Mark Sisson: The Keto Reset Diet Book Summary

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Introduction: The Keto to a long, happy, healthy life.
The keto reset diet is going to help you reprogram your genes back to the original human factory setting of being fat-and-keto-adapted.
Keto is a state of metabolic efficiency where you are able to burn stored energy in the form of body fat and ketones, and not be dependent upon regular high-carbohydrate meals to sustain your energy, mood, or cognitive focus.
Keto is the default human metabolic state, because it was the only way humans were able to survive the withering selection pressure of human evolution.
The secret to lifelong health and peak performances is in modelling the lifestyle behaviours of our hunter-gatherer ancestors.
Primal baseline of ditching grains, sugars, and industrial oils and avoiding chronic exercise are just scratching the surface of the potential to transform your life through ancestral living in general, and keto in particular.
Reprogram your genes to make fat and ketones your preferred fuel, instead of the carbohydrates that modern humans have become dependent upon owing to ill-advised food choices, couple with overly stressed exercise and lifestyle habits.
The first step in the process is the 21-Day Metabolism Reset to kick your dependence on dietary carbohydrates (which is the essence of metabolic inflexibility) and boost your fat-burning metabolism.
Your diet is only as good or as bad as your last meal – or last week or month of meals.
Give your body a break from the lifelong, high-stress roller-coaster ride of a high-carbohydrate, high insulin-producing eating pattern that promotes inflammation and oxidative damage through-out the body.
THE KETO RESET DIET
Building the Metabolic Machinery
Chapter 1: The Keto Reset Diet 101 – What, Why, and How
What is Keto?
“Keto” is catch-all nickname for anything pertaining to the metabolic state of ketosis, the burning of ketones, a.k.a. ketone bodies, or the dietary macronutrient composition (ultra-low-carb, moderate-protein, high-fat) that promotes the attainment of this delicate metabolic state. Ketones are a source of caloric energy in the body that are used by the brain, heart, and muscles in the same manner as is glucose (sugar). They are produced in the liver as a by-product of fat metabolism when – owing to extreme restriction of dietary carbohydrates – insulin, blood sugar, and liver glycogen levels are very low.
By comparison to the Standard American Diet (SAD), the modern ketogenic diet is very high in natural nutritious fats, moderate in protein, and ultra-low in carbohydrates.
The exact definition of ketosis is that of being in a metabolic state whereby your body is accumulating ketones in the bloodstream faster than they are being burned.
Fat-and-keto-adapted is the best term to describe eating and living in a state where you are enjoying the benefits of burning fat and ketones as your preferred fuel sources. When you are fully adapted, your muscles burn mostly fat for fuel, while the ketones produced by the liver are prioritized for use by the brain. The brain is a huge energy-demand organ (it’s around 2 percent of your total bodyweight, but the brain burns 20 to 25 percent of your daily calories!) that cannot burn fat and must burn either glucose or ketones.
Experts suggest that maintaining a state of nutritional ketosis requires a dietary macronutrient composition of approximately 65 to 75 percent fat, 15 to 25 percent protein, and 5 to 10 percent carbs. With carb intake, experts recommend a hard limit of 50 grams per day for active folks, and 20 grams per day for the inactive.
If you’re familiar with extreme carb-restriction weight-loss diets like Atkins, The Keto Reset Diet has comparable macronutrient guidelines and a shared goal of lowering insulin to mobilize stored body fat for energy. However, The Keto Reset Diet places greater emphasis on choosing the most nutrient-dense sources of fats, protein, and carbs, as well as avoiding unhealthy processed foods-even if they might meet ketogenic macronutrient standards. On the carbohydrate front.
Keto Delivers Fasting-Like Benefits Without Having to Starve
Ketogenic eating allows you to benefit from the extraordinary (and long scientifically validated) metabolic efficiency, general health, and longevity benefits of fasting, but without having to actually starve yourself. When you are starving, engaging in a purposeful fast, or adhering to a nutritional ketosis eating pattern, your cells prefer to burn fat and ketones.
On the other hand, the high-carb, high-insulin-producing Standard American Diet (SAD) causes you to burn glucose, a.k.a. sugar.
You can consider fat and ketones the big logs in a campfire. Heat them up carefully and they keep you warm for hours – not much smoke. Glucose is like kindling-burning quickly with lots of smoke. Thus, if your metabolic machinery is carbohydrate dependent (because you consume too many carbs and produce too much insulin-which keeps body fat locked away in storage), you don’t have the big logs to burn, instead having to continually stoke your fire with twigs-that is, eating regular high-carbohydrate meals and snack to prop up sagging blood sugar levels.
This concept that your body operates much more efficiently when starving, fasting, or eating keto is critical to consider in today’s age of chronic overfeeding and excess insulin production (a.k.a hyperinsulinemia).
Overfeeding drives accelerated aging and increases disease risk.
Overfeeding is the essence of accelerated aging; metabolic efficiency is the essence of longevity.
To succeed with long-term diet and lifestyle transformation, it’s essential to enjoy every step of your journey, and to never struggle or suffer in the name of health. Suffering is unhealthy to your psyche as junk food is to your body.
When you become fat and keto adapted, the stress of having to constantly balance blood sugar goes away. Then, you can optimize your production of cortisol to support stable energy levels and have a ready reserve of cortisol for those brief fight or flight peak performance efforts that your genes are designed to deliver.
Many fail because they rush through the progression away from carb dependency; they don’t actually cut carbs enough to produce ketones; they exercise chronic patterns while they are not yet fat-adapted and run out of energy; or they don’t adequately increase intake of water, sodium, and other important minerals and electrolytes.
When you transition away from carb dependency toward fat- and keto-adaptation, you are rarely hungry. This could be the most life-altering benefit of going keto.
While the benefits of being fat- and keto-adapted are life-changing, it’s important to respect the seriousness of your decades-long existence in carbohydrate dependency. It started from the moment you were weaned off breast milk (the healthiest food in the history of humanity-and high in fat, by the way!) and started on the Standard American Diet (SAD). A high-carbohydrate/high-insulin-producing SAD diet shuts off fat burning and creates a dependency on regular carbohydrate-based feedings for energy. Before you mess around with keto or any other dietary transformation, you have to ditch all foods containing grains (yes, even whole grains!), sugars, and refined vegetable oils.
It is your destiny and your birthright to burn fat and ketones, and kick sugar once and for all. While it might take a bit of discipline and discomfort to wean yourself off carbs at the outset, you will build momentum with every single keto-aligned meal, every skipped meal, and every lifestyle behaviour you exhibit in the name of health and balance.
Willpower is not a strong enough weapon to win the battle.
Let success come to you naturally by reaping the hormonal, cognitive, and metabolic benefits of fat- and keto-adapted eating patterns.
True self-satisfaction comes from pursing life goals that are natural, enjoyable, and easy to maintain.
I prefer that you view this keto journey as a lifestyle modification and gene reprogramming exercise that will last forever, and that you be kind and patient with yourself along the way.
CHAPTER 2: Metabolic Efficiency: The Ultimate Goal for Weight Loss, Health, and Longevity.
Going keto will virtually eliminate hunger, and the accordant fluctuations in energy, mood, and concentration levels that you struggle with in your busy day.
Going keto will make you metabolically efficient such that you can survive, and thrive, on fewer calories over the course of your lifetime. This may boost your longevity more than any other single lifestyle practice.
Today, we’ve made embarrassingly little progress on the “furnace will burn” mentality to the extent that even serious athletes who train 10 or 20 hours a week still carry an extra 10 or 20 pounds of body fat. One disturbing study revealed that 30 percent of the participants in the Cape Town (South Africa) Marathon were classified as overweight or obese. This is about the same percentage of the world’s population in general, meaning the physical appearance of the participants in a 26.2-mile marathon race is indistinguishable from that of the spectators. Something’s wrong with that picture!
The counterintuitive idea that exercise doesn’t contribute directly to weight loss has now been scientifically validated, and is known as the compensation theory. Calories burned during workouts stimulate a requisite increase in appetite, along with generally increased laziness and diminished dietary self-discipline throughout the day because of your workout.
The more strenuously or chronically you train, the more you may eat and the lazier you may feel when not working out.
Going keto allows you to thrive on fewer calories; this may boost your longevity more than any other practice.
You will reprogram your genes to burn fat and ketones instead of sugar as your primary fuel source; and optimizing your appetite and satiety hormones so that you are rarely hungry and can subsist just fine when you skip meals.
In carbohydrates dependency, you will have to eat significantly more calories over the course of your lifetime, because you can’t burn stored energy well. You’ll also require a fairly rigid schedule of external feedings to sustain energy, which fosters the aforementioned accelerated cell division, oxidation, inflammation, and a significant speeding up of the aging process that we unfortunately view as normal today (i.e., our organisms are built to live to 120, but we’re content to make it to 80). When you recalibrate your metabolic machinery to become fully fat- and keto-adapted, as you will do with your 21-Day Metabolism Reset followed by your foray into nutritional ketosis, you will be able to gracefully burn stored energy, level swings that come from being on the glucose-insulin roller coaster, and avoid the patterns of disease and decline caused by overfeeding.
When you become metabolically efficient through fat- and keto-adaptation, life gets more awesome because food finally becomes one of the great pleasures of life that it’s intended to be.
Does Your (Metabolic) Factory Really Need That Cheesecake?
In contrast to the intense and deeply satisfying cellular nourishment provided by wholesome foods, processed foods and sweets deliver an intense initial burst of pleasurable flavour going down the hatch-and that’s it. The ensuing glucose spike, insulin flood, oxidative stress, inflammatory and autoimmune responses throw you unceremoniously out of homeostasis. Your systems react with alarm to get things back in order, but crying wolf too often leads inevitably to burnout. Over time, you trend toward the epidemic conditions of metabolic syndrome, Type 2 diabetes, cancer, and cognitive diseases that are now being strongly associated with junk-food consumption.
Optimally minimal insulin levels aligns with the truth that across all species, the individuals who produce the least amount of insulin generally live the longest.
The essence of longevity is to thrive, hormonally and metabolically, on as few calories as possible without feeling hungry. Chronic overfeeding and excess insulin production are the essence of accelerated aging.
If you are interested in living a long healthy, happy life, you many want to reframe your perspective away from “How many calories can I stuff down without getting too fat?” to something more along the lines of “How can I become more metabolically efficient, so I can thrive, and achieve total dietary satisfaction, on a minimal amount of calories?” Ketogenic eating can be extremely satisfying owing to the high fat content and the moderation of your appetite hormones such that you are less hungry and can actually thrive, hormonally and metabolically speaking, on fewer calories without feeling hungry.
Chronically high glucose and insulin promote a condition known as systemic inflammation, which health experts are increasingly realizing represents the root cause of virtually all forms of disease and dysfunction in the body, particularly autoimmune conditions, heart disease, and cancer.
Fasting quietly at home might not be as sexy as stopping by the lively juice bar to enjoy a morning shot with like-minded health enthusiasts, but fasting reduces inflammation, increases internal antioxidant production, and generally helps you burn caloric energy with less free radical production.
Use full-fat coconut milk as your liquid, throw your kale, spinach, or other favourite greens in the blender, add a but of whey protein powder, and consider tossing in a high-fat avocado (after all, it’s green!) This will give you a more nutritionally balance and satisfying meal experience.
The Evolution of Ketone Burning
Our ability to effortlessly manufacture and burn internal sources of energy was a key component of survival for 2.5 million years of human evolution. When our ancestors lacked a consistent supply of dietary calories (which was often), they were able to easily burn stored body fat as their main source of energy, fuel their brain function with ketones instead of glucose, recycle amino acids to build or maintain muscle, and even convert certain amino acids into glucose when they needed a quick emergency energy source, via a process called gluconeogenesis. Latin for “making new sugar.”
Fat is locked away in storage due to hyperinsulinemia, we either seek more quick-energy carbs to eat or we trigger gluconeogenesis to fuel brain and muscles that are starving-literally, because insulin levels are too high to allow access to stored body fat or for the liver to generate ketones.
Glucose, as a scarce and dirty-burning fuel, was never meant to be a prominent human fuel source day after day.
Over the long term, being a carbohydrate-dependent sugar-burner has serious inflammatory, oxidative, catabolic, immune-suppressing, and accelerated aging effects.
Our ancestors knew none of these carb dependency troubles because they would not have survived routine periods of mild or severe famine periods as sugar-burners. Consider that dietary carbohydrate availability and intake in primal times were only fractions of today’s norms; that we can only store 400 to 600 grams of glycogen (the storage form of glucose) in the liver and muscles (by comparison to the pounds of fat and tens of thousands of fat calories even the leanest humans have in storage.
It’s a scientific fact that carbohydrates are not required for human survival, and that humans can and have survived for long periods eating little to no carbohydrates.
Our preference for fat- and ketone-burning is hardwired into our genetics and available for our enjoyment any time we want to tap into it, but we have unknowingly rejected the legacy of our ancestors in favour of carbohydrate dependency-and all the health and waistline complications that go along with it.
The ingestion of carbohydrates, especially the refined grains and sugars that are so prominent in the modern diet, causes a spike in blood sugar and a temporary energy boost. Then, because a glucose overdose is toxic in the bloodstream, insulin floods the bloodstream to remove any glucose you don’t burn immediately and stores it as either glycogen (in the liver and muscle tissues) or in the fat cells as triglyceride (the storage form of fat). When insulin removed glucose from your bloodstream and transports it into storage, you experience the familiar sugar crash and craving for quick-energy carbohydrates. You have plenty of fat energy locked away in storage, but a high-insulin-producing diet prevents you from being able to access it. Instead, you become reliant on your next snack or meal for energy, and you exist in a state of carbohydrate dependency.
A high-carbohydrate, high-insulin-producing diet leads to daily fluctuations in energy, appetite, and mood; lifelong insidious accumulation of excess body fat (because you are bad at burning fat and are really good at storing fat, due to chronically excessive insulin production); a state of chronic inflammation in the body; and widespread cellular damage from glycation. Chronic inflammation, glycation, and oxidative damage are the essence of epidemic disease and accelerated aging in modern life.
The good news is that you can recalibrate your metabolic machinery to become fat-and keto-adapted in a relatively short time, even if you have spent decades in carbohydrate dependency.
Chronic exercise, insufficient sleep, and a high-stress daily routine can push you into carb dependency nearly as much as can your food consumption.
Elevated insulin levels prevent triglycerides from being mobilized into free fatty acid energy.
Check out https://www.ketogains.com/calculator/
When you go keto, you are returning to your genetic setting for optimal health and longevity and are unwinding years, maybe decades, of metabolic damage caused by grain-based, high-carbohydrate eating patterns.