Dave Asprey: Keto Cycling
– I’m here at the brand new
Bulletproof headquarters in Seattle,
and working really hard on
just getting the message out about
what the keto diet can do
for you and not do for you.
In the course of writing
the Bulletproof Diet,
I lost 100 pounds and I have kept it off
cravings and struggle.
Along the way, I did three months
of what is called extreme keto.
I did one serving of vegetables a day,
super large amounts of fat,
and a pretty good amount of protein too,
probably more than I’d recommend
with the current
And here’s what happened.
My sleep quality dropped dramatically.
I was waking up 12 times a
night without knowing it,
according to my sleep monitor.
I woke up feeling trashed,
even though I needed more sleep.
I started to get really
dry eyes, dry sinuses,
and towards the end of it I actually
started to put on some weight.
The reason this happened is
that my gut bacteria got jacked.
So what I arrived at,
after having tried being a raw vegan
and tried all these different diets
and looked at the biochemistry,
is that you need to go
on a cyclical keto diet.
Here’s the deal, ketones
turn your brain on,
they change your life,
they make you feel amazing.
If you are in all ketosis all the time,
you don’t feel as good
over the course of months.
You still feel better then you did before,
unquestionably, you want
to have ketones present,
but if you don’t take the time to go out
and come back in, it doesn’t work as well.
So what I recommend now,
is going in and out of keto.
The problem is that anyone who’s
done a real ketosis diet understands,
you don’t feel good the first couple days
when you’re trying to go in.
So, if every week you have some carbs,
like I recommend on your protein fast day,
then you’re basically always
struggling with cravings.
The cure for this is to
use brain octane oil.
You put it in your bulletproof
coffee in the morning.
Put it on your salad or
whatever you’re eating,
and right away you have a
background level of ketones.
I can get my levels up to .6, .7,
even if I’ve had carbs the night before.
and you’re officially in
nutritional ketosis at .8.
The thing is, above .5 in your blood,
you lose the cravings.
Your ghrelin levels change,
and your CCK levels change,
those control cravings and fullness.
So what you end up doing is effortlessly
going in and out of ketosis,
and you can actually eat more carbs
when you use brain octane oil
and still have ketones present.
So what I’ve found is that,
for me to have a healthy
bacteria balance in my gut,
for me to make the polysaccharides
that are part of my immune system,
for me to feed the
glial cells in my brain,
the immune cells that cause
rebuilding in the brain.
They like carbs actually,
they don’t like ketones,
the neurons like ketones
better, you need to do both.
So just like you would do high
intensity interval training,
you go really hard and then recover,
go hard and recover.
This is the cycle of life.
And when you’re using ketosis,
go hard in ketosis, don’t
eat carbs for a while.
Lots of veggies, lots of
fat and moderate protein.
And then, switch over to clean carbs
and you can still do brain octane,
you can even still do some fat.
You can still do some
protein and then switch back.
When you do this repeatedly and reliably,
you end up having a life
with no cravings whatsoever.
You stay lean and you’re likely to have
better immune functioning and certainly,
gonna have a much happier,
more functional, more
diverse gut bacteria.
This is tough,
because I’m not recommending
a high carb diet,
I’m not recommending ketosis all the time.
I’m recommending ketosis
and then low-grade exogenous ketosis
using brain octane oil with
carbs and then ketosis.
So do this on a regular basis,
and you can do this for years and years.
Your brain, your body, your joints,
all of you will benefit from that.
Cyclical ketosis without eating toxins.
That’s what I do.
That’s the core of the
Bulletproof Diet and it works.