Find out how to Obtain Metabolic Flexibility

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First, find out where you are on the spectrum of metabolic flexibility. I adapted the metabolic flexibility quiz in the book and put it online so people can take it for free.

After that, it begins to make the most of food and fasting. A clean, mostly plant-based ketogenic diet – the ketotarian diet – and flexible intermittent fasting work synergistically and are mutually reinforcing. A clean keto diet and intermittent fasting will help your body naturally produce ketones, especially beta-hydroxybutyrate or BHB. This ketone isn’t just a way to burn fat, although it is a benefit. It is also an epigenetic modulator, which means that it acts like a signaling molecule, helping our body to:

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    Lower inflammation

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    increasing autophagy (cell recycling)

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    increasing stem cells

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    Increase in antioxidant pathways

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    Balancing the gut microbiome

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    Increase in BDNF (the brain’s ability to make new neurons)

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    healthier mitochondria (cellular energy centers)

These are very important for a living well-being. That’s why I combined the four-week flexible fasting plan with a cyclical ketotarian nutrition plan for intuitive fasting. Focus on foods like:

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    Avocados and avocado oil

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    Olives and extra virgin olive oil

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    Coconut cream, milk and oil

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    Sea vegetables (nori leaves, dulse flakes)

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    Dark leafy vegetables (spinach, kale)

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    Sulfur-rich vegetables like Brussels sprouts, cabbage, and asparagus

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    Nuts and seeds such as macadamias, almonds, and walnuts

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    Low-fruit fruits such as berries

Ketotarian also offers vegetarian keto recipe options, so you can add organic farm-raised eggs or grass-fed ghee (clarified butter), as well as pescatarian keto options. Here you bring in wild-caught fish like Alaskan salmon with its beneficial omega-3 fats.

While the foods above form the foundation, a cyclical ketotarian approach means we regularly increase clean carbohydrates like fruits, rice, and sweet potatoes a few times a week or month. Many women get along particularly well with this cyclical approach, increasing these carbohydrates during their periods, ovulation, or intuitively during the week. There is a grace and lightness to this approach.

By combining this nutritional plan with the widening and contracting of fasting windows, we sustainably build metabolic flexibility.

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