Is the calorie-free sweetener erythritol safe? The FDA did not evaluate long-term use, and new research suggests it may cause blood clots in people with high blood pressure and other risk factors.
Table of Contents
- In his mid 20’s, Silicon Valley wiz-kid and entrepenur Dave Asprey had accomplished everything he’d set out to achieve, but his high-stress (and high-PUFA) lifestyle cost him his health.
- Weight Loss Can Mean Brain Loss
- What did Dave do to avoid draining his brain?
- Diet Can Affect IQ by Enhancing Neuroplasticity
In his mid 20’s, Silicon Valley wiz-kid and entrepenur Dave Asprey had accomplished everything he’d set out to achieve, but his high-stress (and high-PUFA) lifestyle cost him his health.
When the scale hit 300, he realized it time to take better care of himself. Ditching mainstream diet advice that had gotten him nowhere, he adapted a healthy, low-carb, natural-fat diet and lost 100 pounds. To his surprise, he discovered he’d also gained some serious brain power–initially somewhere around 15 IQ points.
IQ is rated on a standard, bell-shaped curve. The average IQ score is set at 100, meaning if your IQ is 100 you’re smarter than 50% of adults, and the other 50% are smarter than you. 15 points is equal to a standard deviation. That means gaining 15 points and going from 100-115 moves you from smarter than 50% of the population to smarter than 84%. Of course, just by taking IQ tests again and again, you can get better at IQ tests and can falsely raise your IQ. But a gain of 20 to 30 points is extraordinary and unlikely to be just due to practice.
Weight Loss Can Mean Brain Loss
IQ gains are definitely not a normal side effect of weight loss. In fact, many people who lose that much weight have PUFA-driven prediabetes, and therefore the weight comes off in an unhealthy, unsustainable way. Studies show that most people losing weight following the typical low-fat, calorie restriction, frequent small meal program actually lose brain mass, along with all the excess fat. While on a population wide scale brain mass does not correlate with IQ very tightly (Einstein’s brain was famously small when he died at age 76), in a individual a shrinking brain is associated with worsening memory and even dementia.
What did Dave do to avoid draining his brain?
I first met Dave way back in 2012, and he introduced me to the term ‘biohacking.” Biohacking involves finding tools and shortcuts for making yourself healthier using techniques that include optimizing your sleep, smarter workout routines, customized supplement “stacks” (combinations of pills) and, of course, diet. One of the most effective diet changes he found was adding more natural fats like coconut and butter to his diet. If you’ve heard of Bulletproof coffee, that’s Dave’s brand, originally describing coffee into which butter was blended with a Bullet blender.
This article is continued below...(scroll down)
It helped. I feel great.
"It’s helped. I feel great."
NBA baskeball player
This has been life changing
"Let me tell you this has been life-changing. I have all of her books, in audible and ebooks! I have gotten rid of all the hateful 8 oils. I have trained my body to eat its own previously toxic body fat. Download that pod it's a game changer!"
Broadcaster / The Megyn Kelly Show
Deep Nutrition changed my life.
Fox News Primetime host
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic.
I feel free
For the last month, I have really been reading all labels on everything. I have completely remove those 8 oils you talk about. I must tell you, I feel great! I have more energy and I am now 197 lbs (have always been around 205 to 210lbs). I eat potatoes with real butter, grass fed steak, pasta with the right toppings. I eat everything! I seem to crave less sugar. I love it!
I feel so much better
I had terrible aches and pains everywhere in my body, my hands, shoulders and knees. I feel so much better and the way I feel is motivating me every day! Thank you
Mike Deb Wootan Burcin
Better than ever
I am an anesthesiologist in Orlando and a huge fan of both of your books! I have been incorporating your principles for the last 10 months and feel that my health is better than ever.
Marnie Robinson, MD
My allergies disappeared
The biggest difference for me (and a surprising one) is that my allergies have almost completely disappeared! This is a big deal for me, because I’ve had allergies most of my life and they have often affected what I do which is a teaching music in [a public school district]. In general, I feel much better and have more consistent energy throughout the day.
Heart Palpitations have Stopped
I’ve lost 20+ pounds (also fasting 16-24 hours daily) and haven’t had palpitations except for one occasion — I had a mini bag of Fritos for the first time in July. And, I feel better now on a daily basis than I ever did all through college.
Deep Nutrition and Fatburn Fix reader
I’ve lost over 50 pounds
I’ve lost over 50 pounds. I’m 56 years old. Cutting processed food and unhealthy fats from my diet was one of the first things I did on my health recovery journey...I went cold turkey off the bad oils. Emptied my pantry into the trash and just started eating real food
Mitzi Wilkinson Champion
Knowledge I didn’t know I needed
Your Fatburn Fix book is amazing, my friend. Thank you! I’m an Functional Nutritional Therapy Practitioner and I know my stuff. This is the extra layer of knowledge I didn’t know I needed. Well done!
Fatburn Fix reader
Lost a solid 20 lbs and my bloodwork is great
I have lost a solid 20 lbs and my bloodwork (after 3 months of eating your way) was even better! I was metabolically healthy (per your book) before I read your book, but barely. Lowering my weight, sealed the deal! I have been talking about you and your book to anyone who will listen...Thank you for all you’ve done and what you continue to do! You are changing lives for the better!
FatBurn Fix reader
Lost 20 lbs I could never shed
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn. I work out in the am and believe I am burning fat for energy not from food!
I feel great
My waist is four inches smaller. I feel great and many of the minor aches and pains that I had (knees and lower back) are gone. Also, my muscle tone is amazing, even though I have not increased my workout routine.
Completed Dr Cate's online course
The go-to for strength and conditioning coaches
Whenever I advise my clients about eating to perform I go straight to what I have learned from Dr. Cate. Her book Deep Nutrition has become the go-to for strength and conditioning coaches across the country.
Major League Baseball Agent with WME Sports
Dismantles the lie
Dr. Cate dismantles the lie that seed oils are healthy, which may the biggest lie about nutrition and health because it’s so insidious.
Ken D Berry, MD
Author of Lies My Doctor Told Me
She knows the chemistry
Dr. Cate alerts us to the harms of seed oils and she’s convincing because she knows the chemistry better than anyone.
Dr. Drew Pinskey, MD
Globally recognized internal medicine and addiction medicine specialist, media personality, LoveLine Host, and New York Times bestselling author
No one is better at communicating nutritional truth
Dr. Cate has had the single greatest impact on how we talk to people about fueling for both performance or durability. While we all are a little unique, the foundational principles of human nutrition are immutable. If you are looking to create a more durable, resilient body, no one is better at communicating nutritional truth than Dr. Cate.
Dr. Kelly Starrett
Physiotherapist coach and New York Times and Wall Street Journal bestselling author
Highly recommend The Fatburn Fix
Dr. Shanahan has had a significant impact on my practice of medicine. I am known as a Low Carb Doctor, but I never really appreciated the negative effects of processed seed oils on the health of my patients. I highly recommend The Fatburn Fix to my patients and have a loaner copy in my waiting room. It is amazing how quickly blood sugars and overall health improves with cutting seed oils. It is not just about the carbs!
Dr. Brian Lenkzes, MD
CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
Respected in the sports world
Dr. Cate reordered my diet when I was with the L.A. Lakers, and the benefits, for me personally, were felt immediately and have served me to this day. I’ve come to take real food so seriously I started a small family farm. I know of no M.D./nutritionist more respected in the sports world than Dr. Cate Shanahan.
Brought seed oil issue front and center
Cate brought the seed oil issue front and center. Healthy fats matter. So much so that I created an entire product line to swap out bad fats with good.
Founding Father of the Primal/Paleo Movement
Optimal health starts with food
If you want to understand how optimal health starts with food, start with Dr. Cate. Her book Deep Nutrition leaves you with an appreciation of the profound relationship between our genes and the planet, inspiring us to be good shepherds of both.
Attribution author of The Whole 30
Helped me with endurance
Deep Nutrition really helped me with endurance. I started to feel better as a player. I was able to run more, I was able to be more active …and I just decided to keep going with it to this day.
Silver bullet for me
Dr Cate’s teachings helped me lose 60 pounds like it was nothing. It was like a silver bullet for me.
Paul Grewal, MD
Dr Grewal Internal Medicine, MD, author of Genius Foods
Radically improve your health…
Dr. Shanahan has provided a solid reference that deserves a place in the library of anyone who is seriously interested in nutrition. Her perspective on the vital role that healthy fat has in our diet is novel and, if implemented, can radically improve your health.
Dr. Joseph Mercola
Author of Fat for Fuel and Founder of Mercola.com
Pull up a chair…
I have based my work on the idea that getting the right kinds of healthy fats into your body and avoiding the worst fats is essential to optimal health. I've interviewed dozens of the world's top experts about this, and I know of no one who speaks more eloquently on this topic than Dr Cate. If she’s talking fats, pull up a chair. Take notes.
Author of the Bulletproof Diet
The key to unlocking my fatburn
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn.
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine.
> Tears of joy
I'm crying tears of joy and appreciation for all you've done for me and my health! Without Deep Nutrition and Fatburn Fix, I would literally still be in the vicious cycle I'd been fighting all my life! In a nutshell - I am no longer a compulsive overeating addict suffering under the crushing 'thumb' of all food and alcohol.
The diet changes Dave advises in his new book, Head Strong, are in alignment with Deep Nutrition principles. Like many of my patients, Dave found that removing pro-inflammatory vegetable oils and including plenty of natural fats from dairy, meats, nuts and traditional oils like coconut dramatically boosted his brain power. Head Strong includes a review of scores of other strategies currently available for optimizing brain function, making for a great, user friendly and well-referenced resource for anyone hoping to become “head strong.”
Diet Can Affect IQ by Enhancing Neuroplasticity
We’ve come a long way in our recognition of the brain’s ability to grow, called neuroplasticity, in just the past few years. We now know that even though we can’t grown brand new brain cells as adults, the brain cells we do have are constantly undergoing changes in response to our habits and lifestyle demands.
Brain cells can form new connections and grow bigger, so we can make new memories and learn new skills at every age. Our brain cell’s ability to do this depends, in large part, on how much blood they receive. More blood, means better brain function. Less blood, means less brain function. And depending on what you eat, you’re either facilitating or reducing your brain’s ability to get the blood it needs for you to think.
We recognized decades ago that bad diet can reduce blood flow to exercising heart and other muscles by reducing the ability of blood vessels supplying the exercising muscles to dilate, a physiologic response called endothelial function. When exercising heart muscle is deprived of adequate oxygen you can get chest pain, called angina, which affects how active you can be. It turns out, that when a bad diet disrupts normal endothelial function to your brain, it affects how active your brain can be.
The new edition of Deep Nutrition includes a chapter on how you can boost your brain health. Here’s an excerpt showing the connection between improved endothelial function and improved performance on IQ testing:
Just as endothelial function is essential to normal heart health and male sexual function, we now have two different lines of evidence supporting the idea that better endothelial function in your brain enables you to think more nimbly and sustain concentration for longer.
First, from studies evaluating nitric oxide, the molecule (first introduced in chapter 7) that sends a message to the muscles surrounding arteries to slacken, thus permitting dilation. When fuel supplies in a cluster of cells are running low, they produce nitric oxide. The nitric oxide in turn signals to nearby blood vessels that they need to dilate now in order to deliver more of the oxygen, glucose, glutamate, and other raw materials your brain cells need to maintain focus on the subject at hand.
Studies show that nitric oxide signaling and the blood flow increases it stimulates play a central role in nerve cell maintenance, growth and repair., , Most pertinent to anyone looking to enhance their aptitude for learning, nitric oxide-induced blood flow also makes forming new memories physically possible as it plays a key role in what neurologists call long-term potentiation, a process required for assembling and reinforcing new synaptic connections throughout the entire cerebral cortex, striatum, and hippocampus.
Neuroscientists at University College, London, recently discovered a fascinating connection between an antioxidant enzyme system called CAT (for catalase) and several major markers of high cognitive functioning. They found “CAT activity correlated with . . . adaptability, stress management [and] general mood.”
On the heels of this and other discoveries linking blood flow to cognitive function, in 2014, a collaboration of scientists led by researchers at the California Institute of Technology hypothesized that the feeling of brain fatigue you can get from trying to learn something new or thinking too hard about the same subject for too long may simply be a failure of your brain to deliver those raw materials on demand—literally, the food for thought. “We present a model of cognitive cost based on the novel idea that the brain senses and plans for longer-term allocation of metabolic resources by purposively conserving brain activity.“ In other words, if there’s no fuel, there’s no thought. They continue: “We suggest that an individual’s decision of whether or not to incur cognitive costs in a given situation can be fruitfully understood as one of decision–making strategy: an agent will only commit limited resources in cases where the payoff is worth it.” In other words, reduced bloodflow to the brain reduces motivation for learning.
This research has powerful implications for your ability to complete mentally demanding tasks. When you’ve been working on a mental task for a while—be it reading or doing your taxes—and get to a point where you feel you just can’t concentrate any longer, it may be a direct result of blood flow failure. Very much in the same way that an overtaxed muscle will twitch briefly before giving way, nerve cells of the cerebral cortex involved in running the task appear to be forced, by lack of fuel, to simply tap out for the moment, leaving you no choice but to take a break.
In the future I believe doctors wanting to help their patients with brain degenerating disorders will use combinations of diet change and judicious evidence based supplementation. Of course, you don’t have to wait. We already know enough about diet to make many evidence-based recommendations. These ten steps will help you adopt a diet that protects brain health, naturally. And Deep Nutrition gives you the detailed explanation and evidence of how and why it works.