If you follow the mass media, you may be under the impression that the only way to avoid getting sick is to hide under your bed and pray. While limiting your exposure is a smart first step to keep yourself safe from any contagion, don’t forget that your body knows how to protect itself. The better you care for your immune system, the greater your chances of weathering any germ storm that blows through. The solution to avoiding illness, then, isn’t purely to stow away until it’s safe to come out, but to take an active role in supporting the system that prevents it.

First we’ll look at how your immune system functions, and then we’ll show you the steps to take to keep it online, and running without defects.

How The Immune System Works

Your body is constantly on the lookout for anything that tries to enter it and shouldn’t. Be it an allergen, bacteria, a virus, or a wood splinter you got from sanding your deck, when your body senses an invader, the immune system is going to kick in to try to get rid of it ASAP.

The first series of defense mechanisms it uses to do that are no doubt familiar to you, and you already think of them as warning signs that you may be getting sick. You start sneezing and coughing. Your eyes water and your nose runs. You find yourself needing to use the toilet more often. Your finger swells up around the site of the splinter, a sign that white blood cells are rushing to the area in an effort to kill any germs that may have come with the particle.

If those initial mechanisms don’t stop the threat, the invading substance can start to get a foothold in your body—and that’s when it can make your life miserable. Viruses bind with healthy cells, using them as hosts to replicate themselves and multiply. Bacteria divide inside the body and take up space that crowds out healthy cells, disrupting their normal functions and potentially killing tissue.

At this point, your immune system knows it needs to take drastic measures, so it turns up the heat—literally. It produces fever-inducing cytokines, the proteins interleukin-1 and interleukin-6, which cross over the blood-brain barrier to signal the brain’s hypothalamus that the body’s thermal set point needs to be raised. This is when your forehead gets hot, and the chills set in—an effort to raise the body temperature by contracting muscles. (You feel cold because your body is colder than the level your immune system is trying to raise it to.) These symptoms make you feel terrible, and they’re sure signs that you’re sick as a dog, but they’re actually playing a vital role in turning the tide of battle. The heat from the fever helps to stop bacteria and viruses from spreading, and can start killing them outright—in effect, cooking them to death. (“The enemy deserves no mercy…”)

The body is mounting its counter-attack. It mobilizes white blood cells—specifically, phagocytes—that engulf the offending bacteria or virus and destroy it. Some of these blood cells develop antibodies, cells that remember the DNA of the invaders so that the body can recognize them and stop them sooner if they should ever come back. This is why it’s difficult to come down with the same virus again if you’ve already had it (e.g., chicken pox). Your body sees the enemy coming from a mile away this time, so it won’t get ambushed like it did before.

Your immune system is an army that will win many wars over your lifetime. But like any army, it is most effective if it has adequate resources, and doesn’t have to fight wars on multiple fronts. Therefore, keeping it fit and well-supplied should always be a priority.

Ways To Help Keep Your Immune System Strong

There are three strategies to promote immune health. None of them—individually or altogether—can guarantee that you’ll never feel badly again, but they’ll do the most possible to keep your army alert and on the field.

#1 Reduce The Workload On Your System

This boils down to simply avoiding stress of any kind, and that includes the type you get from hard workouts as much as it does the grief caused by your boss, your kids, or the flat tire you got driving to work this morning. Of course, exercise is generally helpful in keeping you healthy (more on this in point #3), but if you feel that you’ve been exposed to someone who’s sick, or you’re starting to notice the first symptoms of an illness, lighten up on your workouts or stay home and rest. Hard training promotes an immune response, and if the system is already working to battle back viruses and bacteria, you’re only dividing your forces.

The danger with stress, on the molecular level, comes from a boost of free radicals. These are byproducts of chemical reactions in your body that leave molecules that are missing electrons. Now highly unstable as a result, these molecules are capable of damaging lipids, proteins, and DNA. At normal levels, they serve a helpful role, warning the immune system of incoming invaders, but when they grow out of control, they create mutations in cells, or kill them. Accumulation of free radicals is thought to be a harbinger of serious health problems.

Free radicals accumulate when you consume alcohol, cook food (particularly at high heats with unstable polyunsaturated oils), exercise to excess, are exposed to pollution or radiation (including from sunlight), and suffer any degree of mental stress. Naturally, many of these things are hard or impossible to avoid, so don’t think you have to live like a hermit. Simply limit your exposure to them in large doses.

While you’re trying to evade stress in the short term, you can simultaneously practice methods that help you control it in the long term. As simple as it sounds, spending more time in nature (forest bathing) has been shown to have extremely powerful effects on stress, and may even reduce your risk for specific diseases. Meditation may do likewise.

But there may be nothing so restorative to your immune system as getting more sleep. A review in Frontiers in Bioscience concluded that sleep attenuates oxidative stress (a result of free-radical buildup) that can cause problems in the brain, heart, liver, and more. And just because you may be young and healthy already doesn’t mean you can afford to stay up all night. A 2018 study found that active physical education students—average age 21—undergoing a short-term survival training course that deprived them of sleep suffered substantial increases in oxidative stress levels. Fortunately, the study also showed that catching up on their sleep afterward helped the subjects return to normal.

#2 Stay Clean

This is an extension of tip #1, but it warrants its own category. Avoid people who are sick and touching things that might be contaminated, and practice good hygiene to reduce the chance of microbes clinging to your skin (and eventually getting through it).

This is where hand-washing comes in. The Centers for Disease Control and Prevention (CDC) say it’s still one of the top ways to avoid coming down with something. And as simple as hand-washing is, you’re probably not doing it the way the government wants you to. Here are the correct steps, according to the CDC.

1. Wet your hands with clean running water. It doesn’t matter if it’s warm or cold.

2. Apply soap. Contrary to popular belief, antibacterial soaps are no better than the conventional kind, so any soap will do.

3. Turn off the tap (to save water).

4. Rub your hands together to lather the soap on them. Don’t neglect the back of your hands or the space between your fingers, and be sure to soap under your nails. Work for at least 20 seconds (about the time it takes to sing the “Happy Birthday” song twice).

5. Turn the tap back on and rinse your hands. Yes, you’ll have to touch the faucet handle again to do it, but the CDC says there’s little reason to worry about contamination from that.

6. Dry your hands with a clean towel (paper or cloth), or air dry them.

Hand sanitizers are another option, but the CDC says they’re only your best chance if you can’t get to a sink. There isn’t much research pitting hand washing against hand sanitizing, but a 2019 study found that simple washing removed the flu virus from hands better than using an alcohol-based gel did. However, the subjects using the sanitizer merely placed it on their skin—they didn’t rub it in, as most sanitizer brands instruct you to do.

Although they’re extreme examples, and mostly relevant when dealing with pandemics, social distancing and quarantine are other effective methods of staying germ-free as well. Surgical masks have been found to be helpful as a barrier, lessening the spread of germs to others when the wearer is sick, but they won’t do much to prevent you from breathing particles in, or contacting them by touch. The U.S. Surgeon General warns not to use them, so that they can be reserved for healthcare providers.

#3 Stimulate Immune Health

What you eat and supplement can make a big difference in your immune responses. For optimal immune health, fruits, vegetables, grains, and mushrooms should be staples in your diet, and the more different colors you can include on your plate, the better. Colorful produce is rich in phytonutrients—plant compounds that have antioxidants (such as Vitamins A, C, and E) or antioxidant-like properties, both of which fight free radicals.

In particular, pay attention to citrus fruits, which are loaded with Vitamin C. One of the best researched and most potent antioxidants, Vitamin C helps maintain cellular integrity—that is, aiding the cell membranes in keeping foreign bodies out. The vitamin is also an important component of blood vessels, ligaments, and bone, helps the body synthesize carnitine (an energy-producing amino acid), and supports the production of neurotransmitters (the body’s chemical messengers).

One type of food you’re almost certainly not getting enough of is mushrooms. Packed with a variety of beneficial compounds, they’re an underrated immune-supporting resource. Mushrooms also offer polysaccharides, compounds that serve as a prebiotic, acting as food for the good bacteria in your gut that eat the bad kind that can get you sick. One polysaccharide in particular, beta-glucan, helps the immune system through another mechanism as well.

Your body doesn’t recognize beta-glucan as food when you consume it. It’s safe to ingest, but your system assumes it’s dangerous. This promotes an immune system response in an attempt to protect you from beta-glucan, just like it was a foreign invader. As a result, your immune defenses go on high alert, and can help neutralize other potential threats to your body before they run you down.

Chaga is a type of mushroom, usually found as a tea or supplement, that should be on your shopping list. It has been shown to be particularly helpful for maintaining cell integrity.

Don’t neglect foods that come as a side, or seasoning for your main dish. Research shows that two commonly used spices, ginger and turmeric, can be beneficial when eaten or supplemented. A review in the International Journal of Preventive Medicine showed ginger helps the body clear away oxidative stress, while a Journal of Clinical Immunology review indicated that, thanks to its curcumin content, turmeric’s ability to promote immune system function is “beyond doubt.”

The way you prepare your food can greatly impact its health potential. Vegetable oils consisting of polyunsaturated fats are not stable at high temperatures, and will oxidize when you cook with them, creating free radicals. Saturated fat sources, such as coconut oil, MCT oil, and butter, remain stable at high heat, and are therefore better choices (1, 2, 3). Furthermore, coconut oil and MCT oil contain antimicrobial and antifungal properties that may help support immune resistance as well.

This isn’t to say that all microbes need to be killed off. Remember that there’s good bacteria too, and the type that live in your gut have a major say in how your immune system works. As a matter of fact, some 70% of the body’s immunity-supporting cells reside in the gut. Called probiotics, you can boost their number by eating more fermented foods, like yogurt, or taking probiotic supplements. Probiotics help maintain immune health by gobbling up pathogenic bacteria and enhancing the quality of your body’s mucus, in effect, creating a better trap for invaders to get caught in, and then flushed out by. One powerful probiotic technically isn’t a probiotic at all, but functions like one. Saccharomyces boulardii is a yeast found in lychee fruit and mangosteen, but is more readily available in supplement form. It helps the body produce antibodies (the cells that prevent you from getting sick again from the same invaders), and supports communication between cells in the immune system, allowing for a better-orchestrated immune response.

Lastly, working out—in addition to all the good it does your muscles, heart, bones, and connective tissues for overall longevity—plays several roles in keeping you out of a sick bed. Though not conclusively proven, scientists at the National Institutes of Health theorize that physical activity may help flush bacteria out of the lungs and airways, cause white blood cells to circulate more rapidly, and slow down the release of stress hormones. The brief but significant rise in body temperature you get from exercise may also help prevent bacteria from multiplying—similar to a fever.

So, unless you’re already sick, keep exercising!

The post How To Support A Strong Immune System appeared first on Onnit Academy.

Many self-quantification enthusiasts, athletes, and biohackers report spending enough hours in bed each night, but upon review of their sleep cycles, find that an “8 hour sleep night” really only translates to a relatively disappointing 6, 6.5 or 7 hours of actual sleep. If you fall into this category, then keep reading, because I’ll dive into some of my top tips for reducing nighttime disturbances and restless sleep. 

What Causes Restless Sleep?

Restless sleep and sleep disturbances can be caused by a variety of factors, including stress, excess noise, restless or loud partners, pets, babies or and food timing. To reduce restlessness and to get more restful sleep, consider tips such as:

-Optimizing your sleep environment by ensuring your room is completely blacked out in darkness.

-Keep your bedroom is cool (I recommend 64-65 °F as the ideal sleep temperature).

-Avoid spicy food and heavy meals or high amounts of alcohol (more than two drinks) within 2 hours of bedtime, and avoid caffeinated beverages or energy supplements in the afternoon and evening.

-Complete any hard exercise sessions at least 3 hours prior to bedtime, and if you must workout closer to bedtime than that, lower your body’s core temperature with a post-workout cold shower (more details below)

-Install Iris on all your computers and switch it to sleep mode (or use this red light iPhone trick) our phone to night mode when the sun sets in whatever area of the world you happen to be in. 

When it comes to restfulness, in my experience the biggest variable above to make the most significant impact is to keep your body temperature low. Not only should you keep the room relatively cool, but you should also consider:

-An outdoor walk in the cold, a quick cold shower, or jump into a pool, lake, river or ocean if you’ve done a hard workout that night or eaten a very heavy meal. Some athletes are concerned a post-workout cold soak will blunt the hormetic response to exercise and limit muscle or mitochondrial gains, but this is only the case if you get very cold (such as a 10-minute ice bath). A 2-5 minute cold shower or cold soak or 10 minute outdoors cold walk will not impair exercise response.

-Wearing wool socks to bed. Research suggests that wearing wool socks to bed causes blood vessel dilation (vasodilation) that can warm the skin but lower the body’s overall core temperature, and can shorten the time it takes to fall asleep by over 15 minutes!

-Use breathable or cooling bed sheets. The best choice for cool, breathable sheets is linen, which tends to be cooler than cotton. For a more eco-friendly or hypoallergenic choice, bamboo is an excellent choice. It is hypoallergenic, and also feels gentle to the touch. If you must use cotton, look for a thread count lower than 400, which is thinner and cooler than higher thread count sheets.

Aside from thermoregulation and cooling the body, a few of my other favorite quick tips for reducing restlessness include:

-Plenty of morning sunlight and natural light exposure, which can jumpstart the circadian rhythm and allow for deeper sleep later at night. 

-Use of apps that enhance sleep, particularly when used with a “pink noise” setting. One of my favorites is Sleepstream, and another excellent app for sleep is Brain.fm. I recommend putting your phone in airplane mode and playing these apps next to your bed at night, or if in a particularly noisy area, using foam earplugs and/or a sleep-friendly set of headphones, such as the soft, side-sleeper friendly Sleepphones.

-Installing blackout curtains in the bedroom, turning off all light-producing devices or covering the lights with LED light-blocking tape, and donning red or orange blue-light blocking glasses whenever the sun sets in whatever area of the world you happen to be in. 

-Ensure your bedroom is a “safe place”, which your body primarily associates with sleep or sex only. Avoid taking your laptop into bed to work, or reading business books or other highly stimulating intellectual material prior to bed. Keep the TV out of the bedroom, or don’t watch TV in bed, even during the day. For the ultimate in feeling safe during sleep, consider the use of a gravity blanket, which can assist with activating your parasympathetic nervous system during sleep. 

-Don’t eat a heavy meal prior to bed, but if you do find yourself frequently waking, consider consuming a cocktail that will allow a slow “bleed” of calories and nutrients into your system during a night of sleep. I prefer a tablespoonful or two of coconut oil and almond butter drizzled with raw honey and a pinch of sea salt. The addition of collagen or glycine may also be helpful.

-Finally, any inhibitory neurotransmitter supplement, including GABA, passionflower, valerian root or chamomile, or a small dose of melatonin prior to bed.

Restless Sleep Summary

Cold, darkness, and silence are the holy grail of a good night of sleep. When you use the practical tips in this article to achieve each of these three keys, and simultaneously address exercise and eating patterns before bed, you’ll experience far fewer nighttime wakings and better daytime energy.

How about you? Have you found any particularly effective strategies for nighttime wakings and restlessness? Leave your tips below!

The post Restless Sleep: How to Stop Tossing and Turning appeared first on Onnit Academy.

While Facebook, Twitter, Instagram, and other platforms have revolutionized the way we access information and interact with the world, they’ve come with equally powerful consequences. They warp our sense of reality, distract us from tasks, lead us to compare our lives with others, and have us checking our cell phones like it’s an addiction (and research shows that it is). Social media has given us a window into how one another really live, but it’s also exposed our ugliest sides—the ones you can’t filter on an app, of course.

This Christmas, Onnit is taking a sabbatical from social media. We’re going dark for a week to encourage everyone to take notice of his/her own social media use—and, perhaps, overuse. As with any other type of fast, getting away from apps and interfaces for a little while can have a detoxifying effect, and might even help you to reconnect with people the old-fashioned way—in person, or via verbal conversation.

If you need a nudge to put your phone down, keep reading. There’s mounting science to show that too much social media can contribute to serious mental and physical health problems, ranging from feeling lazy to outright suicidal.

Are You Addicted to Social Media?

One of the first things you notice when you download a social media app is that it starts using you rather than the other way around. You plan to finish a work project, take the dog out, or go to the gym, but you just need to see how many likes you got, if so-and-so responded to your comment, or what President Trump Tweeted today first… Next thing you know, an hour has gone by, and you have nothing to show for it.

According to the Global Web Index, an Internet market research company, as of 2016, the average Internet user spends more than two hours per day on social media platforms. To gain some perspective, consider that, as of a 2018 US Department of Health and Human Services report, fewer than 23% of American adults get 150 minutes of moderate and 75 minutes of vigorous exercise PER WEEK—the minimum amount of activity the government recommends.

Teenagers seem to be particularly susceptible to displacing healthy habits with social media use. In a 2019 study published in The Lancet Child & Adolescent Health, researchers interviewed 10,000 British kids between ages 13 and 16. They concluded that social media use may harm adolescent girls’ mental health by not only exposing them to cyberbullying but also reducing the amount of sleep and exercise they get. The more they engaged with social platforms, the less time they allowed for rest and sports play, and that heightened psychological distress.

When you look at how social media affects the brain, it’s easy to understand its seductive power. “The ego wants to be recognized,” says Dan Engle, MD, a functional medicine doctor and psychiatrist (drdanengle.com). “Social media is all about satisfying ego desires of self-importance—being validated, recognized, and seen. So any time the ego senses those things, it registers it as a reward. Our self-worth grows in connection to how much people are witnessing and acknowledging us—giving us feedback and ‘likes.’ This stimulates addictive neurochemistry that creates a behavioral pattern that becomes harder to step away from over time.” This is how addictions are born.

As Facebook is one of the oldest social media platforms, it’s been the subject of more research than other networking sites. In 2014, Austrian researchers conducted three studies, finding that subjects who used Facebook for 20 minutes reported a worse mood than those who just browsed the web. The mood change, scientists suggest, may have resulted from the people feeling that social media use was a waste of time. The research hinted that people continue to use social media because they expect that it will make them feel better, when science shows that it ultimately makes them feel worse.

A 2017 trial in the American Journal of Epidemiology featured more than 5,200 subjects, and focused on the association between Facebook activity and real-world social activity with respect to mental and physical health and life satisfaction. Liking other people’s content, clicking on links through Facebook, and updating one’s status were all associated with decreased mental health (reported by the subjects themselves), and the very use of Facebook was found to be negatively associated with well-being. The researchers wrote: “The negative associations of Facebook use were comparable to or greater in magnitude than the positive impact of offline interactions, which suggests a possible tradeoff between offline and online relationships.” That is to say, bad feelings derived from using Facebook may have an even more powerful effect on the mind than good ones you get from friends out in the real world.

Alarmingly, there’s no single personality type that seems to be at the greatest risk of social media addiction. A British review of 43 different studies determined that social media addicts can be extremely introverted (and therefore use social networks to compensate for having few social connections in real life), but also extremely extroverted as well (perhaps because they have so many friends to connect with). Those who are already dependent on alcohol are also highly susceptible. Excessive social media usage, the researchers report, is linked to relationship problems, poor academic performance, and reduced participation in social communities offline.

Scientists haven’t yet agreed on exactly what constitutes “excessive” social media use, but most studies consider multiple daily social network check-ins an indication of some level of dependence (and, sorry, but chances are good you’re in that boat).

“I think, on average, an hour of social media per day is a good maximum,” says Engle. This takes into account how much overall screen time you’re getting from your use of your cell phone and other devices. Interfacing with any kind of blue-light emitting electronics revs up your central nervous system, which Engle says can contribute to problems like anxiety and insomnia, so it’s best to get away from digital screens whenever you can. “Most people probably spend at least another hour on emails and another watching TV, so that’s three or four hours of screen time already.”

Does Social Media Lower Your Self-Esteem?

One of the worst miseries associated with social media is comparative thinking. Constant bombardment with pictures of people that (appear) to be on exotic vacations, in happy relationships, or enjoying life in general never fails to make us question our own level of fulfillment, and usually conclude that it’s lacking. Whether it’s a family member, a work colleague, rival, romantic crush, or a celebrity, following him/her on Instagram long enough is sure to make you feel that you don’t measure up in some department, and that can sow the seeds of low self-confidence, and ultimately depression.

A 2017 study on women between 18 and 25 found that greater Instagram use was associated with greater self-objectification. Frequent viewing of so-called “fitspiration” pics—photos of fit people’s bodies—resulted in a higher concern about body image. Meanwhile, a Penn State study showed that looking at other people’s selfies can lower your own self-esteem and sense of life satisfaction. Interestingly, the study noted that looking at pictures of groups of people on social networking sites may result in higher feelings of satisfaction, but posting selfies or “groupies” wasn’t associated with self-esteem or satisfaction.

Two more studies that included more than 700 students found that feelings of worthlessness and hopelessness were linked to time spent socializing online. Those who had negative interactions on the web reported having the worst feelings.

Is Social Media Causing Depression?

If you’re a teenager reading this, chances are that acne or a recent breakup have already got you feeling low. Don’t let social media drag you down even further. A 2019 study in the Journal of the American Medical Association covered more than 3,800 subjects, and concluded that, due to strong associations, use of social media (and television) may enhance symptoms of depression.

In 2017, a study on young adults in Social Science & Medicine found that social media was associated with increased depressive symptoms, but the results indicated that how they use social media—not how much they use it—may be what does the damage. Furthermore, the findings showed that the more social media platforms an adolescent engages with, the more likely he/she is to exhibit depression and anxiety.

That same year, Computers in Human Behavior published a study revealing that people who use seven or more social media platforms are more than three times as likely to have high levels of general anxiety and depression as those using zero to two platforms.

Does Social Media Contribute to Suicide?

Comparing yourself to others online may make you feel inferior, but having other people on Facebook, etc., outright tell you that you suck could make you want to die—literally. Internet bullying—aka cyberbullying—via social media can be so relentless that it’s been linked to suicide-related behavior.

“It’s easier to ridicule people virtually than it is to do it face to face,” says Engle, “so people can get into demeaning or posturing positions without full appreciation for the ramifications.” For the victims, that ridicule can be that much more humiliating to endure, because the social media platform makes it visible and accessible to the whole world. Remember that the ego craves recognition, so when it gets it in a negative way, and in mass amounts, the blow can be many times more crushing. “The feeling [for the victim] is that, immediately, the world can have a whole new impression of me,” says Engle. “A person’s whole world can turn upside in a millisecond, if he or she uses social media to identify him or herself to the world.”

The American Journal of Public Health reported that social media can amplify feelings of isolation, instability, and hopelessness among those who are already stressed emotionally or psychologically, or live in stressful environments. These feelings can increase the risk for suicide.

Again, young people, the most active social media users, are on the front lines. A survey given to nearly 2,000 middle school children indicated that those who were cyberbullied were almost twice as likely to attempt suicide as those who weren’t. Also, the cyberbullies themselves were one and a half times as likely to report having attempted suicide than those who were not offenders, or were victims of cyberbullying.

If you’re a person who’s already considering suicide, social media may actually facilitate your going through with the act. An Australian study concluded that interactions on chat rooms and discussion forums may foster peer pressure to die by suicide, encourage users to idolize people who have killed themselves, or make it easier for those who have made suicide pacts with each other to see it through. In this case, social media is doing exactly what it promised—helping people come together and support each other—but by reducing their doubts and fears about ending their own lives.

Benefits of Social Media

Despite its flaws and pitfalls, social media, of course, isn’t all bad. Like a knife or a fire, it can be used to help as well as hurt—and it’s not going away any time soon. For as much as social media can do to make us lazier and less happy, there’s also evidence that it can be motivating, and even help treat emotional and psychological problems.

In a 2015 study, when subjects were asked to look at “envy-eliciting” photos on Facebook and Twitter—posts about buying expensive things, traveling, and getting engaged, for example—researchers found the people felt “benign envy.” This is a form of jealousy that is more likely to make a person work harder to get those same things for him/herself.

Researchers from the University of Pennsylvania and University of Miami found that people who are emotionally unstable are more likely to use social media to post about their emotions. This can lead to them receiving support from their social network that helps them feel better after a negative experience. People with emotional problems tend to be apprehensive in live social situations, so turning to social media to vent is less threatening to them, and therefore more likely to help them find relief.

Finally, social media may help to actually save lives by making it easier to identify depression and psychological problems before they lead to dangerous behavior. Microsoft researchers looked at Twitter profiles for depressive language, engagement, and emotion. The screening process they then developed has been shown to identify depression in a user accurately in 7 out of 10 cases.

“Ideally, we can use social media to engage with others who are like-minded, like-hearted, and like-spirited,” says Engle, “and follow people who we feel inspired by and connected to. Social media has its sweet spot. If we don’t use it at all, maybe we won’t be fully connected to those who are close to us that we don’t see in person very often, but if we use too much, then it could be toxic to our emotional or mental state. So we have to look at how we use it, who we follow, and the amount we use it.”

How To Make Social Media Healthier

To get back to using social media—rather than the other way around—Engle recommends the following.

1. Remember the golden rule.

“Treat people on social media as you want to be treated,” says Engle. Don’t post harsh comments or pick virtual fights, and don’t support anyone who does. “As Lao Tzu said, ‘See the world as yourself and treat the world as yourself.’”

2. Reduce your usage.

“Allow yourself a specific amount of time per day for social media. There are apps that track how much time you’re spending on these platforms; use them [Social Fever and Space are two examples]. Most people will probably see that they’re spending two to three times what they think they are on social media sites. Make a commitment to cut back.” If you find you’ve been scrolling and posting four hours a days, pare it down to three hours, and eventually wean yourself down to one.

You may be pleasantly surprised to see how much more time you suddenly have to exercise, get work done, or spend time with people offline.

3. Think about the bigger picture.

Engle says it’s natural to try to compare ourselves with other people, but doing it on social media is no way to keep score. “People aren’t showing you the full version of themselves,” he says, so you’re only getting a carefully groomed and edited representation of what they look like, how they think, what they’ve accomplished, etc. There’s no way to know how you really measure up to the other guy, so don’t let it get to you. “That will continuously bring you into a state where you don’t appreciate who you are and where you’re at,” says Engle. “That’s looking outside yourself for validation and self-worth.”

4. Be careful who you follow.

There’s one sure way to avoid feeling jealous of people online: don’t follow them. “I don’t follow people who only post about their abs or their hot date,” says Engle. “I follow people who inspire me, like the dude who used to be 100 pounds heavier and sick who has transformed himself and talks about what he did to get to that place.”

5. Get some REAL friends!

Social media can only be an adjunct to relationships you’ve already built in the real world; it can never replace them. Don’t think that hitting some milestone number of followers/friends will make you feel loved. “There’s something that happens when you’re with people in person,” says Engle. “The brain has mirror neurons that control passion and connection and empathy—they let you understand the other person’s position and put yourself in their shoes. With social media, those aren’t activated the same way,” and that means you won’t connect with people as deeply, or feel the satisfaction that comes with doing so.

“Social media is helpful for making people feel connected,” says Engle, “but a virtual social platform will never be able to substitute for an in person, heart-to-heart bond.”

Onnit’s social media fast will run from Dec. 21 to Dec. 27.

The post Does Social Media Make You Feel Like Sh*t? What the Science Says appeared first on Onnit Academy.

That’s what you might find yourself saying when you step on the scale January 1, especially if media reports are true that the holidays will bloat you up like a certain morbidly obese, gift-giving elf.

According to a 2014 article that reviewed research on weight gain over the holidays, the average gain between Thanksgiving and New Year is only a little over a pound. However, the author went on to say that the range in individual weight changes is large, and that “When the average gain across the year was also measured, the holiday weight was the major contributor to annual excess weight gain.”

Your Holiday Survival Guide: Tips To Stay Lean This Season

Big, decadent meals and missed workouts due to travel and family time can knock you off your game, expand your waistline, and set a bad precedent for the month (and year) to come. But approach the holiday season strategically, and you can keep up with your training, prevent overeating, curb the risk of winter illness, and still have a jolly good time. Stuff these tips into your stocking and you may even be able to give yourself the gift you’ve always wanted: abs.

This is an excerpt from our FREE e-book, Your Holiday Survival Guide, which offers even more tips for fighting off fat and staying healthy.

#1 Avoid the aisle seat.

If you’re flying to see relatives, forgo the extra legroom and try to sit by the window. A study in Clinical Infectious Diseases found that plane passengers who sat on the aisle were more likely to get sick, even on a short-duration flight. Scientists think it’s because they were exposed to more people in the cabin as the passengers boarded and walked around.

#2 Eat more cheese.

Seriously. According to Dom D’Agostino, Ph.D., an associate professor at the University of South Florida and one of the world’s top experts on low-carb and ketogenic diets (ketonutrition.org), cheese platters are often the best hors d’oeuvre option at a holiday party. “They sometimes offer a variety of nuts and meats as well,” says D’Agostino. “Eating low carb helps control your appetite because fats and proteins tend to be more satiating and typically don’t lend themselves to overeating.”

Fibrous vegetables are another good choice, so load up on veggie platters that offer broccoli, cauliflower, cucumber, and celery. “The combination of fat, protein, and fiber will prolong gastric emptying,” says D’Agostino (i.e., the rate at which your stomach processes food). “It keeps you satiated and prevents a spike in blood glucose,” which leads to energy crashes and fat storage.

You don’t have to crunch down your veggies dry, either. “Most veggie dip has a mayo and/or sour cream base,” says D’Agostino, “so it’s usually a very keto option.”

#3 Avoid bread, crackers, cake, cookies, and rolls.

Processed foods made with refined grains and sugars spike blood glucose, creating an insulin response in the body that promotes fat gain. If you’re not sure which foods are “bad carbs,” D’Agostino recommends sticking with whole foods to keep it simple. Before you eat, ask yourself if your food ever walked, crawled, swam, flew, or grew in the ground when it was alive. If it’s close to how it looked in its glory days, it’s probably OK to eat. Bread, crackers, and other grain-based products don’t exist in nature.

“You can’t go wrong with meats and vegetables,” says D’Agostino. “Just watch out for condiments that might contain sugars or flour,” such as ketchup, and barbecue and Hoisin sauce.

#4 Swap out carbs for veggies.

When cooking for yourself, you can easily replace starchy carbs with vegetables in a number of instances. Make spaghetti squash in place of pasta (shredding it with a fork makes noodles). Cauliflower is highly diverse, and can be boiled down to make faux mashed potatoes, or pulverized in a food processor to form rice or low-carb flour for pizza crusts. It contains only five grams carbs per cup.

#5 Take the smallest serving size.

Research shows that the size of the portions you serve yourself greatly influences how much food you ultimately take in, and that overeating at one meal doesn’t cause you to eat less at your next one to compensate (as some people assume).

A study in the American Journal of Clinical Nutrition had subjects eat macaroni and cheese for lunch one day a week for a month. They were given one of four different portion sizes to consume every time, but told that they could have as many servings as they liked. Ultimately, the people consumed 30% more calories when served the largest portion than they did with the smallest one, showing that the more food they were presented with, the more they ate.

The take home: if you serve yourself less, you’ll eat less overall. So, whenever possible, eat the smallest serving size available to you, be it one slice of pizza, a single brownie square, a paper cup of holiday punch, etc. You can go back for more if you’re still hungry or thirsty, but odds are you’ll eat less overall than if you filled your plate every time.

#6 Eat more slowly.

A landmark study from the University of Rhode Island had women eat lunch on two different occasions. In one instance, they instructed them to eat as quickly as possible. In the other, they were told to chew their food slowly and put down their utensils between bites. When eating slowly, the subjects ate less and consumed fewer calories. Nevertheless, they actually reported feeling less hungry an hour later.

The stomach needs time to signal your brain that you’re getting full. Plus, the women in the study also chose to drink more water during their slow-eating meal, which further promoted satiety.

#7 Don’t eat mindlessly.

The times we tend to overeat the most are when we’re distracted—by conversation, television shows, games of pool with Uncle Ted, etc. Research shows that simply paying more attention to your food when you eat can help you avoid taking in too much, so try to keep snacks out of reach when your mind is elsewhere.

#8 Pre-game with protein.

Protein promotes satiety, so chugging a shake before a big meal will help prevent you from gorging. But here’s the thing: the drink needs to look creamy, like a real milkshake.

A study in the British Journal of Nutrition found that the thickness and creaminess of a protein drink heightens your perception of its protein content, which helps promote the sensation of fullness even further. In other words, those fruit-flavored, clear protein drinks won’t work as well.

#9 Add greens to your smoothie.

If you already regularly make protein smoothies with fruit and healthy fats (such as the popular banana and nut butter combo), add a cup of fresh or frozen spinach to the blender. You won’t taste the greens at all, but they’ll bulk up the drink with fiber, helping you control your appetite further (not to mention add health-boosting nutrition).

#10 Drink wine or hard liquor.

If you must drink at all, that is. Dry white or red wines are low in sugar. “White Girl Rosé,” not so much. “Dry Farm Wines offers fantastic low-sugar wine options,” says D’Agostino, “which can even be enjoyed if you’re on a ketogenic diet.” Liquors such as whiskey and vodka by themselves don’t have many calories, but watch out for mixers. If you want a soda or energy drink to stir into it, make sure it’s sugar-free.

Most beers are high in carbs, but lighter beers can have less. “Check the labels first,” says D’Agostino. “A lot of lighter beers provide the nutrition facts.” To avoid doing too much damage, D’Agostino recommends stopping your drinking at the first sign of a buzz. That’s a good way to get the best of both worlds—the relaxed feeling you want from alcohol without putting excessive stress on your system.

Get all 25 tips in our Holiday Survival Guide!

The post Your Holiday Survival Guide: Tips To Stay Lean This Season appeared first on Onnit Academy.

We’ll bet the foods we’re about to suggest have never touched your grill before, and once you’ve tried them, you’ll never do a cookout without them again. Not only are they delicious and unlikely to be found at your neighbors’ parties, they’re healthy, and perfectly complement the more conventional grill foods your friends and family will bring over. And by “healthy” we don’t mean another chicken breast—we’re talking good nutrition with full flavor: smoky guacamole, potato kebabs, peaches and cream, and more.

5 Healthy Foods You Should be Grilling

1. Avocado

Yes, seriously. This beautiful green fruit is loaded with healthy monounsaturated fats (which reduce the risk of heart disease), fiber, and many other nutrients. You’ve certainly had it raw on salads or with eggs, but avocado can be grilled for a unique, fire-roasted flavor. Use it to make a smoky guacamole that can top burgers, or as a dip for chopped vegetables.

Smoky Guacamole Recipe
Serves: 4

Ingredients

● ½ red onion, sliced into rings with balsamic vinegar drizzled on top
● 2 whole avocados, cut in halves and pitted
● 1 tbsp chopped cilantro
● Juice of 1 lemon
● 1 tsp smoked black pepper (optional)

Directions

1. Preheat the grill to medium and, when hot, place the sliced onion onto the grill grates (or use a grill basket if you have one). Cook 3–5 minutes.
2. Place the halved avocados on the grill, flesh-side down. Now return to the onions, tossing them and cooking until tender and caramelized.
3. Carefully remove the avocados and onions from the grill and place on a cutting board. Remove the avocados from their skin and add to a bowl. Chop the grilled onions and add to the avocados, along with the cilantro, lemon juice, and pepper. Mix all the ingredients together to form guacamole.

2. Wild Salmon

Salmon is meaty, like a great burger, so unlike other fish it holds up well to the high heat of a grill. With only some balsamic vinaigrette to season it, you have a quick and filling meal that’s packed with omega-3 fats.

Salmon Fillet Recipe
Serves: 4–6

Ingredients

● 1–2lb wild salmon fillet with skin
● balsamic vinaigrette dressing (to taste)

Directions

1. Preheat grill to medium and brush the flesh side of the salmon with the dressing. When the grill is hot, place the salmon on it, skin-side down. Close the grill lid and cook for about 10 minutes per inch of the salmon’s thickness.

3. Potatoes

Grilling a potato results in that fluffy, all-American baked-potato consistency, but takes less time to cook and offers that unique grilled flavor that your oven can’t. Keep the skin on to boost the fiber content. Also, don’t fall for low-carb propaganda claiming that potatoes are only starch—they provide more potassium than bananas and are also high in vitamin C.

Here’s an incredible recipe we got from potatogoodness.com.

Potato Kebabs with a Lemon Herb Drizzle Recipe
Serves: 2–4

Ingredients

● 1/4 cup extra-virgin olive oil
● 3 cloves garlic, minced
● 2 tbsp chopped fresh herbs (such as basil, rosemary, marjoram, and sage)
● 1/2 tsp sea salt, or to taste
● Juice of 1 fresh lemon
● Freshly ground pepper to taste
● 1 lb potatoes (any type), scrubbed clean
● 2–4 grilling skewers
● 12 oz package precooked chicken sausage, sliced 1/4-inch thick on the diagonal
● 2 ears fresh corn, cut into 1-inch pieces
● 1 zucchini, sliced 1/4-inch thick on the diagonal

Directions

1. Place a saucepan over the stove on medium heat. Add the olive oil and, when it’s hot, remove the pan from the heat and stir in the garlic.
2. Let the oil cool, then stir in herbs, salt, lemon juice and pepper and set aside.
3. Place the potatoes in a medium-size, microwave-safe bowl and cover with a lid or plastic wrap. Note: if using plastic wrap, make sure the plastic does not touch the potatoes and poke one small hole to vent.
4. Microwave potatoes on high 10–12 minutes, or until tender. Carefully remove from oven. When they’re cool enough to handle, cut the potatoes into chunks. Preheat the grill to medium and thread the potatoes, sausage, and vegetables onto the skewers.
5. Grill the skewers about 10 minutes, turning frequently and brushing with some of the herb mixture during the last few minutes of cooking.
6. Remove skewers from the grill and place on a platter. Drizzle the remaining herb mixture on top.

4. Asparagus

These green spears have natural diuretic properties, which can come in handy in reducing the bloat you get from salty foods and booze. Furthermore, the Journal of Food Science reported that the amino acids and minerals in asparagus extracts can reduce hangover symptoms and protect your liver cells from toxins.

Lemon Asparagus Recipe
Serves: 4

Ingredients

● ¼ cup olive oil
● ¼ cup lemon juice
● 1 tsp salt
● 1 lb asparagus, stems trimmed

Directions

1. Preheat grill to medium and mix the olive oil, lemon juice, and salt together in a bowl.
2. Lay out the asparagus on a plate or platter and drizzle the dressing mixture over the asparagus. Place the asparagus on the grill. Note: position the spears perpendicular to the grill grates so they don’t fall through, or use a grill pan. Asparagus cooks fast, so toss every minute or so until tender.

5. Peaches

The heat of the grill softens a peach and maximizes its sweetness to the point where it tastes like candy. In fact, grilled peaches with Greek yogurt can offer the flavor of a decadent pie with a fraction of the calories, more protein, and no processed sugars.

Peaches and Cream Recipe
Serves: 1

Ingredients

● 1 peach, halved and pitted
● 1 tsp honey
● ½ cup plain Greek yogurt
● 1 tsp fresh mint, chopped

Directions

1. Preheat the grill to medium and, when hot, add the peach halves flesh-side down. Cook 3–5 minutes.
2. Carefully remove peach halves from the grill and place in a bowl. Add the yogurt and drizzle the honey over the top. Garnish with mint and serve.

Looking for More Healthy BBQ Recipes?

Check out the post “How To Have A Healthy 4th Of July And Not Turn Your 6-Pack Into A Keg” from Camille Macres.

The post Looking for BBQ Recipes? Here are 5 Foods You Should Be Grilling (But Aren’t) appeared first on Onnit Academy.

Well, not necessarily. You can party hard and still look like a guy (or gal) who doesn’t by employing a few simple tricks. Here’s how to enjoy this Fourth without having to plead the fifth the next morning.

How To Have A Healthy 4th Of July

1. Fill Up On Healthy Food Beforehand.

An hour or so before the festivities begin, make yourself a salad with ample amounts of fat and protein. Include a couple hard-boiled eggs or grilled chicken slices, avocado, and olive oil. A simple meat and veggie stir fry cooked in butter or coconut oil will work too. Too rushed? Drink a protein shake, but make sure it’s the thick, creamy kind that looks like a milkshake (as opposed to clear, fruity-flavored blends). A 2013 study found that subjects who drank creamy protein beverages perceived the protein content of the shake to be even higher than it was, and that enhanced fullness. By satiating yourself pre-party, you’ll crave less crap than if you start on an empty stomach.

2. Choose Your Alcohol With Care.

Drinking someone else’s blend of booze (such as from a punchbowl) gives you no control over how much alcohol and sugar you consume, and it’s bound to add up fast. Instead, I like to make my drinks ahead of time, bringing a concoction of my own to the party. It’s a win-win: everyone can enjoy it, and I know how much I’m serving myself. I use either vodka, tequila, or gin, 3 parts soda water, 1 part juice, some lemon or lime, and a squeeze of liquid stevia. You can skip the juice and stevia altogether, but they make the drink a bit more decadent and refreshing (and that may help prevent you from indulging in other booze).

Here are a couple combos I love:

Watermelon Lime Spritzer

● 1 part tequila or gin
● 3 parts club soda/mineral water
● 1 part watermelon juice
● 1/2 part lime
● Liquid stevia to taste

Hibiscus Cooler

● 1 part vodka
● 3 parts club soda/mineral water
● 1 part hibiscus punch (you can get this at a health food store)
● 1/2 part lemon juice
● Liquid stevia to taste

Make a couple large pitchers for a party or one at a time. Serve over ice with an herb or citrus garnish. If you want to get extra fancy, you can muddle some fresh fruit with basil or mint into the bottom of the glasses.

3. Remember, Party Food CAN Be Healthy!

Part of celebrating is eating food you enjoy, but that doesn’t have to mean empty calories and lots of refined carbs. Offer meals that are delicious but a bit more health-conscious. Beef, lamb, and other meats provide a lot of flavor, and are fine in controlled portions. They will always be better choices than pizza or foot-long sandwiches packed with cold cuts (too many preservatives).

Here’s a recipe I love from my cookbook Paleogasm that is sure to be a hit:

Lamb Burgers with Greek Salad & Coconut Tzatziki

Serves 4

Burgers:

● 1 ½-2 pounds ground organic lamb (or combo of lamb and beef, if desired)
● salt and pepper to taste
Preheat the grill or a heavy frying pan on medium heat. Season the meat with salt and pepper and form into patties that are about 1-inch thick. When grill or pan is hot, cook patties on each side 6–9 minutes.

Greek Salad:

● ½ pound ripe tomatoes, any variety
● 2 stalks celery
● 2 avocados, ripe but firm
● 2 red bell peppers
● 1 cup pickled onions
● 1 large English cucumber, seeds removed
● ½ cup flat-leafed parsley, chopped
● 2 tbsp fresh oregano, chopped
● ⅓ cup extra virgin olive oil
● ¼ cup lemon juice
● salt and pepper to taste

Cut all veggies into about 1-inch chunks, but it doesn’t need to be perfect. Remove seeds from tomatoes (unless using baby tomatoes) and cucumber. Add the herbs, lemon, and oil, and season with salt and pepper to taste.

Coconut Tzatziki:

● 16 oz plain coconut yogurt
● 1 cup seedless or de-seeded cucumber, chopped small
● ½ cup extra-virgin olive oil
● ¼ cup lemon juice
● ¼ cup fresh parsley, chopped
● 2 cloves garlic, chopped small
● 2 tbsp fresh dill, chopped
● 2 tsp salt

Combine all ingredients and allow flavors to marry 30 minutes before serving.

Looking For a Couple More Recipe Ideas?

Watch Episode 10 of my show, Camille’s Paleo Kitchen, where I’m joined by my guest, Tony Federico, co-author of Paleo Grilling. We whip up recipes for bacon jalapeno wrapped shrimp, veggie burgers with a grilled romaine and avocado salad, and a key lime parfait for dessert.

You can also get the first chapter of my cookbook, Paleogasm, free, here. It includes ideas for making every meal of the day more paleo-friendly (and delicious), and will surely get your creative juices flowing for throwing a great Fourth of July party.

The post How To Have A Healthy 4th Of July appeared first on Onnit Academy.

Makes: 8 popsicles of each flavor
Prep Time: 10 minutes
Freeze time: 5-6 hours
Difficulty: Easy

Summer is here! That means sunshine, pool parties, and lots of sweating. While the first two are exciting, sweat isn’t exactly the most enjoyable thing our bodies produce. We can’t do a whole lot to control your pit stains and mustache bubbles, but we can help you rehydrate afterward. What follows are two recipes—one for kids, and one for their parents only—that help hydration while also providing a tasty, health-conscious dessert or snack.

Coconut Water Is The Key

All-natural coconut water in combination with sodium is one of the best methods of hydration. In 2002, researchers compared plain water, coconut water, and a standard sports drink to determine the best post-exercise rehydration fluid. While all three showed comparable markers of hydration, the athletes were able to drink more coconut water, while the sports drink and water caused upset stomach or a feeling of fullness.

Coconut water is specifically high in potassium, among other trace minerals. The addition of Himalayan salt makes up for the lower content of sodium in coconut water, and provides 84 trace minerals for electrolyte and fluid balance on those hot summer days.

Kid-Friendly Homemade Popsicles

Ingredients

● 28-34 oz. all-natural or fresh young coconut water*
● Fresh berries**
● Himalayan salt

*Look at the ingredient label to make sure it only reads “coconut water” or “pure, virgin coconut water.” You want to avoid anything that says “from concentrate” or any additional sugars or preservatives added. We love Harvest Bay’s All-Natural Coconut Water.

**Feel free to use any fresh, in-season berries of choice. We used fresh, organic raspberries, blueberries, strawberries, and blackberries.

Directions

1. If using strawberries, slice into small pieces to fit in the popsicle molds. Add the berries to fill each mold to the top. This is a fun activity for the kids to do! If the blackberries are too big, just slice those up too. I like to alternate berries to display a stacked variety of colors once it freezes up.

2. Then add the coconut water to fill to the top. Add a tiny pinch of Himalayan salt. Insert a popsicle stick, and freeze for 5-6 hours.

3. When ready to eat, run under warm water for about a minute until it easily pops out.

Adult-Friendly Strawberry Rosé Homemade Popsicles

These pops will make you feel like a kid again, but they contain wine, so they’re for adults only.

Adult-Friendly Homemade Popsicles

Ingredients

● Rosé wine
● Fresh, organic strawberries, stems removed
● Seltzer water*

*We used LaCroix naturally-flavored seltzer water, but any unsweetened seltzer will work here.

Directions

1. In a blender, add 2 cups of rosé wine and 6 fresh strawberries. Blend until combined. There will likely be small strawberry particles remaining, but that’s ok. It looks great frozen.

2. Slice up a few strawberries into a size that will fit your popsicle molds. Add strawberry slices to the tops of each mold (you can add blueberries and raspberries too for more color).

3. Fill ¾ of the mold with the rosé-strawberry mixture. Top the rest off with the seltzer water. Leave a little room for these pops to expand slightly when frozen.

3. Cover with tops, and freeze for 5-6 hours.

The post Homemade Popsicles Perfect for July 4th appeared first on Onnit Academy.

When asked how much booze is OK to drink on a diet, most nutritionists sound like Mr. Mackey, the school counselor from South Park: “Alcohol is bad, m’kay. You shouldn’t drink alcohol, m’kay.” As booze carries a host of health risks and offers few real benefits for your waistline, it’s easy to write it off as an unnecessary addition to any diet. But, as with signs that say to shower before entering a public pool, some rules are just asking to be broken, and you’re probably going to drink from time to time anyway—no matter how badly you want to lose weight and get in shape. And who are we to try and stop you?

As booze tends to contain both alcohol and sugar, the question of where it can fit on a ketogenic (or other lower-carb) diet is a big one. After all, “going keto” means cutting carbs way down. But according to Dominic D’Agostino (ketonutrition.org), an assistant professor at the University of South Florida—and one of the world’s leading researchers on ketogenic diets—“If you avoid the kinds of alcohol that have higher carbs and consume other types in low to moderate quantities, you don’t need to totally cut it out.”

We’ll raise a glass to that.

Read on, and you’ll learn exactly how you can make booze a part of your pursuit for a better, fitter body on a low-carb eating plan.

The Expert’s Guide to Alcohol on The Ketogenic Diet

As we described in our guide to going keto, the original, medically-defined ketogenic diet stipulates that you get 75% of your total calories from fat, 20% from protein, and 5% from carbs. (A person following an average 2,000-calorie diet would then limit his/her carbs to around 25 grams per day.) This configuration causes your body to switch its main fuel source from carbs to ketones—molecules that are made from your stored body fat. When this happens, you are considered to be in a state of ketosis. At the same time, when the body needs carbs for energy, it learns to make them itself in a process called gluconeogenesis.

First used in modern medicine by physicians at Johns Hopkins Medical Center in the 1920s, the ketogenic diet was applied to help patients suffering from epilepsy, seizures, and other neurological issues. Since then, research has suggested that keto eating can also help increase mental focus and promote healthy weight loss—perhaps even better than a low-fat diet can. A ketogenic diet also helps your body’s cells become more sensitive to glucose, so your pancreas won’t have to work as hard to carry carbs into them.

The classic ketogenic diet, however, can feel very restrictive and is often hard to follow, especially for athletes and other active people who may need more carbs to fuel exercise and support recovery afterward. In that case, we like what’s called a Mod Keto approach that allows you to consume more carbohydrates than in the traditional ketogenic diet. With Mod Keto, you can get 40–60% of your calories from fat, 20–40% from protein, and 20% from carbs (100 grams for the 2,000-calorie dieter). Though you may not be able to maintain a state of ketosis on this plan, the carbs are low enough to keep you mentally sharp but also generous enough to provide fuel for intense workouts.

What To Know Before Drinking Alcohol on the Keto Diet

There’s no denying it: excessive alcohol consumption can jeopardize several processes in the body, whether you’re keto or not. Your liver recognizes booze as a poison and prioritizes ridding your system of it. While it’s doing that, it stops making ketones and puts the brakes on gluconeogenesis (more on this later). To add to the problem, if you choose sugary beverages, a single serving has the potential to kick you out of ketosis, or eat up most of your carb allowance for the day. Furthermore, an alcoholic beverage can add hundreds of empty calories to your intake. Multiply the effect of one such drink by three or four or more—as in a night of binge drinking—and you’ll easily turn your finely-tuned metabolic engine into a clunky old rust bucket. (For your reference, a study from the National Institute of Health defines binge drinking as consuming five or more alcoholic drinks in a single session.)

Of course, booze is bad for the brain, too. One of the reasons heavy drinking makes you stagger like you just ate a Francis Ngannou uppercut is that alcohol disrupts the cerebellum—the brain region responsible for balance and coordination. In his book Why We Sleep, University of California, Berkeley, professor Matthew Walker explains that even moderate drinking causes memory impairment. He cites a Sleep study that found that participants who consumed alcohol on the same day they performed a learning exercise forgot about 50% of what they’d learned afterward. Even those who had two nights of high-quality sleep between the exercise and their bout of drinking forgot roughly 40% of the information. Walker hypothesizes that alcohol interferes with the process of committing items from short-term to long-term memory, which usually takes place while we’re asleep.

Your Grandma probably swore by the slumber-promoting power of her evening cocktail, and maybe you do, too. But there’s a difference between short-term sedation and restful sleep. While it might make you feel drowsy at first, when the hooch wears off, you can experience a rebound effect that actually stimulates alertness. If you’ve ever woken up at 3 a.m. after a bender, now you know why. Another contributing factor: the hot and cold feelings that alcohol can induce by disrupting the hypothalamus, the area of your brain that modulates body temperature, and other parts of the endocrine system.

In the book, The Sleep Solution, Chris Winter, who has become the de facto “sleep doctor” for NBA, NFL, and other pro teams seeking a rest-related advantage, states that the biggest nighttime issue with drinking alcohol is the disruption it causes to REM sleep. Professor D’Agostino has felt it firsthand. “If I have more than 16 ounces of wine, it not only affects my REM sleep but also the deep restorative stages,” he says, “so I feel lethargic in the morning.”

And then there’s the hangover. Alcohol has a diuretic effect, meaning that it prompts your body to excrete more water. This is why you go to the bathroom twice as often during happy hour, and why you wake up with a dry throat the morning after. Unfortunately, at the same time your body is losing water, it’s losing electrolytes too, throwing off the fluid balance inside you. This can hurt your performance the next time you hit the gym or the trail.

On the bright side, alcohol does have some benefits if you resist the temptation to go overboard with it. Numerous studies have shown that consuming small daily quantities of red wine can help with blood pressure, inflammation markers, and perceived and actual stress levels. In an article published in the Journal of Cardiovascular Disease Research, the phytochemicals in plants known as polyphenols—particularly resveratrol, and quercetin, which are present in wine—were shown to promote heart health. “The positive effects of dry red wine are pretty well established,” says D’Agostino. “Since I started drinking four to 12 ounces each evening, my overall health numbers are the best they’ve ever been. My HDL cholesterol numbers have increased by 25–30% percent.”

More into beer? Then you’ll appreciate the ability of hops to help protect brain cells from oxidative damage, as the Journal of Agricultural and Food Chemistry reported.

How Does Alcohol Affect Your Keto Diet?

When you drink, around 20% of the alcohol (aka ethanol) enters your bloodstream, where it goes on to affect the brain and other parts of the body. The remaining 80% goes to your small intestine and then to your liver. Once in the liver, the process of metabolizing alcohol into energy begins via an enzyme called nicotinamide adenine dinucleotide (NAD). As NAD is also responsible for turning glucose into fuel, the liver temporarily stops glucose metabolism to deal with the alcohol.

“The liver is always going to prioritize metabolizing ethanol,” says Ben Greenfield, author of Beyond Training and host of the Ben Greenfield Fitness podcast. “That will occur over and above gluconeogenesis and utilizing glucose in the bloodstream.” At the same time, as mentioned earlier, fatty acids will stop being converted into ketones. These systems won’t get back on track until the alcohol is burned for fuel.

To add further complications, your body must deal with the waste products that drinking alcohol produces. When your liver breaks down ethanol, it results in acetaldehyde. The body sees this as a toxic threat and slows down fat metabolism further so that it can deal with the load, which it converts to acetyl CoA. At the same time, a buildup of acetaldehyde levels along with the release of NAD prompts the liver to produce new fatty acids. In other words, not only does drinking hurt your ability to burn fat, it encourages you to store more of it—a double whammy.

Now consider that your body can only convert acetaldehyde into 30 ml of acetyl CoA per hour. That’s the best case scenario, with half that amount being the low end of the range. A typical pint of beer (16 ounces) will make most people produce just under 23 ml of acetyl CoA, so drinking just one has the power to prevent your body from burning fat for an hour. If you start imbibing at dinner and continue until last call, you could produce enough acetyl CoA to disrupt fat metabolism for 9 to 12 hours afterward.

Alcohol and Workout Performance and Recovery

If you follow some form of a keto diet and you work out, you’ve got even more reason to cut back on booze. New Zealand’s Massey University has done numerous studies on how alcohol affects performance and recovery. It found that drinking can inhibit the protein synthesis necessary for muscle repair and growth, as well as delay injury healing. In an article on the school’s website, study author Matthew Barnes concluded, “If you’re [in the gym] to perform, you shouldn’t be drinking alcohol.”

There’s also evidence to suggest that alcohol can diminish muscle-building pathways triggered by strength training. A study in the Journal of Strength and Conditioning Research concluded that, “Alcohol should not be ingested after RE [resistance exercise] as this ingestion could potentially hamper the desired muscular adaptations to RE by reducing anabolic signaling, at least in men.”

What Alcohol Can I Drink on a Ketogenic Diet?

Due to all the reasons listed above, alcohol intake should be minimized on any diet, and particularly on keto. But when you do drink, you can limit the damage by giving preference to the lowest-calorie and lowest-sugar beverages available. Below are some examples.

Hard liquor
This stuff is your best booze bet. Whiskey, rum, vodka, gin, brandy, and tequila have 0 grams of carbs and 95–105 calories per shot.

Dry white wine
Dry sparkling wines contain 1.3–3 grams carbs and 96–150 calories per five-ounce glass. Other dry whites also fare well, with Brut Cava (2.5 g carbs and 128 calories) and Champagne (2.8 g carbs and 147 calories) rounding out the podium, and Pinot Blanc not far behind (2.85 g carbs and 119 calories).

Dry red wine
Pinot noir, Merlot, Cabernet, and Syrah (Shiraz) have 3.4–3.8 grams of carbs per glass and around 120 calories.

Light (low-carb) and dark beer
While beer is one of the more carb-drenched booze choices out there, the lightest of the lightweight beers aren’t overly dangerous to a keto dieter. Budweiser Select 55™ contains under 2g carbs and 55 calories per 12 oz, and Miller 64™ has 2.4g carbs and 64 calories. Stouts and porters are higher in calories than most other beer options, but they also offer more health-boosting properties, so we don’t think you should exclude them on the weight of the numbers you see on their nutrition labels alone. Guinness Draught™ has 125 calories and 9.4g of carbs (of which only 0.8 grams are sugar), but also boasts high levels of flavonoids, which can help combat inflammation, lower oxidative stress, and reduce the oxygenation of cholesterol.

What Drinks Should I Avoid on a Ketogenic Diet?

The following drinks are known for packing a sugary punch. Indulge in them and you’ll swiftly kiss your ketogenic diet goodbye.

Any alcohol served with a soda, syrup, or fruit mixer
Sodas cram up to 50 grams of carbs in every 12 ounces. Cocktails made with syrups or artificial fruit can pack 20 grams per serving.

Regular beer
Some IPAs contain over 20 grams of carbs and more than 250 calories, and fruity beers can have more than 30 grams carbs and 300-plus calories.

Liqueur
Southern Comfort™ isn’t too bad with just 4.8 grams of carbs and 98 calories per serving. But Jägermeister™ (17g carbs and 154 calories), Kahlua™ (22g carbs, 137 calories), and amaretto (26g carbs, 165 calories) belong in the Hall of Shame.

Margaritas
The amount of tequila’s not the issue. The 100–175 calories and 30 grams of keto diet-busting carbs in the mix are.

Wine coolers
These pack a hefty 15–30 grams carbs and have between 200 and 250 calories.

After-dinner wines
Moscato™, port, and sherry contain up to 18 grams carbs and 75–100 calories per 3 ounces.

How Much Can I Drink On A Keto Diet?

It’s impossible to give a one-size-fits-all answer for how much booze you can drink while still staying keto. We’re all different, and, just as with other kinds of food and drink, alcohol rarely affects two people in exactly the same way. According to D’Agostino, your metabolic state before you start drinking—whether you’re fed, fasted, or semi-fasted—can also affect the degree to which ethanol impacts you.

To be on the safe side, it seems best to limit yourself to two drinks per night at the most. This allowance assumes you’re choosing from the What Alcohol Can I Drink on a Ketogenic Diet list, as these options will make it easier to stay in ketosis, or at least low-carb enough that you’ll avoid disrupting your hormone balance while also gaining the health benefits that alcoholic beverages can provide in moderation.

Remember that moderate drinking is not only tolerable to the body but also helpful. The University of California Irvine’s Institute for Memory Impairments and Neurological Disorders evaluated the lifestyle habits of people who lived to be at least 90. Researchers concluded that those who drank lived longer than those who abstained. Furthermore, drinking up to two alcoholic beverages daily has been found to promote longevity. With that said, Greenfield, warns that going keto can, over time, make you a bit of a lightweight when you drink. “If you’re on a ketogenic diet and your primary source of glucose comes from gluconeogenesis,” says Greenfield, “you might have lower tolerance to alcohol, as your body processes it right away,” he says. When your glycogen stores are depleted, as they are on keto, alcohol gets metabolized much faster and therefore goes to your head much sooner. “And as you metabolize more of the alcohol, you’re going to be dealing with more acetaldehyde,” says Greenfield, “so if you drink too much you could experience a worse hangover.” If you used to guzzle drinks with reckless abandon, your new low-carb lifestyle might cause you to get tipsy on lesser amounts. One drink alone may be plenty for you, so don’t rely on your pre-keto limit as a guide.

If you want to get really scientific about your boozing, D’Agostino suggests buying an Abbot Precision Xtra™ monitor on Amazon.com or at a drugstore to measure your ketone and glucose levels before you start drinking and 30 minutes after you stop. “Then see how different kinds of alcohol and quantities affect you,” he says. “I found that 12 ounces of dry wine is the most I should have, and I often only have six ounces.”

It’s not just a question of what kind of booze you choose, how much you drink, or how high the alcohol by volume percentage is. Your rate of consumption is also important. Try to avoid downing your first drink in one go. As mentioned earlier, your body can take more than an hour to process the byproducts created by the liver when metabolizing even a small amount of alcohol, so if you can, sip slowly to give yourself a fighting chance of keeping up with the intake.

“The toxicity of alcohol is related to how fast you administer it,” D’Agostino says. “Once you start to feel buzzed, you’re beginning to experience the negative effects. That’s why I stick to a small amount spread out over several hours. Last night, I had a small glass of Merlot while I was preparing dinner and then a second one a couple of hours later. That had no affect on my glucose levels and a minimal impact on my ketones.”

A further consideration is exactly when you should drink. If you’re going to have a glass or two, it’s best to do it a few hours before bed—say, with dinner. The closer your alcohol consumption is to bedtime, the more it’s likely to mess with your sleep and overnight metabolism.

Are There Any Tricks That Would Allow Me To Drink More?

As alcohol is a diuretic, you’ve probably heard the recommendation to pound water before, during, and after drinking to offset the potential dehydration. Like alcohol consumption itself, drinking water is fine if done in moderation. Drinking too much fluid, however, will start flushing electrolytes (magnesium, potassium, and particularly sodium) out of your system, and that can make a hangover even worse. Stick to an eight to 12-ounce glass of water per serving of alcohol and include a pinch of sea salt. The salt contains trace minerals that aid in fluid retention.

Eating food will slow down the absorption of the alcohol, so try to combine your drinking with a main meal. Blood alcohol content can rocket up to three times higher if you don’t have any food in your system. Whereas if you eat just before or while drinking, peak alcohol concentration can be reduced by between 9 and 23%. Be sure you’re eating the right foods too. While a night of drinking can be part of a cheat meal that finds you eating carb foods as well, it’s smarter to stick to keto-friendly fare like meat and vegetables. D’Agostino says fat, protein, and fiber slow the absorption of alcohol and reduce the load it puts on your digestive system. A big meal may also help you feel more satiated, causing you to drink less.

There are exceptions, however. “Personally, I’ve found that a small glass of wine that’s been fermented for a longer period of time to lower the sugar content allows me to operate well on a low-carb diet,” says Greenfield. “I do this particularly when my liver’s glycogen stores are low, which would be when I’m in a fasted state or post-workout. So I break the rules and drink on an empty stomach. I usually have a small glass of wine from Dry Farm Wines or FitVine Wines at 7:30 or 8 p.m. after I’ve exercised and before I eat dinner.” If he’s drinking liquor, Greenfield uses club soda as a low-carb mixer.

Even if you do overdo it at the bar, don’t panic. There’s a simple prescription for getting back on track. “Just drink a couple of glasses of water and go for a brisk walk,” says D’Agostino. “This way you’ll combat the dehydration and increase your circulation and metabolism, which will enable you to clear out the alcohol and get back into ketosis.”

The post The Expert’s Guide to Alcohol on The Ketogenic Diet appeared first on Onnit Academy.

The problem is that they don’t get their energy from the right foods. When you follow a carbohydrate-based diet, your blood sugar rises and falls sharply with every meal. When it goes down, so does your energy—this is the crash you feel shortly after lunchtime that makes you want to fall asleep at work in the afternoon.

By reducing the amount of carbs you eat and replacing them with healthy sources of fat, you can stabilize blood sugar and enjoy steady energy and greater mental focus all day. These are two characteristics of a ketogenic diet, the ultimate version of a low-carb approach to nutrition that’s also a great strategy for losing weight, preventing or fighting serious illness, and promoting a myriad of other health benefits.

Let this guide answer all your questions about how to “go keto,” from the original strict diet that started the low-carb craze to the modern, more flexible adaptations that may better serve athletes and people looking to adopt healthier eating habits.

What Is A Ketogenic Diet?

Like the Atkins Diet, a ketogenic diet is very low in carbs, however, the difference is that—in a ketogenic diet—the majority of calories come from fat and protein intake is lower. Here’s how it works: Most people take in the bulk of their calories from carbs, so when you restrict carb intake and increase your fats, you send the body the message that it must switch fuel sources. The liver begins to convert fat—both the fat you eat and the body fat you store—into molecules called ketones. When the number of ketones rises to a certain level in your blood stream, you are officially in a state of “ketosis.” At this point, your body uses fat as its primary energy source.

The medically-defined ketogenic diet has 75% of daily calorie intake come from fat, 20% from protein, and 5% from carbs. However, most of the benefits of ketosis can be achieved with additional, moderate amounts of carbohydrate, taken in post-exercise. The medical model of five percent carbohydrate is unnecessarily restrictive—especially if you exercise.

A modified version where 40–60% of your calories come from fat, 20–40% come from protein, and the remaining 20% from carbs typically works great for most people. (See “I Work Out. Is A Ketogenic Diet Right For Me?”) We call this approach—which appears to be more practical and sustainable for most—Mod Keto, and use that term to refer to those numbers throughout this article. While it may not technically put you into ketosis, you’ll keep insulin low enough to promote fat loss (see below) and mental focus while still having enough energy for hard workouts. Maybe best of all, you’ll enjoy the freedom to eat a wider breadth of food than you could on a classic ketogenic diet.

Where Does The Ketogenic Diet Come From?

People have inadvertently followed ketogenic diets for as long as they’ve walked the earth. Before the advent of agriculture, when humans had to hunt and gather their food, it was common to fast for long periods and then take in mostly fat and protein foods, with only limited carbohydrates coming from berries and vegetables. Avoiding food—particularly carbs—for long periods makes your body think that food is scarce, and it responds by making several adjustments to become more efficient with your energy. You don’t have to fast to make a ketogenic diet effective, but the two are often done in combination for the best results.

Suprisingly, Research has found that ketogenic diets have been formally prescribed to treat epilepsy since before 500 B.C. In the 1920s, they were adopted by Johns Hopkins Medical Center as a means of treating epileptic children, and have been used there ever since. In recent years, ketogenic diets have been investigated for their potential in treating several diseases (see “What Are The Health Benefits of a Ketogenic Diet?”)

How Will a Ketogenic Diet Help Me Lose Weight?

Since you begin to burn more fat for fuel, ketogenic diets make losing pure body fat much easier.

There’s a hormonal component at play too. When you eat carbs, your blood sugar (glucose) rises sharply. It rises when you eat anything, but carbs convert most quickly to glucose. The pancreas releases insulin to take excess sugar out of the bloodstream, storing most of it as fat. Because ketogenic diets minimize carb intake, insulin levels are kept low, limiting the calories that can be stored in your fat cells.

This is often cited as a reason why ketogenic diets tend to outperform low-fat diets in clinical trials. A study in the journal Lipids found that ketogenic dieters lost almost twice as much weight as a group following a low-fat diet over 12 weeks, even though calorie intake in both groups was the same. Incredibly, ketogenic diets often promote weight loss even when calories aren’t controlled. A trial published in the New England Journal of Medicine allowed a keto group to consume as many protein and fat-rich foods as they wanted, while the low-fat dieters had to restrict their calories. After six months, the low-carb eaters enjoyed significantly greater weight loss, and still slightly more after a whole year.

If this makes you question the old adage that “a calorie is a calorie,” and that it’s the overall number of calories you eat that determines whether you gain or lose weight, you’re right to be skeptical. A study from Nutrition & Metabolism had subjects follow either a ketogenic diet or a low-fat diet and then switch diets for the same amount of time (50 days for the men in the study; 30 days for the women). In each case, the participants tried to cut 500 calories from what they had been eating, but in the keto approach, the men ended up eating significantly more. Nevertheless, cutting carbs worked better for losing fat for both men and women across the board. More impressive still is the fact that the men lost three times as much fat directly from around their waists as they did dieting on low fat.

Results are one thing, but no diet will work long-term if it makes you miserable to follow it. You’ll quit, return to your old ways of eating, and regain the weight. But this is where a ketogenic or Mod Keto approach really shines. Fats and proteins are highly satiating; eating them keeps you feeling fuller, so you’re less likely to feel like you’re “starving”—even when your calories are low—and you break your diet to pig out. A study in the Journal of the American Dietetic Association on overweight women found that not only did they lose more weight on keto than they did with a higher-carb, lower-fat plan, they reported feeling less hungry throughout the diet.

As we recently reported in our rebuttal to the Netflix documentary What The Health, two of the earliest studies that compared the effects of carb- and fat-based diets found strikingly different outcomes in how the subjects felt and behaved. Although calories were equal for both groups, the high-carb gang complained of being lethargic and depressed, while the high-fat eaters remained energetic and satiated from their meals.

What Are The Health Benefits of a Ketogenic Diet?

Apart from all the pros that come with dropping body fat, a ketogenic diet can improve several other aspects of health and even treat serious disease. A ketogenic diet can…

1. Increase focus

As we alluded to in the beginning, a carb-rich diet puts your blood sugar on a roller coaster ride all day. When it’s down, so is your ability think clearly and focus, colloquially known as “brain fog.” There hasn’t been much research on the ketogenic diet’s effect on brain fog in healthy people, but the first thing most notice after they cut carbs (even in the first day) is clearer thinking and a better attention span (that is, until they come down with the “keto flu”—see below—which is very temporary).

Ultimately, once you’re in ketosis, the brain can get 70% of its energy from ketones, so pay no attention to rumors you’ve heard that the brain “runs on carbs” and your IQ will drop when you cut them out. In addition, your body is adept at generating any additional glucose necessary through a process called gluconeogenesis.  Some find that they’re so alert on low carbs that they don’t need coffee in the morning.

2. Benefits for Epileptics

Since ketogenic diets promote better thinking, it shouldn’t be surprising to find that they have other positive effects on the brain too. Epilepsy is a brain disease that causes seizures and loss of consciousness. Research has shown that a ketogenic diet can help reduce symptoms in about half of epileptic patients. Furthermore, a study in The Lancet found that children who followed a ketogenic diet for three months—and previously hadn’t responded to medication—saw their seizures decrease by an average of 75%.

3. Benefits to Cancer Therapy

Cancers thrive under high-glucose conditions where there is a lot of sugar in the bloodstream. It stands to reason then that reducing glucose levels would help to combat cancer cells. This is one theory behind why ketogenic diets are effective for treating tumors, particularly in the brain and digestive tract. A 2015 article in the International Journal of Biochemistry and Cell Biology sums up the findings of multiple studies on ketogenic diets and cancer with the following: “there is increasing evidence that the ketogenic diet may also be beneficial as an adjuvant cancer therapy by potentiating the antitumor effect of chemotherapy and radiation treatment.”

4. Benefits for Cardiovascular Health

Based on mainstream media fear mongering, you might think that a diet high in meat and animal products could damage your heart, but research on ketogenic diets shows the opposite. A review of studies that pitted low-carb and low-fat diets against each other for better heart health found that the low-carb approach was more effective for reducing the risk of cardiovascular disease after six months and at least as effective (if not more) after 12 months. A 2012 meta-analysis in Obesity Reviews—23 studies examined; data collected from more than 1,100 subjects—confirmed the favorable effects of keto dieting on major cardiovascular risk factors.

5. Benefits for Skin Health

Remember when your mom would tell you that your zits were caused by all the junk food you ate? She may not have been crazy after all. A 2012 review in Skin Pharmacology and Physiology concluded that a ketogenic diet used as a short-term intervention (30–60 days) can support hormone levels that affect acne.

6. Eliminate Food Allergens From Diet

Many people have allergies or intolerances to the gluten in wheat, as well as beans and sugary foods, without even realizing it. They assume that digestive problems and brain fog are a normal part of life, but they don’t have to be. As these foods aren’t allowed on a ketogenic diet, you may notice near-instant relief upon eliminating them. See “What Can’t I Eat On A Ketogenic Diet” for a full list of banned foods.

What Can I Eat On A Ketogenic Diet?

In short, lots of fat and protein. Many times, when ketogenic diets are prescribed, dieters aren’t asked to restrict their intake of either nutrient in any way—that includes letting people eat as many saturated fats as they like. Although there are exceptions, many people find that relying on fat and protein keeps them satisfied to the point where they don’t feel the need to eat a lot of food. They don’t overeat, so they don’t have to keep close watch of their calories.

One of the great pleasures that a ketogenic diet offers is the liberal consumption of classic “guy foods.” You’re free to eat burgers (as long as they’re without a bun), cheese, and even bacon—provided that you’re sourcing them from high-quality, organic, suppliers. Here’s a list of the main food sources that get the keto stamp of approval.

Meat

Classic ketogenic diets don’t make any distinction about the quality and sourcing of your meats. Most diet researchers who are looking to help people lose weight quickly in a clinical setting don’t care if they eat grass-fed organic beef versus ground chuck that comes from a feedlot—but we do. There are proven nutritional benefits to consuming naturally sourced vs. conventional meats, especially in the long term. Do your best to eat organic, pasture-raised meats: red meat, chicken and turkey, and game meats. The Mod Keto diet we like uses these whenever possible.

Whole eggs

Preferably from pasture-raised hens and high in omega-3 fats (for the same reasons as organic meat).

Fish

Always wild caught if possible and the fattier the better. Salmon, trout, mackerel, and sardines are popular choices, whereas the larger predatory fish like tuna and swordfish are typically high in toxic metals like mercury and should be avoided most of the time.

Dairy

Organic and from grass-fed cows is crucial here. Butter, cream, unprocessed cheese (cheddar, not Velveeta). Note: milk is NOT included due to its carb content.

Avocados

Bring on the guacamole!

Fibrous vegetables

Greens, peppers, onions, garlic, cauliflower, and so on. Although technically a fruit, and fruit intake should be limited (see “What Can’t I Eat on a Ketogenic Diet” below), tomatoes are allowed, as they’re low in carbs.

Unrefined oils

Coconut, avocado, and extra-virgin olive oil, primarily.

Nuts and seeds

Go easy on these. While they’re great sources of fat, nuts and seeds contain small amounts of carbohydrate that can easily add up to something significant because they’re fairly easy to overeat (how many times have you absent-mindedly killed a jar of almond butter or a bag of pistachios?). If you’re following Mod Keto, they’re OK, but watch your portions. Macadamia nuts, pecans, and Brazil nuts are some of the safest choices.

Some condiments

Salt, pepper, salsa, mustard, horseradish, and various herbs and spices.

What Can’t I Eat on a Ketogenic Diet?

Basically, anything high in carbs—no matter how nutritious it is otherwise—should be minimized or banned from your kitchen.

Sugar

This encompasses soda, fruit juice, smoothies, pastries, candy, and desserts, as well as some condiments like ketchup and barbecue sauce.

Alcohol

No smart diet allows you to booze, but in addition to the problematic effects of alcohol by itself, most drinks contain sugar. However, the occasional small serving of dry red wine may not kick you out of ketosis or otherwise spoil your fat-burning efforts.

Processed foods

Crackers, chips, or any snacks labeled as “low-fat,” no matter what other nutritional benefits they may claim. Also included here: foods that contain sugar alcohols (such as sorbitol or xylitol). These are common in “sugar-free” foods and may negatively affect ketone levels.

Fruit

The sugar content is too great. However, small amounts of berries are low in sugar, and can be part of a ketogenic diet.

Grains

Oats, corn, rice, pasta, bread, and other wheat-based products. See “Are There Any Other Exceptions To The Rules?” below.

Beans

Peas, lentils, kidney beans, garbanzos, etc. Again, see our section on exceptions.

Processed fats and oils

Mayonnaise, soybean oil, canola oil, and other vegetable oils.

Are Starchy Vegetables Keto?

On a strict keto diet plan, potatoes, sweet potatoes, beets, carrots, parsnips, and other root vegetables and tubers are blackballed. However, if you’re doing a ketogenic diet and working out, or the Mod Keto diet we like, you may want some extra carbs to support your workouts, and these foods should be your main source. See “I Work Out. Can I Do A Ketogenic Diet?”

Are There Any Other Exceptions To The Rules?

On Mod Keto, you can get away with eating moderate amounts of other carb-based foods such as fermented bread (sourdough), sprouted grains, and chickpeas. This version allows for a broader selection of foods because it recognizes the nutritional benefits of some carb foods regardless of their lack of compliance with a strict keto diet. Sourdough and sprouted grains, for example, contain numerous vitamins and minerals in a highly digestible form, and chickpeas are high in fiber, slowing down your body’s digestion of their carbohydrates and preventing the blood sugar spikes that raise insulin. When these foods are eaten late in the day or after workouts, the small hazards they pose to the effectiveness of ketogenic dieting are greatly offset and don’t outweigh the benefits. See “I Work Out. Can I Do A Ketogenic Diet?”

What Does A Day of Keto Meals Look Like?

Below is a sample day of eating for someone who’s just easing into a ketogenic diet.

Breakfast

Omelet made with (organic) eggs, tomato, and mixed peppers, cooked in coconut oil. Sliced avocado.

Lunch

Grilled (wild caught) salmon, salad dressed with olive oil and vinegar

Snack

Handful of cheese (from grass-fed, organic dairy), handful of almonds

Dinner

(Grass-fed) burger topped with salsa and (organic) bacon, asparagus spears dressed with (organic, grass-fed) butter.

As mentioned earlier, protein can raise insulin just as carbs can. The body actually makes carbs from protein in a process called gluconeogenesis, so it’s important that any high-protein food you eat be paired with fat and fiber sources to slow its digestion and keep insulin in check. Never eat egg whites—go with whole eggs and pair them with avocado. White fish are lean, so cook them in butter or oil, and eat them with vegetables.

Once you’ve gotten the hang of it, to get better results, consider cutting the number of meals you eat back and combining the diet with long fasts (called intermittent fasting). For example, start by skipping breakfast. Remember that our Paleolithic ancestors discovered ketosis out of necessity—they had to hunt and forage for food, and often went long stretches without any. Scientists believe that many of the benefits of going keto come from its mimicking the early stages of starvation. Your body is in fight-or-flight mode, which helps account for the alertness you experience. To take full advantage of the diet, you can gradually scale back to having one meal per day at night.

This isn’t as severe as it sounds. Without eating, your mind will be sharp and you’ll burn fat at a greater rate. To control hunger, you can drink water and coffee, blended with butter or MCT Oil, as needed (see “What Supplements Can I Take on a Ketogenic Diet?” below). At night, you can eat as much as you want. This strategy works well for people looking to lose weight (especially the very overweight) and improve general health.

Note, however, that if you’re an athlete, you’ll probably need to take in more food to support your activity and muscle mass. See “I Work Out. Is A Ketogenic Diet Right For Me?”

What Is The “Keto Flu?”

As your body switches over from fueling itself with carbohydrate to fat, there is going to be a little bit of a lag. This is what people call the Keto Flu, since at some point during the first two weeks of a ketogenic diet people can feel lethargic, moody, have difficulty sleeping, and even develop bad breath. Stick with it. All of this is normal and will pass as your body adjusts to ketosis. The bad breath is the result of a specific kind of ketone that exits the body through breath; you can mask it with a chlorophyll– or sugar-free mint.

It takes anywhere from three to six months to become fully adapted to using ketones, but the worst should be behind you in a matter of days, and you’ll be feeling better than ever.

Is the Ketogenic Diet Safe?

We listed keto’s numerous health benefits above, but a diet that’s heavy on meat and all but bans fruit and whole grains flies in the face of conventional nutrition dogma, leaving many to wonder if going keto might be dangerous long-term.

For most reasonably healthy adults, there’s no evidence to suggest that it is. Interestingly, our colleagues at Healthline.com unearthed a particularly powerful piece of evidence from the US Institute of Medicine’s Food and Nutrition Board. Their 2005 report clearly states that, “The lower limit of dietary carbohydrates compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.” While they don’t recommend consuming no carbs at all, and neither do we, it goes to show that extremely low doses are not only safe but natural as well.

How Do I Know If I’m In Ketosis?

The only way to be sure is by testing your blood glucose and ketone levels with a monitor (we like the Precision Xtra, available on amazon.com for $40). But not only is this invasive (you have to prick your finger), it can get expensive, as the monitor requires test strips too which can be five dollars each. Ketosis can also be measured through devices that analyze breath and urine, but these aren’t as accurate.

A low-tech, low-cost way to check that you’re on the right track is look for the telltale signs: keto flu and bad breath in the early stages, and then reduced hunger and fast weight loss. If you’re watching your carbs and staying true to the diet, it’s just a matter of time before you settle into ketosis—or close enough to it (if you’re following the Mod Keto protocol) to see and feel results.

I Work Out. Is a Ketogenic Diet Right For Me?

Sports nutrition science has long preached that carbohydrates are the body’s best and preferred fuel source during exercise, but research is emerging to suggest that they don’t have to be. A study published in Nutrition Metabolism looked at overweight women who weight trained on a ketogenic diet, finding that they lost body fat without significant loss of lean body mass.

Another trial from the Journal of the International Society of Sports Nutrition found that a month of keto dieting didn’t negatively affect performance in gymnasts while decreasing their body fat levels. Furthermore, the researchers determined that muscle was spared specifically due to ketosis. In other words, despite a low-calorie intake, the athletes didn’t lose significant amounts of muscle because their bodies used ketones for fuel—not protein from their muscle tissue.

Other studies have shown that ketogenic diets don’t hurt strength or endurance (once the athlete is fully adapted to them), but if you’re a dedicated gym goer or highly active person, we don’t see a need to take the textbook keto approach. A more moderate, low-carb plan (such as Mod Keto) will work fine. According to Onnit’s Director of Total Human Optimization, Kyle Kingsbury, a former pro athlete who has experimented with low-carb diets for years, getting 40–60% of your calories from fat, 20–40% from protein, and 20% from carbs is a good balance that will give you the weight loss and focus benefits of ketosis without the potential for low energy or slow recovery from exercise.

If you’re a more passive exerciser and not doing aggressive workouts like high-intensity interval training (HIIT), which is characterized by short bursts of all-out work efforts interspersed with short rest periods, you won’t need as many carbs and can therefore increase your fats even more. In that case, a diet closer to 65% fat, 25% protein, and 10% carbs may be more appropriate.

Dominic D’Agostino, one of the world’s foremost researchers of ketogenic diets—and an amateur bodybuilder—has said that he personally takes in 65%–70% of his calories from fat and 20–30% from protein.

Try timing the carbs you do take in strategically. Carbing up at night after you’ve trained will make your liver and muscles soak up the carbs they need to recover from the workout and fuel your next one. Starchy, slow-releasing carbs like potatoes and other tubers would be perfect. Do NOT eat carbs before you train, as they will replace fat as your fuel source for the workout.

How Do I Set Up A Diet?

The beauty of a low-carb/ketogenic diet is its simplicity. For most people, eating more fat in place of carbs will prevent overeating and lower insulin levels so you lose weight quickly and without having to track calories or macros. Start with that.

However, if you’re an athlete or regular exerciser, or you find you’ve hit a plateau with your diet, you need to start reading labels and recording what you eat. Above, we gave you percentages of total calories to follow, which begs the question, “how many calories should I be eating?” The answer depends on your goals.

If you want to lose weight, multiply your current body weight by 10–12. If you’re very overweight, choose the body weight you’d like to have and times that by 10–12. This isn’t an exact science; you just need a starting point. You can adjust your calories from there as things progress.

If your goal is to maintain your weight but change your body composition (a little more muscle, a little less fat), multiply your body weight by 13–15.

For example, a highly active 180-pound man who wants to lose weight doing Mod Keto would set his calories at 2,200 (180 x 12 = 2160). Fat will make up 60% of his diet, which is 1,320 calories (0.60 x 2200). Since there are nine calories per gram of fat, he’ll eat about 150 grams of fat daily.

Twenty percent of 2,200 is 440 calories, or 110 grams each of protein and carbohydrate (as protein and carbs both contain four calories per gram).

So, in short, this 180-pounder should aim for 2,200 calories consisting of 150 grams fat, 110 grams protein, and 110 grams carbs to diet down.

Whether you work out or not, do your best to consume the bulk of your carbs in the evening with dinner. Not only will this keep your mind sharp during the day when you most need it to be, it will further help your body adapt to using fat for fuel.

What Supplements Can I Take on a Ketogenic Diet?

Going keto is much easier than it used to be. Products now exist that can help you reach ketosis sooner and bring you back into it after a cheat meal here and there. Exogenous ketones—including beta-hydroxybutarate—are ketones made in a lab that function just like the ones your body makes from fat. They’re particularly beneficial in combating the keto flu, helping you think more clearly while your body makes the adjustment.

MCT oil is another go-to for ketogenic dieters. A study in the journal Diabetes found that medium-chain triglycerides (MCTs)—a type of saturated fat—improve cognitive function when blood sugar is low, encouraging the body to generate more ketones for the brain to run on. And, as we reported in our defense of coconut oil last summer, MCT’s are burned quickly for energy. A Journal of Nutrition study comparing subjects who consumed MCT’s or the same amount of long-chain fats lost significantly greater body fat after 12 weeks. Meanwhile, research from 2015 in the European Journal of Clinical Nutrition revealed that subjects who consumed supplemental MCT’s ate less at meals afterward than those who were given processed corn oil. Their glucose raised less after a meal and their leptin, a hormone that promotes satiety, was higher.

Remember that proteins can raise insulin levels just as carbs do, potentially pushing you out of ketosis or preventing you from reaching it. The ever-popular whey protein is one such offender. In its place, you can supplement with an essential amino acid product. Take a look at products like NatureAminos, which you can pick up HERE. Amino acids do act on insulin, but not to the same extent as whey. You’ll get the muscle-building components of protein in an even more digestible form without threatening your ketogenic diet.

The post The Ketogenic Diet For Weight Loss, Energy, and Better Health appeared first on Onnit Academy.

We published a variety of articles at Onnit this year, including personal stories, tips for getting stronger, and sleeping better. After reviewing all of them, we’ve selected ten must-read articles from 2019 to help you prepare your 2020 resolutions.

1. The Truth About Plant Proteins

People who wear glasses are smart. People who are overweight must be lazy. And vegetarians are all long-haired hippies that are so weak from malnutrition that a stiff breeze could knock them over.

There are some stereotypes that never seem to go away. And while the first two we listed are clearly nonsense when you think about them, the third one about vegetarians still seems to have a lot of believers—especially among athletes and muscle-seekers who think that you can’t build size and strength on a flesh-free diet. After all, huge guys are called “meatheads” for a reason.

The thing is though, it’s not meat per se that makes muscle grow, but rather the protein inside it. Protein from beans and rice can serve your purpose just as well as a rare steak can—and, in the supplement department, plant protein powders made from blends of pea, rice, or seeds can equal whey.

Nevertheless, if you’re looking to remove or reduce the amount of animal products in your diet for ethical or environmental reasons, or you’re a vegetarian/veganwho just started weight training, you may find it challenging to get all the protein you need in a day, as plant sources generally aren’t as rich in protein as animal foods are, and usually don’t contain all the necessary amino acids in amounts that make their protein complete. In this case, supplementation is helpful.

You’re about to discover the truth about plant protein supplements and muscle.

2. How To Do The Single-Leg Romanian Deadlift Like A Pro

Smart trainers will tell you that there is no “must-do” exercise. For as much hype as squats and bench presses get, there are many other movements you can perform that will net you virtually the same results as these classic lifts. However, should you propose to remove the single-leg Romanian deadlift (RDL) from a trainer’s program, you may start an argument that sends barbells flying, as the single-leg RDL is seen as a staple in functional strength training—and there’s really no substitute for it.

Consider this your guide to an exercise that’s truly irreplaceable for muscle, mobility, and overall fitness.

3. Forest Bathing: Bust Stress and Boost Your Health by Reconnecting With Nature 

What’s the best thing to do when you’re feeling overwhelmed, angry, or depressed? While booze, drugs, or finding the source of your frustration and breaking its nose might be the first thoughts that spring to mind, you’re more likely to get relief by taking a walk outside accompanied by a few deep breaths.

Communing with nature is the oldest form of stress management known to humankind, and yet only recently has science begun to really study it. Forest bathing, a Japanese term for bonding with the outdoors for health-boosting purposes, is now being seen as a legitimate form of therapy for tightly-wound people cracking under the pressures of living in the modern world. Even if the nearest jungle to you is a concrete one, there are ways to reap the benefits of being in nature that can add years to your life—or maybe even save it outright.

4. 5 Killer Back-and-Biceps Workouts For Building Muscle 

If Monday is “International Chest Day” in gyms everywhere, then Tuesday might be “International Back-and-Biceps Day,” given how common it is to see those muscles paired up in a workout. (Following the cliché, leg training would unfortunately get pushed to Wednesday, at the earliest, but we’ll save that rant for another article.)

There’s no hard and fast rule stating that back and biceps need to be trained together, but, anecdotal bro science aside, there is some logic to combining these two muscle groups that allow you to pull real hard.

Our guide to training the back and biceps together will teach you how to create maximally efficient upper-body workouts that build a thick back and bulging arms.

5. Wildman: How MMA Fighter Sean Clements Made His Comeback(s)

Sean Clements’ mom left when he was three. His cousin sexually abused him when he was four. His dad was an alcoholic who would disappear for days at a time. After high school, Clements discovered drinking for himself. To make ends meet, he stripped in gay nightclubs. One night, he got into a bar brawl, and when a cop tried to stop it, Clements punched him out and wound up in jail.

So… how was your day?

Clements, from Austin, TX, may have been well on his way to becoming another obituary on the 10 o’clock news, but he fought back to build a successful career, a healthy romantic relationship, and a clean life. That was comeback number one. Now, at age 35, he’s returning to professional MMA competition after a two-year layoff to fulfill the athletic potential he knew he always had, and nearly wasted.

Here’s how Clements went from “Wildman” (as he’s known in MMA) to a changed man.

6. The Best Chest and Triceps Workouts for Building Muscle 

Chest and triceps is a muscle pairing as old as the bench press itself, and for good reason. The pecs might be the prime movers in most pressing exercises, but the triceps are crucial synergists, or secondary movers. Hence, your progress on bench—as well as the growth of your pecs—can only go as far as your triceps will allow. That’s why you’ll never see a powerlifter with a big bench press or a bodybuilder with a huge chest that doesn’t have triceps to match.

But if you’re following an old-school bodybuilding split rife with supersets for these two muscle groups, well, you’re doing it wrong. You won’t just hinder your progress, you’ll open yourself up to injury. And, as you may have suspected, it’s hard to get big with your arms in a sling. With a properly structured chest and triceps workout, however, you can reap big benefits in strength and size. Here’s how to do it right.

7. The Expert’s Guide To CBD’s Benefits & Uses 

Last December, Congress passed the 2018 Hemp Farming Act, an update on the Farm Bill that lifts several restrictions on the cannabis/hemp crop. As a result, the CBD industry is poised to explode. Derived from the cannabis plant, cannabidiol oil (CBD) already has a following for its potential to help with stress, sleep, and other aspects of health, and its growing use may change the medical and supplement industries permanently.

Let this guide show you why there are serious reasons to be high on CBD that have nothing to do with getting stoned.

8. Easy Low Carb Dinner Ideas for 2019 

Looking to go low carb, but aren’t sure where to start? Well, look no further than our guide for easy low carb dinner Ideas. 

Low-carb diets have been found to be a healthy option for weight loss and heart-health. Low-carb diets are also great for putting limits on those bags of potato chips you’ve been KOing at night. (Some of us need hard-and-fast rules and that’s okay.)

You don’t have to go super low carb in order to see the benefits. Don’t worry about going all-out Keto. Instead, fill your diet with healthy proteins and fats, and fibrous fruits and veggies. 

Being consistent with these types of meals will help you reach your weight-loss and fitness goals.

9. Plank Jacks: How To Do Them & Why Your Workout Needs Them

A plank jack sounds like something you might find in aisle 33 at Home Depot, but it’s actually a potent exercise that’s becoming increasingly popular in HIIT, core, and circuit training classes. It’s time you found out how to do a plank jack, the muscles it works, and how you can fit it into your workouts for better core strength and greater conditioning.

10. The Ultimate Morning Meditation Routine for Relaxation 

Whether you’re talking about celebrities, pro athletes, or millionaire entrepreneurs, successful people tend to have a few things in common. Maybe they get up early in the morning, or they write down short- and long-term goals for themselves, but one commonality that comes up again and again among the most driven and positive people in the world is the practice of meditation.

You may choose to meditate to sharpen your mind for the day ahead, or merely to calm it down, but sneaking in even a short session in the middle of a busy morning can pay more dividends than you imagine.

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