Long story short, I have been following a strict autoimmune protocol diet (AIP) since July 2019. The point of eating this way is to cut out any dietary causes of inflammation. Inflammation is at the root of so many medical issues, including autoimmune disorders. When I slip up and eat anything from the “Cannot Do” list (for example, not realizing I ate olives with citric acid in them), I often experience severe, sometimes completely debilitating pain for several days – like can’t move, excruciating-to-the-point-of-almost-blacking-out pain. When I follow this protocol, my daily pain is closer to a 3 with a touch of 5 versus an 8 with a touch of 10. Below are my list of can and can’t do foods:
CAN DO: beef/chicken/pork/lamb/duck/turkey/etc. (highest quality possible), no-sugar bacon, prosciutto, fish, shellfish, avocado, coconut, olives, fresh fruit, leafy veggies, artichokes, broccoli/cauliflower, asparagus, cucumbers, squashes, sweet potatoes, cassava, other roots like beets/carrots, plantains, mushrooms, fruits, leaf spices/herbs, cream of tartar, mace (nutmeg shell), coconut/olive/avocado/palm oil, animal fats, honey/maple syrup/molasses/date sugar/coconut sugar, coconut aminos, fish sauce, salt, tiger nuts, carob, non-fortified nutritional yeast, vinegar, arrowroot/tapioca starch, baking soda, pure teas*.
Note: The Can Do list can be deceiving. For instance, nearly all bacon has added sugar and “spices”, most coconut milk has added guar gum, fish sauce often has added sugar, broth often adds a bunch of “spices”, olives often have added citric acid (corn/soy product), etc. Nearly every processed food in the United States has some kind of thickener, additive, or preservative.
CANNOT DO: deli and processed meats, seeds, nuts, starches, legumes, pod veggies, nightshades, grains/rice, corn, white potatoes, additives, gum thickeners, seed/berry spices (i.e. black pepper), dairy, eggs, soy, gluten, alcohol, coffee, chocolate, liquid aminos (non-coconut), white sugar, alternative sweeteners, baking powder, onion**, garlic**, pain killers, nut/seed/vegetable oils.
* I’ve been off of caffeine so long that even a tiny bit can make me anxious. I tend to rarely consume black teas and mostly stick to herbal.
** Onion and garlic are fine for AIP, but I can’t seem to handle them.
Of course, foods aren’t the only inflammatory triggers. In addition to AIP, I intermittent fast 18-20 hours per day, practice Wim Hof Method (breathing, yoga, meditation, cold showers), exercise (typically indoor rowing, paddleboarding, or hiking) and try to get at least 7 hours of sleep per night.

The hardest recipes to recreate when following ingredient and/or carbohydrate restrictive guidelines are baked and comfort foods. The following recipes allowed me to create a pizza that is not only passable, but addictive (but keep in mind that I haven’t had anything close for over a year, haha). These recipes are safe for any of the following: strict autoimmune protocol, gluten free, nighshade free, grain free, dairy free, low carb, paleo, and vegan.

Tapioca “Cheese” (recipe) Super quick and easy. My version used duck fat instead of olive oil, probably more like 2tbsp nutritional yeast, and coconut cream. I just threw all of these ingredients into the pot and didn’t have the patience to stir this as much as it says to and it ended up being fine. (I waited for it to start getting all gooey and separating and then whisked it a bunch.)

Nomato Sauce (recipe) Super quick and easy with canned veggies. I’m echoing the lack of patience on this as well – I just threw all of the ingredients in the food processor. My version used 1 14.5oz can sliced beets, and 2 8.25oz cans sliced carrots (to save time and cleanup). When I use this sauce for “pasta” I add a bunch of fresh basil and parsley. When I use this sauce for “pizza” I add a bunch of fresh basil and oregano.

Casabe Crust (purchase, recipe)
These stay forever so I order a bunch of them online. There are 4 plate-size slices in a package. They are expensive, but save time and this company in particular does a really good job with consistency, packing, and shipping. I use them for flatbreads, pizza, chips, and with cinnamon/maple/coconut butter for a sweet snack. You can also choose to make your own with fresh yuca aka cassava root.

I top the casabe with sauce, toppings, and “cheese” and bake in the oven at 450 degrees for 10 minutes on a cookie sheet.

In addition to all my usual stuff… intermittent fasting, high fat, low carb, gluten-free, grain-free, I’ve been completely dairy-free for a few weeks and really think it’s helping. Just like everything else, I thought it would be really hard, but it’s been pretty fun. Like everything else, there is a ton of information online with lots of recipes for alternatives. I picked up some vegan butter at the store and then decided I’d try to make my own. It’s super easy, makes quite a bit, and tastes super close to dairy butter. Plus, it’s kind of fun diving into vegan recipes if only to find decent dairy alternatives.

• 1.5 cups melted neutral, refined coconut oil
• 1/2 cup unsweetened non-dairy milk (I used hemp.)
• 1/4 cup light olive oil (I used almond oil.)
• 1/2 teaspoon sea salt
• 2 teaspoons liquid sunflower lecithin
• 1 teaspoon raw, unfiltered apple cider vinegar

Place all of the ingredients in a blender and process at medium speed for 1 minute. Pour into a container. Refrigerate. (Keeps 3-4 weeks.)

I’ve tried this a bunch of different ways and blended a few online recipes together. So far, this is my favorite combination. It’s gluten-free, low carb/keto/paleo, and could easily be made nut-free and/or vegan (see notes below). I’m pretty excited to take this base and create varieties by adding random protein and fiber powders, herbs, nut flours, mushroom powders, spices, extracts, etc. that are currently in my cabinets.

• 2 cups almonds/cashews/pistachios (I use sliced almonds.)
• 1 cup sunflower seeds
• 1 cup pumpkin seeds
• 1 cup flax seed meal
• 1 cup toasted coconut flakes (unsweetened)
• 1/3 cup coconut sugar (I replaced this with mini vegan chocolate chips.)
• 1/2 tsp salt
• 1/2 cup coconut oil, melted
• 2 eggs
• 1 cup cacao nibs
• 1 cup hemp seeds
• Cover with cinnamon
• Vanilla extract (To liking. I use a lot.)

1. Preheat oven to 300F and line 2 large baking sheets with parchment paper.
2. Run nuts through a food processor if whole.
3. Mix all ingredients in a large bowl until thoroughly combined.
4. Spread mixture evenly on prepared baking sheet and bake 20 minutes.
5. Remove and let cool.

• To make this nut free, you could leave out the nuts or replace with more seeds.
• To make this vegan, you could replace the eggs with a blend of chia seeds and water, applesauce, or mashed banana.

8oz Cream Cheese
1/2 Cup Butter (Salted)
1/2 Cup Peanut Butter
1 Tbsp Vanilla Extract
1/8 Cup Erythitol
1 Serving (16 chips) Ghirardelli Bittersweet Chocolate Chips (These are my go to because I really don’t like alternative sweeteners, but you could easily use keto chocolate chips for even less carbs. I’ll try this with Lindt 90% Cocoa Supreme Dark bits next time.)


Mix ingredients together well. (I used a mixer.) Refrigerate for 1 hour. Remove and form into balls. Keep stored in a refrigerated air tight container.

Macros: (per ball, 20 count) 124 calories, 12g fat, 3g carbs, 2g protein

Note: I’ve tried this a few different times. The first version didn’t include flax or the egg, but I think they came out much better with the additions.

2/3 cup chia seeds
2/3 cup sunflower seeds or hemp seeds
2/3 cup pumpkin seeds
2/3 cup sesame seeds
2/3 cup flax meal
1 egg
1 cup water
Garlic Powder (and/or other spices as desired – I use Za’atar)
Sea Salt


Preheat the oven to 300ºF. Line a large baking sheet with parchment paper.

In a large bowl, combine the chia seeds, sunflower seeds, pepita seeds, and sesame seeds.

Add the water, spices, and salt. Stir with a spatula until combined. Allow the mixture to sit for a couple of minutes until the chia seeds absorb the water. After the 2-minute rest, when you stir the mixture, you shouldn’t see a pool of water on the bottom of the bowl.

With the spatula (and a hand, if necessary), spread the mixture onto the prepared baking sheet in two small rectangles, about 12×7 inches each and 1/8 to 1/4 inch thick. Sprinkle additional salt on top.

Bake for 35 minutes. Remove from the oven and carefully flip each rectangle with a spatula. Bake for 25 to 35 minutes more, until lightly golden around the edges. Watch closely near the end to make sure they don’t burn. Let cool for 10 to 15 minutes on the pan and then break the rectangles into crackers and let cool completely on the pan. Store in an airtight container or jar on the counter for up to 2 weeks. You can also freeze the crackers in freezer bags for up to 1 month.

*If the crackers soften while storing (this can happen in humid environments), toast them in the oven on a baking sheet at 300ºF for 5 to 7 minutes. After cooling, this should return them to their former crispness!

Mark Sisson is a genius. I was so-so on fat bombs before. Typically the recipes taste like blandly flavored coconut oil and butter. Sisson’s from his book, The Keto Reset Diet, are actually an amazing dessert replacement, in addition to being the perfect fat bombs to boost your fat macro. Here are my favorites so far (slightly altered):

Base Bomb
1/3 cup coconut butter
1/3 cup coconut oil

Mine: Lemon-Limeade
Base Bomb
1/4 teaspoon ginger
2 teaspoons lemon zest
3 tablespoons lime juice
Total Calories 1230, Fat 140, Carbs 20, Protein 10 (divide by however many you make)

Cinnamon Roll
Base Bomb
2 tablespoons almond butter
1 teaspoon vanilla
1.5 teaspoons cinnamon
Total Calories 1430, Fat 140, Carbs 30, Protein 10 (divide by however many you make)

Mine: Sunbursts
Base Bomb
2 tablespoons sunflower butter
2 teaspoons raw cacao

Mine: Dairy-Free Strawberries & Cream
Base Bomb
2 medium strawberries (diced)
2 teaspoons vanilla

I took a break from a ketogenic diet (keto) for awhile. This past summer I experimented with Intermittent Fasting (IF). I am continuing IF, but looking to expand my fasts to extended periods. While eating carbs, it’s been difficult to get beyond the 5-day mark. I believe that this will be easier if I get back into a strict ketogenic mode. This time I am going to give it a shot without any sugar substitutes, without nightshades, without factoring in net carbs (as I did originally), with a higher concentration of seeds versus nuts, and with very low lactose. The only lactose that I am going to consume will be trace amounts from butter, parmesan, cheddar, and potentially kefir. I got off of the Bulletproof Coffee kick and back into heavy cream. Because I am cutting out heavy cream, I want to experiment a bit with fatty coffee as it is the best way to make sure my fat macros stays high. I am going to focus more research on finding alternative fats. I previously did the same with alternative proteins as many of my vegetarian friends wanted to try keto. I was surprised at the variety of options.

My typical go-tos have been butter, oils (including concentrated MCT), animal fats, and raw cacao butter. Tonight I did a mix of 1 chunk (roughly 1 tablespoon) of raw cacao, 1 tablespoon of unsalted butter, and 8 ounces of coffee. I would definitely repeat this.

Here are a list of the benefits of raw cacao from Daily Superfood Love:

1) Get Happy With Cacao: Some days you just need to find your bliss – cacao is one of the healthiest foods, you can consume. Cacao contains the mood improver, anandamide – known as the bliss molecule, which creates a feeling of euphoria.

2) As an aphrodisiac – Another mood-enhancing compound found in cacao is PEA or phenethylamine, which triggers the release of endorphins and pleasurable opium-like neurochemicals. These often release naturally when we fall in love and during sexual activity. (The only other food on earth that contains PEA is blue-green algae.)

In addition these chemicals improve libido, which is probably why chocolate is so popular on Valentine ’s Day or as a token of love. Here at Daily Superfood Love headquarters we always accept gifts of cacao.

3) Balance Hormonal Mood Swings: Cacao boosts brain levels of serotonin, the feel good brain chemical. When women are experiencing PMS serotonin levels drop dramatically. The benefits of cacao are proven to boost the brain levels of calming hormones and restore feelings of well-being.

4) Protect Your Heart and Prevent Cardiovascular Disease: Flavanols an anti-inflammatory and heart protective antioxidant found in raw cacao may protect against cardiovascular disease, reduce the risk of stroke, and help improve blood circulation.

Cacao contains over 700 compounds and the complex antioxidants found in it known as polyphenols help reduce ‘bad cholesterol’ and prevent hardening of the arteries.

It is mind boggling to think that no heart drug on the market can come close to the protective benefits of cacao.

5) The Department of Nutrition at University of California, Davis discovered that cacao thins blood and can prevent blood clots. This finding shows that eating raw cacao can be just as beneficial as taking an aspirin a day.

6) Cacao can prevent premature aging – polyphenol antioxidants found in cacao belong to the same group of antioxidants as green tea and red wine. These anthocyanins (found in dark colored fruits) and catechins (found in green tea) protect our cells from premature oxidation or destruction and can keep us looking and feeling younger longer.

7) Drinking a cup of hot cacao before meals can help you shed fat. This is due to cacao’s MAO inhibitors, which shrink appetite.

MAO inhibitors are often found in weight loss products. However cacao’s unique MAO’s allow more serotonin to circulate in the brain. Don’t consume more than 40 grams or four heaping teaspoons of cacao daily.

If you find the taste of cacao too strong, add coconut milk, rice, or nut milk. Avoid dairy, as it will prevent antioxidant absorption.

By gently heating and making your own delicious hot cacao beverage, you will release more antioxidants and increase the appetite suppressant properties.

Add one teaspoon of cacao powder in a coffee cup of hot water or milk and drink 10-15 minutes before your next meal. Who needs dangerous diet pills? Not us.

8) Create loads of energy and combat fatigue with one of the highest concentrations of magnesium found in this natural food source. Magnesium also helps to protect against osteoporosis, reduces type II diabetes, and lowers blood pressure.

Raw cacao powder (2tbsp) contains 52mg or 14% of daily value
Raw cacao nibs or beans per 100 grams contain 272 mg or 65% of daily value
The recommended RDA’s for Magnesium for a Male are 420mg and 320mg for a Female

9) Get shiny hair, strong nails, and take care of your liver and pancreas with this great source of sulfur.

10) Lower your blood pressure naturally, in a study of 470 men from the Zutphen Elderly study, the benefits of cacao intake are found to reduce blood pressure by patients who took a small amount every evening.

11) The antioxidant properties of cacao were also found to reduce insulin resistance and sensitivity in people with impaired glucose tolerance and smokers.

12) Cacao has the ability to help improve kidney and stimulate bowel function.
Benefits of Cacao Infographic

13) Reset your metabolism and restore your internal balance with cacao – Not getting enough antioxidants in your diet can have dangerous long-term health consequences. A Swiss 2009 study found that in just under two weeks cacao reduced the stress hormone cortisol, improved metabolism, and even improved gut microbial activity.

14) Prevent sunburns – A recent study by London scientists found participants who ate 20 grams of cacao for 12 weeks were able to stay in the sun for twice as long as those who didn’t, without getting sunburned.

15) Get glowing skin and improve skin texture – In 2006 the Journal of Nutrition found that women who drank cacao with at least 326 mg of flavonals a day had better skin texture, improved microcirculation, increased oxygen saturation, and improved skin hydration than those didn’t. Stir some cacao powder in your cup of coffee or add to a smoothie.

16) Skin cancer prevention – German scientists found that cacao may protect against harmful UV rays that cause cancer.

17) Fight tooth decay – Recent studies from Tulane University discovered that an extract of cocoa powder was even more effective than fluoride in preventing cavities. This crystalline extract similar to caffeine helps harden teeth enamel.

18) Theobromine found in cacao was found to halt coughs better than codeine or commercial cough suppressants with the equivalent of two cups. In fact the UK based study by the British Lung Foundation discovered codeine was only slightly more effective than the placebo at preventing coughing with no side effects.

19) Improves cognitive function and prevents Alzheimer’s – A Harvard study by Dr. Gary Small, showed that middle-aged people who drank two cups a day had improved memory and increased blood flow to the brain.

20) Better digestion thanks to the fiber found in raw cacao, that stimulates the body’s digestive enzymes.

21) Healthy fats – your body needs fat contrary to what some health practitioners preach. Fats are the helpers that create chemical reactions for: growth, immune function, and metabolic function. Healthy fats found in raw cacao are similar to the monounsaturated fat found in olive oil.

Read more: http://dailysuperfoodlove.com/2852/21-fantastic-benefits-of-cacao

From Amazon: The popular mistaken concept is that we cannot gain strength and build resistance unless we eat. So long as this illusion persists, thousands will go to premature graves. Food and nutrition are not synonymous. You are not nourished by food you eat, but in proportion to the amount you digest and assimilate. Through the ages men and women have fasted and regained health, peace of mind and a new way of life. Preservation of life depends on a system of right living. Fasting is only one phase of this system. When it is used properly and supervised by a qualified person, ‘Fasting Can Save Your Life’.

Pizza and keto typically don’t mix. It’s also one of those things that everyone ends up craving. I’ve tried every crust in the book. While I have a favorite thin crust that nears 20g net carbs when topped, this little guy topped is closer to 9g (4g net for the crust) and just as filling (in addition to being tastier and faster to make).

One morning, a friend who I had turned on to low carb told me that she was making a low carb English muffin. I tried a few recipes before settling on one. When toasted it makes the outside super flaky and the inside soft. When prepared in a bigger dish, covered in sauce, cheese, and other goodies, it makes the perfect pizza.

1. Melt 1 tbsp butter in the microwave for 20 seconds in a flat bottom baking dish the same size as you’d like your pizza (I used a 7″).
2. Mix in 3 tbsp almond flour, 1/2 tbsp coconut flour, 1 large egg, 1 pinch sea salt, and 1 tsp double-acting baking powder. Optional: I mix a sprinkling of crushed rosemary into my crust and muffins because I’m addicted to it and think it makes everything taste better.
3. Let stand for a minute and return to the microwave for 90 seconds.
4. Toast in microwave for about half of your desired darkness (I was doing 2 minutes or so).
5. Remove from toaster, top with pesto/sauce (I like Rao’s), top with cheese and fixings.
6. Broil for 10-12 minutes.
7. Let cool and enjoy!

NOTE: I use a countertop convection toaster oven for nearly everything so you may need to adjust when using a standard oven.

My favorite combo is a pesto base topped with mozzarella, fresh basil, kalamata olives, and goat cheese.