One of the keys to longevity is avoiding the chronic psychological stress that can wreak havoc on our health. However, not all stress is bad for us. Small doses of biological stress can produce the opposite effect, actually enhancing our health and longevity.

This is known as hormesis, a biological concept where a low dose of a harmful substance or stressor leads to beneficial effects throughout the body by activating survival mechanisms in our genes. Exercise is one example of this, exposing our muscles, cardiovascular, and respiratory systems to stress that, in turn, pushes them to adapt and become stronger and more resilient over time. 

But there are many more forms of hormesis we can practice daily to help our bodies repair damage, fight off disease, and resist aging.

Understanding Hormesis: A Paradox of Stress

While chronic stress from things like loneliness, mental burnout, and isolation cause dysfunction in the body—interfering with sleep and hormone levels, suppressing immune function, and contributing to cardiovascular problems—hormesis works by activating adaptive mechanisms that turn moderate stress into a beneficial stimulus. We have evolved to become resilient in the face of the common stressors we faced throughout evolution: lack of food, extremes of heat and cold, the need for prolonged exercise to hunt or gather or travel long distances. When we have the right stresses in the right dose many good things happen:

• Activating Longevity Switches : Moderate stress activates crucial cell signaling pathways that boost stress resistance, cell and DNA repair mechanisms, and metabolic efficiency by boosting our mitochondrial function, reducing inflammation, fighting cancer and more. s These switches, which I explain in detail in my book Young Forever, include sirtuins, which are involved in cellular health and aging and improving insulin sensitivity, reducing oxidative stress and inflammation, and AMPK pathways that also improve blood sugar regulation, but also turn off cancer genes, create new mitochondria, and reduce inflammation. Another key longevity switch is mTOR, which is inhibited by lack of food or fasting and prolongs life in all models studied in part through activating cellular recycling called autophagy.
• Enhancing Cellular Resilience: Hormetic stress can activate improved cellular cleanup processes (autophagy), better DNA repair, and enhanced antioxidant defense mechanisms, allowing cells to remove damaged components and recycle them and reducing the accumulation of genetic mutations that can lead to diseases. It can even improve stem cell number and function.
• Recalibrating Metabolism: Temporary nutrient deprivation via caloric restriction or intermittent fasting can recalibrate the body’s metabolic processes. These forms of stress temporarily deprive cells of abundant nutrients, encouraging them to become more efficient in energy production and utilization. It literally activates all your innate longevity switches. This increased metabolic efficiency helps reduce the buildup of waste products that are linked to aging and disease and enhances the ability of cells to derive energy from stored fats and sugars.

Simple Steps to Integrate Hormesis Into Your Lifestyle

Follow a Balanced Exercise Routine

• Strength Training and High-Intensity Interval Training (HIIT): Short bursts of high-intensity training or regular strength training can act as physical stressors that enhance muscle function and cardiovascular health, improve insulin sensitivity, increase mitochondrial function, and activate your body’s own longevity switches.
• How to Practice: Aim for 30 minutes of exercise daily, alternating between strength, aerobic, and flexibility programs such as resistance training with weights or bands, yoga or tai chi, and a combination of moderate-intensity cardio (like brisk walking or cycling) and high-intensity interval training.

Give Your Gut a Break Between Meals

• Intermittent Fasting: Restricting calories or practicing intermittent fasting imposes mild stress on the body, promoting metabolic efficiency and stress resistance, increasing autophagy, reducing inflammation, and activating longevity genes.
• How to Practice: Avoid eating three hours before bedtime, and allow for 12-16 hours of fasting overnight between dinner and breakfast (for example, eating dinner at 6 PM and breakfast at 8 AM without snacks in between).

Practice Cold and Hot Therapy

• Cold Showers or Ice Baths: Brief exposure to cold stress can enhance immune function, increase antioxidant production, and activate brown fat, which is full of mitochondria and boosts your metabolism.
• Saunas or Hot Baths: Heat stress induces heat shock proteins that help in protein repair, reduce oxidative stress, and improve cardiovascular health. Why should you care? Damaged proteins are one of the hallmarks of aging that drive accelerated aging. This also stimulates your body’s innate immune system protecting you from cancer and infection.
• How to Practice: For cold exposure, start by ending your showers with 30 seconds of cold water and gradually increase the length to several minutes before moving on to cold plunges (if desired). For hot exposure, take several hot baths or use a sauna several times a week. Even if you don’t have a cold plunge, filling up your bath with cold water (as low as 40 and as high at 55 degrees) for 1 to 3 minutes is enough to get the benefit. For saunas try to get up to 170 degrees Fahrenheit for 15 to 30 minutes. Going in and out is fine!

Add Phytochemical Stressors to Your Plate

• Consumption of Certain Plants: Eating a wide range of phytochemical-rich foods activates various protective pathways in the body. Foods rich in polyphenols, like berries, nuts, and green tea, can exert a mild stress on cells, activating antioxidant defenses and longevity pathways.
• How to Practice: Increase your intake of beneficial phytochemicals in foods such as resveratrol (found in red grapes and berries), sulforaphane (found in cruciferous vegetables like broccoli, Brussels sprouts, and cabbage), curcumin (found in turmeric), quercetin (found in apples, onions, capers, and berries), epigallocatechin gallate (found in green tea), and anthocyanins (found in blueberries, blackberries, cherries, and red cabbage). One of the best immuno-rejuvenating and phytochemically rich plants is Himalayan Tartary Buckwheat. I use the Himalayan Tartary Buckwheat Sprout Powder in my daily smoothie.

Hormesis reveals the counterintuitive truth that not all stress is harmful; in fact, moderate stress can be profoundly beneficial. By strategically incorporating hormetic practices into our lives, we can activate our longevity genes and built in longevity switches such as mTOR, AMPK and sirtuins, improve our health, and extend our lifespan. As always, it’s important to approach these practices with balance and mindfulness, listening to our bodies and getting the advice of experts if you have any serious medical conditions.

 

References

1. Costa D, Scognamiglio M, Fiorito C, Benincasa G, Napoli C. Genetic background, epigenetic factors and dietary interventions which influence human longevity. Biogerontology. 2019;20(5):605-626. doi:10.1007/s10522-019-09824-3

2. Mattson MP. Dietary factors, hormesis and health. Ageing Res Rev. 2008;7(1):43-48. doi:10.1016/j.arr.2007.08.004

3. Rattan SI. Aging, anti-aging, and hormesis. Mech Ageing Dev. 2004;125(4):285-289. doi:10.1016/j.mad.2004.01.006

4. Calabrese V, Cornelius C, Dinkova-Kostova AT, et al. Cellular stress responses, hormetic phytochemicals and vitagenes in aging and longevity. Biochim Biophys Acta. 2012;1822(5):753-783. doi:10.1016/j.bbadis.2011.11.002

5. Tomita K, Kuwahara Y, Igarashi K, et al. Mitochondrial Dysfunction in Diseases, Longevity, and Treatment Resistance: Tuning Mitochondria Function as a Therapeutic Strategy. Genes (Basel). 2021;12(9):1348. Published 2021 Aug 29. doi:10.3390/genes12091348

6.  Hill S, Van Remmen H. Mitochondrial stress signaling in longevity: a new role for mitochondrial function in aging. Redox Biol. 2014;2:936-944. Published 2014 Jul 27. doi:10.1016/j.redox.2014.07.005

7. Peräsalo J. Traditional use of the sauna for hygiene and health in Finland. Ann Clin Res. 1988;20(4):220-223.

8. Laukkanen JA, Kunutsor SK. The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin). 2024;11(1):27-51. Published 2024 Feb 25. doi:10.1080/23328940.2023.2300623

If you’re new to a low-carb diet, a simple trip to the grocery store can be overwhelming. The smells of fresh bread or freshly baked cookies might be calling your name while navigating new aisles or dissecting food labels. The answer? A low-carb grocery list.

This one simple step takes the guesswork out of the process. It guides you on what to eat, what to limit and what to avoid. Keep reading for the ultimate low-carb grocery list. We’ll cover every meal of the day, including breakfast, lunch, dinner and, yes, even dessert.

Benefits of a Low-Carb Diet

A low-carb diet limits carbohydrates. Carbs are found in bread, starchy pasta and processed sugary foods.^[1] A low-carb diet emphasizes eating foods high in protein and fats. These include lean meats, high-quality fats and leafy green vegetables.

Normally, the body breaks carbs down into glucose. This is the body’s preferred source of energy. Low-carb diets support weight loss by having the body burn fat for fuel instead.

Here are some more benefits of low-carb diets:^[2]

• Reduces appetite
• Supports healthy blood sugar
• May improve triglycerides levels
• Helps reduce some cardiovascular risk factors
• Reduces risk factors for type 2 diabetes

So, how many carbohydrates do you need? The Dietary Guidelines for Americans recommend carbs make up 45 to 65 percent of a person’s total calories.^[3] If a person consumes 2,000 calories per day, they should aim for 225-325 grams of carbs per day.

The ideal carb intake will look different for someone on a low-carb diet. A review of low-carb diets classified daily carbohydrate intake by various low-carb approaches. This ranged from very low to high:^[4]

• Very low carbohydrate: less than 10 percent carbohydrates, or 20 to 50 grams per day
• Low carbohydrate: less than 26 percent carbohydrates, or less than 130 grams per day
• Moderate carbohydrate: 26% to 44 percent carbohydrates
• High carbohydrate: 45 percent or greater carbohydrates

Low Carb Breakfast Foods

For decades, breakfast has notoriously been marked by carbs. Think cereal, croissants, pancakes and toast, to name a few. These high-carb foods can cause blood sugar spikes and crashes soon after eating. Start the day on the right foot instead with these low-carb breakfast foods:

Eggs

Eggs are a versatile staple of a low-carb diet. They are high in protein and can be scrambled, whipped into an omelet or fried. One delicious way to make eggs are these Pasture-Raised Egg Bites. If you’re feeling creative, you can also experiment with an Coffee Egg Latte. (It pairs great with Bulletproof Creamer).

Coconut Flour Pancakes

Fluffy pancakes don’t have to be something you only dream about on a low-carb diet. Make it reality with these Keto Coconut Flour Pancakes. The recipe calls for coconut flour in place of regular flour. Instead of maple syrup, try a delicious, low-carb topping such as coconut cream, fruit or grass-fed ghee.

Breakfast Smoothies

If your mornings are chaotic, rely on smoothies as a quick, on-the-go breakfast. There are so many flavor combinations to try that are robust with flavor and nutrients. Mix things up at any time by swapping fruits, vegetables, protein powders and healthy fats. These sweet and creamy keto smoothies and this Gut-Friendly Collagen Smoothie are must-tries. They incorporate two low-carb MVPs: chia seeds and MCT oil.

Low Carb Lunch and Dinner Foods

If your lunch or dinner revolves around carbs, don’t fret. There are plenty of low-carb dinner ideas that won’t leave you feeling deprived or pushing broccoli around your plate. Also great? These lunch and dinner ideas can be prepped in advance for easy low-carb meals throughout the week.

Meat and Veggies

Meat and potatoes, who? Meat and veggies are the new BFFs that will transform your meals.

Simply choose a meat — chicken, salmon, turkey, beef and so on — and then pair it with veggies. A few tasty examples: grilled chicken with lemon broccoli, salmon with a side salad or turkey lettuce wraps (turkey wrapped in lettuce).

Bun-free Burgers

Did you know a plain hamburger patty has 0 grams of carbs?^[5] Keep the low-carb theme going by skipping the bun and wrapping it in lettuce instead. It provides the perfect amount of crunch without stomping all over your macros. Dress up the rest of the burger in delicious toppings, such as mustard, tomato, sliced red onions, cheese and bacon. These mouth-watering keto burger recipes serve up plenty of lunch and dinner inspiration.

Low-Carb Snacks

When midday hunger strikes, low-carb snacks can help keep your blood sugar stable. They’ll also do a better job of keeping you satisfied than a trip to the vending machine.

Snack Plates

#GirlDinner meets low carb with this sweet and savory snack. Add a combination of ingredients to a plate, such as:

• Cured meats (think pepperoni or salami)
• Hard cheeses (such as aged cheddar)
• Assorted nuts (pecans, macadamia)
• A sauce for dipping, such as a savory basil pesto or a sweet dollop of nut butter

Protein Crisp Bars

Having Bulletproof Protein Crisp Bars in your bag at all times is a delicious and convenient way to stay on track of your low-carb goals. Available in four different flavors, each bar has 11 grams of protein and only 3 grams of carbs. The sweet taste and crunch also make a great dessert.

Low-Carb Desserts

These low-carb desserts are the perfect option when your sweet tooth is hankering for a treat. Since they’re downright decadent, it’s normal to feel naughty while eating these.

Greek Yogurt Bark

For a feel-good bite every time, whip up a batch of Greek yogurt. Take full-fat Greek yogurt and mix in toppings, such as a drizzle of maple syrup, strawberries and pistachios. Then, lay on a prepared baking sheet and freeze. Once it’s ready to eat, it’s a refreshing snack that’s low in carbs and high in protein.

Chocolate Mousse

Mousse may not be your favorite tub of ice cream, but it comes pretty darn close. The silky-smooth texture comes together in minutes thanks to a few ingredients and a hand mixer. Most low-carb mousse recipes come in under 5 net carbs. Check out other low-carb desserts to sate your sweet tooth.

Your Complete Low-Carb Grocery List

Vegetables

Artichokes
Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cauliflower
Celery
Cucumbers
Green beans
Green onions
Kale
Lettuce
Mushrooms
Onions
Spinach
Tomatoes
Zucchini

Fruits

Avocados
Blackberries
Blueberries
Grapefruit
Lemons
Limes
Raspberries
Strawberries

Meat

Beef
Chicken
Corned beef
Deli meat (including turkey, chicken, pork and roast beef)
Duck
Goose
Lamb
Pork (including bacon and sausage)
Turkey

Seafood

Clams
Cod
Crab
Herring
Lobster
Salmon
Sardines
Scallops
Shellfish
Swordfish
Trout
Tuna

Dairy and Eggs

Butter
Cottage cheese
Cream cheese
Eggs
Full-fat cheese
Grass-fed ghee
Greek yogurt
Heavy cream
Pastured eggs
Sour cream

Fats and Oils

Avocado oil
Olive oil
Peanut oil
Sesame oil
Mayonnaise
Nuts (cashews, almonds, walnuts, pecans, peanuts, pistachios)
Seeds (chia seeds, pumpkin seeds, flax seeds, sunflower seeds)

Spices and Condiments

Buffalo sauce
Broth
Caesar dressing
Dijon mustard
Ranch dressing
Soy sauce
Spices
Sugar-free barbecue sauce
Sugar-free ketchup
Vinegar
Worcestershire sauce
Yellow mustard

Drinks

Coffee
Protein powder
Tea
Unsweetened nut milks
Water

A low-carb diet consists of limiting carbohydrates and eating more fats and protein. But since a low-carb diet can be difficult to follow at first, a low-carb grocery list provides the framework beginners need. If you’re ever unsure about a food, refer to this list. You can also use it to form the basis of your meal plan. Some of the best low-carb foods to check off your list, week after week, include eggs, lean meats and seafood and various fruits and vegetables.

Fermented foods like sauerkraut may be acidic and sour, but the benefits are pretty sweet. They promote the growth of probiotics—the “good” bacteria that help foster a healthy gut. Probiotics keep bad bacteria in check and promote a diverse microbiome system. This may help prevent irritable bowel syndrome, occasional constipation and diarrhea.^[1]

Some of the best fermented foods for gut health include sauerkraut, kimchi, kombucha and yogurt. Read on to learn about the ultimate fermented foods list for gut health.
What Are Fermented Foods?

Fermentation is a process that occurs when yeast and natural or added bacteria break down starches or sugars. This process of breaking down carbohydrates results in compounds such as alcohol or acids.

These compounds are natural preservatives that increase the shelf life of foods and improve taste and texture.^[2] Fermentation also helps the body better absorb nutrients from foods.

Benefits of Fermented Foods for Gut Health

Fermented foods largely contain probiotics. The most common strains are Lactobacillus and Bifidobacterium.^[3] Probiotics help balance the number of “bad” bacteria in the gut, such as Escherichia (E. coli), salmonella and staphylococcus.

Since the gut plays a role in overall wellness, probiotics have also been found to support the immune system and prevent various diseases.

Fermented Foods List

If you’re wondering if all fermented foods contain probiotics, the answer is no. Some foods are fermented using vinegar and not live organisms that contain probiotics.^[4]

Your safest bet is to choose foods that have “naturally fermented” on the label. You also want to see bubbles in the liquid when you open the jar.

Here are the foods that pass the fermented test for containing probiotics. We’ve also included some of the best gut health recipes.

Sauerkraut

Some people may not be able to stomach sauerkraut, which means “sour cabbage” in German. But the benefits are easy to digest. Sauerkraut is high in fiber and probiotics.

According to the USDA, one serving of sauerkraut contains 2 grams of fiber.^[5] And research has found that there are over 200 strains of good bacteria in a batch of sauerkraut.^[6] Use it as a topping for hot dogs or sandwiches or add it to soups and stews.

Kimchi

Kimchi is a traditional Korean dish. It’s made from salted, fermented vegetables, such as cabbage, radishes, carrots and scallions. Gut-friendly probiotics are inside every red-tinged jar. These probiotics may support the immune system, soothe the gut and prevent IBS.^[7]

Kimchi is usually in the refrigerator section at grocery stores. Or you can make a foolproof kimchi recipe at home.

Kefir

Kefir (pronounced Ke-FEER) is a fermented milk drink that delivers nutrition with every sip. It’s made by adding kefir grains (also called starter grains) to any kind of milk, such as full-fat animal milk or dairy-free milk. Kefir has three times more probiotics than its dairy cousin, yogurt. So go ahead and pour it over cereal, add it to smoothies or drink it like a drinkable yogurt.

Kombucha

You can’t wander far in a grocery store without seeing kombucha. The flavors in each bottle may be different, but the brew is typically the same: tea, bacteria, yeast and sugar.^[8]

If you’re looking to cut back on caffeine or sugary sodas, kombucha is a good alternative. Be aware that it contains a tiny amount of alcohol—often no more than 0.5 percent. Some brands of kombucha contain more sugar than others. Since both sugar and alcohol are considered some of the worst foods for your gut health, always read the labels.

Miso

Miso is a fermented soybean paste that’s made by combining soybeans, barley or brown rice with salt and koji (a type of fungus). Miso adds an umami flavor to many dishes, such as soups, marinades and salad dressings. As a rich source of probiotic bacteria, miso has been linked to several benefits, such as supporting gut health and immune function.

One 2018 cross-sectional study found that people who eat miso soup regularly are less likely to experience symptoms of gastroesophageal reflux disease. These include nausea, bloating and regurgitation.^[9] If you’re on a low-histamine diet, bear in mind that soy products can potentially trigger a histamine release in the body.^[10]

Tempeh

Like tofu, tempeh is a plant-based meat alternative made from soy. This firm, nutty-flavored food is prepared by combining soybeans with a mold called Rhizopus, also known as a temper starter.^[11]

Tempeh is a complete source of protein that contains all nine essential amino acids. It’s popular among vegetarian and vegan communities. It’s also buzzworthy because of its high content of fiber, vitamin E and polyunsaturated fats.^[12]

Yogurt

Yogurt is a staple in many households. It’s also one of the best sources of probiotics. Unlike some fermented food, some good bacteria from yogurt survive the journey through the gastrointestinal tract. By reaching the intestines, this has the greatest impact on gut health.^[13] Yogurt is also a good source of B vitamins, vitamin A, calcium and potassium. For yogurt with the best probiotic potential, look for the “Live & Active Cultures” seal on the container.

Eating a diet rich in fermented food can support peace and harmony in your gut. The fermentation process promotes the growth of probiotics, which supports gut health. Some of the best fermented foods for gut health include sauerkraut, kimchi, kombucha and yogurt. When it comes to dairy, try to choose grass-fed and organic whenever possible. And always read the labels to ensure your fermented foods contain live, active cultures.

If you currently have a head of cabbage in your crisper drawer, it’s time to get cooking. Cabbage is one of the most versatile, cost-effective and low-calorie vegetables around. There are many types of cabbage, such as red, green, napa and savoy, which come in a rainbow of colors.

Cabbage is a member of the cruciferous family. It contains hefty amounts of iron, fiber, vitamin C and vitamin K.^[1] This humble vegetable often serves as a side dish. However, these recipes place cabbage where it belongs: center stage. Keep reading to learn about the benefits of cabbage and salivate over the best cabbage recipes to eat on the Bulletproof diet.

Cabbage Benefits

Cabbage’s nutritional profile resembles broccoli, cauliflower and Brussell sprouts. This is no coincidence—they’re all part of the same family of cruciferous vegetables. One of the many reasons to eat more cabbage is its high fiber content. There are almost 5 grams of fiber in two cups of raw cabbage. This goes a long way in aiding digestion and keeping you fuller for longer.^[2]

Cabbage is also jam-packed with iron and vitamins K and C, which helps support vision, brain and immune function.^[3][4][5]

Is cabbage healthier cooked or raw? There are many ways to cook cabbage. You can add it to soups or make classic cabbage rolls. But raw cabbage is the superior preparation choice since it retains the most nutrients.

Cabbage Recipes

This recipe combines cabbage with lamb or another lean protein, such as lean ground beef. It also features cauliflower and Bulletproof Grass-Fed Ghee. It makes 16 cabbage rolls that, once formed, are smothered in a mouth-watering tomato sauce. All in all, this is a healthier take on a beloved comfort dish.

This veggie-forward dish is a low-carb take on a traditional Chinese staple. Rather than using carb-heavy dough to form the dumpling, cabbage acts as a grain-free wrap. The recipe calls for savoy cabbage, but you can use any type of cabbage, such as napa. This becomes an easy weeknight dinner that cuts corners to save time, not flavor.

Kimchi is a Korean dish made of fermented vegetables, such as cabbage, radishes and carrots. As a fermented food, it contains live microbes that promote good gut health.^[6] Once the kimchi has fermented for long enough, you can use it as a side dish, eat it on its own or add it to your favorite dishes, such as a bed of rice or pasta sauces.

Pork belly is often served with mashed potatoes and mac and cheese. But for a low-carb option that’s just as delicious, try this Slow-Roasted Pork Belly with Seasonal Vegetables. The tender pork belly pairs with several seasonal vegetables, such as Bok choy, celery and red onion. The standout veggie is red cabbage, which is braised to perfection with an array of fresh spices.

Ramen typically exists in two categories. First, the high-quality version you get at a restaurant. And second, the low-budget ramen package you make at home. This recipe provides a dish in the middle. It’s low carb by swapping zucchini for ramen noodles and uses coconut milk as the broth’s base. Purple cabbage adds a pop of color and a heavy hit of nutrients with each slurp.

This is one slaw that deserves to be eaten. Pineapple is infused into a mixture of cucumber, avocado, cilantro and napa cabbage to complement the tangy taste. Pineapple may be the star of this dish, but cabbage is a close second. It provides a satisfying crunch with every bite.

If you feel like having Chinese food for dinner, but don’t want to spend hours in the kitchen, add this keto egg roll bowl to your menu. As the name suggests, it’s a one-pan meal that is a breeze to prepare. Since the dish is deconstructed, you don’t have to worry about frying a wonton wrapper. Red cabbage serves as both a delicious coleslaw ingredient and a feast for your eyes.

Who said cabbage can only make slaw? Red cabbage is a standout ingredient in this fresh salad with grass-fed top sirloin steak. The steak is marinated to perfection with coconut amino, honey, lime juice and fresh spices. This flavor profile complements the aromatic herbs and salad ingredients. It creates a dish that’s perfect for lunches throughout the week or a simple dinner.

The purple cabbage in this comforting curry dish makes it almost too pretty to eat—almost. The purple cabbage goes well with sweet potatoes, coconut milk and a melody of spices harmonizing with your taste buds. White rice is swapped out for a low-carb option: cauliflower rice that’s infused with cilantro and lime.

Cabbage is a member of the cruciferous family. Cabbage comes in all different types and colors of the rainbow, such as red, napa, savoy and more. Cabbage has been hailed as one of the most cost-effective and versatile vegetables. Cabbage is good for digestion and lowering the risk of certain diseases.

The ways to cook with this humble vegetable go beyond coleslaw. Try out the recipes above and don’t be surprised if cabbage dethrones your favorite vegetable.