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The Ketogenic Diet: An Answer for More than Weight-Loss Resistance

The Ketogenic Diet

The ketogenic diet is rapidly becoming one of the hottest topics in health for good reason. It’s a quick way to drop extra weight and get lean, and has numerous positive effects on overall well-being. Developed in the 1920’s to improve brain function in epileptic children, it fell out of popularity when anticonvulsant drugs hit the market. The recent resurgence of the diet is exciting since it’s so effective for weight-loss ¹ and healing a variety of other health conditions. I have been following my Cellular Healing Diet for many years; but, more recently have been on my Advanced Cellular Healing diet, essentially a ketogenic diet, and have achieved the best health and fitness of my life (read my personal experience with the diet at the end of the article). I now believe it’s one of the best tools available to improve health and get into your best shape yet. Note: This diet is not for everyone, and can simply be used as a tool for healing weight-loss resistance and other conditions. Once good health is achieved, you may return to following a diet that suits you genetically, or the Cellular Healing Diet. However, some people should stay on the ketogenic diet for life to have lasting energy and remain lean.

What is the Ketogenic Diet?

The ketogenic diet is a high fat (up to 70-80%), moderate protein (15-30%), low carbohydrate (5-10%) diet. The very low carb intake forces the body to use fat for energy instead of glucose, which produces a high level of ketones in the blood, hence the name. Ketones are acids made when the liver breaks down fat for energy. They are the preferred source of fuel for the body, particularly the brain ², and the presence of ketones shifts the body’s metabolism away from glucose burning towards fat burning ³ and moves you into the state of ketosis. The diet diverges from the popular Atkins and Paleo approaches, which typically recommend too much protein for optimal health. The body can only use so much protein, and when consumed in excess protein converts into glucose via the process of gluconeogenesis ⁴. The glucose then must either be used as energy or it will be stored as fat. High protein diets can also lead to cellular damage and cellular aging ⁵ to boot. Moderate, not high, protein intake is an important aspect of the ketogenic diet and the reason why it works for weight-loss and healing other conditions. The key to ketogenic success is the high intake of good fats, such as grass-fed animal protein, full-fat dairy, and oils like coconut oil and MCT oil. The good fat fixes our cells by healing the cell membranes, which are composed of fat. Without adequate dietary fat, especially cholesterol and saturated fat, our bodies become inflamed and disease develops. However, when we eat lots of healthy fat and few carbohydrates, our cells regenerate, inflammation drops, and excess weight sheds ⁶. Note: Being in a state of nutritional ketosis is safe and differs from diabetic ketoacidosis, a life-threatening complication of diabetes that occurs when the body produces very high levels of ketones in response to a lack of insulin. I recommend working with a trained practitioner when beginning any new diet or health plan.

How does the diet support weight loss?

It helps you burn fat and reduce inflammation: By following a ketogenic diet, you force your cells to burn fat for fuel instead of sugar, and essentially become a fat burning machine. It works like this: cells can only use two things for energy, sugar or fat. Sugar burns as a “dirty” fuel, whereas fat burns clean. Imagine lighting a fire: when you put wood on the fire it creates smoke and waste, like sugar in the body. When you light a gas stove, the natural gas burns clean, as does good dietary fat. Because fat burns clean, less cellular oxidation occurs, and consequently less cellular inflammation. This is why the ketogenic diet is exceptional for reducing inflammation. Moreover, since hormone receptors reside on the cellular membrane, a reduction in membrane inflammation makes the diet very effective for healing hormone-related conditions, including weight-loss resistance. It removes sugar and everything that turns to sugar: Most Americans today eat a high carbohydrate (aka high sugar) diet, averaging up to 300 grams per day. As our carb intake has increased, our waistlines have as well. When carbohydrates are consumed, including whole “healthy grains,” the body converts them into glucose for energy. But the body can actually survive—and thrive–with very few carbohydrates ⁷; it is protein and fat that is vital to survival and maintaining a lean body mass. Gary Taubes, author of “Why We Get Fat,” says it well: “You don't lose fat because you cut calories; you lose fat because you cut out the foods that make you fat-the carbohydrates.” It keeps you satiated: Eating enough good fat and protein ⁸ also keeps us satiated, controls appetite naturally ⁹, and so aids in weight management ¹⁰. No more calorie counting: just listen to your hunger. For years my wife felt frequent hunger pangs until she dramatically increased her fat intake and the cravings diminished. Too many people today are fat deprived, and fat and protein are more satisfying than carbohydrates. For years we’ve been advised to eat a low-fat, high carb diet to stay trim and healthy, but that way of eating has left us fat, sick, and hungry. A calorie is not a calorie ¹¹, and we need to give our bodies the right fuel for natural weight control and optimal function. It helps you drop belly fat: The diet has also been shown to promote abdominal fat loss ¹², which is the most dangerous place on the body to store fat. Belly fat is linked to metabolic syndrome ¹³, cardiovascular disease ¹⁴ and diabetes ¹⁵.

Benefits of Ketosis

Some benefits of ketosis include Mood stabilization ¹⁶, Hormone regulation ¹⁷, Increased HDL (“good”) cholesterol ¹⁸, Slowed aging ¹⁹, Blood sugar regulation ²⁰, and Memory ²¹ and Cognitive Improvement ²². Research studies also show that certain health conditions such as Obesity and Hyperlipidemia ²³, Epilepsy ²⁴, Alzheimer’s Disease ²⁵, Cancer ²⁶, Acne ²⁷, PCOS ²⁸, Cardiovascular Disease ²⁹, Autism ³⁰, Metabolic Syndrome ³¹, and Fatty Liver Disease ³² may benefit from Ketosis.

How long will it take to get into ketosis?

The process of pushing your body into ketosis, or becoming keto-adapted, takes varying amounts of time depending on many factors including gender, age, genetics, and past and current diet. On average, a healthy person can adapt in about two to three weeks, but adaptation can continue for 6 months to a year. It took me two weeks to adapt, but my wife (in peri-menopause) took about four months. The adaptation phase can be challenging, but don’t give up and you’ll be rewarded. Once the breakthrough occurs, it’s like a rocket ship breaking through the atmosphere.

Accelerating keto-adaptation

To break into ketosis faster, count every carbohydrate, using my following guide as a reference tool: Week 1: Eat less than 10 grams of carbs per day Week 2: Eat less than 20 grams of carbs per day Week 3: Eat less than 30 grams of carbs per day Week 4: Eat less than 40 grams of carbs per day Week 5: Eat less than 50 grams of carbs per day On average, after week 5 most people can keep their carb intake at or below 50 grams and stay within ketosis. However, some people need to consume less carbs (20-30 grams) while others, especially athletes, can consume more (80-100 grams). Each person’s health condition and genetics are unique and so you must experiment to find the amount of carbs your body can tolerate. To support and speed up adaptation, I suggest adding high-quality MCT oil to your diet. MCTs, or Medium-Chain Triglycerides, are a unique type of fatty acid found in coconut and palm oils and full-fat dairy that are quickly assimilated and converted into energy. The body actually metabolizes MCTs more like carbohydrates than fat. MCTs are more ketogenic than Long Chain Triglycerides (LTCs) ³⁴, which are found in toxic vegetable oils like canola and soybean. Athletes often use MCTs to improve performance and endurance ³⁵ and to help them stay in ketosis. Pure MCT oil does not have any flavor or color, so it’s an easy addition to your diet that can be drizzled on food, used in dressings and sauces, stirred into your coffee, or added to a low carb smoothie. In the past, research experiments often used an “eggnog” drink as part of the diet to induce ketosis. I created my own tastier version of a keto-friendly eggnog smoothie, full of good fat, including MCT oil, to encourage ketone production. A great on-the-go meal!

“Eggnog” Smoothie

2 whole, pastured eggs
½ can unsweetened, full-fat coconut milk
1 cup ice
3 caps vanilla extract
2 teaspoons freshly ground nutmeg
2 teaspoons cinnamon powder
2 tablespoons MCT oil
1 tsp sea salt
Optional add-ins: stevia to taste; ground flax seed; almond butter

Blend all ingredients until smooth.
Dust with freshly ground nutmeg or cinnamon and enjoy!

You know you're in ketosis when…

The presence of ketones in your body is proof that you’re in ketosis. The best current method to test for ketones is using a blood meter, which is much more accurate than urine testing. I recommend the brand Precision X-tra, which can measure your blood sugar and blood ketones. You will need to purchase ketone testing strips separately from the meter. When testing, if blood ketones measure between .5 and 5.0, you’re in ketosis, with the optimal range between 1.5 and 3.0.

Post-adaptation: My rules to maintain ketosis and continued fat loss

The body will always try to adapt to any circumstance, including the process of keto-adaptation. If it fears starvation, your body holds on to fat. I’ve observed two things the body does to slow down fat metabolism in the keto-adaptation process:

It plugs fat cells with water, creating an odd, loose fat, mostly in areas where fat is difficult to lose.
It creates a type of insulin resistance which makes the cell’s insulin receptors less sensitive, and therefore causes you to burn less fat. This is not a dangerous type of insulin resistance (as in Type 2 Diabetes), but only an attempt by the body to hold on to fat as it may be needed for survival.

Through considerable self-experimentation, I’ve come up with some rules that help me remain lean and continue to burn fat: 5-1-1 Rule

For 5 days of the week, eat a ketogenic diet and check your blood ketones to make sure you’re in ketosis.
1 day of the week is a fasting day to support detoxification and give your digestive system a rest. Fasting has numerous proven benefits ³⁶, but most importantly it down-regulates inflammation which helps to heal most any health concern. You can choose to 1.) fast only on water for 24 hours; 2.) consume coconut oil or MCT oil throughout the day to maintain energy until you can achieve a true fast; 3.) do an intermittent fast (consuming 500-900 calories), where you restrict food intake to a certain time window in the day (i.e. 1PM-7PM, skipping breakfast.) Fasting accelerates fat burning, but only once you're keto-adapated. Once adapted, your body burns fat during a fasted state; however, if you're not adapted and fasting, your body burns more muscle than fat.
1 day of the week is a fun “carb load” or “protein load” day. The carb load day serves to refill your glycogen stores, and reminds your body that it is not starving. The protein load day seems to work better for some of my patients, especially those with thyroid conditions. Load days can be altered every other week (one week carb load, the following week protein load, etc.), depending on what works best for your body, health goals and condition.

Note: Do not fast and then carb or protein load on consecutive days. It’s best to space these days, for example fasting on Tuesday or Wednesday and then carb or protein loading on Saturday or Sunday. Following this rule keeps your body in fat burning mode and helps to push through weight-loss plateaus. Plateaus are normal and occur for many reasons, including continually consuming too many carbs (like “hidden” ones in your honey-cured ham), eating too little food and over exercising ³⁷, food sensitivities (particularly gluten and dairy), not eating enough good fat, and consuming too much protein (gluconeogenesis). If you hit a plateau, however, it is no reason to quit. Observe your daily habits, energy expenditure, and food intake and make sure you’re on track. By staying consistent with the keto diet, incorporating fasting, and adding protein/carb load days, you can stay within the coveted fat-burning zone and continue to shed pounds. As a side note, it’s fine to go in and out of ketosis, and will naturally happen when you consume too many carbohydrates. Once you’re well keto-adapted, it usually only takes a day or two to get back into ketosis. 2-2-2 Rule I developed this rule to assure two crucial factors for successful keto adaptation: sufficient daily fat intake (using MCTs for efficient fat metabolization) and electrolyte balance (using sea salt). Each day consume the following:

2 tbsp. of coconut oil, MCT oil or a combination of the two.
2 tbsp. of grass fed butter, ghee, X-Factor butter oil, or a combination of the three.
2 tsp. of sea salt (can be mixed with water). Note: when adapting, the body loses sodium, potassium, and other electrolytes which can make you feel weak and tired. Salt intake is very critical at this time, especially during the first month of adaptation. If you’re feeling dizzy, weak, or experience rapid heartbeat, adding more salt to your diet is the antidote.

To boost fat loss and the benefits of ketosis, I suggest incorporating burst training (aka High Interval Intensity Training) to your routine. Burst training is exercise performed in short, intense “bursts” interspersed with brief periods of recovery, and is much more quick and effective than the old method of pounding the pavement or logging hours on the elliptical machine. It works by pushing your hormones for weight loss in the right direction by raising human growth hormone ³⁸ and testosterone ³⁹. Burst training is more effective for fat burning than other types of exercise ⁴⁰, and when done three or four times per week avoids the negative effects that excessive cardio has on the body ⁴¹.

My experience

With age, I found it harder to stay as lean as I preferred. But since following my Advanced Cellular Healing Diet and becoming keto-adapted, I can stay as lean as I was in my twenties and feel better than ever. My brain function and memory have improved, my body fat decreased, I’m more productive, have stable blood sugar, and no food cravings. Sometimes, especially when very busy, I even forget to eat. My athletic performance has noticeably improved as well. I can go cycling (my favorite activity) for hours without eating or the worry of what cyclists refer to as “bonk,” which means depleting your stored energy. By the way, this is the reason that most endurance athletes must eat every few hours: they run out of glycogen (stored glucose) which they depend upon for continued performance. Once keto-adapted, you can burn fat as an almost endless energy source. I’m definitely the type of person who functions optimally when in ketosis, and like to stay in ketosis most of the time. Ultimately, the ketogenic diet is a powerful tool for those looking to lose weight, decrease inflammation, improve physical performance and brain function, and much more. It works very well for some people, but not everyone, and others find success by cyclically going in and out of ketosis. It’s a significant topic for continued research to learn more about its long-term effects, but is promising because it offers real results without relying upon medication. The bottom line: when you change the energy your cells use, magic can happen. And, as I always say, if you don’t fix the cell, you won’t get well. All healing begins at the cellular level, and the ketogenic diet can help to fix the cell. It has tremendous potential to impact the modern epidemic of obesity and many other diseases yet to be studied.

“Eggnog” Smoothie

2 whole, pastured eggs
½ can unsweetened, full-fat coconut milk
1 cup ice
3 capfuls vanilla extract
2 tsp. freshly ground nutmeg
2 tsp. cinnamon powder
2 Tbsp. MCT oil
1 tsp. sea salt
Optional add-ins: stevia to taste; ground flaxseed; almond butter

Blend all ingredients until smooth.
Dust with freshly ground nutmeg or cinnamon and enjoy!

Caprese Salad

1 large heirloom tomato
1 lb fresh mozzarella cheese
½ cup fresh basil leaves
Organic olive oil for drizzling
Sea salt and freshly ground pepper

Slice tomato and mozzarella and arrange on plate.
Garnish with fresh basil.
Generously drizzle with oil and add salt and pepper.
Chill and enjoy!

Baked Egg in Avocado

2 ripe avocados
4 pastured eggs
Sea salt and ground pepper
Drizzled olive oil (optional)
Garnish: Crumbled natural beef bacon, organic feta cheese, chopped walnuts, salsa, cayenne pepper, fresh chives or cilantro, turmeric powder, sauerkraut, etc.

Preheat oven to 425° F.
Cut avocados in half and remove pit.
Remove 2 spoonfuls of flesh from each half to allow space for an egg.
Gently crack egg into each avocado half.
Place avocados in glass or stainless steel baking dish.
Bake for 17 to 20 minutes, depending on size.
Season, drizzle with olive oil, garnish and enjoy!

DIY Natural Deodorant Recipe

Body odor is an embarrassing situation many of us have dealt with at least once in our lives. While there are many commercial deodorants available, many people are unaware of the natural options that are available. This article will discuss how a person can solve issues with body odor by making their own deodorant using natural ingredients.

This article has been medically reviewed by Dr. Charles Penick, MD

Why Use Natural Deodorant?

How to Make Natural Deodorant

Natural Deodorant Stick Recipe

Natural Deodorant Spray Recipe

Non-DIY Options for Natural Deodorant

Final Thoughts

Why Use Natural Deodorant?

There are several reasons why using natural deodorant instead of commercial varieties is a healthier choice. For starters, the harmful ingredients used in unnatural deodorants have been linked to a variety of health issues. Most commercial antiperspirants contain aluminum salts, which have been shown to cause both DNA alterations and epigenetic effects, which could play a role in the formation of breast cancer. [1]

Many deodorants also contain triclosan, an ingredient used to kill bacteria. Studies on lab animals indicate triclosan reduces thyroid hormones, ultimately leading to “deficits in reproductive endocrine and function.” [2]

Another potentially harmful ingredient is parabens, a preservative used in commercial deodorants, toiletries, and cosmetics. Studies indicate parabens can accumulate in the body, particularly in the breast. Studies are ongoing to identify a potential link between the accumulation of parabens and breast cancer. [3]

In addition, antiperspirants block the pores, which prevents a person from sweating. Sweating plays a key role in good health: it is one of the ways the body rids itself of toxins through the skin.

How to Make Natural Deodorant

You can easily make homemade deodorants using natural products in stick or spray varieties. Unlike commercial deodorants, which could be harmful to the body or skin, natural deodorants are healthier and good for the body. In the next section, we will list two deodorant recipes with ingredients and instructions on making them.

Natural Deodorant Stick Recipe

Natural deodorants typically consist of the following ingredients:

The base (shea butter, coconut oil)
A powder mixture (baking soda)
Arrowroot powder
Essential oils (based on individual preference)

Recipe #1 (Clink on the links to order any ingredients you may need):

2 tablespoons of shea butter
3 tablespoons of baking soda
3 tablespoons of coconut oil
2 tablespoons of arrowroot powder
15-30 drops of essential oil (popular essential oils for natural deodorant include lavender, tea tree, lime, grapefruit, bergamot, lemon, clary sage, and wild orange)
1 saucepan
1 Mason jar (quart size)

Instructions

Place the shea butter and coconut oil in a Mason jar
Slowly melt over low flame (do not overheat)
Remove from flame and let cool
Add baking soda and arrowroot powder, then mix thoroughly
Add the 15-30 essential oils of your choice (you can use a combination of your favorite essential oils)

Final Steps

Pour all ingredients into a deodorant bar or airtight container
Use a popsicle stick to get contents out of the container
Experiment with various amounts to determine how much you will need to apply daily (can vary from person to person, but the average is a pea size or slightly more)

Bonus Tip: Another popular ingredient to use in natural deodorant is ½ teaspoon of activated charcoal. Activated charcoal can absorb smells and help absorb excess moisture.

Natural Deodorant Spray Recipe

In addition to natural deodorant sticks, sprays are also available. However, the spray is different because it is 100% liquid: it doesn’t contain the base ingredients of shea butter and coconut oil used in the stick.

Here is a natural deodorant spray that you can easily make at home:

Ingredients

2 tablespoons of vodka
2 tablespoons of distilled water
2 drops of essential oil (rose)
2 drops of essential oil (jasmine)
2 drops of essential oil (orange)
1 drop of essential oil (lavender)
2 ounce, dark-colored spray glass bottle

Note: Other essential oils can be used per individual preference. See a variety of essential oils HERE.

Instructions:

Pour water and vodka into a dark-colored spray bottle
Add the essential oils to the mixture

Note: Using the highest proof of vodka will increase the potency of the natural deodorant.

Non-DIY Options for Natural Deodorant

In addition to creating your own natural deodorant, you can also find pre-made deodorants that are more natural-based.

Final Thoughts

Commercial deodorants contain many ingredients such as aluminum, parabens, and triclosan that may be hazardous to a person’s health. To avoid these potential dangers, the popularity of natural deodorants has increased over the years. In addition, many find it fun to make their own deodorant with their favorite essential oils.

Which essential oils are your favorites? Do you prefer the spray or stick? Leave us a comment and share your experiences! Give these natural deodorant recipes a try; your body will thank you!

Medical Disclaimer: This article is based upon the opinions of Dr. Daniel Pompa. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Pompa and his associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References

[1] P D Darbre. Aluminium, Antiperspirants And Breast Cancer. 2005 Sep;99(9):1912-9. doi: 10.1016/j.jinorgbio.2005.06.001. [PMID: 16045991]. https://pubmed.ncbi.nlm.nih.gov/16045991/

[2] Xin-Yuan Cao 1 2, Xu Hua 2, Jian-Wei Xiong, ((et al). Impact of Triclosan on Female Reproduction through Reducing Thyroid Hormones to Suppress Hypothalamic Kisspeptin Neurons in Mice. 2018 Jan 19;11:6. doi: 10.3389/fnmol.2018.00006. eCollection 2018. [PMID: 29403355]. https://pubmed.ncbi.nlm.nih.gov/29403355/

[3] P D Darbre, A Aljarrah, W R Miller, N G Coldham, (et al). Concentrations Of Parabens In Human Breast Tumours. Jan-Feb 2004;24(1):5-13. doi: 10.1002/jat.958. [PMID: 14745841]. https://pubmed.ncbi.nlm.nih.gov/14745841/

My Multi Therapeutic Approach

The statistics of cancer, heart disease, diabetes and autoimmune disease are exponentially on the rise. Breakthroughs in regards to chronic illness are not evident, and countless people are sick and hurting with nowhere to turn. Supplements are everywhere, and limitless information on natural healing is at our fingertips. So why is it that folks are still not getting better? What are we missing?

https://youtu.be/tILe_Y5F7yk

Years ago, I was such a person: sick and desperate, seeking answers to reverse a multitude of illnesses (read more on my story here). I never stopped researching, nor experimenting, and now I am living proof that with a Multi Therapeutic Approach (MTA) to cellular healing, your body can rally and cellular healing can take place. Today practitioners around the globe are implementing this concept and transforming lives. Here I offer an overview of my MTA, in hopes that you can learn to improve your own cellular health as I did with these powerful strategies.

To learn more about connecting with me or one of my trained practitioners call 800-833-2941 or contact me.

It’s Not Just One Thing…

It’s never just one thing that gets people well, especially those who are chronically ill. If fact, for most who have been suffering for years, it takes using all of the following strategies…and then some. I’ve seen the results of the MTA change countless lives, and the magic lies in the synergy of implementing multiple powerful strategies together. Diet change, proper exercise, ancient healing strategies, quality supplementation, and PompaCore Cellular Detox™ unite to form my foundational approach to offer the body the best chance of healing on its own.

Strategy #1: Change Your Diet

If you’re like many, you’ve tried countless diets and failed. Perhaps you’ve been following a diet that worked well in the past, but is no longer offering results. Or maybe you’re still dealing with health challenges regardless of eating the “perfect” diet. The perfect diet will NOT get you well. However, you cannot get well without the perfect diet. The problem is that there is not one perfect diet for everyone. How’s that for a riddle?

^{Note: if you’ve been struggling with your weight for a long time, a trained coach can offer solutions to help break you out of weight-loss resistance.}

Most Americans are locked into sugar as their main source of cellular energy, so they fail on every diet. Weight loss becomes impossible when you’re stuck in sugar burning mode, reliant on carbohydrates for energy. On the other hand, when you train your cells to burn your own fat for energy, i.e. become a fat burner, you are no longer dependent on exogenous carbs for fuel. Becoming a fat burner crushes cravings, frees you from the need to snack all day, and provides steady energy and mental clarity.

The Cellular Healing Diet

Here are a few principals from my Cellular Healing Diet that will help you make the shift from sugar burner to fat burner and also increase overall health:

Remove all, or the majority, of grains and sugars from your diet (grains and sugars spike blood sugar and promote cellular inflammation).
Remove all toxic and GMO fats from your diet (promote cellular inflammation) and replace with healthy fats.
Upgrade toxic conventional animal proteins and dairy products to grass-fed, pastured, and organic varieties.
Note: Avoid consuming too much protein, as an overabundance can damage mitochondria (the cell’s energy powerhouse) and convert to sugar, elevating insulin.
Choose organic whenever possible to reduce exposure to the toxic herbicide glyphosate and GMOs. Learn more about the health dangers of glyphosate and GMOs in this article and in my CHTV interview with glyphosate expert Dr. Stephanie Seneff.

My cellular healing diet book is a great starting place for making these changes (learn more here). The book teaches you how to implement the above shifts, and provides many recipes to support the transition into fat burning mode.

Get your copy of my Cellular Healing Diet book here now.
Access a FREE 7-day diet meal plan here.

The Ketogenic Diet

Another option to consider is the ketogenic diet. I consider the ketogenic diet an “ancient healing strategy,” meaning it’s a health strategy our ancestors practiced (albeit involuntarily) that we can leverage today to improve our health. During harsh cold seasons, our ancestors were forced to subsist on mostly animal fats and meats, which forced them into a state of ketosis, wherein their cells were forced to burn their own body fat for fuel. Our ancestors didn’t have the luxury of season-less grocery stores, so their bodies were forced to adapt, and were made stronger for it.

For more in-depth details on the keto diet, see my articles here and here.

The ketogenic diet is a low carb (approx. under 50 carbs per day), moderate protein, high healthy fat diet. As the daily carb count is brought down, we force cells to burn fat for energy. And as that happens, the body produces a compound called ketones, a byproduct of fat metabolism. Ketones support both balanced metabolism and brain health.

We have done some very powerful interviews regarding the ketogenic diet on my weekly podcast, Cellular Healing TV. Dr. Dominic D’Agostino, who has been called the “keto king” discussed using exogenous ketones (man-made ketones) to raise ketone levels. Prolific keto researcher Dr. Jeff Volek, explained the therapeutic effects of the ketogenic diet, and dispels myths regarding using the diet for patients diagnosed heart disease and diabetes. Fitness expert Ben Greenfield shared strategies on using the ketogenic diet to improve athletic performance.

Watch these episodes now:

How Much Protein on the Keto Diet?

We know that on the ketogenic diet, if you eat too much protein, it will turn to sugar and raise glucose levels. I am always asked “What is the perfect protein amount?” Simply stated, it is half your ideal body weight. For instance, if you are 150-lbs, it is anywhere between 50 to 75 grams of protein per day. If you are overweight, use your goal weight to calculate the number. If you are not naturally producing sufficient ketones (read this article to learn how to measure ketones), make sure to monitor protein intake carefully, take in enough good fat, and avoid overeating.

Diet Variation

What if you’re following the Cellular Healing Diet or the ketogenic diet and not still losing weight or reaching your health goals? Consider a strategy I call Diet Variation.

We know genetically that some people do better with higher healthy fat diets like the keto diet. Others tend to do better with a higher healthy carbohydrate diet from vegetables. We have to be discerning, because when cells are dysfunctional and the mitochondria can’t use certain fats, we as practitioners are forced to adjust.

When you listen to Ben Greenfield’s CHTV episode, he eats slightly more carbohydrates in the form of veggies because he’s an athlete and can get away with it. However, every person is different. For instance, I have a client who followed the keto diet with extra fibrous vegetables. When she raised her fat intake too high, her ketone levels went down – the opposite of what is supposed to happen. When I made slight adjustments to her diet, she did much better with more vegetables, moderate fat, and low carbohydrates. At the end of the day, she probably consumes a little more than 50 grams of carbs, because she’s eating so many vegetables, and this serves her body much better, as the fiber helps lower her glucose.

Again, as I always remind the practitioner’s I coach, every diet must be customized, including the ketogenic diet. A key point is the importance of variation, both generally speaking and within the diet. Regarding diet, proteins, good fats, and carbohydrate choices should frequently be rotated for optimal health. I’ve also found diet rotation tricks like my 5-1-1 rule, 2-2-2 rule, and “the every other day diet” with fasting can have great impacts on health and weight-loss.

Read more on the 5-1-1 and 2-2-2 rules here.
Watch CHTV with Prof. Krista Varady on the “Every Other Day Diet” here.

Likewise, I feel the same about rotating quality supplements, exercise routines, and probiotics. Why is variation so important? Let me explain. When someone first changes his diet, he often feels great. However, after a period of time, the effects wear off. This can occur, for example, with the vegan diet (great initial cleansing period then nutritional deficiencies can occur) or the paleo diet (great energy and weight-loss but can end up with excess protein problems).

The message is that shifts create adaptation demands on the body: good cells adapt and bad cells do not. Therefore, diet changes, or any for that matter, create health through adaptation. Most people eat the same foods day in and day out, but our ancestors were forced to make changes and were healthier for it. Rotating between a customized Cellular Healing Diet and the ketogenic diet has offered incredible health improvements and weight-loss to many I coach and teach.

Strategy #2: Change Your Exercise:

Everyone is exercising but why is obesity still on the rise? Gyms are filled with the overweight trying to shed pounds, including those teaching the exercise classes. We can all agree that exercise is beneficial and important for good health. However, as a singular strategy for good health (and even weight loss) it is fruitless.

Over the years, I’ve observed the use of a strategy that seems to benefit everyone: exercise variation. Some forms of exercise that are easy to begin rotating are burst training, resistance training, and moderate cardio.

NOTE: You do need to be doing some kind of exercise (appropriate for your health status) to get well. However, some clients are so sick they can’t exercise initially. Years ago when I was sick, I couldn’t exercise either so I understand how tough it can be to get your body moving. Do not push it unless you feel ready. Start slow and low, listening to your body, with very light movement. Progressively increase intensity until you can tolerate more strenuous types of exercise.

Burst Training & Variation

Burst training or High Intensity Interval Training is a form of exercise that best supports hormone optimization and fat loss, and it is very easy to fit into a busy schedule. An easy way to do it is to run very vigorously in place for 30 seconds and then rest for 1 minute and repeat the cycle 4 times. Start by bursting two to three times per week. I have a video demonstrating how to do burst training properly (watch the video here)

If you do high intensity one day, the next day you can do some walking, yoga, or resistance training. I do high intensity, but I also enjoy endurance training as well, so I mix it up. As a cyclist, and I love pushing my body to the max on alternative days and feel blessed that I am now healthy and strong enough to do so.

Note: I’ve found that burst training and resistance training bring the fastest results for balancing hormones and shedding pounds. Alternatively, cardio and endurance training seem to work better for improving the brain and circulatory system.

When is the best time to exercise? Should you exercise on an empty stomach? I’ve found that exercising on a fasted stomach in the morning is ideal as it raises growth hormone and makes us more hormone-sensitive (a good thing). By doing this the body is able to burn glycogen stored in the liver and muscles, which helps you burn fat. Burst training on a fasted stomach is very efficient, effective and can be considered an ancient healing strategy.

Take home point: burst training is the idea workout for fat loss and hormone optimization, but varying your exercise routine by adding cardio and resistance training is just as important for getting lasting results.

Strategy #3: Upgrade Your Supplements

Supplements. Everyone is taking them, but why aren’t we getting healthier? One reason is that not all supplements are created equal. However, taking supplements without including diet change, proper exercise, ancient healing strategies, and PompaCore Cellular Detox™, is not the answer to optimizing cellular health. As I spoke about diet, most chronic conditions will not get well with the right supplements alone. However, the same can be said here: you likely won’t get well without the right supplements.

I break supplements down into a few categories. First, there are supportive daily supplements based upon my 5R’s of PompaCore Cellular Detox and Healing™ (read about the 5R’s here), which enhance and promote cellular function. Then there are downstream detox support supplements for pathways like the gut, liver, kidneys, and lymphatic system (the network of vessels that drains toxins into the tissues and blood). Finally, target supplements are chosen and rotated depending upon specific health challenges. For example, one could include brain support for Parkinson’s, thyroid support for Hashimoto’s, gut support for autoimmune challenges, etc.

Supplement Rotation:

A critical part of supplementation is rotation (see the pattern here?). The body strives for homeostasis. Consequently, many supplements lose effectiveness over time, and therefore need to be alternated (another reason to work with a trained coach for support).

As an example, we rotate probiotics regularly. You never want to take the same probiotic for months at a time, as doing so can create a mono-culture (limited amount of friendly bacteria) in the gut that is not beneficial. We need thousands of kinds of friendly bacteria, so rotation is key for a healthy gut. Eating a variety of fermented foods is also encouraged.

For more on healthy probiotics and healing the gut, watch this CHTV episode here.

Tips for choosing supplements that can give you real results:

Use formulas that have active forms of nutrients. Cellular inflammation and gut dysfunction can cause absorption problems, and active forms are more easily used by cells. For example, some people lack certain enzymes needed for conversions and do better with active forms. Active forms are typically found only in physician grade products, which tend to be more costly, but worth it. In this case, you get what you pay for.
Take target supplements for specific organs, glands, and tissues that are top priority for cellular healing.
Along with taking targeted support for a specific condition, other supplements can be included to support downstream detox pathways, cellular function, and PompaCore Cellular Detox™. (I’ll explain more on PompaCore Cellular Detox™ in strategy #5).
Rotate supplements regularly.

Strategy #4: Ancient Healing

In researching the healing strategies that bring real change, the ketogenic diet, along with various kinds of fasting and variation techniques, utilize ancient wisdom to guide cells back to proper function.

As noted, many of these ancient healing strategies were not strategies at all in the past, but simply ways of life. Our ancestors were forced into variation without choice. Their food and physical movement was dependent upon the seasons and climate, unlike our modern world where one can eat the same foods daily (to excess) and follow the same repetitive movements in the gym. This homogeneity and consistency seem to be bringing more harm than good, leading to poor physical fitness and nutritional deficiencies.

Growing research shows that some of the ancient healing techniques I suggest, including diet variation, the ketogenic diet, and fasting, are not only needed to regain health but support maintaining health too. Studies show that forced adaptation leads to health. Lack of food (fasting), dietary shifts, exercise and exercise variation, are all examples of cellular stress that lead to improved health via adaptation. Only healthy cells can adapt and get stronger; sick and weak cells cannot adapt. “Adapt or die,” is a fitting reminder here.

As noted above, the ketogenic diet, diet variation, exercise and exercise variation (and exercise on a fasted stomach) are all strategies that create cellular stress and, consequently, adaptation. But let’s focus on my favorite ancient healing strategy: fasting. Clinically and personally, I have yet to find a faster way to fix cellular dysfunction and hormone imbalance than fasting. This notion runs counter to the mainstream belief that eating multiple times a day is ideal for blood sugar regulation and weight loss. I’ve written many articles on the topic, as well as discussed it on my Cellular Healing TV podcast, however, I’ll note the highlights and why it is always included in my MTA.

Fasting is the quickest way to decrease cellular inflammation because it allows the body to direct all of its energy towards healing. Animals innately fast when they are ill, and fasting has been a foundational part of healing in most every culture in history. Fasting is often misunderstood, feared, or forgotten, and many today are missing the benefits of this simple tool that can radically transform health.

Fasting is an ancient healing strategy because our ancestors clearly didn’t have 24/7 access to food. An example of fasting as a lifestyle is of the Hunza people of Pakistan. The Hunzas are known for their “starving spring,” a period every year when they subsist on dried apricot juice for 2-4 months before their fruit has ripened to eat. The Hunzas are revered for their longevity of about 110-120 years, most all of them living disease free. Fasting is a part of my lifestyle, daily and in longer time blocks throughout the year. Fasting has changed my life and made a greater impact on improving my cellular health than any other strategy.

There are 2 types of fasting we typically incorporate in the MTA: block fasting and daily intermittent fasting.

Block Fasting

With block fasting, you fast on designated fluids like pure water, grass-fed bone broth, or probiotic whey water, anywhere from 4-10 days straight, or even longer. A few of the docs I coach have done extended block fasts (22 and 30 days straight) with incredible results.

NOTE: Longer fasts can support deeper and more intensive healing, but are only to be done under the care of a trained practitioner.

Check out the CHTV episodes with my docs discussing block fasting:

Intermittent Fasting:

Intermittent fasting is what I follow daily, and still offers many of the benefits of longer block fasts. Intermittent fasting means you wait 14 to 24 hours from the time you eat dinner until your next meal. I eat a large and satisfying dinner around 7 or 8 pm, and the next day, my first meal is typically around 3 or 4 pm.

In Africa, I visited a tribe in which the men hunted all day on a fasted stomach. They would leave extremely early in the morning, hunt all day, and return to eat just one meal. When I told this story, many people asked, “Why are they so healthy? They barely eat, why they don’t have any disease?” By intermittent fasting in this way, they allowed their body to clean out cellular debris and had become very efficient fat burners. These mini fasts brought the men extraordinary health and exuberant energy to maintain their active lifestyle.

For more on intermittent fasting, see here.

Why It’s OK to Skip Breakfast

Many of us are taught that breakfast is the most important meal of the day, but studies disprove this theory. We know that testosterone and growth hormone are highest in the morning, but the moment you eat those levels drop, and we lose that hormonal high.

Study after study indicates that humans are meant to fast for short periods of time every day. Block fasts periodically are beneficial, but short intermittent fasts can also do wonders to fix cells. I find breakfast is the easiest meal to skip, and not eating throughout the day actually provides incredible energy once you become a fat burner.

Take home points:

Practice variation in your diet. Start with the Cellular Healing Diet for a few months and then mix it up with cycles of the ketogenic diet. Check out my 5-1-1 rule to break through weight-loss plateaus, or try weekly fasting variations. For example, eat the Cellular Healing Diet for 4 days and the keto diet for 3 days, plus daily intermittent fasting. Or follow the keto diet for two days, block fast for 2 days, and eat the CHD for 3 days. There’s no wrong way to do it, just mix it up and find what works for you. The magic is in the variation.
Incorporate regular fasting into your lifestyle. This could be daily intermittent fasting, and/or monthly or seasonal block fasting.
Don’t eat less; eat less often. Start with 3 meals a day and no snacks between meals. Then slowly introduce intermittent fasting and 2 meals a day with no snacks.

NOTE: approach daily intermittent fasting (or any fasting) with some caution and understanding. You can’t just say, “I’m going to do what Dr. Pompa does and fast 18 to 20 hours.” That may be too long for some, especially to start. Less time between dinner and the next meal may be better for your body type. Experiment to find your sweet spot.

Strategy #5: PompaCore Cellular Detox™

We have discussed diet, exercise, supplementation, the importance of variation, and ancient healing strategies, but we can’t forget about looking upstream to clear toxins out of the cells. Without PompaCore Cellular Detox™ it’s all for naught. The main cause people are so sick today – the hormone havoc, auto-immune challenges, weight-loss resistance, diabetes – is cellular toxicity. Currently, epidemic illnesses are the result of many generations of toxic accumulation. Those who are around my age (currently a half century) grew up in the lead and mercury generations. Our children are now part of the glyphosate generation, which has only added fuel to the fire. The accumulation of generational heavy metals and other toxins, plus a glyphosate drenched diet, has become a recipe for health disaster. PompaCore Cellular Detox™ is needed now more than ever.

Before explaining what PompaCore Cellular Detox™ is, I must note that it is not…

A colon cleanse
A foot bath
A juice fast
A coffee enema
A bottle of chlorella tablets
A ten day herbal cleanse

Although these strategies, and countless others, can be helpful in supporting detox, they are simply too far downstream to make the impact needed to remove toxins at the cellular level. I overhear conversations, and have had many myself, with people who recognize the need for detox and wish to do a “cleanse” in attempts to feel better. But does it make sense that in 10 days you can remove what took 20-30 years to bioaccumulate? Real detox is not short-term. Remember, you must get to the cell to get well, which takes time, effort, and strategy.

I note time and again, remove the interference and the body does the healing (R1), and if you don’t eliminate the cause there’s no true cure. Remember that my 5R’s of PompaCore Cellular Detox and Healing™ were designed to get the toxins out of the cell. What have you been exposed to during your lifetime? What toxins are lingering in your tissues, bones, brain, etc? What is causing rampant inflammation at the cellular level (R4)?

The Three Components

PompaCore Cellular Detox™ works by improving cellular function so the body is able to detox and restore itself as designed. The approach incorporates my 5R’s of PompaCore Cellular Detox and Healing™, a roadmap to fixing the cell, which explains the epidemic of inflammatory driven chronic and “unexplainable” diseases. The 5R’s is a tool for repairing cellular pathways damaged by toxins. Using the 5R’s to fix the natural detox pathways of the cell upstream, while keeping downstream detox pathways open, and including true binders to assist in the removal of toxins, is what I call PompaCore Cellular Detox™.

True Cellular Detox™ goes upstream to target the source of cellular dysfunction and involves three components:

Applying the 5R’s principles as a roadmap to fix the cell.
Opening and supporting critical detox pathways (including the liver, kidneys, gut)
Utilizing true binders to remove toxins from the cell.

The Three Phases

Within the three components, I’ve included three phases designed to help ease one through the process. The phases include a (1) Prep phase, (2) Body phase, and (3) a Brain phase. The Prep phase targets detox pathways with a goal of supporting cellular function and strengthening the pathways. Next comes the Body phase, wherein a true binder called CytoDetox™ is incorporated. The goal of the Body phase is to set up a concentration gradient to move toxins from areas of higher concentration to lower concentration prior to removing toxins from deeper tissues, such as the brain. After completing the first two phases, the Brain phase begins, where the magic happens. In this phase, a fat soluble agent is added to drive CytoDetox™ into the brain to support neurotoxin elimination. Removing bio-accumulated neurotoxins is the key to why so many “have tried everything” and still don’t feel well, and is also a key to the current hormone imbalance epidemic.

Maintaining Cellular Health

Being healthy is a commitment for a lifetime, not a short-term project. Once completing the three phases, continued cellular detoxification and support are essential for maintenance. For that reason, the PompaCore Cellular Detox™ program includes a Cellular Vitality Phase, a formula that contains perfect cellular nutrition to maintain detox pathways, replacing your multivitamin and fish oil. We call the formula the “multi-vitamin of the future,” and it offers the cellular support all of us need in modern toxic times.

For more information on PompaCore Cellular Detox™ email Info@healthcenters.com

To learn more about the science behind the true binder CytoDetox, watch CHTV Episode 126 featuring the creator of the game-changing product.

The Power of Synergy

Over the years I’ve observed that it requires more than just detox to achieve significant improvements in health, especially if you’ve been long suffering with a chronic condition. I know from personal experience, and testimonials from those I coach, that incorporating PompaCore Cellular Detox™ within a Multi-Therapeutic Approach is what brings the most dramatic results and gives people their lives back. My MTA involves PompaCore Cellular Detox™, and also addresses diet, exercise, daily and targeted supplementation rotation, and embraces ancient healing tools like fasting and diet variation, plus emotional detox, and more. Each strategy has a stand-alone effect, but the magic lies in the synergy of combining multiple strategies, which ignites massive change at the cellular level. Our bodies are adaptation machines, and this approach encourages the body to do what it does best: adapt and survive.

I like to say God took me “from pain to purpose.” The MTA was borne from personal health challenges, and my authority on the subject is rooted in this battle. Applying these strategies changed my life, and now the lives of thousands around the world and counting, thanks to the many practitioners who have joined me on this mission. It takes resolute effort to stay the course, but the return of physical and mental vitality to live your best life is beyond price.