My book - Paleo-Ketogenic: The Why and The How
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The Blurb
Through more than 30 years of medical practice, focusing increasingly on health problems for which conventional medicine has few answers, especially chronic fatigue syndrome and myalgic encephalitis, and its causes, Dr Sarah Myhill has reached the conclusion that diet is the single most important aspect that each of us needs to address to restore and maintain good health. Her clinical work and her study of evolutionary nutrition have brought her to the firm conclusion that the combination of ‘Paleo’ (no processed foods, no dairy, no gluten grains) and ‘Ketogenic’ (low-carb, high-fat and high-fibre but NOT high-protein) is essential for combating the root causes of most modern illnesses: infections, allergies, addictions and the upper fermenting gut.
Changing one’s diet is always difficult and, as ever, the devil is in the detail. Paleo-Ketogenic: The Why and the How supplies the intricate detail that takes the devil out and makes the move to a PK diet as frictionless as possible. This is achieved by supplying the intellectual imperative (the Why) and the practical reality to achieve such (the How).
With over 60 PK recipes plus weekly meal plans, shopping lists and short cuts, the book will get you started on this way of eating. It also gives you the principles on which to develop your own recipes and personal preferences, sustainably for a lifetime.
What is this book about?
Four decades of practical Naturopathic/Functional/Ecological medicine have taught me that the single most important intervention to prevent and treat disease is diet. Hardly surprising – we consume kilograms of food daily which, depending on content, has the potential to kill or cure. So what to eat?
With any such difficult question I always return to evolutionary principles. What is it that has allowed humans to survive the vicissitudes of a harsh and hostile world? How is it that Homo Sapiens had the physical and mental strength not just to survive but to prevail over other species? To achieve such requires abundant energy and raw materials and the primary source of both is food. That diet which brought such evolutionary success is the paleo-ketogenic diet and is defined by those foods consumed for some hundreds of thousands of years and to which our body and brain have adapted so efficiently.
With modern securities of food supply, absence of predators, warmth and social safety Humans should be the fittest and most able mammals on Earth.
Not so – Westerners are suffering epidemics of fatigues and obesity, degenerative disease and progressive pathology. Life expectancy is falling, we have more disabled people than ever and the intelligence of our children is declining. Why so? The single most important reason is again diet.
What went wrong? We now have access to a secure and better quality of food than ever before! The big issue is that us Westerners are addicts. Our lives are driven by addiction – from caffeine, nicotine and alcohol to smart phones and Nintendos. But the most overlooked, convenient, cheap but pernicious addiction is to sugar, fruit sugar, refined carbohydrates and starches. These foods are killing us.
Addictions seem wonderful because in the immediate short term they mask those deeply unpleasant symptoms of stress. In Lancashire chip shops the chip butty emerged, in Ireland it was the sugar sandwich and in Scotland the deep fried mars bar. These carbohydrate hits provided cheap, instant relief of fatigue, depression and anxiety. But this is ephemeral – you cannot have an upper without a downer. Such a downer could be alleviated by a further carbohydrate snack. Thus an addiction is born. Carbohydrates are consumed not for calorie needs but for symptom relief. The most stressed people become the fattest and the sickest.
The paleo ketogenic diet is non-addictive. It further avoids evolutionary new-comers such as dairy products and gluten grains. It is the starting point to prevent and treat all disease. I spend more time talking about food and cooking than all other subjects put together. Hence the first PK cookbook came into being.
However I soon found that just supplying the PK Cookbook was not enough for all. I had also to deliver the intellectual imperatives to do the diet, the nitty gritty of calories, proteins, fats, fibres and ketones together with anticipating the problems of the metabolic hinterland, diet, die-off and detox reactions. Readers were also clamouring for more examples of delicious recipes. All who make this journey have a bumpy ride, some do not succeed at the first attempt, we all relapse on occasion. This book, “Paleo-Ketogenic the Why and How” is born out of the experiences of hundreds of patients and hundreds of questions to deliver the most frictionless and painless route to success.
You must do a PK diet. Just do it.
"Paleo-ketogenic - the Why and the How" and "The PK Cookbook"
"Paleo-ketogenic - the Why and the How" [PKWH] adds extensively to the content of the "PK Cookbook". The PK Cookbook was essentially a PK lifestyle book, with a smattering of recipes.
PKWH is divided into two main sections - the Why and the How.
The Why describes in detail why the PK diet is essential, and this content is all new to the PK Cookbook. In this section, also, one learns how to balance up calories, proteins, fibres, fats, oils and carbohydrates, by calculating your basal metabolic rate, and by application of the Mifflin- St Jeor Equation.
The How details how to do the PK diet, and includes all of the original PK Cookbook content, but then goes much further, including more than 60 detailed recipes, and with all new sections on feasting [yes fEasting!], the problems with vegetarian and vegan diets, the carnivore diet, fasting as a therapeutic tool, and an easy weight loss chapter.
PKWH is the Full Monty for the PK diet!
Chapter List
Here is a chapter list:
Part I: The Why
1. Why we should all be eating a paleo-ketogenic (PK) diet
---Why ketogenic
---Carbohydrates and disease
---The glycogen sponge
---The fermenting upper gut
---The common carbohydrate-driven medical problems
---Why paleo? No dairy
---Why paleo? No gluten grains
---The starting point to prevent all disease
2. What is the PK diet?
---Low carbohydrate
---What to eat
---Micronutrient supplements
---What the PK diet is not
3. Balancing up the PK diet
---Calories: make sure you are eating enough
---Protein: not too little, not too much
---Fibre: for the microbiome, fuel and more
---Fats and oils: essential fuels, building materials and hormone precursors
---Carbohydrates
---Eat seasonally for variety
---Bone broth: providing the raw materials for connective tissue
---Timing
---Conclusion
4. Getting started
---Knowing you are in ketosis
---The benefits of being in ketosis
---The unexpectedly complicated journey
5. Troubleshooting: diet, detox and die-off (DDD) reactions
---Diet reactions
---Detoxification reactions
---Die-off (Herx) reactions
---DDD symptoms
---Principles of treatment of DDD reactions
---The longer term
Part II: The How
6. The PK pantry
---Cupboards
---Fridge
---Deep freeze
---Garden
---Equipment
---The best fats you can buy
7. Meals for those challenged by energy, time and/or inclination
---Meal suggestions
---Your weekly PK shop (by Craig)
8. The PK bakery
---How to make PK buns or loaf in minutes
---Taste
---PK bread options
9. The PK dairy
---No-cook quickly-prepared alternatives to dairy
---Dairy-substitutes that need time, energy and inclination
10. PK breakfasts
---Cooked breakfast with minimal time and effort
---Recipes
11. PK starters
---Recipes
12. PK main courses: stews and roasts
---Stews
---Roasts
---Sauces for meat dishes
13. PK salads, coleslaws and dressings
---PK salad ingredients
---Salad dressings
---The Golden Rule
14. Puddings, sweets and sweeteners
---PK puddings and treats
15. PK snacks
---Recipes
16. Herbs and spices
---Which herbs and spices to use
---Good antimicrobials and great taste
17. PK salt: Sunshine salt
---Essential salts
18. Fermented foods
---Sauerkraut
---Kefir
---Kvass
19. PK water
---Ensuring good quality water
---Bottled water
20. Feasting and alcohol
21. Vegetarians and vegans
---Problems with vegetarian and vegan (Vs) diets
22. The carnivore diet
---What is the carnivore diet?
---Recipes
23. Fasting: a great therapeutic tool
---Why fasting is such a great tool
---How to go about fasting
24. Easy weight loss with the PK diet
---The How in more detail
Appendices
---Appendix 1: The carbohydrate content of common foods
---Appendix 2: Kitchen equipment – needs over and above the usual
---Appendix 3: Checklist of the PK diet and lifestyle
---Appendix 4: Further sources of information
Book dedication
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Back Cover Illustration
Stylistic note
Use of the first person singular in this book refers to me, Dr Sarah Myhill. One can assume that the medicine and biochemistry are mine, as edited by Craig Robinson, and that the classical and mathematical references are Craig’s.
PAGE CHECKED AND UPDATED MAY 2022
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