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Dr. Daniel Pompa

Keto Hummus

Keto Hummus

  • 4 cups cauliflower florets, steamed
  • 1/4 cup plus 1 Tbsp. extra-virgin olive oil, divided
  • 1 garlic clove, minced
  • 4-5 Tbsp. raw or roasted tahini
  • Juice of 1 lemon
  • Pinch of ground cumin
  • Sea salt and ground black pepper
  • Pinch of paprika, for garnish (optional)
  1. In a food processor, combine the steamed cauliflower, 1/4 cup of extra-virgin olive oil, garlic, tahini, lemon juice, and cumin and process until smooth.
  2. Add salt and pepper to taste, along with more tahini or olive oil if desired.
  3. Scoop the hummus into a serving dish and garnish with the remaining Tbsp. of olive oil, and paprika if desired.

Raspberry Lemonade Gummies

Raspberry Lemonade Gummies

  • 1 cup fresh organic raspberries (one 6oz. clamshell pack)
  • 1/2 cup lemon juice (3-4 lemons)
  • 1/2 cup water
  • 1/4 cup unflavored grass-fed gelatin
  • 10-12 drops stevia extract
  1. Place the raspberries, lemon juice, and water in a blender and blend until smooth.
  2. Transfer the raspberry-lemon mixture to a small saucepan over medium-low heat.
  3. While the mixture warms, quickly whisk in the gelatin 1 Tbsp. at a time.
  4. Whisk until the gelatin is well incorporated and the mixture is thickened.
  5. Pour the mixture back into the blender and blend for about 10 seconds.
  6. Add the stevia, taste, and then add more if desired.
  7. Pour the mixture into silicone gummy molds or a 6 x 9 in. glass or ceramic baking dish.
  8. Place in the refrigerator until completely chilled and set, about 30 minutes. If you used a baking dish instead of gummy molds, use a small cookie cutter to cut out shapes or simply cut the gummies into squares or rectangles.
  9. To release the gummies from the molds or baking dish, set the bottoms of the containers in warm water.
  10. If you use a baking dish to make the gummies, keep in mind that the smaller the pan, the thicker the gummies will be.

Salted PB Bites

Salted PB Bites

  • 1/2 cup unsweetened peanut butter or other nut or seed butter
  • 1/4 cup coconut butter, melted – To melt coconut butter, place it in a small saucepan over low heat and stir constantly until it's fully melted
  • 2 scoops grass-fed collagen peptides
  • 1/4 tsp. pure vanilla extract
  • 2 pinches ground cinnamon
  • 2 pinches sea salt
  • 8-10 drops stevia extract
  • Extra salt for topping, if desired (this is highly recommended)
  1. Mix all the ingredients together until well combined. I recommend using a glass measuring cup with a spout for easy pouring.
  2. Taste and add more stevia or salt, if desired.
  3. Pour the mixture evenly into molds or mini cupcake liners, and sprinkle with a little extra salt
  4. Place in the refrigerator until completely chilled and set, about 30 minutes.

Chicken Zoodle Soup

Chicken Zoodle Soup

  • 1/3 cup coconut oil or ghee
  • 1 pound boneless, skinless chicken thighs or breasts, sliced (optional)
  • 1 cup diced celery
  • 2 shallots, diced
  • 1/2 cup diced carrots
  • 8 cups chicken bone broth (homemade or store bought – use code ‘pompa' for 15% off)
  • 2 tsp. finely ground gray sea salt
  • 1/2 tsp. dried thyme
  • 1 tsp. dried or fresh parsley
  • 2 cups baby spinach
  • Fresh ground black pepper, to taste
  • Spiralized zucchini noodles, or “Zoodles” (about 2-3 large zucchini, or 4-6 small)
  1. Heat the oil in a large saucepan over medium-high heat, then add the celery, shallots, and carrots to the pan and sauté for 5 minutes.
  2. Add the broth, salt, thyme, parsley, and pepper. Cover and bring to a simmer.
  3. Once simmering, reduce the heat to medium-low and cook for 20 minutes.
  4. In the last 2 minutes of cooking, add the zoodles and the cooked, diced chicken (if using).
  5. Put a small handful of chopped spinach in each bowl.
  6. Remove from heat and divide the soup into the bowls, wilting the spinach.
  7. Enjoy!

Raising Children Without Drugs: My Son’s Health Journey

Raising Children Without Drugs: My Son's Health Journey

The #1 source of lead toxicity occurs in utero, despite all the precautions we may take during and after pregnancy. My first-born son Daniel had some major health issues as a child, despite being born at home, nursed, unvaccinated, and fed a “perfect” diet. We discovered that he had lead toxicity, which is a common problem with first-born children. Lead stored in the mother’s bones is released into her bloodstream and impact the child in utero.

Our society has set the bar so low for that it means to be healthy. Daniel's symptoms as a child were just considered to be a part of a normal childhood. When he was little, it was simply constipation that led us to test for lead. Many people just chalk that up to being a baby, but we felt something was off. The problem with lead is that despite how much you clear it from the body as a child, the bones begin to remold themselves as the child grows into a teenager. This process releases this lead back into the bloodstream, which started giving him more severe problems as a young man.

Daniel’s Health Journey Symptoms:

  • inability to focus
  • lack of energy
  • declined athletic ability
  • declined ability to recover
  • recurring injuries

Daniel didn't even realize how sick he was until he began to heal. And this is what I fear for in his generation… a generation of children that don’t realize their potential because they don’t know how good they can feel; who are being pumped with drugs just to focus, when in fact there is something else going on.

Until the lights came on, you didn’t realize you were sitting in darkness.

Prescription drugs, illegal street drugs, and psychotropic “smart” drugs are at an all-time high with young adults these days. “Growing up in this generation, it [doing drugs] feels like the norm,” said my own 19-year-old son, and that scares me. Drugs become an accepted part of the cultural norm. They don’t understand that these things that everyone is doing are ultimately making their lives a lot worse.

The result is a generation of hyper-immunity, kids full of autoimmune problems. Their immune systems cannot bear the burden of everyday life. These young adults struggle with food allergies and asthma to incessant injuries, and an inability to recover, to chronic fatigue, and depression.  Although these symptoms might be common, they should never be accepted as normal.

There’s a new powerful movie on this subject, called “Take Your Pills” on Netflix, that shines a light on how our kids are essentially Adderall-addicted. My son has witnessed this first hand, seeing the majority of his peers rely on these drugs (many of which are unprescribed) to get through the school year. The irony of it all is that these amphetamine-based drugs don’t actually generate more performance. Rather, they produce an addictive sensation euphoria that brings the illusion that performance is enhanced.

Daniel has reclaimed his health over the years, without drugs, by implementing healthy habits and protocols including:

  • whole foods diet (no junk food)
  • cycles of heavy metal cellular detoxes (using CytoDetox)
  • water fasting
  • dry fasting

It’s important to note that these things and this path is something a young adult can only truly pursue out his/ her own free-will, and it was a process for my son. By supporting our children by example, to make these better decisions (especially in their most formative years), they end up modeling themselves after us. By taking steps along this holistic path to wellness, our kids begin to feel better and better and reach a point when they’re living a drug-free life and feeling and performing better than anyone else out there.

Daniel’s first partial fast was actually at the age of 13, which relieved his chronic ankle pain. And today as a 19-year-old man, he has of his own free will implemented water-fasting as a part of his lifestyle and quest to heal. Fasting has become a huge part of his life, and in fact, he’s probably fasted the most out of anyone in our family, not only for physical wellness but also spiritual. (link to this video:

Daniel's Health Journey: Fasting isn’t just about healing the physical body, but also the spiritual body and mind.

Fasting has been a part of every ancient religion, and for a good reason. Many people use fasting to silent the physical distractions of everyday life and focus on the intrinsic inner healing that happens during a fast. Whether you consider yourself a “religious” person or not- witnessing the body heal itself with absolutely no outside intervention is indeed a manifestation of divinity.

It’s no surprise how big an advocate I am when it comes to fasting for physical and spiritual health. My advice for a fasting beginner or anyone who is very sick is to start with 5 days on only water. Five days is the minimum time to really see benefits that fasting has to offer.

Daniel's Health Journey: What Happens During The First Few Days of Fasting…

Day 1

  • Is usually fairly easy because the body is still running on glucose and food-stores from the previous day.

Day 2-3

  • The next few days can be a little rougher, as the body adapts into ketosis (switches from running on glucose aka sugar to ketones aka fat). These days are the ones that require a little more rest and dedication.

Day 4

  • By day 4, the body is usually fat adapted (is running on ketones), and energy will start to come back for most people.

Day 5

  • Is the sweet spot for fasting, and when the good stuff starts to happen. This is the day when the most autophagy (deep cellular clean up/ healing) is going on, and when you really reap the benefits of the previous 4 days.

Check out this article for more information on fasting as a tool for deep cellular healing.

Check out the online HTML CheatSheet here and save this link because you might need it while composing content for a web page.

Learn more about Raising Children without drugs in this Health Hunters Episode:

Women and Fasting

Women and Fasting

It’s no surprise how passionate I am when it comes to the subjects of prolonged fasting, intermittent fasting, and ketosis… but something that has been coming up a lot lately is the topic of women and fasting, particularly that it is not healthy for women. Now there are not a lot of studies out there diving deep into this subject, but I can tell you from my clinical experience working with thousands of people, and training physicians, that women can absolutely incorporate fasting and ketosis into their lives successfully. I am here today to explore this subject of women and fasting, and explain how women (yes, even with thyroid and adrenal issues!) can reap the incredible benefits of fasting.

women and fasting

Women and Fasting: What is Intermittent Fasting?

Intermittent fasting (IF) is eating in a restricted time window within the 24 hours of a day. Whether it be 8, 6, 4 hours, or even a single meal for the day- IF is the act of consciously eating within that limited time window. This extended time without food supports the body in becoming “fat adapted,” whereby it uses fat (ketones) for fuel, instead of the conventional sugar (glucose) provided when we’re eating around the clock.

Women and Fasting: What is Ketosis?

Ketosis is a metabolic process that happens when you consume a very low amount of carbohydrates per day, forcing the body to use fat for fuel. It goes very well with an IF lifestyle, because the body’s blood sugar levels become very stable, and the body gets really good at burning fat.

Ketones levels are measured very simply using a small finger-pricking device called Keto-Mojo and nutritional ketosis is getting a reading of over 0.5mM.

Women and Fasting: Why Not?

The chatter suggesting fasting is bad for women revolves around a few key points, predominantly that women’s bodies (particularly hormones) are not made for fasting in general, and also that women’s modern-day hormonal problems (like adrenal depletion and thyroid issues) are exacerbated by the stress of fasting.

When we look back at our ancestor's patterns, it is pretty obvious that feast-famine cycles did not only apply to men; all people naturally partook in the cyclical nature of eating a lot and then going extended periods of times without food.

In terms of modern-day hormonal problems, this subject is very real; women’s hormonal systems are under a lot of pressure, and I see so many women with thyroid (especially hypothyroid) and adrenal issues, and they do generally have a harder time becoming fat adapted. In fact, my wife Merily was one of those people: it took her three months on a ketogenic diet to start generating those 0.5mM level of ketones. Although there is an adaptation period for all people, it regularly only takes a couple of weeks.

Despite the struggle to get there, simply avoiding the world of ketosis and fasting all together because of preexisting adrenal and hormone issues is truly not the answer. There are ways to tailor these mechanisms (for both men, and women) to cater to the individual needs of the person, which will not only be a gentler process on the body but will also maximize results in the long run. This tailoring for women and fasting is what I call diet variation, or “feast/ famine” cycles.

Women and Fasting: Diet Variation

What is diet variation?

Diet variation is, varying the diet using a low carb (ketogenic) diet, and incorporating at least one feast day, and at least one famine day, per week. A feast day can be an increase of carbs, or of protein, or even just a general increase in calories. A famine day is one meal or a day of total fasting. There are different versions of diet variation, which you can tailor to your individual needs and also change over time as your body adapts and gets more metabolically flexible.

Why Diet Variation Works

Using diet variation forces the body to adapt and ultimately optimize in ways that simply do not happen with a single, prolonged (keto or otherwise) diet alone. When we vary our diet, the hormonal shifts for adaptation re-establish and trigger the body’s ability to burn fat for energy (which means a fat loss), but also prevents us from burning out. This burnout is particularly prevalent with those suffering from underlying hormonal and adrenal issues, which most of the time are women. Incorporating feast days reminds the body that it is not starving so that it can tap into those fat stores without fearing that the famine cycle is going to continue on indefinitely.

Each time my clients move in and out of ketosis, the easier it becomes. The body adapts very quickly and becomes more and more metabolically flexible. After going back and forth between ketogenic and non-ketogenic states, it now takes Merily a matter of days (not months) to enter ketosis. That is metabolic flexibility.

By forcing an adaptation, we’re getting a hormone optimization.

Women and Fasting: Types of Diet Variation

Typical diet variations are the 5-1-1: five ketogenic days, one famine day (either a single meal or total fasting), and one feast day; and the 4-2-1: four ketogenic days, two famine days, and one feast day. For someone working with adrenal or thyroid issues, two to three feast days per week is usually a good place to start, including one famine day, and the rest ketogenic days.

Women and Fasting: Listen to Your Body

Women are by nature, incredibly cyclical beings. Following your menstrual cycle alone is a great way to use diet variation to support the needs of your body as it transitions through the month. In my experience, it’s generally the week leading up to menstruation that the body craves more carbohydrates: so listen! The body actually requires more insulin to make hormone conversions, so this is the right time to provide your body with higher carbohydrate foods. Incorporate these re-feeds at a time when your body is intuitively calling for it.

Women and Fasting: Eat Real Food

It’s important to note that when I speak of re-feeds, feasting, or carbohydrates- this does not mean junk food. Rotating between a ketogenic diet and more of my standard Cellular Healing Diet are always rooted in real, whole, nutritious foods. These higher carb days are feeding your mitochondria and boosting stem cell production among other things, and the importance of always feeding your body with real nourishment cannot be understated.

Diet Variation is for Everyone!

This diet variation is not only for women, in fact, but it also helps all people get better results! Not only are people losing more fat, getting more energy, clearer minds, and healthier bodies…but they are finding diet variation more conducive to leading a happy and balanced life.

Learn More About Women and Fasting:

Listen to my Health Hunters Radio Episode for more information on Women and Fasting Here: Health Hunters Radio Episode 43