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Can I Have Fruit as a Post Workout Refuel?

Your workouts burn calories! Consuming protein and carbs after a sweat session is ideal for re-nourishing and post workout refuel. This post-workout period is also one of the best times for fruit, especially for ketogenic dieters (or KETO-ISH lifers like me). Carbs need to be limited, but they are still required, and what better time for carbs than when your body needs them most?

Here are the basics to your post workout refuel when you’re on a keto-ish diet:


As a general rule, keto dieters need to avoid fruit for the most part. Though you should not cut fruit out entirely because one of the most keto-friendly foods out there is the avocado, a fruit. An average-sized avocado has four carbs and is high in healthy fats and potassium. Lucky for those of you who don’t enjoy avocados, you can still eat sweet fruits too.


If avocados aren’t your thing, you can still enjoy raspberries, which contain less than six grams of carbs per half cup. These berries are light, sweet, quite refreshing an make awesome choices for that post workout refuel and re-feed. In addition to their taste, they contain antioxidants and help lower cholesterol. Raspberries can add extra flavor to any post workout smoothie or workout refuel, fruit after workout, hard workouts, keto diet, ketogenic, ketones, carbs, high fat low carb

If you’re keto and like blackberries, they make a perfect addition to a post-workout snack or meal. With only seven carbs in a cup, they provide consumers with vitamin C and K and possibly healthier skin. As if that wasn’t enough, they’re also delicious and fibrous, which satiates the appetite and allows that full feeling. Unfortunately for ketogenic eaters, berries are low-fat.


Avocados may be high-fat, but they are not too flavorful; good thing coconuts are. With over six grams of carbohydrates per cup, coconuts make an excellent addition to any smoothie and a pretty garnish when shredded. Coconut milk is also the base of many protein shake recipes. Although coconut milk is a part of these nutritious and appetizing drinks, fruit juices are not always keto approved, as they are filled with sugar and not as nutritious as fruits in their purest form.


While they have a little over seventeen grams of carbohydrates per serving, blueberries are still suitable for a ketogenic diet, so long as they are consumed in moderation and after a workout when your body is most receptive to carbs. Yes, they are higher-carb, but they are also rich in antioxidants and vitamin C. They also can prevent skin infections. Health benefits found in blueberries are undeniable, but so is the high carb content. A better choice would be raspberries or blackberries.


Exercise is essential for a healthy lifestyle, and so is eating the right food as a post workout refuel.  Fruit may have positive effects on the body but still needs to be consumed in moderation due to their sugar and occasionally high carb content. Food is required to fuel your workout and the recovery afterward. Enjoy these fruits and keto-friendly recipes, and happy eating.

11 Keto Friendly Recipes for Weight Loss!

As much as I love how EASY keto cooking is (I just have to remember, 50/50 meat/veggies!), it can be hard to come up with CREATIVE recipes for weight loss.

It’s easy to adapt to the keto diet, because all you have to remember is, “Okay, I’m going to put some fish…pork…beef…chicken…eggs…with some romaine lettuce…broccoli…onions…spinach…green beans…” and be liberal with your healthy fats while cooking!

But, as wonderfully EASY as that is, the “rotation” and substituting in/out of the same exact foods over and over can get a little boring.

Obviously there are a GAZILLION possible combinations and unique recipes for keto-friendly foods that would take you to flavor-town and totally knock your socks off, but I think the honest reason that some people get “bored” with keto is that, our brains are naturally a little “lazy” in that we like to fall into a routine of doing the same thing over and over, including when we cook!

I mean, we know that our baked salmon with garlic, and roasted brussel sprouts, is something we know how to cook…we know that eggs and bacon is always a good choice…BUT by getting into certain habits with our grocery shopping and our cooking, and by eating the same 10 – 15 things all the time, are we risking getting bored of keto??

I think the risk is there, and that’s why I’m giving YOU 11 awesome recipes for weight loss!

I hope that these soup, stew, chili, dessert, smoothie, lasagna, casserole, keto burger, etc. ideas will help you spice up the taste and texture of your keto diet (literally!) because it gets boring just frying/grilling up the same stuff and throwing it on a plate!

So, let’s get Keto Kreative...

1. Lasagna

I have two recipes for this, cabbage lasagna and eggplant lasagna. I know some of you are making side-eye at me right now, but just look for yourself!

One of my absolute favorite things about keto is using healthy items as a base, and then fatty but still healthy toppings that are so flavor packed, it doesn’t matter what your foundation is, because you won’t taste it! SNEAK healthy things into your diet!

2. Smoothie

The same logic applies for a HFLC smoothie. With my avocado smoothie, you get a whole fruit-full of monounsaturated essential amino acid goodness!! But you’re probably not game to just blend up an avocado and drink it straight, and that’s why I add drops of EZ-sweetz for taste, and whipping cream for texture. Not to “cover up,” but to ENHANCE.

3. Casserole

Another GREAT way to expand your keto options is by taking any dish, your favorite dish, and modifying it to be keto-friendly. From zucchini/butternut squash noodles instead of regular pasta…

…to low-carb-cheese to make green bean casserole keto-friendly…sometimes just one tiny tweak to a dish makes it keto-approved!!

4. Soup

If you don’t want to get bored always eating the same things (whether you’re on keto or not!) switching up textures is always a good idea!

Instead of eating your meat and veggies dry, consider a savory soup like my Broccoli Keto Soup that combines broccoli, onions, egg whites, and chicken broth, all seasoned with your favorite aromatic spices!!

This is the best way to do keto when you’re sick, too!

5. Burger

The only thing better than biting into a delicious, juicy burger is how many ways you can make them! After all, there are high-class restaurants that serve nothing but a bunch of different creative, exotic burgers! From deciding on provolone, cheddar, Monterey, to whipping up a homemade Southwest sauce or chipotle mayo…bacon…guacamole…caramelized onions…Yum…

Heck, you don’t even have to use beef! Try ground turkey or andouille sausage. Oh, and don’t do bread buns!

6. Chili

This talk about ground beef has got me thinking about chili, too! Perfect Keto’s recipe recommends packing in “bonus healthy stuff” when you’re making keto chili, like by adding bone broth. Their recipe uses avocado oil AND two types of chili powder!! Almost as ingenious as my recipes, but not quite! 😉

7. Stir Fry

Now let’s leave Latin American cuisine and go east. Most of us, including me, love love love Asian food, but darn that rice for being so carb-dense. But that doesn’t mean going out for Chinese has to be limited to a monthly treat…just follow my lead!

The meat, veggies, and soy sauce are all keto-friendly, so all we need is a rice alternative. A recipe with cauliflower rice got 5 stars here. Even better, when you do your own homemade version of takeout, YOU get to control the amount of salt.

8. Pizza

Looks good, doesn’t it? In fact, pizza is just soooo good that most of us on keto are already aware of the just-as-awesome ways to make keto pizza, because otherwise we might go crazy!

Cauliflower bread for the crust is one option, because as we just saw above, cauliflower can be used as a substitute to de-carb just about anything in the world of bread, rice, pasta and potatoes (cauliflower mashed potatoes are THE BEST!). You can even make cauliflower waffles! Don’t forget the blueberries.

…Oh, yeah, we were talking about pizza crust. Another great option that might get you a little closer to that familiar crumbly-crunchy texture is Fathead pizza crust. Basically, cream cheese and regular cheese, an egg, and almond flour!

But, again, I wouldn’t be surprised if keto pizza was already a staple of your keto diet!!

9. Snacks

“Keto snacks” are usually pretty…simple, which is fine. If you’ve watched any “weekly meal prep” videos, you’ve probably seen a lot of egg whites, blueberries, veggie tray items…and maybe some dark chocolate!

But what if you want to have a little more fun with your snacks, and maybe even do some prepping?

Well, one easy solution is to just “complicate” those simple snacks a little, with fun combos and tasty spices. For example, my Egg Fat Bombs add creamy avocado cut into cubes, spring onions, and mayo, so now you’ve got more of a scramble! So much better than just eating your egg whites by themselves. Food should taste good!! And I’ve got a deviled egg recipe, too! These are great recipes for weight loss.

If you want to incorporate some meat and cheese here, but still want a simple finger food, try my ham roll ups! A quick broil on the skillet and they’re good to go. I added baby spinach and tomatoes to my roll-ups, but there are infinite combo options!!

10. Burrito

There are infinite options for what you roll up in a burrito, too. My beef burritos are half the price of Chipotle’s and, like I said, it’s so much better to feel in control of your macros and your fresh, natural ingredients when you’re doing the cooking yourself.

For my beef burritos, I decided to go all-out and break out the New York Strip, top sirloin! After shredding the beef, I added BBQ sauce for an awesomely tangy take on the classic burrito!

11. Dessert

And, lastly, what’s for dessert??

Chocolate balls! These things are similar to chocolate fat bombs, but I use coconut cream for a thicker, yet still melt-in-your-mouth consistency. These only have four ingredients, so not only are they really simple to make, but you could put them in the “snack” category if you wanted to. 😉

If you a) want something a bit more complex and/or b) don’t like chocolate, I have an awesome holiday (or any day!) cookie recipe using Swerve to sweeten.

The cookies are layered with some yummy ooey-gooey buttery icing too…your family will love these cookies and they’ll have no idea that you used one of your recipes for weight loss!


Posting great keto-friendly recipes is one of my favorite things to do!

As focused as I am on the Keto Reboot, I wanted to make a helpful guide on WHAT TO EAT once the Reboot is over.

…And I wanted to post some amazing recipes, which you’ll see all over the rest of my website. 🙂

Want to see me MAKING this stuff, so you can get inspired to do the same? I’ve got some great cooking videos over on my Youtube channel.


Keto Diet for WOMEN! Why Women on the Go Need Keto

Is there a different “keto diet for women”?

Not exactly, but since each woman has her own life and needs, and is probably reallllly busy, I want to talk about ketosis, specifically with my ladies out there!

…If someone asked you, “who does keto,” do you picture a man? Why?? You shouldn’t, because not only is keto for us ladies too, but it makes us look incredible!

The problem is, we’re busy and on-the-go all the time. This leads to undereating, overeating or stress eating, and it can be hard to find a balance that allows for a full schedule and a healthy lifestyle.

That is where the high-fat, low-carb diet can fill the void…Keto!


What is Ketosis?

Ketosis is a state the body enters when you limit the intake of carbohydrates (low-carb) and increase the consumption of healthy fats (high fat). When your body lacks glucose that comes from carbohydrates to burn for energy, your body goes searching for an alternative fuel source and starts to burn excess fat.

By introducing a high-fat, low-carb diet, a.k.a. the keto diet for women, you can stay in control, feel satiated, and keep your metabolism up without the need for six meals a day, lugging around protein-rich foods, or being tied to an eating schedule. It’s a great way for women to lose the fat and feel good, with a much easier plan to follow.

Another tool to help you reach this state is exogenous ketones…


What are ketones?

When your body breaks down fat for energy, it produces a substance called ketones. By adding exogenous ketones as a supplement to your diet, you can put your body in a state of ketosis faster and easier.

Exogeneous ketones are a powder supplement that will make it easier to maintain a high-fat, low-carb lifestyle without being hungry and feeling tied to a strict regimen. A keto diet for women has other benefits outside of just fat loss. Since your body knows you are doing good things for it when ketones are present, other areas start to respond as well. Ketones have been shown to increase mental clarity, energy, and control while reducing appetite. They are another tool to make your life easier and staying healthy!!


Become a Keto Kween!

We know you’re busy, girl…but my diet guides, workout plans, fasting Keto Reboot, and all the tutorials I give you about my lifestyle are designed to be as QUICK AND EASY as possible!

I know you’re not just going to take my word for it, and I don’t blame you, you’re a smart lady! So if you want to see an example meal in action, the keto diet for women, and absolutely delicious/easy-peasy to make…

Check out my cooking video to see how it all comes together!!

Why Consuming Exogenous Ketones is Worth It!

Exogenous ketones are my absolute go-to for ultimate health and energy…Do you take them?

Because, athletes sure do!

Exogenous ketones consumption among athletes continues to rise in 2018! A ketogenic diet has become the pinnacle of meal planning for many athletes.

Just as a refresher: keto = high-fat dieting and eating roughly fifty grams or less of carbohydrates per day. This is the same as eating only two slices of bread or a cup of rice.


What are Ketones?

Ketones are produced in the liver. They are small amounts of fat that amass from intense fat metabolism. This occurs when the levels of carbs are exceptionally low in the cells.

To increase the level of ketones in your body cells and tissues, do these two things!!

  • Begin a fasting diet for a set number of days
  • Begin a ketogenic diet (I mean, duh)

As long as you are not taking medications and are not diabetic, doing this will 100% (actually, way more than that) boost the ketones in your cells.


Why Should You Try a Keto Diet, and Take Exogenous Ketones?

If you are a professional marathoner or do high-performance exercises, you may wonder why keto would ever be right for you…Carbs = energy, right?


Being on keto = re-fueled body without the need to eat more carbs when running or racing.

Second, this diet reduces your chances of developing stomach issues like bloating, which you DEFINITELY GET when you eat carbohydrates during training…

Your body can rely less on the carbs stored in your liver and muscles (glycogen) and more on the carbs you consume in the form of drinks and edibles.


Are Exogenous Ketones a Super Fuel??

(Yes!) Let me break down a couple studies for you…

The first study shows that BHB can generate more energy per breath of air than you can on a diet.

Cyclists were given a 3D form of BHB (links a precursor with acetoacetate ketone molecules. Basically, it’s similar to exogenous ketones!)…Half of this drink was consumed before exercise and the rest during exercise.

The cyclists who consumed the ester drink didn’t experience gut issues while exercising!! At all! For some of us, that is just so huge!

The BHB ester also improved the cyclists’ performance over a one hour ride. So, basically, exogenous ketones = a big ol’ YES!


Starting on a Ketogenic Diet

Eating a diet that’s low in carbs and high in fat doesn’t always start smoothly for some people during their intense training sessions.

You’re gonna endure the SENSATIONS of hunger and irritability, but they’re just that, sensations.

Over time a short time, however, the body adapts to the diet, and a person leads a normal life.

Exogenous ketones will help you even more with getting your ketone levels up and thus adapting to the keto diet more quickly!

The main products on the market now are labeled “salts” of BHB, and this refers to calcium, sodium, and potassium —all related to the BHB ketone molecule. There’s also an ester called ketone pro-nutrient, as an alternative kind of BHB.  In this case, the BHB is not connected to a salt molecule; it is linked with a precursor of another ketone and ketones are released during digestion.

BHB salts are readily available to everyone, but should be taken in moderation to avoid abdominal pain. Digestive distress is a slight concern if you decide to take ketone supplements containing MCTs (Medium Chain Triglycerides), as is a common additive in ketone supplements.

That’d be no good, but with my ketones and my diet plan, you don’t have to worry about over-consumption.

So go buy some keto sticks or strips, and meet me back here when you’re ready to get those levels up!

Want the Best Keto Reboot Results? Then Do THIS After the Reboot!

If you want to see Keto Reboot results, you have to keep putting the work in, even after the Reboot is done…

The fast lasts 60 hours of the month…But what about the OTHER hours of your life?

Getting the obvious out of the way, you don’t want to make any eating or exercise “mistakes” that would undo all the hard work you did to reboot your system. 

No pressure, but you probably don’t want to undo any of that awesomeness, right?

But don’t worry, I’ve got the secret to not only keeping those Keto Reboot results…but ENHANCING them even more!


Keep Taking Your Ketones

Okay, so maybe you knew I was going to say that…but I really want to emphasize it!

If you’ve forgotten what ketones do, other than maintaining the ketogenic state, and being used for energy…they also help you burn fat, reset metabolism and blood sugar, AND utilize muscle glycogen better!

And, what does better muscle glycogen mean? Exactly what you’re hoping for: more muscle building for even BETTER Keto Reboot results!

One study showed that adding raspberry ketones to lab rats’ fat cells increased fatty acid metabolism!

The cells were in a test tube, so the rats weren’t actually eating anything, or else I would have recommended they try KETO//OS Max Raspberry Lemonade!

You’d have to not be human to not like raz lemonade…oh, wait…


Anyway, the fat cells also produced more of a hormone that thin people always have more of than overweight people do, so that’s a good sign in favor of taking your exogenous ketones all month long!

Take a Look at My Plate

Well there’s just an empty space…(Phil Collins, “Against All Odds”) But what should be on your plate all month long after the Reboot, in order to get the best Keto Reboot results?

You’re going to want it to be about half veggies, half meat with healthy fats and oils.

Here are three easy examples: salmon, bell peppers and onions, and eggs…chili with cheese (loads of veggies mixed into the ground beef)…rainbow chard with sausage…feel free to liberally add coconut oil and butter to just about everything, and don’t forget the avocado, either!

So, if you look at your plate, and you’re pretty confident that it’s half meat and half veggies, along with your saturated fats (and, anything with omega-3s is a bonus) you can rest easy knowing that not only are you keeping your Keto Reboot results, but you’re also burning even more fat and lowering your risk for disease even more than by simply doing the reboot.


Water You Doing?

You’ll want to look at your glass of water with dinner, too. How much water should you be drinking per day to flush out toxins and maintain your body’s equilibrium? Well, take your weight and divide by 16. That’s how many glasses of water to drink EVERY DAY.

So, easiest example, if you weigh 160 lbs, divide by 16,  and you need to drink 10 glasses of water every day. Bonus: drinking water is really good for brain function too, because…well…dehydration makes your brain shrink! #truestory


BUT, I don’t want you to be motivated by fear of, “what if I don’t do everything right”?

To maximize your Keto Reboot results, follow these tips, but also don’t forgo that weekend carb splurge going out with your girlfriends!

Sure, you should “be on your best behavior” after the Keto Reboot to truly boost the results…but also, the Reboot itself is designed to cleanse your system and undo the damage of any unhealthy choices, without having to commit to a full-time “keto diet”!

So you can live your life, while also using MY tips to get the most mileage out of your Reboot!

So, Need An Effective Workout Plan to Build Muscle?

Have you been searching and searching for an effective workout plan to build muscle…and finding nothing??

If you’re familiar with my HFLC meal plan, and especially if you’re already jumpstarting your metabolism, you may be wondering,

How should I exercise?

My advice is to combine cardio workouts and strength training exercises three to four times a week.

And remember, if you build more muscle, your metabolism improves too…!

The Crazy “Fear”…

There is a common belief that when women start to lift weights, they develop bulky muscles. Big, masculine muscles on women are feared by some people…(Pssh…)

The surprising truth, however, is that woman grow lean muscles. Someone who understands exercise physiology can attest to this fact! Getting really big is actually difficult for guys, even though they produce more testosterone than women…

So DON’T be afraid of strength training, or of my effective workout plan to build muscle and achieve a well-toned body.

From the easier stuff like using low-resistance exercise bands, to more difficult stuff like using sliders on your feet to do burpees, comprehensive full body strength training routine. The content featured in the guides will give you enough help and confidence to keep exercising in the right way!! Want to know more? Well, keep on reading!


Why Can’t Women Develop Muscles Like Men?

As hinted earlier, males have more testosterone than women. This male hormone is associated with vitality and strength. It encourages massive muscle growth in men. However, men have to keep their levels high to attain their optimal muscle growth. This is why many take supplements and some turn to steroids. If it’s this hard for a man to gain muscle, how much harder will it be for the woman? Ladies produce ten to thirty times less testosterone than men.

Although you can build more muscle tissue, you cannot end up looking like a male bodybuilder. Instead, you will look tight, firm, fit and sexy!!

Importance of Building Muscle

  • Muscle Is Heavier Than Fat

Even if you see the number on the scale, and you think you’re getting heavier at first, know that your body fat level is dropping and that you’re really excelling with my effective workout plan to build muscle!

Muscles tend to create a well-toned body shape. Fat, on the other hand, makes you look fleshy. That’s why we greatly recommend strength training to women who want to successfully follow this meal plan.

  • Muscle Burns More Calories

Whether you are active or asleep, your muscles will naturally burn calories. According to research, every kilogram of your muscle is capable of burning seventy to one hundred calories each day.

That should convince you to start lifting weights…

  • Weight Lifting Improves Bone Strength

Women are at a higher risk of getting osteoporosis as they grow older. This is a disease that is caused by low bone density and porous bones. Those with this disease are in danger of fractures that can be so serious. As a result, weightlifting is going to do more than just burning calories. It may as well boost your bone density and strength. As your muscles grow, your bones will increase their density in response.


Muscles are actively repairing and rebuilding themselves even when we are inactive.

To facilitate that muscle repair, you need protein in all your meals. The human body is only able to make 12 amino acids on its own, but you need 20. You need to get the rest from food, and what contains high amounts of essential amino acids?? Protein!

Protein is crucial because it boosts muscle growth! Protein = amino acids that act as the building blocks of the muscle tissue! It repairs, builds and maintain healthy muscles. Since heavy lifting puts a lot of strain on the muscles, you have to help their muscles recover faster after exercise. Taking a rest is fine, but it’s not enough. Eating within thirty minutes after you’re done with your effective workout plan to build muscle speeds up your muscle recovery.

Strength Training Essential Equipment

Instructor Taking Exercise Class At Gym

To practice my body strength training routine, you need some basic equipment! Basically all gyms will have these items readily available, but they can be purchased for home use as well.

They are:

  • Dumbbell Sets

Maybe you have these already. However, we would suggest having them at three separate weight levels. This will help you swap the weights through the different exercises we have for you.

  • Medicine Ball

These can be found in different weights and it makes a versatile exercise tool.

  • Stability Ball

This ball is suitable for ab workouts, stability workouts and stretching exercises. It can be used together with weights!

Note: how to pick your stability ball

To choose your stability ball in the right size, consider your height first. If your height is under 4’6” a 12” stability ball is the right size for you. Anyone with a height range of 5’1” to 5’7” requires a 22” stability ball.  A person whose height is 5’8” to 6’2” requires a stability ball of 26”.

  • Kettlebells

Kettlebells can be light or heavy and they’re so versatile when it comes to the full-body workouts you can do with them.

  • Jump Rope

This is a very important item for those who can exercise at home. Ideal for intense cardio workouts!

  • Yoga Mat

Have you tried doing yoga without a mat? Trust me…you want the cushioning and comfort.

  • Advanced Exercise Tools, Like:


  • Weight Bench
  • Barbells
  • Heart Rate Monitor
  • TRX straps

Optional Tools

If you prefer doing exercises at home, the following are more things you can include…Not mandatory though!!

  • Resistance Bands

These are multi-purpose workout tools. They are powerful essentials, if you want to easily and quickly build lean muscles. They can also be used when doing other workouts. They should only be $15 and they’ll be worth their weight in gold since you should be using them multiple times a week!!

  • Foam Rollers

Soothe painful muscles.

Hints for Success!

  1. Schedule

I totally get that you have a busy life and things can get in the way. My effective workout plan to build muscle is totally developed with that in mind! The first thing is to come up with a workout routine that makes sense…This can help you plan ahead. At the back of your mind, you will know when you have to be back at home or at the gym to work out. A regular schedule will help you avoid skipping workouts!

  1. Friends

Exercising alone can make you the victim of boredom and lack of motivation. You can achieve more if you have a partner! He or she could keep you accountable so you are not skipping your workouts, and motivate you to work harder every day of the week.

  1. Practice

If you have never exercised with weights, your first time will feel WEIRD!!

Same goes if you haven’t exercised your body for several weeks now…

If you’re rusty, practice your workouts without weights. Once you learn the moves, incorporate the weights and see how it goes. Besides getting used to the routine, this trick could protect you from an injury!

  1. Modify

Speaking of avoiding injury…What if your body isn’t adequately flexible for an exercise? In order to squat all the way down, you will need to attempt the exercise some more to improve your mobility and flexibility. Our objective is to teach you how you can exercise your body without injuring it.

An effective workout plan to build muscle can only be effective if it’s individualized and that’s what I strive for so that you’re not trying to do stuff you can’t do!! You’re my client and that is super important to me!

If you can stay safe, and make progress, it’s good enough!

Why Free Weights are Vital

Whether you exercise at home or at the gym, one thing will determine your success…free weights.

They trigger better results than bigger machines because they work out your stabilizer muscles at the same time. These are small muscles that surround the larger muscles. They should be reinforced and strengthened to do their work: support your whole body, improve your movements and increase your balance.

If you’re a beginning, you might be afraid you’re not in good enough shape to handle free weights.


Our book has tips on how to use free weights without any risk of injuring yourself!

To do a balanced workout, you still need machines. They’ll guide you in the movements you do and help you track your progress. In other words, you’ll know when to increase the weight you are lifting…The only thing the machines will NOT do is to stabilize your stabilizer muscles the way free weights do!

Getting Rid of Fat Faster

My workout plan combines both cardio (steady state and HITT) and strength training. This is the only thing you need to get faster results!

(Well, that and the meal plan that comes with my jumpstart your metabolism, 5-day experience!!)

  • Cardio Workouts

We’ll start out with the shorter cardio workouts. Cardio exercises let you warm up. In other words, they get your body ready and let your muscles to stretch more freely when you start lifting weights. We offer short cardio exercises that last for five to fifteen minutes!

  • Strength Training Workouts

A good session should last between thirty and forty-five minutes. It’s the best way to lose extra calories that are turned into fat deposits. As you gain muscle mass, it will become easier to lose weight!

  • HIIT Cardio

Weight lifting is sooo important! When you get stronger and more muscular, you burn fat easily. Along with lifting weights, I think it’s necessary to do some HIIT exercises (High Intensity Interval Training).

HIIT training is designed to happen for fifteen to thirty minutes and I’ve explained it in detail in my guide!

Note: Work out in this order: short cardio exercises, strength training and HIIT cardio exercises. Don’t try to do HIIT workouts before you lift weights because a lot of energy will be spent. Then you will be too tired to lift weights!!

So…Why Bother to Exercise Your Whole Body?

Overall, my main goal with my workout routines is to give FULL-BODY RESULTS. My videos show you how to exercise EACH PART of your body. This will help you gain even results rather than lose weight on just one area.

That’s “spot reduction,” but, sorry, that doesn’t work! Another problem with “spot reduction” is that trying can exhaust your muscles. But when you alternate major muscle groups all over the week, you’re giving your muscles enough time to rest and rebuild. Yay!

I already emphasized the reasons why strength training is ideal. It means you gain more muscle, which your body needs to burn more calories and reduce fat in all areas.

Ideally, workouts should focus on your major muscle groups: chest, legs and back. In the process of working these muscles, you’ll also exercise your smaller ones: biceps, triceps, calves and shoulders. And even though I do emphasize having the right equipment, you really barely need any equipment and you can do these exercises from literally ANYWHERE, even a hotel room!

Your muscles need to work together to EXECUTE a lot of the harder exercises and that’s exactly what I’m here to train you to do!


Are you ready?? And did you enjoy any of my videos, or feel motivated to start getting REAL RESULTS from your workouts, your diet, or both?

Well then, check out even more of my workouts, my discussions on keto with medical professionals, my words/philosophies of affirmation and encouragement, and more, on my Youtube channel!

How Long Should I Fast? What’s the BEST Fasting Schedule?

New to Intermittent Fasting? If you haven’t picked an IF plan yet you may be wondering, “How long should I fast?”

My go-to answer in the past was, it depends on your own body chemistry…

One person’s biggest insulin drop (lower insulin = better fasting results!) may occur at a different time than another person’s…

Everyone’s metabolism is slightly different, so while everyone can benefit from IF, the best schedule and eating window varies from person to person…

At least, that’s what I thought!!

But then I saw a study from the 90s that still makes a lot of sense today, showing that you can get a lot of benefits from fasting at least 18 – 24 hours.

I know, all you 16:8 fans are probably saying, come on!!

Let me explain the reasoning with a bit of science!

So, first off, what does being in a ‘fasted state” mean in science-speak? It means:

  1. Your stomach isn’t breaking down food, which means no glucose in the stomach, which means blood glucose drops.
  2. Because your blood glucose is low, your insulin level drops.
  3. Your body wants to maintain balanced blood glucose, so it uses stored glucose, glycogen…remember in my last blog post I talked about exercising to get the glycogen out of your muscles!
  4. Once the glycogen is gone, fat is burned for fuel instead, and you’re in the fasted state!

As you probably already knew, this happens 8 – 12 hours after you’re done eating.

Exactly how many hours it takes to be fasted varies a bit from person to person, and also depending on what you ate (high-carb = longer!).

So, how long should I fast??

Here’s where it gets interesting…You’d think the 16:8 schedule is good enough, because you’re in the fasted state for a few good hours!

But, the problem is, your insulin levels are still too high to experience mass fat breakdown!

One IMPORTANT component of the fasted state that a lot of people don’t know about is, the effectiveness of the fat loss and cell autophagy depends quite a bit on your insulin level…which KEEPS DECREASING the longer you fast!

So, when you’ve fasted for 16 hours (and been in the state for 4 hours) your insulin is still higher than it could be…it will continue to get lower the longer you go…

And that lower insulin means that your fast will burn fat!!

(Within reason, of course. If you look at the chart from the study, you’ll see that if you try to go much longer than my 60-hour fast, your insulin starts to spike back up again. Not a good move!)

If you’re asking “How long should I fast”…

The answer is still up to you! Whether you’re a fan of the 5:2 diet, fasting two days a week, or you want to expand or contract your eating window.

I say, trial and error is your friend, and then go with whatever makes you feel great! That is the end goal, after all, and it’s easy to lose sight of that when you’re thinking about maximizing health, performance, results…

So, I don’t want you to get obsessed here. But I think it’s so, so worth mentioning that being in a fasted state for longer reduces your insulin levels, which directly causes fat loss and cell autophagy to be more efficient.

And, of course, it’s not just about reaching peak fasted-state awesomeness, but also just…y’know…being in the fasted state is good for you! 

For that reason alone, 16:8 is great, but 18:6 or 20:24 is just a little bit better.

That’s my NEW go-to answer for “how long should I fast”!

There’s no better feeling than finding a way to improve on your IF…finding a way to improve even more on something already great you’re doing for your body!

Hey Babe, What’s Your “Type”? Keto Diet Types, I Mean…

Did you know there are many keto diet types?

Yup, there’s a lot of sub-types of the keto diet! As you dive down keep into ketosis, and into keto culture, you’ll want to know more about SKD vs. TKD vs. CKD, a subject that the keto community is pretty divided on!

Don’t worry, I’ll explain those acronyms soon!!


Which of the Keto Diet Types is Right for You?

Making the decision to go on a diet is easy, but choosing the diet that’s BEST for you is more challenging.

To prepare yourself for success, find a plan that is effective, aligns with your personal fitness goals and is achievable within your individual lifestyle.

Maybe you’ve already done some research and know you’re interested in keto…

And sure, a diet that lets you eat bacon with your breakfast sounds great, but not all ketogenic diets follow the same meal plan. The term “ketogenic” refers to a nutritional plan that is high in fat and low in carbs.

Starting with that basic principle, a few variations of the diet have been developed to fit different lifestyles. Which one’s for you? Well, let’s find out!


Your Keto Options

SKD – Standard Keto Diet

The majority of people just starting off will follow the most common of the keto diet types: the standard ketogenic diet, or SKD.

On this plan, you’ll stick to a fairly strict dietary regimen with high-fat content and very few carbs. The actual number of carbs that can be consumed will depend on the individual, but 30-50 g per day is typically considered to be low-carb.

Who should use an SKD?

In general, this type of keto diet is designed for burning off stored fat and losing weight. This makes it appealing to lots of people, from the severely overweight, to those who just want to be healthy and shed a few extra pounds.

An SKD is not for those who participate in highly intense exercise on a regular basis, like serious bodybuilders. But if you’re like the average person, i.e. moderately active, a standard keto diet may be a perfect fit for you! Congrats!!


TKD – Targeted Keto Diet

On a TKD, you follow a high-fat, low-carb diet the majority of the time. The difference is that you’ll allow yourself a few more carbs just before and after exercising.

The goal here is to have just enough carbs to fuel your workout sufficiently, but not enough to throw your body out of ketosis. Typically around 25 g of healthy carbohydrates both pre- and post- workout is enough to boost your energy and help build a moderate amount of muscle.

The exact amount varies depending on the individual, but on a TKD, you have to be cautious with your carb intake. If you fail to use the extra carbohydrates, you’ll risk the leftover carbs being stored as fat.

Who should use a TKD?

The targeted keto diet is a middle ground between SKD and the more intense CKD. If you exercise regularly, and you’re looking to gain muscle, a TKD may be a good choice. You can reap the fat burning benefits of ketosis while providing your body with the extra energy it needs for more strenuous activity!!

Some individuals who have successfully been on an SKD for an extended period of time may eventually make the switch to a TKD…

If you’ve reached your initial weight loss goals, and find yourself becoming more serious about exercising, the TKD could give you the extra fuel that you need.

Also, checking out my YouTube channel and my workouts page are good places to start if you’re gonna become an exercising fiend!


CKD – Cyclical Keto Diet

The term “cyclical keto diet” comes from the cycle of high and low carbs you follow on this type of keto diet. Typically, on a CKD, you’ll stick with the standard high-fat, low carb routine during the week and load up heavily on carbs on the weekend.

The timeframe can vary slightly with shorter or longer cycles, but a weekly schedule is usually the most convenient to follow.

Who should use a CKD?

As far as ketogenic diets are concerned, a CKD isn’t where most people should start!

A cyclical keto diet is only for those who are on the advanced side of the fitness spectrum and regularly take part in intense workouts. CKDs have become increasingly popular among bodybuilders, for its ability to improve fat metabolism while avoiding loss of muscle.

If you’re considering this type of diet, you should be confident that you are firmly in the serious athlete category!!

If you’re not using up every last bit of carbohydrates that you pack in during the carb load phase, they’ll be stored as fat, and you certainly won’t see the results you were wanting. 😉

When deciding which of the keto diet types to follow, it’s important to be honest with yourself about where your fitness level is now, what your goals are for the future, and, just plain, what works for you without taking over your life!

So whether you’re trying to bulk up for your next big competition, trying to get the most out of your time at the gym, or simply aiming to get rid of that belly bulge, there is a keto diet that is right for you!

Need a Jumpstart on your Keto journey? Click here!

My Ultimate, Free Keto Cheat Sheet!

Welcome to Keto OS: The Basics! This is my super-comprehensive, complete keto cheat sheet. Are you ready?

So, What is Ketosis?

Think of the body as a hybrid car that can burn electricity or gasoline for fuel. Our bodies are designed to use two different fuel sources: it can burn sugar (glucose) or fat (ketones).

This is a natural adoption from long ago when humans would cycle through periods of abundant food and times of fasting with little food. The summer season would bring a bounty of food to our hunter gatherer ancestors and hence, they would put on body fat during this abundant time. Keep in mind, glucose is a key to fat storage.

Winter months would bring a much smaller supply of food requiring fasting and fat adaption. This required ketosis; the burning of fat for fuel.

Our bodies can only store a finite amount of glucose in liver and muscle tissues. Typically, this is about 2,000 calories. When you are a sugar burner, you need a constant source of fuel such as glucose that comes from carbs.

Our bodies are capable of storing large amounts of fat. For example, a 150 pound person with 10% body fat equates to over 60,000 calories of fat storage. This is what enabled our ancestors to endure long winters without starving. Today, we have an endless food supply constantly so most people never tap into their ketones, or n8tive fuel source.

Need a Jumpstart to get started on Keto? Click here!

The Keto OS Supplement

The “Ketone Operating System” and is a therapeutic ketone supplement. The supplement itself is comes in a powder form and is mixed with 8 ounces of water. Within 15-30 minutes, your body enters the state of ketosis that we are all striving to achieve.

Who is Keto OS for?

The Keto OS lifestyle and this keto cheat sheet is for anyone that is looking to improve their bodies, lives and performance. Whether you are looking to lose some excess fat, need to reduce bloat, or just want to feel more mentally focused and clear, the Keto OS lifestyle will guide you in that direction. There are a wide range of benefits that can come along with being in a ketogenic state.. trust me..  all you have to do is Google benefits of ketogenic diet bit and you’ll see a long list!

In the mean time… here’s  what to Expect with Keto OS

When taking Keto OS, all the benefits of the supplement are open to you. The effects of Keto OS happen with 15-30 minutes of taking the supplement. There are very few side effects of Keto OS. When you move to a ketogenic diet, the body is making some changes. This can lead to a slight diuretic effect. This is a short-term change that will adjust as your body gets used to the new diet and a higher water intake.

For those new to Keto OS, digestive distress can occur initially as the body is not used to the introduction of the ketones. The best way to avoid this is to work up to a full dose of the product. As you increase your fat intake in the diet, any digestive distress should subside in a short timeframe.

It is important to understand that Keto OS can provide you with benefits without ever changing your diet. The more you adopt the keto lifestyle, the more benefits you will see, but the supplement does provide you with benefits without any other lifestyle changes.

The n8tive Zone

For those that are interested in taking the ketogenic lifestyle a step further to gain the added benefits of Keto OS, there are many different options for you. First, it is important to understand the n8tive state and how ketones work in the body.

The n8tive Fuel Source

It has been found that our bodies thrive when living off of fat (ketones) for fuel. Our muscles will reject glucose in favor of ketones when ketone levels in the blood are high enough. Our brains thrive on ketones and your mental clarity, cognition, and memory skyrocket.

Ketosis is defined as a blood ketone level of 0.5 to approximately 6.0. A range below about 1.0 and we do not see the benefits of ketosis. Above a ketone range of about 3.0, we do not see any added benefits.

When it comes to ketones, a level at approximately 3.0 more is not better. However, by raising your ketones between 0.5 to 3.0, we see huge benefits.

8 Key Benefits of Ketosis

  1. Reduced hunger and cravings
  2. Surge in energy
  3. Improved moods
  4. Sharper mental clarity and focus
  5. Fat loss and improvement in body composition
  6. Autoimmune disease healing and prevention
  7. Skin improvements such as softer, more supple skin or elimination of rashes/eczema
  8. Lower inflammation which can improve chronic pain, lower heart disease risk, and cancer risks

Need a Jumpstart to get started on Keto? Click here!

Achieving the n8tive Zone

When it comes to developing a lifestyle that keeps your body in the n8tive zone, there are 8 steps to follow. These are a few steps that are going to dramatically improve your results when taking Keto OS.

  1. Take Keto OS with your first meal or before a workout

If you are practicing intermittent fasting, wait to take Keto OS until right before your first meal.  If needing an extra boost of energy before an intense workout, take Keto OS 60 minutes before the workout.

  1. Reduce your carbohydrate intake

You need to eliminate sugars in your diet as well as reduce your carbohydrate intake, especially all grains. Grains set off an inflammatory response in your body and reduce your level of ketones.

  1. Increase your fat intake

Fat is your source of fuel. Eat lots of healthy fats, but look for stable saturated fats. Avoid omega-6 all together and limit the intake of poly-unsaturated fats.  This means no vegetable oil, margarine, etc.  Rely on lots of coconut oil, butter, lard, beef tallow, etc.

  1. Reduce your caloric intake and begin intermittent fasting

Eat all of your food during the day in a 6-hour window of time and nothing outside of that timeframe.

  1. Drink more water

You need to drink half of your body weight in ounces of water per day. The more you drink, the better.

  1. Add salt and electrolytes to your diet

Your body releases much of the salt (and associated water) that it holds onto with higher carbohydrate diets so you need to add extra. This means you need to add salt to food, eat high potassium foods like avocado, coriander, parsley, almonds, spinach, Swiss cheese. These all have more potassium per gram than a banana without the added sugar.  Supplements are also a good option.

  1. Eat the last meal of the day at least 3 hours before bed, and get at least 8 hours of sleep

Eating too close to bedtime interferes with natural human growth hormone production in the body that occurs during sleep. This can stall weight loss.

  1. Move more!!

You will experience a surge in energy so use it in your workouts. If the gym is not for you, park on far side of parking lot, walk the dog, little movements add up over the day.

Need a Jumpstart to get started on Keto? Click here!

The Keto OS Life!!

In a natural state, our bodies take two to four weeks, or more, to turn on this switch from burning sugar to burning fat for fuel.  The switch only occurs when carbs are restricted to 30 grams per day or fewer for most people.

This is where Keto OS changes the game. By supplementing with exogenous ketones, we can make the switch happen faster and start using ketones for fuel within minutes. Talk about a keto cheat sheet, huh?

You will see ketone levels in the blood rise within 60 minutes of taking Keto OS.

For those that feel ready to adopt bigger changes in their lifestyles, there are some steps and guidelines that will help you to make those changes over time. You don’t want to shock your body or your lifestyle all at once so it is best to take time and make changes one step at a time.

Types of Ketones in the Body

There are three types of ketones in the body. Acetate, acetoacetate and beta-hydroxybutryate (BHB).

When you have excess carbohydrate intake, after your body’s muscle and liver storage is filled, your body takes the extra glucose from carbohydrates and stores them in fat cells, which is the function of insulin. Excess ketones on the other hand, cannot be store back into fat and are excreted through the urine or breath.

These ketones change over time as your state of ketosis changes and requires testing that can be done in a few different ways. There are benefits and downsides to each type of testing, as well.

Testing for Ketone Levels

  1. Urine test strips

If your body has been in ketosis for a while, you will see a reduction in acetoacetate. Muscles begin to use acetoacetate and turn it into Beta-Hydroxybutryate for fuel, so less is present in urine. Urine strips are only able to test for acetoacetate.

The benefit is that this is a cheap way to test.

The downsides are:

  • They are not very accurate in showing level of blood ketones
  • Typically, they are skewed results because of your level of hydration
  • They will decrease as the body is more keto-adapted as they only test acetoacetate
  1. Ketonix breath analyzer

Acetone is typically a ketone waste product that is present whenever ketones are present. However, this is a not direct correlation to blood ketones (BHB).

The benefits are:

  • There are no ongoing costs as it is about $100 for a device with not test strips required
  • This method allows for testing as many times a day as you like without added cost
  • Being very accurate at testing Acetone levels

The downsides include:

  • Not correlating well to blood ketones (BHB)
  • Alcohol consumption skewing the results
  • Drinking lots of water can effect results
  1. Blood test strips

These test strips test for beta- hydroxybutryate (BHB), which is what your body uses for fuel.

The benefits are:

  • This tests the ketone body (BHB) that your body uses
  • It’s the most accurate test of level of measurement for ketosis
  • Optimal range is one to five (two to five is great for fat loss)

Downsides include:

  • Test strips are very expensive at $2 or more per strip
  • Finger pricking for blood is needed

The Keto Cheat Sheet STEPS!

Step 1: Add Keto OS to Your Daily Routine

Just adding Keto OS to your diet while making no other changes to your lifestyle can provide benefits. There are both benefits and downsides to doing this without other changes in your lifestyle.

Benefits include:

  • Regulation and lowering of blood sugar
  • Reduce appetite by running more efficiently on fewer calories
  • Cognitive improvements that include focus and mental clarity
  • Inflammation reduction
  • Some fat loss due to a decreases in calories and increases in water and electrolytes
  • It’s all achievable with two servings per day or more of Keto OS to stay in ketosis

Without going any further into the Keto Life, you won’t see big weight loss right away. Your body still has to do something with glucose (carbohydrates) you are ingesting, so it gets stored as fat.

You won’t see autoimmune disease improvements and overall health improvements of a ketogenic lifestyle without more lifestyle adjustments.

Without eliminating sugars and grains, you won’t see big improvements in auto-immune and other inflammation related health issues.

It is not likely you will realize your body’s full potential regarding:

  • Large energy improvements
  • Mood, focus, memory improvements
  • Autoimmune disease healing
  • Skin health
  • Reduction in inflammation that leads to cancer, heart disease,
  • Alzheimer’s risk, etc.

For those that are ready for a bigger leap into the Keto Life to see more changes, it is time to adopt a n8tive way of life.

Step 2: Adopt the n8tive Way of Life

Once you have added Keto OS to your life, it is important to move towards the n8tive lifestyle. To begin, it is important to eliminate added sugar from foods and processed carbohydrates from your diet.


  • Do not take in more than 50 grams of carbohydrates per day
  • Increase your fat intake to account for 60% to 70% of your daily caloric intake. To calculate the number of calories are coming from fat, 1 gram of fat equals 9 calories.
  • Avoid foods with added sugars
  • Avoid starchy vegetables like root vegetables, potatoes, corn, etc.
  • Reduce your calorie intake

There are benefits and downsides to only going to this point as well.

The benefits of adopting the n8tive lifestyle are:

  • Blood sugar becomes regulated, even if your blood sugar is low
  • Noticeable reductions in appetite
  • Noticeable improvements in cognition, focus, and mental clarity
  • Large reduction in inflammation that leads to improvements in auto-immune and other inflammatory diseases like IBS or acid reflux
  • Steady fat loss week over week
  • It only requires one to two servings of Keto OS to stay in this state

By not moving forward, you will see big improvements in energy and moods, but won’t be realized until deep n8tive level of energy.

There are noticeable improvements, but it can be better!!

Your body will not stay in ketosis state on its own without getting further into the n8tive state and blood sugars levels and inflammation reduction will not be as strong as it will be later in the n8tive state. There will be fat loss but you may not be able to reach all of your goals.

Step 3: Join the Keto Life in a Completely n8tive State

In this phase, you will need less Keto OS to stay in a ketogenic state. You will move to half a dose in the morning and half a dose in the afternoon. You are still going to keep your carbohydrate levels under 30 grams.

A new component is to moderate your protein levels to keep it to 0.7 times your lean body mass. As an example, if you weigh 175 pounds with a body fat percentage of 25%, then your lean mass is equal to 175 pounds times 100 minus 25% (175*0.75). This equals 131. Take 131 times 0.7 to keep the protein level where it should be (131*0.7), equaling 91. This means that you should keep your protein to 91 grams per day.

One benefit of staying in the n8tive state includes increases in metabolism. If you are weight training, you will want to add 1 extra packet of Keto OS to your diet before an intense workout.

Another element is intermittent fasting. You want to be sure to eat all of your food in a 6 hour window during the day. Do not deviate and eat outside that window.

Need a Jumpstart to get started on Keto? Click here!

Example Day for the Average Person

Fast Period (Upon Waking):

Exercise in a fasted state, to increase your fat burning potential. Only take Keto OS before workout if you have a more intense workout.

30-60 minutes before first meal: 


  • Keto OS (1/2 to 1 dose)
  • Bifido Bacteria Probiotic
  • L-Glutamine (great for after workout to help with muscle repair)

Break Your Fast:

2 eggs cooked 2 tablespoons of oil or extra bacon fat with 2 strips of bacon


Vitamin K2

Vitamin D3 if your levels are low or seasonal in winter


Snack (if needed):

Keto Fudge (recipe)

End of Eating Window:

This is the last food before starting fast and it should be 6-9 hours after you broke your fast and at least 3 hours before bed

Paleo Chimichangas (recipe)

1 hour Before Bed:

Take 800mg of magnesium glycinate

Then, get at least 8 hours of restful sleep!!

Keto OS for the Average Person Vs. the Athlete!

When it comes to athletes, the demands are much different. You’ll want to stick to a stricter diet!

To fully engage in the ketogenic lifestyle, and truly improve your athletic performance level, take a good look at the different types of keto diets. When used alongside Keto OS, these will put your body in the best state possible!

Standard Ketogenic Diet (SKD)

This diet provides you with the ability to lose stored fat while protecting lean muscle mass. One of the biggest problems with rapid weight loss in other diets is that you lose fat, but muscle as well. With the SKD, your body starts to convert the food you eat into ketones that is used as your body’s fuels source. You begin burning ketones over carbohydrates and sugar. This keeps the blood sugar levels stable in the body. Spikes in blood sugar are responsible for increased cravings, overeating, and low energy levels. By keeping the blood sugar stable, you are able to control your cravings and the portions you eat.

The key to the SKD is switching to a high fat, low carbohydrate, moderate protein balance in your diet.

SKD is not a diet that will make huge strides in muscle gain for athletes. It is designed to help shed excess fat. This diet is also not designed to “carb reload”. This can be hard for some to cut out carbohydrates completely so it is alright to add a high carb day once or twice per month if needed.

Other Supplements to Use

Fat can be hard to digest so there are some supplements to add in addition to Keto OS to help with your performance.

  • Protease S
  • Protease SP
  • Lactase
  • Lipase

Targeted Ketogenic Diet (TKD)

This diet works best for those athletes that engage in high-intensity workouts, like sprints, or those bodybuilders achieving aesthetics. This is because with high-intensity workouts, you need a carbohydrate based diet for fast burning before the workout or race. Some bodybuilders are not comfortable or able to switch to a completely low/no carbohydrate diet so this option may be better for those people. The TKD is great for performance maintenance and has proven to some lean muscle mass.


The carbohydrates in the TKD are used for a specific purpose in your life. You are going to want to introduce these carbohydrates at very specific times in relation to your performance, typically 30 minutes prior to a workout.

One of the best ways to do this is to combine branched chain amino acids (BCAA), protein, and liquid carbohydrates. This is going to get amino acids in the body quickly to help with muscle repair whereas eating protein may not be enough. A good rule of thumb for calculating the appropriate level of carbohydrates is 1.1 grams of carbohydrates per pound of bodyweight right after a workout.

You also want to be careful with how much fat you ingest immediately after a workout. It is best to wait about two hours before a keto-based meal.

Cyclical Ketogenic Diet (CKD)

This diet is for two different types of people: the finely tuned athlete and the average person who wants more carbohydrates in their diet. You must be very much in touch with your body and its needs. On the flip side, the average person that wants to be able to introduce carbohydrates on a weekly basis.

The idea behind the CKD is to fluctuate your glycogen levels to allow for the high carbohydrate impact. The benefit of the CKD is to keep you lean while allowing slow muscle gains – even large muscle gains over time.

For the Average Person

One day per week, you’ll want to add between 300 and 600 grams of carbohydrates to your diet. However, these need to be low on the glycemic index. These foods include:

  • Barley
  • Long grain, brown rice
  • Rolled oats
  • Lentils
  • Beans

For the Athlete

You might need to incorporate high carbohydrate days one or two times per week. These can be split between a very high day (600 grams) and a lower day (300 grams). You want to make sure these are slow burning carbohydrates and be focused around high-intensity or heavy lifting workout days.

While these single days of carbohydrate laden meals will technically take you out of ketosis, you are still in a ketogenic state the rest of the week so you still maintain that balance and the benefits of a ketogenic lifestyle.

You will still want to incorporate your Keto OS on these higher carbohydrate days.

Example Day for the Athlete

Fast Period (Upon Waking):

Mix together:

  • Glass of cold water
  • 5g L-Carnitine
  • 10g L-Glutamine
  • 1 tablespoon of apple cider vinegar
  • 1 tablespoon of lemon juice
  • 1 teaspoon cinnamon

Take 1 scoop of Keto OS

Take supplements:

  • Saw Palmetto
  • Magnesium
  • Zinc
  • Flaxseed Oil
  • Krill Oil with Xanthium
  • Milk Thistle

Exercise in fasted state for 1 to 1.5 hours.

30-60 minutes before first meal: 


  • Keto OS (1/2 to 1 dose)
  • Bifido Bacteria Probiotic
  • L-Glutamine (great for after workout to help with muscle repair)

Break Your Fast and Eating Window:

Meal 1:


  • 3 whole eggs, 3 yolks
  • 100g asparagus
  • 30g smoked salmon
  • Salt and pepper to taste
  • All cooked in 25g coconut oil

Meal 2 and 3:

150g smoked salmon

1 half of an avocado

Squeeze of lemon

Peppermint tea

Meal 4:

200G grass-fed beef fried in coconut oil until browned

Add herbs and spices, salt & pepper

Dollop 1 large tablespoon of tomato paste

Peppermint or chamomile tea

End of Eating Window:

This is the last food before starting fast and it should be 6-9 hours after you broke your fast and at least 3 hours before bed

Few strawberries with 2 teaspoons of almond or peanut butter


  • Magnesium
  • Evening Primrose Oil

Get at least 8 hours of restful sleep.

Now that you’ve finished the guide, do you need a Jumpstart to get started on Keto? Click here!

Last…More Recipes, Yum!!

Keto Fudge (recipe)

Ingredients:1 cup coconut oil, soft yet still solid¼ cup full fat coconut milk¼ cup organic cocoa powder¼ c. Swerve confectioners (or a drop of stevia glycerite)1 tsp vanilla extract½ tsp almond extract½ tsp Celtic sea salt


  1. Place the coconut oil and coconut milk a medium sized bowl and mix with a hand mixer on high for 6 minutes or until well combined and glossy
  2. Place the remaining ingredients in the bowl and stir on low speed until the cocoa is combined.
  3. Increase speed and mix until everything is well combined then taste the fudge and adjust to desired sweetness
  4. Place a sheet of parchment or wax paper along the inside of a loaf pan
  5. Place the loaf pan in the freezer for at least 15 minutes, until just set
  6. Use the edges of the parchment to pull the fudge out of the pan
  7. Place on a cutting board and remove the parchment paper
  8. Use a sharp knife to cut the fudge into squares
  9. Store in an airtight container in the freezer


12 Servings172 calories

19.6g fat

0.4g protein

1.3g carbs

(97% fat, 0.9% protein, 2.1% carbs)

Paleo Chimichangas (recipe)

Ingredients:1 pound ground chorizo sausage¼ teaspoon fine ground sea saltDash ground cuminDash chili powder1 cup coconut oil, divided1 cup diced yellow onions16 large slices prosciutto (from the deli counter)1 cup shredded Monterey jack cheese (12 ounces)

For garnish:1 cup salsaSour creamFresh cilantro leaves


  1. Season chorizo with the salt, cumin, and chili powder
  2. Heat ½ tablespoon oil in a large skillet over medium heat and cook the chorizo until done, about 5 minutes until cooked through and no longer pink
  3. Break it into pieces as you fry it then set it aside on a plate to cool
  4. Place the onion in the same skillet you used to cook the chorizo and cook, while stirring, for 4 to 5 minutes, until caramelized and very golden brown
  5. Remove the onion from the skillet and set aside
  6. Preheat the rest of the coconut oil in a deep cast iron skillet to 350°F
  7. To assemble, lay a slice of prosciutto on a plate
  8. Sprinkle 1 tablespoon of the shredded cheese down the middle, followed by 1 tablespoon of cooked chorizo, then top the chorizo with 1 tablespoon of the caramelized onions
  9. Roll it up tightly and place it seam side down
  10. Repeat with the rest of the “tortillas”
  11. Test the oil temperature to make sure it is hot enough by placing the tip of a chimichanga in the oil. If it sizzles, it is ready; if it doesn’t heat for another minute to re-test
  12. Place chimichangas in the skillet 3 at a time
  13. Cook for 1-2 minutes on each side, until golden brown
  14. Remove from skillet with a slotted spoon
  15. Set on paper towel to drain
  16. Place on serving platter and serve with enchilada sauce, a dollop of sour cream, salsa and cilantro


Per 1 Chimichanga368 calories

31.3g fat

19.9g protein

2.1g carbs(76.5% fat, 21.3% protein, 2.2% carbs)


Andros, Pete. “Using the Keto Diet Effectively for Health & Performance.” THEMANCANCOOK. N.p., 29 Aug. 2015. Web. 17 Sept. 2015. <>.

Emmerich, Maria. “Intermittent Fasting.” Maria Mind Body Health. Maria Emmerich, 08 May 2014. Web. 17 Sept. 2015. <>.


Need a Jumpstart to get started on Keto? Click here!

During the REBOOT…What’s My Workout Plan?

On your Keto Reboot…you might be wondering if you need a different workout plan than usual.

Good question, and the answer is YES!

Resetting your metabolism, and letting fasting work its magic, is so fantastic on its own. But what about your workouts?

Well, I’ve made it as easy as possible for my tribe, with workout guides and video tutorials like these on my YouTube channel, where you can see the workout plan I follow while fasted!

When fasting, the key thing to remember about working out, if you want to maximize the effects of your fast  … you want to get into the zone that’s called glycogen depletion.  Get rid of all the stored sugar and fat!

As you’re fasting you already have less glycogen in your liver. So how do you get rid of the rest of it? Do some light workouts that exercise all your major muscle groups, because glycogen gets stored in your muscles too!

You want to break it out of there and burn it all up, so you can start burning fat instead! If you’ve worked with me before, you probably remember my “fridge” analogy:

Glycogen in your body, is like having food in the fridge, easy quick source of fuel to grab. But fasting allows us to “empty out the fridge” so we have to tap into the “reserves” in the “freezer” the fat stores.

We fast for health reasons and also use fat as fuel… and burn it! And we also work out while fasting, with glycogen depletion being our main goal.

So, what’s the workout plan?

Well, first of all, you don’t need to work out “too hard” while fasted, it’s more about warming up all the muscles, doing higher reps and lighter exercises, to really get the glycogen out of our liver and muscles.

In the fasted workout video I linked to above, I have some awesome reboot-modified cardio/strength/flexibility workout suggestions too!

So here’s the PLAN:

Work each major muscle group, about 3 – 4 rounds of 20 reps. See if you can complete a set in 30 seconds, then rest 30 seconds, rinse and repeat! Here’s a few TIPS to help you through:

  • Squats – make sure you’re pulling your knees outwards and that when you’re coming back up, you’re putting your weight on your heels. Also, be sure that your knees and your toes are parallel.

Let’s say you have bad knees and continuous squats aren’t something you can do, modify them by sitting on a chair, and as you stand up, squeeze your thighs and glutes. Just do as many of these as you can!

Okay, now that’s quads and hamstrings done, and plus squats speed up the muscle-building anabolic process.

That means you’re actually targeting your whole body when you do squats. Woo hoo!

  • Resistance bands – now we’re targeting your shoulders. Stand on the band with your feet together, and lift the band until your arms are straight out. Again, this is all about speed, and try to do as many of them as you can in 30 seconds! For your back, bands are one of the best way to really hone in on those lats and traps! Try some bent-over rows, where you bend at the waist, keeping back straight and hips back, and then pull the band up to your hips.

You can also do rows by wrapping your band around something. Or, lay on the ground on your back, with your head closest to the object you wrapped your band around. Now, put your arms up, grab those handles, and pull down!

Way to work your lats, shoulders, and arms!

  • Pushups – I know, I know! But, pushups are one of the simplest, most effective ways to build your chest. If you aren’t a fan, just think of how rewarding it will be to start off only being able to do modified pushups:
    • (How to do modified pushups: against a wall with your feet a few feet away from the wall, against a table or other incline with your elbows tucked in close)
    • (Or, the classic “knee” pushups!)

…to being able to modify your pushups to make them harder

    • (Keep your hands together on the ground and making a triangle symbol, instead of keeping them shoulder-width apart.)
    • (Or, explosive pushups, where you use your momentum to briefly lift your hands off the ground!!)

So now that you’ve got your back, chest, shoulders, hamstrings, quads, and glutes ALL covered, and especially because you’ll be in an anabolic state promoting muscle growth, glycogen should be quickly moving out of your muscles and forcing your body to burn fat for fuel!

Want more info on getting your body into the fat-burning state? CLICK HERE!  

I wish you the best of luck warming up all your major muscle groups.

That type of workout plan is the absolute best way to maximize the effects of the Reboot!