My Protocol for Peak Mental Performance and Clarity

Entering Ketosis and Mental Benefits00:00

Day three of segueing into ketosis, producing ketones naturally. Current blood concentration of beta hydroxybutyrate around 1.2 millimolars. Loves the mental acuity. Does 4 to 6 weeks of nutritional ketosis once or twice a year as cheap insurance against neurodegenerative diseases in family and metabolic dysfunction.

APOE profile: ApoE 3/4. Relatives who are 3/3 developed early Alzheimer's. Needs less sleep in ketosis, wakes up very alert.

Morning Routine and Intermittent Fasting00:30

For decades, did minimum 30g protein within 30 minutes of waking—still a great option. Now does intermittent fasting, fasting until 2-3 p.m.. Woke at 7:30 a.m., had cacao with cacao butter (under 3g net carbs) due to jet lag (arrived midnight). Keeps net carbs under 10g daily for fast ketosis, especially with 16-18 hour fasts and 6-8 hour eating window. Exercise depletes liver glycogen, trains body to produce ketones even with carbs in eating window.

Morning Protocol Details01:31

After cacao, sat in hot tub and meditated 10 minutes using Waking Up app (Henry Shukman, mindfulness/Zen practice). Got out (chilly Austin, 37°F low), brief pool immersion, cold shower. Then deep work prep without interruptions.

En route here, 15 minutes prior: Nitro cold brew from Starbucks + 15ml exogenous ketones (BHB bonded to 1,3-butanediol)—reservations about long-term liver toxicity, uses intermittently for 4 days transitioning to ketosis. Natural production around 0.9 millimolars earlier.