For all references and a written breakdown, references and brands recommendations, see the Newsletter: https://staycuriousmetabolism.substack.com/p/ketosis-casein-and-chocolate-what?r=40ekz2
CHAPTER
*Call our service line at 815-STAY-CUR (815-782-9287)
*Learn more about the data, here: https://staycuriousmetabolism.substack.com/p/life-or-death-in-the-fine-print-the?r=40ekz2
I’ve been asked countless times to make a What I Eat in a Day video — and I’ve finally cracked, like an egg. In this video, I break down what I eat and the science behind every choice. This isn’t a “follow my diet” video — it’s a framework for how to think about food. Whether you’re low-carb, keto, or simply curious about how to optimize your nutrition, this breakdown will give you practical insights into how to make science-backed food choices.
For my full shopping list and preferred brands (no affiliations), check out the linked newsletter (above).
Referenced Content:
How to Cook Eggs: https://youtu.be/Dhmq6F5M8kc
Statin Mitochondria (Human Data): https://staycuriousmetabolism.substack.com/p/the-mitochondrial-cost-of-statins?r=40ekz2
Roquefort (The Best Cheese): https://youtu.be/bhv2hm2exa8
How to Pick Olive Oil: https://youtu.be/kflUjpHiaHo
Urolithin A: https://youtu.be/whK0U5Mf6Z8
Visceral Fat RCT: https://youtu.be/lDeegZ1wtAI
The Truth about Fruit: https://youtu.be/QjJr5qvRkBk
Fiber Myths: https://youtu.be/TdfQo2wCLTw
Olives and Muscles Health: https://youtu.be/ljuimrT2a1s
Coffee and Chlorogenic Acid: https://youtu.be/oStcL5gc808
Lithium and Alzheimer’s Disease: https://youtu.be/Hcz0Eyp1LE4
Chapters
0:00 – Welcome to My Kitchen
1:00 – Six Eggs a Day & Cholesterol
3:38 – Sardines, Salmon & Omega-3s
4:59 – Meat, Poultry & Organ Nutrition
5:38 – Dairy & the A1 Casein Issue
9:52 – The Best Chapter (A2 Dairy Wins)
11:32 – Healthy Fats: Ghee, Olive & Macadamia
15:25 – Dark Chocolate & Favorite Brand
15:50 – Fruits, Veggies & Fiber on Keto
16:40 – Coffee, Tea & Chlorogenic Acid
17:40 – Social Life on Keto
#eggs #cholesin #salmon #keto #ketogenicdiet #metabolichealth #akon #cheese #casein #metabolichealth #brainhealth #ghee #butter #oliveoil #sesame #sardines #salmon #macadamia #staycurious #chocolate #olives #nutrition #whatieatinaday #functionalnutrition #lowcarb #healthyfats #realfood #wholefoods #nutritionscience #healthylifestyle #guthealth #longevity #antiinflammatory #metabolism #healthyaging #micronutrients #healthoptimization #fitnessnutrition #bloodsugarbalance #foodasmedicine #sciencecommunication #educational #nutritionalbiochemistry #cleaningredients #nutrientdense #digestivehealth #wellnesstips
*Chapter: Chapter and its affiliates are not connected with or endorsed by any government entity or the federal Medicare program. Chapter Advisory, LLC represents Medicare Advantage HMO, PPO, and PFFS organizations and stand alone prescription drug plans that have a Medicare contract. Enrollment depends on the plan’s contract renewal. While we have a database of every Medicare plan nationwide and can help you to search among all plans, we have contracts with many but not all plans. As a result, we do not offer every plan available in your area. Currently we represent 50 organizations which offer 18,160 products nationwide. We search and recommend all plans, even those we don’t directly offer. You can contact a licensed Chapter agent to find out the number of products available in your specific area. Please contact Medicare.gov, 1-800-Medicare, or your local State Health Insurance Program (SHIP) to get information on all of your options.
source
For references, a written breakdown and personal favorite brands, see the Newsletter: https://staycuriousmetabolism.substack.com/p/ketosis-casein-and-chocolate-what?r=40ekz2. Cheers and thanks for your commitment to yourself and your own health.
Excellent information and guide many thanks. It was very interesting listning to you very precise and short. It was very pleasant listning to you
Thank you very valuable information too fast explanation too much information together don’t let th viewer assimilate and benefit from the content don’t need to be so packed so a person can apply
Sardines, beef and manchego are all my favorites too.
Well I can tell you I wasn't expecting Akon??
I eat 8 eggs die, Could you talk about eggs and pfas? Here in Europe there is a warning now… thanks🙏🏻
Thanks for the list. I like the extra dark chocolate bars at Aldi, unsalted macadamia nut butter from Sprouts, those frozen cherries processed with cream cheese make a great filling for crepes (eggs + beef gelatin), I culture organic half n half with L.reuteri, L.gasseri, L.crispatus or L.shirota. I also flavor my meals with onions, leeks, garlic, avocado, lemon juice/zest, herbs or pesto and pine nuts. I buy liver pate when it's on sale. Olives and capers are good, also the occasional cauliflower mash. I change according to seasonality and my appetite.
the woody allen of keto
Hows your cholesterol level ?
If you want, fluffy, scrambled eggs, add just a dash of water maybe a teaspoon and see what happens
I understand butter is harmful if we have lipo little a?
There’s quite a bit of conspiracy about “pasture raised” eggs. Many chickens technically have access to the extra square footage, but don’t know the doors exist to use it, meaning they never even touch grass. As a baseline, their primary food source is usually feed— this has been proven through testing the fats. Though technically “added” antibiotics aren’t suppose to be used, they’re allowed when “necessary”. Coincidentally, it’s commonly “necessary” to for a large portion of chickens to need antibiotics (which tends to look like preventative measures). Weird. Lastly, lots of big name egg company’s actually dye the yolks to look more “farm fresh”. All this and more.
Not saying people shouldn’t eat eggs, just saying there’s a lot more than what meets the eye.
The fact that they are allowed to call this travesty "free range" and fool people WHO WANT TO DO THE RIGHT THING into buying this crap is EVIL.
Eggs do have saturated fat.
You don’t need to eat pasture eggs. It’s the same protein. “Pasture eggs” are just more expensive but they can all claim pasture eggs.
LMHP here – healthy diet similar to to yours
Hohold on, black olives are only natural when they are rimpled because they are picked when longer riped! The shiny smooth black olives are colored through oxidation, using air and chemicals like ferrous gluconate (E579) in a lye bath. Not so good!
I did keto to reduce inflammation for sciatica. And yes keto does reduce the pain, sometime to almost no pain to very little pain. The pain will come back in a matter of hours as soon as you over eat carbohyrates. For me drinking wine, beer, or spirits is a guarantee for sciatica pain. It take 2 – 3 days for the alcohol to be disappated from your body. When you consume excess carbs, especially refined sugars, your body can produce advanced glycation end products (AGEs) and stimulate inflammatory cytokines, effectively reversing the anti-inflammatory state achieved through ketosis.
Your information hs been so helpful to me! You said you have IBS, I'm assuming IBS-D. I do, too, and can't eat many vegetables, unfortunately. I take tons of Imodium. Do you have a video on this subject?
Me! I drink cream 🤤
I don’t miss bread either!
An estimated 30% of people are cholesterol superabsorbers and need to limit intake. That’s not an insignificant number. And any kind of meat from anything larger than a chicken can’t credibly be described as environmentally friendly. Read the EAT Lancet report issued in Oct 2025 and Not the End of the World by Hannah Ritchie for further details and references.
Is your carb macro goal net carbs or total carbs?
I love how you spoke about the social aspect of this. You could do a whole video on it to be fair. That's the hardest part for me. Great video though, so comprehensive. It's really helpful. I'm day 3 keto, feeling a little bloated strangly but other than than all good.