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Table of Contents

Introduction: Fit for Life

Part One: Creating a Metabolic Advantage

Chapter One: Metabolic Crash Course

Chapter Two: What is Ketosis

Chapter Three: Why Go On a Ketogenic Diet

Part Two: Getting the Knowledge

Chapter One: How to Get Into Ketosis

Chapter Two: How to Know If You’re In Ketosis

Chapter Three: Exogenous Ketones – How To

Part Three: Theory Into Practice

Chapter One: It Starts With the Gut

Chapter Two: Keto Shopping List

Chapter Three: New Ketogenic Habits

Chapter Four: Supplementation

Part Four: KETO FIT

Chapter One: Training Principles

Chapter Two: Workout Program

Chapter Three: Sleep Well

Part Five: How to Eat Carbs on Keto

Chapter One: Once You Go Keto

Chapter Two: The Cyclical Ketogenic Diet

Chapter Three: The Targeted Ketogenic Diet

Chapter Four: How to Eat Carbs on Keto

Chapter Five: Intermittent Fasting and Feasting

Part Six: Keto Fit Cookbook

Chapter One: Breakfast of Champions

Chapter Two: Dinner is Served

Chapter Three: Dessert Time

Chapter Four: Snacking is Bad

Chapter Five: Glycemic Cookbook

Chapter Six: The 30-Day Meal Plan

Bonus Chapter: How to Drink Coffee Like a Strategic MotherF#%ka

BONUSES

Conclusion: Fit for Life

About the Author

References

Introduction:

Fit for Life

I had just finished another amazing workout at the gym - heavy weights, tons of

energy, rapid speed and excellent muscle tone – and I felt invincible. It was one of

those moments when your body is completely exhausted from training but you’re in

total bliss and more vigorous than before.

Then it dawned on me – everything that I’d researched, read, experimented with and

applied into my lifestyle had proven to be as effective as expected. It worked…

What I’m talking about is the ketogenic diet. By you reading this, you’ve probably

heard of it already. Oh…it’s that keto thing.

Enter KETO

Before I ever heard of ketosis, I was following the standard health and fitness advice

• Eat small meals frequently throughout the day, otherwise your metabolism is

going to crash

• Avoid fat at all costs because you’ll get heart disease

• You should have protein pre-, intra- and post-workout to avoid muscle loss

• Every time you skip a meal you can say bye-bye to all your hard work at the

gym

• Carbohydrates are the way to go because your muscles and brain can’t do

without them

It worked great for some time, but only until it didn’t – until I couldn’t decrease my

calories any lower and out-exercise the constant hormonal backlash of consuming

high amounts of carbohydrates

One thing that has served me the best in my life so far is the Socratic doctrine of “I

know nothing”. That’s something I’m constantly trying to emphasize in all of my

content creation, coaching advice and it’s fundamental to this program as well.

Because I’m maintaining the position that I’m just a student, I’m forced to constantly

challenge my beliefs and challenge my behavior.

Life is a huge self-experimentation and what works for me may not work for you.

Our individual quirkiness and pre-dispositions make it impossible to give everyone

a one-size fits all solution, as is tried by the dietary recommendations of the

government.

Nevertheless, I believe the ketogenic diet or at least some variation of it fits the

category of an optimal human diet quite nicely.

The thing is that our ancestors never ate the same things year-round.

• They didn’t have access to fruit from the tropics at winter-time in the Northern

climate as is possible thanks to supermarkets

• They didn’t get to sit down for a nice cup of coffee and cereal every morning

while reading the newspaper

• They didn’t have a guaranteed dinner waiting for them in the evening

• They didn’t get to skip a workout because of being tired

Instead, they followed a very chaotic pattern of feasting and fasting

• They ate carbohydrates seasonally

• They foraged different types of herbs, seeds, vegetables and other compounds

• They were in ketosis for the majority of time

• They had to be physically active daily to gather or hunt their food

That’s the essence of The KETO FIT Program as well

It’s supposed to teach you the ways of eating and movement that our hunter-gatherer

ancestors would’ve experienced.

Not because I have the insatiable desire to become a caveman and live in the forests

once again, but to simply fit the primal blueprint of our physiology with modern

environment of today.

But first, let me introduce myself as well. My name is Siim Land – I’m a holistic

health practitioner, a content creator, an author, a self-experimenting biohacker and

a high performance coach. In essence, I’m the ultimate creative force of my life,

taking massive action towards living to my full potential while having fun and

empowering others at the same time.

The ketogenic diet found its way into my repertoire in May 2015 and I’ve been in

ketosis – at least in some degree – for nearly 3 years. My expertise stems from

constant research, rigorous self-experimentation, disciplined training and

consistency.

I began to really work out in high school when I was 17. Before that I had been semi-

fit thanks to doing some pull-ups and push-ups in my backyard. Prior to enrolling to

the military, I started taking my fitness a lot more seriously which led me on a path

of Body Mind Empowerment – becoming stronger, more adept, sharper and better

in my physical as well as mental performance.

When I published my book Keto Bodybuilding, I had been doing keto for a year and

had successfully seen great results in my training, cognition, wellbeing and health.

I’ve tried many styles of exercise and nutrition, starting with bodybuilding, CrossFit,

gymnastics and ending with paleo, carb cycling and the targeted ketogenic diet. All

of these topics are covered in this program.

KETO FIT is a manual – a blueprint – and a protocol for working out however you

like on a low carbohydrate diet. It can truly be applied to achieve any fitness goals

once you learn the principles and go through some of your own experiments.

By combining keto and this type of exercise, I’ve managed to improve my physical

abilities by building purely lean muscle with virtually zero fat gain; enhanced my

cognitive performance by making myself mentally sharper and focused; and made

myself have an abundance of energy all day every day no matter the time or place.

To be honest, I feel Superhuman because I can do what others can’t do and say that

I’m not capable of doing.

Here’s What You Will Get from KETO FIT:

• Make yourself healthy again

• Improve your biomarkers

• Reverse some of the medical conditions you might have

• Prevent or battle diabetes

• Protect yourself against cancer, tumors and other diseases

• Increase your longevity and life-span

• Burn as much fat as you want

• Heal your gut and repair your hormones

• Start building some lean muscle

• Give yourself an abundance of energy

• Always feel satiated and amazing

• Not feel deprived of food or essential nutrients

• Eat delicious food until you’re satisfied

A lot of what’s written here is highly controversial amongst mainstream health and

fitness advice.

• First of all, the villainizing of fat and constant eating has led the majority of

the population to becoming obese and diseased.

• Secondly, low carb advocates have also fallen into the same trap of blaming

it all on carbohydrates.

Fortunately, you’ve found this book and can easily empower your physiology to a

much more powerful and efficient state. In my opinion, the metabolically flexible

ketogenic diet is the Holy Grail of high performance, longevity and well-being.

KETO Carb Cycle is Structured as Follows:

• In Part One, I’m going to teach you the fundamentals of metabolism and

nutritional ketosis. It’s the part where we’re going to delve into how it works

on purely the physiological side. Some of the chapters talk about why you

should go on a ketogenic diet.

• Part Two is about the HOW – how to get into ketosis, how to know whether

or not you’re in and how to use exogenous ketones.

• Part Three takes everything what you’ve learned and puts it all together – it’s

about starting keto and implementing carb refeeds. I’m going to tell you what

changes you should make and what are the best foods to buy on a ketogenic

diet. Because I not only want to empower your physiology but your

psychology as well, I’ll give you some advice on creating new ketogenic

habits. In addition, there’s a chapter for supplementation.

• Part Four is KETO FIT where we shift from nutrition to working out. I’ll give

you the fundamental training principles and best exercises, starting with the

lower body and ending with conditioning. You’ll get a 5-week workout

program you can repeat indefinitely so you can sleep well about it.

• Part Five is a bit of a mystery as we’ll talk about how to eat carbs on the

ketogenic diet. I’ll tell you why it’s a good idea and how to do it with either

the targeted or cyclical ketogenic diet. There’s also information about

intermittent fasting.

• Part Six Lastly, the Keto Fit Cookbook. We’ll cover breakfast, dinner, dessert

and snacking for the ketogenic periods and also some healthy and delicious

meals for the refeeds. What’s more, you’ll get a 30-day ketogenic meal plan,

telling you exactly what to eat in what amounts.

• As a bonus, you get to know How to Drink Coffee like a Strategic

MotherF#%ka and receive a ton of extras about improving your health.

• Additional BONUSES include a chapter of EXTRAS with information about

training and nutrition hacks for becoming even more keto fit.

The core essence of this program is that you’ll become an incredibly efficient at your

own bioenergetics production and capable of being the Superhuman you know you

can be.

Let the Cycle Begin!

Siim

Part One

Creating a Metabolic Advantage

This part is structured as follows:

• Chapter One – Metabolic Crash Course

o What are Calories and How Many Should You Consume

o Most Important Hormones

o Fat Storage and Loss Explained

o Why ‘Eat Less and Move More’ Doesn’t Work

• Chapter Two – What is Ketosis

o Indigenous Ketogenic Societies

o Is Ketosis Safe

• Chapter Three – Why Go on a Ketogenic Diet

o Ketosis for Health

o Athletes Going Against the Grain

o Keto Smart

o Why Fructose Isn’t Good

o Keto Sleep

• Chapter Four – Return of the Carbohydrate Paradigm Shift

o The Dark Side of Keto

o The Importance of Lean Muscle Mass

o Do You Need Carbs?

o All That Work for Nothing?

o Keto Adaptation VS Nutritional Ketosis

• Chapter Five – The Standard Cyclical Ketogenic Diet

o Different CKD-s

o How the Keto Carb Cycle Works

o The Dark Side of the SCKD

• Chapter Six – Who Should Do the Cyclical Ketogenic Diet

o Questions You Need to Ask Yourself

o How to Workout on Keto

There’s a ton of value I’m giving you already, but don’t worry, there’s more to come

in the subsequent parts. This is just the beginning, so let us begin.

Chapter One

Metabolic Crash Course

The reason why 80% of diets fail is that the people don’t learn from their mistakes.

They have no clue about what causes their obesity and what to do about it.

Instead of getting to the root cause of their condition - which is their ignorance - they

are focusing on the symptoms – their poor body composition and medical condition.

This makes it too easy to fall into the trap of starting to blame the society, their

ancestral “fat” genes or lack of willpower.

Simply telling you what to eat won’t give you the solution to your problems. You’ll

do great for a while – you’ll lose some weight and even regain some of your lost

vigor. However, it will only work until it doesn’t. When that happens, you’ll be

dumbstruck, trying to figure out what went wrong. You then give up all hope and

return to your old habits.

Rather than fixing symptoms, I would prefer going to the root cause of the issue,

which is ignorance about optimal nutrition and healthy living. That’s why I’m going

to give you a brief metabolic crash course about the most relevant and essential

definitions and principles that you need to understand.

Don’t worry, I’m not going to get too in over our heads and will keep it as easy to

comprehend as possible. As Einstein put it: “Everything should be made as simple

as possible, but not simpler.” I could explain this to a child, but there needs to be

some input from your part as well. This is invaluable knowledge of life, especially

in our modern environment, and should be taught at schools.

Let’s Start from Ground Zero

• Calories. A calorie is a unit of energy that produce heat. In the context of

nutrition, they are a measure of the amount of energy in food and liquids.

Within the body, they’re used as fuel to produce the necessary energy we need

to survive. By burning off what we consume we provide ourselves with a

source of power that allows us to function. There is a certain amount of

calories any given organism needs, which is dependent of how much heat has

to be produced for maintenance.

The first law of thermodynamics states that: “the change in internal energy of a

system is equal to the heat added to the system minus the work done by the system.”

What it says is that weight loss or gain is controlled by the inner energy balance. The

body will always try to maintain an inner state of equilibrium called ‘homeostasis.’

Calories in versus calories out determine body composition. Basically, you can eat

whatever you want and lose fat, as long as you stay at a negative energy balance.

However, weight loss doesn’t necessarily equal fat loss. Nutrition influences our

hormones, which have a much more profound impact on our health and longevity.

You don’t want to damage your organs or waste valuable muscle tissue in the

process. Looking good on the outside does not mean that everything is well on the

inside.

How Many Calories Should You Eat?

Well, it would depend on your total daily energy expenditure (TDEE). This includes

your basal metabolic rate (BMR) and activity levels.

Use these simple formulas to calculate your basal metabolic rate (BMR). This is the

number which we would have to consume by doing nothing – simply breathing and

lying in bed.

• Imperial system.

o Women: BMR=655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in

inches ) - ( 4.7 x age in years )

o Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches

) - ( 6.8 x age in year )

• Metric system.

o Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm )

- ( 4.7 x age in years )

o Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - (

6.8 x age in years )

What adds onto it are our activity levels - how much we move around, how often

and at what intensity. That’s why an athlete needs more calories than a sedentary

person would because they’re constantly using energy. Don’t start basing your daily

intake on step-counters or what Fitbit watches tell you. Instead, start paying more

attention to how much you’re eating and see how it influences your weight.

Make your adjustments according to your current physique goals. If you want to gain

muscle, then add a small surplus of about 200-500 calories. To lose fat, eat less,

about a 500 calorie deficit.

You would need to pay attention to calories only during the initial adaptation

period when your body is still getting used to its new fuel source. However, you

should still educate yourself about the caloric values and macronutrient proportions

of all foods. This way you’ll know what effect food has on you and can base your

intake exactly on what you need or desire.

Buy an ordinary food scale and start tracking your food intake for about a week or

two. This will help you understand how many calories and in what proportions

you’re consuming. It’s necessary for you to remember the approximate values of

those numbers so that you could always optimize your intake by heart.

Use the online app called MyFitnessPal to log your food intake. It’s free and super

easy to use.

After a while, you don’t have to pay any more attention to this. You’ll know it by

heart and can easily guesstimate how much energy is packed in all foods. It’s like a

superpower – cyclops sight. We should all have this knowledge about nutrition.

Moving on.

• Metabolism. The word comes from Greek and means “change” which in the

context of our body is the transformation of cells, digestion and transportation

of nutrients. Basically, the furnace of our organism which governs energy

transmission and usage. It’s divided into catabolism, breakdown of tissue, and

anabolism, building up. Throughout the day we’re constantly moving between

the two. After we eat, we begin to use that food for growth and repair. Once a

few hours have passed, or while sleeping, we begin to rely on our own storage

and use that for fuel.

Calories, however, are not all equal and are divided into 3 macronutrients

which make up the nutritional quality of any given food.

• Proteins and amino acids. These are the building blocks of our organism.

They are the structural framework of all cells that give them form. Our

muscles, skin, hair, nails, organs, bones are all made out of protein. Amino

acids are necessary for cellular energy metabolism and anabolic tissue repair

and enhancement. The richest sources of protein are meat, eggs, fish but it can

also be found in nuts, seeds and to a much lesser degree in vegetables, legumes

and beans. In 1 gram of protein there are 4 calories.

• Lipids and fats. They are also known as triglycerides which are 3 long chains

of fatty acids. Their function is to govern metabolic, hormonal and structural

processes. They are divided into saturated, monounsaturated, polyunsaturated

and trans fats, which depends on the amount of bonding of the carbon atoms

in the chain. Some of them are essential - such as omega-3’s and omega-6’s -

because they cannot be synthesized within the body itself. In food, the purest

sources of only fats are all types of oils, butter, lard, ghee etc. but they can

also be found in nuts, cheese, heavy cream, meat, eggs and fish. If our energy

balance is positive, we will convert these nutrients into triglycerides and store

them in our adipose tissue, or, in more earthly terms, our body fat. Once in the

negative, we take those same lipids and use them for energy. In 1 gram of fat

there are 9 calories.

• Carbohydrates. The main energy source of the body which are basically

sugars. Their role is to fuel our activities and they can be stored within the

body as glycogen, in the liver 100-150 grams worth and in the muscle cells

for up to 500 grams. They’re divided into galactose (milk sugars), fructose

(fruit, such as apples, grapes, oranges etc.) and glucose (mainly starchy

vegetables, tubers, like potatoes, and grains, such as wheat and rice).

Consumption of carbohydrates influences our blood sugar and depends upon

the glycemic index/load of a given food. If there isn’t not much fiber content

or other macronutrients to slow down the digestion, then simple sugars will

raise blood sugar quite rapidly. Fiber is the indigestible part of a plant that

passes through our gut mostly intact. It’s beneficial for digestion and feeds the

good gut microbiome. In 1 gram of carbohydrates there are 4 calories.

• Micronutrients. What governs the macros are the vitamins, minerals and

enzymes of any given food. They’re equally as important for overall health

and wellbeing. Calories in calories out is mainly responsible for body

composition but for high end performance we want to get as much actual

benefits from what we eat as possible. Nutrient dense food will give us more

energy and yield better results. Because our body can’t produce

micronutrients by itself, they need to be derived from diet. Unfortunately, not

all food is equal in terms of micronutrient ratios. For us to function like a well-

oiled machine and get the most bang for our buck, we need to either eat quality

food or supplement our deficiencies about which I will talk about in the

coming chapters.

The Most Important Hormones

There are also some very important hormones that we need to know about.

• Insulin is the key hormone when it comes to the storage and distribution of

nutrients within the body. If it’s elevated, then we are more prone to store the

food we eat whether into fat or muscle cells. When it’s low we start to rely

more on our own adipose tissue for fuel. Insulin gets released by the pancreas

in response to the rise of blood sugar and tries to bring it back to normal to

prevent hyperglycemia (too high blood sugar levels) or hypoglycemia (too

low). It’s most significantly caused by the consumption of high-glycemic

carbohydrates, very little by protein or fibrous vegetables and not at all by fat.

In the case of insulin sensitivity, we’re quite efficient with regulating this

hormone and don’t need a lot to shuttle nutrients into our cells. If we’re

resistant, however, we can’t bring it back down and we’ll have constantly

elevated levels of it, which can lead to obesity, diabetes and cardiovascular

disease.

• Leptin regulates the feeling of satiety and hunger. Its role is to signal our brain

to eat to prevent starvation. However, if we’re resistant to it then the lines of

communication will be cut short and our mind will never get the information

that the body has received enough calories. In that case, your body is satisfied

but your brain is still starving and keeps on craving for more food. It usually

goes hand in hand with insulin resistance, as they both are caused by the

consumption of simple carbohydrates and sugar with a lot of fat at the same

time.

• Ghrelin is the hormone that creates hunger in the first place. It gets released

when our stomach is empty, indicating that it wants to eat something.

• Glucagon is the counterpart of insulin and also gets produced by the pancreas.

It gets released when the concentration of glucose in the blood stream gets too

low. The liver then starts to convert stored glycogen into glucose and increase

fatty acid utilization.

• Serotonin is a neurotransmitter primarily found in the gastrointestinal tract

and the central nervous system (CNS) of animals. It’s also considered to be

the relaxation hormone which contributes to the feeling of well-being and

happiness. Proteins contain an amino acid called tryptophan that gets

converted into serotonin in the brain. Carbohydrates can also release

serotonin.

• Human growth hormone (HGH) stimulates growth and cell development

within the body. Its role is to produce and regenerate the organism’s tissue

and has anabolic effects because it raises the concentration of glucose and free

fatty acids in the blood stream. Children have a lot of growth hormone because

they’re constantly growing. For adults, HGH increases muscle building and

fat burning. It’s the Holy Grail Hormone of longevity, high end performance

and excellent body composition.

• Insulin-like growth factor (IGF-1) is a hormone that plays a crucial part in

childhood growth and also has anabolic effects in adults as well. It’s one of

the most effective natural activators of pathways responsible for cellular

growth and an inhibitor of cellular death. IGF-1 is closely connected with

HGH. The release of HGH into the blood stream by the anterior pituitary gland

also stimulates the liver to produce IGF-1 which causes systemic growth in

almost every cell in the body, especially muscle, cartilage, bone, liver, kidney,

nerves, skin and lungs. It can also nerve cell growth and development.

Currently research is not clear about whether or not IGF-1 signaling is

positively or negatively associated with aging and cancer. Over-expression

may lead to cancer but on the other hand natural enhanced actions of HGH

and IGF-1 are effective ways of establishing an anabolic state, supporting the

immune system.

• Testosterone (T-Force) is associated with masculine behavior but it’s also

found in women as well. This is yet another anabolic hormone that enhances

muscle building, increases strength and torches fat burning, but it also has

some cognitive benefits. Too low levels of testosterone will decrease

reproductive functions, cause fat storage and increase risk of cardiovascular

disease. The best T-boosters are heavy resistance training, high intensity

interval training (HIIT), dietary fat intake and proper sleep. Maintaining a

straight posture and not slumping over will also release testosterone because

of the powerful feeling and confidence we get. The connection between our

physiology and psychology is especially clear here. Our mind can affect the

body’s biochemistry and vice versa.

• Cortisol, also known as the main stress and “fight or flight” hormone, controls

our energy in strenuous circumstances. It’s the counterpart of testosterone.

Evolutionarily, its role is to enable us to survive in situations of life and death.

It gets elevated when we would have to run away from a lion, fight off a pack

of wolves, while drowning or chasing after dinner. As a result, glycogen and

norepinephrine get released into the blood stream to provide more energy for

the muscles. The body perceives every type of stress response as the same and

sitting in traffic, being nervous about public speaking, exercising hard or

arguing with someone release as much cortisol as fighting a tiger would.

Occasional short spikes of stress are necessary and can be beneficial as it

conditions us to handle difficult situations – a phenomenon called ‘hormesis,’

which we will be talking about in a later chapter. If cortisol remains elevated

for too long, then anabolism and catabolism get out of balance, leading to

decreased levels of testosterone and excessive breakdown of tissue.

• Norepinephrine (NE) or noradrenaline (NA) functions in the brain as a

hormone and neurotransmitter. Outside of the brain, norepinephrine gets

released into the blood stream by the adrenal glands. This is supposed to help

the body mobilize itself into action during fight or flight situations. It

promotes arousal, alertness, vigilance, enhances focus and increases heart

rate. As glucose gets released, more blood will also flow into skeletal muscle.

However, this happens at the expense of reducing blood flow to the

gastrointestinal track – once you go into fight or flight your digestion stops.

These hormones get released within us in response to the food we eat, what we do,

our current condition, degree of sensitivity to them and also the time of the day

(circadian rhythms). This means that we’re totally in control of our own biology and

can influence how they affect us and when.

Fat Storage and Loss

How do we store fat? Or a much better question would be to ask, why do we get fat

in the first place?

In an evolutionarily unforgiving environment i.e. the savannah it was essential for

early humans (any living organism really) to have a solution for surviving times of

scarcity. Being such energy dependent creatures as we are, simply flipping it and

starving to death, when we run out of food, would not benefit our chances at natural

selection. Instead of wasting away, our body has developed a complex set of

mechanisms that allow it to maintain its functioning and actually increase the rate of

it.

You might think that it would be so much better if we didn’t get fat – everyone would

simply look like fitness models and we wouldn’t have to think about eating.

However, that is yet another attempt to apply a quick-fix solution.

We need to store fat so that we would have a back-up supply when ‘sh#t hits the fan’

(SHTF). What’s more important, simply carrying around pounds of extra calories

with us is useless, even detrimental, if the body doesn’t know how to convert it back

into energy. That’s why it’s so important to practice intermittent fasting and keto

even in a society where food is abundant.

Fat Storage 101

Lipogenesis is the process by which acetyl-CoA (a molecule that partakes in

metabolizing calories) gets converted to fatty acids. Our adipose tissue stores fat in

the form of triglycerides into ‘adipocytes’ (fat cells). What it basically means is that,

if you’re eating above your needed caloric balance, then food molecules (whether

that be carbs, fat or protein) need to be converted into triglycerides before they can

be stored in the adipose tissue. Our carbohydrate stores are limited to our liver and

muscle glycogen (100-150 grams + 300-500 grams); and we can’t store protein

endogenously; but our fat stores are potentially limitless.

Carbohydrate Metabolism

Glucose is a simple sugar and the most important carbohydrate molecule that is

metabolized by almost all living organisms. If you digest glucose the energy from it

gets stored temporarily within cells in the form of ATP. To burn it off, you need to

have aerobic respiration, which requires oxygen consumption.

Carbohydrates are chemically divided into 2 types: complex and simple. Simple

carbs consist of single or double sugar units and are your quickly absorbable sugars

that raise blood glucose and insulin rapidly. Complex carbs simply have three or

more sugar units linked in a chain and take longer to digest.

It’s believed that eating complex carbs instead of simple sugars is better for health

and help to maintain more stable blood glucose levels.

However, there have been many studies showing that both sugars and starch produce

an unpredictable range of glycemic and insulinemic responsesi. Some studies

support sugars being more rapidly absorbable than starchesii, whereas there are

others that have found white bread, white rice and white potatoes to cause glycemic

responses similar to simple carbohydrates such as sucraloseiii.

What’s more, you rarely consume these foods individually without other

macronutrients. If you were to eat table sugar sprinkled over a bacon salad with olive

oil and fibrous vegetables, you’d elicit a much gradual and slower blood sugar

response than if you were to consume a drink of pure dextrose powder. Why would

you want to eat anything like that and the consequent implications on your

metabolism are a different story but the idea remains.

It doesn’t matter that much what you eat in terms of an individual food’s

macronutrients but the overall macronutrient ratios of the entire meal are more

relevant.

Therefore, classifying carbohydrates into simple and complex carbs is not very

useful because they take it out of context. The glycemic response is a lot more

important to achieving better health and any other goal. Using the glycemic index

and load chart will be a more accurate predictor of a carb’s effect on blood glucose.

How Fat Burning Takes Place

To melt fat off your body, you have to first “release” it. This happens by a process

called ‘lipolysis,’ which breaks down those very triglycerides we previously stored

into glycerol and free fatty acids (FFAs).

Lipolysis gets triggered by the following hormones: glucagon, norepinephrine,

ghrelin, growth hormone, testosterone, and cortisol.

Glucagon is the counterpart of insulin that rises when our blood sugar levels are low.

It makes the liver convert stored glycogen into glucose and increase FFA utilization.

Why Eat Less Move More Doesn’t Work

The reason is that, it’s based on a false idea about how our bodies work and use

calories. It looks at it as if all calories were equal in terms of nutritional value and

the way they get metabolized. This is the “calories in versus calories out” type of

approach that is completely false and could work only in our wildest dreams.

The real situation is this: our body uses two distinct ways to store energy in the body.

They are carbohydrates in the form of glycogen and triglycerides as body fat.

There’s also a huge difference between 100 calories from let’s say broccoli and 100

calories from a candy bar because they get metabolized differently.

Weight loss plateaus occur because of homeostasis - the body adapts to the new

conditions. If you maintain a reduced caloric intake for some time, then your

metabolism declines to match the reduced intake. As a result, you reach a new set

point of caloric balance and need to decrease it again to keep making progress.

The key hormone when it comes to body composition is insulin, which regulates

the storage and distribution of nutrients. If it’s constantly elevated, then we won’t be

able to burn fat and will actually be more prone to depositing it. That is why we

would want to keep it low for the majority of the day. If you want to lose fat, then

from a physiological perspective, it doesn’t make sense to eat high-carb meals

several times per day.

Insulin gets released in response to rising blood sugar levels so that it could bring it

down to normal. This happens most by consuming high amounts of carbohydrates,

very little by lean protein and not at all by fat.

High carb diets make ‘lipase’ - the enzyme involved in breaking down body fat -

almost completely inactive. By triggering insulin, you put a harsh stop to burning fat

for the rest of the day and possibly even the next one to come.

Therefore, the secret to melting off body fat is to keep insulin levels low and

restrict carbohydrate intake.

The ability to melt off fat is a unique skill to have and a very handy one in our toolkit.

It’s not about weight loss, but more like simply being an efficient fat burner. The

differentiating factor from burning sugar is that you’ll be using your own adipose

tissue to create energy and you’ll be making more of it.

What Happens When Glucose Runs Out

When your liver glycogen stores get depleted, you increase glucagon and lipolysis

by starting to produce more ketone bodies. After a while, you enter a state of

nutritional ketosis, in which your body uses fat for fuel, instead of glucose. This can

happen after fasting for 2-3 days or following a well-formulated ketogenic diet for

several weeks.

When in ketosis, you literally will be taking the cells from your own belly fat and

converting it into energy. For that to happen you would still need to be in a negative

energy balance, but this is so easy to induce on a ketogenic diet.

High carb low fat diets with not a lot of fiber can lead to leptin resistance. You can

eat copious amounts of sugar without even feeling like you’ve consumed anything.

It’s so easy to gorge yourself and not notice how much you’ve eaten. The signal that

you’ve received enough calories disappears into the void and gets silenced by your

subconscious mind whose motivations urge you to keep on eating. Now, eat a

tablespoon of salted butter or coconut oil and you won’t get any cravings

whatsoever. You’ll light up your taste buds but won’t enter this vicious cycle of

wanting more. Fat feeds your brain and keeps your body well-nourished.

Eating fat triggers a hormone called ‘cholecystokinin’ (CKK), which tells your body

you’re full. It gives the brain immense amounts of long lasting energy and keeps it

satiated.

Although I think that most people would benefit greatly from lowering their

carbohydrate intake at least to some degree, not everyone is interested in following

a ketogenic diet. That’s perfectly fine, as long as you still stick to a whole foods

based diet 80% of the time. However, by you picking up this book in particular,

you’re more than eager to try it out. That’s what we will turn to next, which is the

nitty-gritty of ketosis and what physiological effects it causes.

Chapter Takeaway:

• The first principle of energy balance and weight loss is “calories in vs calories

out.”

• However, a much more important factor is the hormonal and metabolic

response to what was eaten.

• Insulin is the most important hormone when it comes to maintaining a healthy

body composition.

• We would want to keep this highly anabolic hormone low for the majority of

the time.

Chapter Two

What is Ketosis

The human body is a complex system that can adapt to almost anything. It has found

a solution to solving the bioenergetics component of being self-sufficient and

resourceful. Ketosis is just that – an irreplaceable part of our biology that creates

endogenous (from within) energy.

In a nutshell, ketosis is a metabolic state, in which the body has shifted from

using glucose as the primary fuel source into supplying its energy demands with

ketone bodies.

This happens when the liver glycogen stores are depleted and a substitute is

necessary for the brain to maintain its functioning.

Both carbohydrates and fats can be used for the production of energy, but they’re

different in quality. However, in the presence of both, the body will always prefer

the former because sugar can be easily accessed and quickly absorbed. To get the

most out of the latter, there needs to be a period of keto-adaptation. The length of it

depends on how reliant you are of glucose and how well your body accepts this new

fuel source.

Ketosis is an altered, but still natural, metabolic state that occurs either over a

prolonged period of fasting or by restricting carbohydrate intake significantly,

usually up to less than 50 grams per day iv.

After an overnight’s fast already, our liver glycogen stores will be depleted and

Captain Liver starts to produce more ketone bodies. This, in return, will increase the

availability of fatty acids in the blood stream, which the body then begins to utilize

for the production of energy. It can be derived from both food and the adipose tissue.

This process is called ‘beta-oxidation’. When fat is broken down by the liver,

glycerol and fatty acid molecules are released. The fatty acid gets broken down even

more through ‘ketogenesis’ that produces a ketone body called ‘acetoacetate’. This

is then converted further into two other type of ketone bodies. (1) ‘Beta-

hydroxybutyrate’ (BHB), which is the preferred fuel source for the brain and (2)

‘acetone’, that can be metabolized into glucose, but is mainly excreted as waste.

When you’re running on glucose you go down the pathway of ‘glycolysis’ and create

‘pyruvate’. All of these molecules get burned inside the mitochondria and you can

get 25% more energy from using beta-hydroxybutyrate as fuel. In this scenario of

fat utilization, we’re taking the more efficient route that increases the density of our

cellular power plants.

Nutritional ketosis is not the same as ‘ketoacidosis’, which causes the pH levels in

the blood to drop and become acidic. This can result with a coma and eventually

death. Usually, the body manages to maintain the acidity of the blood within a

normal range despite the presence of ketones. Ketoacidosis occurs mostly with type-

1 diabetes and excessive alcohol consumption.

After the initial period of adaptation, the body’s biochemistry will be completely

altered. Approximately 75% of the energy used by the brain will be provided by

ketones and the liver will change its enzymes from dominantly digesting

carbohydrates to actually preferring fatv. Protein catabolism decreases significantly,

as fat stores are mobilized and the use of ketones increases. Muscle glycogen gets

used even less and the majority of our caloric demands will be derived from the

adipose tissue.

Nutritional ketosis is perfectly safe and a great metabolic state to be in. This process

is an adaptive response and completely normal. During periods of famine it will

enable us to survive and maintain our vitality. If the body doesn’t know how to use

its stored fat for fuel, it would perish, once it runs out of sugar.

Indigenous Ketogenic Societies

Over the course of history, most aboriginal tribes have subsisted solely on high fat

diets. In environments where there aren’t many plants to be found, people rely

primarily on meat.

The Innuit and Eskimos have lived off whale blubber, seal meat, salmon, cheese and

caribou for centuries. Fat is their most precious commodity, as it gives them the extra

calories they need to survive in such harsh climate. In fact, rent on land in some

places is paid with butter. Despite that high amount of saturated fat and cholesterol

in their diet, heart disease, diabetes and cancer were largely unknown during their

aboriginal era. Only after they came in contact with white man’s white refined

carbohydrates did other diseases of the civilization catch up with them and they got

obese.

The Masai tribe in Africa also follows a ketogenic diet. They’re pastoralists and

subsist mainly on their cattle, by eating their meat, drinking their unpasteurized milk

and raw blood. Masai warriors are definitely a lot healthier and fitter than the

majority of the people in our society.

Even in the Western world there are nations who eat a ton of fat. The Mediterranean

Diet is thought to be the healthiest of them all. It consists of mainly fish, olive oil,

cheese and vegetables. People from this region have less heart disease and better

blood markers. Researchers from the States figured that it had to do with the low

amount of saturated fat and cholesterol in their food. However, the Greek Orthodox

Church also preaches a lot of fasting, which has even more profound health benefits.

In fact, the more religious folk fast more than 200 days a year. This is the real cause

for their vitality. As this ancient healing practice gets less popular amongst young

people, disease begins to rise again because there are still a lot of refined grains and

carbohydrates in the diet, such as pasta, bread and pizza.

Maybe apart from the Innuit, no hunter-gatherer society was ketogenic year round.

During the winter there were naturally no plants or fruit and people thus ate the food

they had stored. In the spring and summer, however, carbohydrates were more

common and thus easier to obtain.

Foragers never say no to a meal and they gather everything that’s edible. They’re

not counting their macros or worrying about their blood ketones. When they killed

a mammoth it was a feast. Likewise, when they found a bee hive, they didn’t turn

down an opportunity to get a quick sugar rush. Because of their lifestyle, they were

able to maintain their ketogenic pathways whilst still consuming some sugars every

now and then.

So, cycling in and out of ketosis is a part of our aboriginal metabolism. Ergo, the

cyclical ketogenic diet can be thought of as the original human diet that happened

due to seasonality. But because, yet again, there has been an evolutionary mismatch

between us and our environment, we have access to tropical fruit year-round. Thus,

we need to create scenarios of carb and keto cycling ourselves. We’re on the right

track…

Is Ketosis Safe

One fear that some physicians have about the ketogenic diet is that it can’t sustain

healthy functioning of an organism. How will your body and brain survive if there

are no carbohydrates? Let me explain.

An essential nutrient is something that’s required for normal physiological

functioning and the survival of the organismvi. It cannot be synthesized by the body

and thus has to be obtained from a dietary source. Carbohydrates are non-essential,

unlike amino acids and fatty acids, which we don’t actually need to live and can

function very well without.

Amino acids and fat are essential building blocks of all the cells in our body. Protein

is used to create new muscle tissue, whereas the lipids balance our hormones that

instigate these processes in the first place and protect cell membrane.

Why Do We Have to Eat So Much?

The biggest reason why we have to consume so many calories every single day is to

feed our hungry brain. It comprises less than 5% of our body weight but demands

about 20% of our total energy expenditure. To maintain stable blood sugar levels

and a caloric balance, it needs to have access to fuel all of the time.

The brain can use only about 120 grams of glucose a day vii, which means you still

need at least 30 grams of glucose while running on max ketones. That doesn’t mean

it ought to come from dietary carbohydrates.

During a process called ‘gluconeogenesis’ (creation of new sugar), the liver converts

amino acids found in food and glycerol, which is the backbone of triglycerides, into

glucose. While in a deep fasted state, glycerol can contribute up to 21.6% of glucose

productionviii. It’s estimated that about 200 grams of glucose can be manufactured

daily by the liver and kidneys from dietary protein and fat intake ix. That’s more than

enough.

Once you keto-adapt, your body and brain won’t even need that much glucose, as

they will happily use ketones instead. Carbohydrates are the default fuel source but

not because they’re better than fatty acids by any means. The body simply prefers

them because sugar is easy to store and quick to absorb.

However, the brain is made up of 60% fat and runs a lot better on ketones. In fact,

the high amounts of fat found in animal products and meat were probably one of the

driving forces of our increased brain size. By eating solely plant foods, we wouldn’t

have managed to get enough excess energy for our neural network to improve itself.

In ketosis, the brain begins to use less glucose and the small amount it needs can be

derived from ketogenic foods. Muscles begin to release less glycogen as well and

the entire body starts using ketones for fuel. It makes the entire organism more

efficient and powerful. If that doesn’t give you a big enough of a reason as to why

you should do the ketogenic diet, then the next chapter probably will.

Chapter Takeaway

• Ketosis is a distinctive, yet perfectly natural and healthy, metabolic state, in

which the body has shifted from using glucose as its primary fuel source into

creating energy from fatty acids and ketone bodies.

• Ketosis occurs either over fasting for several days or following a well-

formulated ketogenic diet for a few weeks.

• Ketosis is not the same as ketoacidosis and is perfectly healthy.

• Carbohydrates aren’t needed for the healthy functioning of an organism.

• When in ketosis, the brain derives 75% of its energy demands from ketone

bodies and the body begins to need less overall glycogen.

Chapter Three

Why Go on a Ketogenic Diet

Hopefully, you’re beginning to see the slowly emerging advantages of ketosis. In

comparison to the recommended dietary pyramid, the ketogenic diet looks very

appealing. There are a lot of health benefits to this, covering both physical and

mental aspects.

Advantages of Ketosis

The most obvious advantage is increased fat oxidationx. Consuming

carbohydrates will make our body secrete more insulin. When this hormone is

elevated we’re more prone to storing rather than burning. If it’s constantly high,

we’ll never be able to actually tap into using our own resources.

The by-products of glucose metabolism are ‘advanced glycation end-products’

(AGEs), which promote inflammation and oxidative stressxixii, by binding a protein

or lipid molecule with sugar. They speed up agingxiii, and can cause diabetes. This

doesn’t happen when burning clean fuel - good quality fat. Also, the constantly

elevated levels of circulating blood sugar are associated with nerve malfunctioning,

high morbidity, bacterial infection, cancer progression and Alzheimer’s. Carbs

aren’t necessarily the devil, but more and more research is pointing towards the

dangers of consuming refined carbohydrates.

The #1 food for tumors is sugar. Eating keto foods, prevents the accumulation of

excess glucose in the blood, which hypothetically could lead to the cellular suicide

of cancer. With no carbohydrates for it to feed upon, it will potentially disappear

completely, at least it will diminish in size. At the same time, your healthy cells will

still be nourished because they’ll be using fat for fuel.

Ketosis reduces natural hunger to a bare minimum and regulates appetitexiv.

This is the result of the body being able to generate energy from both the adipose

tissue and dietary fat intake. The ability to go without meals for 24 hours and more,

while not suffering any stomach pains or carb driven cravings of insanity, is

incredibly empowering, not to mention useful for both fitness and reducing fat

composition.

Our body is made to burn fat. The adipose tissue is like a black hole with infinite

storage capacity. Any surplus calorie we don’t need right away gets deposited for

future use. When in ketosis, we’ll be withdrawing energy from our own body fat to

maintain a caloric balance.

Ketones are the “superfuel” reigning supreme over both glucose and free fatty acids.

As you can remember, they can produce 25% more energy and will cover 75% of

the brains energy demands. When in ketosis, you begin to need less and less glucose,

which makes your biology more and more self-sufficient.

Ketosis for Health

Because of the fact that a fat molecule has twice the amount of calories than a

carbohydrate one it gets digested a lot slower. Unlike sugar, that gets burned up

easily, ketones move steadily and provide long lasting energy.

This also prevents any rise in blood sugar from taking place, which happens after

consuming something with a high glycemic index. Instant bursts of energy will

inevitably fall as quickly. What goes up must come down. This results in

hypoglycemia (a crash of blood sugar) and sleepiness. With fat that doesn’t happen,

as we will have an abundant fuel source, thus always feeling great. Instead of

secreting insulin and taking our bodies for a rollercoaster ride, we maintain a steady

stream of energy.

Following a low carbohydrate high fat diet has been proven very effective

against a lot of the chronic illnesses people struggle with.

• Reduction in triglyceridesxv

• Increase in HDL cholesterol (the good one)xvi

• Drop in blood pressurexvii and insulin levelsxviii

All of which prevent heart disease, diabetes and metabolic syndromexix. For optimal

health it looks very appealing.

Athletes Going Against the Grain (Pun Intended)

If you’re physically active and fit, then you probably don’t have to worry about

obesity and other ailments. However, this doesn’t mean that you can’t pick up any

disease or develop a severe medical condition.

Insulin resistance happens in the case of consuming too many simple

carbohydrates and being constantly on a blood sugar rollercoaster ride. Even

the most athletic of individuals can become diabetic and a lot of professional athletes

already have.

Following a low carb diet, while still training, ought to optimize our health first and

foremost. However, there are also a lot of performance enhancing benefits to using

fat for fuel.

The Advantages of Fat as Fuel

The maximum amount of glucose our bodies can store is about 2000 calories

(approximately 400-500 grams of carbohydrates in the muscles, 100-150 grams in

the liver and about 15 grams in the blood). Once that runs out, more fatty acids are

produced to supply the demand. Although this is the point in which adipose tissue is

being used it only happens to a certain degree. To still get some form of glucose, the

body will also begin to break down a bit of the protein in muscles and organs to

create sugar. The reason is that it’s not that adapted to primarily using ketones. To

prevent this from happening, a person would need to be constantly adding in more

carbohydrates to fuel their activities.

In ketosis, however, the main source of energy is significantly bigger. Even the

leanest of people with 7% body fat carry around more than 20 000 calories with

them at all times. Re-feeding isn’t necessary as there is always some fuel available.

This also preserves muscles and other vital organs from being catabolized. Instead

of being a quick sugar burner, we can become efficient fat burners instead after we

keto-adapt.

Ketogenic dieting is becoming very popular amongst endurance athletes, especially

ultra-runners and ironman triathletes who have to perform at a high level for extreme

durations. By carrying around their own fuel on their bodies they can tap into an

abundance of energy. They literally go against the grain of everything in optimal

sport’s nutrition.

For instance, Sami Inkinen and his wife Meredith Loring rowed across the Pacific

Ocean from California to Hawaii in 45 days, while following a low-carb, sugar-free,

high-fat ketogenic diet. Despite being physically active for 21 hours a day, they did

not suffer any decrease in performance, health or cravings for carbs. Such adaptation

shows that we are capable of a lot more than we actually think. How else did our

ancestors complete their epic journeys of exploration and migration across the

globe?

In a study on advanced triathletes, the group who followed a ketogenic approach

instead of the traditional high-carb diet showed 2-3 times higher peak fat oxidation

during submaximal exercisexx.

Contrary to popular belief physical performance does not suffer by ditching the

carbs. It is also used in strength sports such as powerlifting and gymnasticsxxi where

the intensities are lot higher. Bodybuilders use periods of low-carb eating to prepare

for shows and improve body composition. If you haven’t already, then you should

also check out my book for low carb strength athletes called Keto Bodybuilding.

There is some overlap regarding ketosis but it also includes a ton of knowledge about

the physiology of building muscle and resistance training.

In my own experience, I haven’t noticed any negative side-effects of ketosis after

proper adaptation. I have managed to improve every aspect of my training and

health. It definitely feels great and is well worth the effort.

Keto Smart

In addition to performance oriented benefits, ketosis also has cognitive and mental

ones. There’s a big difference between being high on keto versus sugar.

Because of how evolutionarily valuable glucose is, the brain’s reward endorphin

system lights up every time we consume it, motivating us to want more. We release

a lot of the “feel-good” chemicals, such as dopamine and serotonin. Cravings and

hunger pains come from some people’s mind kicking into overdrive and losing their

reason over something sweet.

As you can see from this picture, the brain's reward system lights up the same way

on sugar as it does on hard drugs. In neurological terms, binge eating and drug

addiction are the same thingxxii.

This happens so that we would be motivated to repeat our actions in the future. Our

taste buds are designed to recognize sweetness and fire up every single time. Feeling

good after eating something sugary puts us on a short high and makes us want more.

Sugar cravings are caused by an energy crisis in the body. If the brain doesn’t

get access to fuel, it will try to motivate you to find something to eat. Because, by

default, it only knows how to use glucose, it will also expect to have it.

However, if you’ve plugged into your largest fuel tank - your own body fat - then

you won’t experience these cravings. That’s why people lose their sweet tooth

completely when on a low carb diet. Their body detoxifies itself from sugar and the

mind will get clearer.

Sugar doesn’t actually provide us with that much energy and is mainly an illusion.

It’s a way of trapping our own ATP production. We might have a lot of stored

calories but we won’t be able to access them, because of inactive hormone sensitive-

lipase. This leads to mental bonking and physical exhaustion in everything you do,

whether that be training, reading or anything else. That’s why it’s important to go

through keto adaptation to teach the body how to use fat for fuel.

By avoiding carbohydrates, we also avoid the ups and downs of blood sugar, thus

allowing our brain to function properly. By having a steady stream of energy, it

doesn’t have to be on the lookout for glucose. Some is indeed needed, which gets

created by the liver, but the majority can be derived from ketones.

With the brain satisfied, our cognition has the opportunity to flourish. This allows

us to maintain mental clarity and avoid mind fog, which accompanies the

consumption of whole grains and processed carbohydrates.

Why Fructose Isn’t Good

Fructose can only be metabolized by the liver and can’t be used as muscle glycogen.

It therefore is practically useless to the body. In high amounts it actually becomes

toxic because of the liver having to work extra hard to get rid of it.

Excess fructose can damage the liver and cause insulin resistance, which means

pancreas can’t pump out enough insulin to lower your blood sugar. This is a

precursor to diabetes, as sugar will flood your blood stream for longer and cause

more damage to the blood vessels.

Fructose can also cause rapid leptin resistance. Leptin controls your appetite and

metabolism. If you’re resistant, then you’ll gain weight easily and can’t stop gorging

yourself.

The reaction of fructose with proteins is 7 times higher than with glucose. Because

of that, AGEs and free radicals get produced at an even greater rate. While your body

can’t use fructose as energy, the bad bacteria in your gut can and that may cause

imbalances in your healthy gut flora.

What’s more, it also causes oxidative stress and inflammation. Cancer cells feed

upon sugar, especially fructose, and thrive in an oxidized environment.

Excess fructose also affects brain functioning, in terms of appetite regulation and

blood sugar. In rats, it impairs memory.

I’m not trying to say that fruit is bad – just that excess fructose in the body comes

with an array of negative side-effects and that it’s not optimal for consumption.

There are many people who eat a raw fruit based diet and seem to be perfectly fine.

Comes to show that nutrition is highly individualized and even Keto Fasting may

not suit for everyone.

But still, on a fat burning metabolism, we can think more clearly and with less

disruption. Our ability to concentrate increases and I dare say that so does our

intelligence. Who knows, maybe our IQ gets raised by a few points so as well. Not

directly, but as a result of being able to allocate our psychic energy into appropriate

channels and activities that make us smarter. Personally, I’ve definitely noticed a lot

of improvement in this area.

Sleep Like the Sleeping Beauty

Additionally, the quality of our sleep improves because of the stability in blood

sugar. If we run out of glucose in the middle of the night, then we will become

hypoglycemic. Our starving brain will wake us up to get some fuel. Midnight

snacking is another example of people feeding all of the time and an extremely bad

habit to have.

Constant stream of energy means that there’s no need to recharge as much, resulting

in quality slumber. This way we can go through full sleep cycles and actually enter

the deepest stages of recovery where all dreaming occurs and the magic happens.

During my own periods of ketosis, I’ve gone through the entire night like a log

without waking up.

However, there are a lot of cases where people experience sleep deprivation during

the initial periods of keto-adaptation. The reason tends to be due to inadequate levels

of sleep promoting substances from the diet. For instance, one of them is L-

tryptophan, which an amino acid that consequently promotes the production of

serotonin, which calms the body and helps you to sleep. Foods high in tryptophan

are whole-grains and poultry, which is why you may get the food coma after that

turkey dinner at Thanksgiving.

Other than that, the ketogenic diet has been also shown to improve the conversion

of glutamine to GABA in the brainxxiii, which is one of the major inhibitory

neurotransmitter responsible for calmness and reduced anxiety.

Nevertheless, incorporating some carbohydrates every once in a while can help you

to sleep better and benefit performance.

Sleep is one of the most important things for building muscle, getting stronger

and burning fat. During the day we’re exposing our body to all types of exhausting

activities that push our limits to the extreme. Stress, exercise, thinking, traffic,

mental algorithms, situational awareness, high digit numbers dinging all around us

etc. are all draining us and not something we’re supposed to be facing with on a daily

basis. To actually cause enhanced physiological adaptations we have to allow the

recovery processes to happen.

What you will also see is that you get less tired overall when on keto. Physical

activities become less demanding and your endurance will increase by default. This

is due to increased mitochondrial density, which is the topic of Chapter Eight. If

you’re obese, then you’ll reclaim your enthusiasm and vitality for life. Being

overweight means that you should be immediately put on a low carb diet.

Physiologically, it doesn’t make sense to keep fidgeting with insulin and sugar.

Once you go through the shift and eat appropriately, your body will heal itself.

Inflammation disappears and you’ll have less aches and pains. You may think that

it’s normal to be feeling the way you do now, but that’s because you’re unaware of

another way.

All of these benefits are the reason why you should try a ketogenic diet… at least

once. It will give you high end physical as well as cognitive performance and is

incredibly healthy.

Being in this metabolic state is very advantageous, as we become more resourceful

with our own supplies and can thus always be excelling at whatever we’re doing.

You’re going to have to keep it a secret, but the military is also very interested of

ketosis and is actively testing it on topnotch soldiers. When on keto, we literally can

become Superhuman.

Chapter Takeaway

• Ketosis by default increases your fat oxidation and promotes fat loss.

• Ketogenic diets have been successfully used against diabetes, elevated blood

glucose, cholesterol and triglyceride levels, including many other

cardiovascular diseases.

• When in ketosis, your body will have access to its infinite amount of stored

calories and has more energy to use.

• Keto also promotes the healthy functioning of brain cells and has a positive

effect on cognition.

• Fructose can only be metabolized by the liver and can’t be converted into

muscle glycogen. In excess, it can actually become toxic to the body.

• Nutritional ketosis maintains steady blood sugar and stable energy levels, thus

allowing you to sleep better.

Part Two

Getting the Knowledge

This part is structured as follows:

• Chapter One – How to Get into Ketosis

• Chapter Two – How to Know You’re in Ketosis

• Chapter Three – The Breakfast Myth

o Can Fasting Make Us Smarter

o Why Am I Hungry?

o What Causes Sugar Cravings

o Are You Afraid of Hunger?

o Be More Mindful, Be More Human

• Chapter Four – Enter the Keto Carb Cycle

o Stage I Adaptation

o Stage II Replenish and Supercompensate

o Stage III The Cycle Begins

o Structure Your Refeeds

o How Many Carbs to Consume

• Chapter Five – Mistakes to Avoid

o Too Many Carbs

o Too Much Protein

o Not Enough Fat

o Mistakes of Intermittent Fasting

o The Deadly Sins NOT TO DO

• Chapter Six – How to Use Exogenous Ketones

Prepare yourself to put all of the knowledge you’ve learned so far into use. There’s

just so much value in this information for health, performance and well-being. Let’s

keep blazing forward with mitochondrial fusion power.

Chapter One

How to Get into Ketosis

To induce ketosis, insulin needs to be suppressed for an extended period of time. As

a result, glucagon goes up and starts to empty the liver’s glycogen stores.

This is achieved by not eating high glycemic carbohydrates that raise our blood sugar

even before we can put them into our mouth. Protein releases insulin as well but to

a much lesser degree and does so more steadily. Fat slows down digestion even

more. Leafy green vegetables are also safe as the actual amount of sugar in them is

small in comparison to their fiber content, which decreases the rate of absorption.

Nutritional ketosis alters our metabolism and makes us use various fuel sources

completely differently. Keto adaptation increases the rate at which the body burns

saturated fat for fuel and maintains better overall glucose levels.

The macronutrient ratios of the standard ketogenic diet (SKD) are 70-80% fat,

15-25% protein and <5% NET carbs.

The List of Foods Eaten on a Ketogenic Diet

Carbohydrates

Total caloric proportion is less than 5%. In total, the carbohydrate intake would be

around 30-50 NET grams, fiber not included. The less carbs you eat the faster will

ketosis be induced.

Safe sources are fibrous leafy green and cruciferous vegetables, including

mushrooms and some nightshade.

Food Amount Fat NET Carbs

(g) Protein (g)

Lettuce,

Butterhead 2oz/56 grams 0 0.5 1

Beet Greens 2oz/56 grams 0 0.5 1

Bok Choy 2oz/56 grams 0 0.5 1

Spinach 2oz/56 grams 0 1 1.5

Alfalfa

Sprouts 2oz/56 grams 0 1 2

Swiss Chard 2oz/56 grams 0 1 1

Arugula 2oz/56 grams 0 1 1.5

Celery 2oz/56 grams 0 1 0.5

Lettuce 2oz/56 grams 0 1 0.5

Asparagus 2oz/56 grams 0 1 1

Eggplant 2oz/56 grams 0 1 0.5

Mushrooms,

White 2oz/56 grams 0 1.5 2

Tomatoes 2oz/56 grams 0 1 0.5

Cauliflower 2oz/56 grams 0 1.5 1

Green Bell

Pepper 2oz/56 grams 0 1.5 0.5

Cabbage 2oz/56 grams 0 2 1

Broccoli 2oz/56 grams 0 2 1.5

Green Beans 2oz/56 grams 0 2 1

Brussels

Sprouts 2oz/56 grams 0 2.5 1.5

Kale 2oz/56 grams 0 2 2

Artichoke 2oz/56 grams 0 2.5 2

Kelp 2oz/56 grams 0 3 1

Zucchini 2oz/56 grams 0 2 1

There is also a small variety of fruits and berries you can consume.

Food Amount Fat (g) NET Carbs

(g) Protein (g)

Rhubarb 100 grams 0 2 1

Raspberries 100 grams 0 5 1.5

Blueberries 100 grams 0 10 2

Strawberries 100 grams 0 5 1

Blackberries 100 grams 0 5 1.5

Top 5 recommendations are:

• Spinach

• Sea Vegetables/Kelp/Algae

• Broccoli

• Cauliflower

• Cabbage

Protein

Total caloric proportion at about 15-25%. Careful not to consume lean bits without

any fat to slow down the absorption, as it might get converted into sugar. The body

will always try to find glucose. During the adaptation phase it will happen more

easily than later.

Pure protein with nothing else will go through gluconeogenesis. Also, egg whites

alone will release insulin. Forget about chicken breast and stop separating the yolks.

Best stick to the really fatty chunks.

Meat is obviously one of the best sources.

Food Amount Fat (g) NET Carbs

(g) Protein

Pork Chops 100 grams 14 0 24

Chicken

Drumstick

1 medium

drumstick 8 0 9

Chicken

Wing

1 medium

drumstick 7 0 8

Bacon 100 grams 42 0 37

Beef, Ground 100 grams 15 0 26

Lamb and

Mutton 100 grams 21 0 25

Venison 100 grams 5 0 31

Liver,

mammalian,

fowl

100 grams 5 4 26

Duck 100 grams 28 0 19

Wild Boar 100 grams 4 0 28

Additionally, fatty fish, such as

Food Amount Fat (g) NET Carbs

(g) Protein

Salmon 100 grams 13 0 20

Sardines 100 grams 13 0 25

Herring 100 grams 9 0 18

Mackerel 100 grams 25 0 19

Anchovies 100 grams 10 0 29

Sprats 100 grams 15 0 20

The best source of protein are probably eggs. They have the entire amino acid

profile and are full of omega-3s, DHA, EPA and cholesterol, which is great for the

cells and brain. Nutrition of 1 large egg: 5 grams of fat, 1 gram of carbs, 6 grams of

protein.

However, some caution needs to be taken. All of those things can’t be taken equally.

Some pre-packaged products have added sugar in them and under many names

(dextrose, glucose, fructose, maltodextrin, xylitol etc.) all of which ought to be

avoided for best results.

Top 5 recommendations are:

• Eggs

• Salmon

• Beef

• Pork

• Chicken

Fats

To be honest, there isn’t actually a limit to how much fat we should be consuming,

unless you’re trying to maintain a certain caloric intake. With no carbohydrates in

the menu, we need to have another fuel source for the body.

In order to get into ketosis, we need to eat fat and a lot of it. What I’m talking about

is adding it on our vegetables, protein, coffee - everywhere.

Food Amount Fat (g) NET Carbs

(g) Protein

Butter 28 grams/1oz 28 0 0

Ghee 28 grams/1oz 28 0 0

Lard 28 grams/1oz 28 0 0

Tallow 28 grams/1oz 28 0 0

Avocado Oil 28 grams/1oz 28 0 0

Cocoa Butter 28 grams/1oz 28 0 0

Coconut Oil 28 grams/1oz 28 0 0

Flaxseed Oil 28 grams/1oz 28 0 0

Macadamia

Oil 28 grams/1oz 28 0 0

MCT Oil 28 grams/1oz 28 0 0

Olive Oil 28 grams/1oz 28 0 0

Red Palm Oil 28 grams/1oz 28 0 0

Coconut

Cream 28 grams/1oz 10 1 1

Olives 28 grams/1oz 4 0.5 1

Avocados 28 grams/1oz 4 2 1

Coconut Milk 28 grams/1oz 7 1 1

Almond

Butter 28 grams/1oz 18 2 7

Brazil Nuts 28 grams/1oz 19 1 4

Heavy

Cream, Full

Fat

28 grams/1oz 10 1 1

Cheese,

Cheddar 28 grams/1oz 9 1 7

Cheese, Blue 28 grams/1oz 8 1 6

All fat isn’t good for you. What ought to be avoided are refined vegetable oils and

trans fats, such as rapeseed oil, canola oil, margarine etc. They are more

inflammatory and actually dangerous for our health. Also, they’re biggest reason

why saturated fat is considered bad in the first place.

Top 5 recommendations are:

• MCT Oil

• Organic Extra Virgin Coconut Oil

• Extra Virgin Olive Oil

• Premium Avocado Oil

• Grass-Fed Butter

Can you already feel yourself better? No more fat free yogurts, zero calorie sauces,

reduced fat meats that have lost all of their flavor or other nonsense. It’s time to

replace turkey bacon with real juicy pork bacon that triggers the umami taste of gods.

Chapter Takeaway

• To get into ketosis, you would want to suppress insulin and eat as little

carbohydrates as possible. The less carbs – the faster you get into ketosis.

• The macronutrient ratios of SKD are 70-80% fat, 15-20% protein and <5%

carbs.

• Eating inflammatory fats is very bad for you and will cause health problems.

Chapter Two

How to Know You’re in Ketosis

The process of adaptation takes about 2-3 weeks. At first, you won’t be able to

experience almost any of the benefits, but will suffer from withdrawal symptoms.

This is called the “keto flu” and happens because the body doesn’t know how to use

fat for fuel. The brain will be screaming for energy and demands glucose. Eating

carbs will put a cold halt to inducing ketosis and prevents any metabolic change.

You have to persist through it in order to make it.

There’s a significant difference between a ketogenic and a low carb diet. One

puts you into a state of nutritional ketosis and changes your liver enzymes, whereas

the other simply restricts the consumption of carbohydrates while still maintaining

a sugar burning metabolism. Staying in this peripheral zone won’t optimize health

nor performance, as you won’t be able to get enough energy.

The amount of carbs you can consume while still maintaining ketosis varies between

individuals and depends on how insulin sensitive you are. How often and at what

intensities you train also has an affect on this. However, because we’ll be consuming

carbs regularly, you’ll want to eat like on standard keto.

To get past the initial gauntlet of keto-adaptation you need to have patience and

perseverance. The severity of your symptoms depend on how addicted to sugar your

body has been before. If you come from the background of the Standard American

Diet (SAD, indeed), then it will take you longer than someone who is eating Paleo

and already used to less sugar.

During that period, there will be some uncomfortable signs of withdrawal, such

as dizziness, fatigue, slight headaches and the feeling of being hit with a club, all of

which pass away after a while. If you’re lucky, you might not get any of those

symptoms and will feel great from the get-go.

That is why the ketogenic diet receives such a bad rep. Because your body is still

addicted to sugar, you get tired and lethargic. Your metabolism is geared towards

running on glucose and it hasn’t been adjusted to burning ketones yet.

To know whether or not you’re in ketosis, you can measure your blood ketones

using Ketostix. Optimal measurements are between 0,5 and 3,0 mMol-s xxiv. The

same can be done with a glucometer. If you’re fasting blood glucose is under 80

mg/dl and you’re not feeling hypoglycemic then you’re probably in ketosis.

Ketoacidocis occurs over 10 mMol-s, which is quite hard to reach.

Additional symptoms during adaptation include:

• Water weight loss. Your body will be completely flushed from carbs.

• Increased thirst. Because of the same reason. Drink more water than

normally.

• The Keto Breath. Acetone, the ketone body leaves a metallic taste in your

mouth and an acidic or “fruity” smell.

• Stinky urine. You’re excreting acetone again. Your sweat may also smell.

• Slight headaches and fatigue. The brain is in an energy crisis that will be

shortly overcome.

• Lack of appetite. No hunger because of using fat for fuel.

After the adaptation you’ll experience:

• No hunger whatsoever.

• Mental clarity.

• High levels of energy at all times.

• Increased endurance.

• Reduced inflammation

• Reduced bloating.

• No sugar cravings.

• Improved sleep.

• Stable blood sugar levels.

• No muscle catabolism.

• Less fatigue during exercise, any other time as well, really.

This is what to expect once you’ve become fat adapted. You can use Ketostix to

measure your progress. But it doesn’t necessarily mean you’re in ketosis per se.

Follow your intuition first and foremost.

To be honest, it doesn’t matter whether or not you’re in ketosis. It’s not a magic pill

that immediately turns you into a superhuman. Nor is it a badge of honor that you

could wear. “Oh, look at me, I’m precisely in the optimal zone of ketone bodies.

Therefore, I’m better than you!” It doesn’t work like that.

Unless you’re diabetic or have any other medical condition, you shouldn’t

worry about getting kicked out of ketosis.

Being fat adapted and burning fat for fuel is a lot more important. This can be

achieved by eating low carb as well. However, the initial period of keto adaptation

is necessary for these mechanisms to be created in the first place.

For performance benefits, you would want to engrave very deep fat burning

pathways and be in ketosis at least for the majority of time. This way you’ll be

always geared towards being more fuel-efficient and having abundant energy.

We’re finished with keto basics. The knowledge you currently possess makes you

better off than 90% of the population. Before I hand you the keys to the kingdom,

we need to also look into how to incorporate the Keto Carb Cycle.

Chapter Takeaway

• Keto-adaptation can take up to 2-3 weeks.

• During that time, you may experience lethargy, fatigue, brain fog and

drowsiness.

• To know whether or not you’re in ketosis, you can measure your blood

ketones and blood glucose levels.

• The optimal range of blood ketones for nutritional ketosis is 0,5 to 3,0 mMols.

• You have to persist through the adaptation period if you want to reap all of

the promised benefits.

Chapter Three

How To: Exogenous Ketones

You can also use exogenous ketones. What are they? Exogenous ketones are nothing

else but ketone bodies manufactured into the form of a nutritional supplement, hence

the name – originating from an external source.

Most of the products are based on BHB or medium-chain triglycerides (MCTs). The

reason for using BHB is that it can be utilized directly by muscle tissue.

When you consume exogenous ketones, you promote the body’s production of

ketone bodies and provide instant energy that can be put into use faster and more

efficiently.

Within a few hours, your blood ketone levels will rise and hypothetically you’ll be

in ketosis, even when you’re eating a higher carb diet. This happens because of

ingesting pure BHB and MCTs, which to a certain extent circumvents the majority

of the beta-oxidation process.

Your body doesn’t have to be as efficient with ketogenesis or its utilization but will

simply get access to a surging source of free fuel.

In a nutshell, exogenous ketones are nutritional supplements that make you

more ketotic due to the soaring rise of ketone bodies that the body can readily

begin to use as energy.

I would imagine them being the ketogenic equivalent of dextrose, which is powdered

pure glucose, with the exception that BHB is a much higher quality fuel source that

will burn for a lot longer and gives immense energy instantly.

So, you take these exogenous ketones and you’ll be in ketosis at a snap? Sounds

great and too good to be true. To a degree, this also means that you can remain

ketogenic even while consuming a high carb diet. You take the supplement, which

raises your blood ketones and decreases blood sugar, while at the same time eating

some glucose.

By the same token, it won’t put you into ketosis, per se. While you’re under the

influence of the supplement, you’ll be in a ketogenic state, which means that the

body will be using fat as a viable fuel source.

What follows are other adaptive symptoms, like increased energy, suppressed

hunger, anti-inflammatory properties, neuroprotection and enhanced mitochondrial

density.

However, after a while, the effects will begin to diminish and your ketone levels will

drop. If you’re on a carb based diet, then you won’t be in ketosis.

What makes exogenous ketones great is that they enable the body to instantly utilize

BHB and fatty acids as fuel. You’ll definitely be ketotic, but if you want to get the

long term benefits of ketosis then you would still need to follow a well-formulated

ketogenic diet.

This manufactured BHB is available in the form of ketone salts and ketone esters.

Currently, the supplements that are available for commercial use are all ketone salts,

whereas esters are only used in research.

Ever since they were introduced in 2014, they’ve become quite popular. At the

moment, there aren’t a ton of brands out there. KetoForce, KetoCaNa, Keto OS and

Quest’s MCT powder are just a few.

Do Exogenous Ketones Actually Work?

There’s not a ton of research on the effectiveness of these supplements on humans

but one of the leading researchers in this Dominic D’Agostino has found some

interesting things about this in rats.

• Exogenous ketone supplementation caused a rapid and sustained elevation of

βHB, reduction of glucose, and little change in lipid biomarkers[i]

• Ketone supplementation decreases tumor cell viability and prolongs survival

of mice with metastatic cancer[ii]. They are also an effective anti-carcinogen

• Exogenous ketones are well-tolerated by the body and they don’t cause

gastrointestinal stress as is common with MCT oil for instance.

• Ketones have neuroprotective effects as well and they’ve been used as

treatment in Alzheimer’s[iii]

• BHB has anti-inflammatory effects as it blocks the inflammasome NLRP3[iv]

• Ketone esters also improve oxygen utilization, especially in the central

nervous system[v]. Dominic D’Agostino has seen that SEAL divers who

follow the ketogenic diet can stay underwater for longer and they don’t get

nearly as many seizures or freezes in oxygen-deprived conditions.

So there are many applications to the ketogenic diet and ketone supplements.

Do You Need to Be Taking Exogenous Ketones?

No, I’d imagine there’s no difference between being in 3.0 mMols ketosis induced

through fasting or by taking ketone salts.

However, these BHB salts can be used to drive yourself into ketosis for a particular

purpose. Whether that be to give your brain some energy, to prepare for a workout

or to assist your body to get into ketosis faster during the adaptation period.

As I said earlier, these ketone supplements are only starting to become more popular

and at the moment they’re still quite expensive. For instance, a single dose of ketone

esters that are said to put you into a deep therapeutic ketosis within a half an hour

costs like a few hundred dollars.

But if I were to be really honest with you, then I think they’re going to be the go-to

supplements of the future that will drastically increase your physical and mental

performance.

At the moment, you can still try out the cheaper ketone salts. There are quite a few

brands on the market.

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The one I’m currently using is Perfect Keto.

• What I love about their base BHB salts is that there are no fillers or additives.

It has zero carbs, zero gums, zero sugars or other crap.

• You can mix it with water, almond milk, coffee, shakes, or any other drink. I

tend to use it as a pre-workout.

• They have many flavors – vanilla, peaches and cream, coffee and chocolate

sea salt. Chocolate sea salt is just delicious – you get the sweet and bitter

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I talked with the developers of Perfect Keto and I made a deal with them… Usually,

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Chapter Takeaway

• Exogenous ketones are supplemental ketone bodies that promote your body’s

ketone production.

• Exogenous ketones give you symptoms of ketosis but it doesn’t mean you’ll

be in ketosis per se.

• Using exogenous ketones works best for people wanting to start off with the

ketogenic diet.

• Consuming exogenous ketones after your re-feed day will help you to get back

into ketosis faster.

Part Three

Theory Into Practice

This part is structured as follows:

• Chapter One – It Starts with the Gut

o How to Take Care of Your Gut

o What Changes You Should Make

• Chapter Two – Keto Shopping List

o The Best Food Choices for All Macronutrients

o Superfoods for Superhumans

• Chapter Three – Getting Refeeds on Carbs

o Scheduling Your First Refeed

o List of Refeed Carbs

o List of Refeed Proteins

o Refeed Fats

o Controlling Your Refeeds

• Chapter Four – Implementing New Ketogenic Eating Habits

o Do You Always Have to Be in Ketosis

o How to Transition Off a Ketogenic Diet

• Chapter Five – Supplementation

o Natural Seasoning

o Supplements You HAVE to Take

o Supplements Empowered

o Keto Carb Cycle Supplements

Finally, we’ve arrived at the crux of Keto Carb Cycle. The preceding two parts have

laid a solid foundation to this moment. We can now start taking serious action

towards becoming the ultimate fat burning beasts.

Chapter One

It Starts with a Healthy Gut

Welcome to Part Three in which I’m going to give you a definite set of guidelines

on how to start practicing a well-formulated ketogenic diet.

In this chapter, I’m going to outline some of the fundamental changes you should

implement to your diet right away and also some habits you should implement.

It Starts with the Gut

Our stomach is the closest point of contact we have with the world and is the most

sensitive to external stimulus. What we put into our mouth will travel down our

throat into the intestines where it will be used appropriately. If what you swallowed

was food, hopefully, your body will release hydrochloric acid (HCA), which begins

the digestion process.

Gut integrity and health is associated the most with bodily inflammation levels,

which is the greatest predictor of overall health and longevity. Inhabited by

millions of bacteria, our microbiome operates like a second brain that is constantly

communicating with the rest of the body and sending out signals about what

processes to conduct at any given moment.

Being inflamed causes joint pain, brain fog and overall slothfulness. 90% of our

body’s population is non-human and they control our appetite, hormones,

metabolism and mood. It’s essential to keep our gut clean and happy so that we too

could feel great.

The reason why this is so important is that it will determine how well you’re going

to do on the ketogenic diet. If you neglect your gut, your brain and overall life will

suffer.

How to Take Care of Your Gut

Dark leafy greens are excellent sources of fiber, vitamins, enzymes and minerals that

feed the good gut microbiome. By adding in excellent sources of fat and protein

we’re allowing our food to be digested properly and do it with ease without causing

inflammation.

On the other hand, if we were to consume refined carbohydrates or whole grains, we

will eventually get leaky gut. It’s a syndrome in which the phytates and gluten

compounds destroy the intestinal walls, allowing the waste to flood our blood

stream. As a result, we will suffer all of the diseases we are trying to avoid. Gluten-

free might be considered a fad by some, but it’s based on real science and solid

physiology.

One thing to avoid entirely is the use of antibiotics. If you’re taking some, then I

advise you to find a better solution because taking these drugs in excessive amounts

kill all bacteria, the good and the bad. Also, you will cause gut irritation and

excessive stress. Your body will heal itself from almost anything over time. Mostly,

our own behavior puts a halt to it. What we can do is just assist the process.

Start eating an anti-inflammatory ketogenic diet. By removing processed food from

your menu and eating plenty of healthy vegetables, fat and protein, you’re already

solving the issue to a great degree.

In addition to that, eating fermented foods is a must. You should eat at least some

form of it every day. As weird as it might sound, your plate has to be full of nutrition

as well as crawling with bacteria. The best sources are sauerkraut, pickles, kimchi,

tempeh, Kombucha, raw milk, raw yogurt and kefir. You can make all of them at

home yourself. Commercial products aren’t nearly as effective and can have added

sugar in them.

Here's How to Make Your Own Sauerkraut:

Ingredients

o Cabbage

o An empty jar

o Salt, pepper, or any other spices you like.

o A food processor.

Preparation

o Use the food processor to shred the cabbage.

o Pack it tightly together with the spices into the jar.

o The released liquid creates its own brining solution.

o Leave the jar open and put a rock or something heavy on top of the cabbage

for extra pressure.

o Keep it at room temperature at somewhere with access to air.

o After a few days, the cabbage will have fermented and is ready to be eaten.

What Changes You Should Make

Start taking care of your gut, eat fermented foods and pay more attention to your

overall inflammation levels. If you feel worse after eating something, then you

probably shouldn’t eat it again.

The ketogenic diet works so great because you’ll be cleaning your body and resetting

it back to its prime-primal functioning. You’ll learn more about how you react to

different nutrients and how to optimize your intake accordingly. It’s not worth it to

feel anything less than great.

Here are some additional changes we need to make to start a ketogenic lifestyle.

• Swap out your pantry. Get rid of all your whole grain breads, pastas, cereal,

oatmeal, potatoes, fruit, sugar, rice etc. You don’t need to have them in your

house if you’re not going to eat them. At least lose them for the adaptation

period. They can only hinder your process. If there are only keto foods around,

then you won’t even get the thought of wanting to eat carbohydrates. You

begin to crave carbs only after you take a bite of them. Pre-empt that in

advance like a strategic genius – a recurring mindset to have. If you have

family, you should either get them involved or ask them to not tempt you with

anti-ketogenic foods.

• Buy a lot of healthy ketogenic food. To replace the carbs, go to a

supermarket and stack up on some staple nutrients that you’ll be consuming

from now on. It might seem like keto is overly restrictive but in reality there

is quite a lot of variation in the diet. Some of the essential ingredients you

should stock up on are.

o Extra Virgin Olive Oil– Make sure you get it in a dark bottle. You don’t

want to expose it to sunlight or heat, as it will go rancid and cause

oxidative damage. Don’t use it to fry at high temperatures either. Use it

only as cold dressing.

o Extra Virgin Coconut Oil – The best fat for cooking is coconut oil

because its smoking point is 350°F/175°C. It’s also full of medium-

chain triglycerides, which are fatty acid chains with medium length

bonds and can be quickly converted to energy.

o Organic Ghee – Ghee is clarified butter that contains naturally

conjugated linoleic acid (CLA) that reduces cholesterol and

inflammation; butyrate, which is a short-chain fatty acid that feeds the

good gut bacteria; and vitamin A, which is a powerful antioxidant and

helps support the immune system. Ghee is pure butterfat that’s clarified

over an open flame to remove virtually all casein and lactose, resulting

in butter with only the best parts of butter. It’s suitable for high heat

cooking due to its really high smoking point of 485ºF.

o Frozen vegetables. To get the most nutrients from your food, you

should always try to eat it as fresh as possible. Moments after picking

up a vegetable, the micronutrient content begins to diminish. However,

refrigerating food will maintain its freshness, as it gets flash-frozen

right on the field. Buy a lot of frozen broccoli, cauliflower, kale,

Brussels sprouts, green beans, mushrooms, spinach etc.

o Frozen meat. The same applies to animal products. You don’t want to

eat something that has gone rancid or has stayed on the shelf for too

long. Exceeding the expiration date won’t do you no harm, as the

bacteria count will actually increase. However, you should still stock

up on some frozen meat. Buy frozen pork chops, chicken thighs, wings,

organ meats, fish and beef. If you know a butcher or a farmer, you can

also purchase an entire pig or something. Knowing where your food

comes from takes full responsibility over your health and nutrition.

• Stack up on healthy seasoning.

o Pink Himalayan Rock Salt – Hydration and electrolyte balance are

incredibly important on a ketogenic diet. By ditching carbs, your body

will flush out a lot of liquids, which needs to be compensated by

drinking more water and increasing your sodium intake. Ordinary table

salt is contaminated with unhealthy nitrates. A good quality sea or pink

salt also has a higher magnesium content, which is an essential nutrient

to have. Using iodized rock salt can overcome iodine deficiencies.

o Turmeric. One of the best spices we can use is curcumin or turmeric.

It has a lot of medicinal properties, such as anti-inflammatory

compounds, increase of antioxidants and brain health. Also, it fights

and prevents many diseases, such as Arthritis, Alzheimer’s and even

cancer. In addition to that, it tastes amazing and can be added to

everything. I sprinkle it on all foods and run out quite quickly which is

why I also buy it in bulk so that it’s cheaper. You can also take a

capsule.

o Ginger. Continuing on with turmeric’s brother. It has almost as much

health benefits. In addition to that, it lowers blood sugar levels, fights

heart disease, treats chronic indigestion, may reduce menstrual pain for

women, lowers cholesterol and heals muscle pain. Once again, bulk or

capsule.

o Cinnamon. These three create the most important natural spices we

should be eating on a daily basis. They’re incredibly cheap and easy to

come by yet have amazing health as well as performance enhancing

benefits. Moreover, they all make food taste amazing. Cinnamon falls

into the same category as ginger and turmeric - superfoods, because it

truly empowers us. In addition to the same medicinal properties it also

increases insulin sensitivity, fights neurodegenerative disease and

bacterial infections. What’s best, it can be added to not only salty foods

but on desserts as well. I even add it to my coffee. The best to use is

Ceylon or „true“ cinnamon.

• Calculate your macros. You don’t need to take this to neurotic levels.

However, during the initial few weeks of adaptation, you should pay some

attention to this. Weigh your food for a few days and follow the ketogenic

macronutrient ratios. Counting calories isn’t necessary but you should do it as

a means of teaching yourself invaluable knowledge about the nutritional

qualities of any given food.

o Carbs. The total caloric proportion should be about 5-10% NET, which

doesn’t include the fiber. This will fall somewhere between 30-50

grams per day. Carb tolerances vary between individuals and you

should know where yours lies. The lower your carb intake the faster

will ketosis be induced. After the adaptation period, you can get away

with eating slightly more and don’t have to worry about it that much.

o Protein. The ketogenic diet is moderate in protein with 15-25% of total

calories. If you’re a sedentary person, then your demands will be even

less. As a general guideline stick to somewhere between 0.7 to 1.3

grams per pound of lean body mass. If you’re a hard-charging athlete,

especially a resistance training one, your needs will be higher.

o Fat. The rest of your calories will come from fat, more than 70-80%.

Eating more will not hurt your keto-adaptation. However, it’s still a

source of dense calories. If you’re trying to lose weight, then you can’t

do so by eating at a surplus. You still have to be at a negative energy

balance. The reason why keto works so great for this is that the satiety

factor will by default make you eat less.

Chapter Takeaway

o Good gut health is the most important thing for health and longevity.

Inflammation is the enemy to the mitochondria and brain cells.

o Eating an anti-inflammatory ketogenic diet and fermented foods is a great way

to keep your microbiome happy and well.

o You should stack up on a lot of the ketogenic food staples and seasoning. Buy

good quality fat, vegetables and protein.

o Calculate your keto macros and pay closer attention to them during your

adaptation period. Afterwards they become less detrimental.

Chapter Two

Keto Shopping List

You’re going to have to swap out all of your pantry. Here are the keto-safe groceries

for all macronutrients, including their actual caloric content.

Food Source Calories Fats (g)

Net

Carbs

(g)

Protein

(g)

Protein

Bacon, 1 slice (~ 8g), baked 44 3.5 0 2.9

Beef, Sirloin Steak, 1 ounce,

broiled 69 4 0 7.7

Beef, Ground, 5% fat, 1 ounce,

broiled 44 1.7 0 6.7

Beef, Ground, 15% fat, 1 ounce,

broiled 70 4.3 0 7.2

Beef, Ground, 30% fat, 1 ounce,

broiled 77 5.1 0 7.1

Beef, Bottom Round, 1 ounce,

roasted 56 2.7 0 7.6

Chicken, white meat, 1 ounce 49 1.3 0 8.8

Chicken, dark meat, 1 ounce 58 2.8 0 7.8

Egg, 1 large, 50 g 72 4.8 0.4 6.3

Fish, Raw, Cod, 1 ounce 20 0.1 0 4.3

Fish, Raw, Flounder, 1 ounce 20 0.6 0 3.5

Fish, Raw, Sole, 1 ounce 20 0.6 0 3.5

Fish, Raw, Salmon, 1 ounce 40 1.8 0 5.6

Ham, smoked, 1 ounce 50 2.6 0 6.4

Hot dog, beef, 1 ounce 92 8.5 0.5 3.1

Lamb, ground, 1 ounce, broiled 80 5.6 0 7

Lamb chop, boneless, 1 ounce,

broiled 67 3.9 0 7.3

Pork chop, bone-in, 1 ounce,

broiled 65 4.1 0 6.7

Pork ribs, ribs, 1 ounce, roasted 102 8.3 0 6.2

Scallops, 1 ounce, steamed 31 0.2 1.5 5.8

Shrimp, 1 ounce, cooked 28 0.1 0 6.8

Tuna, 1 ounce, cooked 52 1.8 0 8.5

Turkey Breast, 1 ounce, roasted 39 0.6 0 8.4

Veal, roasted, 1 ounce 42 1 0 8

Vegetables

Asparagus, cooked, 1 ounce 6 0.1 0.6 0.7

Avocado, 1 ounce 47 4.4 0.6 0.6

Broccoli, chopped, cooked, 1

ounce

10 0.1 1.1 0.7

Carrots, baby, 1 ounce, raw 10 0 1.5 0.01

Cauliflower, chopped, cooked, 1

ounce

7 0.1 0.5 0.5

Celery, 1 ounce, raw 5 0 0.3 0.7

Cucumber, 1 ounce, raw 4 0 1 0.2

Garlic, 1 clove (3 grams) 4 0 1 0.2

Green beans, cooked, 1 ounce 10 0.1 1.3 0.5

Mushrooms, button, 1 ounce, raw 6 0.2 0.6 0.9

Onion, green, 1 ounce, chopped,

raw

9 0 1.3 0.5

Onion, white, 1 ounce, chopped,

raw

11 0 2.1 0.3

Bell Pepper, Green, 1 ounce, raw 6 0 0.8 0.2

Pickles, dill, 1 ounce 3 0 0.4 0.2

Romaine lettuce, 1 ounce 5 0.1 0.3 0.4

Butterhead lettuce, 1 ounce 4 0.06 0.3 0.4

Shallots, raw, 1 ounce 20 0 3.9 0.7

Snow peas, 1 ounce, cooked 24 0 2.8 1.5

Spinach, 1 ounce, raw 7 0.1 0.4 0.8

Squash, Acorn, baked, 1 ounce 16 0 2.9 0.3

Squash, Butternut, baked, 1 ounce 11 0 2.1 0.3

Squash, Spaghetti, 1 ounce,

cooked

8 0.1 1.4 0.2

Tomato, raw, 1 ounce 5 0 0.8 0.3

Dairy

Buttermilk, whole, 1 ounce 18 0.9 1.4 0.9

Cheese, Blue, 1 ounce 100 8.2 0.7 6.1

Cheese, Brie, 1 ounce 95 7.9 0.1 5.9

Cheese, Cheddar, 1 ounce 114 9.4 0.4 7.1

Cheese, Colby, 1 ounce 110 9 0.7 6.7

Cheese, Cottage, 2%, 1 ounce 24 0.7 1 3.3

Cheese, Cream, block, 1 ounce 97 9.7 1.1 1.7

Cheese, Feta, 1 ounce 75 6 1.2 4

Cheese, Monterey Jack, 1 ounce 106 8.6 0.2 7

Cheese, Mozzarella, whole milk,

1 oz

85 6.3 0.6 6.3

Cheese, Parmesan, hard, 1 ounce 111 7.3 0.9 10.1

Cheese, Swiss, 1 ounce 108 7.9 1.5 7.6

Cheese, Marscapone, 1 ounce 130 13 1 1

Cream, half-n-half, 1 ounce 39 3.5 1.3 0.9

Cream, heavy, 1 ounce 103 11 0.8 0.6

Cream, Sour, full fat, 1 ounce 55 5.6 0.8 0.6

Milk, whole, 1 ounce 19 1 1.5 1

Milk, 2%, 1 ounce 15 0.6 1.5 1

Milk, skim, 1 ounce 10 0 1.5 1

Nuts and seeds

Almonds, raw, 1 ounce 170 15 3 6

Brazil Nuts, raw, 1 ounce 186 19 1 4

Cashews, raw, 1 ounce 160 13 7 5

Chestnuts, raw, 1 ounce 55 0 13 0

Chia Seeds, raw, 1 ounce 131 10 0 7

Coconut, dried, unsweetened, 1

ounce

65 6 2 1

Flax Seeds, raw, 1 ounce 131 10 0 7

Hazelnuts, raw, 1 ounce 176 17 2 4

Madadamia Nuts, raw, 1 ounce 203 21 2 2

Peanuts, raw, 1 ounce 157 13 3 7

Pecans, raw, 1 ounce 190 20 1 3

Pine Nuts, raw, 1 ounce 189 20 3 4

Pistachios, raw, 1 ounce 158 13 5 6

Pumpkin Seeds, raw, 1 ounce 159 14 1 8

Sesame Seeds, raw, 1 ounce 160 14 4 5

Sunflower Seeds, raw, 1 ounce 150 11 4 3

Walnuts, raw, 1 ounce 185 18 2 4

The Best Food Choices

The foods listed here will be the most nutrient dense sources out there and cover

more than one aspect of it. For instance, there has to be more than simply a lot of fat

or protein.

Micronutrients and other enzymatic processes have to be also taken into account as

the purpose is to get as much benefit with the least of side effects. If the food is

packed with vitamins and minerals, then it can be considered optimal.

Variables that are taken into account include nutrient density, appropriate

macronutrient ratios, micronutrient content, accessibility, other health benefits and

taste.

Protein

On keto, we don’t have to stick to lean bits of meat. Actually, we shouldn’t either

because lean meat by itself will rise our insulin.

By eating only moderate amounts of protein we will maintain ketosis and do not

need immense amounts of it. That is actually great. Fatty chunks of meat are the best

parts of any animal and hold the most amount of nutrients.

Moreover, we should also incorporate some organ meats at least once a week

because they are truly packed with vitamins and minerals.

On a daily basis, we can be eating pork chops, bacon, eggs, oily fish, chicken thighs

and wings, beef, lamb etc.

However, for most optimal results there are the top 5 sources of protein we would

want to focus on.

o Wild-caught oily fish. Salmon, sardines, trout, sprats, anchovies are all

great sources of protein but also full of essential fatty acids, such as

omega-3s, DHA and EPA. Eating seafood is great for our brain and will

allow our cognition to flourish as well.

o Free-range eggs. The same applies to eggs. DHA, EPA are found

especially in the yolk. Moreover, that beneficial saturated fat and

cholesterol will protect our cell membrane and actually lowers our

markers. Probably the number 1 protein source there is because it has

the widest amino acid profile covering all of them.

o Grass-fed beef. Meat from animals who have been humanely raised

and fed quality food is higher in vitamins and minerals than the

industrial counterpart. We do not want to be eating corn-fed cattle as it

influences our own biology to a certain degree. You are not what you

eat, but what you ate ate.

o Grass-fed liver. Organ meats are the most nutritious parts of any

animal. All the vitamins and minerals are found in the liver, bones and

kidneys, not the actual tissue.

o Grass-fed heart. The same goes to the heart. It’s made up of pure

protein and rich in essential compounds for optimal nutrient

partitioning. We can use different animals, such as beef, chicken, pork

or lamb. They actually taste quite amazing once you re-conceptualize it

in your head.

Carbohydrates

To establish ketosis, we need to restrict our carbohydrate intake significantly. We

will not be able to do so by eating starchy tubers, sugar, rice, fruit or pastry.

Despite the fact that we will be eating very low amounts of carbohydrates in the form

of calories it does not mean that in the case of food volume. In fact, vegetables make

up the majority of our plate visually.

Moreover, for optimal results we want to maximize our fiber intake and nutrient

density as well. Wasting our carbohydrate allowance will not be beneficial in the

long run. Ti feed our gut microbiome and receive as much micronutrient content as

possible, we want to stick to the most optimal sources.

Dark leafy greens have the lowest amount of digestible sugar in comparison to

insoluble fiber. They vary in different species and types but are by nature all very

similar. Cabbage, cauliflower, broccoli, kale are all different variations of the same

phylogeny.

Moreover, celery, cucumber, iceberg lettuce and salad are also simply made up of

mostly water and fiber. For us to maximize our micronutrient and mineral content,

we would want to focus on the top 5.

o Sea vegetables. To overcome the biggest shortcoming of keto, which

is thyroid down regulation, we have to eat a lot of seafood. Kelps are

rich in iodine and packed with vitamins and minerals. Sea vegetables

have high amounts of bioavailable iron and vanadium, the latter of

which decreases our body’s production of glucose and increases our

ability to store starch in the form of glucose.

o Broccoli. In addition to its great fiber content, broccoli is probably one

of the best foods in the world that fights cancers and tumors. It reduces

blood pressure, has anti-aging compounds and improves our immune

system. By eating broccoli every single day you are doing your health

a huge favor.

o Spinach. Yet another anti-inflammatory and cancer fighting vegetable

that tastes amazing. It’s also rich in potassium which is important for

electrolyte balance and overcoming magnesium deficiencies. The

antioxidant benefits will also keep our body clean and provide us with

more than enough vitamins. In fact, spinach has about 3 times more

potassium than bananas, which is considered the go-to fruit for

potassium.

o Kale. One of the most popular and trendiest vegetables is probably kale.

I’m not going to lie to you when I say that it’s great but it’s not that

special in comparison to the other superfoods listed here. Similarly, it

fights cancer, inflammation, boosts the immunity and also protects our

eyes.

o Cabbage. Like any other dark leafy green vegetable, cabbage is as

efficient at providing us with the needed vitamins and fiber. It can come

in many different variations and colors all of which we should use to

maximize our array of nutrients. Bok Choi, Savoy cabbage, red

cabbage, chards etc. are all basically the same.

Fats

Last but definitely not least there are the fats which we will be consuming a ton of.

In order to provide our brain the necessary fuel in the absence of carbohydrates, we

need to feed the body with a lot of fat that would promote the production of ketones.

They are incredibly rich sources of abundant energy and can make every food taste

amazing.

It might be difficult to figure out a way to get all of that fat inside our body but by

using it to cook our food and spreading it on everything we will be able to get more

than enough.

Vegetables are nothing else but a vessel for butter. As they absorb all of that grease

we can really create an amazing dish.

The danger with fats is that they tend to oxidize if used improperly. That is why

heating some of them is out of the question. To not cause inflammation we need to

be very wise with how we use our fats.

Most common sources are lard, butter, coconut oil, olive oil, ghee (clarified butter)

etc. But they are also found in olives, avocados, nuts, seeds, cheese, heavy cream

careful with the carbohydrate content in them) and of course in meat, fish and eggs.

The top 5 are.

o Grass-Fed Butter. It’s the most easily absorbable source of vitamin-A,

which is necessary for thyroid and adrenal health. It also contains lauric

acid, which treats fundal infections and candida. The antioxidants

protect against cell free radical damage and the lecithins are essential

for cholesterol metabolism. Moreover, is rich in vitamin D, E, K and

has many other benefits. Do not confuse it with its hydrogenated

bastard brother margarine, which is actually a vegetable oil and highly

inflammatory. Those processed trans-fats are literally lethal, as they

cause cellular death. Avoid them like wildfire.

o Organic Extra Virgin Coconut Oil. One of the healthies sources of fat

in the world. It contains fatty acids with powerful medicinal properties

and is made up of 90% saturated fat. Because coconut oil contains

mostly medium-chain triglycerides, opposed to the long-chain ones, it

gets metabolized faster and more efficiently. This provides immediate

energy to the brain and circumvents the slow absorption of fat

molecules.

o MCT Oil. The liquidized form of coconut oil. If you want to speed up

your keto adaptation, then using MCTs is a must. Being one of the most

powerful sources of calories imaginable, it basically operates like liquid

glucose. It gets absorbed and converted into energy extremely fast. In

fact, it might happen too quickly as too much of it can cause diarrhea.

o Extra Virgin Olive Oil and olives. A staple of the Mediterranean diet,

they have anti-inflammatory substances and protect the heart against

cardiovascular disease. Beware not to heat it, as the fatty acids in olive

oil can oxidize and cause cellular damage if consumed. It’s best we use

it as cold dressing instead.

o Avocados. Loaded with heart-healthy monounsaturated fatty acids they

also contain more potassium than bananas. Eating avocados lowers

cholesterol, triglyceride levels and protects against cancer. It can also

help you absorb nutrients from other plant foods. The saying: an apple

a day keeps the doctor away should be replaced with an avocado a day.

These are the top 5 sources of every macronutrient we should be eating for the

majority of our time. The purpose is to maximize micronutrient content, beneficial

effects and nutrient partitioning from our food. This is a list of true superfoods that

empower us and enable us to reach optimal health, improve our performance and

longevity.

Superfoods for Superhumans

On the other hand, there are also some additional “superfoods” we can consume.

They are slightly less conventional and harder to find. Nevertheless, they are

incredibly empowering and take it to the next level. Occasionally using them will

yield great results.

First off, it’s important to understand what we mean by “superfoods.” Broccoli and

turmeric fight cancer and reduce inflammation, eggs and salmon have omega-3s and

DHA and can be considered as such. Because of the benefits we get from them, they

are already a part of the list. However, they lack that one last push that would twist

the entire thing over the top.

A superfood for a superhuman would have to be something that transcends their

health and performance past our normal capacities and reach levels of post-optimal

wellbeing.

Here’s a list of some TRUE superfoods.

• Blueberries. Why? They’re full of phytonutrients, that neutralize free

radicals. The high antioxidant content also protects against cancer and reduces

the effects of Alzheimer’s and Parkinson’s disease. They’re brain food that

improves cognitive functioning and memory. At the same time, it reduces the

risk of heart disease and muscle damage from exercise.

• Cacao. Not hot chocolate, but raw cacao nibs. They can improve your

memory, reduce heart disease, increase fat oxidation, boost immunity and

grant a lot of energy. The Incas considered it the drink of the gods. Raw cacao

contains 20 times more antioxidants than blueberries and 119 times more than

bananas – there’s your micronutrient bomb. Processed chocolate is made with

roasted cocoa, milk, sugar and trans fats that block the absorption of

antioxidants. Organic more than 80% dark chocolate can have the same

benefits as raw cacao.

• Chia seeds. A very popular superfood because of its nutrient density and easy

digestion. Aztec warriors ate chia seeds before battle for high energy and

endurance. A spoonful was said to sustain them for 24 hours. In the Mayan

language, “Chia” means “strength.” These seeds are rich in fiber, omega-3s,

protein, vitamins and minerals, such as copper, zinc and potassium. They will

boost our metabolism, protect against heart disease, build muscle and increase

fat burning. To get the most nutrition, you have to soak them in water for a

few hours before consumption.

• Algae. It’s a complex superfood that can be found in green, blue-green or

brown seaweed. The health benefits are quite amazing: stronger immune

system, increased white blood cell count and better gut flora. Blue-green algae

like Chlorella or Spirulina is a source of vitamin B12 and 22 other amino

acids. Brown algae contains Fuxoaxanthin that promotes fat burning.

• Bee pollen. Made by honeybees, it is one of the most nourishing foods Mother

Nature can provide us with, as it contains almost all the essential nutrients

needed by humans. It’s rich in amino acids, vitamins, including B-complex,

and folic acid. Bee pollen is richer in protein than any animal source and half

of it is directly used by the body. One teaspoon consists of over 2,5 billion

(that’s 9 zero digits – 2 500 000 000) flower pollen grains. Talk about

micronutrient density. The benefits include: enhanced energy, smoother skin,

high amounts of antioxidants, allergy reduction, improved digestion, stronger

immune and cardiovascular system.

Chapter Takeaway

• Micronutrient content is a lot more important for health and performance than

macros.

• You should eat mostly the top 5 foods for each macronutrient group.

• Occasionally eat some superfoods for superhuman vitality. They’re worth it.

Chapter Three

New Ketogenic Eating Habits

A sustainable shift towards keto fasting needs to also be accompanied by changing

some of your eating habits. The purpose isn’t to restrict yourself from doing certain

things but to create new patterns of behavior that would improve your relationship

with food for the better and turn yourself into the YOU+ version of yourself.

What’s the secret to sticking to healthy habits as a long term thing? It’s not

about pushing through with sheer willpower, although you need some discipline

initially. Instead, you simply have to create yourself a certain set of rules that you

will begin to follow from now on. Come hell or high water…

The first rules you should make immediately are:

• No more eating 3-5 times per day

• No more snacking on the run

• No more eating in bed

• No more turning a blind eye to unscheduled cheats

• No more binging or emotional eating

• Always savor your first bite after a fast

• Don’t eat until you’ve completely prepared your dish

Your own individual preferences may require a different set of rules and these are

only a few examples. At the same time, don’t get too attached to your rules either

because that marks the point of you being controlled by them not the other way

around.

You want to maintain this elusive balance between being disciplined and

spontaneous. However, if you want to truly reap all of the promised benefits of keto

then you must stay consistent and focused on the path.

Realize this: your habits and taste preferences have nothing to do with who you

truly are. They are simply habitual patterns of thinking and behaving that stem from

your past condition and history. If you were to grow up in a different environment

and get exposed to other stimuli you would value other things.

Why do you think some people report getting incredible enjoyment out of natural

whole foods, such as raw cabbage, whereas others need to add a ton of salt and sugar

to their dish in order to get any sensation from it?

Human beings adapt to ketosis, hormesis and fasting but we also get used to the

stimuli we get exposed to the most. It’s homeostasis in work again. Whatever seems

appealing to you is purely subjective and isn’t necessarily beneficial. In this case, it

can be adjusted and changed for the better. You’ll be happier and more efficient of

a human being if you do this.

The Key to Habit Change

Breaking bad habits is difficult at first because we are stuck inside them. What you

need to do is replace one habit with another.

Replace the habit of always having dessert after dinner with the habit of drinking

herbal tea. It’s a skill that allows you to constantly break up patterns that don’t serve

you and adjust your behavior in a way that contributes to your greater cause.

Eventually, you’ll be liberated from them completely and can thus truly live a

fulfilling life the way you like it.

Do You Always Have to Be in Ketosis?

We’re living in an anti-ketogenic world. Massive amounts of carbohydrates and

trans fats are surrounding us everywhere – they’re in our grocery stores, coffee

shops, office space, pantries and kitchen cupboards. The Western cuisine is built up

on a SAD template that promotes inflammation, lethargy and poor health.

Nevertheless, we as people are living members of that culture and not all carbs are

inherently damaging or bad. Low carb fanatics are making the same mistake as the

carboholics did in the past by blaming it all on one single macronutrient.

In reality, the reason for the poor health condition of so many people isn’t this

thing or the other. It’s the culmination and combination of several factors that

create a hectic environment in our inner biology. On top of that, our outer world is

also unforgiving and as a result our biology will suffer.

Although ketosis alleviates and cures a lot of the symptoms and diseases people are

struggling with, it’s not a miracle drug nor the end-all-be-all.

The fact of the matter is that you don’t have to nor should be in ketosis 24/7 for the

remainder of your life.

Getting into ketosis the first time may take a week or two, depending on your degree

of carbohydrate tolerance. It’s true that the longer you stay in it, the better you’ll

start to feel. Your mental acuity and energy levels will be on point for the majority

of the time. What’s more, after proper fat adaptation, your physical performance will

also get enhanced.

Nevertheless, you may come across various situations wherein you don’t have the

means or desire to follow a ketogenic diet. Maybe you choose to become a

professional athlete who’s in need of more glycogen, maybe it’s the holidays and

you want to eat some cake, maybe you’re in a meditation retreat where people eat

vegan – whatever it might be.

Getting off keto isn’t detrimental nor difficult. Intermittent fasting is, in my opinion,

a much more important strategy for health. Also, you can actually stay in ketosis to

a certain degree as long as you practice IF. You won’t lose your fat burning pathways

anyway, as long as you won’t start eating copious amounts of simple sugars and

refined carbs SAD style.

How to Transition Off a Ketogenic Diet

The only problem with getting off keto is that you may experience an abrupt weight

gain. After you go low carb, your body will get flushed from glucose and begins to

hold onto less water. As a result, you will seemingly lose a few pounds almost at an

instant. However, this isn’t actual fat loss but simply liquid retention.

Once you start eating carbs again, your muscles will re-absorb those carbohydrate

molecules and your body will become more “fuller.” It has nothing to do with ketosis

– it’s just the natural tendency of our body to react to certain nutrients. For instance,

eating a lot of sodium will also make you retain more water. When on keto this is

less so because you hold less glycogen to begin with, so it’s all depends on many

variables.

To prevent yourself from gaining a lot of weight after getting off a keto diet,

you would want to ease out of it slowly. Rather than starting to binge on starchy

tubers, pasta and bread, you would want to re-introduce larger quantities of carbs

over time.

Getting Off Keto

• During the first week off from keto, you would want to eat around 100

grams of carbs mainly from fibrous tubers and vegetables, such as carrots,

beetroot and berries. Do keep eating the low carb cruciferous veggies because

their micronutrient properties and anti-cancerous compounds are quite

amazing. Just don’t eat a lot of starch yet.

• The second week can be more liberal in terms of what you eat. Start adding

a potato or a cup of rice to your dinner on days you’re most physically active.

Don’t overdo it either if you want to maintain at least semi-ketosis for at least

some parts of the day. In total, your daily carb intake would fall somewhere

between 100 and 200 grams.

• Third week in, eat moderate carb. In this stage, you can eat starchy tubers,

fruit and grains as long as you keep yourself physically active in some degree.

I wouldn’t recommend anyone but professional athletes to eat a high carb diet

because of blood sugar reasons. Despite you being off keto, the key to greater

health is still controlling insulin. How many carbs you can get away with

depends on your level of leanness, insulin sensitivity, how much you train and

how much muscle mass you have. Generally, 200 to 300 grams per day should

be the upper limit if you want to be in mild-ketosis while fasting in the

morning.

• Keep practicing IF daily. The beauty of intermittent fasting is that it works

with every diet and it doesn’t require you to be manically obsessed by what

you eat. Although it works best and is the healthiest on a keto, you can and

should practice it in some shape or form almost every day. Don’t revert back

to eating 3-5 small meals a day.

• Eat carbs strategically. By the same token, you don’t want to be eating

carbohydrates randomly. Your first meal of the day with which you break your

fast should still be low glycemic and ketogenic. This will sustain a fasted state

and keeps your fat burning pathways engrained within you at least to a certain

degree. The best time to eat carbs is post-workout when your muscle glycogen

stores are already empty and ready to absorb some fuel.

Chapter Takeaway

• The key to sticking to good habits is creating a set of rules for you to follow.

• Your habits and taste preferences are not who you truly are but merely the

conditioning you’ve received from your environment. They can be changed

for the better.

• Break bad habits by replacing them with a good one.

• To not experience an abrupt weight gain while getting off a ketogenic diet,

you would want to slowly ease out of it by bringing carbs back in gradually.

Chapter Four

A Chapter About Supplementation

Despite our access to abundant contemporary food we’re still missing some key

ingredients - the micronutrients. To overcome this flaw there are some supplements

we should be taking.

With the industrialization of food all of that has suffered. Our soils are being depleted

from their vital life force with the use of fertilizers, spraying of toxic fumes, usage

of GMOs, radiation, travel pollution and many other things. All for the purpose of

creating more empty calories and food without any actually beneficial content.

A Word of Caution

There are a lot of supplements we could be taking. However, that doesn’t mean we

should start gorging on piles of tablets and numerous pills. It’s not about becoming

a substance junkie, but a self-empowered being who simply covers all the necessary

micronutrients through the usage of natural yet still manufactured additives.

We don’t need to take a whole lot, simply some which everyone needs and especially

those that we’re individually most deficient of. That’s something we have to find out

ourselves.

All the supplements that I have listed here are least processed and free from any

additional garbage, such as preservatives, GMO, gluten, starch, sugar etc. They’re

keto-proof and friendly.

Additionally, we should always try to stick to real whole foods as much as

possible. Supplements are just that - supplementation for some of the deficiencies

we fail to get from what we actually eat. They’re not magical but simply give us the

extra edge.

The effects these products have can be derived from natural foods as well. In the

form of a pill or a powder they're simply microscopic and packaged nutrition. Taking

them will grant us access to optimal health - the utmost level of wellbeing and

performance both physical and mental.

In this list are all the supplements I am personally taking because of their importance,

as well as the additional benefits we get. However, I do not advise anyone to take

any of them unless they are aware of their medical condition and don’t know about

the possible side effects or issues that may or may not follow.

Before taking anything we ought to educate ourselves about the topic and

consult a professional physician. The responsibility is solely on the individual

and I will take none.

Natural Seasoning

To start off I’m going to list the supplements we should be taking, each and every

one of us, as they are something that we’re definitely all deficient of and also

promote Superhuman wellbeing.

Not everything we consume ought to come in the form of a pill. A lot of

micronutrients can be found in unprocessed products as well, we simply need to add

them to our diet and reap the benefits. They are most natural and completely free

from the touch of man. Therefore, they come first and are of utmost value.

We’ve already covered the health and medicinal properties of turmeric, ginger and

cinnamon but in case you forgot, here they are again. You should start adding them

to your food no matter what.

• Turmeric. One of the best spices we can use is curcumin or turmeric. It has a

lot of medicinal properties, such as anti-inflammatory compounds, increase of

antioxidants and brain health. Also, it fights and prevents many diseases, such

as Arthritis, Alzheimer’s and even cancer. In addition to that, it tastes amazing

and can be added to everything. I sprinkle it on all foods and run out quite

quickly which is why I also buy it in bulk so that it’s cheaper. You can also

take a capsule.

• Ginger. Continuing on with turmeric’s brother. It has almost as much health

benefits. In addition to that, it lowers blood sugar levels, fights heart disease,

treats chronic indigestion, may reduce menstrual pain for women, lowers

cholesterol and heals muscle pain. Once again, bulk or capsule.

• Cinnamon. These three create the most important natural spices we should

be eating on a daily basis. They’re incredibly cheap and easy to come by yet

have amazing health as well as performance enhancing benefits. Moreover,

they all make food taste amazing. Cinnamon falls into the same category as

ginger and turmeric - superfoods, because it truly empowers us. In addition to

the same medicinal properties it also increases insulin sensitivity, fights

neurodegenerative disease and bacterial infections. What’s best about it is that

it can be added to not only salty foods but on desserts as well. I even add it to

my coffee. The best to use is Ceylon or „true“ cinnamon.

• Green tea. It isn’t an actual supplement but is still extremely empowering. In

fact, it can be considered to be the healthiest beverage of the world after water.

It improves health, brain function, fat oxidation and detoxifies the system.

Additionally, lowers blood pressure and prevents all types of disease,

including Alzheimer’s and cancer. We don’t need to take pills with extracts

but can get all of the benefits by simply drinking a cup a day. However, to get

all of the benefits we need to be consuming about 15-30 cups. Using a capsule

would be very efficient.

• Garlic. It has a strong taste and smell but is incredibly healthy nonetheless.

Chopping garlic cloves forms a compound called ‘allicin,’ which, once

digested, travels all over the body and exerts its potent biological effects. It

fights all illness, especially the cold, reduces blood pressure, improves

cholesterol levels, contains antioxidants, increases longevity, detoxifies the

body from metals, promotes bone health and is delicious. Because of its flavor

it makes a great addition to meals. It also comes in capsuled form.

Supplements you HAVE to Take

Moving on with actual supplements. These things we’re all deficient of and they also

take our performance to the next level, they empower us.

• Omega 3s - Omega 3s are essential fatty acids that the body can't produce

itself and thus they need to be derived from diet. Omega 3s need to be kept in

balance with the omega 6s. Unfortunately, that balance can be easily tipped

off as every amount of omega-6 requires triple the amount of omega-3 to

reduce the negative effects. The more omega-6 fatty acids you consume, the

more omega-3s you may need. Sources of omega 6 fatty acids are vegetable

oils, corn oil, peanuts and some cereals. Naturally, omega-3s can be found in

fatty fish such as salmon, herring, mackerel, and sardines but also in splant-

basedased sources like chia seeds, hemp seeds, and flax seeds. However, fish

has DHA and EPA, which promote brain functioning, fights inflammation,

supports bone health, increases physical performance etc. Fish oil can be used

easily as a capsule or liquidized. A healthy dose of omega-3s is 1000-3000

mg/day. Research shows that more than 5000 mg doesn’t seem to have any

added benefits. For EPA and DHA, you should aim for a minimum of 250 mg

and a maximum of 3000 mg/day in a combined dose. Krill oil might simply

be a more potent and bioavailable source. Make sure to use wild caught

sources to avoid mercury poisoning. Plant based supplements for omega 3s

include hempseed oil and wheat germ.

• Vitamin D-3. It’s not actually a vitamin but gets synthesized into one inside

the body. Vitamin D-3 governs almost every function within us starting from

DNA repair and metabolic processes. It fights cardiovascular, autoimmune

and infective diseases. Of course, the best source would be to get it from the

Sun but that is not always possible because of seasonality and location. An

average adult should take at least 2000 IUs of vitamin D but it would also

depend on how much exposure you get to natural sunlight. It can be consumed

as oil or a capsule.

• Magnesium. Another foundational mineral. It comprises 99% of the body’s

mineral content and governs almost all of the processes. Magnesium helps to

build bones, enables nerves to function and is essential for the production of

energy from food. Some people who are depressed get headaches because of

this deficiency. RDA is 400 mg/day. If you’re physically active, then pay

especially close attention to this because you may get muscle cramps and other

problems.

Now these 3 are the main supplements, I would add to any diet.

What Micronutrients You Should Supplement

There are other micronutrients that are very important for optimal health and energy.

Like potassium, vitamin K, zinc and b vitamins. However, you would want to

supplement them only when you’re actually deficient in them because consuming

too many of certain nutrients will hinder other metabolic functions and mineral

absorptions.

• Estimated daily minimum for potassium is 2000 mg/day and the RDA is

4700 mg/day. You shouldn’t worry about eating too much potassium, unless

you’re taking supplements. If you don’t consume a lot of green veggies or

avocados in a day, then consult your doctor before taking potassium

• RDA for zinc is 8-12mg/day. Zinc is an essential mineral involved in cell

growth, protein synthesis and protecting the immune system. The upper limit

for zinc a day should be under 100 mgs because you may get nausea, vomiting

and reduced immune functioning. Oysters are the most abundant sources of

zinc with a massive 74 mg per serving. Other sources are beef, poultry and

some nuts. If you’re a male, then you should pay close attention to your zinc

consumption because it’s one of the crucial minerals for testosterone

production. But if you’re eating a lot of seafood or red meat then you don’t

need to supplement it either.

• The RDA for vitamin K is roughly 60-120 mcg, and the optimal level is

roughly 1000 mcg. This optimal level is mostly the same for both vitamin K1

and K2. It should be noted that while many sources may claim to hit the RDA

for vitamin K, they have poor bioavailability - your body is unable to extract

the full amount from said foods.

• B vitamins are also essential and they can be found in animal products. If

you're already eating a whole foods based diet that includes some meat then

you really don't need to supplement this. Vegans, however, are commonly

deficient of b-vitamins so you'd have to look into that.

• Overdosing iron can be toxic so consult your doctor first. Iron deficiencies

are more common on diets with little or no meat

• Calcium deficiencies are common in older people or those who don’t

consume a lot of dairy. Before supplementing, you should know whether or

not you’re actually deficient.

• Taking a multivitamin is also counterproductive if you don’t know what

you’re actually deficient of.

Supplements Empowered

We have covered all of the supplements we should be taking no matter what, the

most important and essential ones. Now I’ll get down to the empowering ones.

They are not foundational but beneficial nonetheless. With the help of these we can

transcend the boundary between healthy and superhuman performance as they will

take us to the next level.

• Creatine Monohydrate. Creatine is an organic acid produced in the liver that

helps to supply energy to cells all over the body, especially muscles. It

enhances ATP production and allows for muscle fibers to contract faster,

quicker, and makes them overall stronger. That means increased physical

performance with explosive and strength based movements and sprinting.

However, it doesn’t end there. Creatine has been found to improve cognitive

functioning, as it’s a nootropic as well, improving mental acuity and memory.

Naturally, it can be found most in red meat. It’s dirty cheap and easy to

consume, as only 5 grams per day will do wonders and doing so won’t make

a person big nor bulky.

• Pro- and prebiotics. Having a well working digestive system is incredibly

vital for getting the most nutrients out of our food. Industrialization has done

another disservice to us by destroying all of the bacteria in the food we

consume, the good and the bad, and replacing them with preservatives. We

might be eating but we’re not actually deriving a lot of nutrients. In order to

have a healthy gut we need to have a well-functioning microbiome. Naturally,

food is full of living organisms. Sauerkraut, raw milk, yoghurt, unprocessed

meat all have good bacteria in them. With there being no life in our food, we

need to create it within us ourselves. Probiotics are alive microorganisms in a

pill that transport these good bacteria into our gut for improved digestion and

immune system. Prebiotics are different, they’re not alive, but plant fiber that

feeds the bacteria. They’re indigestible parts of the vegetable that go through

our digestive track into our gut where the bacteria then eat them. If you don’t

like eating a lot of broccoli and spinach, then you should still get a lot of fiber

into your diet.

• Thyroid supplementation. The thyroid gland is incredibly important for our

health because it regulates the functioning of our metabolism. Moreover,

because of its location in our throat it also is a connective point between the

brain and the rest of the body. This organ is a part of an incredibly complex

system which creates this intertwined relationship between the two. With a

low functioning thyroid one will have an impeded metabolism, suffer

hypothyroidism and many other diseases because of the necessary hormones

will not be produced. Promoting thyroid functioning can be done by taking

iodine supplementation or eating a lot of sea vegetables. The daily

requirements for selenium can be met with eating only 2-3Brazil nuts.

• Maca. Another superfood comes from the Peruvian mountains and is the root

of ginseng. It has numerous amounts of vitamins and minerals in it, such as

magnesium zinc, copper etc. Also, it promotes hormone functioning for both

men and women, as well as increases our energy production just like creatine

does. It can either be powdered or made into a tablet.

• GABA. Called gamma-aminobutyric acid, it’s the main inhibitory

neurotransmitter, and regulates the nerve impulses in the human body.

Therefore, it is important for both physical and mental performance, as both

of them are connected to the nervous system. Also, GABA is to an extent

responsible for causing relaxation and calmness, helping to produce BDNF.

• Chaga mushroom. Chaga is a mushroom that grows on birch trees. It’s

extremely beneficial for supporting the immune system, has anti-oxidative

and soothing properties, lowers blood pressure and cholesterol. Also,

consuming it will promote the health and integrity of the adrenal glands. This

powder can be added to teas or other warm beverages. Or you can grind it

yourself.

• MCT oil. For nutritional ketosis having an additional source of ketone bodies

will be beneficial. MCT stands for medium chain triglycerides which are fat

molecules that can be digested more rapidly than normal fat ones, which are

usually long chain triglycerides. Doing so will enable the brain to have

immediate access to abundant energy and a deeper state of ketosis. Basically,

it’s glucose riding the vessel of ketones. Naturally, it’s extracted from coconut

oil and is an enhanced liquidized version of it. Additionally, I also eat raw

coconut flakes, which have MCTs in them.

• Collagen protein. Collagen provides the fastest possible healthy tissue repair,

bone renewal and recovery after exercise. It can also boost mental clarity,

reduce inflammation, clear your skin, promote joint integrity, reduces aging

and builds muscle. Naturally, it’s found in tendons and ligaments, that can be

consumed by eating meat. As a supplement it can be used as protein powder

or as gelatin capsules.

Keto FIT Supplements

Now I’m going to share with you the ones that can be used specifically for promoting

your Keto Fitness.

• Branched Chain Amino Acids. L-Leucine, L-Isoleucine, and L-Valine are

grouped together and called BCAAs because of their unique chemical

structure. They’re essential and have to be derived from diet. Supplementing

them will increase performance, muscle recovery and protein synthesis. There

is no solid evidence to show any significant benefit to BCAAs. However, they

can be very useful to take before fasted workouts to reduce muscle catabolism.

• Whey protein. On SKD you would want to avoid protein shakes because they

spike your insulin. On CKD you would benefit from having an easily

digestible source of protein. Before you break your fast and begin your carb

refeed, make a quick shake to get the juices flowing.

• Dextrose. It’s basically powdered glucose and very high on the glycemic

index. You want to avoid it on SKD, but on CKD it’s very useful for a post-

workout shake with protein. It’s dirt cheap. Use it ONLY when doing the Keto

Carb Cycle because under other circumstances you’re not doing your health a

service.

• Leucine is one of the amino acids. It’s actually the most beneficial for

promoting muscle growth and recovery. You see, leucine has been shown to

trigger protein synthesis independent of insulin, which makes it the top post-

workout supplements on Keto Fit. Naturally, leucine can be found in eggs, but

I recommend you take 2-5 grams of leucine powder during the tail end of your

workouts to get yourself recovered faster.

This is the list of supplements we should be taking. It includes the most important

ones, the essential, which we should be taking no matter what, as well as the not so

vital that simply make us more empowered and give us the extra edge. Nothing

replaces good food, but proper and educated supplementation will fix some of the

loopholes.

Chapter Takeaway

• Contemporary food doesn’t have a lot of micronutrients in it because of poor

soils, travel pollution and preservation.

• You have to take full responsibility over taking supplements. If you screw up

something then you’re the one to blame, not me.

• Natural seasoning, such as turmeric, ginger, cinnamon and garlic, make food

taste amazing and promote superhuman health.

• You should definitely supplement omega-3s, magnesium and vitamin D-3.

• Use other empowering supplements according to your preference, goals and

needs.

PART FOUR

KETO FIT

This part is structured as follows:

• Chapter One – Training Principles

o Lower Body

o Shoulder Press

o The Push

o The Deadlift

o The Row

o The Pull

o Core and Abs

o Conditioning and Cardio

o Training Structure

• Chapter Two – The Workout Program

o First Week

o Second Week

o Third Week

o Fourth Week

o Fifth Week

o Auto-Regulative Training

• Chapter Three – Sleep Well

o Total-Sleep Optimization

o Sleep Tracking

Now that we’ve covered the nutrition side, it’s time to turn to the training aspect of

becoming keto fit. Diet is foundational but exercise is nearly as important.

Chapter One

Training Principles

Time to get you keto-fit.

Your main focus when doing any type of training is to promote health and longevity

because in the grand scheme of things they’re much more important than just having

shredded abs or running a mile under 4 minutes.

Nevertheless…

Building muscle isn’t just for vanity. It’s probably our biggest organ and contributes

to better biomarkers and longevity. Having more muscle is essential for mitigating

signs of aging, one of which is muscle loss. Lean muscle mass will also improve

insulin sensitivity and cognition, so it’s an all around life-enhancement.

That is why the KETO FIT Workout Routine involves building a well-functioning

body that’s capable of performing at various circumstances and according to the

need of the situation.

Let’s start off with building muscle

Basically, you want to target 3 main training regions: push-pull-legs. They’re

also divided into horizontal and vertical planes. To build muscle and strength, you

need to increase the amount of muscle fibers in those muscle groups. There are

different muscle fibers.

● Sarcoplasmic muscle fibers enlargen intramuscular glycogen stores, by

adding cells more fluid and blood, without a significant increase in strength.

For that, do 3-4 sets of 60-70% intensity of your 1 rep-max. With bodyweight

exercises, it’s about 8-15 reps a set, but it can be even higher.

● Myofibrial muscle fibers increase muscle strength and proteins needed for

force production, but it also causes some size growth. This is the powerlifter

and gymnast type muscle - as much relative strength with as little bodyweight.

For that, do 80-90% of your 1 rep-max of 2-4 reps with 4-8 sets.

One thing is certain - muscle growth is caused by an increase in strength. The

same pattern can be found in muscle fibers, where some are fast twitching (sprinting)

and others slow twitch (jogging). However, triggering fast twitch fibers recruits slow

twitch ones as well. Therefore, it’s always better to stay relatively low on the rep

range.

The key to building muscle and burning fat isn’t in doing hours of light or moderate

aerobic exercise. Ever seen the difference between a sprinter and a marathon runner?

You can do your endurance work and aerobics as much as you like. However,

whenever you’re doing calisthenics and trying to stimulate your muscles then you

have to focus on maximum power and strength.

When you’re doing these exercises then do them with lower repetitions but at greater

intensity. You can get a lot of aerobic conditioning from walking but at certain

periods, like when trying to burn more fat or simply improve endurance, you can

add some easy cardio on days you don’t do resistance training. The key word is easy,

try to breathe through your nose and do it for 30-45 minutes. Any more really isn’t

necessary.

You have to trigger a sufficient response for your body to adapt and that’s why you

rarely ever want to exceed 12 repetitions on your working sets. Instead, focus on

lower reps (about 5-8) and you’ll see more progress in burning fat as well.

The feeling of muscle burn can be misleading. You want to do the exercise as fast

as possible to recruit as many muscle fibers as possible. Think speeeed whenever

doing these movements but don’t sacrifice poor form for it. Form is king and you

should stop whenever you feel the slightest pain in your joints.

You would also want to focus on compound movements that move more than a

single joint and tax the entire body. Nevertheless, resistance bands are excellent and

necessary. If you could also get a light kettlebell then that would be great. You

wouldn’t need to go to the gym ever again.

With each exercise I give you, determine your 90% maximum rep amount.

Then calculate the 70-80% maximum and start doing 5 working sets (no warm

ups included). This might mean having to do 50-70 push-ups. In that case, I’ve

given you some harder exercises that decrease the number of reps. Rest periods may

last between 2-3 minutes but with harder exercises you may rest longer, as long as

you’re getting stronger.

Lower Body

We’ll start from the bottom.

The king of all lifts is the barbell back squat. It’s our single most useful and

powerful exercise in the gym, and our most valuable tool for building strength and

muscle.

The squat is literally the only exercise that directly trains hip drive – the active

recruitment of the muscles in the posterior chain. This term refers to the muscles that

produce hip extension – the straightening out of the hip joint from its flexed or bent

position in the bottom of the squat. The best way to get strong hip extensors –

hamstrings, glutes and the adductors – is to squat heavy.

Here’s how to execute the barbell back squat safely and correctly.

Don’t make the mistake of getting under the bar and just going for it. Merely winging

it and doing something will lead to random results. If you do it wrong, you’ll also

hurt yourself in the process.

● Position the barbell on the lower part of your trapezius muscles. Keep the

weight over your mid-foot, which is your center of gravity.

● Take a deep breath in and squeeze your glutes forward to unrack the weight.

Take a few small steps backward and let the bar settle in.

● Adjust your feet and position them about shoulder width apart, like you’re

about to jump. DON’T point your toes too far out. 45 degrees is too much.

Keep them at about 30 degrees, slightly apart.

● Before you squat, take a deep breath, brace your abdominal wall to activate

your core muscles and maintain a neutral spine. Push out with your abdominal

wall, as if you were to brace for a punch in the gut.

● Engage your glutes, start driving your hips back and sit between your legs.

Drive your knees out over where your toes are pointed. DON’T allow them to

collapse or shoot forward.

● Hit the right depth, just below the knees.

● As you come back up, think about squeezing your glutes and bringing your

hips forward.

Squat depth is important, as it determines the safety of the movement. Full range of

motion in the low bar squat involves the hips dropping slightly lower than the knees.

Doing the weightlifting high-bar squat means that you’ll be going almost all the way

down. To maintain balance, you also have to set the bar higher on your upper traps

and take a slightly narrower grip.

To squat properly, you have to use hip drive. Think of shoving-up the area above

your butt and pushing it forward, as you come up. This way you’re training the

posterior chain.

Accessory work for the lower body include walking lunges, Bulgarian split squats

and calf raises. They aren’t necessary for muscle growth, as squats hit everything.

You can still use them to bring some variation and really start carving your quads

and hamstrings.

To develop speed and power in your legs, you should do low repetition plyometrics,

such as broad jumps, vertical leaps and sprinting. Don’t hit failure, as these

adaptations are more taxing on the central nervous system. You have to be

performing at your maximum to improve in these metrics.

The Shoulder Press

Pushing involves moving the body’s center of mass or the weight away from the

hands. In the upper body, it includes mainly the recruitment of your chest, shoulder

and triceps muscles. At the same time, there’s a significant amount of pushing

involved in the squat and deadlift as well, as you’re literally trying to screw your

feet into the ground, when executing these movements.

While doing any exercise, really, you have to use your entire body. Pushing involves

some leg work as well, because, in order for you to maintain structural integrity, you

have to tighten almost every muscle in the body at once. That’s why compound

movements are superior to isolation exercises.

The overhead press is the oldest barbell exercise. People have been picking things

up and lifting them above their head ever since they developed the muscles to do so.

It’s a natural motion and very practical in almost everything we do.

Before the rise of bodybuilding, the overhead press was the standard of upper-body

strength. It requires immense amount of power only the strongest of men can do with

heavy weights. You would have to clean the barbell from the ground, stand up

straight and, with no additional momentum or jerking, press it straight up above your

head, using only your shoulders and arms. Now that’s tough.

Here’s how to do it correctly and safely. You can either clean the barbell from the

ground up onto your upper chest or unrack it from a squat rack.

● Stand with the bar on your front shoulders. Keep your grip narrow and

shoulder width apart, wrist straight, vertical forearms.

● Lock your knees and hips, keep your core and posterior chain tight.

● Raise your chest towards the ceiling by slightly arching your upper back.

Think of touching your chin with your upper chest. DON’T bend your head

downward or upward but look straight ahead. DON’T arch your lower back

either or fall too much backwards with your shoulders.

● Take a big breath, hold it tight. Core stability, push your abs out. Press the bar

up in a vertical line. DON’T press it in front or behind your head. Press it over

your head.

● While you’re pressing the weight up, stay close to the bar. Shift your torso

forward, once the bar has passed your forehead. Move your head slightly

forward from your arms. Think of peeking out of a window with your hands

above your head.

● Hold the bar over your shoulders and mid-foot to maintain balance. Lock out

your elbows and shrug your shoulders up to the ceiling.

● Reverse the process, bring the weight back down to your front shoulders and

repeat it until you’re ox strong.

The dip works almost the same muscles as the overhead press and handstand pushup

do, sans as much stress on the shoulders. Its main focus is put on the triceps, but if

you adjust your body’s position you can focus your chest and shoulders as well.

● Jump on parallettes or parallel bars and lock your elbows out.

● Keep your core tight and the legs straight, slightly bent forward. Maintain the

hollow body position.

● Start lowering down vertically, while keeping your feet straight and flexed.

DON’T flare your elbows out, but keep them in a vertical position, looking

backward.

● Bend your shoulders slightly forward, until they get past your elbows. Look

forward with your head.

● If you don’t have enough strength to push yourself back up, then keep doing

the negative as low as possible.

● If you’re strong enough, push yourself back up again by slightly driving your

chest forward. Use as little momentum as possible with your legs and back.

● Lock out your elbows and repeat the process.

By bending more forward with your shoulders, you’re putting more stress on the

deltoids. If you keep it as vertical as possible, you’re working the chest. Either way,

the triceps will get a hell of a workout.

As you get stronger, you can go even further, by going lower and even doing the

“Russian dip.” You descent as low as possible and land your elbows onto the parallel

bars. Then you drive forward with your shoulders again into the lowest dipping

position and push yourself up again. Doing regular dips with weights between your

legs or attached to a lifting belt increases the resistance.

The Push

Next up is probably the most popular exercise of them all. “How much you bench?”

has almost become the gold standard for measuring the worth of a man amongst gym

rats. After Arnold glorified bodybuilding with his dirty chest pump, everyone

wanted to have that beach body physique with big pecs. I’m not going to lie, it’s fun

to flex them and make them jump to impress the girls. You can also use it as a cool

party trick to let your friends know how many gains you’ve been making with your

training.

The bench press is a full body compound exercise, that works your chest, shoulders

and triceps. It’s also more effective for building upper body strength, because you’ll

be lifting more weight than with the overhead press.

Every gym that can call itself as such has a benching press. Here’s how to do it

safely.

● Lie on the flat bench with your eyes under the bar. Lift your chest up and

squeeze your shoulder-blades together. Keep your feet flat on the floor.

● Put your pinky on the ring marks of the bar. Hold the bar in the base of your

palms and keep your wrist straight.

● Take a deep breath and make your core tight. You can arch your upper back

by slightly lifting your lower back off the bench. Keep your feet planted to the

ground.

● Unrack the bar by straightening your arms and move it over your shoulders.

Keep your elbows locked out.

● Lower the bar down to your middle chest, while tucking your elbows about

75 degrees. DON’T flare your elbows out and keep them vertical. During that

time hold your breath and keep the core tight!

● From the bottom, press the weight up again above your shoulders. DON’T lift

your butt of the bench. Use your legs as driving force. At the top, lock your

elbows out and breathe again.

The bodyweight equivalent of the bench press is the push up. It’s a great way

train your chest as a beginner, but can even be used to build strength and muscle as

an advanced trainee. Don’t think that it’s too easy to cause any adaptations. I’m

going to teach you some tricks how you can make your pushups more difficult and

take them to the next level.

● Get down on the floor into a plank position with your hands in front of you

and your feet together.

● Lock out your elbows, keep your back straight and core tight! You know the

drill.

● Slowly lower yourself down as low as possible. DON’T flare your elbows out

and keep them vertical. DON’T arch your back either like a rubber band. Keep

it straight and tight! Maintain proper form throughout the movement.

● Hit rock bottom with your chest and come back up again until you’ve

completely locked out your elbows.

● Do them for as many reps as possible.

● As you get stronger, you can start leaning your shoulders more forward by

standing on your toes. Eventually, you should be able to do pushups only on

one of your big toes. This puts more stress on the wrists and forearms, as well

as the delts.

Once you’ve mastered this, you can try doing the one-arm push up. This will

help you build more strength and keeps the reps lower. It’s also an impressive skill.

● Hold the plank position with your feet apart. Take one arm off the ground and

put it behind your back.

● Start lowering your shoulder to the ground, while bending the opposing

shoulder slightly upward. Keep your chest parallel to the ground.

● Go as low as you can go and push yourself back up again. DON’T arch your

back and start wiggling around. Keep it clean, yo!

● Reach the top and lock out your elbow(s). Repeat the process with the other

arm as well.

● As you get stronger, you can start bringing your feet together. The closer they

are, the more difficult it is to maintain balance.

● Once you get really strong, you can even elevate your feet, which puts even

greater stress on the upper chest and leads to some aesthetic hypertrophy.

Doing push ups is a lot more difficult than it might seem, if you do them right. You

have to always have full range of motion and proper form. It’s very easy to jerk

around and start arching your back. In the military we called it screwing the ground.

Don’t do that, nobody likes to see that.

You can take the push up even further beyond this. It’s a natural progression –

explosive clap push ups, double clap push ups, behind the back push ups, superman

push ups and so on. Getting more powerful doesn’t require additional equipment or

weight. You simply have to be faster and be more explosive, like a nuclear bomb.

When doing pushups and planche exercises, we have to understand the principle of

scapular protraction. It’s the most important joint used in upper body movements.

It’s involved in both pushing and pulling motions. Think of pushing your shoulder

blades backward while simultaneously extending your hands in front of you. Try

engaging your scapula while hanging from a bar as well.

The Deadlift

Heavy pulling will make your back rock solid and extremely strong. You have to

maintain a rigid lumbar spine in almost every exercise and it’s important for both

power transfer and safety.

The deadlift is the best exercise for building back strength. If it were to include

more leg work, then it would reign supreme over the squat and become the king of

all lifts. To a certain extent it already is, at least it’s the big and intimidating

bodyguard protecting the royal family, like the Mountain in Game of Thrones.

All of the brutally strong men deadlift. It’s a simple movement but very hard and

extremely difficult to execute. The majority of the work is done by pulling the bar

off the ground, with straight arms, and up the legs until the knees, hips and shoulders

are locked out.

It’s hard to overstate the strength of a man who can deadlift over 800 pounds. The

world record deadlift (using a standard bar and plates but with a suit, straps and

hitching) is 500 kg (1,102.3 lb) by Eddie “the Beast” Hall. That’s quite astonishing.

Imagine how many motor units get recruited at that time and how fast they get fired.

Deadlifting with proper form means you have to keep your lower back neutral.

Rounding it during heavy lifting is very dangerous and will definitely lead to

injuries. Actually, if you do it with proper form you’ll increase your effectiveness.

Moving the bar in a vertical line shortens the distance the weight has to travel, which

increases the load you can pull.

● Walk to the bar and stand with your mid-foot under the bar. Take a hip-width

stance, with your toes pointing out about 15 degrees.

● Put your hands straight in front of you, take a very deep breath. Put the air

inside your abdominal wall and keep your core tight.

● Go down into the position with your arms straight, while still holding your

core tight.

● Grab the bar, about shoulder-width apart. Your arms are vertical, when viewed

from the front and just hanging outside your legs.

● Bend your knees, until your shins touch the bar. DON’T move the bar closer,

but keep it over your mid-foot.

● Lift your chest up, straighten the back. DON’T move the bar, DON’T drop

your hips, DON’T squeeze your shoulder blades.

● Squeeze the bar as much as possible and start lifting it off the floor. Drive

your feet into the ground, as if you’re pushing the earth away from you.

DON’T weaken your core. DON’T bend your elbows, keep them locked out

and straight. Maintain a neutral spine, by keeping your chest up and looking

up.

● As the bar passes the knees, engage hip drive and stand up straight. DON’T

round your shoulders at the top. “Open” your upper body once you reach the

top. DON’T lean back at the top, arch your lower back or shrug the bar.

The deadlift is a full body exercise and it involves a lot more than pulling. If you do

it correctly, then the actual pull part starts after the bar passes your knees. Your arms

are there to simply hold the bar in place and don’t get engaged in any other way. The

initial part of the lift is all about pushing and generating torque with leg drive. It’s

as if you’re screwing your feet into the ground.

Your form has to be impeccable for you to be able to lift heavy weights without

damaging your spine and discs. False movement patterns will stick because of the

neuromuscular aspect of training. If you deadlift with a rounded back, you’ll do so

with lighter weights as well. One day you’ll reach down to pick up some books or a

bag and you’ll snap your sh*t up!

There isn’t a specific bodyweight exercise that would tax the body the same way the

deadlift does. It’s the most functional movement there is and it will make you

stronger in everything you do.

However, there are some great bodyweight exercises that will also strengthen your

lower back and core strength.

Doing back-bridges is a great way to improve your flexibility and build a stronger

lower back. On top of that, it’s an irreplaceable movement for shoulder mobility.

This helps you in pressing as well.

Start off with regular back-bridges and, once you get stronger, begin to shift your

bodyweight gradually forward. Eventually, you should be able to lean onto your toes

and rock yourself back and forth.

After mastering the regular back-bridge on the floor, start doing it while standing

up.

● While on your 2 feet, put your hands above your head and look behind you.

● Lower your knees and start leaning backward with your hands till above your

head.

● Move as slowly as possible to not injure yourself. Land on the floor with your

hands and move back up again, like a slinky.

The Row

In Ancient Greece, the hoplites of Athens were like marines. They had to fight on

land as well as on sea. Their almost invincible navy comprised of Triremes, which

were the most lethal ships of that time, with battering rams in front. The men would

also have to spend a lot of time rowing, when in battle. This was the gym they needed

to be top notch ready for combat.

Rowing is the best exercise for developing a thick and wide back. It’s an

important skill to pull heavy objects towards you while maintaining proper form.

Barbell rows are also a full body compound exercise that work your entire back, hips

and arms. They’re also great for building biceps, much better than curls. Like with

the deadlift, it’s important to keep a neutral spine throughout the motion.

The bar starts on the floor and returns to the ground on every rep. You can also keep

it in the air if you’re trying to focus more on hypertrophy (those are called Yates

rows, after the 6 times Mr. Olympia Dorian Yates). It’s also very easy to cheat on

them by using your hips and jerking the weight. Put your ego aside and use proper

form at all times.

● Walk to the bar and stand with your mid-foot under it. Take a medium,

shoulder-width stance with your toes pointing out.

● Grab the bar with a medium-width grip. It should be slightly narrower than on

the bench press but wider than on the deadlift. Squeeze the bar.

● Unlock your knees and keep them higher than on the deadlift. Bend the knees,

but keep them back, so you won’t hit them with the bar.

● Lift your chest up and straighten your back. DON’T move the bar towards

you. DON’T drop your hips. DON’T squeeze your shoulder-blades together.

● Take a big breath, hold it, keep your core tight and pull the bar against your

lower chest. Lead with your elbows and pull them to the ceiling. DON’T raise

your torso, or it will become a deadlift. DON’T use momentum to jerk the

weight up and down.

● Drop the weight on the ground and repeat the process.

The bodyweight equivalent to this are ring rows or horizontal bar rows. You

can do them with a pair of gymnastics rings, a barbell or a table. The only difference

is that you’ll be pulling yourself forward, rather than pulling the weight towards you.

Other than that, the motion is the same. You have to keep your elbows locked out

before you start the movement and keep your back straight. As you get stronger, you

can adjust the difficulty of the exercise by decreasing the angle from which you start

pulling.

On top of that, there is also another horizontal exercise that targets the entire back

and arms. The front lever is one of the most difficult bodyweight exercises and is

most commonly trained by gymnasts. Despite that, it’s a great tool for building core

stability and pulling strength.

The Pullup

The king of all bodyweight exercises is the pullup, because it works your entire upper

body. It’s also a great indicator of your relative level of fitness. There’s nothing else

but you and your own muscles. It’s you versus gravity. Being big and muscular isn’t

noteworthy if you can’t do at least a dozen dead-hang pullups.

● Jump up to a bar and grip it about shoulder-width apart. Leave yourself into a

dead-hang with your hands completely extended.

● Take the hollow body hold and keep your core tight. Your elbows have to be

locked out and your feet can be slightly in front of you.

● Pull yourself up by pulling your elbows down on the floor. Keep them close.

DON’T swing yourself up or use legs as assistance. Maintain the hollow body

position and a tight core.

● Pull yourself up until your chin passes the bar. DON’T do half reps. Lower

yourself all the way down into a dead-hang again with your elbows locked

out. Take a deep breath and pull-up again.

The pull-up is a great addition to building back and arm strength. Alternating the

grips will also target different areas of your muscles. An underhand grip targets the

biceps more, whereas a wide overhand grip develops a wide back and gives you

wings to fly with.

Once you get stronger, you can make them even more difficult, by doing L-sit

pullups. Elevate your straight legs in front of you, parallel to the ground, by engaging

your quads and hip extensors. You should look like a big “L”. Do the same motion

as you would with the regular pull up. Eventually, you can also start adding extra

weights to a lifting belt to make it even more difficult.

Core and Abs

To get visible six pack abs you have to have a low body fat percentage, which is

achieved by being in a caloric deficit. You have to burn more calories than you

consume to lose fat. Once you’ve reached your desired look you can return to

maintenance.

The purpose of abdominal training isn’t to get you a six pack. Instead, it’s about

strengthening your core muscles that support your entire body. All compound

movements engage the core and to maintain proper form you have to have integrity

in your posture.

You don’t need to train your abdominals specifically to get a strong core, as squats

and deadlifts are already quite strenuous in that regard. However, we can still benefit

from doing it separately.

The best core exercises are:

o Hollow body hold – the most fundamental static hold in all bodyweight

exercises we talked about earlier.

o Ab wheel rollouts – use a special ab wheel of a regular basketball

o Hanging leg or knee raises – hang from a bad with your elbows locked out.

Raise your legs or knees as high as possible.

o Dragonflags – lie down on a bench and grab hold of it with your hands. Raise

your entire lower body up into the air and move it down as slow as possible.

That’s the exercise Silvester Stallone did in The Rocky.

Your core strength will determine how well you’ll maintain good form during

movements and will also give you a rock solid abdominal wall. It’s literally the

foundation to getting stronger in everything you do. DON’T neglect it.

Conditioning and Cardio

We should also talk about cardio. Strength athletes’ favourite. Anything higher than

12 reps will leave most powerlifters and bodybuilders winded, but it’s still an

irreplaceable part of training. For optimal health it’s probably a lot more important

than building muscle.

It trains the aerobic part of our energy system and contributes to having a heart that’s

functioning extremely efficiently, the analogy of a well-oiled machine is not a good

picture to think about but suits us as a metaphor nonetheless.

For bodybuilders in particular, cardio is associated with something dreadful and

punishing. Usually it’s done only when trying to cut weight and shred down before

a show. It’s true that strength and endurance are contradicting adaptations, but that

doesn’t mean we should neglect one or the other.

Instead of being winded by a flight of stairs we need to be able to go through long

periods of low intensity with ease. This directly benefits our longevity and is the

least stressful variation of exercise to the body. It will also improve our recovery in

between doing heavy sets of resistance training.

Of course, cardiovascular fitness applies to more than simply slow or brisk walking.

Aerobic activities train our fat burning engine as well. If we want to train like a

warrior, then we need to be able to become a machine in terms of our aerobic system.

Both aerobic and anaerobic training contributes to the development of our

cardiovascular fitness. However, long hours of cardio are not beneficial because of

the excessive duration of repetitive motions will begin to tear down our joints and

eventually becomes too much of a stressor on the body as well.

Prolonged aerobics training increases the risk of oxidative damage in the muscles

and the accumulation of free radicals that damage the mitochondria.

Easy-going endurance releases a certain hormone within the brain called brain

derived neurotrophic factor (BDNF), which makes us feel good and more

cognitively sharp. That’s why people experience this runner’s high after hitting the

zone.

However, the danger to this lies in the fact that it also becomes addictive because of

the same very reason.

Where people make a mistake is the intensity at which they do cardio. They think

that the harder they push themselves, the better they’re doing. It might work in some

cases, but doing cardio anaerobically for too long isn’t ideal.

This is called Black Hole Training.

It’s a nightmare exercise zone somewhere between a piece of cake and a Navy SEAL

workout. The pace is vigorous but not painful, which is enjoyable for your

mind. You get an endorphin rush, which makes you think I’m getting a good

workout but it’s still stressful for the body.

Basically, the Black Hole is a heart rate zone that exceeds your aerobic capacity

just a tiny bit.

Once you can’t hold a conversation anymore and have to breathe through your

mouth, then you’re using more glycogen and less fat for fuel. For a few minutes

that’s fine, but most people never go running for 10. They hit runner’s flow because

of the adrenaline rush and can easily empty their glycogen tank. Once this happens,

the body still needs glucose to perform at such an intensity. As a result, it begins to

break down the protein.

Doing cardio for 30+ minutes means that you should stay aerobic for the

majority of the time. That’s when your heart rate is below your 60-70% of your

VO2 max. At that intensity, you’re using fat not glucose as fuel.

The most time efficient way of approaching cardiovascular fitness is actually

by doing high intensity interval training (HIIT).

We go through short bouts of maximum effort followed by lower intensities, or even

complete recovery, which then is repeated for several cycles. The benefits to this lie

in the fact that we’ll actually be accomplishing a lot more in less time.

Moreover, it resembles the aboriginal hunter-gatherer way of living, where people

would walk around at low intensities for the majority of the day and then for a very

short amount of time face extreme exertion while running from a lion or chasing

their own prey. This is what our primal physiology has become adapted to.

HIIT (partly resistance training as well) stimulates the sympathetic nervous system,

which triggers cortisol and the flight or fight response. We release adrenaline and

glucose into the blood stream which will enable us to increase our physical

performance.

When it comes to building muscle and strength, then the benefits of HIIT far

outweigh those of low intensity steady state cardio (LISS). Studies have shown that

people who do HIIT have better body composition and do not suffer from other

chronic exercise syndromes.

Because the time is so short, we won’t be doing a lot of damage to our nervous

system. What’s worse, long hours of cardio burn off calories, but those calories need

to be derived from somewhere during exercise. When this happens the body begins

to break down its own muscles and organs in order to produce more glucose. Unless

you’re in ketosis you will be running on your own tissue after your immediate

carbohydrate stores have run out.

Conditioning Exercises

Here’s a list of excellent exercises you can incorporate into your cardio routine

anywhere at any time.

● Vertical jumps – great for explosiveness. Let yourself down to a squat

parallel to the ground and jump back up as high as you can for 5-6 repetitions.

Rest 30-60 seconds and do 5 sets. If you want to make it more aerobic, then

do 10-20 reps of 70% for 3 sets. As you get more advanced you can start trying

to raise your knees under your chest.

● Horizontal leaps – broad jumps. Same routine - extend your body, hands up,

lean yourself backward, drop your hands down fast, bend the knees and jump

forward. Imagine like something is pulling your hips.

● Sprinting – good cardio and speed conditioning. Short and intense sprinting

intervals are great for the quads and hamstrings. It would be even more

difficult if you did hill sprints. Do 3 sets of 60-100 meter dashes once every

week.

● Burpees - dreadful yet amazing for full body fitness. You’re going have to do

a lot of those in the army so you better start loving them. Drop down to a

squat, land your hands on the ground jump your knees and feet back until in

a push up position. Reverse the movement and get back up. This is 1 rep. The

harder variation would include doing the push up when at the bottom and

jumping up into the air after coming up from the bottom.

● Kettlebell Training – old school military style functional fitness involves

kettlebells. They’re big and clunky pieces of metal that you get to throw

around in a variety of ways. Swings, snatches, goblet squats, halos, Turkish

get-ups – you name it. In my opinion, kettlebells are perfect for cardiovascular

conditioning and developing explosive endurance.

○ Kettlebell one-arm swings 20 reps each, repeat for 5-10 minutes. It’s

one of my go-to-quick-and-easy conditioning sessions

○ 20 kettlebell swings, 20 goblet squats, 10 one arm snatches each hand,

10 thrusters each hand and repeat for 3 rounds

○ Or if you simply want to burn through some fat – continuous kettlebell

swings at a rapid pace for 5 straight minutes

● Circuit training - important for developing functional fitness and being able

to execute many different movement patterns in a row. You can really

structure it any way you’d like. The idea is to cycle between several exercises

while resting as little as possible. Doing it as intervals is the most effective

way of doing it.

○ 30 seconds of push ups

○ 30 seconds jumping jacks

○ 30 seconds walking lunges

○ 30 seconds plank hold

○ 30 seconds light jogging

○ 30 seconds push ups

○ Repeat for 5-10 minutes

● As Many Rounds as Possible (AMRAP) – you set a specific time window

during which you complete as many rounds as you can as fast as you can.

Back to back no rest or as you like. They’re very popular in CrossFit because

of the metabolic conditioning and functionality.

○ Bodyweight AMRAP 10 minutes

■ 10 push ups

■ 15 air squats

■ 20 crunches

○ Hero Workout “Danny” 20 minutes

■ 30 box jumps

■ 20 shoulder press 35/52 kg

■ 30 pullups

○ Jason Khalipa’s AMRAP 20 minutes

■ 15 air squats

■ 15 push ups

■ 15 sit ups

● Running - Of course, you’ll be doing a ton of jogging and running. Every

morning after waking up, when out in the field and probably in the afternoon

as well. For your physical preparedness test, you’ll have to run a 2-minute

mile. To get the maximum points, you’ll have to do it under 12 minutes. I’m

not particularly good at endurance training, apart from intervals. However,

circuits and high intensity training will develop your conditioning. Start

having short and easy jogs in the morning before eating for 10 minutes. It

would be better to also run in natural environments like on a forest track or

around hills as to bring more variation into your feet striking and landing.

Separate running sessions for 30-45 minutes should be done at least once a

week.

Training Structure

Here’s a general blueprint or routine of the workouts.

● Warm up. Something dynamic to get the blood flowing and to warm up the

muscles. Don’t do static stretching as it may cause infjuries.

o 5 minutes of light cardio - jump rope, jumping jacks, light jogging

o 5 minutes mobility exercises - arm circles, deep lunges, deep squats, a

few easy push ups, hanging from a bar. Focus on the body parts you’re

about to train.

● Strength work. This is the central part of the training - most difficult and

demanding. Here you’ll be doing your main movements - pullups, one arm

pushups, bench press, squats, deadlifts. Explosive exercises can be included

here, because, to get faster, you need to be as fresh as possible. The idea is to

do a few sets of speed and explosiveness and then transition over to pure

strength. Don’t think about cardio and rest as much as needed to get your sets.

This is the majority of the training and takes about 45-60 minutes.

● Accessory exercises – After compound movements do some lighter variations

and isolation exercises. For instance, regular push ups, squats, rowing etc.

Herein you want to simply get some blood into the muscle by doing many

dozens of reps. Abs and core belong here as well.

● Rehab/mobility and cool down. Try to fix your mobility by doing deep

squats, back bridges, hanging from a bar and splits for 10 min.

Chapter Takeaway

• When training for health and longevity, your workout routine should include

both aerobic and anaerobic training. Resistance training builds muscle, which

is an essential component to anti-aging and vitality.

• The best way to build muscle is to get stronger by doing heavy compound lifts

that tax the entire body. Whenever lifting weights, you would want to focus

on the lower end of the rep scale as to keep the intensity high.

• Doing bodyweight exercises are great for complimenting your strength and

muscle development because of their high rep ranges. This will improve the

health and integrity of your tendons and ligaments.

• Conditioning should include both steady state cardio as well as high intensity

interval training for health and performance.

Chapter Two:

Workout Program

Now the actual workout routine with sets and reps.

Training cycles you can potentially follow for strength training, excluding

cardio:

● Full body splits 3 times per week

● Upper/Lower body split 4-5 times per week

● Push/pull/legs split 4-5 times per week

To spare time and to progress in all of the exercises, I propone the upper/lower

split. This way you get to do the hardest exercises as fresh as possible, while

targeting all of the muscle groups. It’s important to train both horizontal and vertical

planes of motion.

I’m going to structure the program by incorporating 3 weight lifting sessions, 1

conditioning session, 2 steady state cardio sessions a week with 1 rest day. One cycle

lasts for a month and it can be re-used indefinitely. The main premise is causing

greater stress to the body, letting it to recover and then we repeat.

First Week

Monday - Resistance Training Day

● Warm Up

● Strength Training

○ Shoulder press 3x5 at 75%

○ Deadlifts 3x5 at 80%

○ Pull ups 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Tuesday – Cardio

● Go for an easy jog in the woods for 30-45 minutes.

Wednesday – Resistance Training Day

● Warm Up

● Strength Training

○ Squats 3x5 at 75%

○ Bench press 3x5 at 75%

○ Barbell Rows 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Thursday – Cardio Day

● Go for an easy jog in the woods for 30-45 minutes.

Walk around, do static stretching, have a sauna or an ice bath.

Friday - Resistance Training Day

• Warm Up

● Strength Training

○ Shoulder press 3x5 at 75%

○ Deadlifts 3x5 at 80%

○ Pull ups 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Saturday – Conditioning Day

• Warm Up

• As Many Rounds As Possible (AMRAP) for 15 minutes

o Walking lunges for 100 reps

o 100 jumping jacks

o 30 push ups

o 30 air squats

o 100 jumping jacks

o 30 V-Ups

• Mobility and cooling off

Sunday - Rest day

Walk around, do static stretching, have a sauna or an ice bath.

Second Week

Monday - Resistance Training Day

● Warm Up

● Strength Training

○ Squats 3x5 at 75%

○ Bench press 3x5 at 75%

○ Barbell Rows 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Tuesday – Cardio Day

● Go for an easy jog in the woods for 30-45 minutes.

Wednesday - Resistance Training Day

● Warm Up

● Strength Training

○ Shoulder press 3x5 at 75%

○ Deadlifts 3x5 at 80%

○ Pull ups 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Thursday – Cardio Day

● Go for an easy jog in the woods for 30-45 minutes.

Friday - Resistance Training Day

● Warm Up

● Strength Training

○ Squats 3x5 at 75%

○ Bench press 3x5 at 75%

○ Barbell Rows 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Saturday – Conditioning Day

● Warm up

● Sprint for 100 metres as fast as you can for 8 sets

● Go for an easy jog in the woods for 30 minutes.

Sunday Cardio

Walk around, do static stretching, have a sauna or an ice bath.

Third Week

Monday – Resistance Training Day

● Warm Up

● Strength Training

○ Shoulder press 3x5 at 75%

○ Deadlifts 3x5 at 80%

○ Pull ups 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Tuesday – Cardio Day

● Go for an easy jog in the woods for 30-45 minutes.

Wednesday – Resistance Training Day

● Warm Up

● Strength Training

○ Squats 3x5 at 75%

○ Bench press 3x5 at 75%

○ Barbell Rows 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Thursday – Cardio Day

● Go for an easy jog in the woods for 30-45 minutes.

Friday - Resistance Training Day

• Warm Up

● Strength Training

○ Shoulder press 3x5 at 75%

○ Deadlifts 3x5 at 80%

○ Pull ups 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

• Saturday – Warm Up

• As Many Rounds As Possible (AMRAP) for 15 minutes

o Walking lunges for 100 reps

o 100 jumping jacks

o 30 push ups

o 30 air squats

o 100 jumping jacks

o 30 V-Ups

• Mobility and cooling off

Sunday - Rest day

Walk around, do static stretching, have a sauna or an ice bath.

Fourth Week

Monday – Resistance Training Day

● Warm Up

● Strength Training

○ Squats 3x5 at 75%

○ Bench press 3x5 at 75%

○ Barbell Rows 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Tuesday – Cardio Day

● Go for an easy jog in the woods for 30-45 minutes.

Wednesday – Resistance Training Day

● Warm Up

● Strength Training

○ Shoulder press 3x5 at 75%

○ Deadlifts 3x5 at 80%

○ Pull ups 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Thursday – Cardio Day

● Go for an easy jog in the woods for 30-45 minutes.

Friday - Resistance Training Day

● Warm Up

● Strength Training

○ Squats 3x5 at 75%

○ Bench press 3x5 at 75%

○ Barbell Rows 3x80%

● Accessories

○ Dips 1x60%

○ Chin ups 1x60%

○ Pushups 1x60%

○ Hanging knee raises 2x80%

○ V-ups 2x20

● Mobility and cooling off

Saturday – Conditioning Day

● Warm up

● Sprint for 100 metres as fast as you can for 8 sets

● Go for an easy jog in the woods for 30 minutes.

Sunday Cardio

Walk around, do static stretching, have a sauna or an ice bath.

Fifth Week

After the four week cycle there’s going to be a recovery and deload week.

● The week begins with 2 full rest days where you’re not training but will only

walk, swim lightly, do stretching or have a sauna.

● On the third day you do active recovery and train at 60% intensity your full

body to simply get the blood flowing. Do pullups, pushups, squats, dips,

walking lunges, abs and core in a circuit style for 15-20 minutes. Don’t go to

80%.

● Fourth day the same deal at the same intensity.

● Fifth day is another full rest day.

● Sixth day you have the same weight lifting workout as on the Saturday of third

week. Same intensities and reps of 3x75%.

● On the seventh day you have a steady state cardio session for 30-45 minutes.

● The sixth week begins with the routine of the first week again and you’ll start

following the same cycle.

Auto-Regulative Training

You should also take into account the principle of auto-regulative training.

Basically, it’s about structuring your workouts based on how you’re feeling at that

day. Like I said, muscles can recover within 48-72 hours, but it may take up to 6-7

days for your nervous system to fully supercompensate for the damage.

Based on a scale of 1 to 10, start measuring how you feeling each morning and then

act according to that.

● 10 would mean that you can literally run through a wall. In that case, go for a

heavy workout with no regrets.

● Number 1 would mean that you can’t even make it out of the bed and need to

be hospitalized, which is a sign of serious overtraining.

● Number 5 and anything below that feels like you have some joint pain, too

much muscle soreness, troubles finding balance, forgetting things, mental

fatigue and shivering limbs. Back off and have a rest day.

● If you’re between 6 or 7, have an easier day – you’ll be feeling quite fine but

don’t have that explosive spring in your step, if you know what I mean.

● 8 and 9 means that you’ll feel great and are motivated to train. You’re eager

to push yourself hard and aren’t afraid of squats, deadlifts or even HIIT. Have

a heavy workout.

Don’t let yourself go below 6 or 7. This compounding effect will make weaker and

destroys your nervous system. Your adrenals will eventually be burnt out. If you

back off at the right time you’ll be able to pull yourself out of that black hole, which

will hasten your downfall once you stay in it for too long.

Here are some tips for improving recovery

● Sleep more. The most important time for recovery.

○ Get at least 8 hours per night. On harder training days go up to 10 but

anything beyond that will have diminishing returns.

○ Start practicing getting to bed early as well. In the army the lights are

out at 10PM and you’re up at 6AM, so you need to become an early

bird.

○ Avoid bright and blue lights in the evening. Get Flux for your computer

and turn down the lights in the house. On android it’s Twilight.

○ Don’t keep your electronics near your bed. Put them on airplane mode

as to limit your exposure to EMF waves. They lower testosterone and

disturb sleep.

○ Do static stretching before bed. Use a foam roller or a tennis ball to do

deep tissue massage.

● Have ice baths and cold showers. They’re great for reducing muscle

soreness and inflammation. However, don’t have them on your strength

training days because it will shut off the muscle growth stimulus. Leave them

for rest days and when you do cardio. Ice baths 1-2 times per week, cold

showers every morning.

● Have saunas. Likewise, for reducing inflammation and soreness. You can

even do some stretching while in the sauna.

● Eat more. Lastly, simply increasing your caloric intake by 300-500 calories

does wonders to how you feel and perform. Eat a few more eggs or an

avocado.

● Measuring your heart rate variability is a great way to know the state of

your nervous system – are you more sympathetic or parasympathetic

dominant. There are many chest traps and devices out there that you can use

to measure this

● Tracking your sleep should be another essential part of your health

routine. How well do you sleep, how long in different stages and so on. I’m

using the OURA ring for this because it’s incredibly stylish and the airplane

mode prevents the Bluetooth signaling from disrupting my sleep as well. Use

the code SIIMLAND to get a -10% off the OURA ring

● Looking at your physical strength and balance will also indicate the state

of your nervous system. If you’re weaker than you were before then you

haven’t recovered and it would be better to have an easier recovery style

workout before hitting it hard again. If you struggle to maintain balance or

suffer from brain fog, then you’re also under-recovered. It takes about 48-72

hours for your muscles to recover and grow but your nervous system can take

up to 5-7 days, so you have to be very careful with how intense exercise you

do.

● I can tell you this simple 1-minute exercise that can give you some idea

about the state of your nervous system. You time yourself for 20 seconds

and during that time you tap your finger on the table as fast as you can. You

get a score which should tell you how recovered you are. Keep in mind that

you have to do this over a longer period to establish a baseline of where you’re

currently at and you have to do it at the same time of day as well because your

readiness will fluctuate between the morning and evening.

● Tracking your mood and overall sense of well-being in a simple journal

are the easiest ways of doing this. You score yourself on a scale of 1-10. 10

being I can run through a wall with no problems and I’m super-motivated.

And 1 would be that you’re hospitalized in a bed. Lack of motivation can also

mean you’re still tired from your previous workout. Of course, there’s a

difference between just being lazy and actually having adrenal fatigue but you

have to test and experiment, keep track of your numbers and then develop this

intuitive knowledge about your body.

How to Eat to Support Your Training

You should also know something about smart bulking and cutting. On this program,

the main catalyst of our muscle growth is strength training. We don’t need to go

through massive dirty bulks, which actually don’t work as effectively as you’d think.

Fat cells can’t be lost or made to vanish magically, they can only either increase or

decrease in size. By losing weight we’re simply shrinking them. By gaining, we’re

creating more fat cells that can’t disappear any more. They stay with us forever.

That’s why it’s very difficult for overweight individuals to ever get a well-defined

waistline. Don’t make the mistake of getting too fat all at once. Eating junk food and

dirty bulking will lead to insulin resistance and predispose you to being fat for the

rest of your life.

A much better strategy is to build lean tissue as slowly as possible. That’s where the

keto diet and strategic overfeeding come into play.

• On days of heavy resistance training you “microbulk,” by increasing your

caloric intake by 200-500 calories. You don’t need to go any higher than that

to drive protein synthesis or muscle growth. Any excess will be directed to fat

gain.

• On rest days or when you do cardio you “microcut,” by decreasing your

caloric intake by 500 calories. This will make you burn body fat and doesn’t

negatively impact your recovery.

By eating slightly more on training days you’re using those extra nutrients for

muscle growth. Your body is in an anabolic environment and that surplus will cause

augmenting effects.

At the same time, you make up for it by creating a caloric deficit on rest days. When

the “anabolic window” begins to close, you don’t need to eat more and eating less

will have less consequences on recovery.

This is the ultimate strategy for building pure lean body mass and gaining strength,

while burning fat at the same time. Not simultaneously, as it’s physiologically

impossible, but you get my point. It’s the most efficient way of doing bodybuilding,

as you’ll be progressively getting better.

What if You want to lose fat?

Ketosis isn’t some magical state that simply makes your belly fat vanish at the snap

of a finger.

• Being in ketosis doesn’t equal fat loss – using ketones as primary fuel simply

replaces glucose.

• To lose fat, you need to burn more energy than you consume.

• The body taps into fat stores only when it requires more fuel. At other times

it’ll store any excess as triglycerides.

So, eating copious amounts of fat can still make you fat.

This is a huge misconception about the ketogenic diet – you don’t need to eat 80%

of fat a day. It can actually be a horrible recommendation for people doing keto for

weight loss purposes.

If your daily goal is to eat 250 grams of fat, you may get startled by the seeming

insurmountability of such a task. What follows are bad ideas of adding entire sticks

of butter to your coffee, deep frying food or drinking bacon fat.

Although delicious and satiating, eating more fat on keto won’t make you burn

more fat. Having more ketones won’t do so either. Calories are calories and energy

is energy.

So, if you want to melt off body fat, you should do so at the expense of your daily

fat intake.

• Carbs are already as low as they can get on keto.

• Protein is the most important macronutrient for survival and sustainable

weight loss because of the amino acids and satiety.

• You only need just enough fat for healthy cellular functioning.

What’s even better about this is that, when in ketosis, muscle catabolism

decreases significantly thanks to ketones. This means that you can avoid a lot of

the negative side-effects of caloric restriction, such as reduced metabolic rate,

muscle loss, and hormonal downregulation.

• If you’re on a sugar burning metabolism, eating fewer calories will make you

burn your body fat, but because you’re still running on glucose, the body will

seek it out by converting some of the muscle cells and organs into glucose.

• When in ketosis, your primary fuel source is fat, thus the body and brain have

constant access to it via your own adipose tissue. You’re tapped into the

largest fuel tank of them all and will thus spare your lean tissue.

This means you can go quite low with your fat intake when on keto, as long as

your carbs are as close to zero as possible and protein stays stable.

But how much is too low?

Yet again, there are no specific guidelines that could fit every situation. It all depends

on how much fat you have, how fast you want to lose it and how long have you been

dieting.

• If you’re carrying around 80-100 pounds of extra fat, you can safely fast for

3-5 days.

• If you only have 10-20 pounds to lose, you can stay around the 50% daily fat

intake mark.

When determining how much fat you should eat, first calculate how many calories

of protein and carbs you need to consume, then subtract them from the desired

caloric deficit and there you have it.

You shouldn’t be consuming any less than 100 grams of fat a day when doing the

ketogenic diet because it’ll make you switch back to gluconeogenesis.

But other than that.

Work hard, stay consistent, be smart with intensities and focus on getting stronger.

Chapter Summary

• The Keto Fit Workout Routine consists of 3 days of resistance training, 2 days

of steady state cardio, 1 day for conditioning and 1 rest day. It follows a 5

week cycle that can be repeated indefinitely and adjusted according to your

preference.

• When working out, you should pay attention to your recovery and the state of

your nervous system as to prevent overtraining.

• Auto-regulative training involves looking at your physical as well as mental

wellbeing and basing your training intensities around that.

• If you want to build muscle, eat at a slight surplus on days you train and at a

deficit when you’re resting to build lean muscle.

Chapter Three:

Sleep Well

Sleep is probably the biggest thing that gets neglected when it comes to enhancing

our performance. It’s an essential part of our physiology and actually improves the

quality of our life. Even when it might seem like we’re doing nothing, our body and

brain are conducting numerous repair mechanisms and adaptations.

Lack of sleep can increase our risk of heart disease, diabetes, neurodegenerative

disease and obesity. It will also cause insulin resistance, mood swings and fatigue,

both physical and mental.

It decreases your testosterone and leads to lower libido in both men and women.

Human growth hormone actually gets released during the first hours of our sleep,

which is incredibly important for building tissue and maintaining leanness. That

2000% boost starts at 11PM and lasts until about 2PM, during which the body

conducts its physical repair. Missing out on this makes you gain weight and lose

strength.

Lack of sleep releases cortisol that is the catabolic stress hormone. As a result, we

will not be able to recover from our activities and keep on creating a deficit. Our

body will begin to break down its muscle and accumulate fat. It also accelerates

aging and makes our skin more wrinkled and dry.

If we want to becoming high-performing individuals in everything we do, then it’s

important to get adequate amounts of shut-eye.

How much Sleep?

The bare minimum would be 7-8 hours. Because we’re training quite hard, we need

even more than that. On harder training days you should aim for 9-10 hours.

But it isn’t the quantity of your sleep that matters but the quality of it. Recovery

takes place only in the deepest stages which we can enter after about 90 minutes.

Sleeping more won’t increase our performance. Doing it smarter will. Optimization

is crucial if we want to get the most bang for our buck.

Total Sleep Optimization

Here is a list of the most important things we can do for our recovery and sleep like

a baby.

Adjust to the circadian rhythm. We’re all connected to the daily planetary

movements. When the sun is out our mind perceives it as a time to be active. Once

darkness falls we are supposed to rest. This happens to us unconsciously.

If we want to get the most out of our recovery, then we need to sleep when nature

does. Daylight dawns at different times in all parts of the world and is dependent on

seasonal change. During summer there’s more of it while at winter less.

That way we’re ensuring that we’re following the patterns of different hormones

which rise and fall during the day no matter what. For instance, cortisol is highest

during the morning and gradually begins to drop afterwards. It helps us to wake up

properly and start moving.

Our bodies are unconsciously connected to our surroundings which we’re unaware

of. These things happen whether we realize it or not.

The best thing we can do is to optimize the way they’re expressed so that we can get

the most benefit with the least amount of negative effects.

This means:

• get up early at about 6-8 AM

• go to bed between 9 and 11 PM

Getting exposure to natural sunlight first thing in the morning will enable us to adjust

to the circadian rhythms and sets the stage for us to sleep well at night.

• Establish a daily sleep routine. Follow a series of habitual activities prior

going to bed letting your unconscious self know that it’s time to go to sleep.

This will include certain activities both physical and mental. It can be

anything, such as reading, brushing your teeth, stretching or whatever. Just

make it a habit so that your mind knows it’s time to rest.

• Sleep in pitch black darkness. This is incredibly important because of the

effect circadian rhythms have on us. The brain doesn’t tell the difference

between light coming from the Sun or an artificial source. It perceives it as all

the same. Even if our body detects a tiny bit of glow on any part of the skin

the mind thinks it’s daytime and no sleeping ought to be done. Instead, it sees

it as a time to be alert and gather food, run from predators etc. Artificial light

creates a situation where our body thinks it’s constantly at the equator. To

prevent this from happening don’t use bright lights in the house after sunset.

• Cover all the windows – make no ray penetrate your sleeping cave because

that’s what it’s supposed to resemble. To truly optimize it put pieces of duct

tape on the blinking red spot on your smoke detector, alarm clock, television.

• When you go to bed use a sleep mask or a scarf to cover your head. When

I first tried this I couldn’t believe how rejuvenated I felt the next morning. If

there is nothing but darkness in front of your face you won’t have any other

option but to doze off. You won’t notice the short occurrences of waking up

in the middle of the night either. It all turns into one big continuous slumber

of tranquility and make you sleep like a baby, literally.

• Change your lightbulbs. The UV light from ordinary lightbulbs is artificial

and emanates blue light which stimulates the body to reduce melatonin and

makes us more wakeful. Changing to amber lights will fix that by reducing

the spectrum to more red which at night resembles the sunset.

• Use a program on your computer called F.lux which changes the bright

color of the screen to orange and relaxing. Wear special eyewear to block blue

light. Less ideally you can use sunglasses as well. All of this needs to be done

at least 2 hours before going to bed. Your subconscious mind needs time to

wind down and adjust to the change.

• Soft-tissue massage. Let’s be honest here. Everyone loves a good massage.

Kneading different muscles makes them release tension and become more

relaxed. Because of the stress we experience throughout the day our body

tends to become excessively tight. This can lead to stiffness, lack of mobility

and a lot of pain. If you don’t have access to someone who could rub your

back and shoulders, then don’t worry. All of it can be done by using an

ordinary tennis ball. Lay on the ground and start to roll on top of it. Push it

against your pecks, shoulders, hips, quads, back, neck – everything. This will

untie the knots that have built up in the fascia. Additionally, do some

stretching as it will also loosen up your body. Doing this will not only make

you more calm but also prepare your joints to being in a single position for a

long time.

• Use an acupuncture mattress. Purchase a small bedding that has little spikes

on top of it. This is relatively cheap yet very effective. You can lay down

before going to bed for 15 minutes or sleep on it throughout the night. I have

used both options. At first it feels like a lot of thorns are trying to penetrate

your skin. After a while the body relaxes and it becomes incredibly soothing.

It creates a nice feeling of surging energy in the back. There is a lot of evidence

for the health benefits of this. In China needle therapy is a key component to

traditional medicine. The Yogis of India have also been using beds of nails

for centuries. We don’t have to fall into such extremes but instead simply use

it to empower our sleep prior going to bed.

• Unwind your mind. Either meditate or simply dwell on your thoughts. This

is the time do destress ourselves. If we are anxious and worrisome then it will

impact our recovery in a negative way. The key is to relax and not think about

the responsibilities we have the next day. Just loosen up, soften your gaze and

become calm. Don’t be angry at anything or anyone. Spend time with your

family or follow your bedtime ritual.

• Sleep in a cool environment. The perfect temperature is 20 degrees Celsius

(65 Fahrenheit). Turn down the heating and cover yourself with only the bed

sheets. Extra fluffy blankets are actually counterproductive. It might seem like

it’s comfortable but if it’s too warm then we’re jeopardizing our recovery.

During the military the best night’s sleep I ever had happened during the

winter when you would have to lie in a fetal position inside the sleeping bag

to maintain a safe body temperature. It was difficult at first but once you got

used to it you barely even noticed the cold.

• Turn off all electronics in your room. Not only are they a possible source

of blue light sneaking in but they also radiate Electro Magnetic Frequencies

(EMF) which not only decrease testosterone production but also have a

negative impact on our overall health including sleep. Studies in these area

are only beginning to take place and it can’t be said that nobody saw this

coming. We’re already surrounded by radio waves and other magnetic fields

on a daily basis. Wi-fi is included into this. Turn off your router for the night

and keep your phone on airplane mode most of the time. We want to minimize

the presence of EMF not only in our bedroom but in our entire life. There are

some products online that when attached to your computer can absorb the

radiation. Additionally, some stones, such as quartz, moss agate, amethyst and

obsidian are said to have similar properties. Personally, I wear a necklace of

rock crystal and shungite all the time. There are other reasons for doing so but

they definitely provide us with some protection from these sources.

• Get grounded. Because we’re constantly surrounded by EMF and other

esoteric radio waves we begin to build up a negative charge. Our body is like

any other conductor that attracts these ions in its magnetic field. This not only

influences our hormonal profile but also has an effect on our sleep. Luckily,

this can be alleviated thanks to the Earth’s ability to absorb our charge. By

walking barefoot on natural ground we’re “earthing” and resetting our

magnetic field.

• Create a source of white noise in your room. Whether that would be from

an audio player switched to airplane mode or something less technical. I

would suggest using a simple fan. Not only will the ventilation keep the air

moving and cooling the temperature but the noise will contribute to the

production of alpha waves while we are sleeping. Ever noticed that when it is

raining you sleep especially well? The sound of raindrops falling on top of the

roof seem just so soothing and relaxing. We’re designed to rest in an

environment with natural sounds in it. White noise promotes a meditative state

which will allow us to enter the deepest stages of recovery more easily.

• Dehydrate a few hours prior to bed time. Drinking water is incredibly

important for our health. However, if we have to constantly wake up to go to

the bathroom at night then we will never establish the deep stages of sleep

where all the magic and recovery happens. Waking up once or twice is fine

and actually beneficial as it prevents us from getting too stiff. After dinner

don’t consume any form of liquid as it will inevitably have to come out. This

won’t happen in the morning but somewhere in the middle of the night. Being

dehydrated for a few hours won’t do us much harm.

• Optimize your bed and pillow. Sleep ought to not rejuvenate us but also

prevent us from building up tension in our bodies. Spending that much time

in one position can seriously degrade our mobility and jeopardize joint

integrity. If our mattress is too soft then our spine will be in a disadvantageous

position making us that more prone to injury. The surface on which we lay

should be slightly hard and solid. Do not use a big pillow either because it’s

bad for the neck. Instead, use something minimalistic that simply supports the

head. Another issue is sleeping on one side. If our entire weight is on one part

of the body, then our shoulders and arms will receive too much pressure.

Waking up to numb limbs isn’t beneficial because of the restricted blood flow.

The best position to be in is on our backs. It’s another habit we should cultivate

in order to get the most out of our recovery. Using a sleeping bag is a great

tool to use initially. If there isn’t much space for us to turn around, then we

will inevitably be motionless. You can simply tuck yourself in really nicely

as well to sleep like a baby.

• Binaural beats. While awake our brain is producing mainly beta waves which

is an alert state of consciousness that promotes stress and anxiety. This we

don’t want to have during our sleep. To enter deeper stages, we have to drop

lower to alpha waves. During the day it can happen while we’re daydreaming

or meditating. Binaural beats can help us to go from beta to alpha and then

progress further into theta and delta, which resembles the natural progression

of a healthy cycle.

• Essential oils that emanate different aromas can be used around your bed that

will improve the quality of our sleep. For instance, rose oil inhibits

sympathetic nervous system activity and decreases adrenaline. Additionally,

lavender enhances deep sleep, lowers our stress, blood pressure, heart rate,

skin temperature and cortisol levels. Their soothing smells will prime our

body and mind for relaxation and augmentation.

There are also some natural supplements we can use.

We definitely don’t want to start taking any hard medications that would only relief

the symptoms not the actual cause.

• Herbal teas, such as chamomile, peppermint, lavender, valerian and hibiscus

reduce bodily inflammation and induce relaxation. They’re also very good for

detoxification and improve our immune system. However, don’t fill your

bladder up before bedtime.

• GABA is great if we’re serotonin deficient. Called gamma-aminobutyric acid,

it’s the main inhibitory neurotransmitter, and regulates the nerve impulses in

the human body. Therefore, it is important for both physical and mental

performance, as both of them are connected to the nervous system. Also,

GABA is to an extent responsible for causing relaxation and calmness. It can

be taken at dinner.

• Melatonin is actually a hormone that gets produced by the pineal gland inside

the brain. Its central role is regulating sleep cycles and circadian rhythms. In

its synthetic form it’s used for sleeping aid and as an antioxidant. Small doses

before bedtime will make you produce more melotonin which lets your body

know it’s time to sleep. It’s also great for making up lost sleep and jet lag.

One thing to rememberer is that by using such additives we’re teaching our

brain to depend on them, leading to simply treating the symptoms not the

cause. We need to know how to produce those hormones without any aid.

Therefore, we need to change our lifestyle by implementing the strategies

above first, and using this as a last resort or only in situations when it’s

necessary.

Sleep Tracking

If you haven’t heard about this sleep tracking device already, then you should check

it out.

It’s called the OURA RING

Basically, the OURA Ring is an activity monitor that tracks your sleep and

movement.

It records how you slept during the night and then gives you precise data about how

long you spent in different sleep cycles, how much time you actually spent awake

and when did it happen.

So, how does the OURA Ring actually work?

• You put it on and it starts to measure the pulse in your arteries

• It measures your heartbeat, body temperature, and activity levels during the

day. How many steps you take, how much time you spend in a sedentary

position and how often you should move around.

All of that data will be synced to the OURA cloud app where you can see every

measurement on the days you wore the ring.

I like how you can see graphs and certain trends in your daily habits. This can really

help you to make objective adjustments in your training, your routines, and recovery.

I looked up some of the studies done on this thing and they show that the OURA

Ring measurements are all very accurate and precise – both the sleep cycles, HRV

and body temperature.

What I’ve found it to be most useful for is structuring my daily activities around

my sleep and readiness scores.

• If I see that my sleep score is 60 and I only got a few hours of quality sleep –

which is horrible – then I’m not going to hit the gym hard, even though I might

have scheduled a heavy workout for that day. Instead, I’m going to look at the

state of my body objectively and do some easier exercises like Yoga, foam

rolling or just low-intensity cardio.

• If I see that my readiness is very high then I it shows my nervous system is

recovered and ready for a more intense training session. In that case, I’ll lift

weights and do HIIT because I’m capable of handling it.

That’s the greatest reason why you should get an OURA Ring – accurate

quantifiable sleep data.

• There aren’t many other tracking devices out there that do this that precisely.

• The airplane mode function is extremely important and beneficial

• It’s not going to disturb your sleep because you won’t even notice wearing it

I’ve also managed to get an affiliate offer for the OURA RING for -10% off, so you

can get it under €300 euros.

Use the code: ’siimland’ (without the apostrophes) on the checkout page to get

a 10% discount for the OURA RING.

Click Here to Get Your OURA RING Coupon for 10% Off Using the Code

‘siimland’!

Chapter Takeaway

1. How is your sleep right now? Do you sleep well or do you wake up several

times a night?

2. What sleep schedule do you follow?

3. What could you do to improve the quality of your sleep?

4. How do you feel after waking up?

5. What is the reason for how you sleep and wake up?

PART FIVE:

How to Eat Carbs on Keto

This part is structured as follows:

• Chapter One – Once You Go Keto

o Do You Need Carbs?

o Can You Build Muscle on Keto?

o Return of the Paradigm Shift

• Chapter Two – The Cyclical Ketogenic Diet

o Here’s How to Do the Keto Cycle

o The Deadly Sins NOT to Do

• Chapter Three – The Targeted Ketogenic Diet

o When to Use TKD

o How Many Carbs on TKD?

o What Could Go Wrong

• Chapter Four – How to Eat Carbs on Keto

• Chapter Five – Intermittent Fasting and Feasting

o Effects of Fasting

o How to Build Muscle with Intermittent Fasting

Wait a minute...

I thought this was a ketogenic diet program? That’s true but I don’t want you to make

the false-misconception that all carbohydrates are bad for you – they’re not.

Chapter One

Once You Go Keto

Ketosis is a powerful tool and an advantageous metabolic state to be in. For overall

health and well-being, it’s perfect and sustainable. In comparison to a high

carbohydrate diet ketosis definitely has more health benefits.

SKD is great and sustainable but it may have some shortcomings in terms of

performance. There are a lot of examples of low carb athletes, especially in the

endurance scene going successfully against the grain (pun intended) but there is very

little research about ketogenic diets on weight training. However, it can be used in

all exercise quite effectively.

In one 2014 study, researchers set out to investigate the effects of a very low

carbohydrate ketogenic diet (VLCKD) on strength and powerxxv.

The subjects were divided into 2 groups: VLCKD and a standard western approach.

All subjects followed their diets and were reported to have trained for 30 hours a

week, although it wasn’t adequately described. Three months later they were tested

for their strength.

The results showed (1) the 1 RM bench press increased in both the VLCKD (10.3 ±

4.4 kg) and western group (9.5 ± 4.0 kg); (2) the 1RM squat increased in both

VLCKD (12.7±5.9kg) and western (15.2±7.6kg) and (3) the Wingate peak power

increased in both the VLCKD (51.8 ± 64.7 W) and western individuals (80.5 ± 66.8

W). If you don’t know what a Wingate test is, then you don’t want to either: it’s an

extremely brutal and slaving test of anaerobic power capacity on an ergometer in

which you have to go so hard that it hurts. The researchers will scream at you,

encouraging you to go faster until you hit complete failure.

The study concluded that there is no difference between a high carbohydrate and a

ketogenic diet, as long as a 3-4 week period of adaptation has taken place. A VLKCD

can produce similar strength and power gains.

To dispute some of the myths about training and prove to you that it’s possible to

build muscle and strength on keto, we have to return to the body’s physiology.

By default, we’re hardwired to use carbohydrates as our main fuel. This is reinforced

even more by the high amounts of them in our diet. To create energy, sugar enters

the Krebs cycle during the process of glycolysis. Out comes pyruvate that gets

converted to ATP.

The body can store about 2000 calories of glycogen. Liver glycogen stores will be

depleted already after an overnight fast. It’s our first fuel tank. To release glucose

from muscle cells we need a lot more. This supply is scarce and used only when

there’s no other way. When we would have to run from a lion or sprint after the bus.

Muscle glycogen stores get tapped into only during very intense and glycolytic

activities. When in an anaerobic mode we’re utilizing solely glucose for fuel to

produce ATP in the presence of no oxygen.

Free fatty acids, on the other hand, are almost infinite in terms of caloric storage. We

can deposit as much triglycerides in our adipose tissue as we can possibly consume.

Despite glucose being the body’s primary fuel source, most of the time we’re using

fat for fuel. During activities with lower intensities we’re being aerobic, which

means that we have access to oxygen and can breathe normally. In this state we’re

capable of maintaining movement for longer periods of time without running into a

fuel crisis.

When it comes to choosing between which energy system benefits more from

ketones, then the answer is obviously the aerobic.

At lower intensities the body will happily use fatty acids or ketones for fuel and

will spare its muscle glycogen for emergencies. That energy will be derived either

from ingested dietary fat or, once we've run out of consumed calories, our own

adipose tissue.

In the case of sugar burning, you’ll be able to do the same, but only to a certain

extent. After you’ve run out of immediate fuel, you’re going to burn fat. But because

you’re mainly running on glucose, you’ll also begin to break down your own tissue

through gluconeogenesis. This process breaks down protein from your muscle cells

and organs to convert it into sugar. It’s a very inefficient way of producing energy

and happens because the body doesn’t know how to utilize ketones.

When in deep ketosis, you reduce muscle catabolism to a bare minimum because of

being able to find an efficient solution to the energy crisis.

Unless you’re fully keto adapted, your anaerobic performance will suffer

slightly. If the body is still yearning for glucose, then you won’t be able to use

ketones at higher intensities. At least as much as your mind would like to.

However, it doesn’t mean that you can’t train without oxygen or sugar.

High intensity training, such as HIIT cycles, are anaerobic by nature and span the

creatine-phosphate system. Past that 90% of your maximum, you’re actually using

glycogen quite inefficiently as well. It’s just that you’ll be able to produce explosive

ATP faster with glucose.

After you’ve gone through the shift, you’ll be able to spare your glycogen and

can actually perform at your maximum with ketones as effectively as you would

when using glucose.

Do You Need Carbs?

The popular belief is that you need carbohydrates to replenish glycogen. This seems

obvious, because our muscle cells and liver can store glucose, which is sugar. If you

want to restore your fuel, then eat carbs, right?

However, it’s not necessary to eat carbs to refill our glycogen stores. Glycerol,

which is found in triglycerides, can be turned into glycogen through the same process

of gluconeogenesis. Consumption of foods with amino acids and low carb vegetables

also contributes to this. It’s estimated that about 200 grams of glucose can be

manufactured daily by the liver and kidneys from dietary protein and fat intake xxvi.

After some time, you will be able to store glycogen even on a ketogenic diet.

You would also need to perform an absurd amount of volume to deplete your

glycogen stores with weight training in the first place. A full-body workout

consisting of 9 exercises for 3 sets each at 80% 1RM empties only about a third of

the body’s glycogen and 9 sets for a specific muscle result in 36% depletion in that

musclexxvii. Also, the body self-regulates itself according to the stimulus it receives.

The more you deplete your glycogen, the faster the resynthesis will be. Even

amongst endurance athletes, glycogen gets refilled almost completely within the first

24 hours.

The only benefit to eating easily absorbable carbohydrates would be that they get

the job done faster. You’d have to train the same muscle twice a day with insane

amounts of volume, something you can’t handle naturally, to need carbs for

glycogen replenishment. You’ll know it when you’ve completely emptied your

glycogen stores because you’ll be unable to move, a feat I don’t think you’ve actually

accomplished yet. Unless you’re training for the Olympics you don’t need to “carb

load.”

Can You Build Muscle on Keto?

Most definitely. I’ve done it myself and there are other people as well. The Ketogains

community on Reddit has some quite amazing transformation stories and low carb

athletes to show. You should join the club!

A recent study, conducted by the pioneering researchers of the ketogenic diet and

exercise performance Jeff Volek, Dominic D’agostino, Jacob Wilson and et alxxviii,

investigated the impact of a very low carb ketogenic diet (VLCKD) versus a

traditional western diet on changes in skeletal muscle and fat mass.

They took 26 college-aged resistance trained volunteered men and divided them into

2 separate groups: VLCKD (5 % CHO, 75 % Fat, 20 % Pro) and the traditional

western diet (55 % CHO, 25 % fat, 20 % pro). All subjects participated in a

periodized resistance-training program 3 times per week.

The results showed that lean body mass increased to a greater extent in the VLCKD

(4.3 +/- 1.7 kg-s) as compared to the traditional group (2.2 kg +/- 1.7). Muscle mass

increased in the keto group as well (0.4 +/- 25 cm), as opposed to the other one (0.19

+/- 0.26 cm). On top of that, fat reduction followed the same pattern, benefitting the

ketogenic individuals (-2.2 kg +/- 1.2 kg) versus the SAD ones (-1.5 +/- 1.6 kg).

In conclusion, it’s shown that VLCKD may have more favourable changes in LBM,

muscle mass and body fat percentage, as compared to a traditional western diet in

resistance trained males. Who do you think resemble more: those college dudes who

do weightlifting or bodybuilders jacked up on steroids?

As you remember, we need 4 things to build muscle.

• An adequate training stimulus (train hard and heavy).

• Protein synthesis (eat enough protein to repair the damage).

• Energy (be in a caloric surplus).

• Hormonal output (mainly testosterone and HGH).

None of those variables require the consumption of carbohydrates and can be

covered even on SKD. We only need ample amounts of protein and amino acids for

muscle building nutrition.

Once you become keto adapted you can train as hard as you would on glucose.

To train hard you simply need to have

• Willpower to push past your body’s comfort zone to experience growth. It’s

going to be difficult if your brain doesn’t have fuel. Once you know how to

utilize fat for fuel, your mind will always have enough energy and you won’t

be lethargic or bonk mentally.

• Muscle glycogen to reach your physical limits. This is your body’s back up

fuel source which is used only in emergency situations (like squatting 400

pounds or sprinting from a lion). When in ketosis you use your glycogen stores

even less often, because your overall demand for glucose decreases. You

won’t be able to empty this tank under regular training circumstances either

and it gets resynthesized quite quickly.

Protein synthesis is driven most by the amino acid leucine, which is found in

eggs. This makes it the best natural protein source in the world. Studies have shown

that protein synthesis can occur without carbohydrates xxix. Also, just eating carbs

won’t trigger this. There needs to be enough stimulus caused by resistance training

for it to occur in the first place.

Surplus energy can be derived from food as well as your own stored adipose

tissue. As crazy as it might sound, you can build muscle and lose body fat at the

same time on a ketogenic diet. A study on elite level gymnasts found that they

managed to put on lean body mass, increase strength and simultaneously drop a lot

of fat while eating low carbxxx. They made them eat slightly more protein at the

expense of carbs for a few weeks and then tested their performance. Three months

later, they took the same subjects and allowed them to eat their regular diets, which

were lower in protein and high in carbohydrates. Re-testing showed that they got

leaner, built more muscle while not seeing any significant change in performance.

However, their relative strength had increased due to the reduced weight.

Testosterone and HGH aren’t negatively affected by eating low carb. Essential

fatty acids control hormonal output a lot more than carbohydrates do. In fact, one of

the best T-boosting foods are rich in omega-3s and cholesterol, such as eggs, fish

and beef.

HGH gets stimulated by exercise, fasting and gets released the most during the first

hours of sleep. That’s when your body conducts its repair mechanisms i.e. builds

muscle, burns fat, gets swole.

Insulin is not needed for protein synthesis or to activate the mTOR pathway, that

causes cellular growth. It’s synergistic with amino acids. However, increased

intracellular concentrations of leucine can stimulate protein synthesis

independent of mTORxxxi. Those eggs again – one the best source of protein in the

world.

This means that you can trigger the muscle enhancing pathways on a ketogenic diet.

What’s more, basing your ability to add lean body mass on carbohydrates isn’t

optimal. Carbs make you hold onto water, which is the reason why you look fuller

and bulkier when you eat them. On keto, your muscle isn’t the result of fluid

retention but caused by your pure strength gains.

You don’t need readily available glucose to perform weightlifting or HIIT. Carbs

prior to resistance training have not been shown to increase performancexxxii. It’s

mainly an illusion and a case of placebo-like psychological dependency.

Return of the Paradigm Shift

However, people on the SKD have reported improved strength and endurance when

having some pre-workout glucose. Same reports have been found amongst people

who do a lot of aerobic training on a SKD. Fatty acids and ketones are great for fuel

at low intensities, but your performance is nevertheless limited by glucose and

muscle glycogen. Even low carb endurance athletes can still shift into higher gear

by consuming some carbohydrates around workouts.

Whatever the case might be, anyone who is following a ketogenic diet can benefit

from some exogenous carbs when performing at higher intensities. If you’re training

hard and heavy more frequently, then your body won’t have enough time to replenish

your muscle glycogen stores solely via gluconeogenesis.

Additionally, glucose is the body’s primary fuel source for a reason. That’s why we

don’t always need nor want to be in ketosis. Muscle contractions for absolute power

require some glycogen but that happens only very rarely. If you think that simple

aerobics will cause that to happen then you’re wrong. What I’m talking about is

110% of our VO2 max and not for short bouts but prolonged time periods. Very

intense metabolic conditioning is glycolytic and requires glucose to be

performed.

Think of it as a boost of nitrous oxide race cars use in certain situations. Staying on

SKD as a long term thing will definitely work and yield augmenting results. The real

advantages will only become evident after several months of keto-adaptation. It may

even take a year to truly become an amazing fat burning beast. However, if you’re

training judiciously and very hard you may want to incorporate some advanced

strategies.

That’s why Keto Fit isn’t solely based on the standard ketogenic diet. The strategic

consumption of some carbs will improve performance but it will also promote post-

workout glycogen synthesis without interrupting ketosis at all.

In my own experience, I’ve managed to actually increase strength and build muscle

while in ketosis, which is seemingly impossible according to widespread belief. We

get bigger and stronger because of the demands we put on our body not because of

what we eat per se.

Carbohydrates and insulin are not the enemy here. The new dogma of low carb eating

makes the same mistake as people did by blaming it all on fat. Of course, refined

sugar and pastries are extremely bad for our health. It’s just that people eat both of

these macronutrients under the wrong circumstances and at random times.

Insulin is a powerful tool that can assist growth and tissue repair. It governs nutrient

partitioning and influences whether or not the calories consumed go into muscle or

fat cells.

The benefits to this are immense and useful, but only in a specific context – when

our glycogen stores are depleted and ready to absorb some carbohydrates. That

happens after heavy resistance training, but not all of the time.

Even though we might be exercising it doesn’t mean we’re tapping into our glucose

reserves. We shouldn’t want to either. Training to failure all the time isn’t the way

to build muscle as a natural athlete. Because it’s a vital fuel source the body will try

to hold onto every gram no matter what and use it only in survival scenarios where

failure is not an option – when you would have to run from a lion.

There has to be both intensity and volume - near maximum effort - for glucose to be

released. In the modern world we can create a similar response with high intensity

interval training (HIIT) or heavy weightlifting, which would last for prolonged

periods of time. Crossfit style workout routines are just like that.

We don’t have to train as hard to be fit but there are other health and mental benefits

to pushing ourselves through the dirt like that, which are superior to steady state

cardio.

Keto Adaptation vs Nutritional Ketosis

There is a difference between keto adaptation and being in nutritional ketosis.

You might have heard these words being thrown around but what do they actually

mean? They’re not mutually inclusive and they have some distinctions. Some people

may disagree with me on this, which is fine because what matters is that they are

different conditions. Here’s how I define the two.

• Being in ketosis is the actual metabolic state with the appropriate levels of

blood sugar and ketone bodies of 0.5 mMols and above. You can be in mild

ketosis already after fasting for 24 hours but it doesn’t mean you’re

successfully using fat and ketones for fuel.

• Keto Adaptation is the process by which your body adapts to utilizing fat

and ketones as a primary source of energy. It means you don’t need glucose

to produce ATP and can thrive on consuming dietary fat or by burning your

own stored body fat.

Keto adaptation results from nutritional ketosis but it’s not needed to maintain

it.

You have to go through a period where your liver’s enzymes and metabolic

processes change so you could have the ability to burn fat for fuel.

The purpose in this stage is to build up your fat burning engine by continuing to eat

the ketogenic diet and incorporating more exercise.

During the initial weeks of trying to get into ketosis, your physical performance

might suffer because of this small energy crisis.

• Intense exercise like lifting weights, sprinting, or doing endurance for

many hours will deplete your muscle glycogen. You don’t need carbs to

replenish your muscle glycogen stores but you may not be able to do this

during the first few weeks. Afterwards you’ll be able to perform equally as

good at high intensities as you would when eating carbs

• Low intensity aerobic activities burn exclusively fat for fuel. This is where

the ketogenic diet is superior to everything else. If you’re keto-adapted then

you’ll always have access for your own body fat and you don’t need to refeed

on carbs or sports drinks.

To first become keto-adapted you should focus more on low intensity activities but

still incorporate some resistance training for the other health benefits.

Once you’re feeling great on keto, you should incorporate both of these training

modalities – aerobic and anaerobic energy systems for increased mitochondrial

density.

What I recommend is resistance training 3-4 times per week and 2 steady state cardio

sessions with 1 day for rest and active recovery where you go for a walk, do some

foam rolling or go to a sauna or an ice bath even.

How to Know If You’re Keto-Adapted?

You can objectively measure the state of ketosis with either blood ketone or breath

meters but how do you know if your body has become keto-adapted?

There isn’t a specific point where you can draw a line and go – now I’m completely

switched over to a fat-burning engine.

When ketosis is quite binary – you’re either in it or you’re not – then keto-adaptation

is more of like a matter of degree – a wide range of efficiency.

In reality, everyone is keto-adapted to some extent.

• If you eat less calories you’re going to lose some fat

• If you eat bacon and eggs, you’re going to get some energy from it

• If you walk or jog then you’re burning some fat

The problem is, as I’ve mentioned several times already is that when you’re not that

well keto-adapted and you’re causing metabolic stress to your body through caloric

restriction or exercising on an empty glycogen tank, then you’re producing some

ketones but because your body isn’t that efficient at using fat for fuel, you’ll also

start converting some of your muscle tissue into glucose through gluconeogenesis.

How much fat you’re able to burn and how much protein you’ll compensate with

depends on your level of keto-adaptation.

• Eating the high carb-low-fat-high-protein diet is making your body quite

dependent of glucose and frequent eating. The same applies to a high carb,

high fructose diet.

• Eating slightly lower carb, like a paleo approach where 30-50% of your

calories come from carbs leaves some room for burning fat but it’s still

making you burn some glucose

• Eating a strict low carb high fat ketogenic diet is the furthest you can promote

keto-adaptation with diet.

But like I said, our body’s are different – what’s high carb for a sedentary person

may not be high for an athlete.

Keto-adaptation is a matter of exercise as well – how well you can perform

physically in a state of ketosis or caloric abstinence.

• If you’re feeling exhausted while training even though you’ve just eaten, then

it’s a sign of keto-under-adaptation – your body hasn’t become that well

adapted.

• If you’re feeling amazing and can train okay after not having eaten anything

for several hours and even days, then you can quite confidently say that you’re

in ketosis and you’re keto-adapted.

• If you’re feeling hypoglycemic and about to pass out, then it’s a dangerous

sign that you’re running on a sugar burning engine and that you’re nearing the

end of your limit

• If you’re capable of exercising for several hours and recover faster from bouts

of high intense activity, then you can also see some signs of keto-adaptation.

Becoming fully keto-adapted takes more than several months. You need to really

engrave these fat burning pathways into your metabolism to gain the maximum

benefits.

The general guideline is that the longer you do the ketogenic diet the easier it gets

and the better you’ll start performing.

However, using carbohydrates strategically will not only improve your performance

but health overall.

There are a few reasons why you should occasionally get out of ketosis.

• Some people get hormonal imbalances, like a low thyroid or testosterone

• Your energy levels may also suffer from time to time because of overtraining

or too much stress

• Low mucous production of the ketogenic diet will prevent your body from

creating enough mucus that surrounds and moisturizes your gut and eyes

• Some carbohydrate foods can promote a healthy gut by increasing diversity

in your microbiome

• Carbs can be used to boost your performance while working out but they can

also be used for better sleep

• Eating carbs seasonally will fit better with the circadian rhythms and your own

individual genetic blueprint

• And of course, it’s nice to sometimes eat foods that aren’t bacon and eggs or

vegetables

But don’t worry, getting kicked out of ketosis doesn’t mean you’ll lose keto-

adaptation. You’ll still be able to effectively burn fat for fuel. It’s just that you’ll

gain some of the other benefits of metabolic flexibility.

Like I said, you don’t need to maintain nutritional ketosis 24/7 to be keto-adapted.

You’re not going to get into ketosis by eating keto for one day, and you’re not going

to lose your fat-burning metabolism by getting our of ketosis from time to time

either. The body is trying to maintain homeostasis and not go through random

changes all the time.

In the upcoming 2 chapters, I’m going to talk about the more advanced variations of

the standard ketogenic diet, which include the strategic and meticulous consumption

of carbohydrates, at least in some shape or form.

Chapter Takeaway

• Unless you have a medical condition or diabetes, you shouldn’t worry about

getting kicked out of ketosis. In fact, dipping in and out of ketosis is great for

your overall health and metabolic flexibility.

• You don’t need carbohydrates to build muscle or maintain your physical

performance. However, they can be used strategically as a boost for your most

intense workouts.

• The difference between being in ketosis and being keto-adapted is that one

puts you into the metabolic state with the appropriate blood ketone profile

whereas the other is about teaching your body the ability to utilize fat and

ketones for fuel. You need to get into ketosis to become keto-adapted but you

don’t need to be in ketosis all the time to maintain keto-adaptation.

Chapter Two

The Cyclical Ketogenic Diet

We can use both ketones and carbs to enhance our training. We would be fine

following the regular approach, but when you look at the intense training we’re

going to be doing it’s safe to say that we could need all the help we can get.

The first of these strategies is the cyclical ketogenic diet (CKD). In a nutshell – you

eat keto for a given period and then have massive refeeds with a lot of

carbohydrates. Bodybuilders in particular use it to deplete their glycogen stores in

preparation of a show and “carb up” before stepping on stage. This will make their

muscles look fuller and more vascular.

The cyclical ketogenic diet has been used by bodybuilders and strength athletes ever

since the 20th century. Vince Gironda with his Steak & Eggs Diet comes first to mind.

He would prescribe eating close to zero carbs for 5 days and then eat carbs on the

6th. This by default put him into ketosis and helped him to burn insane amounts of

fat while still filling out his muscles every week.

In 1995 Dr. Mauro DiPasquale published a book called The Anabolic Diet which

basically followed the same protocol but with less restrictions. You got to eat all

keto-friendly foods with no constraints, other than the macronutrient percentages.

During the week, the macros would be roughly 55-60% fat, 30-35% protein and no

more than 30 grams of carbohydrates (<5%). After 5 days you’ll have suppressed

insulin so much that your body will be solely burning fat.

Then, come Sunday, you perform a big turnaroundxxxiii. You would go through a 36-

48 hour period of carbohydrate loading, by hitting the carbs HARD. Pizza and beer

are okay, and the macro guidelines are 30-40% fat, 10-15% protein and 45-60%

carbohydrates.

By limiting the carbs during the week your insulin levels will drop and glucagon

levels soar significantly. Once you start stuffing your face with glucose again, insulin

will rise dramatically.

In response to this exaggerated carb load, your body will firstly shuttle that sugar

into muscle glycogen, which also increases the overall levels of your glycogen stores

more than a high carb diet would. Amino acids are driven into the cell and an even

greater anabolic response occurs. You’ll also experience higher levels of relaxation

because of carbs releasing more serotonin.

After the refeed, your body will be buzzing with glucose. Your muscles will be full

of glycogen and extremely vascular. If you’re already at quite a low amount of body

fat, then your veins will be popping out like crazy. When you go to the gym the next

day, you’ll be getting one the best pumps of your life.

For aesthetic and purely hypertrophic purposes, the CKD is a very good option. It

enables you to get the fat burning effects of ketosis, while still getting the

augmenting advantages of carbohydrates and the increased water retention they

cause.

John Kiefer has similar approaches with his CarbNite Solution and Carb

Backloading programs.

• CarbNite follows the same pattern of eating ketogenic during the week and

then having a massive carb load. The only exception is that the refeed will last

only for half a day – starting after 3-4 PM and lasting until bedtime.

• Carb Backloading incorporates carb rich meals strategically several times

throughout the week. On your harder training days, say for instance heavy

squats and deadlifts, you have a big dinner after 7 PM with vast amounts of

high glycemic carbohydrates that would shuttle the nutrients into your

muscles. The frequency would depend on the intensity and the goals of the

individual. If the purpose is to put on as much body mass as possible, then it

can be done almost every other day.

These strategically conducted CKD refeeds can happen in several ways. You can

either do them only in preparation of an event, once or twice a month, every week,

or even more frequently, after 3-4 days. It all comes down to how you choose to

structure your routine and what are your goals. Test and experiment.

Despite of the high amount of carbs, you won’t be jeopardizing ketosis as much as

you’d think. If you’re training hard, then you’re already very insulin sensitive and

your muscles will happily use that glucose to replenish glycogen. Chances are, you’ll

be in back in your fat burning state the following morning, at least within a few days.

During the first 2 days, Monday and Tuesday, your system will be running on both

all that extra glycogen and free fatty acids derived from your keto foods. Wednesday

until Friday your glycogen stores will be limited again and you’ll be burning fat

exclusively.

The common CKD involves 1-2 days of refeeding after exhaustive exercise. On the

first day you eat only high glycemic carbohydrates and on the second you eat low

glycemic ones. This overcomes the limiting time-factor of glycogen resynthesis.

However, in my own experience, I don’t see any significant benefit to this. If you’re

a natural athlete, then you don’t need to lengthen your refeed any more than one day,

one massive meal, really. This will benefit your health and keto adaptation that much

more.

That’s why I’m advocating an approach similar to that of CarbNite. You eat

ketogenic throughout the week and then, on one afternoon in the weekend, you begin

to feast on some carbohydrates until bedtime. It’s more sustainable this way and,

unless you have a competitive reason or an upcoming athletic event, you don’t need

to carb load for several days. I call it the Keto Cycle.

Here’s How to Do the Keto Cycle

• First, get fully keto-adapted. Eat low carb for about 2-3 weeks before trying

anything.

• Then, schedule a re-feed day on one of your harder training sessions.

• While in a fasted state, have a workout in the afternoon that focuses on higher

reps. This will deplete your glycogen stores and primes your muscles to be

hungrier for carbs.

• Throw in some HIIT as well, if you want to increase the effects of

supercompensation. This is the time to go all out, as you’ll be refeeding later.

• After your workout, at about 4-5 PM, break your fast with something high

glycemic that spikes your insulin. The best foods for this are white rice, white

potatoes, whey protein shakes with dextrose, extra ripe bananas with dark

spots on them or honey.

• Let your insulin rise and spend the rest of the night refeeding on massive

quantities of carbohydrates. Eat moderate protein, this time only the lean bits,

such as whitefish, cottage cheese and chicken breast. Avoid fats, because it

can be stored directly as fat with elevated levels of insulin.

On your refeed days, you can basically get away with almost anything. In my own

experience, I’ve managed to eat approximately 1000 grams of carbs and still lose fat

by the morning. Most of it will be shuttled into your empty glycogen stores at an

instant, making it seem like all of the sugar disappeared into a black hole. You can

even eat pastries, candy or whatever.

On the CKD, your body will go through dramatic changes every week. First, you’ll

be eating close to zero carbs and then you’ll be stuffing them down your throat in

immense quantities. That’s why it’s important to know when to stop your refeed.

Chances are, you’ll have an unlimited appetite, as simple carbohydrates and sugar

can become an addictive drug once you start eating them with no limits. It probably

isn’t a problem for anyone of us hard pushing athletes to consume more than 5000

calories in one day. You don’t want to be putting on any excess body fat.

When you start to feel puffy or bloated you should stop your refeed. If you’re an

experienced bodybuilder or someone who is used to quantifying their food intake,

then you should easily tell when you’ve had enough. It may also be that this small

bloat is only an initial response. When it happens, move around a bit or wait an hour

or two. If it passes away then you can continue eating more carbs.

This will vary between individuals and depends on a lot of things, such as the amount

of lean body mass, body fat percentage, insulin sensitivity, glycogen depletion, the

amount of training done that day and at what intensity. You can’t possibly predict

exactly when you’ve hit a point of diminishing returns. Just trial and error.

If you’re preparing for a physique competition, then you’ll greatly benefit your body

composition by following CKD. About 2 weeks prior to the show you’ll go through

a phase of eating less than 30 grams of carbs and start limiting your water intake,

which will deplete your glycogen stores completely.

Then, 2-3 days before stepping on stage you start to slowly incorporate carbs back

in. You’re not going to be having massive cheat meals because you’ll get bloated.

Instead, you eat high amounts of carbohydrates to increase vascularity and make

your muscles full of water again.

At the day of the event, eat simple carbs to make your veins pop out even more.

Drink distilled water, increase potassium intake and calcium, and reduce sodium 24-

hours before the contest. Once you step on that stage, you’ll be looking at your best.

However, one recent study (Wilson and Lowery et al : 2015) compared cyclic

ketogenic dieting to normal ketogenic dieting xxxiv. They calorically restricted

subjects by 500 calories a day, and the cyclic subjects had a normal carbohydrate

diet on Saturday and Sunday. All participants did high intensity and resistance

training.

Both groups lost 3 kilograms of body weight—but there was a really big catch. The

SKD group lost nearly all fat, while the individuals on CKD lost 2 kilograms of lean

mass. What caused this? The traditional keto group was in ketosis the entire week,

whereas the cyclers didn’t establish ketosis until Thursday. Thus, they were only in

very mild ketosis twice a week. Additionally, while SKD went up in strength and

strength endurance, the CKD group declined.

Although this study might indicate that long term keto-adaptation might be superior

to cycling with carbs, I would still take it with a grain of salt. (1) The refeeds might

have been too small for any enhanced anabolic effects to be induced, (2) having 2

days of refeeds may affect ketosis more negatively than one big carb loaded dinner.

The reason is that your body doesn’t really want to cause random metabolic changes.

Like eating one ketogenic meal won’t put you into ketosis, you won’t really get

kicked out of it by having a carb hefty one either. After prolonged periods of keto-

adaptation (1-2 months), your liver enzymes will be completely altered into

preferring fat for fuel. Bringing glucose back in for one evening won’t immediately

change that. However, if you do it several days in a row, your body will happily

revert back to a sugar burning metabolism and make you climb that mountain again.

That’s why I would imagine that the Keto Cycle with one day of refeeding is better

than the commonly used CKD version where you eat high carb for 2 days straight.

I’ve used both of them and I must say that the Keto Cycle is better for ketosis as well

as performance.

The Deadly Sins NOT to Do

• DON’T mix high amounts of carbs and fat together. This will make the sugar

and fat molecules attach together and causes glycation. Insulin won’t have the

opportunity to re-settle back to normal, which can lead to resistance or, even

worse, diabetes. Eat your carbohydrates with only lean protein.

• DON’T eat too much fruit. When you’re having your refeeds, you should

focus primarily on glucose rich foods. Not all carbs are the same in terms of

their sugar content. Fructose can only be metabolized by the liver and doesn’t

contribute towards muscle glycogen synthesis. If the liver is already full, then

any excess fructose will be stored as body fat. It’s okay to have a few servings

of your favourite fruit, but keep it low.

• DON’T go overboard with junk food. It’s fine to indulge on some garbage

every now and then, but for optimal results you would want to eat clean whole

foods. The best ones to have are white potatoes, white rice, ripe bananas with

dark spots on them (once they go ripe the fructose content in them decreases

and glucose increases), honey or some sports drink, like Gatorade.

• DON’T binge. Chances are, you’ll be eating a ton of food and carbs. That’s

okay, insulin will increase that much more and you’ll have a greater anabolic

response. However, it can be taken too far. I’m not going to lie: you can get

away with basically anything. Because your muscles are so empty and you’re

so insulin sensitive, your body will simply absorb more nutrients than you

normally would. Eating about 4000 calories won’t lead to any fat gain, as I’ve

experienced. But this doesn’t mean you can’t be putting on weight. One little

cheat meal can potentially reverse all of your week’s efforts. Be mindful of

how your body reacts and stop whenever you feel like you’ve had enough.

• DON’T make it an excuse. The CKD is a great option for those people who

want to lose fat with keto and still eat their carbohydrates. It’s a great diet

because of it brings in variation and leaves room for some cheat meals.

However, you shouldn’t think of it as a get out of jail free card. It’s very

effective and works extremely well but, just because of that, can be addictive.

There’s nothing wrong with occasional indulgences, but you should use it as

a weapon in your nutritional arsenal to achieve your training goals not as

something that allows you to eat limitless junk food.

The importance of not mixing high amounts of fat and carbs cannot be stressed

enough. A high fat diet jointly orchestrated will make the insulin response even

greater than it would normally bexxxv. Because fat slows down digestion, your blood

sugar levels will be elevated for a lot longer. The pancreas has to keep pumping out

insulin but it won’t be able to lower it back down as quickly. What ensues is insulin

resistance and potential diabetes.

For muscle growth we need to create an anabolic environment within the body.

Training stimulus, protein synthesis, energy surplus and hormones are the variables

we need. However, anabolism isn’t exclusive to just that. Too much mTOR and IGF-

1 will contribute towards the good (muscle growth), the bad (fat gain) and the ugly

(tumors).

For longevity purposes we don’t want to be anabolic 24/7. Catabolism is necessary

for stimulating anabolism but also for keeping the body healthy. The key hormone

that dictates the state in which we’re at is insulin. That’s why our focus should

always be in controlling its expression and releasing it only strategically.

List of Refeed Carbs

Food Amount Fat (g) NET Carbs

(g) Protein

White Potato,

Raw 100 grams 0 15 2

Sweet Potato 100 grams 0 17 3

White Rice,

Uncooked 100 grams 0 78 7

Brown Rice,

Uncooked 100 grams 3 72 8

Basmati Rice,

Uncooked 100 grams 0 75 8

Oatmeal, Dry

Uncooked 100 grams 6.5 57 13

White Corn

Grits 100 grams 1 78 9

Corn 100 grams 5 74 9

Cream of

Wheat,

Cooked

1 cup of 250

grams 1 23 3

Banana 100 grams 0 20 1

Orange 100 grams 0 10 1

Grapefruit 100 grams 0 10 1

Quinoa,

Cooked 100 grams 2 19 5

Beetroot, raw 100 grams 0 8 2

Carrot, raw 100 grams 0 7 1

Palm Dates 100 grams 0 67 3

Figs 100 grams 0 28 0.5

Lentils,

Uncooked 100 grams 1 30 26

Beans,

Uncooked 100 grams 1 47 21

Kiwi, Raw 100 grams 0 12 1

White Bread 100 grams 3 47 9

Ezekiel Bread 100 grams 1.5 33 12

Whole Wheat

Bread 100 grams 3.5 34 13

Pumpkin,

Uncooked 100 grams 0 7 1

Apples, Raw 100 grams 0 12 1

Peaches 100 grams 0 9 1

Pineapple 100 grams 0 11 0.5

Ketchup 100 grams 0 26 1

Pasta 100 grams 2.5 55 11

Puff Pastry,

Frozen 100 grams 38 43 7

List of Refeed Proteins

Food Amount Fat (g) NET Carbs

(g) Protein

Chicken

Breast,

Skinless

100 grams 1.5 0 23

Tilapia, Raw 1 fillet (116

grams) 2 0 23

Whitefish,

Raw

1 fillet (154

grams) 12 0 38

Egg Whites

1 large egg

(33 grams of

whites)

0 1 4

Cottage

Cheese, 1%

Fat

100 grams 1 3 13

Pork,

Tenderloin 100 grams 5 0 28

Tuna, Raw 100 grams 1 0 22

Tuna, Canned

in Salt Water,

Drained

100 grams 1 0 25

Rabbit,

Cooked 100 grams 9 0 30

Ground Beef,

90% Lean 100 grams 10 0 20

Ground Beef,

80% Lean 100 grams 20 0 17

Turkey Bacon 100 grams 28 3 30

Curd,

Creamed 100 grams 5 4 12

Cod, Raw 1 Fillet (231

grams) 1.5 0 41

Refeed Fats

As was stated already, you want to keep your fat intake as low as possible during

refeeds. That’s why there’s no list of fat foods.

However, if you do choose to opt in for some junk food, you’ll have to stay mindful

of your intake.

The fats in processed foods are the worst kind – vegetable oils and trans fats –

which are bad for your health. Consuming them one day won’t do you much harm

though, especially if you stay diligent on your diet the rest of the week.

Nevertheless…

You should eat your main course meals as clean as possible. I.E. you have a dish

of curcumin-curry-chicken with some lemon juice and ketchup sauce on the side.

It’s a low fat mouthful and perfect for getting the necessary glycogen re-synthesis.

Afterwards, you can opt in for some less conventional health foods that your average

guru highly warns against, such as low fat ice cream or yogurt. You add in some

mashed bananas, cottage cheese, grapefruit or even plain kid’s cereal. Including a

little bit of gluten is a good idea because it reminds your body how to digest it safely.

Yet again, a low fat meal, but there’s still some fat in it.

Alternatively, you can have your first clean meal, then indulge in some pineapple

pizza, preferably with low fat cheese and no pepperoni, and cheat your way all the

way to bed with a tub of chocolate chip ice cream. Is this optimal? Definitely not,

and I would highly advise you to try to have only one fattier meal, but it’s better to

indulge once a week than it is to do so every day without being able to control

yourself.

The Keto Cycle is a viable and sustainable option for those people who want to build

muscle easily and still occasionally eat carbohydrates. For purely aesthetic body

composition purposes it’s perfect, although it may have slight performance

decrements if done incorrectly. The next strategy we’ll be using will focus mostly

on raw strength and power.

Chapter Takeaway

• The Cyclical Ketogenic Diet involves eating low carb keto for a week or two

and then incorporating days of high carb refeeding.

• Doing the Keto Cycle is best for athletes preparing for events or for people

wanting to bring variety into their diet.

• The biggest mistake to avoid while doing the cyclical ketogenic diet is NOT

combining high fat foods with high amounts of carbs or sugar.

Chapter Three

The Targeted Ketogenic Diet

The second variation is the targeted ketogenic diet (TKD), which in my opinion is

the best one we can use. Its core essence lies in using carbohydrates only for our

workouts to enhance our performance beyond excellence.

When the cyclical ketogenic diet I call Keto Cycle, then this one is named Target

Keto and with a good reason. It represents the aspect of narrowing down our focus

exactly to the right point in time in which we pull the trigger. You see, in the military

I also went through a month of sniper training. I’m a certified sharpshooter and know

how to hit my mark with my rifle as well as in my training and nutrition.

We’ll be optimizing our nutrient intake to maximize muscle gain and fat loss at the

same time. It seems impossible to do so, which is true, as it can’t happen

simultaneously at the EXACT moment in time. However, TKD is as close as we can

get to achieving the impossible.

You don’t need readily available glucose to perform weightlifting or HIIT. Carbs

prior to resistance training have not been shown to increase performancexxxvi.

However, people on the SKD have reported improved strength and endurance when

having some pre-workout carbs. The reason might be that raising blood glucose to

normal levels, which only requires a minimal 5 grams of carbohydratexxxvii, helps

towards better muscle fiber recruitment and preventing fatigue.

Same reports have been found amongst people who do a lot of aerobic training on a

SKD. Fatty acids and ketones are great for fuel at low intensities, but your

performance is still limited by glucose and muscle glycogen. Low carb endurance

athletes can still shift into higher gear by consuming some carbohydrates around

workouts.

Whatever the case might be, anyone who is following a ketogenic diet can

benefit from the TKD approach when performing at higher intensities.

The strategic consumption of some carbs will improve performance but it will also

promote post-workout glycogen synthesis without interrupting ketosis for very long.

When to Use TKD

This is not a weight loss protocol for obese or diabetic people. It’s for experienced

lifters who have already trained on a low carb approach for quite some time.

If you’re just getting started, then I would recommend you stick to SKD for at least

1-2 months. If you’ve already been a ketogenic diet for longer, like CKD, then you

can start right away.

The reason why you would want to wait is to allow your body to readjust its own

biology. Nutritional ketosis changes some of your liver enzymes and shifts them into

preferring fat instead of carbs. This takes time and once it happens your metabolism

will be completely altered.

The targeted ketogenic diet is perfect for those who individuals who are more than

weekend warriors and want to train at higher intensities – us, Sons of Olympus. Such

efforts would benefit from carbs so that you could go really hard in the paint but it

doesn’t have to kick you out of ketosis.

Consuming 5-30 grams of carbohydrates 15-30 minutes before a workout can

enhance your performance significantly. The reason might be that raising blood

glucose to normal levels allows better muscle fiber recruitment while training. It

may also be that they create a psychological effect that prolongs fatigue from kicking

in. There isn’t much research on the reasons why and it doesn’t even matter. Even

though the reports are anecdotal, we can still use this hack to our advantage.

The type of carbs taken is important. To not negatively influence your ketogenic

pathways, you have to consume something easily digestible and with a high

glycemic index. This ensures that you’ll be shuttling the nutrients straight into your

muscle cells without having excess glucose circulating the blood stream.

Fruit has to be avoided. Fructose can only be metabolized by the liver and doesn’t

contribute towards muscle glycogen synthesis. It may give some energy to a sugar

burner, but a fat adapted athlete will only have negative effects on ketosis.

You want to have pure glucose and dextrose that would be immediately utilized.

Table sugar is 50-50 on glucose and fructose, so be wary of what you consume. You

have to be even more meticulous with this than on SKD.

Examples of carb sources on the TKD:

• Dextrose tablets

• Dextrose powder

• Some type of syrup with no fructose, such as Karo Dark Corn Syrup.

• Pre-workout gels with glucose, GU gels or Gatorade.

• High glycemic candy and sweets, such as gummy bears or lollipops.

• White potatoes, white rice, raw honey or extra ripe bananas. They all have a

high glycemic index and load. The darker the bananas, the more glucose,

instead of fructose, they have.

We could get away with eating bagels, Sweet Tarts and candy, but they may upset

the stomach during training. Also, the purpose of consuming these pre-workout

carbs is to not indulge but to enhance our performance. We’re here to get jacked and

stronger, not to stuff candy down our throat. Remember – FOCUS.

Insulin, Exercise and Ketosis

There’s definitely going to be an insulin response from this. But during exercise our

body is under different conditions and generally speaking, insulin levels decrease.

During high intensity training we’re being glycolytic and our ketone levels will

inevitably drop. Once we release our stored glycogen from our muscle cells we

decrease the use of fatty acids as fuel.

This is perfectly fine, as exercise increases our insulin sensitivity, as does glycogen

depletionxxxviiixxxix. We’re already slightly out of ketosis and the carbs ingested will

be put into immediate use. The body won’t have the time or means to cause any

metabolic alterations. It won’t even notice that sugar once you’re buzzing with

adrenaline.

Carbohydrates consumed before or after exercise shouldn’t negatively affect

ketosisxl, but it may happen for a brief moment. Use of FFAs and ketones decreases

and glucose concentration increasesxli. But as that sugar is being pushed into

muscles, insulin will drop again and ketogenesis will be resumed within a few hours.

Doing some aerobic cardio after training helps to lower insulin and increases the re-

uptake of free fatty acids.

Another thing that may be a problem is hyperinsulinemia and hypoglycemia. If you

raise your blood sugar levels too early before the workout you may experience a

crash. Also, if blood glucose is still elevated after training, there may be an increase

in insulin as wellxlii.

To guarantee you don’t negatively influence ketosis or your energy levels, you

can also consume your carbs intra-workout. I prefer this approach because it

ensures that you’ll be shuttling that glucose into the right place at the right time. Do

an easy warm-up and workout for about 15 minutes before ingesting your

carbohydrates. Post-workout muscle glycogen synthesis would be equally as good.

Eating carbs after training is expected to have a greater effect on ketosis because

insulin will be higher and elevated for longer. It’s better to first try pre-workout

carbohydrates and see how you’re going to feel. What’s more, we don’t need to

consume post-workout glucose because our muscle glycogen will be re-synthesized

by our intra-workout shake and afterwards we’ll resume ketosis which will cause

other anabolic adaptations.

The type of training matters as well. TKD should be used only for high intensity

training or endurance sessions that last for a prolonged period of time. Your body

won’t be under conditions in which it could utilize glucose without affecting ketosis,

unless you exercise for longer than an hour. Weightlifting and HIIT works, jogging

and Yoga doesn’t.

Also, you have to make sure that you’re actually working out. During rest periods

your heart rate is elevated but only for a moment. You don’t want to sit around too

much and should maintain your intensity. This isn’t as much of an issue, when you’re

cycling hard on a bike.

How Many Carbs?

You have to experiment a lot and see where your carb tolerance lies to see how it’s

going to affect ketosis and your performance.

Initially you should start off with 5 grams and see how you feel. Start adding

slightly more if you feel the need to. However, you don’t need to increase your carbs

to get the benefits of TKD. The purpose isn’t to consume as much carbohydrates as

you can get away with, but to increase performance during training and promote

post-workout muscle glycogen synthesis. It might be that 5 grams is all you need to

give you that extra boost. If you’re not a professional athlete, you probably don’t

need more than 30 grams.

For weight training, it will also depend on the amount of volume being done. A

typical set lasts for about 30-45 seconds. For every 2 sets you do you could consume

5 grams of carbs to replenish glycogen.

In the case of endurance, it would be 5 grams for every 10 minutes of activity. Also,

this amount would start to count only after 30 minutes or an hour, depending on the

intensity you’re producing. I would prefer ketones for aerobic cardio and use TKD

carbs only during high intensity cycles.

If you’re doing a large amount of exercise for longer periods of time (having to go

greater than 100 grams of carbs), then it’s a good idea to split your intake. Consume

the first half prior- and the other intra-workout. This will prevent any stomach upsets

or getting kicked out of ketosis. But you would have to be training quite intensely

for that to happen. I’m talking about triathlon, bodybuilding on steroids or Navy

SEAL type of training.

Adding some protein is a good idea. 15-25 grams of quality protein powder will

definitely improve muscle glycogen synthesis. While you’re already at it, throw in

some extra electrolytes for recovery as well.

The TKD Shake

To get those small, yet powerful, amounts of nutrients into your system, you can

formulate a pre- or intra-workout shake that you can sip on during training.

Here’s how to make this ultimate performance enhancing beverage:

• 5-10 grams of dextrose powder.

• 15-25 grams of whey protein.

• Coffee/tea or water.

• 1 teaspoon of sea salt or pink Himalayan rock salt.

• 1 tablespoon of MCT or coconut oil.

• 1 teaspoon of cinnamon.

This covers everything we need. Carbs and protein for glycogen synthesis, caffeine

for that extra kick, sodium for electrolyte balance, cinnamon for insulin sensitivity

and blood sugar regulation.

The MCT and coconut oil is consumed so that we would promote the production of

ketones. It will also slightly slow down the insulin response and keeps our blood

sugars at bay.

Another thing you can try are exogenous ketone supplements, such as Perfect Keto.

It’s beta-hydroxybutyrate in powdered sodium and calcium salt form. Very good for

the creation of ketone bodies.

Post-Workout

What to do once you’ve finished training?

Insulin levels will still be elevated for some time after training ends. Consuming an

additional 5-25 grams of carbs will help with recovery but isn’t ideal for keto

adaptation. Unless you’re a professional athlete, post-workout carbohydrates are

overkill.

Protein will definitely be beneficial, as insulin will push those amino acids straight

into the muscle cells. 25-50 grams from a high quality source immediately after

training may aid with recovery.

Fat should be avoided at this time completely, because (a) it will slow down the

digestion of protein and carbs, (b) consuming dietary fat with high insulin levels will

cause fat storage.

I would avoid eating anything for about 1-2 hours after training and then have a post-

workout ketogenic meal. This ensures that you’ll maintain ketosis.

You’ll still have to stick your overall ketogenic macronutrient ratios for the

given day. They are

• Protein – 0.8-1.0 gram per lean body mass (about 20-30% of total calories)

• Carbohydrates – less than 30 grams NET (about 5-10% of total calories)

• Fat – the rest of your daily intake (about 60-70% of total calories)

The TKD macros will be added on top of those and in this case your daily carb total

would be slightly higher.

This is the targeted ketogenic protocol. You eat keto, workout on minute amount of

carbs and maintain ketosis.

It’s quite simple, when you look at it, but it’s still a meticulous process and should

be used by people who know what they’re doing. Unless you’ve already keto

adapted, you won’t be able to get as much benefits from it and would be better off

with SKD.

What Could Go Wrong

TKD is quite brief and easy to comprehend but there are still a lot of things that

could go wrong. In this bonus segment, I’m going to give some advice about how to

avoid mistakes and some general guidelines about the ketogenic diet.

• Eat ketogenic meals most of the time and use carbs only pre-or intra-

workout. This way you’ll be utilizing both fat and carbs for fuel at times when

you specifically need them. It won’t negatively hinder your keto adaptation in

the long run and will give you some performance enhancing benefits.

• Before you do TKD do a strict SKD for at least a month. The longer you

do, the better you’ll become with using ketones. Keep in mind that the

ketogenic diet should be done as a long term thing. It’s extremely effective

for rapid weight loss but if you want to truly experience the amazing benefits

then you need more time to adapt.

• DON’T overdo the carbs. It would be a mistake to start adding more and

more carbs pre-workout unless you actually need them. Every excess will

definitely negatively influence ketosis and won’t yield the best results. You

don’t want to consume carbohydrates just for the sake of it but to promote

post-workout muscle glycogen synthesis and increase your performance

during training. Unless you’re exercising for more than 2 hours you don’t

really need to consume any more than 5-30 grams.

• Make sure you train hard enough. For the carbs to be used appropriately

you have to be doing high intensity exercise, such as resistance training or

prolonged endurance. Otherwise you’ll be simply hindering ketosis.

• DON’T eat large amounts of fats and carbs together. They’re conflicting

fuel sources and when consumed together will not only stop keto adaptation

but can also damage your health. Oxidative stress and free radicals aren’t a

joke. If you want to reach your truest potential as an athlete and a human

being, then you should be careful about this. The only exception would be the

TKD shake where you combine MCT oil and carbs.

• DON’T have your pre-workout carbs too soon. You don’t want to let

insulin get out of control. If you have bagels in the morning and workout in

the afternoon, rest assured, you won’t be in ketosis and may get

hypoglycemic. The earliest time window would be 15-30 minutes before

training. For me, the safest bet would bet to have your TKD shake 15 minutes

into your training, after you’ve already began to move some weights. This

guarantees a positive response.

The targeted ketogenic diet is my favourite protocol. For training on Keto Fit, it’s

the most effective tool in our arsenal. You get to burn immense amounts of fat with

your low carb foods and then shift into higher gear during your workouts.

That small amount of carbs can make a huge difference in your training. They will

give your muscles access to that nitrous oxide, that explosive power and quickness.

Trust me, you’ll be moving weights extremely rapidly and you’ll feel invincible.

By combining the jet fuel of ketone bodies and the nitrous oxide of glucose, you can

take your training to the next level. The alchemical substance you’ll be creating

would have to be equal to that of fusion power, which is the energy that powers the

Sun. TKD works better than consuming high carb meals throughout the day,

because, thanks to keto, you’ll be more insulin sensitive and won’t bonk during your

workouts.

In comparison with the cyclical ketogenic diet, TKD is also a lot better for health

and longevity. Having a cheat day once a week with immense amounts of carbs may

seem very appealing, trust me, it actually is, but after a while it gets boring. On post-

refeed days you’ll have a lot of energy, but at the same time you’ll experience some

slight mental fatigue and brain fog because your body is still preferring ketones.

TKD circumvents this completely and you get to eat keto all the time, augment your

muscle growth, skyrocket your performance and ride fusion power into outer space.

Chapter Takeaway

• The Targeted Ketogenic Diet involves consuming a small dose of

carbohydrates during your more intense workouts.

• TKD is great for power athletes or for people wanting to get an extra edge

from their training.

• You can easily consume your targeted carbohydrates with a protein shake that

adds in some protein and MCTs.

Chapter Four:

How to Eat Carbs on Keto

You know, when it comes to nutrition, then we’re definitely in the movie The Matrix.

Morpheus asking you:

• What if I told you that the ketogenic diet is one of the healthiest diets out

there?

• What if I told you that you don’t need to be in ketosis all the time?

• What if I told you that you don’t lose your keto-adaptation by eating some

carbohydrates?

SHOCKING – I KNOW

People have been eating carbs for thousands of years and all of a sudden they’ve

become the devil. El Diablo

Don’t get me wrong – most people would benefit dramatically by lowering their

carbohydrate intake because their physiology isn’t in such demand of it.

For instance

Would you really think that Michael Scott from the TV show The Office should

follow the same diet as the 4 time Crossfit Games Champion and the Fittest Man on

Earth Rich Froning?

Could you imagine how their individual pancreas and intestines would react to the

same types of food?

Let me help you with that

• If a person is sedentary the majority of day and they’re staying within quite a

low respiration rate, then they’re burning mostly fat for fuel. Their glycogen

remains unused and full.

• If a person is working out at both high intensities and aerobic activities several

times per day, while still working around the house, then they’re almost

always tanked and they’re using a ton of glucose for fuel.

Your body can store only a certain amount of glycogen – 100 to 150 grams in the

liver and up to 300-500 grams in muscles.

Giving someone carbohydrates who isn’t burning it off still creates the same

metabolic reaction by flooding the blood stream with glucose. What follows is a

surge of insulin that tries to re-establish normal blood sugar levels.

The difference is that Rich Froning’s muscle cells are so insulin sensitive and they’re

eager to draw in that glucose for recovery. Michael Scott’s muscle cells are full

already and they can’t keep up with the high amount of supply.

Over the course of many carbohydrate meals, your cells lose their ability to respond

to insulin. This leads to insulin resistance, which happens when the cells don’t open

up their door to the intake of insulin anymore.

*KNOCK-KNOCK*

• Muscle Cell: „Who’s there?“

• Insulin: „Yo, it’s me Insulin, I got you some more of that glucose“

• Muscle Cell *looks behind and sees a ton of glycogen stores*

• Muscle Cell: „Nah, man...we’re full already. Better find another place to sell

your crack.“

• Insulin: „Come on, man... I really can’t carry it for much longer.“

• Muscle Cell *shuts the hatch* „Don’t show your face around here anymore“

• Insulin goes from cell to cell looking for somewhere to deposit the glucose

• Neighbouring Muscle Cells all tell the same story

• Insulin sticks his own eyes out with his fingers and begins to wonder the

barren wasteland of your blood stream until you become diabetic

That’s the main cause of diabetes – insulin resistance induced by eating too many

carbohydrates and sugars.

Too much is a matter of context and the amount of carbs Rich Froning needs to eat

is more than enough to make Michael Scott diabetic back-to-back several times.

Therefore, how many carbohydrates your body can handle and how much you

should consume them depends primarily on your individual physical demands and

goals.

The state of ketosis yet again changes the context of the situation greatly, as even

high level athletes can greatly enhance their performance by consuming no carbs at

all.

Nevertheless, it’s not necessary nor beneficial to be doing strict keto for the rest of

your life and that’s why it’s a good idea to occasionally dip in and out of ketosis.

CKD or TKD?

We’ve already outlined the two methods of incorporating some strategic carbs into

your ketogenic diet.

Both the CKD and TKD are viable ways of boosting your performance, improving

your metabolic flexibility and upregulating the metabolism.

Which one should you use?

I’ve experimented with both quite extensively.

• I did CKD with massive carb refeeds for 8 months and it was glorious. It was

a period where I was focusing more on athletic performance like

explosiveness and agility.

• I’ve now been focusing more on TKD because having these high carb days

had their negative consequences. My training goals have also shifted towards

more longevity.

In reality, you can use both the CKD and TKD for promoting any physical

endeavour, whether that be ironman triathlon, bodybuilding, Olympic weightlifting,

or Crossfit.

No matter the situation, you can definitely boost your performance by having even

just a very small amount of carbohydrates around your workouts.

Of course, this doesn’t apply to walking, jogging, yoga, disc golf or something else

that doesn’t really tax your glycogen stores.

Therefore, you want to be using these methods only as tools for becoming stronger,

faster, more enduring or resilient, not as an excuse to simply eat some carbs.

Let’s go through some scenarios where you can indeed use these strategies.

The Cyclical Ketogenic Diet

• Training 5 or more times per week with mostly resistance training.

• Examples: bodybuilding, powerlifting, weightlifting, Crossfit, obstacle course

racing

• Goals: build muscle, increase strength and power, have your cake and eat it

too

• Have your harder training days either on or after your carb refeeds

• If you feel like you’re feeling sh#t the entire following week because of keto

flu then dial down on the amount of carbs you’re consuming and have less

frequent refeeds

The Targeted Ketogenic Diet

• Training 4 or more times per week with mostly resistance training or ultra

long endurance

• Examples: bodybuilding, powerlifting, weightlifting, Crossfit, obstacle course

racing, ironman, rowing, marathon running, swimming

• Goals: build muscle and lose fat while improving your performance, increase

power and endurance

• Have small amounts of easily digestable carbohydrates with protein during

your workouts

• Adjust your carb intake according to your performance requirements and how

you feel. Start off with just 5 grams and slowly keep adding an additional 5

grams per 30 minutes of intense physical activity. Hard training athletes can

consume up to 30-50 grams of carbs during training while staying in ketosis

• If you’re training twice a day then have a larger shake during the first workout

and a smaller one during the second one. Still eat keto in between training

sessions

• Eat low carb keto when you’re not exercising and in the post-workout scenario

The Standard Ketogenic Diet

• Training 3-4 times per week with either resistance training or cardio

• Examples: powerlifting, fitness, weightlifting, endurance, jogging, cycling,

yoga

• Goals: lose fat, build strength, stay fit, improve health, battle diabetes, reverse

insulin resistance

• If you’re not feeling tanked or feeble during workouts then you don’t need to

be consuming carbs. Also, if you’re not planning on pushing yourself extra

hard at the gym at that particular day, then you shouldn’t feel the need to eat

carbs either.

• If you’re feeling hypoglycemic and are about to pass out during exercise then

it’s a sign of not being keto-adapted. You’re simply in a state of still running

on a sugar burning engine and you need to build up your fat burning pathways

through diet before trying the TKD or CKD.

• Eat low carb keto the entire time with enough protein and healthy fats.

Metabolic Flexibility

There’s also another reason why you’d want to occasionally stir things up with some

strategic carbohydrates.

This is the stage you want to reach with your ketogenic diet.

Metabolic flexibility refers to successfully being able to use different fuel

sources and having a well-functioning microbiome.

Most of the time you’d still want to be in ketosis because it’s going to maintain your

keto-adaptation, but it may leave you vulnerable to some foods that aren’t keto-

proof.

For instance, if you’ve been in ketosis for months and then you accidentally eat some

gluten or even just potatoes, you’re going to feel like crap the day afterwards. Of

course, the best solution would be to not eat those foods in the first place and stay

keto, but it’s still going to leave you fragile to these random changes.

A much better option would be to have the ability to utilize those carbohydrates for

increased performance while still maintaining your keto-adaptation.

Eating for Antifragility

This is what Nassim Nicholas Taleb calls ’ANTIFRAGILITY’ – it’s about getting

better under stressors and chaotic events.

• A fragile metabolism would leave you suspectible to fatigue, muscle loss,

and brain fog – which is basically the description of an average sugar burner

on a high carb diet but so would be strict keto.

• A robust metabolism would not be that affected by any drastic fluctuations

in macronutrient intakes but they wouldn’t benefit from it either. Think of a

semi-high-carb diet with maybe 200 grams of carbs per day. You’re not in

ketosis and you’re not keto-adapted but you won’t feel a significant difference

between eating a ton of carbs or fat either.

• An antifragile metabolism would greatly benefit from whatever fuel source

it has access to – both fatty acids and ketones, carbohydrates and glucose, and

also it would thrive in a state of zero caloric intake. This is where you want to

get.

How to Increase Metabolic Flexibility

Increasing metabolic flexibility should start with first becoming keto-adapted.

• The foundation to an antifragile nutrition strategy is the ketogenic diet because

you need to be able to burn fat for fuel.

• On a high carb diet without keto-adaptation you’re only capable of burning

glucose while not putting ketones into use. But you want to have both for

optimal performance

• Incorporating both aerobic and anaerobic training is also needed. The purpose

of your exercise should be to increase mitochondrial density – your cells’

ability to generate energy whether that be from ketones or carbs

To improve your body’s ability to burn both carbs and ketones for fuel you can

do the following

1. Consume a small dose of carbohydrates during your intense workouts.

This is the Targeted Ketogenic Diet (TKD) where you have maybe 5-10 grams

of high glycemic carbs with MCT oil and some protein. It’s best for exercises

like powerlifting, gymnastics, bodybuilding or some sports.

2. Eat slightly more carbohydrates on days you train harder. This is called

carb backloading where you eat low carb all throughout the day, then go to

the gym to have a muscle glycogen depleting workout, and then have a dinner

with some additional carbs like a sweet potato or a little bit of rice. How many

carbs you consume on your backload depends on your muscle mass, how hard

you trained and whether or not you’re trying to gain weight or burn fat.

3. The Cyclical Ketogenic Diet involves eating keto for the week and on

weekends having a day where you eat a lot of carbohydrates. This works best

for athletes who are preparing for an event. For most people it can cause some

sluggishness the next day because you’ll can end up consuming over 500

grams of carbs.

Metabolic Flexibility for Health

But there are other ways you can improve metabolic flexibility. Not for performance

enhancing purposes but for gut diversity.

Your gut is inhabited by billions of bacteria all of which influence your mood, how

your body metabolizes certain nutrients and how you feel.

That’s why some people do better on keto than others – there are certain genes that

make you metabolize fat better like APOE4. If your heritage is equatorial then you’ll

do better on more carbohydrates because you’re carrying the DNA of your ancestors

inside your microbiome. People in the northern hemisphere tend to do slightly better

on more fat and protein.

How to Make Your Keto Diet Metabolically Flexible

However, the ketogenic diet can work for anyone because when you’re in ketosis

you’re changing your gene expression. Epigenetics means that certain genes get

expressed only when you trigger them. But for optimal gut health you’d still want to

promote gut diversity. What does that mean?

• When you’re on keto make sure you get enough fiber – about 30 grams

per day. It’s not worth it to neglect healthy vegetables and leafy greens just

so you could stay in ketosis. Your salads should be massive with a variety of

colours and greens. I eat like a huge bowl every day and if you add some sea

salt, some pepper, some vinegar and olive oil then it’s going to taste amazing

– just so goood and super healthy.

• Eat fermented foods like sauerkraut, pickles, kimchi and small amounts

of raw kefir. There are different types of fermentations you can make, like

your own tomato-onion sauce with some carrots, or even fermented garlic

with bell peppers or whatever you may come up with.

• I also like to include apple cider vinegar every day. It doesn’t have any direct

probiotic properties, but it can fight the other bad bacteria and viruses that

may inhabit your gut, like candida and such. Just drink a few tablespoons of

ACV mixed in hot lemon water and you’ll do your intestines a huge favor.

• Take a probiotic supplement and eat prebiotic foods, like garlic, onions

and asparagus. Everyone should take a probiotic, I think because it will

guarantee you getting the whole spectrum of microbes. However, to be sure,

you can also get a gut panel and see which ones you need the most.

• Include some resistant starch – Resistant starch is a type of starch that isn’t

fully broken down or absorbed but is converted into short-chain fatty acids

(SCFA) by the bacteria. SCFAs improve blood flow in the colon, help you

lose weight, increase nutrient circulation in the body, inhibit the growth of

pathogenes and make you sleep better. Foods high in resistant starch include

green bananas, beans, legumes and potato starch. Cooking and cooling white

potatoes or rice will also increase the amount of resistant starch in them. You

cook them the night before and then you leave them in the fridge to be eaten

the next evening. Of course, you don’t want to be eating them on the days

you’re trying to be in deep ketosis, but on harder exercise days there’s nothing

detrimental about eating slightly more of these foods. You have to test and

experiment a lot to see how your body reacts.

• Consuming some butyric acid will also improve your digestion and gut

health. Butyric acid is a saturated short-chain fatty acid found in butter, ghee,

raw milk and animal fats. Fermenting carbohydrates and fiber in the gut also

creates butyric acid. It’s great for healing cells in the intestines and it’s the

favoured source of fuel for the cells lining the interior of the large intestine or

colon.

• Occasionally eat some gluten, peanutes, soy, legumes or dairy. If you’re a

healthy individual who doesn’t have a particular intolerance to these

allergenes, but is just choosing to avoid them, then you should still eat them

from time to time. You don’t want to develop allergies just because your gut

isn’t capable of handling them. Strict vegans, strict paleo or keto people may

get severe allergic reactions to even just a small exposure to gluten. Again –

you can avoid it in your food for as long as you’d like, but you can’t

completely protect yourself from the gluten that gets floated around in the air

particles, in skin conditioners, hand creams and birthday parties. However, if

you have a serious auto-immune condition of some sorts, then you definitely

don’t want to be doing this because even just a one time splurge of bread or

cake can make your condition worse for the coming months. So, again – get

some tests beforehand, experiment with it yourself and try new things.

Don’t Be Dogmatic

There’s the danger of embracing extreme ideologies, whether that be the low carb

ketogenic diet or the high carb vegan diet.

I’m not a doctor and I can’t tell you what you should eat because science is

constantly learning new things about nutrition. I myself am finding out new stuff

every day and then I try it out.

The ketogenic diet has many purposes but you should always remember why you’re

doing it. You’re probably not doing it for just weight loss or to eat bacon – you’re

doing it to be healthy and feel amazing. Keto is great for just that, but you should

still follow these stages as to create optimal health and metabolic flexibility.

If you disagree with me, then go ahead, but I’m not going to be dogmatic about any

diet or program – I’m constantly trying to learn new things and try them out. And all

I’m doing here is sharing my results and giving you advice.

Chapter Takeaway

• There are several reasons why you should consume carbs on the ketogenic

diet every once in a while – for improved performance, better health and

metabolic flexibility.

• Choosing between the cyclical or the targeted ketogenic diet depends on your

training level and physique goals. Both CKD and TKD can be used for

resistance training as well as endurance sports.

• When you’re not training hard or if you have some sort of a medical condition,

then you would want to eat the standrad ketogenic diet for the entire time.

• Improving metabolic flexibility by introducing different foods is another way

to build an antifragile metabolism. It involves eating carbohydrates

occasionally as well as having some „unhealthy“ and allergenic food groups

to build up your body’s ability to fight with them.

Chapter Five

Intermittent Fasting and Feasting

This wouldn’t be a complete fitness program without mentioning meal timing and

intermittent fasting. The dogmatic worldview is that you need to have at least 5-6

meals a day, otherwise you’ll be burning muscle.

This doctrine is preached by professional bodybuilders, who are taking steroids, and

elite level athletes. The rest of the bunch, ordinary fitness gurus, naturals, dieters and

nutritionists, follow their advice like sheep, without realizing that their bodies are

under completely different conditions.

The reason why massive bodybuilders have to eat so frequently is so that they could

support their unnatural muscle growth and maintain their massive size. They need

to have increased protein synthesis almost 24/7, otherwise they won’t be able to be

as massive as they are.

Are you on steroids? Are you injecting anabolic hormones into your body? Do you

train 2-3 hours in the gym every single day with high volume and intensity, doing

supersets, dropsets upside down and in any other position? Probably not. Chances

are, you don’t need to eat so frequently and you could actually benefit a lot from

abstaining from food every once in a while. No offence, but most of us don’t workout

like Ronnie Coleman. Lightweight!

Intermittent fasting is the complete abstinence of exogenous calories in any shape or

form. You don’t eat anything and can only drink water, coffee, tea or other non-

caloric beverages. Doing it daily means that you’ll be simply restricting your feeding

window and timing your food.

In the fitness community, the pioneer of intermittent fasting was Martin Berkhan,

the creator of leangains.com. He advocates a 16/8 approach, in which you fast for

16 hours and eat for the remaining 8.

At the 14-15 hour mark, you hit the gym and workout on an empty stomach. You

wait until you’ve reached your eating window and then break your fast. The first

post-workout meal should be high in protein to instigate the repair process. This is

also a high carb diet, as you’ll be having the majority of your calories from

carbohydrates and protein on training days. On rest days you would still eat a

moderate amount of carbs (about 100-150 grams) and slightly more fat.

Intermittent fasting and the ketogenic diet are like Batman and Robin. They work

extremely well together because physiologically they’re very similar. In fact, ketosis

mimics a fasted state because of the low blood glucose and insulin levels.

Fasting completely alters the physiological conditions of our body. Most of it has to

do with shifting into ketosis. However, there are also other adaptations specifically

characteristic to a fasted state.

Fasting induces deep ketosis very rapidly (within 2-3 days) and puts the body

into its more efficient metabolic state. The more keto-adapted you become the

more ketones you’ll successfully utilize.

After several days of fasting, approximately 75% of the energy used by the brain is

provided by ketones. This also allows other species, such as king penguins to survive

for 5 months without any foodxliii. Protein catabolism decreases significantly, as fat

stores are mobilized and the use of ketones increases. Muscle glycogen gets used

even less and the majority of our energy demands will be derived from the adipose

tissue. Ketone bodies may rise up to 70-fold during prolonged fastingxliv.

Fasting also skyrockets human growth hormone exponentially within the first few

days to maintain lean body mass and muscle tissue. Afterwards it does so less

significantly because protein catabolism gets reduced to almost non-existent levels.

In this state, the majority of the body’s energy demands will be met by the use of

free fatty acids and ketones.

The Effects of Fasting

The effects of fasting are very broad and cover both physical, mental and spiritual

benefits. Once we stop eating for a while, our perspective on life changes and so

does our body.

• Cellular repair. This is caused by the principle of autolysis, which is an

organisms ability to selectively self-digest and remove unwanted material

within the body, without touching vital structures.

When in a fasted state the body actually conducts a lot of the necessary repair

mechanisms. It detoxifies the organism by triggering a metabolic pathway called

autophagy, which removes waste material from cellsxlv. In the process, inflammation

throughout the body and overall oxidative stress get reducedxlvi. This fights all

illnesses.

• Increased fat oxidation. Before you can burn fat, you have to first “release”

the fatty acids into your blood stream through a process called lipolysis. Then

they get transported to the mitochondria where they’ll be oxidized into energy.

During rest, our muscles start to use more fatty acids for fuel. When fat burning

increases so does the amount of Uncoupling Protein-3 in our muscles. As little as

15-hours of fasting enhances the gene expression for UP-3 by 5-foldxlvii. We’ll be

using ketones to feed our lean tissue more effectively.

In a fasted state, we begin to use our own body fat as fuel. This not only promotes

body composition but also teaches us to produce energy despite the lack of calories.

As a result, we experience less hunger and fatigue by not being dependent of food

in order to feel great. It’s an important and vital thing for our survival which we

don’t want to lose.

By being constantly fed we’re never really converting fatty acids into the blood

stream and are simply burning the food we’ve digested. This will definitely slow

down weight loss, if not put a harsh halt to it completely. In the case of an unexpected

famine we would be dumbstruck for a while because our body doesn’t have enough

reference experience. In a nutshell – fasting allows your body to take a break from

storing fat, and start burning it.

• Hastened metabolism. Contrary to popular belief, intermittent fasting

doesn’t slow down the metabolism but actually increases it by 3.6% after the

first 48 hoursxlviii. Even further, 4 days in, resting energy expenditure increases

up to 14%.

People think that if they skip breakfast the body will hold onto its own body fat and

store every calorie in the next meal. Think about it. Does your body really think it’s

starving after not eating for a day or is it simply your primal mind playing tricks on

you? The pattern of feast and famine is something our species has adapted to. It’s

just that people have lost these pathways of fat oxidation and think they’re dying

when they don’t eat 6 meals a day. Their metabolism simply needs to be made more

resilient.

• Increased insulin sensitivity. In a fasted state, we actually become more

efficient with the food we eat, instead of storing it all. With the lack of

calories, especially carbohydrates, we become more insulin sensitivexlix,

meaning that we need less of it to lower our blood sugar levels back to normal.

Fasting can actually reverse insulin and leptin resistance and reduces overall

blood sugar levels.

Lowering insulin gets rid of excess salt and water in the body, which is caused by

carbohydrates in the first place. Insulin is the key hormone in the regulation of our

metabolism and the main driver of obesity and diabetes. Fasting and a low carb diet

are great ways of controlling its expression.

There’s no reason to be concerned about malnutrition during fasting, because our fat

stores can deposit almost an infinite amount of calories. The main issue is rather

micronutrient deficiencies. Potassium levels may drop slightly, but even 2 months

of fasting don’t decrease it below a safe margin. Magnesium, calcium and

phosphorus remain stable because 99% of them are stored in our bones.

• Skyrocketed Growth Hormone. Another anabolic mechanism that gets

increased is human growth hormone (HGH). After 14-18 hours of fasting it

does so by 1300-2000%l. It not only promotes tissue repair, body composition

and metabolism but also preserves youthfulness. The hormone of eternal life

and youth – the Holy Grail of longevity and bodybuilding.

What goes hand in hand with HGH is insulin-like growth factor (IGF-1). It’s one of

the major growth factors in mammals, which together with insulin, is associated with

accelerated aging and cancer. Just 5 days of fasting can decrease it by 60% and a 5-

fold increase one of its principal IGF-1-inhibiting proteins: IGFBP1li.

By the same token, it’s an all-encompassing anabolic hormone, like insulin, that

makes everything within the body grow – the good (muscle), the bad (fat cells) and

the ugly (tumors). It gets reduced during fasting but also gets stimulated by it, as

with physical training.

Additionally, testosterone increases as well. During my 48-hour fasts I usually

experience higher libido than normally. Even though there’s no direct reason for it,

I have a feeling of risen masculinity and T-levels. It’s not aggressive energy, but

more like my determination heightens and my focus narrows down completely.

Intermittent fasting creates the perfect environment for anabolism not catabolism as

a lot of people think. Being constantly fed results in the over-expression of insulin

and IGF-1, which is not optimal. You want to activate them in very specific

conditions. Occasional fasting is a great way to control and use them only when you

want to.

You don’t have to take the steroids to release these anabolic hormones. They’re

already a part of our physiology. We simply have to turn on some of our genetic

switches and become fat burning beasts.

• Increased life-span and longevity. Fasting induces oxidative stress because

of producing a surge in free radicals, the molecules mostly associated with

aging. This further stimulates a gene called SIRT3lii to increase the production

of sirtuins, which are protective proteins of longevity. In mice they extend

lifespan. There are no studies on humans, but it probably has similar effects.

• Cancer and tumors. There are some good reasons to consider fasting as

something that could potentially cure cancer. One of the first studies in this

field showed that it not only prolonged life but reduced the prevalence of

breast cancer tumors in ratsliii. Another one done on mice found out that 48-

hour fasting effectively protected normal cells but not cancer cells against

high doses of chemotherapy and also alleviated its side-effects.

The reason might be that there’s simply not enough food for cancer cells to feed

upon. While fasting, blood glucose levels drop and ketone concentration increases.

The #1 fuel for tumors is sugar and they commit cellular suicide through starvation.

It probably isn’t enough to cure the disease completely in humans, but it’s a step in

the right direction.

For healthy people, intermittent fasting can instead be used as disease prevention.

Increased insulin sensitivity and autophagy are quite good predictors of longevity.

It’s the most natural antioxidant there is. It heals, repairs and regenerates the body.

These qualities are greatly enhanced during a fast and can cure diseases that don’t

go away while eating.

• Bolstered brain power and cognition. While intermittent fasting we will

experience mental clarity. It also increases levels of a hormone called brain-

derived neurotrophic factor (BDNF)liv, a deficiency of which has been

implicated in depression and various other similar problems.

New brain neurons get formulated, which is a process called neurogenesis

Intermittent fasting makes one mentally sharp and reduces brain fog. It sharpens

cognition, increases learning memory and enhances synaptic plasticitylv, improves

our stress tolerancelvi and protects against neurodegenerative diseaselvii. Ketosis may

increase seizure thresholds in epileptic patients as well, which is stimulated by

fasting.

When your brain is running on fat, you experience less decision fatigue and your

Central Governor won’t throw mental obstacles in your way. Having high levels of

BDNF will also improve your performance during training because you’ll have more

focus and could enjoy the process a lot more.

How to Build Muscle with Intermittent Fasting

Where did the idea that small, frequent meals boost your metabolism come from?

TEF (the Thermic Effect of Food) is the process by which your body burns calories

through digesting food. Every time you eat, your body burns calories to break down

and digest what you’re eating. About 65% of your immediate energy will be

allocated to the digestion process.

Therefore, it seems obvious that the more often you eat, the more calories you’ll

burn by increasing TEF. But it’s easy to make false presumptions based on that. TEF

doesn’t have a lot to do with how often you, but is relative to the calorie content of

a meal.

About 10% of the calories in a meal will be burnt off as energy (TEF of protein is

25-30%, carbs 6-8% and fat 2-3%lviii. If your daily caloric intake is 2500, then you’ll

still have a TEF of 250 no matter how many meals you have.

Let’s take an example of an average caloric intake.

• 2500 calories in total.

o 6 meals of 420 calories each= 42 calories burned per meal (42x6=252

daily TEF).

o 4 meals of 625 calories each= 62 calories burned per meal (62x4=248

daily TEF).

o 2 meals of 1250 calories each= 125 calories burned per meal

(125x2=250 daily TEF).

No matter what meal frequency you choose, you’ll still be burning the same amount

of calories from TEF. Meal timing is not significant when it comes to body

composition. At least amongst the majority of people.

At the same time, you won’t be getting the other hormonal adaptations that occur

during intermittent fasting by eating more frequently. You’ll actually be doing more

harm than good, as your body doesn’t need endogenous nutrients all of the time.

Fasting and ketosis are very similar and they increase our ketone production by a

large margin. This will put us into a fat burning state by default and makes it

incredibly easy to maintain our body composition without even thinking about it.

Losing weight is even simpler as you don’t have to put in as much effort.

I’ve been able to build muscle and gain strength while still sticking to intermittent

fasting. What stimulates growth isn’t the food you eat but the resistance of training.

Eating enough protein and calories simply enhances that process. At the end of the

day, what determines weight gain is a positive energy balance.

Intermittent fasting is also practiced by Hugh Jackman. In preparation for his role as

Wolverine, he would train intensely about 3 hours a day and eat a ton of food during

his 8 hour feeding window. He was able to build muscle and burn fat like crazy - all

thanks to IF. Whenever I hear other celebrities talking about how they starve

themselves by eating 6 meals of chicken breast and broccoli a day to get fit, I always

shake my head in disbelief. How come they think that there isn’t a better way?

The missing piece of the puzzle that gets overlooked is adequate hormonal

output. To build muscle you need mainly testosterone and HGH. On top of that,

insulin and IGF-1 are relevant and influential but not necessary.

As we’ve already discussed, fasting induces ketosis, which is a metabolic state that

preserves muscle mass and decreases the use of glycogen at the expense of ketones.

HGH also gets skyrocketed to outer space. An increase of 1300-2000% is still mind-

blowing to me.

All of the anabolic hormones get stimulated by fasting. Training fasted may actually

boost the post-workout response more favorably than doing it in a fed-state lix. The

reason why some hard gainers might not be able to put on muscle is that their body

is simply conditioned to be lazy and doesn’t know how to use its internal energy

sources. You need to first be catabolic before you can be effectively anabolic.

Using intermittent fasting to build muscle promotes longevity as well. One of the

muscle building pathways is mTOR (mammalian target of rapamycin). But it’s a

double-edged sword, as it’s also associated with cancer and tumor growth. It’s

essential for getting stronger and more muscular, but having it elevated all of the

time isn’t a good idea for obvious reasons. That’s probably why some bodybuilders

who are anabolic almost 24/7, thanks to taking steroids and consuming excessive

amounts of protein, die a premature death (R.I.P. Zyzz, the son of Zeus). I don’t

think vanity is worth having an early grave.

Exercise, intermittent fasting and protein fasting inhibit mTOR expression for a brief

period, which will then have a tripling rebound effect once you start eating again.

Overfeeding is highly anabolic, but it lasts only for a short amount of time. At other

times, when in a fasted state, we’re increasing our lifespan and fighting the spreading

of disease thanks to the rise in growth hormone and increased autophagy.

Building muscle with intermittent fasting is easy and you can do so without

gaining excess body fat. You’ll actually be building primarily lean tissue, as the

majority of the day you’ll be burning ketones. There isn’t a need to bulk up and get

fat in the process. You simply have to be in a small caloric surplus (about 500) and

gradually get stronger and more built.

In this case, you would also want to reduce your fasting window. The 16/8 formula

is perfect for some lean gains, as prescribed by Martin Berkhan. A small meal at

lunch will add an extra period of protein synthesis, which will yield augmenting

effects. You don’t really need to eat any more than 2 times a day, if you want to get

more muscular.

If you workout fasted, then your post-workout meal should be your biggest meal of

the day. If you choose to eat something before, then keep your fast-breaking food

intake as small as possible. You still want to be underfed and mildly ketogenic during

training because it causes more anabolic growth afterwards.

Skipping a post-workout meal isn’t as detrimental as you’d think. The anabolic

window isn’t very relevant and not as powerful, especially on a ketogenic diet. I’ve

done about 7-8 hours of fasting after my training and haven’t seen any decrease in

muscle growth or strength gain. However, you probably won’t be able to increase it

either. Instead, fat burning gets elevated even further. Being in ketosis reduces

protein catabolism so much that we can get away with not eating without losing our

gains.

In fact, short periods of fasting and undereating increase nutrient partitioning and

protein synthesis. Your body perceives it as a stress response to which it will adapt

to. Later, once you begin eating, you’ll supercompensate for the abstinence and rev

up your metabolism.

What causes muscle growth in the first place is an adequate training stimulus.

You need to workout hard enough to force your body to adapt to the resistance. Even

a 3-day fast has no negative effect on how strong you can contract your muscleslx,

your ability to do short term high intensity or longer periods of moderate exercise.

The biggest reason why you aren’t able to push it is in your head. Psychological

dependency of food and carbs create a placebo-like feeling of exhaustion. Once you

begin to workout and start moving some weights, your fatigue will diminish, even

when you’re doing it fasted. After your adrenaline gets released, you’ll unleash your

killer instinct.

Whatever the case might be, you should do some form of intermittent fasting. The

minimum I recommend is 14-16 hours. By that time, you’ll have experienced a lot

of the hormonal benefits of skipping breakfast.

However, the most powerful adaptations occur after that 24-36 hour mark. By that

time, the process of autophagy will only start to take place. Occasionally fasting for

at least a day or more is very good for your health, as it clears your body and keeps

you healthy.

Your muscle and strength gains won’t diminish because you’ll be in deep ketosis.

During my own 48 hour fasts I actually feel like I’m building more tissue because

of the anabolic mechanisms that ensue.

Do intermittent fasting daily and every once in a while go for longer. It doesn’t feel

a lot different from being in ketosis. You’ll be amazed of how much more powerful

you’ll become.

Chapter Takeaway

• Intermittent Fasting is the voluntary abstinence from food for a certain period

of time during which you consume no calories.

• There are a lot of health benefits to fasting, starting with more fat loss,

improved longevity, and ending with bolstered immune system and brain

power.

• You can build muscle and workout while still doing intermittent fasting. This

is even easier on the ketogenic diet because you’ll have access to your own

body fat for energy.

Part Six

Keto FIT Cookbook

This part is structured as follows:

• Chapter One – Breakfast of Champions

• Chapter Two – Dinner is Served

• Chapter Three – Dessert Time

• Chapter Four – Snacking is Bad

• Chapter Five – Glycemic Recipes

• Chapter Six – The 30-Day Ketogenic Meal Plan

• Bonus Chapter – How to Drink Coffee Strategically

• Extras

The amounts of any specific ingredient isn’t important, unless it’s in actual context.

How much you ultimately eat is up to your own choosing. It varies between

individuals and what they’re trying to accomplish. However, we still want our first

meal of the day to be relatively small so that we would remain slightly underfed.

Chapter One

Breakfast of Champions

What I mean with breakfast is the first meal of the day. The best “breakfast” we

could ever have is a glass of water with salt in it and intermittent fasting. The

minimum amount of fasting I would recommend for everyone is 14-16 hours. After

you wake up, wait a few hours and don’t rush into eating. Nevertheless, this section

includes the example recipes that we can use to break our fast with, whenever that

might be.

The amounts of any specific ingredient aren’t important, unless it’s in actual context.

How much you ultimately eat is up to your own choosing. It varies between

individuals and what they’re trying to accomplish. However, we still want our first

meal of the day to be relatively small so that we would remain slightly underfed.

The Ultimate Breakfast

The most classical and satiating meal we could have are eggs and bacon. They have

a lot of fat and protein with the right nutritional profile for high end performance.

Additionally, we want some fiber and more fat. Even though I would recommend

eating eggs for DHA and cholesterol it might not be possible because of allergies.

The substitute for that or meat would be oily fish such as sardines, salmon, trout etc.

The omega-3 fatty acids and EPA are even more beneficial for our cognition.

• Ingredients

o 3 Eggs

o 1 slice of bacon or 1 oz/28g of fish/sausage

o 1oz/28g of spinach/collard greens/broccoli/cabbage

o 1 tbsp butter/lard/ghee/coconut oil

o Optional additives would be cheese or avocado.

o The spices would be pink Himalayan salt or regular sea salt, black

pepper, turmeric, ginger, Cayenne pepper, cinnamon.

• Preparation

o Either fry your eggs in a lot of butter, poach or boil them. Don’t use too

much heat as it will damage the nutrients. Throw in the bacon and mix

the spinach in the same grease to coat it with fat.

Approximate calories: 450-500 calories (35g protein/40g fat/2g carbs)

To wash it all down with we would also want something to drink. I’m going to share

with you my secret recipe that will change your life forever.

Fatty Egg Yolk Coffee

The name of this recipe might be somewhat shocking. Don’t worry, you’ll change

your opinion once you’ve tasted it. It’s not entirely my own idea and I must say

kudos to Dave Asprey the Bulletproof executive. However, my own version of it is

even better. If you don’t drink coffee, you can also use tea as a substitute.

• Ingredients:

o Coffee/tea

o 1 tbsp of butter/coconut oil/heavy cream/MCT oil

o 1 whole egg

o 1 tsp of raw cacao nibs, coconut flakes, Chaga mushroom, kelp powder

and Chia seeds

o 1/4 of an avocado seed, chopped. Yes, the avocado seed is very

nutritious. You won’t even notice the taste and will love the crunch it

brings to your drink.

o 1 tsp of cinnamon, turmeric, black pepper, sea salt and ginger

• Preparation:

o Brew your beverage and let it simmer for a while.

o Put the egg in your cup and break it down. If it stays in tact it will poach

once you add the hot water.

o Throw in some cacao nibs, coconut flakes, chia seeds, about 5-10 grams

each.

o Chaga mushroom and sea kelp powder, 1/2 teaspoon each because

they’re quite intense in flavor.

o Add 1 teaspoon of butter, coconut oil, heavy cream or MCT oil – which

one you like most.

o Chop down the avocado seed into tiny parts with a knife and put them

in the cup.

o Sprinkle in cinnamon, turmeric, ginger, black pepper and sea salt. You

can also try out Cayenne pepper for an extra kick.

o Then mix it vigorously with a spoon or use a blender to create a nice

froth on the surface. Using a blender will break the avocado seeds and

other ingredients into an amazing mixture. Shaken not stirred, please.

o Take a sip and be amazed.

Approximate calories: 250 (10g protein/20g fat/2g carbs)

It looks very appealing and has some pools of grease on the surface. Taste it and be

amazed as all of your taste buds will fire up. This beverage gives instant and long

lasting energy for hours. You won’t experience any crash that accompanies drinking

coffee either because the fat slows down the release of caffeine. There won’t be any

quick spike or drop and the brain will function at its best. All the neurons will light

up with joy and be satisfied.

Bacon and Egg Muffins

If you like to eat breakfast then I’m not going to stop you from doing so. Whatever

suits your condition. Maybe you like to cook in the morning and do nothing else. In

that case, the following recipes are for the more serious keto chef.

• Ingredients

o 2 tbsp of heavy cream

o 5oz/120g mushrooms, chopped

o 2 medium tomatoes, chopped

o 6 slices of bacon

o 4 eggs

o ¼ cup cheddar cheese, grated

o Seasoning according to preference

• Preparation

o Preheat the oven to 375 degrees F (190 degrees C).

o Cook the bacon strips on a frying pan on medium to low heat until crisp.

o Use the bacon fat to grease the muffin cups.

o Place one slice of bacon into each muffin cup so that the bacon lines

the edges of the cup, like in a circle.

o Beat the eggs and cream together, then pour them into muffin cups.

o Bake in the oven until the muffins get slightly moist on top, which takes

about 20 minutes. Season them with salt and pepper. Cover them with

grated cheese and continue baking for about 5 minutes until melted.

o Let the muffins cool down a bit and then remove them from the cups.

o Enjoy small mouth-sized bites!

Approximate calories: 1000-1200 (90g protein/100g fat/2g carbs)

Approximate calories per muffin: 220 (15g protein/17g fat/0.5g carbs).

This recipe covered 6 muffins but you can change the quantities as much as you’d

like. It’s simple – 1 bacon strip for each cup.

Coconut Cream Porridge

It’s thought that oatmeal is incredibly healthy. Well, it might be, but it’s definitely

not optimal because of gluten and the phytates found in whole grains.

Nevertheless, there’s still a way to have a bowl of keto porridge that tastes equally

as good and doesn’t come with any negative effects.

• Ingredients

o 1 cup of coconut cream

o 1 oz of almonds (about 20), ground or whole

o 1 teaspoon of cinnamon and Stevia (optional)

o 1 teaspoon of coconut flakes

o A pinch of nutmeg

• Preparation

o Heat the coconut cream on a saucepan on medium until it forms a

liquid.

o Add the almonds, coconut flakes and stevia

o Mix well and keep stirring for a few minutes until it begins to thicken.

o Add the cinnamon, nutmeg and taste.

o Serve hot.

Approximate calories: 750 calories (15g protein/70g fat/15g carbs)

Bacon Brussel Sprouts

Another bacon recipe. It’s just so delicious.

• Ingredients

o 3 slices bacon

o 3 cups of Brussels sprouts cut in half

o l tablespoon of garlic powder

o Sea salt

• Preparation

o Cook the bacon on a skillet

o Remove the bacon from the pan and set aside

o Throw the Brussels sprouts to the pan and cook them in the bacon

grease over medium to low for about 10-15 minutes until brown and

soft. Keep stirring every few minutes.

o Cut the bacon strips into smaller pieces.

o Add the bacon strips and seasoning to the Brussels sprouts.

o Stir fry and enjoy!

Approximate calories: 450 (30g protein/35g fat/6g carbs)

Pan Fried Avocado

If you don’t have a lot of time or aren’t that hungry, you can easily have a simple

yet tasty small little meal.

• Ingredients

o l avocado

o 2 tablespoons of butter, coconut oil or lard

o Sea salt

• Preparation

o Cut avocado in half and remove the pit.

o Peel and cut into small cubes.

o Melt the butter over medium heat.

o Add the avocado and cook for a few minutes until only slightly brown.

Stir occasionally. Don’t overdo with the heat, as fats will go rancid.

o Season with salt and voila!

Approximate calories: 450 (5g protein/40g fat/10g carbs)

The alternative would be to simply eat the avocado raw, still add some salt and coat

it with olive oil or cold butter instead. Tastes amazing!

Breakfast Tacos

A great Mexican recipe for about 2-4 tacos.

• Ingredients

o 1 cup of Mozzarella cheese, shredded

o 6 large eggs

o 2 tablespoons of butter

o 3 bacon strips

o ½ avocado

o Salt and pepper

o ½ cup of cheddar cheese

• Preparation

o Cook the bacon in the oven for about 15-20 minutes at 375 F/190 C.

o Heat the Mozzarella cheese, about 1/3 cup at a time, on a pan on

medium heat. Shape them like the shells of a taco.

o Let the cheese get brownish on the edges, which takes about 2-3

minutes.

o Use a pair of tongs to lift the shell up from the pan and drape it over a

wooden spoon resting on a pot. Let them hang there.

o Scramble the eggs in butter and stir occasionally until done. Season

with salt and pepper.

o Take a spoon and add a third of your scrambled eggs, avocado and

bacon into each taco shell.

o Sprinkle cheddar cheese over your tacos.

o Just like the real stuff.

Approximate calories for the whole batch: 1300-1400 (120g protein/110g fat/5g

carbs)

Approximate calories for 1 taco: 350 (30g protein/30g fat/2g carbs)

Coconut Keto Cereal

If you’ve ever been a child (…), then you probably downed a lot of breakfast cereal.

Tony the Tiger said its “Grrreat!” and our parents believed them. It has a lot of

essential vitamins and minerals – everything a growing organism needs. But they’re

also filled with sugar, syrup, grains which make them not so great after all.

Yet again, we don’t have to give up our crunchy cereal in the morning and can still

eat keto. This recipe cooks the cereal in bulk. The actual serving size depends on

how much you’re going to eat.

• Ingredients

o 1 whole package of coconut flakes

o Cinnamon

o Stevia (optional)

o Unsweetened almond milk

o A few strawberries or blueberries

o A handful of mixed nuts

o 1 teaspoon of coconut oil

• Preparation

o Preheat the oven to 350 F/180 C.

o Grease a baking pan with coconut oil or use baking parchment instead.

o Pour the coconut flakes on the pan and cook them for about 5 minutes.

Keep watch the whole time.

o Shuffle the flakes and stir them around. Keep cooking until they’re

slightly tan and toasted.

o Take the flakes out and sprinkle with cinnamon.

o To eat, take about ½ cups of the chips and put them into a bowl. Pour

in the almond milk, slice in the berries and add a few more nuts.

o Bon appetite!

Approximate calories for 1 cup of cereal with 1 cup of almond milk: 500 (6g

protein/50g fat/6g carbs).

Bacon Bread

By now, it’s starting to resemble a conspiracy. Yes, a bacon conspiracy. Who can

get sick of bacon? Nobody, I’m telling you, that umami taste is created by the

gods. This is going to be the last bacon recipe, I promise.

• Ingredients

o 1 package of bacon

• Preparation

o Preheat the oven to 400 F/200 C.

o Cut the bacon strips in half.

o Set up a baking pan with tinfoil or parchment paper.

o Use 4-6 bacon slices and weave them together to create bread tops.

• Cook them in the oven for 20 minutes until crispy

• Take the pan out of the oven and use a spatula to remove the bacon

bread.

• Use paper towels to pat them down and allow them to cool for a few

minutes.

• Eat them by themselves or add some additional toppings like a real

sandwich.

Approximate calories per 1 slice of bacon bread: 350 (25g protein/30g fat/0g carbs).

One thing you have to be mindful of is that bacon doesn’t replace quality nutrition.

There are other foods that have a lot more health benefits, such as fish, eggs and

vegetables. You can eat bacon but don’t make it the end-all be-all of your meals.

Seafood is a lot richer in nutrients.

Cauli Hash

• Ingredients

o 2 tablespoons of butter or ghee

o ½ onion, chopped

o 2-4 garlic cloves, minced

o About 1 pound of cauliflower steamed and chopped into small chunks.

o Turmeric, ginger, salt and pepper

o ½ green bell peppers

• Preparation

o Sautee the onions in butter for a few minutes over medium heat.

o After 5 minutes, add the garlic and bell pepper

o Squeeze all excess water from your steamed cauliflower. Add it to the

pan and sautee for 5-10 minutes until brown and crispy.

o Add the seasoning and toss all of the ingredients around for another 2

minutes.

o Throw the mix into a bowl and have a nice meal!

Approximate calories: 350 (12g protein/25g fat/12g carbs).

That’s it for breakfast!

Chapter Two

Dinner is Served

After having a delicious and satiating breakfast, you shouldn’t get hungry at all until

the evening. If you do, simply add some more fat to your meals. Eating less

frequently is the ideal worth striving towards. Two times a day is the golden mean.

Here are some amazing dinner recipes you can use to treat your entire family in the

evening with or host a party with your friends.

Keto Pizza Frittata

Here’s an amazing Italian-esque dish that’s even tastier than the regular pizza. This

entire batch should have about 4 servings.

• Ingredients

o 1 teaspoon sea salt, fennel seeds, onion powder, ground sage, pepper,

dried parsley

o 2 oz/50g of ground pork

o 5 eggs

o 2 cups of tomatoes cooked into a sauce

o 2 oz/50 g cheese

o 1 tablespoon coconut oil or butter

o 1 bell pepper, sliced

o 1 cup of mushrooms, sliced

o 2 cup sliced onions

o 2-4 scallions, sliced

• Preparation

o Preheat the oven to 400F/200C.

o Heat a large skillet over medium heat.

o Combine the ground pork and spices in a mixing bowl.

o Add the meat to the skillet and cook for about 10 minutes until only

slightly pink is left. After this set aside the pan for now.

o Whisk together the eggs, add salt and pepper.

o Stir together the tomato sauce, add seasoning.

o Melt the coconut oil over medium heat and cook the bell pepper until it

starts to soften, for about 5 minutes.

o Add the mushrooms later and cook for about 2 minutes.

o Put back the meat and add scallions. Mix and combine all of the

ingredients.

o Pour in the egg mixture and tile the pan around until they cover the

entire bottom.

o Let the frittata to cook for about 5 minutes until it starts to get slightly

soft on the edges.

o Drizzle the tomato sauce over the mixture, sprinkle the cheese on top,

then put the pan in the oven for 8-10 minutes. To check if done, use a

knife to cut into the mix. If still runny, cook for another few minutes.

o Before serving, let it cook for about 5 minutes and then cut into pieces.

Approximate calories for the entire batch: 900(70g protein/60g fat/6g carbs).

Approximate calories per ¼ of the frittata: 250 (20g protein/15g fat/2g carbs).

Perfect Roasted Chicken

Cook an entire chicken. Nuf’ said.

• Ingredients

o 1 whole chicken

o Salt and pepper

o 1 bunch of fresh thyme and rosemary

o 1 lemon cut in half

o 1 head of garlic

o 2 tablespoons of extra virgin olive oil

o 1 medium onion cut in quarters

• Preparation

o Preheat the oven to 400 F /200 C.

o You can cut the thighs and wings into separate pieces or simply put the

entire chicken onto a pan.

o Make a dissection into the chicken and sprinkle in some salt and pepper

inside.

o Stuff the cavity with thyme, lemon and garlic. Add some sea salt on top

of the skin to let it melt in.

o Tie the legs together and tuck the wings under the body.

o Place the onion quarters at the corners of the dish.

o Cook the chicken for about an hour or until juices run clear.

o 5 minutes before finishing, brush the chicken with olive oil.

o Before eating, allow it to slightly cool.

Approximate calories with 1 pound of chicken: 1000(80g protein/80g fat/1g carb

from the lemon).

Meaty Vegetable Roast Feast

This is one of the best staple dinners we could ever have. It’s quick and super easy

to make with little to no effort involved. The actual ingredients aren’t as important

as we can use anything. What matters are only the amounts and the idea.

• Ingredients:

o Some source of fatty meat. Beef, pork chops, chicken wings, thighs etc.

o Some source of leafy green vegetables. Cabbage, cauliflower, spinach,

broccoli, collard greens etc.

o Some source of extra fat. Butter, lard, ghee, olive oil etc.

o Spices according to your liking.

• Preparation:

o Grab a pan and add all of the ingredients by placing the greens on the

bottom and the meat on top. Sprinkle bits of coarse sea salt on the meat

so it would melt into it. Additionally, you can squeeze some lemon juice

as well. Pour a bit of water into the bottom. Don’t add any extra fat yet.

o Put it all in the oven and let it cook for about 30-45 minutes. As its

starting to be finished throw some butter on top. Don’t heat olive oil

because it will oxidize and cause inflammation. Use it afterwards as

dressing instead.

o Mix all of the vegetables inside the fat. As a sider you can add some

avocados or nuts. Dinner is served.

Approximate calories for 1 pound of dish: 750(50g protein/60g fat/6g carbs).

Cauliflower Pizza.

The most amazing and versatile food at our disposal on keto is cauliflower. It can be

used to substitute almost anything we’re used to having: mashed potatoes, rice and

pizza. This recipe will teach you how to have your gluten-free-low-carb crust that

fits ketosis perfectly.

• Ingredients:

o 1 head of Cauliflower

o 2-3 Eggs

o 1 cup of Tomatoes

o ½ cup of Cheese

o 1 oz/25g of olives

o Seasoning and herbs of your choosing.

• Preparation:

o Take the entire head of a cauliflower and cut off the florets.

o In a food processor shred them all into bits and pieces.

o Add in an egg or two and blend the mixture.

o Spread the mixture on a pan and put it in the oven for 30 minutes at 375

F/190 C.

o This will turn into a crust and creates texture.

o Add the tomatoes and cheese on top and let it cook for a while until

ready.

The same can be done with zucchini as well. Instead of it being pizza they look like

boats instead. Simply cut the vegetable in half and add the other ingredients. Cook

it in the oven until the cheese starts to melt down and you’ll have a quick meal.

Approximate calories for the entire pizza: 900 (50g protein/40g fat/20g carbs).

Approximate calories for ¼ of the pizza: 250(15g protein/10g fat/5g carbs).

Bone Broth Soup

One of the biggest downsides to eating keto is that some mineral deficiencies might

occur. That isn’t caused by the lack of variety in the diet but by the low nutritional

quality of our soils and vegetables. To circumvent that we would have to take some

supplements. However, there is another way. It’s even better and a great way to get

in touch with our primal side. When a hunter-gatherer caught an animal nothing was

wasted. Meat was a precious source of calories and they ate everything that was

edible. Instead of trimming off the fat they went for the good stuff. Liver, kidneys,

heart, bone marrow, skin with fat on – those are the most nutritious parts. It’s only

in today’s contemporary society where people get disgusted by them. Culture depicts

organ meat as putrid and the lean bits as something pure whereas we would be better

off by neglecting none. This recipe transcends this dichotomy between the wild and

domesticated by incorporating an ancestral practice into our menu.

• Ingredients:

o Bones of a grass-fed and organically raised animal (chicken drumsticks,

beef collar, wild boar bones etc.). Healthy animals will have stronger

skeletomuscular structure.

o Onions, garlic.

o Optionally some organ meats such as: heart, kidneys, liver, chicken

gizzards etc.

o Spices: laurel-leafs, unground pepper and coarse sea salt.

• Preparation:

o Grab a big pot of water and throw in the ingredients. In order to get all

of the minerals from the bones they need to be boiled for several hours

on low heat. The longer they do the better. Put it on the stove at the

beginning of the day and just let it sit there.

o Add the organ meats only during the last hour of preparation as they

would simply turn to pudding.

o After a while the bones will begin to break down. Joints and tendons

are the best because they have a lot of connective tissue attached to

them. That’s what we’re after – the ligaments and the marrow inside.

Once that happens the water will turn into a pool of fat and grease which

tastes amazing.

o Drops of liquid begin to float the surface and give the soup its flavor. It

can be used as a basis for other types of cooking or simply drank as a

beverage.

o Storing it is easy as it will turn gelatinous after cooling down which can

then be re-heated afterwards.

The bone broth soup is a great way to get in all of the essential minerals and nutrients

we need from animals. Not only is it tasty and heart-warming but also very good for

the gut. It reduces overall inflammation and promotes the strength of our joints

because of the marrow.

Approximate calories per 1 cup of soup: 110(5g protein/10g fat/0g carbs).

Cheesy Tomato Soup

We don’t have to drink bone broth by itself but can use it as a basis for other dishes

as well. This recipe is perfect for that and tastes amazing. It will heal our gut and

bring warmth into our heart.

• Ingredients:

o Chicken bone broth with 2 drumsticks.

o ½ cups of Cauliflower or broccoli.

o 2 cups of Tomatoes.

o 2 tablespoons of Soft cheese.

o Optional: ¼ cups of coconut milk or heavy cream.

o Basil leaves.

o Seasoning according to liking.

• Preparation:

o Put the drumsticks in the hot water and let it simmer for a while. The

meat will cook quite easily and the tendons break down faster because

of their low density.

o Chop down the tomatoes and let them be squashed.

o Steam the vegetables until soft and smash them.

o Add the seasoning and cheese to the vegetable blend.

o Pour in coconut milk or heavy cream to make it thicker and consistent.

o Stir it all up on a saucepan and let the cheese melt down.

o Pour together the broth with the mixture and tomatoes.

o Add the extra basil leaves and voila!

Approximate calories: 450(25g protein/30g fat/10g carbs).

Beef Stroganoff

A simple delicious dish you can use to get in the necessary creatine from red meat.

• Ingredients

o 1 tablespoon of butter

o 1 medium onion, chopped

o 2 to 3 garlic cloves, chopped

o 1 pound of grass-fed ground beef

o 1 tablespoons of heavy cream

o Salt and pepper

o 2 cups of spinach or other green vegetable

• Preparation

o Add the butter to a heated cast iron pan over medium to high heat.

o Once it’s melted, add the onions and garlic. Cook until soft, for about

5 minutes.

o Add the beef and cook until desired doneness.

o Reduce the heat to low and add the cheese on top, letting it melt gently.

o Add the cream, seasoning and stir well. Let it sit for a few minutes with

the heat turned off.

o Either cook the spinach inside the same mixture or use it as a bedding

for the meat. Both options work and taste great.

o Enjoy!

Approximate calories: 1200-1400 (100g protein/100g fat/10g carbs)

Keto Spaghetti Squash

Another Italian classic that doesn’t require wheat or whole grains.

• Ingredients

o 1 spaghetti squash

o 2 tablespoons of butter

o 1/4 cup of heavy cream or coconut milk

o Salt and pepper

o ½ cups of grated cheese

o A pinch of basil

• Preparation

o Preheat the oven to 375 F/180 C

o Slice the squash in half, lengthwise, and remove the seeds and pulp.

o Wrap both halves in aluminum foil, place them face-up on a baking

sheet and bake for about 30-40 minutes.

o Once done, scoop out the flesh with a fork, which will create these

spaghetti like figures.

o Melt the butter over medium heat and add the heavy cream, salt, cheese

and basil. Cook for about 10-15 minutes at a light simmer, while stirring

every once in a while.

o Add the spaghetti squash, mix and enjoy!

Approximate calories: 400 (8g protein/30g fat/15g carbs)

Cheesy Grated Cauliflower

Like with bacon, you rarely get sick of cauliflower. It’s the most versatile food at

our disposal that can be used for numerous dishes, including by itself.

• Ingredients

o 1 large head of cauliflower

o 1 1/2 cups of shredded cheese

o 1/2 cup of heavy cream

o ¼ teaspoon of black pepper

o ½ teaspoon of sea salt

• Preparation

o Preheat the oven to 400F/200C.

o Chop the cauliflower into bite-sized pieces and put them in a steamer

pot. Bring the water to boil and let it simmer on low to medium heat.

o Steam the cauliflower for 10-15 minutes or until it’s tender enough to

be pierced with a fork.

o Mix the cheese and heavy cream in a baking dish. Stir in seasoning and

let it simmer.

o Add the cauliflower to the cheese mixture and stir around until it’s well

coated.

o Bake for about 30 minutes or until the top is nicely brown.

o Remove from the oven and let it sit for 5-10 minutes to allow the sauce

to thicken just a bit.

o Enjoy!

Approximate calories for the entire batch: 800(50g protein/60g fat/15g carbs)

Keto Sushi

Despite the oriental origin of rice, you can even have sushi on keto. It’s great and

tastes amazing. This recipe is about 10-20 servings, depending on how wide

you’ll cut the sheets.

• Ingredients

o 1 cup of cauliflower

o 6oz/150g cream cheese

o 1-2 tablespoon of rice vinegar (unseasoned)

o 5 sheets of Nori

o 1 large cucumber

o ½ avocado

o 5oz/150g salmon

• Preparation

o Use a food processor to “rice” the cauliflower into rice-sized pieces.

o Slice the cucumber on each end, and slice off each side as well.

o Cook the cauliflower rice on a hot pan and let it simmer for just a

bit.

o Dry out the cauliflower, add it to a bowl with cream cheese and rice

vinegar. Mix together and put it into the freezer.

o Slice the avocado into small strips and take out the seed.

o Lay down the nori sheet on a bamboo roller. Spread the cauliflower

mix on top, leaving about ¾ inches of space at the top. This is the

thinner layer.

o Place all of the filling items into the sushi roll and roll it tightly.

o いただきます (itadakimasu) – Bon Appetite in Japanese.

Approximate calories for the entire recipe: 800 (55g protein/55g protein/15g

carbs).

Approximate calories for 1 piece of sushi: 45 (3g protein/4g fat/1g carbs).

Now something for your non-existent sweet-tooth.

Chapter Three

Dessert Time

Now, after dinner you might also want something for dessert. Even though, you’ll

most likely lose your sweet tooth after keto adaptation, you can still enjoy treats that

will light up your taste buds and bring you incredible satiation.

The ketogenic diet doesn’t have any carbohydrates or sugar in the menu. Mostly,

there’s only bacon fat, butter and vegetables – not anything sweet. However,

thinking that there aren’t any desserts is a myth.

Almond Butter Fat Bombs

To get in enough calories from fat, you would have to use it liberally. The old days

of using oils and butter sparingly are over. For this purpose, there are several “fat-

bomb” recipes we can use to boost our lipid intake, without increasing our waistline.

This recipe should make for about 5-7 fat bombs.

• Ingredients

o 1/2 cups of almond butter

o 1 tablespoon of coconut oil or butter

o 2 to 3 teaspoons of Stevia (optional)

o 2 teaspoons of cacao nibs

o 1 teaspoon of cinnamon

o 1 tablespoon of coconut flakes

• Preparation

o Place all the ingredients in a pot and heat on medium heat for about 1

minute. Let the fat melt down slightly, but don’t make it too liquid.

o Whisk together the ingredients and pour the mixture into ice cube trays.

Freeze for 2 hours.

o Take the fat bombs out of the freezer and pop them out of the tray.

o Either eat them right away or store them in the freezer for future use.

o Enjoy your little bite-sized fat bombs.

Approximate calories for the entire batch: 850 (20g protein/80g fat/5g carbs).

Approximate calories for 1 fat bomb: 130 (4g protein/12g fat/1g carbs).

Coconut Milk Ice Cream

Despite the lack of sugar in the diet it doesn’t mean that we can’t be having

something sweet. To be honest, the umami taste of bacon feels like candy. Maybe

it’s just me. We can still have ice cream and bake cakes using keto friendly

ingredients and they’re even better. This recipe is completely dairy free and suitable

for everyone.

• Ingredients:

o 2 cups of coconut milk

o 2 eggs

o 2 tablespoons of butter and olive oil

o 1 teaspoon of vanilla extract or Stevia (optional)

o Nuts according to preference.

o 1 tablespoon of coconut flakes

o ½ cups of blueberries

o 1 teaspoon of cinnamon

• Preparation:

o Separate the egg yolks and whites.

o Whip the whites until they turn soft.

o Mix vigorously or blend together butter, olive oil, seasoning while

simultaneously adding in the yolks. Do it one by one and slowly until a

smooth mixture forms.

o Pour in the coconut milk and slowly add the egg whites.

o Keep mixing it all together to make it more fluffy.

o It should begin to become thicker after a while. For texture add more

eggs.

o Throw in the nuts, blueberries, coconut flakes and cinnamon.

o You can put it in the freezer for a few hours for it to turn more solid or

eat right away. The perfect dessert for a hot day.

Approximate calories: 500 (20g protein/40g fat/5g carbs).

Keto Pancakes

Everyone’s childhood is probably filled with memories about having pancakes on

Sunday. They’re great but not for our health because of the gluten and high-fat-carb

combo. Fortunately, there is another solution – the keto way. By replacing some of

the ingredients, we can still enjoy a healthy tasty dessert.

• Ingredients:

o 2-3 eggs

o 2 cups of coconut milk or heavy cream (has twice the calories)

o 2 tablespoons of butter or coconut oil

o 2oz/50g of almond or coconut flour

o 1 teaspoon of cinnamon

o 1/3 cup of blueberries and coconut flakes

• Preparation:

o Beat the eggs until soft.

o Pour in cream and flour according to preference and texture.

o Mix them together with cinnamon.

o Heat the pan with butter.

o Pour in the pancake mixture and cook on both sides.

o While in the pan throw some coconut flakes on top.

o Serve on a plate with blueberries.

This recipe doesn’t even have to involve flour. We can get the same results by using

only eggs and cream. It won’t look like batter but there hardly is any other difference.

Approximate calories for 3 pancakes: 650 (40g protein/50g fat/6g carbs).

Keto Chocolate

You can eat dark chocolate on keto and it’s incredibly healthy for your health.

What’s more, it tastes a lot better than the regular milk chocolate equivalent.

You can put only 1 small piece of 80%+ chocolate that’s darker than night and be

incredibly satiated. Your taste buds will light up but won’t cause any additional

cravings.

Good quality dark chocolate can be hard to come by. No worries, you can make your

own with.

• Ingredients

o 2 tablespoons of coconut oil

o 2 tablespoons of raw cacao butter

o 3 tablespoons of cacao powder

o 1 cup of coconut milk or almond milk (optional, if you want a milkier

texture)

o 1 teaspoon of vanilla extract

o 1 teaspoon of cinnamon

o A pinch of sea salt

o 1 teaspoon of Stevia

• Preparation

o Melt the coconut oil and cacao butter in a skillet over very low heat.

Let the texture get softer slowly. Don’t make it boil.

o Once the mixture is melted, turn off the heat and mix in the cacao

powder. It should look dark and creamy.

o If you want more of a milky taste, mix in the coconut milk.

o Stir in the cinnamon, salt, stevia and the vanilla extract.

o Allow the chocolate mixture to cool until it reaches room temperature.

o Put the mixture in the refrigerator for 30 minutes until it becomes solid.

o After the chocolate has solidified, break it apart and put it in a glass

container.

o Savor the taste by eating small pieces at a time.

Approximate calories for the entire batch: 500 (5g protein/45g carbs/3g carbs).

Chocolate Peanut Butter Fat Bomb Cups

Another incredible fat bomb at our disposal for nuclear taste bombs.

• Ingredients

o 2 tablespoons of coconut oil

o 2 tablespoons of cacao powder

o 3 tablespoons of sunflower seeds or hemp seeds

o 1/4 cup of heavy cream

o 1 teaspoon of vanilla extract

o 1 teaspoon of Stevia

o ¼ cup of shredded coconut flakes

o 1 teaspoon of cinnamon

• Preparation

o Mix the dry ingredients together with the coconut oil. It should turn

into a paste.

o Add heavy cream and the seasoning. Stir once more.

o Lay out the shredded coconut flakes on to a plate.

o Use your hands to roll out balls from the paste and then roll them in

the coconut flakes.

o Lay the fat bombs onto a tray and set in the freezer for about 20

minutes.

o Rejoice!

Approximate calories for 5 bombs: 900 (12g protein/85g fat/6g carbs).

Approximate calories per bomb: 180 (3g protein/17g fat/1g carbs).

Vanilla Ice Cream

Another easy to make ice cream. This time it’s the classical vanilla taste.

• Ingredients

o 1/2 cup of heavy cream (more calories) or 1 cup of coconut milk

o 1 teaspoon of Stevia (optional)

o 1 teaspoon of vanilla extract

o 3 cups of ice

o 4 teaspoons of sea salt

• Preparation

o Pour the heavy cream, stevia and vanilla extract into a small airtight

plastic bag and shake.

o Put the ice and salt in an airtight container.

o Lay the plastic bag on top of the ice and close the container. Shake it

vigorously for about 2 minutes.

o Remove the plastic bag from the container and wash off the excess salt.

o Pout the ice cream out of the bag into a bowl.

o Serve immediately.

Approximate calories for ice cream with heavy cream: 420 (3g protein/44g fat/2g

carbs).

Approximate calories for coconut milk: 400 (3g protein/40g fat/1g carbs).

Keto Brownies

Okay…now we’re getting almost out of hand. How ridiculous does it sound that you

can also bake brownies and cakes on keto. The myth of refined wheat flour can be

laid aside. Time for much healthier options to take its place in the kitchen

• Ingredients

o 1 cup of Golden Flaxseed Meal

o ¼ cup of cacao powder

o 1 tablespoon of cinnamon

o ½ tablespoons of baking powder

o ½ teaspoons of salt

o 1 large egg

o 2 tablespoons of coconut oil

o ½ cup of pumpkin puree

o 1 teaspoon of vanilla extract

o ¼ cups of almond flakes

• Preparation

o Preheat the oven to 350F/175C. Combine all of the ingredients in a deep

mixing bowl and mix to combine

o Take out a muffin tin and spoon about ¼ cup of batter into each muffin

liner.

o Sprinkle almond flakes over the muffins.

o Bake in the oven for about 15 minutes. Once the muffins begin to rise

and set on top, they’re ready.

o Enjoy!

Approximate calories for the entire batch: 1000 (55g protein/80g fat/10g carbs).

Approximate calories for 1 brownie: 150 (9g protein/13g fat/2g carbs).

Pancake Donuts

More pancakes, because why the hell not. You need a donut or waffle maker though.

• Ingredients

o 3oz/75g of cream cheese

o 3 eggs

o ¼ cups of almond flour or coconut flour

o 1 tablespoon of coconut oil

o 1 teaspoon of baking powder

o 1 teaspoon of vanilla extract

o 1 teaspoon of Stevia

o 1 teaspoon of cinnamon

• Preparation

o Blend all of the ingredients together.

o Heat together the donut maker and spray it with coconut oil.

o Pour the batter into each hole of the donut maker.

o Let them cook for about 3 minutes on each side.

o Take out the donuts and repeat it with the rest of the batter.

o Enjoy!

Approximate calories for the entire batch: 800 (36g protein/70g fat/4g carbs).

Approximate calories for 1 donut: 100 (5g protein/9g fat/1g carbs).

No Bake Coconut Bars

Some great snacks you can make in advance that taste amazing.

• Ingredients

o 1 cup of almond flour or coconut flour

o ¼ cups of butter

o 1 teaspoon of cinnamon

o 1 pinch of salt

o 1/4 cups of cashews

o ¼ cup of shredded coconut flakes

• Preparation

o Melt the butter on medium heat and combine it with the almond

flour in a large bowl.

o Add cinnamon, salt, coconut flakes and mix well.

o Chop the cashews into smaller pieces and add into the mixture. Stir

very well to combine everything evenly.

o Line a baking dish with parchment paper and spread the dough in an

even layer.

o Place the dish in the refrigerator for at least 2 hours. Preferably over

night.

o After they’ve chilled, slice into bars.

o Have a nice snack!

Approximate calories for the entire batch: 1260 (35g protein/120g fat/10g carbs).

Approximate calories for 1 serving: 200 (6g protein/20g fat/2g carbs).

Keto Peanut Butter Cake

Lastly, some cake for birthdays or other special occasions. You can have your cake

and eat it too.

• Ingredients

o Crust

▪ ¼ cups of flaxseeds or flaxseed meal

▪ 2 tablespoons of almond flour or coconut flour

▪ 1 large egg

o Top Layer

▪ 1 medium avocado

▪ 4 tablespoons of cacao powder

▪ ½ teaspoons of vanilla extract

▪ 1 teaspoons of cinnamon

▪ 2 tablespoons of heavy cream

o Middle Layer

▪ 4 tablespoons of peanut butter

▪ 2 tablespoons of butter

• Preparation

o Preheat the oven to 350F/175C.

o For the crust, grind up the flaxseeds until they’re finely ground. You

can also flaxseed meal.

o Add the rest of the crust ingredients to the ground flaxseeds and blend

well.

o Press the crust mixture into your tart pans and up the sides. Bake them

in the oven for about 8 minutes.

o In the mean while, blend together all of the top layer ingredients until

smooth and creamy.

o Take out the crusts and let them cool while you prepare the peanut

butter layer.

o Melt your peanut butter and butter over the stove until soft and

combined.

o Pour the melted peanut butter layer onto the crusts and place them in

the fridge for about 30 minutes until the top is set.

o After that, add the chocolate avocado layer on top. Smooth it out and

refrigerate for about an hour.

o Take out the cake, slice it and eat it. Enjoy!

Approximate calories for the entire cake: 1200 (40g protein/110g fat/12g carbs).

Approximate calories for 1 slice that’s 1/6 of the cake: 200 (6g protein/20g fat/2g

carbs).

That’s the last recipe for sweet treats! You’ve got 3 courses – breakfast, dinner and

dessert.

Chapter Four

Snacking is Bad

Now, I’m not going to judge anyone, but in my opinion snacking is one of the worst

eating habits to have. Having 4-6 small meals a day is already useless and doesn’t

have any metabolic advantage. I could eat all of my calories in one sitting and be

just fine.

On keto, we don’t actually need to eat any more than 2 times a day. That’s why I’ve

dissected the recipes into breakfast and dinner. The desserts are a nice treat you can

have as an addition.

If you get hungry in between meals, then you should simply eat more during

breakfast. It might also be a sign of blood sugar problems. The more frequently you

eat, the more you condition your body to be dependent of food. It’s not that you’re

in dire need of calories, otherwise you’re going to die. Your mind is simply used to

expecting food at certain periods of time and is anticipating it by creating

psychological hunger.

Nevertheless, there are still some quick and easy snacks you can make to grab if

you’re in a hurry.

Kale Chips

Despite the low variety of foods on keto we can still use our creativity and come up

with new ways to substitute the things we love. We can easily make crunchy chips

using healthy ingredients that taste equally as good. You can use these keto kale

chips as a great snack at dinner parties or when hanging out with friends.

• Ingredients:

o Some sort of leafy fibrous greens. Kale, savoy cabbage, bok choy,

collard greens etc.

o Seasoning according to preference.

o 2 tbsp of Olive oil

• Preparation:

o Wash the vegetables and cut the leaves into smaller pieces.

o Distribute them evenly on a pan and add seasoning.

o Don’t add too much water into the bottom as it will make the greens

too soft.

o Put the pan in the oven and bake for about 30-45 minutes on high heat.

o It’s finished when the leaves will turn brown and crunchy.

o 10 minutes before taking out drizzle the batch with olive oil.

o Enjoy!

Approximate calories for 100g of chips: 100 calories (5g protein/7g fat/1g carbs).

Avocado Mayonnaise

Now, you would also like some tasty dipping with those chips, am I right? Thought

so. Ketchup and other sauces are out of the question for obvious reasons.

The problem with regular mayonnaise is that it’s filled with added sugar and trans

fats which is the worst possible combination. It spikes our insulin and causes

inflammation. That’s something we should try to avoid as much as possible. Luckily,

we can have something as tasty without having to put in a lot of effort. By simply

replacing some of the ingredients we can have a sauce that’s healthy and cheap.

• Ingredients:

o 2-4 Egg yolks

o 200 ml of Olive oil

o 1 whole lemon

o 1 avocado

o 1 teaspoon of mustard seeds

o Tabasco sauce

o 4-5 garlic cloves

o Salt and pepper

• Preparation:

o Separate the yolks and cut open the avocado.

o Put them together into a jar and mix vigorously or use a blender.

o Add the seasoning and squeeze in the lemon juice.

o Crush the garlic cloves and mustard seeds and throw them in as well.

o A few drops of Tabasco for the extra burn.

o Slowly pour in the olive oil and keep mixing. Do it steadily and

maintain a constant stream.

o Once it starts to thicken you know it’s done.

o For more texture add more avocados or peanut butter.

o For more liquid add more oil or yolks.

Approximate calories per tablespoon: 100 (2g protein/9g fat/1g carbs).

The best way to make it is in bulk. Grab a jar and make a lot of it in advance. Store

it in the freezer and use it as a sauce on your dishes. It tastes even better than the

conventional mayonnaise and is completely keto-proof.

Strawberry Milk Coctail

Smoothies and juicing are very good ways of getting in the nutrients from

vegetables. It increases absorption and tastes great. Here’s one of the recipes you

can make

• Ingredients

o 1 cup of coconut milkor almond milk

o ½ cup of frozen strawberries

o 2 tablespoons of heavy cream

o 1 teaspoon of cinnamon

o 2-4 ice cubes (optional)

• Preparation

o Put all of the ingredients into a blender.

o Blend all of them together. If you want more crunch, then add more ice

cubes.

o Bottoms up!

Approximate calories per glass: 250 (2g protein/25g fat/3g carbs).

Frappucino la Keto

In addition to my fatty egg coffee, you can also have many other java cocktails. This

is one of them and it tastes as great.

• Ingredients

o 1 cup of cool coffee

o 1/4 cup of heavy cream

o 6 ice cubes

o 1 teaspoon of vanilla extract

o 1 teaspoon of cinnamon

• Preparation

o Brew your coffee and let it cool off for a few hours. You can use the

leftovers from previous days or put it in the fridge.

o Put all of the ingredients into a blender and mix together.

o If you want some sort of a topping with whipped cream, then whip the

cream separately and add it on top.

o Buon appetito!

Approximate calories per glass: 200 (1g protein/20g fat/2g carbs).

Cucumber Spinach Smoothie

An effortless way to get in more greens into your diet is to juice them. You can use

many variations of this same recipe, using different ingredients.

• Ingredients

o 2 handfuls of spinach

o 1 large cucumber

o 7 ice cubes

o 1/2 cups of coconut milk

o 1 teaspoon of Stevia

• Preparation

o Cut the cucumber into slices or cubes.

o Throw in all of the ingredients into a blender and blend.

o Absorb all of the vitamins and minerals of greens.

Approximate calories: 150 (8g protein/10g fat/3g carbs).

Blueberry Popsicles

More ice cream. This time it’s popsicles.

• Ingredients

o 100g of blueberries

o 1 lemon cut in half

o 1 cup of coconut milk

o ¼ cups of sour cream

o ¼ cups of heavy cream

o 1 teaspoon of Stevia

• Preparation

o Add the ingredients into a container and blend the mixture together.

o Continue blending until the blueberries are completely mixed in with

all of the ingredients.

o Pour the mixture into popsicle molds and put them in the freezer for a

minimum of 2 hours.

o Take out the molds and run them under hot water to dislodge the

popsicles.

o Enjoy your little treat!

Approximate calories for the entire batch: 600 (5g protein/50g fat/10g carbs).

Approximate calories for 1 popsicle: 200 (2g protein/17g fat/3g carbs).

You can use the same recipe with any other type of berries as well. This should keep

your snacking habits at bay!

Chapter Five

Glycemic Recipes

Now that we’ve adapted to nutritional ketosis by eating tasty high-fat meals it’s time

for our refeeds. Despite the fact that we could eat eggs, salmon, bacon and vegetables

coated in butter for the rest of our life and be completely fine with it having strategic

occasional surges of insulin will be beneficial.

This section of the book covers the high carbohydrate meals we can have during

those moments where we break ketosis for a moment and replenish our muscle

glycogen as well as ignite other metabolic processes.

Homemade French Fries

The problem with all junk food is that it’s high in salt, sugar and fat which is the

deadly combo we should avoid at all costs. In addition to that the ingredients are all

refined and processed with absolutely no nutritional value. They’re simply empty

calories that contribute to nothing else other than the growth of our adipose tissue.

Insulin skyrockets and all that fat gets stored for famine.

Luckily, as we found out with keto desserts we can still have all those amazing dishes

by making small adjustments. French fries are one of them. Instead of deep frying

them in highly inflammatory oils we can still have crispy snacks that fit into the

macronutrient ratios of our refeed days.

• Ingredients:

o 500 g white or sweet potatoes.

o Seasoning such as turmeric, ginger, basil and rosemary.

o Salt and pepper.

• Preparation:

o Wash the potatoes and leave their skin on.

o Cut them into small wedges or chip-sized pieces.

o Cover a pan evenly with the potatoes and add the seasoning.

o Put the pan in the oven and cook on high heat for an hour.

o Take the pan out and flip the potatoes around.

o Cook the other side for 30 minutes.

o Once the potatoes turn brown and crisp they’re done.

Approximate calories per 1 cup: 200 (5g protein/1g fat/50g carbs)

These fries are great as the main part of a dish. They’re completely fat free, as long

as you don’t add any oils, and high carb which is great for refeeds. As a sider you

can cook some lean meats such as whitefish or chicken breast for the necessary

protein.

Chicken Curry

Rice is a big part of Asian cuisine and tastes great. It’s very cheap and easy to make.

Consuming rice by itself is bad for the absorption of nutrients and it will actually

flush out some of the minerals within the body. That’s why we should always eat it

together with something else. We can make a tasty dish with a lot of flavors instead.

• Ingredients:

o 2 cups of white rice for insulin and high amount of carbohydrates.

o 2 chicken breasts

o 2-4 egg whites

o 2-3 tomatoes

o Vegetable stir fry mix according to liking.

o 1 tbsp turmeric and ginger.

• Preparation:

o Cook the rice and let it steam.

o Either oven bake the chicken or quickly fry it on a pan.

o Throw in the vegetables and tomatoes with the steamed rice.

o Let the tomatoes become squishy and add the seasoning.

o Add the egg whites and let them poach.

o Mix it together with the chicken and voila!

Approximate calories for the entire dish: 800 (70g protein/2g fat/120g carbs)

Mashed Potatoes

If you don’t like to chew food for some reason or if you’re in a hurry to gulp down

more carbs than normally, then this dish is just for you.

The thing with mashed potatoes is that they will elevate insulin and blood sugar more

rapidly than regular cooked ones because of their liquidity and lack of fiber.

If you’re going to use this recipe, do it as one of your first carb refeed meals, as to

get a really good jolt of glucose into the cells as soon as possible.

Ingredients:

• 500 grams of white potatoes

• Salt and pepper

• 2 cups of fat free skim milk

• 1 tsp of cinnamon

• 1 banana

Preparation:

• Wash and peel the potatoes. Cover them in water and start boiling them in

a pot.

• Keep boiling the potatoes until they start to get softer and the water begins

to vaporize.

• If you can easily cut a potato in half with a knife by simply poking it, then

pour out the rest of the water.

• Pour 1 cup of milk into the pot with the potatoes and start stirring them

together over low heat.

• Mush the banana into small pieces and stir it all together while adding the

second cup of milk.

• Add the seasoning and sprinkle on the cinnamon.

• You can serve it as the main carb source to a dish or eat add some berries

or strawberry jam and eat as dessert.

Approximate calories for the dish: 650 (16g protein/125g carbs/1g fat)

Granola Muesli

You shouldn’t be having your refeeds in the morning, due to reasons discussed

beforehand. Insulin sensitivity increases as the day goes on and you want to hit a

bigger spike before bedtime.

Nevertheless, you can still eat a breakfast type meal. It doesn’t matter what time of

the day is – the first thing you put into your mouth in a day will always be breakfast

for you. So, you can’t really skip it. But still…Here’s a healthier alternative to kid’s

cereal.

Ingredients:

• 1 cup of uncooked oats

• 1/2 cup of figs

• 1/2 cup of dates

• 1 banana

• 2 cups of skim milk

• 1 tbsp of cinnamon

• 1 tbsp of raw honey

Preparation:

• Lay out the oats on a cooking sheet and cook them in the oven over high

heat for 15-20 minutes

• Let the oats cool and put them into a cereal bowl.

• Add in the figs, dates and milk.

• Cut the banana into pieces and add it into the mix.

• Take the teaspoon of honey and stir it into the milk until it melts off the

spoon.

• Add the cinnamon and enjoy!

Approximate calories: 1000 (32g protein/160g carbs/8g fat)

Homemade Oatmeal Biscuits

Cookies with milk.

Ingredients:

• 75g wholemeal flour

• 1 tsp baking powder

• 75g porridge oats

• 75g sugar

• 1 tbsp golden syrup

• 1 tbsp skim milk

Preparation:

• Preheat the oven to 180C. Line a baking tray with baking parchment.

• Sift flour into a bowl. Mix in baking powder, porridge oats and sugar.

• Syrup and milk in a saucepan or in the microwave and stir until heated

through.

• Add to the premixed dry ingredients. Mix well combined.

• Spoon onto a baking tray and shape into rounds.

• Bake in preheated oven for 10 to 15 minutes, or until golden brown. Leave

to cool for 5 minutes before removing from tray.

• Eat with a cup of milk.

Approximate calories: 950 (21g protein/130g carbs/8g fat)

Potato Pancakes

If on keto the universal ingredient was cauliflower, then in the glycemic cookbook

it’s the potato. Or potatoe, doesn’t matter.

Ingredients:

• 2 eggs

• 2 tablespoons flour

• 1/4 teaspoon baking powder

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 6 medium potatoes, peeled and shredded

• 1/2 cup finely chopped onion

• 1/4 cup coconut oil

Preparation:

• In a large bowl, beat together eggs, flour, baking powder, salt, and pepper.

• Mix in potatoes and onion.

• Heat oil in a large skillet over medium heat.

• Take batches of the potato mixture and drop them on the skillet. Press to

flatten.

• Cook about 3 minutes on each side, until browned and crisp. Drain on

paper towels.

• Serve with bananas and jam!

Approximate calories: 700 (30g protein/120g carbs/10g fat)

Rice Pudding

As dessert, we can also use very simple ingredients that taste amazing if used

properly. This one is perfect for ending our refeeds with something sweet and

glycemic. It has to be done the night before because it requires freezing.

• Ingredients:

o 1 cup of white rice

o 1 cup of cottage cheese or quark

o 2-3 egg whites

o 2 extra ripe bananas

o 1 cup of blueberries, strawberries or cherries

o 1 tbsp cinnamon

• Preparation:

o Cook the rice with the egg whites.

o Mix it with the bananas and berries.

o Add in cinnamon and the cottage cheese.

o Mix it all together and put it in the freezer for the entire night.

Approximate calories: 550 (30g protein/5g fat/90g carbs)

Beetroot Potato Salad with Honey

We want some micronutrients in addition to only carbohydrates as well. Beetroot is

very healthy for our cardiovascular system and blood pressure. However, because of

its high sugar content it’s out of the question during our ketogenic periods. While

refeeding it’s the perfect ingredient for something sweet and healthy at the same

time.

• Ingredients:

o 1 medium beetroot

o 1 cup of white or sweet potatoes

o 1 red onion

o 2-4 tbsp of raw honey

o 2-3 tomatoes

o Seasoning

• Preparation:

o Cut the beetroot and potatoes into small pieces.

o Either oven-bake or cook them according to preference.

o Take a bowl and chop in the onions and tomatoes.

o Put in the beetroot and potatoes.

o Add the seasoning.

o Melt down the honey and pour it on top of the salad.

o Mix it all together and enjoy!

Approximate calories: 600 (15g protein/2g fat/110g carbs).

Low Glycemic Stew

In the case of having refeeds more than 2 times a week it’s preferable to limit huge

fluctuations of blood sugar for optimal results. After 5 days of ketosis we would

want our insulin to skyrocket and it would be beneficial. However, doing so too often

will have negative side effects. That’s why for those select few who have a lot of

intense workouts it’s a great idea to eat something low glycemic yet still high in

carbohydrates. This will prevent any resistance from taking place while still

improving performance.

• Ingredients:

o 2-4 medium sweet potatoes

o 2-4 cups of carrots and turnips

o 1-2 onions

o 1 cup of buckwheat is great for this

o 1-2 chicken breast or any other type of lean meat

• Preparation:

o Grab a big pot and cook all of the vegetables in it.

o Cook the buckwheat and meat separately.

o Once the vegetables are all soft pour out the water.

o Mix all of the ingredients together and enjoy!

That’s it! There’s definitely a lot more recipes for both of these cookbooks. These

are only a few examples you can use to start off with. It’s also an opportunity to get

creative and go on another journey of nutrition.

Eating healthy is incredibly simple and easy once we know the principles to it. By

mindfully replacing some of the ingredients we can have tasty meals and avoid any

consequences that everyone seems to be struggling with. On this plan, we can have

it all because of the knowledge we’ve attained.

Chapter Six

The 30-Day Keto Carb Cycle Meal Plan

Now that we’ve covered so many recipes that would last us for a long time, let’s get

on to the actual meal plan. This will last you for the first 21 days and helps you to

get started. If you do everything prescribed in this book right, then you’ll be in

ultimate ketosis and can start living the ketogenic lifestyle. Then you can shift to the

Keto Carb Cycle and put it into motion.

The meal plans are divided into 2 categories.

• Low calorie meal plan that’s based on the average daily 2000

calorie intake. It will fall somewhere between 1700 and 2000 calories.

This is for an average person who weighs around 150-160 pounds and

doesn’t do much working out apart from walking or yoga.

• High calorie meal plan falls somewhere in between 2000 and 2500

calories. This is for the 160 pound person who is more active and trains

2-4 times per week.

I have no idea on what your body composition or personal goals are like. You can

choose which one you’re going to follow based on your daily caloric demands, how

much you workout or what you’re trying to accomplish. The only difference between

the 2 is that one simply has more fat.

The key to sustainable weight loss is tracking and consistency. Get used to eating

the same meals over and over again. This will keep your calories predictable and

prevents running into the paradox of choice. If you eat similarly every day then you

won’t have a lot of room for making mistakes.

Also, tracking calories isn’t necessary. However, if you’re serious about losing

weight then you should still do it. What gets measured gets managed.

There’s this big myth about the ketogenic diet that you can eat as much protein and

fat as you’d like and still lose weight. That’s not necessarily the case. Energy balance

is still the determining factor. The reason why people feel like they can eat any

amounts is that the foods on keto are just so satiating. You get fuller a lot quicker by

eating leafy vegetables and meat. Now, will you be able to lose weight after having

downed 20 fat bombs? Definitely not. Obese people will also lose more weight

because they have so much excess fat to burn. If you’re already quite lean or sub

20% body fat, then you would still have to be mindful of your intake.

Having finished the rant, here are the meal plans. Feel free to adjust them according

to your daily macronutrient ratios. This is meant to be just a starting point. Also, you

don’t have to use the exact fats for cooking i.e. use ghee or coconut oil instead of

butter, salmon instead of trout or chicken wings instead of thighs.

Keep in mind that the amounts and grams of any particular ingredient are mere

approximations. If you want to be sure how much you’re consuming, you’ll still

have to weigh it yourself.

The meal plans are structured in a way that you’ll be able to get a variety of nutrients

from all types of healthy food. There are going to be strategic periods of undereating

and others with slightly higher caloric intake. This metabolic manipulation will keep

our body adaptable and prevents any resistances from kicking in.

Let’s begin!

Low Calorie Meal Plan

For the 150-160 pound heavy less active individual. 1700-2000 calories for 21 days

with strategic refeeds on every 7th day. The first 14-days, however, is the adaptation

period, though, so full strict keto.

To induce ketosis faster, we’ll be initially doing some daily intermittent fasting and

are going to restrict our carbohydrate intake to less than 30 grams per day. This will

speed up the adaptation process.

Day 1

Breakfast 3 fried eggs in 2 tbsp butter

1 cup of spinach

1 oz of cheese

400 calories

35 g protein

45 g fat

2 g carbs

Snack 20 almonds 150 calories

5 g protein

12 g fat

2 g carbs

Dinner 8 oz/200 g ground beef in 1 tbsp butter

2 oz/50 g cheese

2-4 cups of steamed broccoli

1 tbsp olive oil

½ avocado

900 calories

83 g protein

85 g fat

10 g carbs

Dessert 1/2 cup of heavy whipping cream

1 tablespoon of coconut flakes

450 calories

2 g protein

40 g fat

2 g carbs

Daily total: 1900 calories (125g protein/ 180g fat /16g carbs)

Day 2

Breakfast 200g of sardines

1 cup of salad

1 tbsp olive oil

450 calories

40 g protein

40 g fat

2 g carbs

Snack 1 tsp salted butter with cinnamon 150 calories

0 g protein

15 g fat

1 g carb

Dinner 8 oz/ 200 g pork chops

1 oz/25 g flaxseeds

2-4 cups of steamed vegetables in 2 tbsp

butter

½ avocado

900 calories

85 g protein

80 g fat

10 g carbs

Dessert ½ cup of cashews 350 calories

¼ cup of blueberries 8 g protein

26 g fat

7 g carbs

Total calories: 1850 (133 g protein/161 g fat/20 g carbs)

Day 3

Breakfast 6 slices of bacon

1 cup of spinach cooked in the bacon

grease

2 tbsp butter in coffee

450 calories

25 g protein

40 g fat

2 g carbs

Snack No snack, get used to fasting. Drink water.

Dinner 8 oz/200 g salmon or trout

2-4 cups of ovenbaked cauliflower or

cabbage next to the fish

1 cup of sauerkraut

2 tbsp of butter

1 oz/25 g pistachios

900 calories

70 g protein

80 g fat

14 g carbs

Dessert 1/4 cup of heavy cream

3 eggs

Whisk all together and make pancakes.

350 calories

30 g protein

50 g fat

4 g carbs

Total calories: 1700 calories (125g protein/170g fat/20g carbs)

Day 4

Breakfast Do intermittent fasting and have only

coffee with 2 tbsp of butter in it.

250 calories

0 g protein

25 g fat

0 g carbs

Snack If you get hungry, have another tbsp. of butter. If not,

continue fasting.

Dinner 10 oz/250 g roast beef

3 cups of steamed broccoli in 2 tbsp

butter

1 cup of sauerkraut

1 cups of Romaine lettuce and tomato

salad with 1 tbsp of olive oil

½ avocado

1000 calories

80 g protein

80 g fat

12 g carbs

Dessert The same pancake recipe but with

¼ cups of heavy cream

2 eggs

1 teaspoon of coconut flakes

300 calories

20 g protein

50 g fat

4 g carbs

Total calories: 1600 (100g protein/155g fat/16g carbs)

Day 5

Breakfast 250 g of salted mackerel

2 cups of romaine lettuce tomato salad in

1 tbsp of olive oil

550 calories

45 g protein

40 g fat

2 g carbs

Snack Have that cucumber spinach smoothie

from the recipe book.

150 calories

8 g protein

10 g fat

3 g carbs

Dinner 6 oz/150 g roasted pork belly

1 small zucchini pizza boat with ¼ cup of

tomatoes and 1 oz/25 g cheese

1 cup of romaine lettuce salad with 1 tbsp

of olive oil

800 calories

65 g protein

70 g fat

10 g carbs

Dessert 20 almonds 140 calories

6 g protein

12 g fat

4 g carbs

Total calories: 1700 (124g protein/132 g fat/19g carbs)

Day 6

Breakfast 1 slice of bacon

3 fried eggs in the same grease

2 cups of spinach

1 tbsp of butter in coffee

400 calories

30 g protein

30 g fat

2 g carbs

Snack No snacking.

Dinner 4-6 chicken thighs

2 cups of sauerkraut

2 cups of roasted vegetables with 2 tbsp

of butter

2-4 Brazil nuts

2 oz/50 g Cheddar cheese on top of

chicken

1100 calories

80 g protein

80 g fat

10 g carbs

Dessert ¼ cup of blueberries

1 tbsp coconut flakes

2 oz/50 g full fat sour cream

10 almonds

300 calories

10 g protein

20 g fat

7 g carbs

Total calories: 1800 (120g protein/150g fat/19g carbs)

Day 7

Breakfast Do intermittent fasting with no calories consumed

whatsoever. Black coffee, water and tea are allowed. Snack

Dinner Cook the Keto Pizza Frittata

100g of sardines

1 cup of sauerkraut

2 cups of steamed vegetables with 1 tbsp

butter

2-4 Brazil nuts

20 pistachios

1400 calories

95 g protein

100 g fat

8 g carbs

Dessert Coconut milk ice cream! 500 calories

20 g protein

40 g fat

5 g carbs

Total calories: 1900 calories (115g protein/140g fat/13g carbs)

Day 8

Breakfast Bone broth soup from 2 chicken

drumsticks, you can eat the meat as well.

150 calories

15 g protein

20 g fat

0 g carbs

Snack Drink more bone broth, it’s good for you.

Dinner 10 oz/300 g of ribeye steak 1000 calories

75 g protein

2 cups of green beans and 2 cups of

broccoli steamed in 2 tbsp of butter

1 cup of cherry tomatoes

1 tbsp of olive oil

80 g fat

10 g carbs

Dessert 20 almonds

2 poached eggs

4 oz/100 g sour cream

500 calories

30 g protein

40 g fat

10 g carbs

Total calories: 1600 (120g protein/140g fat/20g carbs)

Day 9

Breakfast Breakfast smoothie

2 raw eggs

2 tsp of chia seeds

1 cup of chards or collard greens

1 cup of spinach

½ cup of coconut milk

Blend all together

500 calories

35 g protein

35 g fat

7 g carbs

Snack 10 almonds 70 calories

3 g protein

6 g fat

2 g carbs

Dinner 8 oz/250 g ovenbaked salmon or trout

2 deviled eggs

2 zucchini boats with 2 oz of cheese

1 tbsp of olive oil

900 calories

75 g protein

80 g fat

7 g carbs

Dessert 1/2 cup of whipped cream

1 tbsp coconut flakes

1 celery stalk

10 g cacao nibs

Stir all up and enjoy!

300 calories

5 g protein

20 g fat

5 g carbs

Total calories: 1800 (128g protein/141g fat/21g carbs)

Day 10

Breakfast Bacon Brussel Sprouts 450 calories

30 g protein

35 g fat

6 g carbs

Snack Frappucino la Keto

10 almonds

270 calories

3 g protein

25 g fat

5 g carbs

Dinner Beef stroganoff 1200 calories

90 g protein

90 g fat

8 g carbs

Dessert 2 Almond Butter Fat Bombs, because

you can’t have just 1

300 calories

8 g protein

25 g fat

2 g carbs

Total calories: 2200 (130g protein/175g fat/21g carbs)

Day 11

Breakfast 3 Bacon and Egg Muffins 660 calories

45 g protein

52 g fat

1 g carbs

Snack 1 No Bake Coconut Bar 200 calories

6 g protein

20 g fat

2 g carbs

Dinner Keto Sushi 800 calories

55 g protein

55 g fat

15 g carbs

Dessert 1/2 cup of Coconut Keto Cereal 250 calories

3 g protein

25 g fat

3 g carbs

Total calories: 1910 calories (109g protein/152g fat/21g fat)

Day 12

Breakfast Frappucino la Keto

200 calories

1 g protein

20 g fat

2 g carbs

Snack Cucumber Spinach Smoothie

20 almonds

300 calories

13 g protein

22 g fat

8 g carbs

Dinner 300 g Perfect Roasted Chicken

2-4 cups of steamed broccoli

½ avocado

900 calories

80 g protein

80 g fat

10 g carbs

Dessert 100 g of Kale Chips

20 almonds

250 calories

10 g protein

20 g fat

6 g carbs

Total calories: 1650 (104g protein/142g fat/26g carbs)

Day 13

Breakfast 4 fried eggs in 1 tbsp of butter

1 cup of spinach

450 calories

35 g protein

35 g fat

4 g carbs

Snack 1 cup of bone broth soup, leave the meat

for dinner

100 calories

5 g protein

10 g fat

0 g carbs

Dinner 4 chicken drumsticks

4 cups of cauliflower/cabbage

1 cup of tomato salad with 1 tbsp of olive

oil

700 calories

60 g protein

60 g fat

8 g carbs

Dessert ½ cup of Vanilla Ice Cream with 20

almonds and 1 tbsp of coconut flakes

550 calories

10 g protein

40 g fat

7 g carbs

Total calories: 1800 (110g protein/145g fat/19g carbs)

Day 14

Breakfast 2 Breakfast Tacos 700 calories

60 g protein

60 g fat

4 g carbs

Snack No snack. Drink water or tea.

Dinner 8 oz/200g ovenbaked salmon or trout

with

2 tbsp of Avocado Mayonnaise

2 cups of spinach and tomato salad with

1 tbsp of olive oil and 1 tsp of sesame

seeds

950 calories

75 g protein

80 g fat

6 g carbs

Dessert 2 Blueberry Popsicle 400 calories

4 g protein

35 g fat

3 g carbs

Total calories: 2050 (139g protein/175g fat/13g carbs)

Day 15 – FIRST CARB REFEED (OPTIONAL)

Breakfast Skip breakfast. Do about 20 hours of intermittent fasting.

Dinner with High Carb Low Fat Moderate Protein foods.

80% whole foods/20% junk

If you don’t want to do the Keto Carb Cycle, then you can have a regular keto

dinner

Day 16 – Back on Keto

Breakfast 200g of sardines in olive oil

1 cup of tomato lettuce salad

550 calories

40 g protein

40 g fat

2 g carbs

Snack 10 almonds 70 calories

3 g protein

6 g fat

2 g carbs

Dinner 2 cups of Cheesy Grated Cauliflower

8 oz/200 g of ground beef

900 calories

60 g protein

65 g fat

6 g carbs

Dessert 2 Blueberry Popsicle 400 calories

4 g protein

35 g fat

6 g carbs

Total calories: 1920 (107g protein/146g fat/16g carbs)

Day 17

Breakfast Breakfast smoothie

2 raw eggs

2 tsp of chia seeds

1 cup of chards or collard greens

1 cup of spinach

½ cup of coconut milk

Blend all together

500 calories

35 g protein

35 g fat

7 g carbs

Snack 10 almonds 70 calories

3 g protein

6 g fat

2 g carbs

Dinner 8 oz/250 g ovenbaked salmon or trout

2 deviled eggs

2 zucchini boats with 2 oz of cheese

1 tbsp of olive oil

900 calories

75 g protein

80 g fat

7 g carbs

Dessert 1/2 cup of whipped cream

1 tbsp coconut flakes

1 celery stalk

10 g cacao nibs

Stir all up and enjoy!

300 calories

5 g protein

20 g fat

5 g carbs

Total calories: 1770 (128g protein/141g fat/21g carbs)

Day 18

Breakfast 2 Breakfast Tacos 700 calories

60 g protein

60 g fat

4 g carbs

Snack No snacking. Try to get rid of it completely by the end of

the program.

Dinner 8 oz/200 g ground beef in 1 tbsp butter

2 oz/50 g cheese

2-4 cups of steamed broccoli

1 tbsp olive oil

½ avocado

900 calories

83 g protein

85 g fat

10 g carbs

Dessert 1 No Bake Coconut Bar 200 calories

6 g protein

20 g fat

2 g carbs

Total calories: 1800 calories (149g protein/165g fat/16g carbs)

Day 19

Breakfast Do intermittent fasting with no calories consumed

whatsoever. Black coffee, water and tea are allowed. Snack

Dinner Cook the Keto Pizza Frittata

1 cup of sauerkraut

1 cup of steamed vegetables

2-4 Brazil nuts

20 pistachios

1400 calories

95 g protein

100 g fat

8 g carbs

Dessert Coconut milk ice cream! 500 calories

20 g protein

40 g fat

5 g carbs

Total calories: 1900 calories (115g protein/140g fat/13g carbs)

Day 20

Breakfast Do intermittent fasting and have only

coffee with 2 tbsp of butter in it.

250 calories

0 g protein

25 g fat

0 g carbs

Snack If you get hungry, have another tbsp. of butter. If not,

continue fasting.

Dinner 10 oz/250 g roast beef

3 cups of steamed broccoli in 2 tbsp

butter

1 cup of sauerkraut

1 cups of Romaine lettuce and tomato

salad with 1 tbsp of olive oil

½ avocado

1000 calories

80 g protein

80 g fat

12 g carbs

Dessert Pancakes

¼ cups of heavy cream

3 eggs

1 teaspoon of coconut flakes

400 calories

30 g protein

50 g fat

4 g carbs

Total calories: 1650 (110g protein/155g fat/16g carbs)

Day 21

Breakfast Frappucino la Keto

10 almonds

270 calories

3 g protein

25 g fat

4 g carbs

Snack No snacks. The finish line is nearing.

Dinner Beef stroganoff

2-4 Brazil nuts

2 cups of sauerkraut

1200 calories

90 g protein

90 g fat

8 g carbs

Dessert Keto Peanut Butter Cake eat ½ of it and

be merry!

600 calories

20 g protein

55 g fat

6 g carbs

Total calories: 2070 (113g protein/170g fat/18g carbs)

Day 22 - CARB DAY!

Breakfast Skip breakfast. Do about 20 hours of intermittent

fasting.

Dinner with High Carb Low Fat Moderate Protein foods.

80% whole foods/20% junk

If you don’t want to do the Keto Carb Cycle, then you can have a regular keto

dinner

Day 23

Breakfast 200g of sardines 450 calories

1 cup of salad

1 tbsp olive oil

40 g protein

40 g fat

2 g carbs

Snack 1 tsp salted butter with cinnamon 150 calories

0 g protein

15 g fat

1 g carb

Dinner 8 oz/ 200 g pork chops

1 oz/25 g flaxseeds

2-4 cups of steamed vegetables in 2 tbsp

butter

½ avocado

900 calories

85 g protein

80 g fat

10 g carbs

Dessert ½ cup of cashews

¼ cup of blueberries

350 calories

8 g protein

26 g fat

7 g carbs

Total calories: 1850 (133 g protein/161 g fat/20 g carbs)

Day 24

Breakfast 6 slices of bacon 450 calories

25 g protein

1 cup of spinach cooked in the bacon

grease

2 tbsp butter in coffee

40 g fat

2 g carbs

Snack No snack, get used to fasting. Drink

water.

Dinner 8 oz/200 g salmon or trout

2-4 cups of ovenbaked cauliflower or

cabbage next to the fish

1 cup of sauerkraut

2 tbsp of butter

1 oz/25 g pistachios

900 calories

70 g protein

80 g fat

14 g carbs

Dessert 1/4 cup of heavy cream

3 eggs

Whisk all together and make pancakes.

350 calories

30 g protein

50 g fat

4 g carbs

Total calories: 1700 calories (125g protein/170g fat/20g carbs)

Day 25

Breakfast Do intermittent fasting and have only

coffee with 2 tbsp of butter in it.

250 calories

0 g protein

25 g fat

0 g carbs

Snack If you get hungry, have another tbsp. of

butter. If not, continue fasting.

Dinner 10 oz/250 g roast beef

3 cups of steamed broccoli in 2 tbsp

butter

1 cup of sauerkraut

1 cups of Romaine lettuce and tomato

salad with 1 tbsp of olive oil

½ avocado

1000 calories

80 g protein

80 g fat

12 g carbs

Dessert The same pancake recipe but with

¼ cups of heavy cream

2 eggs

1 teaspoon of coconut flakes

300 calories

20 g protein

50 g fat

4 g carbs

Total calories: 1600 (100g protein/155g fat/16g carbs)

Day 26

Breakfast 250 g of salted mackerel

2 cups of romaine lettuce tomato salad

in 1 tbsp of olive oil

550 calories

45 g protein

40 g fat

2 g carbs

Snack Have that cucumber spinach smoothie

from the recipe book.

150 calories

8 g protein

10 g fat

3 g carbs

Dinner 6 oz/150 g roasted pork belly

1 small zucchini pizza boat with ¼ cup

of tomatoes and 1 oz/25 g cheese

1 cup of romaine lettuce salad with 1

tbsp of olive oil

800 calories

65 g protein

70 g fat

10 g carbs

Dessert 20 almonds 140 calories

6 g protein

12 g fat

4 g carbs

Total calories: 1700 (124g protein/132 g fat/19g carbs)

Day 27

Breakfast 1 slice of bacon

3 fried eggs in the same grease

2 cups of spinach

1 tbsp of butter in coffee

400 calories

30 g protein

30 g fat

2 g carbs

Snack No snacking.

Dinner 4-6 chicken thighs

2 cups of sauerkraut

2 cups of roasted vegetables with 2 tbsp

of butter

2-4 Brazil nuts

2 oz/50 g Cheddar cheese on top of

chicken

1100 calories

80 g protein

80 g fat

10 g carbs

Dessert ¼ cup of blueberries

1 tbsp coconut flakes

2 oz/50 g full fat sour cream

10 almonds

300 calories

10 g protein

20 g fat

7 g carbs

Total calories: 1800 (120g protein/150g fat/19g carbs)

Day 28

Breakfast Do intermittent fasting with no calories

consumed whatsoever. Black coffee,

water and tea are allowed.

Snack

Dinner Cook the Keto Pizza Frittata

100g of sardines

1 cup of sauerkraut

1400 calories

95 g protein

100 g fat

8 g carbs

2 cups of steamed vegetables with 1 tbsp

butter

2-4 Brazil nuts

20 pistachios

Dessert Coconut milk ice cream! 500 calories

20 g protein

40 g fat

5 g carbs

Total calories: 1900 calories (115g protein/140g fat/13g carbs)

Day 29

Breakfast Breakfast smoothie

2 raw eggs

2 tsp of chia seeds

1 cup of chards or collard

greens

1 cup of spinach

½ cup of coconut milk

Blend all together

500 calories

35 g protein

35 g fat

7 g carbs

Snack 10 almonds 70 calories

3 g protein

6 g fat

2 g carbs

Dinner 8 oz/250 g ovenbaked

salmon or trout

2 deviled eggs

2 zucchini boats with 2 oz

of cheese

1 tbsp of olive oil

900 calories

75 g protein

80 g fat

7 g carbs

Dessert 1/2 cup of whipped cream

1 tbsp coconut flakes

1 celery stalk

10 g cacao nibs

Stir all up and enjoy!

300 calories

5 g protein

20 g fat

5 g carbs

Total calories: 1800 (128g protein/141g fat/21g carbs)

Day 30 – CARB DAY!

Breakfast Skip breakfast. Do about 20 hours of intermittent

fasting.

Dinner with High Carb Low Fat Moderate Protein foods.

80% whole foods/20% junk

If you don’t want to do the Keto Carb Cycle, then you can have a regular keto

dinner

This marks the end of the 30 day low calorie meal plan. By now, you should be in

ketosis. If not, don’t worry about it either. You’re shifting into a fat burning

metabolism nevertheless. Stick to the same keto foods and recipes.

High Calorie Meal Plan

Chances are that you might have higher energy requirements. If you workout or are

more physically active in general then you won’t be able to perform eating sub-2000

calories. This meal plan is for the 160+ poud individual who’s BMR is already

higher.

The menu that follows is based on the same foods as the previous one with the

exception of the calories being between 2000-2500. The added calories will come

from slightly more protein and fat. Carbs will stay relatively the same because you

want to restrict them as much as possible for the initial period.

Day 1

Breakfast 4 fried eggs in 2 tbsp butter

1 cup of spinach

1 oz of cheese

500 calories

42 g protein

50 g fat

2 g carbs

Snack 20 almonds 150 calories

5 g protein

12 g fat

2 g carbs

Dinner 10 oz/250 g ground beef in 2

tbsp butter

2 oz/50 g cheese

2-4 cups of steamed broccoli

1050 calories

90 g protein

100 g fat

1 tbsp olive oil

½ avocado

10 g carbs

Dessert 1/2 cup of heavy whipping

cream

2 tablespoon of coconut flakes

500 calories

3 g protein

42 g fat

3 g carbs

Daily total: 2200 calories (140g protein/ 204g fat /17g carbs)

Day 2

Breakfast 250g of sardines

1 cup of salad

1 tbsp olive oil

550 calories

45 g protein

45 g fat

2 g carbs

Snack 1 tsp salted butter with

cinnamon

150 calories

0 g protein

15 g fat

1 g carb

Dinner 10 oz/ 250 g pork chops

1 oz/25 g flaxseeds

2-4 cups of steamed vegetables

in 3 tbsp butter

1050 calories

90 g protein

100 g fat

10 g carbs

½ avocado

Dessert ½ cup of cashews

¼ cup of blueberries

350 calories

8 g protein

26 g fat

7 g carbs

Total calories: 2100 (143 g protein/186 g fat/20 g carbs)

Day 3

Breakfast 7 slices of bacon

1 cup of spinach cooked in the

bacon grease

2 tbsp butter in coffee

550 calories

32 g protein

45 g fat

2 g carbs

Snack No snack, get used to fasting. Drink water.

Dinner 10 oz/250 g salmon or trout

2-4 cups of ovenbaked

cauliflower or cabbage next to

the fish

1 cup of sauerkraut

2 tbsp of butter

1 oz/25 g pistachios

1050 calories

85 g protein

90 g fat

14 g carbs

Dessert 1/4 cup of heavy cream 350 calories

3 eggs

Whisk all together and make

pancakes.

30 g protein

50 g fat

4 g carbs

Total calories: 1950 calories (147g protein/185g fat/20g carbs)

Day 4

Breakfast Do intermittent fasting and

have only coffee with 2 tbsp of

butter in it.

250 calories

0 g protein

25 g fat

0 g carbs

Snack If you get hungry, have another tbsp. of butter. If not,

continue fasting.

Dinner 10 oz/250 g roast beef

3 cups of steamed broccoli in 2

tbsp butter

1 cup of sauerkraut

1 cups of Romaine lettuce and

tomato salad with 1 tbsp of

olive oil

½ avocado

1000 calories

80 g protein

80 g fat

12 g carbs

Dessert Keto Pancakes

1 teaspoon of coconut flakes

650 calories

40 g protein

50 g fat

6 g carbs

Total calories: 1900 (120g protein/155g fat/18g carbs)

Day 5

Breakfast 250 g of salted mackerel

2 cups of romaine lettuce

tomato salad in 1 tbsp of olive

oil

550 calories

45 g protein

40 g fat

2 g carbs

Snack Have that cucumber spinach

smoothie from the recipe book.

150 calories

8 g protein

10 g fat

3 g carbs

Dinner 10 oz/250 g roasted pork belly

1 small zucchini pizza boat with

¼ cup of tomatoes and 1 oz/25

g cheese

1 cup of romaine lettuce salad

with 2 tbsp of olive oil

1100 calories

85 g protein

95 g fat

10 g carbs

Dessert 20 almonds

½ avocado

220 calories

7 g protein

20 g fat

6 g carbs

Total calories: 2020 (145g protein/165 g fat/21g carbs)

Day 6

Breakfast 2 slice of bacon

3 fried eggs in the same grease

with 1 tbsp butter

2 cups of spinach

1 tbsp of butter in coffee

600 calories

50 g protein

50 g fat

2 g carbs

Snack No snacking.

Dinner 6 chicken thighs

2 cups of sauerkraut

2 cups of roasted vegetables

with 2 tbsp of butter

2-4 Brazil nuts

2 oz/50 g Cheddar cheese on

top of chicken

1100 calories

80 g protein

80 g fat

10 g carbs

Dessert ¼ cup of blueberries

1 tbsp coconut flakes

4 oz/100 g full fat sour cream

500 calories

15 g protein

30 g fat

20 almonds 8 g carbs

Total calories: 2200 (145g protein/160g fat/20g carbs)

Day 7

Breakfast Do intermittent fasting with no calories consumed

whatsoever. Black coffee, water and tea are allowed. Snack

Dinner Cook the Keto Pizza Frittata

200g of sardines

1 cup of sauerkraut

2 cups of steamed vegetables

with 2 tbsp butter

2-4 Brazil nuts

20 pistachios

1600 calories

105 g protein

115 g fat

8 g carbs

Dessert Coconut milk ice cream! 500 calories

20 g protein

40 g fat

5 g carbs

Total calories: 2100 calories (125g protein/155g fat/13g carbs)

Day 8

Breakfast Bone broth soup from 2 chicken

drumsticks, you can eat the

meat as well.

150 calories

15 g protein

20 g fat

0 g carbs

Snack Drink more bone broth, it’s good for you.

Dinner 10 oz/300 g of ribeye steak

2 cups of green beans and 2

cups of broccoli steamed in 3

tbsp of butter

1 cup of cherry tomatoes

1 tbsp of olive oil

1100 calories

75 g protein

90 g fat

10 g carbs

Dessert 20 almonds

3 poached eggs

4 oz/100 g sour cream

600 calories

40 g protein

45 g fat

10 g carbs

Total calories: 1600 (130g protein/155g fat/20g carbs)

Day 9

Breakfast Breakfast smoothie

2 raw eggs

2 tsp of chia seeds

500 calories

35 g protein

35 g fat

1 cup of chards or collard

greens

1 cup of spinach

½ cup of coconut milk

Blend all together

7 g carbs

Snack 10 almonds 70 calories

3 g protein

6 g fat

2 g carbs

Dinner 10 oz/300 g ovenbaked salmon

or trout

3 deviled eggs

2 zucchini boats with 2 oz of

cheese

2 tbsp of olive oil

1200 calories

90 g protein

110 g fat

7 g carbs

Dessert 1/2 cup of whipped cream

1 tbsp coconut flakes

1 celery stalk

10 g cacao nibs

Stir all up and enjoy!

300 calories

5 g protein

20 g fat

5 g carbs

Total calories: 2070 (133g protein/171g fat/21g carbs)

Day 10

Breakfast Bacon Brussel Sprouts 450 calories

30 g protein

35 g fat

6 g carbs

Snack Frappucino la Keto

10 almonds

270 calories

3 g protein

25 g fat

5 g carbs

Dinner Beef stroganoff 1200 calories

90 g protein

90 g fat

8 g carbs

Dessert 4 Almond Butter Fat Bombs,

because you can’t have just 1

600 calories

16 g protein

50 g fat

4 g carbs

Total calories: 2500(138g protein/200g fat/23g carbs)

Day 11

Breakfast 3 Bacon and Egg Muffins 660 calories

45 g protein

52 g fat

1 g carbs

Snack 1 No Bake Coconut Bar 200 calories

6 g protein

20 g fat

2 g carbs

Dinner Keto Sushi

2 deviled eggs

1000 calories

75 g protein

70 g fat

15 g carbs

Dessert 1 cup of Coconut Keto Cereal 500 calories

6 g protein

50 g fat

6 g carbs

Total calories: 2360 calories (132g protein/192g fat/24g fat)

Day 12

Breakfast Frappucino la Keto

200 calories

1 g protein

20 g fat

2 g carbs

Snack Cucumber Spinach Smoothie

20 almonds

300 calories

13 g protein

22 g fat

8 g carbs

Dinner 1 pound of Perfect Roasted

Chicken

2-4 cups of steamed broccoli in

1 tbsp butter

½ avocado

1200 calories

90 g protein

100 g fat

10 g carbs

Dessert 100 g of Kale Chips

With 2 tbsp of Avocado

Mayonnaise

20 almonds

450 calories

14 g protein

40 g fat

8 g carbs

Total calories: 2150 (118g protein/182g fat/28g carbs)

Day 13

Breakfast 4 fried eggs in 1 tbsp of butter

1 cup of spinach

450 calories

35 g protein

35 g fat

4 g carbs

Snack 1 cup of bone broth soup, leave

the meat for dinner

100 calories

5 g protein

10 g fat

0 g carbs

Dinner 6 chicken drumsticks

4 cups of cauliflower/cabbage

1 cup of tomato salad with 2

tbsp of olive oil

1000 calories

80 g protein

80 g fat

8 g carbs

Dessert ½ cup of Vanilla Ice Cream

with 20 almonds and 1 tbsp of

coconut flakes

550 calories

10 g protein

40 g fat

7 g carbs

Total calories: 2100 (120g protein/165g fat/19g carbs)

Day 14

Breakfast 2 Breakfast Tacos 700 calories

60 g protein

60 g fat

4 g carbs

Snack No snack. Drink water or tea.

Dinner 10 oz/250g ovenbaked salmon

or trout with

2 tbsp of Avocado Mayonnaise

2 cups of spinach and tomato

salad with 2 tbsp of olive oil and

1 tsp of sesame seeds

1200 calories

85 g protein

100 g fat

6 g carbs

Dessert 2 Blueberry Popsicle 400 calories

4 g protein

35 g fat

3 g carbs

Total calories: 2300 (149g protein/190g fat/13g carbs)

Day 15 – FIRST CARB REFEED! (OPTIONAL)

Breakfast Skip breakfast. Do about 20 hours of intermittent

fasting.

Dinner with High Carb Low Fat Moderate Protein foods.

80% whole foods/20% junk

If you don’t want to do the Keto Carb Cycle, then you can have a regular keto

dinner

Day 16

Breakfast 250g of sardines in olive oil

1 cup of tomato lettuce salad

600 calories

45 g protein

45 g fat

2 g carbs

Snack 10 almonds 70 calories

3 g protein

6 g fat

2 g carbs

Dinner 3 cups of Cheesy Grated

Cauliflower

1 cup of sauerkraut

10 oz/250 g of ground beef

1000 calories

75 g protein

80 g fat

10 g carbs

Dessert 2 Blueberry Popsicle 400 calories

4 g protein

35 g fat

6 g carbs

Total calories: 2070 (127g protein/166g fat/20g carbs)

Day 17

Breakfast Breakfast smoothie

2 raw eggs

2 tsp of chia seeds

500 calories

35 g protein

35 g fat

7 g carbs

1 cup of chards or collard

greens

1 cup of spinach

½ cup of coconut milk

Blend all together

Snack 10 almonds 70 calories

3 g protein

6 g fat

2 g carbs

Dinner 10 oz/250 g ovenbaked salmon

or trout

3 deviled eggs

2 zucchini boats with 2 oz of

cheese

2 tbsp of olive oil

1100 calories

85 g protein

90 g fat

7 g carbs

Dessert 1/2 cup of whipped cream

1 tbsp coconut flakes

1 celery stalk

10 g cacao nibs

Stir all up and enjoy!

300 calories

5 g protein

20 g fat

5 g carbs

Total calories: 1970 (128g protein/151g fat/21g carbs)

Day 18

Breakfast 2 Breakfast Tacos 700 calories

60 g protein

60 g fat

4 g carbs

Snack No snacking. Try to get rid of it completely by the end

of the program.

Dinner 10 oz/250 g ground beef in 2

tbsp butter

2 oz/50 g cheese

2-4 cups of steamed broccoli

1 tbsp olive oil

½ avocado

1100 calories

95 g protein

100 g fat

10 g carbs

Dessert 2 No Bake Coconut Bar 400 calories

12 g protein

40 g fat

4 g carbs

Total calories: 2200 calories (167g protein/200g fat/18g carbs)

Day 19

Breakfast Do intermittent fasting with no calories consumed

whatsoever. Black coffee, water and tea are allowed. Snack

Dinner Cook the Keto Pizza Frittata

1 cup of sauerkraut

2 cup of steamed vegetables in

1 tbsp butter

2-4 Brazil nuts

20 pistachios

1500 calories

95 g protein

110 g fat

8 g carbs

Dessert Coconut milk ice cream! 500 calories

20 g protein

40 g fat

5 g carbs

Total calories: 2000 calories (115g protein/150g fat/13g carbs)

Day 20

Breakfast Do intermittent fasting and

have only coffee with 2 tbsp of

butter in it.

250 calories

0 g protein

25 g fat

0 g carbs

Snack If you get hungry, have another tbsp. of butter. If not,

continue fasting.

Dinner 10 oz/250 g roast beef

3 cups of steamed broccoli in 2

tbsp butter

1 cup of sauerkraut

1 cups of Romaine lettuce and

tomato salad with 1 tbsp of

olive oil

½ avocado

1000 calories

80 g protein

80 g fat

12 g carbs

Dessert Pancakes

1/2 cups of heavy cream

4 eggs

1 teaspoon of coconut flakes

650 calories

40 g protein

65 g fat

4 g carbs

Total calories: 1950 (120g protein/170g fat/16g carbs)

Day 21

Breakfast Frappucino la Keto

10 almonds

270 calories

3 g protein

25 g fat

4 g carbs

Snack No snacks. The finish line is nearing.

Dinner Beef stroganoff 1200 calories

2-4 Brazil nuts

2 cups of sauerkraut

90 g protein

90 g fat

8 g carbs

Dessert Celebrate the end of the

program with Keto Peanut

Butter Cake eat the whole thing

and be merry!

1200 calories

40 g protein

110 g fat

12 g carbs

Total calories: 2670 (133g protein/225g fat/24g carbs)

Day 30 – CARB DAY! (OPTIONAL)

Breakfast Skip breakfast. Do about 20 hours of intermittent

fasting.

Dinner with High Carb Low Fat Moderate Protein foods.

80% whole foods/20% junk

If you don’t want to do the Keto Carb Cycle, then you can have a regular keto

dinner

Day 23

Breakfast 4 fried eggs in 2 tbsp butter

1 cup of spinach

1 oz of cheese

500 calories

42 g protein

50 g fat

2 g carbs

Snack 20 almonds 150 calories

5 g protein

12 g fat

2 g carbs

Dinner 10 oz/250 g ground beef in 2

tbsp butter

2 oz/50 g cheese

2-4 cups of steamed broccoli

1 tbsp olive oil

½ avocado

1050 calories

90 g protein

100 g fat

10 g carbs

Dessert 1/2 cup of heavy whipping

cream

2 tablespoon of coconut

flakes

500 calories

3 g protein

42 g fat

3 g carbs

Daily total: 2200 calories (140g protein/ 204g fat /17g carbs)

Day 24

Breakfast 250g of sardines

1 cup of salad

1 tbsp olive oil

550 calories

45 g protein

45 g fat

2 g carbs

Snack 1 tsp salted butter with

cinnamon

150 calories

0 g protein

15 g fat

1 g carb

Dinner 10 oz/ 250 g pork chops

1 oz/25 g flaxseeds

2-4 cups of steamed

vegetables in 3 tbsp butter

½ avocado

1050 calories

90 g protein

100 g fat

10 g carbs

Dessert ½ cup of cashews

¼ cup of blueberries

350 calories

8 g protein

26 g fat

7 g carbs

Total calories: 2100 (143 g protein/186 g fat/20 g carbs)

Day 25

Breakfast 7 slices of bacon

1 cup of spinach cooked in

the bacon grease

2 tbsp butter in coffee

550 calories

32 g protein

45 g fat

2 g carbs

Snack No snack, get used to fasting.

Drink water.

Dinner 10 oz/250 g salmon or trout

2-4 cups of ovenbaked

cauliflower or cabbage next

to the fish

1 cup of sauerkraut

2 tbsp of butter

1 oz/25 g pistachios

1050 calories

85 g protein

90 g fat

14 g carbs

Dessert 1/4 cup of heavy cream

3 eggs

Whisk all together and make

pancakes.

350 calories

30 g protein

50 g fat

4 g carbs

Total calories: 1950 calories (147g protein/185g fat/20g carbs)

Day 26

Breakfast Do intermittent fasting and

have only coffee with 2 tbsp

of butter in it.

250 calories

0 g protein

25 g fat

0 g carbs

Snack If you get hungry, have

another tbsp. of butter. If not,

continue fasting.

Dinner 10 oz/250 g roast beef

3 cups of steamed broccoli in

2 tbsp butter

1 cup of sauerkraut

1 cups of Romaine lettuce

and tomato salad with 1 tbsp

of olive oil

½ avocado

1000 calories

80 g protein

80 g fat

12 g carbs

Dessert Keto Pancakes

1 teaspoon of coconut flakes

650 calories

40 g protein

50 g fat

6 g carbs

Total calories: 1900 (120g protein/155g fat/18g carbs)

Day 27

Breakfast 250 g of salted mackerel

2 cups of romaine lettuce

tomato salad in 1 tbsp of

olive oil

550 calories

45 g protein

40 g fat

2 g carbs

Snack Have that cucumber spinach

smoothie from the recipe

book.

150 calories

8 g protein

10 g fat

3 g carbs

Dinner 10 oz/250 g roasted pork

belly

1 small zucchini pizza boat

with ¼ cup of tomatoes and 1

oz/25 g cheese

1 cup of romaine lettuce salad

with 2 tbsp of olive oil

1100 calories

85 g protein

95 g fat

10 g carbs

Dessert 20 almonds

½ avocado

220 calories

7 g protein

20 g fat

6 g carbs

Total calories: 2020 (145g protein/165 g fat/21g carbs)

Day 28

Breakfast 2 slice of bacon

3 fried eggs in the same

grease with 1 tbsp butter

2 cups of spinach

600 calories

50 g protein

50 g fat

2 g carbs

1 tbsp of butter in coffee

Snack No snacking.

Dinner 6 chicken thighs

2 cups of sauerkraut

2 cups of roasted vegetables

with 2 tbsp of butter

2-4 Brazil nuts

2 oz/50 g Cheddar cheese on

top of chicken

1100 calories

80 g protein

80 g fat

10 g carbs

Dessert ¼ cup of blueberries

1 tbsp coconut flakes

4 oz/100 g full fat sour cream

20 almonds

500 calories

15 g protein

30 g fat

8 g carbs

Total calories: 2200 (145g protein/160g fat/20g carbs)

Day 29

Breakfast Do intermittent fasting with

no calories consumed

whatsoever. Black coffee,

water and tea are allowed.

Snack

Dinner Cook the Keto Pizza Frittata 1600 calories

200g of sardines

1 cup of sauerkraut

2 cups of steamed vegetables

with 2 tbsp butter

2-4 Brazil nuts

20 pistachios

105 g protein

115 g fat

8 g carbs

Dessert Coconut milk ice cream! 500 calories

20 g protein

40 g fat

5 g carbs

Total calories: 2100 calories (125g protein/155g fat/13g carbs)

Day 30

Breakfast Breakfast smoothie

2 raw eggs

2 tsp of chia seeds

1 cup of chards or collard

greens

1 cup of spinach

½ cup of coconut milk

Blend all together

500 calories

35 g protein

35 g fat

7 g carbs

Snack 10 almonds 70 calories

3 g protein

6 g fat

2 g carbs

Dinner 10 oz/300 g ovenbaked

salmon or trout

3 deviled eggs

2 zucchini boats with 2 oz of

cheese

2 tbsp of olive oil

1200 calories

90 g protein

110 g fat

7 g carbs

Dessert 1/2 cup of whipped cream

1 tbsp coconut flakes

1 celery stalk

10 g cacao nibs

Stir all up and enjoy!

300 calories

5 g protein

20 g fat

5 g carbs

Total calories: 2070 (133g protein/171g fat/21g carbs)

Day 31 – CARB DAY!

Breakfast Skip breakfast. Do about 20 hours of intermittent

fasting.

Dinner with High Carb Low Fat Moderate Protein foods.

80% whole foods/20% junk

If you don’t want to do the Keto Carb Cycle, then you can have a regular keto

dinner

This is it! The end of the high calorie meal plan. Make sure to adjust it to your

personal caloric requirements and conditions. By the end of this menu, you should

be in ketosis. If not, don’t worry. Continue eating keto foods and stay consistent.

Conclusion:

Fit for Life

Look at yourself...

Feeling all amazing and looking good.

I’m sure as you’ve been going through this program, you’ve already made some

dietary changes to your menu.

The root cause for obesity, diabetes or heart disease isn’t carbs or fat – food can’t

objectively be bad for you. They only become dangerous in certain contexts, whether

that be eating too much glucose for your cells to handle or not enough to support

your physical performance.

The root cause for all suffering is ignorance – not knowing that there’s a better way

and not applying it.

Fortunately, with the right knowledge and tools you can lift your burden almost

instantly. It won’t happen overnight, as you still have to take action and put in the

work, but at least you’ll know that you’re on the right track.

Everything written here in this Keto Fit Program is based on the knowledge we

currently have about nutrition, exercise and human adaptation. Our knowledge can

be increased and we’ll keep learning new things in the future but the basic principles

stay the same.

That’s also the reason I highly encourage you to not take any of this as gospel and

to keep experimenting with new things constantly.

Never stop learning, never start taking your health for granted and go ahead with

conquering your physique goals.

Stay Empowered

Siim

Bonus Chapter

How to Drink Coffee Like a Strategic MotherF#%ka!

One of the most commonly used performance enhancing drugs in the world – coffee.

It’s used by many vocations and has been fueling the progress of the Western society.

Because of that, it also has its side-effects that can doom those who misuse this

beverage.

Why Do People Drink Coffee?

Besides the great taste, it also has a ton of benefits to it. Long-term consumption of

caffeine in the form of coffee is associated with cognitive enhancementslxi,reduced

risk for type-2 diabeteslxii, Alzheimer’slxiii and Parkinson’slxiv.

Caffeine travels to the brain and blocks a neurotransmitter called Adenosine. As a

result, norepinephrine and dopamine actually increase, which hastens the firing rate

of neuronslxv.

Drinking coffee is probably one of the most widespread brain power enhancers used

by scientists and other vocations, such as writers or doctors, that demand a lot of

cognitive output for long periods of time.

Coffee beans have a lot of antioxidants, called quinines, that fight disease and clean

the body. After the roasting process, they become even more potent. They also

contain naturally a lot of magnesium.

Is Coffee Bad for You?

What about the costs? Are there any negative side-effects?

You’ve probably seen people who have become addicted to coffee. It’s a dreadful

sight – their hands are jittering and they have anxiety. The reason is that they have

simply taken advantage of caffeine the wrong way.

For the wide majority of people, it’s safe. However, additional side-effects can be

insomnia, upset stomach, increased heart rate and blood pressure.

In my opinion, caffeine should be used only in certain situations when you

actually need a boost. It’s just that – a performance enhancing stimulant that gives

us the right amount of energy for whatever the task might be.

There’s a much healthier way to drink coffee effectively, which I’m about to share

with you, that circumvents most of those issues.

The Best Time to Drink Coffee

For the ordinary person, drinking coffee immediately after waking up is the only

thing that gets them going. They open their eyes, roll out of the bed and have to

crawl to get their dose of java ASAP. But those are first signs of dependence and

overdosing.

It’s not the ideal time to be consuming caffeine either. Coffee acts as a stimulant for

the body that triggers some physiological processes. Our biology is already

connected with the planetary movements and circadian rhythms.

Between the hours of 8-9 AM, our cortisol levels are at their peaklxvi. It’s the “fight

or flight” hormone, that rises in the morning so that we would have increased

alertness and focus. We’re already supposed to be fully alert and energized after

waking up. So, if we simultaneously drink coffee, we’re wasting the potential

benefits of caffeine and offsetting the circadian rhythm.

The best time to drink coffee is between 9:30 AM and 11:30 AM. Cortisol peaks in

the early morning, but also fluctuates during the day. Other times it rises are 12 PM

– 1 PM and 5:30 PM and 6:30 PM, so avoid a cup of joe at those hours as well.

When we’re doing intermittent fasting, timing our coffee is even more relevant. If

we were to cash in on one of our back-up cards, we would be left unarmed when

hunger strikes.

Instead of drinking coffee immediately after we get hungry, we should first drink

some water, then wait for about 30 minutes and only then decide whether or not it’s

worth it to have a nice cup of joe. In general, wait for a few hours after waking up

before getting yours.

Drink Coffee - Can’t Sleep

Drinking coffee at the wrong time can also keep you up and prevents you from

falling asleep completely. You won’t be able to get a good night’s sleep and because

of that wake up groggy and tired, you immediately grab another cup and the

perpetual cycle continues.

The half-life of caffeine is about 5.7 hourslxvii, which means that if you drink coffee

at 12 PM, then 50% of it will still be in your system at 6 PM. According to the

circadian rhythm, the best time to go to bed is at about 9-11 PM. You should be

sound asleep before midnight, because that’s when the most growth hormone gets

released.

Ingesting caffeine in the evening will definitely keep you up at night. That’s why

you should stop drinking coffee after 2-4 PM in the afternoon.

Are You a Fast Oxidizer or a Slow One

But some people don’t report these issues. They can drink coffee even just a few

hours before going to bed and still fall asleep just fine. What gives?

Our metabolism differs between individuals and we have our own unique type,

which makes us metabolize nutrients at different speeds.

• The fast oxidizer is someone who digests food very quickly and converts

it into energy rapidly. They need to focus on eating heavier meals with more

fat and protein that would keep them satiated. By the same token, they will

also absorb caffeine that much faster and it will go through their system almost

at an instant.

• If you’re a slow oxidizer, then you need more time to convert food into

energy. Because of that, you require more carbohydrates, rather than protein

and fat. Getting the benefits of coffee will also be less rapid.

How Much Coffee Should You Drink

An average cup of coffee contains 100-150 mg of caffeine, but you won’t get the

full benefits from just one cup.

Consuming caffeine in small but frequent amounts is more advantageous. The

optimal dose for cognitive functioning may be 20-200 mg per hourlxviii.

Small hourly doses can support extended wakefulness, by acting against the

homeostatic sleep pressure, which builds up slowly throughout the daylxix and

benefits the prefrontal cortex, which is responsible for higher executive functionslxx.

Doses of 600 mg are often comparable to the effects of modafinil, which is a top

notch nootropic and cognitive enhancer. It's a smart drug but there are no reported

advantages over large amounts of caffeine.

Various Doses of Caffeine

• For headaches or boosting alertness: 250 mg, or 2 cups per day.

• For preventing Parkinson’s: 3 to 4 cups.

• For preventing type-2 diabetes: 900 mg, or 6 cups.

To avoid any unwanted side-effects, use filtered coffee. Darker roasts have less

caffeine in them, due to the roasting process.

What Tasks Benefit the Most from Coffee

Drinking coffee won’t make you a bad person, quite the opposite. There are also a

lot of mood enhancing benefits that will make you more enjoyable to be around.

Napoleon Bonaparte said: "The only good thing about St Helena is the coffee."

The famous French philosopher of the Enlightenment Voltaire was said to be

consuming about 40-50 cups of coffee a day. But in that era, those cups were also

very small. Given what he accomplished with his writings, it’s safe to say that

this “black gold” will definitely help us to become a high performing individual.

However, caffeine works best for only some activities. It may increase our

attention span, the speed at which we work, prevent us from getting side-tracked,

and may even benefit recall, but it’s less likely to improve more complex cognitive

functions.

Like with modafinil, you only get better at what you’re already good at. You can’t

expand upon your existing cognitive limitations. The actual benefit you get is just

more energy and alertness. In fact, it may actually harm tasks of higher executive

functioning, such as creativity or problem solving, because large doses of caffeine

may wire us up and cause shivers.

Use caffeine to rush through the repetitive activities that require a lot of

micromanagement and aren’t too difficult. This way you’ll waste less time doing

the small stuff and can free up more space for focusing on what’s more important.

With or without coffee depends on your own decision.

Drinking Coffee During Working Out

Once you take your first zip of the day, you can immediately feel your energy levels

rising. This happens because your body will release more adrenaline and dopamine.

What ensues is lipolysis, which is the conversion of stored body fat into energy.

However, the increased use of free fatty acids is reported to happen only in low

carb/high fat dietslxxi. Caffeine may be less useful on a high carb onelxxii.

At the same time, coffee will still increase your metabolic rate and has other physical

performance enhancing effects. Caffeine has a positive impact on muscular

contraction and fatigue, which makes it a great tool for training.

Should You Drink Coffee Before or After a Workout?

When it comes to performance, then drinking a larger dose of caffeine 15-30 minutes

earlier will yield some great results. Zipping on some beverage intra-workout is also

viable. Even more, post-workout caffeine can also help to refuel muscles and

increase fat burninglxxiii.

How to Drink Coffee Without Getting Addicted

As great as the benefits of caffeine are, we shouldn’t overdose it by any means.

Consuming it daily will increase our body’s tolerance to it, which eventually leads

to the receptors in our brain to becoming resistant to coffee. After some time, it stops

working and we need a lot more to get the same effect.

Theodore Roosevelt drank a gallon of coffee a day. His son said that the

president's mug was "more on the side of a bathtub."

Even though the amounts consumed by Teddy and Voltaire might sound

encouraging, don't try to drink as much as them.

Herein lies the point where people get addicted to coffee. They simply have

developed a resistance towards caffeine and don’t even feel like they’ve consumed

it. To keep themselves awake, they reach out for another cup, crash and burn, and

get another one, while getting stuck in the vicious cycle again.

To prevent that from happening, you have to habitually cycle off caffeine. For at

least 1 week of the month you should allow your body’s receptors to reset and

become sensitive again.

Another option would be to drink coffee only on days where you most need it, say

during a hard workout or while doing repetitive tasks.

This doesn’t mean you can’t drink coffee every day. You can. Simply swap out the

caffeinated version with decaf. The taste is the same and you can get almost all of

the benefits. If not the increased energy, then at least you’ll still use it as an

antioxidant and a mood enhancer.

What to Combine Coffee With

The effects of caffeine will also depend on what else is in your system at that time.

Your metabolic type will already influence your rate of absorption but other nutrients

will do so as well.

There are some benefits to consuming caffeine with glucose, which may improve

cognition not seen with either alonelxxiv. Additionally, grapefruit juice can keep

caffeine levels in the bloodstream for longerlxxv. If you’re a slow oxidizer, then you

may find adding these ingredients useful. Because we’re on keto, this option isn’t

viable, unless you mask your drink with a lot of MCT or coconut oil.

If you’re a fast oxidizer, then adding sugar will only hasten your downfall. You may

get an immediate boost, but that short high will be followed by a steep low. To not

crash and burn, you can add fat into the mix.

Dave Asprey’s Bulletproof Coffee is probably the latest coffee drinking trend. Is it

hype or does it actually work? Probably some of both. Adding butter to your cup of

joe will definitely have some positive effects. It decreases the rate of absorption,

gives you long-lasting energy, keeps you satiated for hours and tastes incredible.

Whatever the case might be, you should try it. I also gave you my own Fatty Egg

Yolk Coffee in Chapter Six.

Chapter Takeaway

• Don't drink coffee first thing in the morning or between 6 and 9 AM. Let your

natural rise in cortisol wake you up and kickstart your day. If you feel

tired, have a cold shower instead. Shocking...I know.

• Drink coffee between 9:30 and 11:30 AM or 1 and 2 PM.

• Don't drink large doses of caffeine after 4 PM.

• Use caffeine as a means of increasing the speed at which you cut through

repetitive monotonous tasks.

• Use caffeine before working out to give you more energy and adrenaline.

• Cycle between caffeinated and decaf coffee. Once a month go at least 1 week

without consuming caffeine.

Follow these principles and you'll set yourself up for long term success. Drink coffee

effectively like a strategic genius and you'll eventually become one by reaping all of

the benefits you get.

Extras

This is a parting gift from me to you. I’ve already taught you a lot and shared with

you knowledge as well as my own wisdom. You’re already well underway to

reaching the status of a Superhuman.

There are, however, many other tips and strategies that we can use when following

the principles of optimal nutrition. Probably too many to fit into this course.

Nevertheless, I’m going to share with you some of the better ones.

I’m going to include some great biohacks and strategies at our disposal that would

teach us how to burn fat more efficiently and improve our overall health. There are

also going to be some additional extras that include some useful information about

food.

Let’s get to it.

Anti-Inflammatory Cocktail

Reducing inflammation is one of the most important things we ought to keep in mind

when it comes to health and longevity.

It’s directly connected with all types of disease and other problems. It’s strictly

catabolic and we will be better off with none of it. Therefore, we ought to do

everything we can to reduce our inflammatory markers close to a zero. This way our

body will have the possibility to thrive and reach levels of superhuman performance

thanks to not having to spend too much time on fighting inflammation or preventing

it from causing too much damage.

One of the most effective and natural ways of doing so is through using different

superfoods. When I say superfoods I mean it in the most literal sense.

Ginger, turmeric, cinnamon etc. are all completely natural herbs and the best

weapons for fighting inflammation.

That is why I have created an anti-inflammatory cocktail using different ingredients.

It goes as follows.

One dash of ginger, cinnamon, turmeric, Cayenne pepper, black pepper, sea salt

thrown into a cup of green tea. This concoction tastes horrible and like pure death.

However, at the same time it feels awesome once you have taken it and has immense

benefits. You can also take it from a shot glass so it would be over more quickly. Be

warned though that it might also trigger an immediate bowel movement so stay close

to the bathroom. Enjoy and be less inflamed.

Superhuman Muscle Fibers

As we mentioned, your body has fast twitch and slow twitch muscle fibers for low

intensity and high intensity activities.

Evolutionarily both are needed for an organism to survive. We can’t perform at our

maximum heart rate at all times and mainly function using lower intensities. This is

important for everyday activities.

At the same time, we need to sometimes increase our intensity up to a point where

we have to take fast actions. It’s like life in general – a marathon with occasional

sprinting.

One can only have so much proportion of one or the other type of fibers in a single

muscle. We all have different amounts of each which depends on our genetics,

activities and training. Endurance, speed and strength are all antagonizing their own

existence. It’s hard to make them co-exist at the same time.

However, there is the possibility of creating this Superhuman muscle and

respiratory system that excels at all of the given circumstances.

You’re not going to become a master at one domain – at maximum power

(weightlifting) or at ultra-endurance (marathon).

Instead, having these “superhuman” muscle fibers allows you to perform well

enough at all training intensities. Think of Crossfit – it’s a generalist not a specialist

way of exercising and that’s why it’s very functional in that regard.

To train our Superhuman muscle fibers we need to also have a holistic approach for

our exercise choice.

In order to be more time efficient with our workouts we can scale up the intensity

and therefore get the same results and even more by doing less. As is the case with

HIIT we can improve our aerobic endurance as well.

In between sets you are already in a semi fatigued state and your heart rate is

elevated. Even while resting from your reps you are still aerobic as after doing an

anaerobic set of muscle contractions you will always need some time to recover from

that. Why not take advantage of that short time window?

After you have finished your strength set do a quick interval of something

aerobic. This will actually make you recover faster and prime you for the next effort

because of the increased blood flow.

It is also beneficial because of you will have exceeded the anaerobic threshold and

will be able to burn more fat as a result. Doing something easier while being tired

will make you perform better at it once you are fresh.

This will force your body to recruit all types of energy systems and muscle fibers

leading to the Superhuman adaptation.

For instance, after a set of let’s say 6 reps of muscle-ups go do immediately a full on

one minute of jumping jacks or skip rope. This way you will not be wasting time by

simply resting. Or do some burpees after squats.

It’s very difficult and taxing but very effective and doesn’t require a lot of volume.

Your muscles will have the opportunity to recover while you put on demands on

your other energy systems.

The idea is to pair both anaerobic strength activities with aerobic

cardiovascular activities. It will teach your nervous system to function under both

circumstances more efficiently as well and allow you to recover faster as a result.

Another amazing way to do this is with Tabata sets. They are even more intense than

HIIT because of their shorter time period and greater required effort. We will be

pushing the gas pedal through the metal during the entire duration which makes you

gasping for air and fatigued.

It goes as 30 seconds on and 30 seconds off, or whatever 20/10, 15/15 etc. variation

you might choose. This will put us in the ultimate anaerobic zone where we are

tapping past our VO2 maximum.

It is intense as it will grant all of the benefits of HIIT and even more. But the benefits

do not end there.

We can use Tabata sets as a tool to promote the rest of our current workout as

well.

You see, because of their intensity they will inevitably cause a lot of good stress and

release adrenalin into our blood stream which makes us completely alert and

focused. At first it is difficult as we will inevitably try to hold ourselves down but

once we warm up so to say we will hit the zone.

Once we get the blood pumping our killer instinct will take over and triggers the

flight of fight response. Being in this ultimate hunter mode we will perform at our

best and everything seems to flow a lot better. Once we master our breathing patterns

during it we can sharpen our movements and concentrate only on the task at hand.

What is even better about Tabata sets is that the increased focus and drive we will

get as a result will transition over to the rest of the workout as well. That is why it is

a smart thing to structure your plan accordingly.

By doing our Tabata set at the right time we can squeeze more juice out of our

workout which we otherwise would not have been able to access. After our Tabata

set we will feel invincible and feel therefore more motivated to push ourselves even

further.

Structure your Tabata sets like this.

• Warm up like usually and begin with your usual strength work while you are

the most fresh. Work on those key skills and movements that you want to

improve upon most when you have the most energy.

• Once you have dedicated some time to your strength development and reached

a limit it is time to have an intense Tabata session.

• It will last for about 5-10 minutes. 30 seconds on and 30 seconds off of

burpees. Yes, get down on the ground, do a full push up, jump back up and

repeat for the time period. It will make anyone gasping for air.

• Do not sacrifice form over speed as it may lead to injury. Keep your ego at

the door and do it with perfect form which is actually a lot more beautiful to

watch.

After you have completed the Tabata workout continue on with the rest of your

strength training. It would be wiser to dedicate the post-Tabata exercises to muscle

building as you are in a primed state to do so. Fat burning is also elevated because

of having pushed out your glycogen stores. Your heart rate will drop in comparison

to where it was at during Tabata but on the flip side your aerobic system will get that

much more benefit.

The same can be done for mobility as well. Instead of simply wasting your time

using your phone or doodling around, make the most out of your training and use

every minute as efficiently as possible. This way you will be saving a lot of time and

also increase your results.

During your workouts you should be completely zoned in on working out and

focused only on the immediate sets and reps. Nothing more, nothing less. Therefore,

it is a great idea to do some slight mobility work while you recover from your heavier

sets.

It does not take almost any effort and actually makes your working sets that much

better. By getting the blood slowly moving during your rest periods you are making

it easier to progress with your mobility as well because of the muscles being already

warmed up. We tend to neglect this aspect of training anyway and it is the best way

to get it done with.

Simply either do the same part of your body or the opposing one while you rest.

After completing a heavy set of back squats do some ass to grass hip mobility or use

the stick to mobile up those shoulders. Your joints will thank you later.

Movement Breaks

I think everybody knows we should be incorporating more frequent movement into

our daily lives. We are already using our bodies less and less which is jeopardizing

our health and mobility.

Even when we were to exercise say for 2 hours every evening but spend the rest of

the day sitting behind a computer or desk we would not be actually doing any good

for our vitality. In fact, we would be actually doing more damage than good.

Imagine a situation where you have sat all day, your hips have become stiff and

immobile, your reflexors have shortened and now you go under a heavy barbell and

start doing 5x5 back squats. Or hit the pavement for the same amount. Those poor

knees and joints. That is why a lot of people suffer from poor flexibility and lower

back pain and other types of aches. This is not sustainable nor healthy.

Movement ought to become a frequent part of our lives not a way to burn off calories.

Instead of slouching on the couch after dropping the barbell we have to be in constant

motion.

The first thing we should all do is start using a standing workstation. This way we

will be able to stay on our feet while being able to do our work.

Didn’t you hear that sitting is the new smoking? Well, it certain is because it causes

as much damage to our bone structure and health in general.

Instead of us slouching in our seat with our hips and knees being in a

disadvantageous position for a long time we ought to stand on our two feet and allow

them to be in a neutral position. It does not actually make it any harder to work and

in fact will improve our concentration.

With our blood vessels opened we will be able to maintain blood flow between our

body and the brain, making it easier to focus on whatever we are doing. It takes only

a very short amount of time to get used to it and once it happens we begin to enjoy

it.

However, this is not enough.

Standing reigns supreme over sitting, but it can also turn into a bad habit. It does not

mean that we are doing the best we can for our health. It is still a stagnate position

and in order for us to get the full benefit of movement we have to incorporate some

motion.

The best position to be in is not the one you are currently using but the next one.

This means that we have to be on the move at all times.

There are also treadmill desks that can be adjusted to a slow steady pace. This way

we will be always moving while still being able to work. The added cognitive

benefits are especially evident here.

By distancing ourselves from work even for as little as 5 minutes we will be able to

make headway in our progress. That is why I incorporate frequent movement breaks

throughout the day.

In order for this to work we need to make it into a habit and set some ground rules.

For instance, after every time you go to the bathroom do a set of bodyweight squats,

push ups or jumping jacks. This way you will get your heart rate up for a moment

which will increase blood circulation to the brain and loosen up those joints.

Additionally, I would have slightly longer breaks of about 5-10 minutes of deep

Yoga stretching or some brisk aerobics. It might not seem like much but your body

will thank you later for it. Over the course of the day it will add up and not only will

you have been increasing your TDEE but also improving your mobility.

Grease the Groove

After having covered a lot about creating a mobile environment and incorporating

more injury preventing movement into our daily lives, I am now going to talk about

ways of hacking our physical performance directly. Being in constant motion is great

for overall cardiovascular health but for strength we have to do slightly more.

One method for hacking strength is called greasing the groove. What it basically

means is that we will be doing short occasions of intense strength spread throughout

the day which will then make our nervous system adapt to it more quickly.

Rather than pushing ourselves in the gym until failure we can get similar results by

never reaching burnout completely. It takes some planning and requires us to be

mindful of our abilities but it definitely works.

The reason why people in farms and constructions are so strong is that they engage

in lifting heavy stuff throughout the day and they do not ever go to the gym.

The Bulgarian weightlifters also used the principle of greasing the groove in their

training.

They’re not pushing their muscles to a point of fatigue but they’re simply tapping

into their nervous system at high intensities, which allows them to build strength

faster.

Pick some sort of a skill that you would like to improve upon for instance pull ups.

Set several times in your day where you will be doing a short set of pull ups.

The purpose is to not create muscle burning or fatigue but to simply train your

nervous system by getting more efficient with the movement pattern. You never

want to reach failure because this way you will never be able to recover from your

previous set.

Strength is like any other skill. If we want to get stronger in squatting then there is

no way round squatting more. Incorporating different variations of squats into our

training every day will lead to greater adaptation.

Instead of hitting failure we will only be hitting close to our personal best once and

back off. After a while that one rep maximum will increase. However, the danger to

this is to not do immense amounts of volume at the same time. Other training

variables need to be taken into account as well.

This coincides also with a concept of mine own called the daily minimum. It means

that we will set a standard towards a skill which we will have to do every single day.

For instance, always do 5 minutes of handstands, always do 10 minutes of cardio,

always do 15 minutes of yoga, every day lift something heavy etc. This is the bare

minimum – the lowest point which we have to cross every single day.

It does not mean that we will not be doing more as at some training days we will be

training a lot longer. Instead, it is about maintaining a higher standard towards

developing some movements that will transition over to increased strength and faster

progress.

For example, here’s a great grease the groove exercise combined with

movement breaks using kettlebell swings.

• Grab a lighter kettlebell (15-30 pounds) and swing it for 2 minutes

• Wait for an hour

• Repeat the 2 minute kettlebell „mini-workout“

• Wait for an hour

• Repeat the 2 minute kettlebell „mini-workout“

• Do it 5 times per day and you’ll have built up massive amounts of calories

burned

Kettlebell Hell Circuit

I’m going to share with you a quick and dirty kettlebell HIIT workout for improving

your cardiovascular fitness while saving a ton of time.

This is a circuit – do one set of each exercise in succession.

As many reps as possible for 30 seconds, 5 second rest, move to the next exercise.

Go all out with speed. Repeat it for 5-10 minutes. You can use a kettlebell with any

weight but I advise you to stick to a 20-50 pound one.

• 30 seconds left arm kettlebell snatches

• 30 seconds right arm kettlebell snatches

• 30 seconds 2 arm kettlebell swings

• Rest 10 seconds

• Repeat for 5-10 minutes

This is going to really torch up your burning for the entire day.

You can do this perfectly as one of your conditioning workouts at the end of your

resistance training sessions.

Handstands

I’m going to share with you an amazing exercise that’s going to improve your fitness

as well as your cognition.

It’s the HANDSTAND

Yes, inversions, such as holding a handstand, improve your proprioception, your

balance, your mobility and they also send more blood flow into your upper parts of

the body.

This can help you to reduce stress, get better sleep, improve your cognition and brain

health.

Before doing any bodyweight exercise, we have to also understand and master

the hollow body hold. It’s the position, in which our entire body is completely tight

and extended.

• Lay down on you back with your feet together and your hands over your head.

• Extend your feet and flex your entire body.

• Bend your feet and hands slightly off from the ground. Your entire back

should be slightly rounded and almost straight, with no space between your

lower back and the ground. It looks like a bowl.

• Hold this position for as long as you can. Abs tight!

• Start rocking back and forth once you have enough strength.

• Practice this position frequently and DON’T forget about it. It’s the

foundation to executing the basic bodyweight movements and transitions over

to weightlifting as well.

If you can’t hold a handstand against a wall, start off with the simple headstand.

Then try to hold a wall handstand by simply walking your feet up the wall.

• Free Standing Handstand – keep your hands next to your ears, from a deep

extended lunge take your hands to the ground, keeping them next to your head.

Use momentum to elevate your hips up into the air and take your feet straight

upward. Try to stabilize your position and establish the hollow body hold. As you

advance, you can start taking your body weight from one hand to another,

eventually trying to walk around.

Once you can comfortably maintain a handstand against the wall for at least 20

seconds, you can start working toward the push-up.

Progression exercises include regular push-ups with elevated feet and while leaning

forward over your hands.

The “tiger push-up” is also a great exercise for building the necessary strength for

the handstand. Start with your heels against the wall, then reach down with your

hands and put them on the ground a couple feet in front of you. It should look like

an upside-down “V.” This puts the focus on your shoulders but doesn’t put as much

stress on them as full-on handstand pushups do.

Once you have enough strength, follow these progressions for the actual

handstand pushup.

• Put a pillow on the ground between your hands.

• Kick up to a handstand with your back against the wall. Keep your hands

shoulder-width apart and lock them out completely.

• SLOWLY lower yourself to the ground. DON’T shoot your elbows out. Keep

them vertical and looking backward. Land your head on the pillow and drop

your feet on the ground.

• Work on doing these negatives until you have enough pressing strength to

push yourself from the headstand. Keep your back straight and don’t arch it

too much.

• Once you can do several repetitions, remove the pillow and increase the

decent by now landing your head onto the ground.

• After mastering the wall handstand pushup, you can try doing them with your

stomach against the wall or freestanding.

More Hidden Sugar

Processed and industrial food is literally filled with added sugar. If we don’t know

how to read the labels correctly we might be potentially preventing ourselves from

adapting to keto, especially during the initial phases.

Without us even knowing it, hidden sources of sugar can creep into our menu. I call

it the infiltration of the carbohydrate secret society, because that’s what it resembles.

It’s put there to spike our blood sugar and taste buds.

Here are a few additional tips for preventing excess carbohydrate intake.

• Spices. As I mentioned previously, adding too much spice to our food can

make it too sweet. It can add up. We want to be consuming a lot of the super

anti-inflammatory ones, such as ginger, turmeric, Cayenne pepper and

cinnamon. Others have more NET carbs in them, such as garlic and onion

powder, basil, cardamom etc.

• Fruit. Fructose can be only metabolized by the liver and halts keto adaptation

completely. To become fat adapted we need to avoid it completely. In addition

to that, the sugar content in most fruit is quite high. We don’t need it.

However, berries, such as blueberries, strawberries, raspberries, currants and

even Goji berries are safe if they fit into your daily allowance. Later, after

having become a fat burner we can even consume slightly more.

• Canned products. Tomato sauces, beans, lentils, mushrooms, fish, meat can

all potentially have added sugar in them without it even being displayed on

the label. If you want to be safe then avoid it, but it’s not detrimental.

• Diet sodas. Even though artificial sweeteners don’t have caloric content in

them, they can still potentially spike your blood sugar levels as a placebo

effect. This will definitely slow down your keto adaptation. However, having

one bottle won’t harm you either. It’s just not optimal for overall health.

• Supplements and medicine. Be careful with what pills you take, as most

vitamins have added starch, maltodextrine or rice flour as a filler.

Additionally, cough syrup has a lot of sugar in it as well. Read the labels and

be aware.

Food Cycling

To prevent building up any intolerances or resistances to certain foods you would

want to cycle between them. For instance, eggs and other sources of protein can

potentially lead to allergies if eaten too frequently. Bringing variation to your menu

will keep things fresh and your body healthy.

For instance, my favorite food is eggs. I can eat bacon and eggs any time. It’s just

so tasty. Also, they’re one of the most potent sources of protein with a complete

amino acid profile. We want to be getting the majority of our protein from eggs.

However, for optimal results, I choose to have at least one day of the week where I

don’t have them. This will prevent allergies and keeps the body adapting.

Caffeine Cycling

The same applies to caffeine. Coffee is an amazing beverage. It’s actually incredibly

healthy and empowering. There are a lot of physical as well as cognitive benefits to

it, as it makes us more alert and increases our performance. Voltaire, the famous

French philosopher drank about 60 cups a day. That’s crazy.

Herein lies the downside to drinking too much coffee. We can become too dependent

of it both in terms of its stimulating effects on the body as well as the addiction it

causes to the mind. The more caffeine we consume, the more resistant we become

to it. That’s why after a long time of adaptation we’ll almost not feel it anymore.

That will cause another vicious cycle of needing more to get the same effect.

Coffee is powerful and it can help us push past our limits in everything we do.

However, we should use it wisely and only to get that extra advantage. We don’t

want our body becoming resistant to it nor do we want psychological dependency.

That’s why it’s best to occasionally go through periods of no caffeine, so that we

could reset the stimulation.

This doesn’t even mean that we have to give up coffee. Decaffeinated coffee tastes

as good but doesn’t make us overly aroused. It’s a great substitute and we can still

have our frothy bulletproof beverage in the morning.

Me personally, I use coffee on hard training days or when I really need it. Other than

that, I use the decaffeinated version that keeps my adrenals in check. You should

cycle off caffeine at least one week of the month to give your body time to recover.

Oil Pulling

Want to take your dental health to Superhuman levels? If yes, then this tip is for you.

Oil pulling is a traditional remedy, where oil is held or swished in your mouth. After

some time, you spit it out. The fat binds all of the bacteria and food residue together

and sticks it out. It’s a great way to access all of the small cracks in your gums and

between your gums. Your teeth will also start shining like never before.

You can use either olive or coconut oil. Put as much as a tablespoon into your mouth

and run it around for a few minutes. After that spit it out and wash your mouth. It’s

a much healthier option than using toothpaste that has fluoride in it. Also, be aware

that the artificial sweeteners could also cause a placebo insulin spike. Oil pulling is

totally keto proof.

Apple Cider Vinegar

Apple cider vinegar is commonly used for household and cooking purposes. What

you maybe don’t know is that it also has powerful health benefits. Lower blood sugar

levels, better fat loss and improved symptoms of diabetes. Its biological components

are very effective and acidic, that can be good for digestion sometimes. By the same

token, it will also destroy bad bacteria and make you less hungry.

I recommend the brand Bragg’s because they’re organic and have the “mother” in it

with higher amount of potassium.

You can add it to your salads or food to give a distinctive taste. Drinking it is also

an option. Get a glass of warm water and add 1-2 teaspoons of apple cider vinegar.

Any more than that may have some unwanted consequences, so don’t go overboard.

Consume it right away and be done with it. Your body will thank you.

How to Populate a Good Gut Flora

Lastly, I want you to show how to repopulate your gut and supercharge your flora.

It’s important to keep our microbiome in check, as the second brain inside of us has

a profound impact on our overall life.

One thing to avoid entirely is the use of antibiotics. If you’re taking some, then I

advise you to find a better solution because these drugs kill all bacteria, the good and

the bad. Also, you will also cause gut irritation and excessive stress.

Your body will heal itself from almost anything over time. Mostly our own behavior

puts a halt to it. What we can do is assist the process.

Start eating an anti-inflammatory ketogenic diet. By removing processed food from

your menu and eating plenty of healthy vegetables and meat, you’re already solving

the issue to a great degree. In addition to that, eating fermented foods is a must. You

should eat at least some form of it every day. As weird as it might sound, your plate

has to be full of nutrition as well as crawling with bacteria. The best sources are

sauerkraut, pickles, kimchi, tempeh, Kombucha, raw milk, raw yogurt and kefir. You

can make all of them at home yourself. Commercial products aren’t nearly as

effective and can have added sugar in them.

Here’s how to make your own sauerkraut.

Ingredients

o Cabbage

o An empty jar

o Salt, pepper, or any other spices you like.

o A food processor.

Preparation

o Use the food processor to shred the cabbage.

o Pack it tightly together with the spices into the jar.

o The released liquid creates its own brining solution.

o Leave the jar open and put a rock or something heavy on top of the cabbage

for extra pressure.

o Keep it at room temperature at somewhere with access to air.

o After a few days, the cabbage will have fermented and is ready to be eaten.

That’s it!

This is it! That’s the last tip I’m going to leave you with. If you find some other

useful information that others could use, let me know via my blog.

Glycemic Index

It measures how quickly foods breakdown into sugar in your bloodstream. High

glycemic foods turn into blood sugar very quickly.

The GI tells you how fast foods spike your blood sugar. But the GI won’t tell you

how much carbohydrate per serving you’re getting. That’s where the Glycemic Load

is a great help. It measures the amount of carbohydrate in each service of food. Foods

with a glycemic load under 10 are good choices—these foods should be your first

choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have

a moderate affect on your blood sugar. Foods with a glycemic load above 20 will

cause blood sugar and insulin spikes

Food

Glycemic

Index

(Glucose=100)

Glycemic

load per

serving

Bakery and Breads

Bagel 72 25

Baguette 95 15

Barley bread 34 7

Hamburger bun 61 9

White wheat flour bread 71 10

Whole wheat bread 71 9

Whole grain bread 51 7

Pita bread 68 10

Corn tortilla 52 12

Beverages

Coca-Cola 63 16

Fanta 68 23

Apple juice, unsweetened 44 33

Gatorade 78 12

Orange juice, unsweetened 55 12

Tomato juice, canned 38 4

Breakfast cereal

All bran 55 12

Coco puffs 77 20

Cornflakes 93 23

Cream of wheat 66 17

Grapenuts 75 16

Muesli 66 16

Oatmeal 55 13

Grains

Sweet corn on the cub 60 20

Couscous 65 9

Quinoa 53 13

White rice 73 43

Brown rice 68 16

Bulgur 48 12

Cookies and crackers

Wafers 77 14

Rice cakes 82 17

Dairy

Ice cream 57 6

Milk, full fat 41 5

Milk, skim 32 4

Reduced fat yogurt 33 11

Fruit

Apple 39 6

Banana, ripe 62 16

Dates, dried 42 18

Grapefruit 25 6

Grapes 59 11

Orange 40 4

Pear 38 4

Raisins 64 28

Beans and nuts

Baked beans 40 6

Blackeye peas 33 10

Black beans 30 7

Chickpeas 10 3

Chickpeas, canned in brine 38 9

Navy beans 31 9

Kidney beans 29 7

Lentils 29 5

Soy beans 15 1

Cashews, salted 27 3

Peanuts 7 0

PASTA and NOODLES

Fettucini 32 15

Macaroni 47 23

Macaroni and Cheese 64 32

Spaghetti 46 22

SNACK FOODS

Corn chips 42 11

Fruit Roll-Ups 99 24

M & M’s 33 6

Microwave popcorn 55 6

Potato chips 51 12

Pretzels 83 16

Snickers Bar 51 18

VEGETABLES

Green peas 51 4

Carrots 35 2

Parsnips 52 4

Baked russet potato 111 33

Boiled white potato 82 21

Instant mashed potato 87 33

Sweet potato 70 21

Yam 54 17

Tomato 38 2

Broccoli 0 0

Cabbage 0 0

Celery 0 0

Spinach 0 0

Mushrooms 0 0

MISCELLANEOUS

Hummus 6 20

Chicken nuggets 46

Pizza 80 0

Honey 61 22

Insulin Index

The insulin index (II) is different that the glycemic index (GI). The GI shows the

relationship between how glucose (sugar, carbs) raise insulin. The II shows how

“other” foods raise insulin.

Food Insulin Index

Butter 2%

Olives/Olive oil 3%

Coconut oil 3%

Flax oil 3%

Heavy cream 4%

Pecans 5%

Macadamia nuts 5%

Avocado 6%

Coconut meat 7%

Cream cheese 8%

Sour cream 8%

Bacon 9%

Walnut 9%

Pine nut 9%

Pepperoni 10%

Pork 11%

Peanut butter 11%

Cod fish 12%

Duck 12%

Peanuts 13%

Pumpkin 14%

Almonds 14%

Cheddar cheese 15%

Sunflower seeds 15%

Chia seeds 15%

Egg yolk 15%

Blue cheese 16%

Pistachios 19%

Coleslaw 20%

Swiss cheese 21%

Whole egg 21%

Turkey 23%

All bran 24%

Chicken 24%

Low fat cream cheese 25%

Pasta 29%

Fish 33%

Whole milk 40%

Low fat Swiss 43%

Berries 47%

Beef 51%

Popcorn 54%

Egg whites 55%

Scallops 59%

Potato chips 61%

Brown rice 62%

Apple 75%

Low fat yogurt 76%

Fat free pretzel 81%

Banana 84%

Crackers 87%

Whole wheat bread 96%

White bread 100%

Baked beans 100%

Sweetened yogurt 115%

Potatoes 121%

Jelly beans 160%

More Books from the Author

Keto // IF: Combine the Ketogenic Diet and Intermittent Fasting to Enter Your

Body’s Prime-Primal State

Read more books in my Simple Keto series.

Keto Bodybuilding: Build Muscle, Burn Fat and Become a Beast on a Low Carb

Ketogenic Diet

Keto Cycle the Cyclical Ketogenic Diet Book

Simple Keto the Easiest Ketogenic Diet Book

Target Keto the Targeted Ketogenic Diet Book

Intermittent Fasting and Feasting: Use Strategic Periods of Undereating and

Overfeeding

to Unleash the Most Powerful Anabolic Hormones of Your Body

Becoming a Self Empowered Being

About the Author.

Hello, my name is Siim Land and I’m a holistic health practitioner, a fitness expert,

an author and a self-empowered being. Ever since my childhood I’ve been engaged

with personal development and self-actualization. As a kid, I made the decision of

improving the state of mankind and transcending humanity towards the better. My

journey has lead me on an Odyssey of body-mind-spirit, during which I’ve managed

to develop and enhance every aspect of my being. My philosophy is based around

achieving self-mastery and excellence first and foremost. What comes after that is

the mission of empowering others to do the same. That’s what I’ve dedicated my life

to and am doing daily. To do that, I’m always trying to improve upon my own

physiology, psychology and biology. I dream of a better world, in which mankind

isn’t separated from one another and is working towards reaching their truest

potential.

Contact me at my blog: http://siimland.com/contact

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