12 Healing Protocols: a guide

The Healing Protocols 2So many protocols!

There seems to be more all the time. How to choose?

First, know this: they’re all based on the same science.

So they’re similar.

Food-wise, they are anti-inflammatory diets, most of which also include lifestyle components.

But interpretations of the science vary. As do the purposes of the protocols.

Choosing the right protocol is an important step for your healing. So I’ve created this primer outlining some of the similarities & differences of 12 of them~.

12 Healing Protocols

Continue reading

Crispy Kale with Olives (AIP~)

Kale & Olives 4 right side up~Being citizens of n=1 nation means that we are free to adopt whatever pattern of living enables us to achieve our health and wellness goals.

Though we share our innovations and adaptations with each other, each of us needs to find & refine our own protocol.

Having said that, there are 4 things I recommend for everyone:

  1. Sleep
  2. Nature
  3. Greens &
  4. Bone broth.

This recipe covers 50% of those things~.

Greens & Bone Broth

Eat them.

Most definitely eat them together. Like this.

So yummy, crispy & umami~.

This recipe is all you need.

Kale & Olives 3

Crispy Kale with Olives

 from petra8paleoKale & Olives

  • 3/4 cup Bone Broth
  • 3 tablespoons tallow or coconut oil (if the broth is shy on fat)
  • 1 teaspoon Himalayan Salt
  • 1 heaping teaspoon dried Marjoram
  • 2 tablespoons Coconut Aminos
  • 1 large or 2 small bunches curly Kale
  • 1/3 cup Olives

Preheat oven to 400.

Put everything but the Kale in a large oven-proof skillet.

Using scissors, cut the Kale into bite-sized pieces, removing any tough stems.

Add the Kale to the skillet. Stir and cook on the stovetop over medium heat until the Kale is wilted. Add the Olives.

Slide the skillet into the oven and bake for 20 minutes, until the top of the Kale is crispy.

If you pop some salmon in there too, supper will be ready in no time.

Serve immediately.

Mustard Greens Variation

Use Mustard Greens~


Pot Roast with Bone Marrow Au Jus

Pot Roast Au Jus 2

I’m a recovering vegetarian.

I’ve been paleo for 3½ years, but I was vegetarian for 3½ decades before that.

So for the past 3½ years I’ve been easing in.

  • For the first year I ate only poultry and fish.
  • On my first paleoiversary I took the leap and incorporated mammals into my diet.
  • On my second paleoiversary I embarked into the realm of organ meats.
  • On my third, it was bone marrow.

Bone MarrowI had read Sally Fallon Morell’s Nourishing Broth, and I was convinced about the benefits of marrow.

Deep in the centre of bones is marrow, a creamy substance valued by our ancestors for it’s life-giving, reproduction-enhancing, and brain-building fat and cholesterol. As the seedbed of blood and stem cells, it’s prized as a sacred, energizing and regenerative food in native cultures all over the world.” Sally Fallon Morell~

My #1 kid loves marrow. She eats it with a spoon.

Matthew adores it, too.

Bone broth & bone marrow 2After we make a batch of bone broth (which is every couple of days, thank you Instant Pot!) he slurps the marrow right out of the bones.

But I just wasn’t loving it.

Or liking it.

At all.

Until now~.

I just had to find the right strategy…

For liver, the strategy was Victorious Offal Muffins, and for heart, Sunday Stew.

I still haven’t found the strategy for kidney, I admit.

My Bone Marrow Strategy

My first attempt at eating marrow was to scoop it into the container of bone broth. That way I’d consume it by default.

Bone broth & bone marrowBut I was still feeling squeamy about it, so I knew my strategy needed work.

I started to blend it with the bone broth before storing it in the fridge.

And then I began to use that rich gravy-like broth, hot, for dipping, au jus style.

From the first bite,  I knew I’d found my bone marrow sweet spot.

Au Jus & Pot Roast

(Au jus, by the way, is pronounced Oh-zhoo~).

For the pot roast, you can use a tough cut from any ruminant: beef, lamb, bison, vension or elk.

The tougher the better.

For a cow, that’d be a chuck, brisket or bottom round roast.

But here’s the roast selection strategy I use: when I’m at my butcher (which only sources pastured meat, so I don’t need to worry about that criteria), I just pick the cheapest one.

And the last time we got half a cow from Ruby Slipper Ranch (which was just this week, thank you Tracy & Shayne!) we asked for more roasts and less ground beef. So we can eat Pot Roast with Bone Marrow Au Jus all fall…

Pot Roast with Bone Marrow Au Jus

 from petra8paleo

Pot Roast Au JusThis recipe takes almost no time at all over 2-3 days. You can do it in one day if you are one of those crazy cats who has an Instant Pot and a slow cooker (and you already have some bone broth ready~).

If you are starting from scratch, you first need to make some bone broth. I’m including a slow cooker recipe here (you can find Matthew’s Instant Pot Bone Broth recipe below and Eileen’s Instant Pot recipe here).

Then you need to cook your pot roast, which takes a day (or a night) in a slow cooker.

Slow Cooker Bone Broth

  • 5 lbs marrow bones, ideally with some meat still on them
  • 1/4 cup Apple Cider Vinegar
  • Filtered Water
  • 2 Bay Leaves, optional

Brown the bones in a 350 degree oven for 30 minutes, turning them once or twice.

Place them in the slow cooker, cover with filtered Water, add the Vinegar and the Bay Leaves (if using).

Cook on low for 24 hours.

The stock should barely simmer. If it’s too hot, adjust the lid to cool everything down until the bubbles are just barely breaking the surface. Replace the water that evaporates, as required.

Remove the marrow bones with a slotted spoon. Once cool, scoop out the marrow from each bone with a knife and put it in a glass container. Cover with 1 cup of bone broth and refrigerate.

Refrigerate the rest of the bone broth in a separate glass container.

Pot Roast

  • 1 4-5 lb pot roast
  • Himalayan Salt (or similar)
  • 2 tablespoons tallow or lard
  • 3 cups bone broth

Generously Salt the Roast.

Heat the fat in a skillet on medium-high heat and brown the roast on all sides.

Place the roast in the slow cooker.

Deglaze the pan with the bone broth, scraping any meaty bits up and pour it over the waiting Roast.

Turn it to low and walk away fro 7-8 hours (if it’s a little longer: no harm done).

Au Jus

  • Refrigerated bone marrow in bone broth
  • Bone broth from cooking the Pot Roast
  • 1 teaspoon Savory
  • 1 teaspoon Marjarom

Once cooked, let the Pot Roast rest while you heat the chilled bone marrow in bone broth with the extra-meaty broth from the slow cooker. Add the Herbs.

When piping hot, puree in a food processor. Serve immediately as a dipping sauce for the Pot Roast.

Feel bliss~.

Matthew's Instant Pot Bone Broth

 from petra8paleo

Matthew makes Bone Broth every 3-4 days, as he consumes 2-3 cups a day as part of his gut healing protocol. Here’s his recipe:

  • 5 lbs marrow & cartilage-rich bones, ideally with some meat still on them
  • 1/4 cup Apple Cider Vinegar
  • Filtered Water

Preheat the oven to 350.

Brown the bones for 20 minutes, before turning them, switching on the broiler to 400 and broiling for an additional 10 minutes.

Place the bones in the Instant Pot.

Add water to 1/4″ below the maximum capacity line.

Add 1/4 cup of Apple Cider Vinegar.

Secure Cover.

Press ‘SOUP’ and adjust the timer to 120 minutes.

Allow 40-60 Minutes to pass after that session expires, to depressurize the pot.

Press ‘SOUP’ again and adjust the timer to 90-120 minutes.

Allow at least 20 minutes to pass to partially depressurize the pot.

Turn the pressure switch to ‘VENTING’ and allow all the steam to escape.

Optional: Press ‘SLOW COOK’ and set timer for an additional 4-5 hours.

Strain broth through a colander. Remove & consume all the marrow from the bones.

Slowly, I’m recovering for my decades of vegetarianism.

Nowadays I can have a venison pot roast cooking inside, while contemplating the possibility of future venison pot roasts outside~.

Venison pot roast, present & future 2

Heavenly Slow-Cooker Pork Belly with Radish Hash

Pork Belly & Radish HashWaking up in the morning to the heavenly smell of bacon.

That you didn’t have to cook.

It’s almost like having one of those mythological ever-happy 1950’s housewives doing magical things in your kitchen while you sleep.

1950s-housewife 3But way less weird.

In the morning, you just throw a handful or two of radishes into the slow cooker while you putter about getting ready. And then sit down for a weekday breakfast that will make every single person you know drool.

Even the vegetarians~.

Preparing this breakfast takes 5 minutes the night before.

Slice the pork belly (re-purpose your old bread knife to slice it up quick).  Top & tail the radishes & pop them in a container in the fridge. Then go to sleep.

In the morning, all you have to do is dump the radishes in the slow cooker & turn the heat to high.

Keep in mind, this here is rich. Adding a side of sauerkraut or another fermented vegetable is a nice way to balance out the glorious full-fat intensity.

Heavenly Slow-Cooker Pork Belly with Radish Hash (AIP)

 from petra8paleoPork Belly & Radish Hash 3

  •  1 lb Pork Belly
  • 1 teaspoon Himalayan Salt (or similar)
  • 2 bunches radishes

Slice the Pork Belly into thicker-than-bacon strips and lay them in the bottom of a slow cooker.

Sprinkle the salt over top.

Put to the lid, set on low and cook for 8-9 hours.

Turn the slow cooker on high while you trim the radishes and cut them in halves & quarters (unless they are very small) and add to the slow cooker.

Give the contents a little stir to coat the radishes in the liquid fat. Replace the lid and cook for another 40 minutes.

Serve with cold raw sauerkraut or sliced cucumber.

Note: You’ll have a lovely bit of rendered lard left in the pot. Pour it in a small glass container and pop it in the fridge~.



The Ultimate AIP Zucchini Recipe Round~Up

Spaghetti Bolognese by Healing Family Eats

Spaghetti Bolognese by Healing Family Eats

It’s zucchini time in the Northern hemisphere~.

Zucchini is a thoroughly versatile vegetable. And one of the easiest to digest, making it an excellent choice for a gut-healing protocol.

So I asked AIP bloggers to send me their best AIP-friendly Zucchini (& summer squash) recipes.

Hot & Cold: From 12 different ways to eat ‘Zoodles’ to Zucchini Cheese with Zucchini Crackers, it’s the ultimate summer squash round~up!

Zucchini Noodles

Mason Jar Instant Ramen Zoodles by Strictly Delicious

Mason Jar Instant Ramen Zoodles by Strictly Delicious

Zucchini Stovetop

Breakfast Hash Casserole by A Squirrel in the Kitchen

Breakfast Hash Casserole by A Squirrel in the Kitchen

Zucchini Oven

Spanakopita Pie by petra8paleo

Spanakopita Pie by petra8paleo

Zucchini Grill

Zucchini Cheese by I Eat Real Food

Zucchini Cheese by I Eat Real Food

Zucchini Cheese & Crackers

A category unto itself~!

Zucchini Ferment

Include Zucchini in your next ferment~

Summer Squash

Summer Squash at dusk~


Lemon~Honeybush Iced Tea (AIP)

Iced Honeybush Tea 6If you open a container of Honeybush tea & breathe deep… you’ll get it~.

It smells like the most delicious summertime Iced Tea you can imagine.

Lemon~Honeybush Iced Tea

This isn’t so much a recipe as a summertime lifestyle:

  1. Boil water & pour it over loose Honeybush each night.
  2. In the morning, strain & refrigerate.

Introduce this pattern & you’ll always have portable iced tea at the ready: for anyone who drops by; or to take with you to any social occasion where AIP-friendly party drinks might be difficult to find.

And of course, it is also excellent when enjoyed luxuriantly on a long summer evening, all by yourself.

Lemon~Honeybush Iced Tea (AIP)

 from petra8paleoIced Honeybush Tea 8

  • 2 litres/quarts boiling water
  • 4 tablespoons loose Honeybush Tea
  • 1 lemon
  • Ice cubes

Put 2 tablespoons of loose Honeybush tea in each of 2 mason jars and pour boiling water overtop.

Place the lids on & allow to steep at room temperature until cool (or overnight).

Strain the steeped tea & refrigerate.

To serve, quarter the lemon & squeeze 1/4 into each jar of tea. Slice the remaining lemon.

Add ice cubes & lemon slices to each glass & pour the tea overtop.

Victorious Offal Muffins: the Uncured Remix (AIP & low-FODMAP)

Offal muffin supperI created these muffins a year ago as a way to overcome my squeamishness about eating organ meat. Since then, Victorious Muffins have become an absolute staple at our house, because:

  • They freeze beautifully & reheat quickly (even from frozen) in the oven, making them a perfect AIP ‘fast food’;
  • They provide  a regular dosage of organ meat without ever having to decide ‘today is the day I am going to prepare & eat a weeks worth of liver’ (because that day might never come);
  • They make me feel GREAT~! I specifically plan to have one for breakfast on days when I have to facilitate a challenging meeting or make an important presentation at work.

Over the past year we’ve tried all kinds:

  1. Ground elk, venison, water buffalo & lamb;
  2. Liver from ducks, lambs, cows, chickens & bison;
  3. Wild boar bacon, pork belly & wild boar belly;
  4. Various vegetable & herb combinations.

Victorious MuffinsAt the moment, Matthew is on an extreme gut-healing protocol that omits cured meats (no bacon~!) and allows very limited carbohydrates. Therefore, this version of the Victorious Offal Muffin recipe is the ‘Uncured Remix’. Unlike the original recipe, this remix is low-FODMAP & is also compliant with Matthew’s current protocol (as outlined by in her book Digestive Health with Real Food). Victorious Muffins 3

Victorious Offal Muffins: the uncured remix (AIP & low-FODMAP)

 from petra8paleoVictorious Offal Muffins

  • 2 bunches (or a 1lb bin) of spinach
  • ½ cup bone broth
  • 1 lb liver (bison, lamb, veal, chicken or duck)
  • 1 lb ground meat (lamb, beef, vension or elk)
  • 1 lb pork belly (or wild boar belly), cut in bite-sized pieces
  • ½ cup fresh herbs (basil, marjoram, sage, thyme, savory), chopped fine
  • 1 tablespoon Himalyan salt

Preheat oven to 350. Fill the sink with hot soapy water, as you’ll probably want to wash your food processor right away.

Line a 12-muffin tin with paper muffins cups.

Trim the root ends & wash the spinach, unless your spinach is prewashed.

In a large saucepan, cook the spinach gently in the bone broth until thoroughly wilted.

Meanwhile, puree the liver in a food processor. Transfer the pureed liver to a large mixing bowl.

Don’t worry about scraping the food processor bowl out too thoroughly: just add the wilted spinach & bone broth in & whirl briefly again.

Mix the pureed liver, the spinach & bone broth puree, and all other ingredients thoroughly in a large bowl with your hands& heap each muffin cup with this mixture. Pack it in & pile it high.

Bake for 40 minutes.

Once cooled, these muffins freeze beautifully. To reheat, just pop one or more into a hot oven while you tidy the kitchen & prepare your vegetables.

For a meal that’s low-FODMAP & compliant with ‘s gut-healing protocol, serve with Carrot Tarragon Bisque.

Hot Crispy Pork Belly with Zucchini Coins

Crispy Pork Belly with Zucchini Coins 5I was nervous about pork belly.

I don’t know why.

After decades of vegetarianism, I learned to love bacon readily enough. And pork belly is just uncured, unsmoked, unsalted, unsliced bacon.

The step from bacon to pork belly seemed serious.

Solemn. Like a rite of passage. Perhaps there’d be no going back.

Maybe there isn’t.

Truth is, what with the advent of freezers and fridges over the past 100 years, we don’t actually need to cure, smoke and salt our meat anymore.

Pork BellyWhen I decided it was time to approach pork belly, I used the same reverence techniques I employed when I first grappled with bison heart.

I also looked up 101 recipes on the internet, most of which were complicated. I tried a number of them. I fell in love with pork belly, but not necessarily with complex ways of preparing it.

So here’s my take.

As simple as possible. Delicious. Crispy. With a gorgeous side of golden-fried zucchini coins.

A fat-tastic breakfast.

And as a side benefit, you’ll garner a wee tub of rendered lard for cooking for the rest of the week.

Hot Crispy Pork Belly with Zucchini Coins (AIP & low-FODMAP)

 from petra8paleoCrispy Pork Belly with Zucchini Coins

  • 12 ounces (¾lb or 350 grams) Pork Belly
  • 2 baby zucchinis
  • A generous sprinkle of Himalayan Salt (or similar)

Slice the pork belly into rashers, about 1/4 of an inch thick.

Lay the slices in a wide frying pan on low heat and fry gently, turning every 4-5 minutes. If you have hot spots in your pan, rotate the slices so they get evenly browned.

Meanwhile, slice the zucchinis into coins, about 3/4 of an inch thick.

Once the Pork Belly is nicely browned and the pan is full of hot liquid fat, nestle the zucchini around the browning Pork Belly.

Cook the Zucchini and Pork Belly on each side for 4-5 minutes.

The Zucchini Coins should be golden brown on both sides and the Pork Belly should be crispy.

Sprinkle generously with Salt and plate.

Serve with something cleansing and astringent, like sauerkraut. And maybe a handful of berries.

Pour the remaining lard into a glass container and set it in the fridge for future use.

Victorious Muffins 4

Mason Jar Salads (2 go!)

Mason jar salad 9Get ready for salads.

This salad only gets better as it marinates, so you can make it on a Sunday night and have salad to go (or ready & waiting for you at home) for the workweek ahead.

This is a bulk recipe. It makes 7 (seven!) big meal-sized salads. If your household isn’t likely to work it’s way though that much salad in 4 or 5 days, feel free to halve or quarter the recipe.

I’ve been adding dandelion greens. I pick a big handful of them in my yard & stuff them in the jar on top of the marinated vegetables before I go to work.

It feels subversive and wild to eat dandelion greens for lunch at work. Like I’m introducing a vital primordial antidote into an environment that is stressful and virtual.

Mason jar salad w dandelion greens


I suppose that is because I am.

According to Eileen at Phoenix Helix, dandelion greens have “twice the calcium, 3 times the vitamin A, 5 times the vitamins K and E, and 8 times more antioxidants” than spinach.

Plus, they’re fresh. And free.

Wahls Protocol

This salad covers all 3 vegetable categories for the Wahls Protocol:

  1. Sulfur-rich: broccoli, cauliflower, red onion, red cabbage and daikon radish;
  2. Coloured: celery & red cabbage;
  3. Greens: greens~!

Through my n=1 experimentation, I know that I’m optimized when I hit all three categories each day.

Each meal.

Workday Lunch

Mason jar salad 8

Mason Jar Salad, Victorious Offal Muffin & Avocado for lunch~

Mason Jar salads are my new scheme for work. With a Victorious Offal Muffin (which I make with pureed parsley instead of caramelized onion these days) & an avocado or a Hot Woman Shake, I’m one of the luckiest people on the planet at midday.

I alternate that lunch with Salmon Nori Wraps, and I feel like I’m hitting my bases.

To make this recipe you’ll need eight big mason jars. Seven of them should be the wide mouth variety.

If you don’t yet have your own Mason Jar collection, buy a case. They’re inexpensive and versatile.

They make great water bottles and have a small footprint, which is helpful if you are storing food, like maybe Emerald City Soup, in a crowded fridge.

I use a bunch of them every time I decant a batch of kombucha.

Mason Jar Salads (AIP & WahlsPaleo+)

 from petra8paleoMason jar salad 7

  • ½ purple Cabbage
  • 1 head Broccoli
  • 1 head Cauliflower
  • 2 cups diced Daikon Radish
  • 1 small red onion
  • 4-6 stalks celery
  • 1 bunch curly kale
  • Dandelion greens or pre-washed spinach
  • ½ batch of Mason Jar Salad Dressing

Make a jar of salad dressing and it set aside.

Dice the Cabbage, Broccoli (including the stem ~peel it if tough), Cauliflower, Daikon, Onion and Celery and place in a large bowl. Mix to combine.

Pour half (or a little more) of the jar of salad dressing over the diced vegetables and toss until thoroughly coated.

Divide the vegetable mixture evenly between seven wide mouthed mason jars.

If there is dressing left in the bottom of the bowl, pour it over the first two jars.

There should be a nice gap between the marinating vegetables and the top of each jar.

Next, use scissors to remove the tough kale stems and to cut the leaves into small pieces. Push these into the tops of 3-4 jars.

Refrigerate. Each day, reverse  the jars (heads, tails & back again) so that the marinade gets to bathe all the vegetables.

Eat the kale topped salads first.

For the jars without kale, press as many dandelion greens or spinach as you can into the top of the jar on your way out the door. Before serving, give the jar a shake to cover the greens with dressing before you pour your beautiful salad on a plate.

Infinitely Expandable Salad Variation

If you have a friend you want to feed, chop a head of lettuce into a salad bowl. Add your jar of marinated vegetables. Add more dressing from your mason jar, or squeeze a lemon or two over top. Toss & share.

Mason jar salad 2



Biohacking Update: 10 months of Ketosis

petra8paleo_2For 11 months I have been experimenting with ketogenic versions of the Autoimmune Protocol (AIP).

11 months: 10 of them ketogenic.

Quick Summary

Last April I started the Wahls Paleo Plus. I tweaked it to be compliant with the Autoimmune Protocol (AIP).

I loved being ketogenic~.

I did that for 3½ months & then experimented with a super low-carb ketogenic version of the AIP for 3½ months. I wanted to find out how low I could get my carbohydrate levels, and what that would do to me.

In between those two protocols, I did a regular AIP for a month, to remember what running on glucose feels like.

Both times it took me 40 days to get keto-adapted.

Since December, I’ve been experimenting with my third ketogenic protocol, the Bulletproof Diet. It’s naturally compliant with the AIP except in one respect: Bulletproof Coffee is a core part of the protocol, so I’m including low-toxin coffee & grass-fed butter in my diet, neither of which are AIP.

The Results

Wahls Paleo Plus

Dr Terry Walhs: Up from the Chair ~photo by KC McGinnis

Dr Terry Walhs: Up from the Chair ~photo by KC McGinnis

The WahlsPaleo+ was developed for nutrient density to promote cellular health, particularly brain health, as it was designed to reverse multiple sclerosis.

It includes coconut oil at every meal to maintain ketosis at higher carbohydrate levels, as it relies heavily on the nutrients available in vegetables. For more information I highly recommend The Wahls Protocol (2014).

I read this book when it came out last Spring & immediately decided to try the WahlsPaleo+. Not just for my own health, but also as a way to address my concerns about paleo economics & nutritional ethics.

I integrated fat as my primary food group & found ways to include liver and heart in my diet on a regular basis.

Dr Wahls is formulaic about carbohydrates: both quantities and types of vegetables. I tracked my food & found that I had better energy & clarity on the days I followed her vegetable recommendations strictly: if I included colourful, sulfur-rich and dark green leafy vegetables, not just every day but in each of my two meals.

By May, I started living in a state of ‘flow’ much of the time, & having regular peak experiences. By July, it became apparent that eating this way might have enormous potential for my career.

Through experimentation, I found my way to a semi-ketogenic version of the Wahlspaleo+ (which I was pleased to later find as a component of the Bulletproof Diet).

Super Low-Carb Ketogenic Experiment


Reading Keto Clarity

Going in, I knew that a super low-carb ketogenic diet was rumored to cause hormonal imbalances, disrupted sleep and weight gain.

Particularly in women.

And especially in women over 40.

But after reading Jimmy Moore’s Keto-Clarity, which advocates a super low-carb ketogenic diet, and even goes so far as to say that achieving ketosis through the use of MCT oil might be ‘cheating’, I decided to try it for myself.

I wanted to find out what happened to my performance and energy levels when I reduced carbohydrates substantially. I ate carbs in high fat foods like avocados, olives & coconut, as well as small servings of sauerkraut, cucumber, and greens. I kept the MCT oil in.

The results?

I can totally surviove on a super low carb diet, but I don’t thrive. As predicted, a super low-carb ketogenic diet seems to cause hormonal imbalances, disrupted sleep and weight gain~.

Other factors:

  • I pulled off the most auspicious & intense season of my career ever while on this variation, but without the superhuman benefits I experienced on the WahlsPaleo+;
  • I was also experimenting with reduced exercise; &
  • 66.6% of my children had fairly significant crises that added substantially to my stress.

I learned (again) that I’m optimized when I eat more carbohydrates.


Reading The Bulletproof Diet

Reading The Bulletproof Diet

The Bulletproof Diet book was released last December.

I switched before I’d even finished reading it.

It’s a semi-ketogenic protocol that, like the WahlsPaleo+, is aligned with the AIP. But with some important variations.

The following are the changes I’ve made in going bulletproof:

  • Getting strict about a 6-hour eating window, which means getting back in the habit of bringing food to work (which I loved being emancipated from). In the Fall I was eating 2 meals a day, with a long overnight fast but I wasn’t strict about the window, except on weekends. On weekdays I’d eat just before I left for work & as soon as I got home. When I could, I’d arrange to work from home in the morning or late afternoon to shorten the window, but that wasn’t always possible.
  • Increasing vegetables (I was eating minimal vegetables on my super low-carb diet).
  • Putting starches (root vegetables) back in. At present I’m eating starches thrice a week or so, but I’ll tinker with that until I find the perfect level.
  • I’m moving berry fudge from my midday to my evening meal. Likewise, keeping starches in my evening meal.
  • Removing mushrooms, which I am rather fond of.
  • Instituting Bulletproof Coffee daily. As mentioned, coffee is not part of the AIP: I was off coffee entirely when I went Bulletproof. Previously, I’d just fast between my 2 meals, but Bulletproof Coffee is a third (the first) meal on the bulletproof protocol.

Something I want to do regularly but haven’t been religious about yet (because I’ve felt that I’ve needed adrenal recovery time after my super low carb protocol):

I won’t consider my 3½ months on the Bulletproof Diet to have officially started until I start protein fasting on a regular basis.

What do I love about being in ketosis?

Here’s 10 things.