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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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October 25, 2017

How Does the Keto Reset Fit Into the Primal Blueprint?

By Mark Sisson
80 Comments

Inline_How_Does_Keto_Fit_into_Primal_BlueprintToday I’m going to address a big question some of you have been asking in the comment boards and via email:

Where does the Primal Blueprint eating plan fit into the Keto Reset diet?

It’s a good question. An expected one. It’s true that I’ve been focusing almost entirely on the Keto Reset in 2017. I’m passionate about it. I truly believe it can help almost everyone, and I want to get the word out to as many people as possible.

When I started out on this keto journey, I wasn’t sure where it would take me. I was completely content with my own diet and the results it gave me. I had energy, good athletic performance and recovery, and good cognitive function. The food was great. I loved to eat and never felt restricted.

Going keto was an experiment to see:

  • If I was missing anything.
  • If I could improve the nutrient density of my diet.
  • If reducing carb intake further could deliver some metabolic or genetic-signaling benefits.
  • Most importantly, if keto could be an effective option for my readers.

I wasn’t trying to replace the Primal Blueprint. And yeah, it worked out very well, but it still doesn’t replace the Primal Blueprint.

What I realized—from personal experience, reading clinical research, and talking to keto experts—is this: the most powerful effect of ketogenic dieting is that it supercharges your fat-burning ability. Not ketone-burning (although it definitely does that), but fat-burning.

See, one of the most common misconceptions is that ketogenic eating is all about getting into ketosis.

Actually, the most worthy goal of ketogenic eating is to enhance your fat burning abilities. Keto-adaptation begets fat-adaptation. Once you switch over to a  ketogenic diet and your body realizes that glucose is no longer an unlimited resource, it’ll learn to burn the hell out of free fatty acids. But before it can build new fat-burning mitochondria and retrofit the existing ones to take advantage of all the free fatty acids you have at your disposal, your body will rely on ketones for its energy.

Building up that fat-burning machinery takes time. Initially, burning ketones is a stop-gap for your glucose-deprived muscles. And because your brain can’t burn free fatty acids directly, it will gradually transition over to obtaining more of its energy from ketones over the long haul. While a carb dependent brain burns 100 percent glucose, a highly keto-adapted brain can get around 2/3 of its estimated 150 grams of daily energy expenditure from ketones, and the remainder from glucose. Even this paltry 50 grams of absolute necessity glucose doesn’t necessarily have to come from dietary carbohydrate; it can be obtained as a by-product of fat metabolism or from gluconeogenesis (the conversion of protein to glucose).

What this all means is that keto doesn’t replace the Primal Blueprint way of eating. It augments it. It enables it to work even better. Once you build those fat-burning mitochondria and train your old ones to burn fat more effectively, those changes don’t just disappear overnight. You can go back to regular eating and retain those benefits.

In fact, I think most people shouldn’t stay keto for life. There’s no good reason for the majority of people to forever abstain from Okinawa sweet potato and never again eat more than a single slice of a summer nectarine. Food is too good, and too good for you.

However, it’s quite apparent that most people would benefit from going keto some of the time. And that’s where the Keto Reset fits snugly into the realm of the Primal Blueprint way of eating. By increasing metabolic flexibility, building new fat-burning mitochondria (and training existing ones to get better at it), and getting off the sugar-burning roller coaster, keto is a supplement to the standard Primal way of eating. Like nutritional supplements, the Keto Reset doesn’t replace Primal. It fills in a hole. It increases the effectiveness of Primal-style eating. It makes sticking to a Primal/paleo/low-carb eating style easier and more productive.

If I had to make a blanket recommendation, I’d suggest anyone interested in long-term ketogenic dieting spend most of their time in the “keto zone.” That’s where your diet is fluid. You’re regularly slipping in and out of ketosis. You’re a bit higher carb one day to help with an intense training session and go right back to lower carb the next. And throughout it all, because you’ve put in the work necessary to build up that fat-burning machinery, you’re always great at burning fat and you retain your ability to burn glucose/glycogen when needed.

That’s where I am these days—the keto zone. From the outside, it’s actually not that far off from how I ate before the keto reset. Same basic foods promoted and eliminated. Similar macronutrient ratios. But with my newfound metabolic flexibility and the improvements in mitochondrial function, it feels different. I eat a little less. I’m a little more efficient with my calories. And I’m not getting any of the negative effects usually seen in diehard adherents to calorie restriction. I’m still killing it in the gym, on the board, and on the Ultimate field. I’m sleeping great. My cortisol levels are in a good place because my body isn’t perceiving this way of eating as a stressor. I’m productive and busier than ever.

Honestly, my increased metabolic flexibility really does seem to give me more flexibility; I can fast for 24-hours traveling to Greece, get there and indulge in much higher carb consumption than my baseline with fewer ill effects than with past carb binges, and generally allow for much more intuitive eating instead of regimented eating.

The integration of keto into your dietary arsenal goes to show the special power of the Primal Blueprint—as a jumping off point for interesting nutritional experiments, and as a safe and reliable home to which we can return after extensive forays into the wild around us. It is, after all, the foundation of eating our species rests upon.

Thanks for reading, everyone. I’d love to hear how you have (or haven’t) integrated keto into your Primal way of eating.

TAGS:  keto

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80 Comments on "How Does the Keto Reset Fit Into the Primal Blueprint?"

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James Hudson
3 months 29 days ago
Great post. I’d add that I think it’s better to go Primal Blueprint first, then once you’ve made that change and are comfortable then add the Keto Reset. It’s already a huge jump from bread/pasta/pancakes/cereal to Primal eating, no need to make it even more difficult by worrying about Keto and ratios. I also am concerned that a Diabetes II sufferer, or even someone who is Pre Diabetes, could have serious effects on trying to go cold turkey Keto and drop their blood sugar levels too low. Better to get into the whole program gradually. I love being in the… Read more »
Jo-Anne
Jo-Anne
3 months 29 days ago

The first half of the Keto Reset Book is about going Primal. Then an individual has to pass an exam and earn the right to go Keto for the exact reasons you offer. It’s a great strategy for sure.

NaturalGirl
NaturalGirl
3 months 29 days ago

I like the gradual concept approach. Sounds like a good balance.

Ingryd
Ingryd
3 months 29 days ago

I totally agree. I am currently trying keto and I think it was helpful to first be primal for the last 8 weeks. I am pre diabetic.

Craig Lunaas
Craig Lunaas
3 months 28 days ago
Thanks James! I should have mentioned that I gave up all sugars, pasta, bread, gluten etc. in July, (except for a brief failure during vacation), based on the advice of a nutritionist. I really don’t miss it much, even though I have some killer pasta recipes. The same nutritionist turned me on to Marks Primal series when I asked her the same questions about endurance fueling. That let to Keto. I feel remarkably good at 50 grams or less of carbs, so any advice is helpful! I had a baseline blood panel done in July, and I’m having another one… Read more »
Ram
3 months 26 days ago

What sounds right to me is there is absolutely no need to leave Primal but periodic Keto experiment can make a further positive metabolic impact, such as body fat reduction and detox. it’s a bit like fasting as you restrict calorie intake to good fats and protein.

If you stay on Primal for long enough your body will tell you if you can switch to Keto or not. I believe that our ancestors diet had been periodically Keto because of the seasonal food variations.

Colleen M
3 months 29 days ago
To be honest, the primal and paleo life has been so challenging for me to stick to compared to keto. I think that for a certain population: autoimmune sufferers, the metabolically broken, the insulin resistant, very overweight, etc. keto is the way to go. It seems like if you are broken in any way, keto will heal it. Maybe when I have lost the rest of the weight and improved my metabolism it will be sustainable to return to primal. I also hang out at various women-only keto websites, and the incredible success they are having proves keto works for… Read more »
Anna
Anna
3 months 29 days ago

I have RA, celiac and sjogrens. I feel best when I’m between 30-70 grams of carbs a day. No stiffness in the morning at all, no fatigue…in fact, great steady energy! I just got my certification for PHC!!! I love this way of life. AIP helps autoimmune symptoms for me ,but,I have discovered it is more helpful to be Keto. Terry Wahls backs that up and in some ways her protocol is less restrictive. Everyone really needs to find what works for them personally.

Della
Della
3 months 29 days ago

Colleen, would you share some of the groups you mentioned please.

Colleen M
3 months 29 days ago
Sure, if that is OK to share other sites? There are many, and some steer the focus one way or other other, but I think my favorite right now is Lazy Keto for Women, it is kind of irreverent, really active and good for camaraderie. Some other sites may be better for hardcore or learning the keto basics. I’ve also looked around Keto after 40 with Casey, keto old hens, commonsense keto, and of course-keto reset. I also really like Diet Doctor-a really stupid name, but a good site, especially for adding fasting. There are so many out there, I… Read more »
Eva R
Eva R
3 months 28 days ago
Thanks Colleen! I think it helps to hear from other women, who are experimenting with keto (it’s been a great experience for me, and I know being paleo prior definitely helped with crossing over). I have also learned that with our female hormones, we may need to really look at what’s right of us, and pay attention to our bodies (I found that adding some more paleo accepted carbs, from time to time, helped me feel my best; I’m also very active too!). I discovered, like Mark said, that I was burning carbs more efficiently, even with the occasional carb-up,… Read more »
Timothy
3 months 29 days ago
Tenth day of keto, never did it before, sorry to be late to the party. <50g carb daily after years of averaging ~150g daily (cycled) with high protein. I was by no means unhealthy on that regime, and was already a fat burner with the six-pack etc., but this is certainly "NLS" as Mark describes it. What surprises me is how much this feels like long-fasting in terms of energy and clear-headedness and how much cortisol has dropped. Cortisol has dropped so much that it almost feels my personality has changed, not necessarily in a pleasant way. Many of us,… Read more »
Don
Don
3 months 29 days ago

It’s not just glucose but the fructose as well, which is worse!

Timothy
3 months 28 days ago

Mercola refers to fructose as “alcohol without the buzz” due to its effects on the liver, which is overstating the case a bit, but not by much.

Eva R
Eva R
3 months 28 days ago

Well said Timothy! Just what I needed to read…Thank U!

Lyn Alden
3 months 29 days ago

Yeah I’ve found that seasonal ketosis, or staying in the keto zone and slipping into and out of ketosis, works for me.

For a few months a year, I go into deep ketosis. Then the majority of the year I up my carbs a bit and go in and out of ketosis throughout the week.

Madhaxus
Madhaxus
3 months 29 days ago

Ms. Alden, what a pleasant surprise to find you here! I’m a big fan of your work.

Lyn Alden
3 months 28 days ago

🙂

Amelia
Amelia
3 months 29 days ago

Hi Lyn
Is there a specific plan that you follow please.

Lyn Alden
3 months 28 days ago
Amelia here are some specifics: -I eat moderate amounts of meat and fish, some eggs, a lot of non-starchy vegetables, olive oil, coconut milk, heavy whipping cream, butter, some berries, nuts, seeds, tea, and spices/herbs. -During a few months of the year, I eat under 20-25 net carbs per day (plus 15-20+ grams fiber) to go into deep ketosis. I feel best during this phase but it’s somewhat restrictive. -During the rest of the year, many days I’ll still eat under 20 net carbs, while other days I might eat 100 net carbs (which is about my max) because I’ll… Read more »
Timothy
3 months 28 days ago

This is very informative. Thank you.

Marissa
Marissa
3 months 29 days ago

I’ve been living in keto zone for decades and think it’s an ideal solution. I’m also in agreement that keto for life isn’t necessary or even a good thing excluding certain metabolic issues and I’m glad to see an expert commenting as such.

Pcskier
Pcskier
3 months 29 days ago

Just finished the book. Still confused on one point. Once the carbs/excess glucose are gone, body switches to fat/ketones. But what differentiates our bodies from burning stored fat vs dietary fat? Every time I eat I wonder were this increased (but not by much…I was already very primal) fat is going to go.

Aaron H
Aaron H
3 months 29 days ago

Excess dietary fat is eventually converted by the liver to ketones. Our keto adapted brains require a ton of fuel esp if you’re very active on keto. Whatever ketones we don’t use likely get lost in urine excretion. It’s not a fat free for all, tho. The hardworking liver needs the nutrients to produce enzymes to properly break all food down. At least this is what I gathered from the book.

Don
Don
3 months 29 days ago

Eat more energy than you need and you will burn that energy and fat will remain in storage. You will only burn stored fat if insulin is down and you are in an energy deficit. There are some other hormone problems which can make that more challenging but that’s pretty much it in a nutshell.

Shary
Shary
3 months 29 days ago

I agree that keto shouldn’t be a lifelong eating plan. Also, judging from some of the comments I’ve read here, people tend to take a lot of wrong turns in trying to achieve ketosis (such as avoiding ALL carbs and eating nothing but fat and protein). Without copious supplementation, the end result could be a chronic lack of essential nutrients. That might not be too problematic short term, but years on end of inadequate vitamins/minerals from real food could definitely open the door to various health issues and diseases.

Don
Don
3 months 29 days ago

From what I have read and experienced there is typically no need to take supplements when on a well formulated Ketogenic diet.

Timothy
3 months 28 days ago

Organ meats such as liver and kidney will satisfy vitamin and mineral requirements, perhaps even more effectively than plant foods. If you ask our friends participating in the carnivore studies at nequalsmany.com, some report even offal is not necessary.

Jacquie White
Jacquie White
3 months 29 days ago
The first time I tried keto, I was calculating my macros and trying to manage my food intake to fit those macros. That became so tedious and all-consuming that I just stopped for a while. I’ve been getting weekly “balanced keto” meal plans for about 4 months, but I do still get hungry and feel like I need to eat in the mornings. I hear this is typical for women. My weight has also been very stubborn. I have been stuck for the last 6 weeks, after losing 17 pounds over 9 months. Hardly a weight-loss success story. I suspect… Read more »
Don
Don
3 months 29 days ago

Typically speaking for weight loss you would stay below 25g of net carbohydrates (Total – Fiber), don’t eat artificial sweeteners, fruit, nuts or a lot of dairy. 20% of the remainder of the diet would be protein (0.6 grams per lb of lean body mass). Eat enough fat to stay full between meals. If you get hungry between meals then have a high fat snack like a spoonful of coconut oil or bulletproof coffee. Look at intermittent fasting and fasting as well.

Jean
Jean
3 months 29 days ago
I am in the UK. I am on chemo for colon cancer. As soon as I was diagnosed I researched the keto diet and have been trying to follow it for the last 7 months. I was low carb before. I have had mixed reactions from the medical team. The surgeon just laughed when I asked if there was anything I could do to improve my chances, the oncologist said a high protein would help but the specialist registrar I saw this week knew about the keto diet and encouraged me to continue. Of course, the chemo dictates some of… Read more »
PrimalPlum
PrimalPlum
3 months 29 days ago

Jean, your results are encouraging, and I wish you good results from here on out. I have a related question. I’ve read/heard that eating keto (high fat/low carb) is especially helpful in bouncing back from chemo, and seems to make the body more resilient to the side effects of chemo. Did you find this to be the case?

Jean
Jean
3 months 29 days ago

Yes. So many people have said how well l look that I asked the doctor if l am doing particularly well and he said yes. It takes a few days for the arm pain to wear off and I have to rest each day but I find the rest of it all manageable
Thank you for the good wishes

Stefan
Stefan
3 months 28 days ago
Colon cancer? Damn. That’s rough. Keep up! Not at all pretending I’m an expert, and there are hundreds of types of cancer but I’m going to be general in my advice below, so take this with a grain of salt. But I think it might be interesting to research the following, for a n=1 experiment: *Attempt intermittent fasting. It might help: https://www.marksdailyapple.com/fasting-cancer/ *For non-lymphoid types of cancer, cold/hot temp exposure can strengthen the immune system and thus possibly have an anti-tumor effect. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2211456/ That’s a study on cold exposure; but since hot exposure also has a hormetic effect and increases… Read more »
Jean
Jean
3 months 28 days ago
Wow! Thank you so much for taking the trouble with all that information. I have read Cancer as a Metabolic Disease but it was a long time ago. I will get hold of it again. I have read Tripping over the truth by Travis Christofferson and Anti Cancer by David Servan Schreiber. Both supportive of the keto diet. Being in the UK I don’t get a lot of choice in treatment – take it or leave it. We chose chemo because we didn’t know any different but I’m nearly finished with that now. I’ve had a CT scan which was… Read more »
Aaron H
Aaron H
3 months 29 days ago
I’m the guy in the recent success story. I’m still keto and plan to stay in the keto zone but my current goal is to get some.muscle mass added to this newly metabolically efficient ripped frame. It’s nice being so lean and having abnormal energy during workouts I have never even trained for (running wooded trails uphill with very little problems), however I just don’t like that I’m now a size “small” in every shirt. Like what a psychological mind f*CK to go from an XL to a small! Geez like at least get me to a medium with big… Read more »
Jean
Jean
3 months 29 days ago

Great story!

Tom
3 months 28 days ago

I think you mentioned in your story that you’ve checked out Ketogains. If you want to gain muscle mass via keto, give all the literature there a scour. You might find TKD useful (i.e. taking a little glucose powder pre-workout to fuel the last couple of reps when you go heavy). I’ve had good success with that lately.

Tom
3 months 28 days ago

Also, I wouldn’t confine all your lifts to the sub-4 rep range if you want mass. You want some there, some in the 6-8 range, and probably some up to 12 depending on the muscle groups you want to focus on.

Melanie
Melanie
3 months 27 days ago

Check out the guys from Mindpump. They understand workout programming really well. It has been possible for me, already relatively muscular for a woman, to put on muscle on a ketogenic diet (without carb cycling) with 2 -3 lifting workouts a week. They are great!

wildgrok
wildgrok
3 months 29 days ago

My mini keto reset experience:
Did a water only fast of 48 hours like 2 months ago
My weight went from 183 lbs to 178 (some days I have measured 175+)
And it stayed in 178 (eating the same as before the reset)
Body fat (measured by electronic scale) went from 18.3 (on average) to 17 (under 16 several times)
So keto reset was good to me!

jacob
jacob
3 months 29 days ago
You need to use a DEXA scan ( about £120 in the UK ). Electronic scales told me i was 16% body fat when I in fact was 20% ( still had six pack – 16% body fat in DEXA scan terms is pretty bloody lean ). I think electronic scales are ok to measure progress rather than actual body fat – this is if you measure at the same time every time, your hydration levels are EXACTLY the same as at last measurement, food intake and so on – pretty hard to achieve unless you measure every gram of… Read more »
Curtis
3 months 28 days ago

You had a six pack at 16% body fat?

Clay
Clay
3 months 28 days ago

Six packs are genetic. You either have them or you don’t. I will never have one. My cousin had them when he was seven years old. We should stop using that as any reasonable measure of fitness as it’s completely unrelated to fitness and metabolic health.

Curtis
3 months 28 days ago

I’ve heard you say this many times before, Clay. There are a whole hell of a lot of people with the genetics then. Not nearly the high bar one could use to shrug off not being an elite athlete or genius.

Clay
Clay
3 months 27 days ago
I’m not saying you can’t have some definition but the classic six pack is genetic. Just look it up. To get those bumps is mostly related to the shape of the muscles you were born with (genetic), the thickness of you skin (genetic) and how you store fat (genetic). Go look at the cast of Magic Mike and see how much variance there is. Tatem’s abs look smooth and he has to go much leaner than his many of his co-stars who have these exaggerated bumps naturally. The minute he’s not in starvation mode for a movie that relies on… Read more »
wildgrok
wildgrok
3 months 28 days ago

Hi thanks for the suggestion, I know the scale is not exact, but it is more or less consistent with time and it works as you mentioned for progress. A better way (other than the DEXA) is to lookup images of people with body fat stated in the pic :I got idea this from my daughter 🙂
Also: way cheaper than the scale and the DEXA !

Ellison
Ellison
3 months 29 days ago

Another great post. My concern is LOSING even more weight. I’m a healthy, active 60-year-old woman whose BMI is around 18. Feeling great now that I eat keto but wondering how I can put a few pounds back on. Already adding coconut milk/cream and eating a ton of nuts and nut butter. Help!

Karin
Karin
3 months 29 days ago

The older we get, the more protein our body needs. There are some great articles on the internet about this. Maybe eat more protein and see what happens?

Don
Don
3 months 29 days ago

Add some carbs back in from good sources to get back about 50g. Fruit is not a great source but enjoyable!

Starmice
Starmice
3 months 29 days ago
I’ve lost 35 pounds over the last couple of years doing keto, modified keto, and paleo. Some weeks I monitor things more strictly and others I don’t, mostly depending on how busy I am and how much attention I can pay to it. I love paleo/keto and don’t feel deprived on it. I tend to eat more carbs in the summer because I have a large veggie garden and eat a lot of zucchini and tomatoes but I figure the nutrients of having a 1 minute minute old tomato outweigh the fact that they have a fair number of carbs.… Read more »
Don
Don
3 months 29 days ago

It’s not a race! Slow is great! That sounds like the most natural way to do keto that I think I’ve heard of.

Katie
3 months 29 days ago
Good post. I bought the book mostly to be educated but not intending to participate. I’ve been primal for about 3 years but I suck at glycogen stores so I always needed a paleo blackberry muffin prior to my crossfit. And in my pre-primal days I’d need a full meal an hour or so before. I also felt hangry and sick if I was hungry. I didn’t think I’d be a good candidate. Part way into the book,I decided to cut back on carbs to the keto level for a bit to deal with that stubborn belly fat we (even… Read more »
Marc
Marc
3 months 29 days ago

ENOUGH keto info! Let’s move on to something else.

Bob
Bob
3 months 29 days ago

Speak for yourself. I can’t get enough. So topical and helpful

jacob
jacob
3 months 29 days ago

Agree – too much Keto? there are other websites!

Shary
Shary
3 months 29 days ago

+1. Keto diets are the latest craze and Mark is just providing some much-needed guidance, but it’s a very strict way to eat and not necessary or even desirable for everyone. I just hope the keto dieters are getting their 20 or 30 grams of carbs from fresh, nutrient-dense veggies and not Paleo junk food. After all, it’s possible to turn any healthy diet into a total disaster.

Rachel
Rachel
3 months 29 days ago
Hi from Sunny Sydney! This is my first post. I’ve been 80/20 primal since Mark first released The Primal Blueprint. Over the last 12 months I’d been experimenting with Ketogenic diets so was so excited to read his latest book. I’d never managed to lose the last 10 pounds after my last baby 10 years ago! I’ve basically tried every diet under the sun (still mostly maintaining primal eating) but with no success. Even reducing carbs to 50 net grams, counting calories and exercising daily didn’t work. I now stick to 20 net grams of carbs and the fat is… Read more »
tribal
tribal
3 months 29 days ago

I think a lot of people go keto as they feel it lets them off the hook in terms of having to do exercise…

no stairway to heaven is all I can say…

Melanie
Melanie
3 months 27 days ago

A lot of people feel really energized on Keri and WANT to move.

Melanie
Melanie
3 months 27 days ago

Keto of course.

Craig Lunaas
Craig Lunaas
3 months 29 days ago
Ketosis and Endurance Sports? Hello, I’ve been following the Primal diet for about a month now, and dove right in to Keto. I’m currently in a light Ketosis state, according to my test strips, and I fast most days for at least 12 hours. A lot of my workouts are done in a fasting state. My question is, how Can I fuel for long endurance events? I’ve always been carb dependent… love my Tailwind… but what is the best way to fuel with fat? Today I tried a couple of coconut “Almond Joy” bars prior to a 7 miler just… Read more »
Ethan
Ethan
3 months 28 days ago

Check out Primal Endurance, the book or the podcast, which covers this topic in extensive detail

Clay
Clay
3 months 28 days ago
For endurance, you should be using a lot of stored body if you are fat adapted. You don’t load up on fat the way sugar burners load up on carbs. Just eat normally and back off food before your event. Most people, once fat adapted, tend to do better exercising in a fasted or at least empty stomach state. I surf for two hours every day in the morning – sometimes followed up with planking, pull-ups or HIIT in my spinner bike – before I eat breakfast. I only drink green tea before I paddle out. Sometimes i don’t eat… Read more »
Curtis
3 months 28 days ago
I agree with Clay. If you’re fat-adapted or close, you can go fasted. I’ve been skipping breakfast since April and have completed numerous hikes (including a 14er in CO), and lift three times a week fasted. Eating an Almond Joy is totally missing the point. If you’ve been following a Primal diet for a month, you should know that candy is a not an option. If you’re not fat-adapted yet, you could try some fruit before your event. I would probably go with some dried apricots and almonds or something similar. Also, Mark’s Primal almond bars would be a really… Read more »
Craig Lunaas
Craig Lunaas
3 months 28 days ago

Thanks Clay! I’ll try it out on a long run Saturday morning. I’ll just go out with water and maybe some electrolytes and see how it goes.

The (homemade) coconut “almond joy” bars are pure MCT fat, 240 calories and no sugar or carbs that I was experimenting with. Do you have any thoughts on fat supplements on events lasting up to 12 hours and beyond?

Craig

Curtis
3 months 27 days ago

Ah! Phew!

Clay
Clay
3 months 27 days ago
Phew as well. Didn’t know these were “home style” almond joys. But I think you feel great going on an empty stomach if you’ve been eating high fat low carb for a while. As for eating on a 12 hour endurance event, I think just some MCT oil would be best. Easily absorbed and utilized by the body. I remember when I finally gave up my energy bar before surfing. I was wondering if i only still did it out of habit. Turns out I was right. Not only did I not need it, it was actually interfering with my… Read more »
Maria
3 months 29 days ago

Mark, this is a great article. I have been experimenting with keto and LCHF for about 6 months now. I am unable to stay in strict ketosis for more than 10 days, usually every two weeks, but when I am not in ketosis, I eat very low carb. My question is – how long do you recommend to stay in strict ketosis to build that precious mitochondria and fully adapt one’s body to burning fat? Thanks!

Maria
3 months 29 days ago

Also, if I may – it seems that the liver is doing a whole lot of work when we are in ketosis – producing ketone bodies, glucose, etc. Is that going to wear it out faster than being on Primal diet? Sorry if this has been answered somewhere on the site before.

Don
Don
3 months 29 days ago

I think that finally makes it healthier and doing what it was designed to do in a positive way instead of storing excess sugar, converting it to fat and ending up with non-alcoholic fatty liver disease which appears to be epidemic now!

Kathy B
3 months 29 days ago

“more intuitive eating instead of regimented eating” After all these years I finally have understood the ‘food for fuel’ idea. My going keto after having been primal for a while has been such a help to me and this lifestyle I’m trying to transform. Thanks Mark, as always! K

Thomas Præstegaard
Thomas Præstegaard
3 months 29 days ago
Thanks for the post, Mark. I have been in and out of ketosis more or less since June this year. With great effects both weight and health wise. On a recent trip to Italy (from Denmark) I indulged in all the the delicious foods available, though mainly staying away from bread and pasta, I felt great, and within 4 days of returning home and to a ketogenic diet, I was back to the weight I had before I left. I have also recently started doing cold showers after reading “What doesn’t kill us” by Scott Carney. That has really been… Read more »
Derek
Derek
3 months 28 days ago

Recently finished the book and sensed this clarifying blog post was its thesis.. I do still have a question from the keto reset text.

A proposed part of the keto plan is fat burning exercise at an intensity target of 180-age (if I correctly recall).

This seems a rather high intensity compared to the “move frequently at a slow pace” (approx 55% of Max HR) prescribed in the PB. Cortisol spike alert ?

Am I misinterpreting the fat burning exercise suggestion in 21D KR?

Timothy
3 months 28 days ago

It’s not clear that heart rate is a reliable proxy for fat vs. glucose metabolism.

A more reliable proxy might be the pace that can be sustained by breathing through the nose. Glycolysis requires a significant increase in oxygenation, which often manifests in breathing through the mouth.

Apache “Spirit Runners” were able to run almost indefinitely at a sub-glycolytic pace. They learned that pace by running with a mouth full of water. This agrees with my experience.

Elizabeth Resnick
3 months 28 days ago

Excellent post…”Keto doesn’t replace the Primal Blueprint way of eating. It augments it. It enables it to work even better.” This pretty much says it all. If you are completely content where you are, that’s great. Personally, I’m always looking for ways to tweak things…can I feel even better? Have even more energy? And I’ve definitely seen that keto can do that for me. Totally enjoying these posts.

Peloncito II
3 months 28 days ago
Here’s a question I’d love someone to answer: there’s a lot of discussion in the book about timing any carbs you consume for when ‘glycogen suitcases’ are open, i.e. post-exercise. This makes perfect sense with Primal Blueprint, but now I’m wondering, do you even HAVE glycogen stores on Keto? Wouldn’t the 20g or carbs you’re eating get burned right away for energy, never allowing you to make any? Surely the body wouldn’t activate gluconeogenesis just to make a little spare glycogen for an emergency? Following that logic, why would it matter when you eat carbs, if you do – surely… Read more »
John boyer
3 months 28 days ago

this cycle seems to be beneficial, i am thinking about trying it myself..

Forest Simmons
Forest Simmons
3 months 26 days ago
As Ori Hofmekkler taught us, the natural energy cycle is to store energy in the evening, under the auspices of the parasympathetic nervous system, and to mobilize and burn stored energy in the daytime under the auspices of the sympathetic nervous system. How much of that energy stored in the evening should come from the different macro’s? Mostly fat and carbs, I think; the body can store the fat more efficiently with the help of some carbs. Yes, eat fat and carbs together! People recoil at the idea of storing energy as fat rather than glycogen. But, fat burns cleaner,… Read more »
Andrew J Jones
30 days 22 hours ago
The reset is for real. I think I accidentally stumbled upon aspects of his plan just lowering carbs a little more. I was eating big salads (I always have avocado/olives) and a lot of veggies and meat/fish (regular amounts–not loading up). I was actually looking to go for a “low carb Mediterranean” type diet-if anything (not eating bready things for sure). But I was not doing “fat bombs” or adding anything to “get keto” as it was not my goal. I started having more energy–waking up I was loaded with energy–felt (and did) skip breakfast–no issues. NO cravings at all.… Read more »
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