March 13 2013 by in,, Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to. ![]() ![]() The next were,,,,,, and,,, eating, stocking up on, using and finally,. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet, allowing your fat deposits to shrink and release their stored energy. ![]() This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Tag: Foods That Activate Ketones. Ballabgarh India Dementia Review. Plants and oils that were scientifically proven to activate ketones, and in turn, improve. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think about. Sign up for our free newsletter and you’ll get instant access to it. The newsletter arrives once a week with unbiased information. Your email is kept 100% private. To unsubscribe just press “unsubscribe” at the bottom of any newsletter. Maximum effect from an LCHF diet How do you know you’re getting the maximum hormonal impact from your low-carb diet? You do that by achieving what’s known as “optimal ketosis”. Ketosis Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver. To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis. Measuring ketones Today, there are reasonably-priced gadgets available for measuring ketone levels at home. One needle prick of the finger, and in just a few seconds you’ll know your blood ketone level. Blood ketones are best measured on a fasted stomach in the morning (before breakfast, that is). Here are a few pointers on how to interpret the result: • Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning. • Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal. • Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss. • Values of over 3 mmol/L aren’t neccessary. That is, they will achieve neither better nor worse results than being at the 1.5-3 level. Higher values can also sometimes mean that you’re not getting enough food. For type 1 diabetics, it can be caused by a severe lack of insulin, see below. Ketones in urine Ketone levels can also be measured in a more old-fashioned way, with urine test sticks (sold prescription-free in pharmacies or ). Ketone sticks give less reliable results for several reasons, and the above recommendations can’t be straightforwardly applied to them. They are, however, much cheaper. My personal experience Feel free to read my accounts of a two-month personal trial: • • • Although I was quite happy with my weight before these trials, they resulted in a further loss of 4.5kgs (10 pounds) and 7cm (3 inches) around my waist – without additional exercise or even the slightest resemblance of hunger. How to achieve optimal ketosis Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. They may be at around only 0.2 or 0.5 – quite far off from the sweet spot! The trick here is not only to avoid all obvious sourced of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will converted into glucose in the body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis. The secret to getting around this is usually to eat your fill with more fat. For example, if you have a bigger helping of herb butter to your steak, you might not feel like having a second steak, and instead feel satisfied after the first one. A popular trick people use to ingest more fat is “fat coffee” (sometimes called “Magic Bullet Coffee” or MBC). It involves adding one tablespoon of butter and one tablespoon of coconut oil to your (morning) coffee, and requires a food blender for the right texture. More fat in your food will fill you up more. This will ensure you eat less protein, and even less carbohydrate. Your insulin will drop and, hopefully, you’ll be able to reach optimal ketosis. And that’s when many a stubborn weight plateau is overcome. If it doesn’t work Being in optimal ketosis for a prolonged period of time (say, a month) will ensure that you experience the maximal hormonal effect from eating a low-carb diet. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next three tips in this series might help you. Try it Order a ketone meter online and start measuring. There are a few different models, the most popular one is probably the Precision Xtra ketone meter. Unfortunately these meters are all quite expensive to use, as the test strips can cost about $5 per test. With everything you need to check your blood ketone levels. More Learn much more about ketogenic diets here: Watch my video interview with the American doctor Peter Attia, on a strictly ketogenic low-carbohydrate diet: Read all the tips on the page. A word of warning If you have type 1 diabetes, you should not follow the above advice on optimal ketosis – it may be risky. If you have ketones in your blood at all, you must be sure that your blood sugar levels are normal. If they are, you’re in normal ketosis – just like the ketosis of healthy people who stick to a strict low carb diet. High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to inject more insulin; if you’re at all unsure of what to do, contact a medical professional. Coveting really high blood ketones for weight control is not worth the risk for type 1 diabetics. First to apicius, you suppress hunger aka ur Lepten hormone with fat. After you have fully reached a steady state of ketosis you can do a refeed once a week of say 400g of carbs. This will ramp up your motabilizm again. Look it up its true. I keep my carb below 30g a day even below 20 if I can. Also I work out a lot and replenish my glycogen stores once a week loook up the term cyclical keto diet ckd. To pentro- a TRUE keto diet is boring it's meat and fats that's it. You can't even eat onions the first couple weeks cause they have suger. Unless you are looking for more of a just low carb diet, but then you won't be in full ketosis. And the fat you eat will be stored on ur body, Your midacondria will choose to burn either carbs or fat for energy. If you burn fat you will not store fat, if you burn carb then the fat you are also ingesting with not burn off it will be stored. That's why if you do not do this diet properly it can harm you. I eat 200 grams of fat a day if I ate carbs that amount of fat could be catastrophic to my heart and organs. My blood pressure and everything would rise. Look up recipes online for fats bombs to keep it interesting. Lastly remember to use unrefined virgin coconut oil. The reason is it is an MCT versus most fats that are LCT Medium-chain tryglyceride and long-chain. Medium chain is broken down instantly and sent to liver for ketones for fast energy. Does not get stored on body. Long chain triglycerides take a while to break down. This may sound weird but go to bodybuilding.com and look up ketogenic videos. There is an hour long video on there. Great video and they also have great recipes in keto articles. Hi, I am fairly new to LCHF and a previous sugar addict, but am learning about the diet plan and sticking to a keto strict diet. I also intermittenly fast between 12-15 hours a day. I am happy to say I don't crave sugar anymore! I've lost 17 lbs in the month I have been on it. I drink a lot of coffee and use 1 packet of Spenda Naturals, which is an erythitol/stevia blend, in a cup with 1/2 tbsp. Measuring ketones in urine, my level was moderate about 3 hours after my last meal. I read on another keto blog that if erythitol was the 1st ingrediant, which it is in Stevia Naturals, that it has 0 net carbs. Is this true? Can erythitol keep you from reaching optimum ketosis? What is the best time to test ketones, after eating or after a fast? Hi Gentiann, thanks for replying! You may regret it!! I'm on a specific diet, through a company, recommended by my GP. All the food is provided, at a cost of course, and supplements are also provided! I have definitely struggled and I'm still learning! I'm not losing as fast as expected, and only just understood ketosis which is the ultimate aim! Apparently I came out of it after the tomatoe incident. I just miss tea, sounds daft, but I do, I have anxiety depression and it is one of my many crutches! I've not had sugar for over three wks and the other problem is. I have type 2 diabetes. My daughters wedding is in July, so I'm running out of time. One good thing, I've ordered a treadmill ??? Xx. I do not regret it.! Did you read DietDoctor site at all? You do not need to waste money on a diet company, because the LCHF diet is quite easy to implement and does not have to be expensive. It just requires some discipline for not buying the wrong food. If you have diabetes type 2 you can reverse it by following the Low Carb HIGH Fat diet strictly as many have done on this site. The problem with having meals delivered to you is that you are not learning how to be a long term low carb eater. Usually when people reach the desired weight and stop using this meal delivery service, they put back the weight.are you going to pay for such a service for the rest of your life? I hope you will try to read the diabetes section (and weight loss as well) on this site so you become well informed (it's free) and not dependant on a diet company. I wish you the best. Been low carbing since Jan 1. Lost 17 lbs so far. Combining low carb/ high fat with a 16 hour daily fast is the best thing I've done and the only thing that has ever worked. All my lchf food is consumed between noon and 8p. I go to bed at ten and actually sleep better too. My meals are typically salad for lunch with a tuna creations flavor of choice (they have a lot of flavors and are very reasonably priced). The salad is heavy on leafy greens and I do throw in half a dozen cherub tomatoes occasionally. I'll have an avocado for a snack around three or four o'clock and a good protein in the evening like a steak or tilapia. I always use fresh veggies on the side like buttery asparagus with fresh lemon juice and fresh steamed bean beans. Avoid canned vegetables! Buy frozen veggies if you have to. The cravings for carbs are mostly gone and people are noticing a difference in my appearance. I check my urine often and maintain moderate ketosis almost all of the time. Last night, I ordered a supreme pizza from pizza hut and ate only the toppings and about 8 wings and I was still in ketosis this morning and had lost two pounds. It doesn't have to be boring. If you love wings, this diet is perfect for you. Just do a reasonable amount of research on the place you're buying from. No fast food wings. Wing stop and buffalo wild wings are A-okay! They key is the 16 hours of fasting. This activates a mechanism in your body that burns fat to provide you the energy you need to find food. It's an ancient part of your makeup that goes back to when humans were mostly hunter gatherers. Hope this makes sense and helps you out! Good luck to you! I have a question for anyone who is doing the LCHF eating plan. I started on Jan 30th, I lost 8 lbs in 10 days. After one cheat meal and another week of LCHF eating, I lost 4 lbs. The following weekend, things went crazy and I wasn't able to stick closely to my eating plan as I had been. I went off balance 2-12 days and gained the 2 lbs back. Got strict again on week 3, lost 4 lbs. The following week, lost 1 more lb. Total lost by end of February (4 weeks) was 15 lbs. First week in March and through today, I have not lost any further weight. My energy level is good, the inflammation in my joints is gone as well after cutting out sugars and carbs. I'm not yet to a good weight to exercise or do much walking (have lower back injury and a hip issue) but had hoped to get the other 16 lbs off this month. Here we are 10 days in, and not moving. I have two questions actually: 1) Any suggestions on getting the fat burning loss kicked in again? And 2) Through this whole process, I have had BM issues, completely different from before I started this eating plan. Where as I would go 2-3 per day before, it became once in 2 days and that was assisted by an oral laxative. Now, it's a problem because it's gone on to 3 days, and laxatives are not working. I drink mostly unsweet tea and water. Recently I discovered Diet Coke made with Splenda, which I've had a total of 2 in a week. (I cannot do other sweeteners because I'm allergic to Aspartame), and I have 1-1/2 cups coffee with Splenda and half n half in the mornings. I eat salads almost daily, so I am getting fiber. I eat a lot of fresh or frozen veggies such as squash, zucchini, asparagus, cauliflower, broccoli, avocado a couple times a week. Salad consists of iceberg lettuce, 3 cherry tomatoes and a few sliced cucumbers. A lot of chicken, either in fajita mean, or boneless skinless breasts, rotisserie shaved chicken breast, rib eye steak, pork chops. I try to eat 2 scrambled eggs with ham, or bacon, or sausage 4-5 mornings a week. What do I need to do to get my colon expelling waste on a daily basis again? Oh, and a third question.when counting my carbs per day, I have been doing total carbs (around 20 but sometimes a bit over), not net. How much difference in the weight loss process does it make if it's on net carbs as opposed to total? Should it always be total carbs? And I have been keeping my protein around 50ish per day, fat and sodium much higher. Calories around 1,000 per day. Ann, Stop counting calories! You wouldn't have to even worry about counting carbs if you just monitor your foods and be conscious about what you eat. LCHF will mean more calories but they are calories your body will instantly burn off. Intermittent fasting will also fire up your ketosis. Please read my other two posts right above yours. Just remember, no bread, pasta or dairy. Lots of water. When counting carbs, deduct the dietary fiber from the total carbs and you'll get the net carbs. Net carbs are what you want to count. You may not be getting enough carbs if going by total carbs. Good luck - Josh. I have lost 16 pounds in the past 5 weeks on LCHF diet, plus intermittent fasting daily. I gave up grains completely and have noticed I suddenly have vivid dreams at night and also many skin rashes have disappeared. I am a 47 year old female and I was 65 pounds overweight, so I still have a long way to go. In the past 10 days, my weight loss has substantially slowed down. I just took a urine ketone test with results at 4.0, which is supposed to be high. I wonder if I should test for diabetes? Any thoughts on this? Also, I am eating avocodos, fish, nuts, bacon, tamari, lots of vegetables and different meats - moderate dairy and cheese. It took 9 days to lose 1.5 pounds. I feel this is a bit slow considering how overweight I am and that my diet has changed dramatically. I only went completely off wheat in the last two weeks. Prior to that, I ate 1 ezekial muffin a day and was achieving faster results. Any thoughts or suggestions? Hello guys need reassurance please!! I started lchf a month ago and IF just 10 days back. I've been fasting for 17-18 hrs zero food and liquid intake (religious reasons)! I usually break my fast with 2 glasses of water with apple cider vinegar at 7pm then a keto/lchf dinner online recipe (usually some protein, low carb veggies in some heavy cream sauce r sour cream and cheese mix. I don't over eat) around 8pm then by 10 or 11pm I take a bullet proof coffee adding a lil whip cream, heavy cream, vanilla extract, butter and coffee! By midnight or 1am I'm not really hungry but I need to eat before I sleep so I don't starve I usually do 3 boiled eggs, with a spoon of store bought mayo, a lil mustard and 2 small cucmber pickles. Sometimes I also munch on a few pepperonis and beef salami (Hebrew national brand) slices while I prepare the eggs! My Keto urine test is usually on the light to dark purple side. I also drink a few glasses of water to catch up! Can someone please advice if I'm on the right track to loosing weight? I'm definitely under 25grams of carbs! Should I cut down on fats to lose more I haven't really lost any weight maybe a half inch on my waist! I'm 4'11 and 135lbs that 150cm and around 62kgs. Want to loose 12-15 lbs! I use to log my daily intake to make sure I hit my macros always below the carb and fat and might be a lil over in protein some days! Am I on the right track or should I start extended fasts to switch things up? You can have as much tea with full fat milk as you like, just don't eat loads of carbs - tomatoes are packed with sugar - you will not go into ketosis eating those, it's simple, no bread, no pasta, no rice, no cereal of any kind, no sugar of course, no fruit juice, very limited (or no) citrous fruit. What you CAN eat:- meat (the fattier the better), dairy, nuts and leafy veg - that's it - you will go into ketosis within two days and will not feel at all hungry, fat will fall off you. The closest thing to grain you can eat is buckwheat - but even then I wouldn't touch it until the ideal body composition is obtained as it is still carb rich even though it's not actually a cereal. Most nutritionists and doctors are stuck with the modern fad that (dietary) fat is bad - it's not, cholesterol levels are completely irrelevant too. Just stop eating carbs and you will be healthier and slimmer for the rest of your life. I have been using your site for some time now it’s my daily to go site for the last 4 months I am doing the lchf way of eating how ever I have a problem getting in ketosis I have set as goal to eat less than 20gr usable carbs a day and usually I am between 10-15. I also pay a close attention to protein and try not to eat more than 60gr a day I am 119kg and i am in desperate need to loose some (aka a lot of weight).i lost three in the past two months I bought the ketostixs and for the last two months they are usually some sort of pink-purple which would mean I am in ketosis but for the last month I bought a blood meter and it seems to be stuck at 0.4mmol/l am I in ketosis or not? Is there anything else I can try? Thank you in advance for your reply. Is there anyone that's having a problem getting into ketosis? Yesterday was my one year anniversary of doing the keto diet. No matter what I do I cannot get keto adapted I just came off a three day fast and I'm still at only,4. My liver keeps spitting out sugar and my blood sugars range in the high 90s. I am not cheating I am not doing anything I'm not supposed to be doing, my liver is fighting me has anyone had this happen? I'm so frustrated I've been trying for so long. I thought if you did it correctly it would definitely work for you and apparently that's not always the case. Hello I am a user and promotor for Keto-os. I have been with my company for almost a year. Your absolutely right about Keto putting your body into Ketosis in about 30 mins from the time you shake it up. I have lost 45 lbs of fat and since I started I now have my husband and children on the product. My daughter who has epilepsy has been on it and with the low carb lifestyle we had cut the amount of pills she takes daily. I'm not speaking from any medical stand at all, I'm not a doctor and make no medical claims, just our personal expirenece with the product. My energy level, sleep habits and all around health has absolutely improved and we were failrly healthy before and living even better today. Get in touch with me if you have any questions or would like to talk more. Hi Angela, my understanding after being keto for 10 months (since september) is that weight loss is not a straight line there are a few stages where weight loss will stall for a couple of weeks. For veryone the reasons will differ I can only speak from my own experience. Initially for the first month I was limiting to a low sugar diet about 40 grams carb per day mostly from cranberries and vegetables. Your weight loss 6lbs in a week is extremely fast although I suspect it could be more if you drank less fluid but you know best how much fluid you need. As always observe and adjust you will learn many different ways to tweak keto as you go on especially in combination with intermittent fasting. My weight loss in body fluid anything from 60 to 120 grams per day. It was then I discovered dietdoctor and started the keto diet. No ketostix but after 2 weeks had a week long bout of diarrhoea as my microbiome adjusted to the new diet after 40 years of eating bread and fruit it was quite a change. Started to sleep really well at night out within 10 minutes no effort at all. My first 2 week stall was a couple of months later after losing 6 kilos no idea why but the body was up to something or maybe I was eating too much dairy did not keep a exact record. Another 3 week stall occured after new year I took up a series of several 4 day intermittent fasting within a month (see Jason Fung) and really enjoyed the noradrenaline boost and leptin satiety that kept me free from thinking about food. Proceeded to lose another 8 kilo got BMI down to 22. After that 8 kilo loss I felt fine for a while but then mysteriously started to get periods of cravings especially in the evenings I would eat nuts, olives, beef jerky non stop and yo yo up and down 2 kilos as I desparately tried to control my apetite.. The reason for craving I can not exactly be sure as I only measured my weight do not a a ketostix or glucose meter. However one conclusion I have come to s that with weight loss their is less adipose tissue secreting the leptin hormone. The body can cope with this in several ways their are so many pathways but I guess that the adipose tissue is lagging and has to adjust to fewer cells pumping out the same amount of leptin and maybe the adipose receptors have to be more sensitive to L cell PYY signals from the small intestine which is a signal telling the adipose that food has been eaten so produce some leptin. What ever the reason I now avoid nuts not because they make me eat more nuts but they often are the start of a snaking binge that has me eating olives, jerky, cheese, etc. Your experience will be your own don't worry you certainly wont starve on the keto diet and there lots of opportunity to tweak it to your own liking. Look out for the metabolic health benefits its all worth it. P.S Angela it may also take you about a month to become keto adapted which is why your ketosis is still measuring low. Even after adaptation ketosis is only about 50% as there is always a baseline level of glucose due to lypolysis the reverse flow of fat to the liver to be converted to glucose and free fatty acids. The baseline glucose level in healthy people is steady but in people with type 2 diabetes the liver can be overwelmed with the triglycerides flow as the adipose tissue will also be insulin resistent, a sort of double push back. This is the dawn phenomenon and even in people who are pre diabetic they will feel the effects of the high blood glucose (hyperglycemia) above baseline. The Memory Repair Protocol Book Review – Is The Memory Repair Protocol Guide By Martin Reilly really the solution to your problem? Do you know that you can have anything in The Memory Repair Protocol PDF experience? 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After using certain ingredients and combining them in order to kick-start the body’s natural production of ketones, Doctor Fielding has managed to help people fight off dementia, regardless of the state of the condition they were in. If you are here willing to learn how to get your brain health back or the brain health of one of your dear one’s, you have landed on the right page. Keep reading to find out more about the Memory Repair Protocol program. Contents • • • • • • • • What is The Memory Repair Protocol? Memory Repair Protocol is a program specially designed to help reverse any type of Alzheimer’s or dementia syndrome, boost memory and protect cognitive health. This program has been developed by Doctor Miles Fielding at the request of Martin Reilly. All the information in this guide are based on the studies performed over the years in the neurological industry. 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By changing your diet, even though you are not yet affected by dementia or amnesia, you can dramatically improve your focus, clarity of mind, concentration and memory. The outcome is a more fulfilling life and more mental energy to get you through the day. The Memory Repair Protocol system works over a 21-day period. It has been used by thousands of husbands, wives and seniors, transforming their lives and helping them to regain their mental composure and become happy, normal people. What Will You Get From The Memory Repair Protocol? Memory Repair Protocol unveils a multitude of scientific studies and research that have concluded that regaining mental health is an achievable outcome. In this step-by-step program, you will get information on how to use 25 powerful, easy-to-create recipes in order to activate the natural production of ketones in your body. 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