Food as Medicine to Reverse Dementia

Even when I go into ketosis, I want that feedback. Once you get to know your body and you’ve gotten into ketosis, you’ve confirmed it with the blood meter, once you’ve gotten there you can kind of feel the difference. But until then, there’s a lot of questioning. “Am I in it? Am I not? I think I am, maybe I am.” And when we can just test and say “yes” or “no” based on the blood, on the data, takes a lot of the guesswork out of it, so helpful. And then of course, if you’re gonna do the keto meter, and I love that, the keto mojo, because it has the option of doing glucose, so testing blood sugar or testing ketones, you just need the strips. The strips are the most expensive part. Obviously the meter doesn’t work without the strips, so you need both. And what I typically recommend is to use this tool for maybe the first month or first few weeks of getting into ketosis. And then once you know, once you have that feedback from your body, once you know what it feels like, then you don’t need to test all the time and the cost goes away. So it’s a little bit of an investment up front, but again, takes the guesswork out of it. The science. So the latest research that just came out in January of 2022 from Florida showed us that… This is a feasibility trial In the hierarchy of research, this is not at the top. This was a very small trial of just eight participants or nine participants, eight of whom achieved measurable levels of ketosis and they measured cognitive function. And what they saw was significant improvement in cognitive performance between baseline and follow up. 

And so this is statistically significant. This is huge. If you can just get into ketosis for six weeks, this was only after six weeks, baseline was zero, excuse me, baseline, and then six weeks later, they measured that follow up and there was statistically significant change in cognitive function for the better in just six weeks. I mean, this is so compelling. The reason I also feel it’s compelling is because I see the same thing clinically and I’ve experienced it myself. I feel clearheaded. I have more energy. I feel like I can engage in a different way when I’m in ketosis, and I watch it over and over again with my patients and we see it at Marama. So this is a little bit of a sad story. It’s painful to share, but it’s also very illustrative of someone who had a baseline MoCA at, again this is starting 0.0, the first time we met. She had a baseline MoCA of 18 and she was not in ketosis. And then we got her on the ketogenic diet. She did supplements, she kinda got excited about it, and for the first three months she did really great, and her MoCA improved in December. Even in January, she was still mildly ketotic, but she peaked in December. And then after we told her that she was getting better, she dropped off of everything. She also had somebody telling her that the ketogenic diet wasn’t healthy. There were other… One of her children was concerned she was losing too much weight. And so even though her cognitive function was better, her conventional doctor put her on statins again. The person who was supporting her, helping her go grocery shopping was putting a little bird in her ear, was saying that the ketogenic diet wasn’t healthy for her. And she had a sister who was a nutritionist so she had a lot of credibility in this patient’s mind. And then her son was worried about her weight loss. Her weight was stable. She wasn’t losing weight, but she was quite thin. And that’s okay. That is okay. And what was so sad was that because she was getting this sort of conflicting advice, she wasn’t fully committed to either path really. So she was taking things irregularly. She was no longer in ketosis. She kind of fell off the exercise. She fell off the supplement, fell off the hormone replacement, and then went downhill, unfortunately. 

But we can see how her ketones track her cognitive function. Low cognitive function was associated with this low level, ketone level. And then as she got sharper, her ketones were going up, again that higher MoCA score. And I really wish it had kept going in the same direction. Unfortunately, it doesn’t. If you don’t do it, it doesn’t work. So keto basics, what do we wanna know? The goal here is to change your metabolism. So a lot of people ask, “Is this a good thing for the diet? Is this a good food for the diet? Can I eat this? Can I eat that?” I care what you eat, of course. I want you to eat healthy, lots of veggies, fiber, phytonutrients, all of that, but it’s not so much about what you eat, it’s how your body processes it. That is what’s most important to us. We want you to be in ketosis. That means burning fat or ketones for fuel instead of sugar. So your body takes fat, dietary fat, and when there isn’t sugar to burn, your body turns those fats into ketones, and those ketones then get turned into fuel that your body can use for energy. And so the focus of our diet is on fat and protein, and veggies. And we wanna limit those carbohydrates to between 30 and 50 grams. Some people have to go below 20 grams of carbohydrates a day. So when I say sugar, I’ll use sugar, glucose, carbohydrates, kind of interchangeably. When I say sugar, I don’t mean a candy bar. I don’t mean Skittles. I mean carbohydrates. So if you eat bread, if you eat pasta, if you eat a candy bar, by the time they get to your stomach, rice is the same, grains, by the time it gets to your stomach, it’s all the same, it’s all sugar. 

And so yes, high fructose corn syrup might create some other issues for sure. But breads, rice, any sort of grains essentially, anything, most white things, are going to raise your blood sugar level, and that will keep you out of ketosis. Again, it’s like a light switch. You’re either burning sugar, or fat for protein, or for fuel, excuse me. And if you’re burning sugar for fuel, you will not burn fat. So what our goal is here is to restore metabolic balance. So our ancestors are hunter-gather ancestors, which our bodies are very much based on. Humans were hunters and gatherers for millennia. And we’ve only been in this kind of post-industrial, where food is abundant, only in that era for really the last 200-300 years. So much has changed in terms of our body’s ability to be resilient, and we’re not adapted. We haven’t had enough generations to fully adapt to burning so many carbohydrates all the time. So really our body prefers going back and forth from ketogenesis, from ketosis, excuse me, to glycolysis, burning fat for fuel, burning sugar for fuel. And you can imagine our hunter-gather ancestors, they didn’t have sugar available 365 days a year the way that we do now. So we want to approximate that metabolism of our ancestors because our bodies are adapted for it. That’s what they want, and that’s how they burn fuel most efficiently. So when we think about Kiva ketogenic diet, there’s a lot of myth around it. There’s a lot of assumptions around it. There’s a lot of misinformation. So we wanna let go of the idea that because we’re getting on a ketogenic diet, we’re gonna be hungry and deprived. Now you may feel that way for 24 hours, maybe 72 hours at the most. But as long as you’re getting plenty of fat and protein, you should not feel hungry or deprived. 

You do not need to replace real food with shakes, or bars, or meal replacements, or anything like that. You can eat good, healthy, high-quality foods without issue and be satisfied. You don’t need to replace your meals with supplements. The supplements are supplemental. Things do not need to be perfect. You’re gonna mess up, I do too. Everyone does. I have all the information I can possibly need in terms of getting into ketosis, and I still have to test a little bit, like, “Can I have five raspberries? Can I have eight raspberries? When will my blood sugar go up?” Right, so you can make mistakes and you just get right back on the wagon. It’s okay. And so things don’t need to be perfect. The meals don’t have to be perfect. They can be simple. They can be a little funky at first, and it’s okay, you’ll get used to this. Getting into ketosis, it’s like doing, I tell my patients, “It’s like doing bicep curls for your brain.” Just the act of changing your diet, changing the recipes you’re familiar with, changing how you shop, changing your grocery list, changing maybe the tools you use in the kitchen, all of that is hard work for our brain. And that alone is like the exercise. You know, we think of Sudoku and these other puzzles, but the executive function of planning meals, of preparing meals, that is even more, it’s more practical, right? Like we wanna maintain independence for as long as possible. When we can feed ourselves, when we can cook healthy meals for ourselves, that’s much more practical skill-building than something like Sudoku. 

Although you can do all the Sudoku and crossword puzzles and things like that that you want. I highly encourage it. And I know that sometimes this feels hard, and I want you to know that that hard work pays off in more ways than just getting you into ketosis. Some other things to let go of are fancy and exotic ingredients. So sure, if you are a master chef, go for it. If you’re a master gardener, even better, wonderful, pat you on the back all day long, so exciting. You probably don’t even need to be here for this part because you’re a whiz in the kitchen. Now for somebody who feels intimidated by this idea of switching meal planning, switching their diet because they feel like it’s gonna be super expensive, or it’s gonna be too fancy or exotic, or, “I don’t even know what an artichoke is. How would I eat that? How would I make that?” You don’t have to have fancy or exotic things. Really, this can be very basic, produce aisle, meat aisle, again those edges of the store, just going through the butcher’s area, and the produce section, and some minor spices, things that will keep it fun and exciting. Go back to that list of category one foods from the Solcere “Keto Diet Guide.” That’s available to you through the summit. And if you just go back to that list of foods, it’s on that periphery of this grocery store. They’re so flavorful, so filling, so satisfying, it’s just a matter of mixing them up, cooking them up in ways that you enjoy. It does not have to be expensive. Organic as much as possible. If that feels out of your reach, or if it’s not available, just do what you can. 

The more fresh fruits and veggies, fresh fruit, fresh veggies, not the fruits, excuse me, the more fresh veggies, the more good high-quality produce plus some animal proteins. Really prioritize that animal protein, the cheese, and any meats. All of that prioritize as organic and grass fed as much as possible. It’s more important if it’s coming from an animal than if it’s in the produce section. Do what you can financially. So the nutrient basics that we’re talking about here. Ketogenic diet is about changing the fuel. We’ve talked about this over and over, right? It’s about burning fat for fuel, not sugar for fuel, right? And then some things that you can start to think about are, “Do I wanna get some additional support through nutrient IVs?” If you have gut issues, if you’ve struggled with any sort of gut issues, particularly diarrhea, then you may not be digesting and absorbing appropriately, and you may end up nutrient deplete. And as we go through the ketogenic diet, it changes how you metabolize minerals a bit. And so sometimes people complain of cramping. I experience muscle cramping when I go into ketosis. I have to be sure I’m supplementing with minerals. And you can do this by IV. And again, particularly if you struggle with diarrhea or you kind of have a more inflamed gut, then we can just go around the gut and get you good IVs, good nutrients by IV. Things to consider here are vitamin C, all of the B vitamins, they play well together. Same with the minerals. Getting potassium, and calcium, and magnesium, and zinc. Getting all of those mixed in there can be very helpful. And then NAD Plus is another one I love because it just helps to protect the DNA with antiaging, and it also helps to get up over those sugar cravings. 

So if you do some NAD early on as you’re trying to get into ketosis, NAD is used for addictions. Essentially most of us are addicted to sugar. And so when we use the NAD to sort of prime you to get into ketosis, then it can feel a little less stressful and a little less challenging to get up over that sugar hump. Then we also wanna think about healing the gut. Again, especially if you’ve had nutrient issues and/or diarrhea, then we want to heal the gut, make sure that there’s good, healthy flora through probiotics. Maybe using enzymes to reduce inflammation, also help you digest and assimilate foods. Things like butyrate, deglycyrrhizinated licorice, aloe, glutamine, these all can help to heal that gut lining. So work with your provider to consider what you might wanna add there to help get the most out of this diet. And also maybe reset your gut for more optimal gut function. Sometimes just changing our diet is so helpful for healing the gut. There might be a little extra benefit you can get there. And then supplements to consider, of course, are like the nootropics, omegas, zinc, the mushroom blends like lions mane, and other nootropics in the mushroom family. Things like choline, right? Acetylcholinesterase inhibitors are the medications commonly used for those suffering with dementia. And what they do is they basically keep more choline in the synapse between the nerves. Well, if we want more choline in the synapses between the nerves, and we notice that that helps with cognitive function, why don’t we offer the body more choline nutritionally, and that will also be another way to just generate and have more of that choline in the brain. 

So lots of things to think about in terms of nutrients, not just the diet. So work with a provider, a health coach, and maybe consider if these would be helpful for you. So our big macros, our macronutrients are fats, proteins and carbohydrates. And so the roles of ketones in the brain, they are essentially a super fuel. Sugar’s one fuel, high octane, like what we really want for the brain is ketones. The brain prefers to burn ketones over sugar, and it’s going to be much cleaner and much more efficient, less inflammatory, and we’re gonna get more energy that helps us do that heavy lifting of the cognitive work in our brain. So ketones are the super fuel. MCTs help modify, train, excuse me, medium chain triglycerides that are about 70%-ish of coconut oil, really easy to turn into butyric acid or one of our ketones. So this is why you see coconut oil used so often in a ketogenic diet. Now there’s a caveat there that some people with, especially ApoE4/4 status may wanna avoid all saturated fats, including coconut oils. You wanna watch your cholesterol. So cholesterol, I’m skipping around here, forgive me, but cholesterol, the next one on that list, cholesterol, we’ve been told over and over and over again, we can’t have high cholesterol, cholesterol is bad. What we wanna do is have plenty of good cholesterol, and plenty of cholesterol, not too little. So I know most people talk about having high cholesterol and that being a bad thing. But when I see a patient with cholesterol levels under 150, 140, I start to worry about depression, about anxiety, about poor wound healing. Cholesterol is a necessary, very expensive thing to have traveling around in our blood. It’s the backbone of sex hormones, of stress hormones, and if we don’t have it, we won’t heal our wounds very easily, so it’s really important that we not only don’t have too much, but we have enough. This is about balance in a complex system. 

And of course we want the good guys. So lots of avocado. I’ve got one here for my lunch. I eat probably an avocado a day, particularly when they’re in season, cause they’re so good for us. And this is a great way to get minerals is by putting some great sea salts on top of it. So I’ll have this for lunch. Sometimes I just have an avocado for dinner. If it’s just me and I’m not that hungry, avocado for dinner. Omega-3s, these are our fish oils. So again, very important to the brain, very important to keeping our inflammation down. And again, going back to those ancestral diets, omega 3-6 ratios, used to be about one to one. Now we’re looking at omega-3s, we’ll get about one for every 200 of the omega-6s in a standard American diet. These are the fried foods, those saturated fats, the longer saturated fats, your oleo or margarines are this omega-6, and then anything deep fried, so very, very high heat fat. Fats that have been highly heated and then they change configuration make them much more inflammatory. So what we want is to go towards that ancestral diet that had closer to a one-to-one ratio instead of a one-to-200 ratio where we’re out of proportion, having way too many omega-6s. And so the way that we get omega-3s are from grass fed beef. We all know salmon, of course, wild caught salmon, not farmed. The other thing here, so yes, of course, you can do the supplements. There are lots of omega supplements that I recommend, I love, I use them with my patients, I take them myself. That’s great. And I want supplements to be supplemental. So ideally you would be getting most of these omega-3s from your diet. Now, the things that omega-3s come from are typically animals. So you can get some of the earlier omegas kind of up the chain that would need to be from plants, things like algae and also flax. But then it needs to be converted biochemically, and not everybody is very good at that. 

So I am a fan of animal protein. Now, it’s not the best thing for the environment, and with the number of billions of people on the planet, not everyone can do this, so there are pros and cons. But for your brain, the best thing is to have regular servings of wild caught salmon, sardines, anchovies, herring, mackerel, the SMASH fish that are low in mercury and high in these omega-3s. And then another way to get them is from grass fed meats, grass fed, grass finished, no grain feeding. If you have grain fed meat, if you’re consuming grain fed meat, it is going to be high in omega-6s. So you want to make sure that if you’re having farmed salmon, not only is it not good for you anymore, it’s bad for you. Which is so painful for me to say, cause I wish there were a way to have plenty of farmed fish that was good for us all. But it just doesn’t appear that we’ve figured that out yet. And then same thing with cow, or beef, anything like that. If it’s grain fed, not only is it no longer good for you, it is bad for you. However, I think we’ve also heard this, this idea that red meat is bad for us for so long. And if we have small amounts of red meat that is grass fed and grass finish, organic, then it’s good for us. This is gonna actually be good and healthy for us. Okay, and these are proteins. And the reason protein is so important, there’s kind of three things to think about with proteins. Amino acids are like the pearls on a strand of pearls as a peptide. The pearls are amino acids. 

And then the protein is when you take that strand of pearls and you fold it back out on itself and it becomes a three-dimensional structure. And that three-dimensional structure is a protein. And it really depends how it’s folded. If it’s misfolded, it doesn’t work that well. So we need good high quality, high integrity proteins. And that starts with those pearls that make up the peptide, and then the protein, and those amino acids typically come from animal products, that these are why we say protein, you know, meat is high in protein, eggs are high in protein. Other things are high in protein like rice and beans, but they’re also high in carbohydrates. And so it’s challenging to be on organic ketogenic vegan diet. It’s not impossible, but it’s challenging, and you want a lot of protein. So because while you’re shifting from burning carbohydrates for fuel into burning fats for fuel, your body will use some protein. Now this doesn’t last for long. You won’t have muscle wasting. You wanna have plenty of dietary protein so you don’t have muscle wasting. So then with the proteins and these amino acids, you’ve heard of things like glycine, lycine, GABA, taurine, cyanine, these are very common amino acids, glutamine, so excuse me, glutamine. Glutamine is the amino acid that you would eat or take as a supplement. Well, it gets absorbed in your gut and it becomes glutamate in the brain. Glutamate is an excitator or transmitter. This means it helps us focus, pay attention, remember things. So does histamine. So do some of our epinephrine, norepinephrine, dopamine. These excitatory neurotransmitters are essential to focusing and remembering, right? These help us do the hefty lifting, heavy lifting of cognitive work. Now, if we don’t have enough of them, we’re not gonna be able to do that work. 

So you can see how critically important it is to have amino acids. Tyrosine is the backbone of dopamine. It’s also the backbone of thyroid hormone. So if we don’t get enough tyrosine in our diet, we’re not gonna have enough thyroid, so we might end up feeling hypothyroid, fatigued, lethargic, and achy, constipated, hair falling out. If we don’t get enough tyrosine, we don’t have enough tyrosine to create thyroid hormone. If we don’t have enough tyrosine to create dopamine, we’ll feel unmotivated. We won’t have great memory. We won’t feel excited. We won’t get that pleasure reward sensation. And so you can see how getting plenty of protein directly affects mood and so many critical pathways that are related not only to our brain, but our entire body’s health. Okay. Three macro nutrients; fats, proteins, carbohydrates. Carbohydrates are the ones that we are restricting. And the reason we’re restricting them is not because they’re inherently bad, but because we overdo them as a society. We just get too much. And that means that as we age, we go in the direction of insulin insensitivity, insulin resistance, and we don’t efficiently burn sugar for fuel. And so what we need to do is go back and change the fuel to ketones. And so type three diabetes is something you’ll hear kind of used colloquially almost in a joking manner of this is equivalent to Alzheimer’s. Alzheimer’s is a type of diabetes because what’s happening is that the brain is not efficient at burning sugar for fuel any longer, just like what we see in the periphery with diabetes. 

So instead of hurting your eyes or your big toe in diabetes, or all of the other complications, your kidneys, that the diabetes are associated with, it’s affecting your brain at that end artery, like in the capillary beds, in the small vessels where there’s, essentially, it’s like you’ve caramelized the tissue because there’s so much sugar present. So we wanna get rid of that. And then also of course, at a more mild level, we’re not burning sugar efficiently anyways, so it’s almost like it’s there and it’s become toxic. There’s just too much of it. So one thing that comes up, a frequent question with ketosis is, “Isn’t that ketoacidosis? Am I gonna cause myself to go to the hospital with ketoacidosis?” So ketones are acidic, but it’s okay. There’s acidity in your body, and there’s alkalinity in your body and in your diet, and in the ketogenic diet. And you can maintain balance. Ketoacidosis is a pathological process that’s associated with later stage diabetes and can be life threatening. Now comparing the ketogenic diet that we’re talking about to ketoacidosis is like comparing a tropical sprinkle to a hurricane flood, like torrential downpour. Totally different magnitude of levels of ketosis. So we don’t have to worry that if you’re relatively healthy and your healthcare provider has said, “Thumbs up, you’re good to go on the ketogenic diet,” you do not have to worry about that pushing you into some sort of metabolic ketoacidosis that will require hospitalization. It just does not happen. All right, so some supplements to consider, and work with your provider or health coach to determine which ones are best for you. But as I mentioned, when I get into ketosis, I need extra mineral support. 

So Cal-Mag is one thing to consider. I do lots of extra sea salts. I have something called Kona Gold that’s a deep sea mineral that I really love and find very, very helpful. Fish oils, of course. We discussed why those are so important to get those omegas. Probiotics because our gut flora changes significantly when we change our diet. We wanna take that opportunity to inoculate our gut with all of the long lasting wonderful gut bugs that are gonna help us achieve optimal health while you’re in ketosis and beyond. Extra liver support can be helpful because our liver is processing everything we eat. And it’s also, this is a detoxification diet. So we wanna help the liver to get rid of everything as we mobilize fat, and as we clean house on the toxins that are stored in those fat cells. We also wanna consider fiber. So some people become very constipated as they go into ketosis. They’re used to getting fiber through the carbohydrates they’ve been having, starchy veggies or whatever it is. So you may wanna do some cilium. The magnesium can be helpful to keep bowels moving. But you must, must, must keep your bowels moving. So if you start to notice any little bit of constipation or hardening of your stools, get on the Cal-Mag citrate, and then go back to your list and get more and more of those leafy greens. Make sure you’re staying hydrated, you’re moving, and then maybe some additional fiber. Exogenous ketones usually come in a powder. Not everyone can tolerate the flavor. They tend to taste very, very sweet. But if you can just take a little shot of ’em when you are craving something sweet, it can kind of neutralize that craving and get you up over that hump. 

So having some exogenous ketones on hand is really, really helpful and will push you quicker into ketosis. I also use a greens powder. This is just maybe me being lazy, but it’s great to just put a scoop of that in a glass of water in the morning, and then I don’t have to think like, “Oh, did I get enough greens today?” It’s a way to make sure that every day consistently I’m getting there. So I wanted to share with you, Marama is the residential care facility for the elderly that I created in 2020, and so we’re pretty new still. You’re welcome to take out your camera and maybe get this on your phone so you can look back to it for inspiration when you go to set up your menu planning at home for getting into ketosis. So these are some fun ideas, and I’m gonna share a few recipes with you as well. So you’ll notice like it says oatmeal here. Well, this is an oatmeal made with chia and flax seeds and a few other things. I think some nuts, all kinds of yummy stuff. So it’s an oatmeal granola blend that is grain free, so it will keep you in ketosis. We had one of the daughters call and say, “Wait, you’re feeding my mom oatmeal. That’s not right, I thought she was gonna be in ketosis.” Don’t worry. These are all ketogenic recipes. And so let’s jump into some of them. Oh, before I do that, keto snack ideas. So especially in those first couple of days, when you have those hankerings for something sweet. It’s great if you can have a quick, easy alternative of a bunch of deviled eggs. 

Whenever I walk into Marama, there’s always something in the fridge if I open it. There’s always something in the fridge that’s ready to go for the residents. So if somebody says, “I’m hungry,” there’s a protein bar or some extra cheese, some meatballs, some smoothies that’s made, nuts that have been seasoned, veggie trays with keto dips. So these are just some ideas of things to have around and have ready, maybe make in advance like fat bombs, I’ll share a fat bomb recipe in a minute here, that are so, so good and easy to do, have on hand so that whenever you do get a little hungry, you’re not reaching for maybe the cookie or the cake, or something that you used to previously that is not on the ketogenic diet. So fat bombs, please share your favorites in the comments. I would love to see what everyone comes up with. This is the brownie fat bomb. I love this one. There’s a basic formula for it, and then you can put all kinds of other stuff in it. So like this one has cream cheese, which will give it a certain flavor. And then I use the keto powder, powdered keto sweetener that I use as monk fruit typically, and then cacao powder. But they have citrusy flavored ones that usually has cream cheese, too, coconut oil. I mean, these are so good. There’s a chocolate chip cookie dough one. There are so many out there, and I love seeing the creativity that everybody gets into at home. What we do is at Marama, and I’ve started doing this at home too, is get a big mason jar. 

So once these are made, they go into the refrigerator or the freezer until they are firm. So you need to chill them. And then once they’re in there and they’re firm, usually on a baking tray, on parchment paper, we put them on there, and then I take them out and put them into a big mason jar. And it’s not perfect cause they’re round and the mason jar is big, but if you have plenty of storage space, this is probably the easiest way. It’s the easiest way I’ve found to do it. And then you can just reach in there and grab one whenever you want one. So we just store them in the freezer. And then again, they’re ready whenever you have a hankering for something sweet that won’t raise your blood sugar. So meal planning, I wanna just make a point to say that this is challenging. This is not easy to change your diet. It gets easier and easier and easier with time. So at the beginning though, you wanna choose recipes and allocate time for this process. I love it because the stores I go to anyways, there’s always a keto magazine at the checkout counter. And so I’ll flip through that when I’m waiting in line. Sometimes I’ll buy ’em and bring ’em home cause there’s something particularly inspiring in there. There are also tons of recipes online. So that keto mojo site has plenty. There are lots of blog posts, lots of people that are excited about the ketogenic diet, because they’ve gotten such great results, and so lean on them for inspiration and for more direction. And then create that shopping list. 

Get into the store and make time. If you need to go to multiple places, if there’s something new that you wanna get that’s at Costco but not at your local grocer, then make the time so that you’re setting yourself up for success. And then do you need new supplies? Sometimes that happens when you start cooking in a different way. Not that you have to. Now, you don’t have to, but maybe an instant pot makes a lot of sense now because you do wanna steam artichokes. They’re definitely good, healthy liver food and they can keep you in ketosis. They’re a good butter or olive oil delivery system. So if you want to invest in some new supplies, make sure you get all that stuff ahead, prep ahead. And then of course enjoy. It can be so much fun to share this with friends, family, and become that person who’s sharing your passion for the diet you’re on and how good you feel and hopefully inspire those around you. It’s been a pleasure being with you today. I hope you’ve learned tons that you’re able to implement at home right away. Let us know what struggles you run into. Let us know what amazing recipes you are cooking up at home. We all are inspired by each other. And the most exciting thing for me about this summit is the community that we’re creating. So please put your questions and comments in the comment section, and also your recipes, if you will. I’d love to see them. Thank you so for being here with us today. It’s been a pleasure and I will see you tomorrow on day five of the “Reverse Alzheimer’s Summit.”