Friday, June 23, 2017

Dogmatic Diets

Try not to get too dogmatic with your diet. Like snowflakes, we are all similar but unique. Your best bet is to journal your way and listen to what your body tells you.

20 grams of carbs is just a starting point. Protein in grams to lean mass weight is just a starting weight.

Start there, then experiment. Get interested. Be a case study of 1. Learn to ask a lot of questions. Take all the answers with a grain of salt. Pink Himalayan Salt. Take everything with salt. You need the electrolytes.

And... of course, above all else, don’t forget to… 

Keep Calm and Keto On.

Tuesday, June 20, 2017

Oops I did it again

This morning I woke up full. It was a great feeling. I was pleasantly surprised. I felt like I could go the entire day without eating.

… But then I went down stairs.

I started to make a pecan, coconut flake, flax shake with cacao and erythritol. It tasted amazing! Just like a creamy, nutty chocolate. So good!!!

But I wasn’t hungry. In fact, I was full.

Then I made myself an omelet with goat cheese. Delicious.

But I wasn’t hungry. In fact, I was full.

The omelet was great. I loved it. I topped it with some Louisiana hot sauce and devoured it like a mad man.

But I wasn’t hungry. 
In fact, the entire time, 
I was full.

This is a reminder to myself

Wait until you are hungry to eat. Food is everywhere, you aren’t going to starve.

Stop eating once you’re good. You don’t have to clear your plate. You can save the rest for later in case you get hungry again.

The food industry shouldn’t dictate your eating habits. They have their best interests at heart, not yours.

Don’t be so hard on yourself

How many years of misinformation are pumped into your head? Do you think you can so easy shake them?

You tried 10 years to quit smoking! You took 3 months to lose your first 5 lbs!

Why are you so discouraged? Of course this is hard! This is a new frontier for you.

Don’t be sad. Instead, get excited! You found a new land to explore and master. And master you will... As long as you don't quit.

Friday, June 09, 2017

Keto Week 4 Highlight Reel

I’ve been taking pictures of my food so I could better remember what I ate so I can better log my food in myfitnesspal. Thus, I have a lot of food pictures! (Microsoft Word recommended I use Thus)

So, before I delete them to make room for the next thousand pictures I take. I figure I’ll take a second to drop them into a blog post and talk about some of my favorite courses.

If you are interested in any one of them. Please let me know and I’ll share the full recipe.

Keto MCMuffin Breakfast Sammich

This little breakfast is amazing!


All gratitude goes to Anne Marie for finding and making this Cloud Bread. It works perfectly!

I stuck some bacon, cheese, chicken, and mayo between two pieces. Nuke it for 30 seconds and go to town on them.

They are so a good idea I’m requesting them weekly now. Makes quick breakfast a breeze!

Keto Poppers

These bad boys may look familiar.

It’s jalapeno, cream cheese, and bacon.

You can also use cheddar… Or string cheese.

You can stuff other things in them like fajita chicken, or beef, or shrimp!

You can dip them in beat eggs and the roll them in crushed pork rinds for a deep fry.


Stop what you are doing and go try this.

Just… don’t chop the bacon in half. Use the whole slice. We figured it out the hard way.

Keto Casserole

Did you know green beans are keto friendly?

I didn’t until I was cursing at all the pasta and beans in my pantry, lamenting I can’t eat them on keto.

But then I saw their nutritional contents.

Like a bright beam blinding me for a second, the label blared the fiber content.

Not bad at all!

Just add cream cheese and heavy whipping cream. Top with shredded cheddar or crushed pork rinds.

Oh my goodness.

This casserole went hard!

Bell Pepper Keto Cups

You may remember Bell Pepper Week. Well as I continue on my journey, I keep turning to these bad boys.

So good!

Salty, fat taco meat on top of a baked tender bell pepper smothered in a pepper jack and Mexican blend cheese, topped with… wait for it... Bacon

We fell in love in a hopeless place.

Breakfast Scramble

I use had this yesterday morning and It’s going to land on my top 5 breakfast ideas.

2-3 eggs, beat.

Milk and Heavy cream


Nuke it in a microwave safe container for a minute


Nuke it again

Add more Keto stuff


Nuke it again

It worked perfect with the constant “Daddy Can I have this” from my 3 kids.

About the time they had their stuff on the table, my breakfast scramble was ready.

The funny thing.

I could only eat half of it.

So good.


Soooooo full.

Your Turn

So, what’s your super awesome keto invention this week?

I want to try it out.

I’d love to make it and share your idea

So please, throw it in the comments below.

Can’t wait to hear from you.

Talk soon.

Thursday, June 08, 2017

Week 4: Keep it in Ketosis

Well I’m a convert. Something about this counter intuitive lifestyle just… works. I don’t get it, but I’m starting to. It’s a process and it is intriguing.

I’m no longer jittery and I’m not drinking coffee after lunch anymore.

Those two things may be related now that I think about it.

I also have more energy during my workouts. I mean, I did de-load (lower the weight) a little bit but now I can observe my form much better.

I can feel each muscle work.

Is that keto?

I don’t know yet but it’s compelling. The correlation exists. It’s too soon to determine causation.


My hunger levels are low too. No craving. I’m now eating lunch at 2:30. I might get in trouble with work for that. But to be honest, I’m not hungry. I could go a few more hours .

The only reason I’m eating lunch right now is for my protein goals. 150g is hard for me to do. I’m just too satiated.

I also have more energy at night. It's not the jittery kind (maybe that’s less coffee again). I also find it a lot easier for me to say no to the late-night junk food I had so many issues with before.

I’ll attribute that to keto. Thanks!

Before, do not catch me in that kitchen after 9 or 10.

So many mornings I woke up pissed about the damage I did the night before and the scale reminded me all about it.

Ha! But also... Ugggh!

Game of Adequate Sleep

I’m still struggling with waking up early in the morning. I’m about 50% there but I think that’s more me being comfortable downstairs after 9.

Before I‘d go to bed at 9pm to avoid the late-night temptations. BTW, that’s a great tip if you are tempted by late night snacks. Just go to bed early.

Sleep is SOOOO important to your health. Stop squandering it for mini hits of televised dopamine drip.

Come on, right?

Now, I’m more comfortable staying down there. There’s a few times we accidentally stay down till midnight. Whoops. Again. Sleep is important. Silicon Valley and VEEP can wait!

Remind me when Game of Thrones and Walking Dead are back on I said these shows can wait. That’ll be a true test of willpower.


Anyway, I’m sold. I need to reel back in my focus with all this energy. My laser beam mind,  scattered like mad! I’m noticing I need to lasso it up. Kind of like in the blog posts. And stop getting distracted on Facebook.

Maybe I should Keep it in Ketosis.

That’s a cool title.

I think I’ll use it.

Good talk.

By the Way!

I have a new Facebook Group! It’s all about Game of Throne and Ketosis because I love both and why not? I called it Game of keTones.

It’s a place where we share recipes. Our meals. Keto advice.  Revealing gif of Daenerys Targaryen eating hearts. Ramses Bolton eating sausage. All types of questionable hi-jinks while remaining ‘Safe For Work’. Come be a part of the party!

Friday, June 02, 2017

The Case For Keto

Where do I start?

It’s so… counter intuitive from everything I know. Everything I learned. Everything I’ve heard.

It’s like when… someone insists the world is round when you know in your heart that can’t be.

Of course, the world is flat! Why on Earth would the Earth be round?

That’s ridiculous!

Of course, like Aristotle and Christopher Columbus, you kind of have to see it to believe it. Right?

In the same way, I want to share discoveries which began to sell me on the ideology of ketogenic viability. This is coming from a harsh critic and doubter, much as I imagine those who swore the Earth was, in fact, flat.


So, there’s tons of overweight people these days (pun). But it hasn’t always been the case. Has it?

What changed?

Many things, of course but one of the main changes is how we consume our food.

I mean, we could rant nonstop about all the nuances of modern day food consumption. I may do just that at some later time… but I think it is easy to set this president.

"What we eat plays a significant contribution to how much we weigh."



Let’s just chew on that that for a moment and shift into obesity.


The condition of being grossly fat or overweight. Obesity increases your risk of diabetes, heart disease… a ton of bad stuff. (another pun)

Basically, it’s not an health state or condition to be in, right?

I mean, it wasn’t healthy for me.

I was over 300 lbs. Lethargic, unmotivated, depressed. That’s just 2 years ago!

Over time I could have developed some serious health problems. Maybe you’re in the boat I was. Maybe you already have a few conditions related to obesity. You are not alone!

And you also not stuck. Let’s start considering picking up those health paddles and get to rowing.

 Believe me, you don’t want to mess with the waterfall of declining health. Those rapids are not fun. It’s not something you put on a postcard and mail to your friends.

Speaking of, here’s one condition which freaks me out. I know a lot of people with it.

Type 2 Diabetes

Not good stuff. Your blood sugar is too high.

But why?

Your body doesn’t make enough insulin to energize your cells so your body stores it as fat.

I used to work in receiving at Walmart. That’s where we unload all those 18 wheelers full of cargo and help stock the shelves.

Well, if there is too much product and only so much shelf, we can’t leave the extra product on the truck. It’s has to go somewhere.

It instead goes to the stock room.

The same goes if there are not enough stockers to stock the shelves. The product still has to go somewhere.

Hello again stock room!

The stock room in Walmart was a fixed, finite space. You can only fit so much stock into the stock room until the people who order the stuff stop ordering stuff. You should see how crowded it get before Black Friday! I imagine about as crowded as my belly was when I was over 300 lbs.

The thing is, the stock room of our body is not a fixed space. It can expand.

Look down.

Jiggly tummy?

Flabby thighs?

They are your stock room.

Now don’t curse your stock. Don’t judge it. Because that same overstock is about to become your best friend. You’re about to make profit on all those stores.

Because we are going to help those little stockers in your body.

Let me introduce you do them.

They’re name is Insulin.


Isn’t that the shots you need to take when you are diabetic?

But Why? (I ask why a lot)

Because with prolonged high blood sugar, your overworked hormone, insulin, get burned out. You become insulin resistant.

So now sick and tired insulin is dragging his feet and instead of happily energizing cells.

  • He’s cutting corners.
  • He's taking more (and longer) smoke breaks.
  • He's taking power naps in the bathroom stalls.

Oh wait, that was what I did when I got burnt out in Walmart receiving.

I got lazy.

I got resistant to the work I had to do because I did not have time to rest and recharge.

Have you ever had a time where you were expected to continue doing something on little rest? Have you ever got burnt out? How efficient were you?

So how do we give our insulin a break? How do we rest our little energy stockers so they may get recharged?

How about lowering their work load? That’s a good start.


Look at these fancy high dollar words!

Where do I even start with this one? Carbo-Hydrate.

Well, it’s a compound of carbon, hydrogen, and oxygen and it’s used by us for energy.

Carbo-Hydrate. Let’s call them Carbs.

Well, Harvard University claims our digestive system breaks these bad boys down into sugar, which then enters our blood.

Blood Sugar. The same thing insulin energizes our cells with…. The same overstock which turns into fat in our ever-expandable belly and butt stockrooms. (#lipogenesis if you want to learn more. #science)

What a second!

So, if the digestion of carbs increases our blood sugar...

And over exposure of blood sugar builds insulin resistance...

And insulin resistance leads to increased fat storage through lipogenesis…

Couldn’t you correlate carbs to increased fat storage?

Yes, I know it’s more nuanced than that. It’s a ton more complicated. There are a ton more variables.

But all other variables static. The same. Equal. It is compelling, the path one could take from eating carbs to increased fat storage.

It’s compelling enough to investigate further. Would you agree?

Doesn’t your body need energy?

Of course!

Like a store needs product to sell to stay in business. Your body needs energy to… also stay in business.

Thankfully, we have an awesome body which can do amazing things!

Protein can brake down into energy. Your body doesn’t like to do that.

Fats also can brake down into energy! Your body is okay with that.

Your body prefers carbs, then fats, and then finally proteins.

Let’s frame this another way.

It makes sense if you think about how we were many years ago, before agriculture was a thing. We’d eventually run out of carb things to eat. We would then use the remaining fat reserves while we looked and "hopefully" found more food.

In unlucky times, we’d run out of both carbs and reserve fats stores. Then, our body would turn toward protein. Run out of that and it was pretty much… game over.

Your body was designed not to go after your protein until everything else was gone. If you had no protein and a reserve of fat, your blobby self wouldn’t be unable to catch the rabbit…

Or saber tooth tiger…

Or whatever you may have been going after.

The thing is, your body has a built in backup strategy to when we run out of carbohydrates.

Fat Burning Man

Another interesting thing is…

Even though your body prefers carbs and they can be burned faster...

Fats burn longer.

Think of the difference between burning twigs and coal.

One burns fast and is out but that doesn’t keep the BBQ pit hot.

On the other hand, some good old coal bricks will burn hot for hours!

It’s the same with carbs and fat.

This Sounds Shady

I agree.

I was a harsh critic and doubter.

I’m still investigating this crazy claim.

But so far it’s working for me.

So far it’s making sense! 

And even if it didn’t I’m not going to starve. I could see if we were pre-agriculture. This would be an insane idea. Intentionally starving yourself of carbs to burn your fatty fuel reserve? What insanity would that be?!

But by all accounts, those guys didn’t struggle with obesity and diabetes.

And the grocery store is right down the road. And you don’t have to fight a saber tooth tiger over dinner.

So why not follow the rabbit hole a little more?

Give it a month

I’m on week 3.

Week 1 is weird. My body wasn’t used to running out of carbs. It’s a transition and I had a few bouts of carb fits staring at bread. It wasn’t pretty.

Week 2 is still kind of weird. My body was beginning to adapt to a brand-new process. I’ve fasted before but I never tried to deplete my glycogen stores.

Week 3 is surreal. I’m at the crossroads of I’m just not hungry and why am I not craving that donut anymore.

I also dropped about 8 pounds. That’s significant for someone who’s already lost 100 lbs. That’s significant for a harsh critic and doubter. It’s working. I’m fine.


Try it but have a support system. An accountability network. The first 2 weeks can be rough. Most bodies these days are not used to depleting their glycogen stores. First two week your body is trying to figure out what you’re trying to do to it.

But try it for a month. Commit to it. Find an honest coach to help you walk though it and be honest back to them.

If you’re looking for an honest coach or two. I know some. Hit me up.

I don’t have any prearranged dealing with them but I’ve seen their consistency.

And anyway, it’s a month. The time will pass anyway. Might as well investigate.

And if it doesn’t work.

Or if you have questions.

Reach out to me. Because I’m researching this like mad. Every new day I learn 3 new things.

Maybe I’ll have your answer. If now, I’ll know where to find it.

So what do you have to lose?

Oh yeah.