto diet along with exercise and I feel great. I know how vital sleep is but I find myself waking up very early in the morning usually between 3-4 am(I wake up at 5 for work) but I have so much energy I can’t go back to sleep and I am not tired throughout the day. From your knowledge and experience is this normal? And is working out more than 3x a week counter productive in your opinion? Thanks again, Josh
So while some marketers of MCT oil might claim that their products contain more concentrated and diverse MCTs than real coconut oil does, it might be because they’re chemically altered. It could even have “filler” oils like omega-6 polyunsaturated fats. Another factor to consider is that most MCT oils on the market are manufactured via chemical/solvent refining, which can mean they require using chemicals like hexane and different enzymes and combustion chemicals.
Try stress reduction techniques: Examine the stresses in your life and see if you can do anything to alleviate any of them. Stress increases cortisol release. But don’t stress about stress — that is no win. Many women during menopause find they are caught in the sandwich of still dependent children but aging or ill parents. Death of loved ones and loss are common during the menopausal years.
I’ve tried several brands of MCT oil hoping to save 3 dollars. I don’t need to try any more brands. THM is the best one by far! It’s tasteless and not HEAVY like some I’ve tried. I also just had my annual check up with cholesterol check and ALL my numbers went the right direction! (The numbers that were suppose to be high were higher. The numbers that were suppose to be low were lower!) . Don’t forget that you can use this in salads, over eggs but I like it best in my morning coffee! Lots of ways to incorporate this healthy fat!

What can you eat on an anti-inflammatory diet? People with rheumatoid arthritis (RA) may wish to follow an anti-inflammatory diet to reduce the painful inflammation that this condition causes. There are many healthful anti-inflammatory recipes available for breakfast, lunch, dinner, and snacks in between. Learn more about following an anti-inflammatory diet here. Read now
When you think about Mediterranean food, your mind may go to pizza and pasta from Italy, or lamb chops from Greece, but these dishes don’t fit into the healthy dietary plans advertised as “Mediterranean.” A true Mediterranean diet consists mainly of fruits and vegetables, seafood, olive oil, hearty grains, and other foods that help fight against heart disease, certain cancers, diabetes, and cognitive decline. It’s a diet worth chasing; making the switch from pepperoni and pasta to fish and avocados may take some effort, but you could soon be on a path to a healthier and longer life.
3. Proteins: Good proteins to eat include fish and shellfish, especially varieties packing omega-3 fatty acids. Some of the healthiest seafood you can eat are salmon, arctic char, mackerel, anchovies, and oysters. Don’t forget about plant proteins such as beans, legumes, nuts, and seeds—these foods contain unsaturated fats, fiber, and can add instant texture and flavor to salads or stand alone as satisfying snacks.
Refined carbs lack nutrients and can wreak havoc on your blood sugar. Whole grains are best; have four small daily portions of whole-wheat bread, or try a pasta made from quinoa. And always eat grains with healthy fats and protein. Incorporate sprouted or fermented grains (hello, sourdough!) for easier digestion and better nutrient absorption. Or look for creative ways to swap out grains, such as using spaghetti squash in place of noodles.

This supposedly “good” monounsaturated fat-rich meal, in effect, elevated blood fats and crippled the workings of the endothelium (the inside skin of the arteries), putting the squeeze on blood flow and reducing the arteries’ ability to deliver more blood to tissues. Research has shown that things that impair endothelial function in the short term usually contribute to clogged arteries in the long run. No problems with impaired endothelial function occurred with meals enriched in other parts of the Mediterranean diet, such as vegetables and fruits.

MCT Oil changed my life! The benefits of MCT oil are countless! I have all my family members, teammates, and co-workers now using MCT Oil. I don't know how I trained at a high level without MCT Oil in my life. Blended with my Onnit Caveman Amber Roast I am ready for a full morning of training. If I am working as a paramedic I am ready for a full shift of calls.

"I work in a really corporate environment where there's often donuts and cupcakes around. My coworkers say, 'Nobody will know if you just a have a cupcake,' but I will know! It’s not about beating the system or sneaking in cheat meals. I know the food is going to make me feel bad all day and it's not worth it to me. There’s always a line of people at the coffee machine at 2 o’clock in the afternoon because they’re all so tired after lunch."
You can eat what you love. It’s evident that with such a variety of whole, fresh foods available to you as options, it’s easy to build meals based on the diet. And, you don’t have to eliminate your favorites, either. They may just require some tweaks. For instance, rather than a sausage and pepperoni pizza, you’d choose one piled high with veggies and topped with some cheese. You can also fit in a lot of food into one meal. Filling up on fresh foods like fruits and vegetables will allow you to build volume into meals for fewer calories.
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Weight-loss history — If you’ve lost weight in the past, you’ll have a more difficult time losing weight now. That’s because as you lose weight, your metabolic rate decreases. If two men weigh 200 pounds, but one man used to weigh 275 pounds, the man who used to weigh 275 will burn fewer calories per day since his metabolic rate has decreased from where it once was.
It's important to realize that MCT oil will not produce weight loss miracles all on its own. However, it is an excellent addition to an otherwise healthy diet. Moreover, many consider MCTs "the ultimate ketogenic fat," as it allows you to eat slightly more net carbs while still staying in nutritional ketosis. Without MCTs, you'd have to cut carbs more drastically in order to maintain ketosis.
All new habits need a plan. Luckily, I had the Keto360 Blueprint (which mapped out how this was all going to go down), Dr. Axe at my disposal for ALL the questions, a Keto360-approved food list, and a husband who agreed to jump on the two-week keto bandwagon with me. (Research shows that having a buddy system will increase your rate of success in fitness, a diet, and even sticking to your New Year's resolutions.) Still, sitting down to figure out my first week of keto diet meals and snacks was daunting. (Side note: I knew that if I was going to succeed at this, I'd have to be able to buy lunch. Luckily, Dr. Axe is totally on board, saying that most café salad bars will have what I need to create a keto meal-a big spinach salad with salmon and avocado, for example.)
MCT (Medium Chain Triglycerides) are a particular type of beneficial fat that requires minimal action from the liver to convert directly into fuel in the form of ketones. Ketones are one of the brain’s two primary fuel sources, and also a vital source of ATP energy for the body. ATP energy is what allows every muscle to move inside your body. You may have heard people discussing the ketogenic diet, which is a diet designed to help the body run on ketones (from fats) rather than glycogen (from carbohydrates). This state is called ketosis. For anyone on a ketogenic or low carb diet, MCT oil is pure gold. But you don’t need to go full ‘keto’ to benefit from ketones.
Flynn had always had an interest in dietary guidelines and how various diet patterns impact weight and disease risk. She was especially intrigued after having read the Seven Countries Study in the mid-1980s that demonstrated notable cardiovascular benefits from what is now widely known as the Mediterranean Diet, in which individuals consume considerable amounts of healthy fats, especially olive oil. Flynn had also spent time analyzing the literature behind dietary guidelines and recommendations and was “astounded” by the lack of evidence supporting the health claims made by proponents of low-fat diets. She went on to co-author a book, Low-Fat Lies (Lifeline Press, 1999), drawing on the scientific evidence revealing the numerous problems with extremely low-fat diets and demonstrating the positive effects of a more Mediterranean-style eating pattern.
It's generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
During this first phase, people can expect to lose anywhere from 2 to 7 pounds of water weight. Some people may even lose up to 10 pounds! Studies indicate that each gram of glycogen in human muscle is bound to about 3 grams of water. So, as your body burns through the glycogen, it also rids your body of water. Even though you’ll be losing mostly water weight in these early stages, this is a great sign that you are on your way to achieving ketosis.

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The traditional diets of countries bordering the Mediterranean Sea differ slightly so there are different versions of the Mediterranean diet. However, in 1993 the Harvard School of Public Health, Oldways Preservation and Exchange Trust, and the European Office of the World Health Organization introduced the Mediterranean Diet Pyramid as a guide to help familiarize people with the most common foods of the region. More of an eating pattern than a strictly regimented diet plan, the pyramid emphasized certain foods based on the dietary traditions of Crete, Greece, and southern Italy during the mid-20th century. [1,2] At that time, these countries displayed low rates of chronic disease and higher than average adult life expectancy despite having limited access to healthcare. It was believed that the diet—mainly fruits and vegetables, beans, nuts, whole grains, fish, olive oil, small amounts of dairy, and red wine—contributed to their health benefits. The pyramid also highlighted daily exercise and the beneficial social aspects of eating meals together.

We’re confident you’ll love your Onnit supplements. If the product doesn't perform for you, however, we’re not gonna play games with you. Order any of our entry size supplements, and if you don’t like it, you can keep it! Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. We just ask that you try it out for at least two weeks to give it a fair shot.
Is Onnit MCT the perfect MCT Oil? We believe it's as close as you're gonna get. Our MCT is harvested from 100% coconuts, and processed for purity. Unlike most other brands that harvest MCT's from palm oil, (a much cheaper and environmentally taxing source), by using pure coconut oil we also deliver approximately 30% Lauric Acid, an important form of MCT that acts as a slower burning fuel source. This is an excellent complement to the faster burning C8 and C10 chains (41% and 27% respectively), allowing for a longer energy curve and an optimized digestive experience. In addition, Lauric Acid is a raw source material for the production of monolaurin, a potent nutrient not often found in the normal diet. Monolaurin is actually found naturally occurring in human breast milk and is seldom found in the normal diet.
At this point, you probably already know that the Mediterranean diet is good for your health. Research proves over and over again that people who put an emphasis on produce, fish, whole grains, and healthy fats not only weigh less, but also have a decreased risk for heart disease, depression, and dementia. So what are you waiting for? Here are the basics: Shop the market perimeter, eat seasonally, and break (whole-grain) bread with people who make you smile. Now for the nitty-gritty.

Don’t get it wrong — just about all the cheap and abundant oils in coconut oil are good for you, which is why coconut oil is high on the list of Bulletproof foods! The problem is that studies show you can’t get enough of the really useful MCTs from just eating coconut oil or a so-called “MCT oil” that is diluted with lauric acid, a useful, but cheap, and hugely abundant part of coconut oil that is marketed as an MCT oil.[1]
Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease.
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Research has consistently shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality. [3, 4]  A study of nearly 26,000 women found that those who followed this type of diet had 25% less risk of developing cardiovascular disease over the course of 12 years. [5] The study examined a range of underlying mechanisms that might account for this reduction, and found that changes in inflammation, blood sugar, and body mass index were the biggest drivers.

She went on to research whether a plant-based olive oil diet would improve risk factors for chronic disease, including breast and prostate cancers, relative to a lower fat diet. In one major study of 44 women with breast cancer, participants were assigned either a conventional diet where less than 30 percent of calories came from fat or a plant-based olive oil diet. The women followed the diets for eight weeks of weight loss and then could choose which they wanted to continue on for six months of follow-up. Somewhat surprisingly to Flynn, a strong majority of the women chose her diet, saying that the meals tasted better, were easy to prepare, inexpensive, and could be used both for everyday eating and when entertaining. Moreover, those who have tried to adopt the plant-based olive diet in both research and outpatient settings have mentioned feeling better after just one day following it, which is a powerful motivator for lasting behavior change.

Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."


Therefore, consuming a lot of olive oil (or any other fat) can easily lead to weight gain and obesity, which leads us straight to poor heart health. That’s because weight gain increases insulin resistance in many people and leads to a variety of metabolic changes that promote heart disease, including higher levels of cholesterol and triglycerides, as well as higher levels of markers linked with chronic inflammation, like inflammatory cytokines.
Now that Flynn’s diet has demonstrated acceptance and encouraging results among several different populations, she feels that its potential is even greater than she had first fathomed. The financial accessibility of a plant-based olive oil diet is one of its most significant features, since it is often assumed that such an eating pattern will inherently be pricier than a more traditional standard American diet. Flynn remarks, “When someone says that olive oil is expensive, I point out that they are comparing olive oil pricing to vegetable oil, which I do not think is a fair comparison.” She goes on to note that since animal products often comprise the lion’s share of one’s food budget, purchasing less meat while adding more olive oil typically results in a decrease in overall food costs. This point is especially important for Flynn’s current work with food pantry clients and her future plans to bring the diet to low-income populations to improve their risk factors for chronic diseases.
A meta-analysis of 13 randomized controlled trials following overweight and obese participants for 1-2 years on either low-fat diets or very-low-carbohydrate ketogenic diets found that the ketogenic diet produced a small but significantly greater reduction in weight, triglycerides, and blood pressure, and a greater increase in HDL and LDL cholesterol compared with the low-fat diet at one year. [10] The authors acknowledged the small weight loss difference between the two diets of about 2 pounds, and that compliance to the ketogenic diet declined over time, which may have explained the more significant difference at one year but not at two years (the authors did not provide additional data on this).
So if you are experiencing a weight-loss stall, our experts recommend you look at how much fat you are consuming and see where you might cut back without harming the tastiness or quality of your food or your feeling of fullness, and without bringing back the cravings and blood sugar swings. Don’t starve yourself, but be mindful of excess fat for now. Samantha decided to cut out her bulletproof coffee for now.
There are actually a few different forms of MCTs, some that are likely more effective than others. The four different kinds of MCTs include caprioc (acid C6:0), caprylic (acid C8:0), capric (acid C10:0) and lauric (acid C12:0) acids. Generally speaking, the shorter the chain (meaning the lower the number of carbons the acid has), the faster the body can turn the fatty acids into usable energy, in ketone form. Ketones are what the body produces when it’s using fat for energy instead of glucose.

1,2,3-Propanetriol Trioctanoate, AC-1202, Acide Caprique, Acide Caproïque, Acide Caprylique, Acide Laurique, Capric Acid, Caproic Acid, Caprylic Acid, Caprylic Triglycerides, Laurate-rich MCTs, Lauric Acid, MCT, MCT's, MCTs, Medium-Chain Triacylglycerols, Medium-Chain Triglycerides, TCM, Triacylglycérols à Chaîne Moyenne, Tricaprylin, Triglycérides à Chaîne Moyenne, Triglycérides Capryliques, Triglicéridos de Cadena Media (TCMs), Trioctanoin.


Dr. Hallberg notes that vigorous exercise can sometimes create a false weight plateau. “If you are exercising to the point of getting sore, you are tearing muscle — which is a good thing, that is how we build muscle, by micro-tears.” But in order to deal with that, the body sets off a small inflammatory response, which causes people to retain fluid. “So after a vigorous workout you can jump up a few pounds overnight. It is not a real plateau, it is a pseudo plateau.”

Try stress reduction techniques: Examine the stresses in your life and see if you can do anything to alleviate any of them. Stress increases cortisol release. But don’t stress about stress — that is no win. Many women during menopause find they are caught in the sandwich of still dependent children but aging or ill parents. Death of loved ones and loss are common during the menopausal years.
Some patients constantly graze on "legal" keto foods that can stall fat loss. Intermittent fasting is the answer here: You naturally reduce your caloric intake and give your gut a break. By not eating, you're allowing inflammation to quiet down in your body, which helps with blood sugar balance and weight loss. As an example, some plans combine daily fasting with a ketogenic diet. Have a big dinner, close up the kitchen, and push breakfast as far back the next morning as you can. I talk more about this type of keto diet, which I call a Cyclitarian plan, here.

Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. (4)
Another influencing factor is that this diet encourages people to spend time in nature, get good sleep and come together to bond over a home-cooked healthy meal, which are great ways to relieve stress and, therefore, help prevent inflammation. Generally, people in these regions make sure to spend a lot of time outdoors in nature; eating food surrounded by family and friends (rather than alone or on-the-go); and put aside time to laugh, dance, garden and practice hobbies.
The cyclical diet is another one that focuses on more carbs. This is more of a cycle—hence the name. You’ll get five days where you follow the standard diet and then two days where you get more carbs. This sort of diet could be perfect for those who struggle to stick to a plan or just know they wouldn’t be able to last without any potatoes, bread or pasta at all. Think of this like your 5:2 diet, where you get two days off.
The retention and need for a diuretic in the past may have been from excessive carb/wheat/dairy intake… Something you may find resolves with a ketogenic diet. Decreasing iodized salt and increasing sea salt, especially himilayian pink salt might help you to maintain sodium levels without the fluid retention effects also. For example I always buy unsalted butter and add pink salt for the flavour/sodium component. It’s made a big difference for me (a fellow massive found retainer haha)
I’m in the process of creating a workout guide as I had the same issue when I started… I Just could find anything on exercising in ketosis… I was losing muscle mass when I was doing a 7 day split…lol… Basically you want to work each muscle group at least twice a week. Workout with medium to heavey loads between 8-12 reps. I also bike 20 miles a day but it’s casual, not sprinting…lol… Cardio isn’t really necessary as it can raise your cortisol levels if it’s to extreme and kick you out of ketosis… You definitely want muscle contraction thought… I will update this post with more information… Good question!
Cunnane, S. C., Courchesne-Loyer, A., St-Pierre, V., Vandenberghe, C., Pierotti, T., Fortier, M., … & Castellano, C.-A. (2016, March). Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer's disease. Annals of the New York Academy of Sciences, 1367, 12–20. Retrieved from http://onlinelibrary.wiley.com/doi/10.1111/nyas.12999/full
Consume more beef and high-fat dairy. These keto foods contain high amounts of a fatty acid called Conjugated Linoleic Acid (CLA). CLA has been found to improve fat loss by a variety of different mechanisms. To get as much CLA as possible, source your dairy and beef from 100% grass-fed cows. CLA content is 300-500% higher in beef and dairy from grass-fed cows, compared to grain-fed cows.
During my honeymoon to Greece I had the chance to visit the oldest-known olive oil tree in the world. Most olive trees can live more than 500 years, but this one is at least 2,000 years old! Given that Greeks consume 12.8 kilograms of olive oil per year — compared to four kilograms in North America — it got me thinking about the importance of these trees to their daily life. Greece’s increased consumption of this healthy fat shows why the Mediterranean diet has been linked to a reduced risk of heart disease and lowered cancer risk for those who follow it.
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
3. Proteins: Good proteins to eat include fish and shellfish, especially varieties packing omega-3 fatty acids. Some of the healthiest seafood you can eat are salmon, arctic char, mackerel, anchovies, and oysters. Don’t forget about plant proteins such as beans, legumes, nuts, and seeds—these foods contain unsaturated fats, fiber, and can add instant texture and flavor to salads or stand alone as satisfying snacks.
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