Throughout my two month journey on the Ketogenic diet, I've come across a number of invaluable resources.  The knowledge I gained by reading, listening and learning from these people has been tremendously helpful to me during my transition into a stable and functional Ketogenic state.  I've compiled a list of what I think are some of the best Ketogenic resources on the web and will be sharing them with you now.

Podcasts

Who doesn't love a good podcast these days? You can download a bunch of them to your phone and listen to them whenever it is convenient: driving, working out, lying in bed.  I've come across a bunch of really great Ketogenic Podcasts during my time as a Ketoer.  Here are the ones I recommend checking out:

• Two Keto Dudes - These two dudes, Richard and Carl know a TON about being Keto.  Both have suffered from Type-2 diabetes and both have remarkably recovered from their diagnoses by utilizing a strict Ketogenic diet.  2 Keto Dudes is the story of Carl and Richard as they navigate the ketogenic lifestyle.
• Keto For Normies - Megha and Matt (the founders of Keto Connect blog) started the Keto for Normies podcast and it's one of my favorites, the founders have great personalities and the chemistry is undeniable.   The podcast is jam packed with information, tips and high-profile guests.   A must-listen Keto podcast!
• The Keto Answers Podcast - Perfect Keto is a goldmine of Keto information and products.  The founder, Anthony Gustin, also started a podcast this year and it's invaluable.  Definitely tune in to this one.
• Keto Talk - This one probably ranks number one for most entertaining podcast.  Jimmy and Will are an electric duo loaded with endless Keto knowledge bombs.  Jimmy underwent a remarkable 180lb weight loss journey and the founder of "Livin' La Vida Low-Carb" blog.

Books

• The Keto Bible - Honestly, if there is only one book your purchase in your journey to Ketosis, let it be this one.  The name couldn't be any more appropriate, this literally the bible of everything you could possibly hope to know about the Ketogenic diet.  It's jam packed with research, studies and undeniable truths about going Keto.  
• Keto Made Easy - Recipes are crucial!  My favorite recipe book is by Matt and Megha of Keto Connect (listed below in blogs).  Over 100 super simple and delicious (and of course low-carb) recipes at your fingertips.  

Blogs

• Keto Connect - One of the original and longest running Keto-centric blogs on the web.  Matt and Megha have all sorts of fantastic recipes, tips and information to help you succeed on the Ketogenic lifestyle
• Grass Fed Girl - Caitlin Weeks is a certified nutrition consultant, holistic lifestyle coach and professional trainer (amongst many other things) living in San Francisco, CA.  Caitlin has been blogging on Grass Fed Girl since 2008, she has built a large following and now has a podcast, blog, recipes, book and much more.
• Keto Karma - Suzanne Ryan has been on the Ketogenic diet since early 2015.  She's lost well over 120lbs at this point and is still going strong.   She has appeared on several prime time television shows to talk about her Ketogenic experiences.  Suzanne has also published a Keto recipe book called Simply Keto.
• Ketogasm - Tasha is the creator of Ketogasm, a blog dedicated to helping women with their Ketogenic journeys.   At her heaviest, Tasha weighed around 250 pounds and hide a wide range of health related issues.  She has since lost over 90 pounds and feels better than ever.  Tasha's blog is loaded with excellent tips, nutritious recipes and much more.  Check it out!  
• Keto Virgin - Of course I can't leave off our very own blog!   We are building out an awesome resource of Keto tips, Keto guides and Keto stories.

There is no shortage of Keto resources on the web, this is obviously just a small sample of some of the most useful ones I have come across in the recent weeks and months.   Please feel free to email your suggestions over to us:  founders@ketovirgin.com

My inspiration for the Ketogenic diet came from a dinner with a friend in SF about a year ago. He was telling me how energized and great he feels and attributed it to the lifestyle and diet he’s acquired over that past year. This consists of a very low-carb, high-fat diet with intermittent fasting and caloric restriction. He often eats 1500 calories a day or less! His typical breakfast consists of a hard-boiled egg, watermelon or cantaloupe, and bulletproof coffee. He’ll have a salad with fish for lunch, nuts for snacks, and a small protein-focused meal in the evening. He’ll allow for a 14 hour fast a day, i.e. he stops eating around 6 pm and eats breakfast the next day around 8 am. His motivations stem from both immediate and long-term optimization. Immediate: he gets increased energy and focus and feels healthier overall. Long-term: these methods have been directly linked to longevity, reduced risk for Alzheimer's, diabetes, heart disease, cancer, and chronic pain.

The reason this came up is because I was relaying my recent bouts of low energy and afternoon slumps. I knew my diet and exercise routine were extreme, and that I concocted it myself from miscellaneous research, assumptions, and trial and error. Given that I have no formal education in nutrition science, I knew there were likely multiple things I could do to improve my energy levels and overall health. I assumed I was eating healthy—all natural foods, no meat or dairy, no processed food, tons of fruits and veggies. But I knew I wasn’t feeling the best I could, so I was open to advice from someone who reported feeling awesome. Plus, one of my obsessions is optimizing for longevity (long lifespan and healthspan) so that was a big driver as well.

Don't fear the fat

I bypassed the part about the caloric restriction. Number 1, I like to eat. Number 2, my workouts are pretty intense and strenuous, I don’t think I’d last long without an ample refuel. Everyone's biology is customized and unique, if he feels good on that number of calories then that may work for him, but I’ve always needed a standard (2000-2300 calories depending on my day’s activity level) amount of sustenance to feel satisfied in a day.

But what I did take away from the conversation was the low-carb, high-fat approach. I had heard a lot about this from the Tim Ferriss and Ben Greenfield podcasts that I’m always listening to (check out Tim’s Dom D’Agostino and Peter Attia episodes). They’re big advocates of the Ketogenic diet for vitality, preventing and reversing chronic illnesses, and overall health. So this idea was already seeded in my brain, as yet overlooked because of the notion that had been embedded in my mind that fat is bad and leads to high cholesterol—one of the great misconceptions derived from the packaged food industry’s monopoly on nutrition research (e.g. the USDA’s food pyramid is upside down).

I had an aversion to fats to an extreme extent. Essentially, the only fat I was getting in a day was about 2 tablespoons of peanut butter with my morning oatmeal and afternoon protein shake. Otherwise, I was eating salad with lime juice instead of dressing, fruits and veggies for snacks, lean fish, and all natural protein bars/powders. This fat aversion came from my own incorrect assumptions on nutrition, developed from all the unsupported or biased inputs from society and the media (look up Ancel Keys). So this would need to be a big paradigm shift for me, but I was willing to give it a shot considering I kept hearing of its value.

Struggles as a Fruitarian

This was 1 year ago. I am now full-on Ketogenic, eating 75% fat, 15% protein, 10% carbs per day and am in ketosis 24/7. That ends up being about 30-40 grams of net carbs per day. To put that in perspective, 1 banana contains about 27 grams of carbs! The biggest adjustment for me was going from eating 6-7 servings of fruit a day or more, to 0. This is the primary concern I hear from people, ‘I couldn’t give up fruit’. Trust me, I thought the same thing.

Some days I was borderline Steve Jobs fruitarian level—snacking on a whole bag of grapes or cherries throughout a work day instead of meals. My mom always had to do a massive grocery run whenever I was visiting to make sure there was enough fresh produce. If I can give it up, I’m confident any human can.

The most fascinating part of the keto diet is the shift in cravings to that of what will best support your new energy source. After about 5 days of eating keto, if done correctly, you enter ketosis. I.e. your body starts utilizing ketones for energy (fat) instead of glucose (sugar). At this point, you can let your body do the work—avocados, nuts, and oils sound delicious, while fruits, artificial sugars, grains are unappealing. But it wasn’t the smoothest transition for me, here’s a peek into my experience:

Keto Attempt #1, 2017

After that dinner and making the decision to try keto myself, I started by ordering foods on Amazon to kick off this new extreme macronutrient profile. I bought egg white protein, wild sardines in olive oil (recommended by Tim), macadamia nuts, MCT oil, and coconut oil. I ordered from Instacart a truckload of avocados, salmon, eggs, coconut milk, and nut butters.

I hate tracking food and macros, I think it’s a consuming and neurotic activity that negatively affects simply living your life. But I had to start getting a feel for what macros were in what foods. I used MyFitnessPal to enter in foods I was previously eating in a day to get a feel for what I needed to change. I realized my diet of low-fat, primarily fruits and veggies was taking in at least 200 carbs a day! I couldn’t believe it. My macros were so incredibly skewed to carbs. In my attempt to eat close to nature and maintain a ‘healthy’, whole food diet, I wasn’t getting a full nutrient profile by any means.

My favorite fruits were pineapple, bananas, apples, and grapes—some of the highest carb fruits out there. I also ate oats, high-carb veggies, rice crackers, and high-carb protein bars. All of this was about to change.As soon as my new keto goods arrived, it was kick-off time. Aaaand the first day was rough. I did a head-first dive into the ketogenic diet (no more than 25 g of carbs a day). I cut out 90% of the fruits I was eating and over 60% of the veggies I was eating in order to reach the 10% of carbs a day. These were foods I was previously snacking on incessantly—bags of grapes, carrots, blueberries, bananas, a Tupperware full of pineapple. That first day I felt really off. It was way too big of a change for my body. I had a terrible taste in my mouth, my mouth kept watering, I felt uncomfortably full and borderline ill—what I now know was a bad case of Keto Flu. It takes a week or two for the body to get accustomed to the low-carb diet after coming from a high-carb diet, and it can take even longer to enter into ketosis.

I quickly learned that I needed to ease into the diet and supplement the right way. It was after this struggle day that I reduced the extremity a bit and began incrementally reducing my daily carb intake rather than drastically cutting it. I wouldn’t return to full-on keto for a few months, after slowly reducing carbs and doing some more research. The second time around, I did it right. Hence why I’m still keto thriving today. A couple of right things I introduced: I supplement with electrolytes, magnesium, extra salt, plenty of water, vitamin D, a multivitamin, and vitamin C, I added more calories from healthy fats, and I incorporated more low-carb greens like spinach, broccoli, and asparagus.

What I Learned

I tell people who want to try keto the following —

1. Go at least 2 weeks on a low-carb diet (<30% carbs) before launching into full keto macros

2. Have someone who is experienced with ketosis guide you through the process. There is a right way to do keto and a wrong way to do keto, and it’s very easy to do it the wrong way. And doing it the wrong way will lead to feeling awful and making you never want to try again.

3. Supplement correctly, see 2.

4. Have patience and perseverance. It’s not going to feel great for the first 5-7 days, especially if your body is used to high-carb.

Since going full keto, my mood, productivity, focus, energy, and sleep have all drastically improved. My moods are much more stable and nonreactive, I’m hyper-motivated and focused with work, I no longer have mid-day energy crashes, and I need about 2 hours less of sleep to full rejuvenated. Not to mention the fun in the diet itself. So yum. I wake up to fat-filled Bulletproof coffee, I douse salads and fish with oil, I eat big spoons of nut butter and handfuls of hearty macadamia nuts for snacks, I crush a big bowl of salmon coconut curry for lunch, and I’m continually discovering new keto-friendly recipes that taste like I’m cheating.

What comes as a surprise to people is that I spend LESS money on food and have to order it less. Keep in mind I use to survive on produce, items that would go bad after a couple of days. So I was always ordering fruits and veggies and going to farmers markets. Now, a lot of what I eat comes in containers that last or can be frozen. Coconut oil, MCT oil, coconut milk, nuts, almond milk, nut butters, salmon (frozen), broccoli (frozen florets), olive oil, sardines, eggs, etc. The only perishable items I have to worry about are avocados and some greens like asparagus and spinach, but even those last far longer than the organic strawberries I used to buy and have to pick out moldy ones within a couple of days.

The Gist

In the short time I’ve been in ketosis, I have been so in awe of its effects that I’ve been reading constantly trying to better understand the physical changes and how I can further optimize them. I’ve accumulated both personal experience and research knowledge that I’ll continue sharing on this blog.

My biggest takeaway thus far has been the incredible revelation that food truly is medicine. Any problem you are having—headaches, nausea, anxiety, depression, pain, insomnia, fogginess—can and should be addressed with food first. Food is our fuel. It is the primary input we can 100% control, why don’t we acknowledge the gravity of that power and harness it for our immediate and long-term health?

You know the saying:  What happens in Vegas stays in Vegas,  it takes a bit of a different meaning when it comes to Ketosis, however.  How could one possibly stay Keto while staying on the Vegas strip? I recently had the unique and interesting challenge of trying to remain Ketogenic during a 4 day stay in a casino on the Las Vegas strip.   I'm very proud of the outcome and decided I would write a small summary of how I managed to make it work as seamlessly as possible, so without further ado:  how to stay in Keto while staying in Vegas (for obvious reasons this could apply to any hotel room stay, not just Vegas).

Preparation

Vegas hotels are known for a few things, expensive alcohol, expensive buffets and expensive clubs.   None are particularly useful for a Ketoer such as myself.  I knew I would have to put a bit more planning into this trip to come out ahead and not fall

Given that I'm actually native to Las Vegas, it's fair to say that I have a decent understanding of what your average casino hotel room offers in terms of convenience.  Here's the knowledge I came equipped with:

• Fridge - I knew the room was likely to have a mini-fridge,  just not the type that I would be able to utilize as it would most likely be completely filled with overpriced miniature bottles of alcohol that charge the room the minute you lift them up.  Yeah, I'm gonna need something to keep my food cool for 4 days.
• Kitchen - Highly unlikely.  Unless I'm paying for some sort of upgraded suite, there is simply no way I'm going to have the luxury of having a full kitchen with pots, pans and a stove to cook my meals on.
• Ingredients - A grocery store run is inevitable. There is no way any of the casinos are going to provide anything close to what I would need to purchase to stay on a relatively stable Ketogenic diet for the duration of my stay.

Execution and cost

Cookware: ~$40

First things first, I'm going to need a cooking surface.   Again, I didn't want to be paying $100's extra per night to upgrade to a room with a kitchen.   I immediately thought of purchasing a portable electric hotplate, but realized that would still leave me needing to buy a pot in addition to the hotplate.   Ideally I could keep the cost below $50 for all of the cookware.  

I decided to look at electric skillets instead, that way I could have a nice sizable all-in-one cooking surface.  I came across this Presto 16-inch Electric foldaway skillet and decided to bite the bullet.  It had upwards of 2k reviews on Amazon with a solid 4.5 star rating.   It might have been slightly overkill in terms of size as I was only cooking for one, but thought it would be useful to have at the house after my trip as well.

Plates and utensils: < $5

Keep it simple here, just pick up a pack of paper plates and plastic forks / knives.   It will make your cleanup simple and keep the overall cost down.

Storage: ~$5

I bought some medium sized Ziploc containers to store my leftovers in the fridge afterwords.  Although you might be able to get by without them, I found it useful as I was cooking upwards of a lb of ground beef at a time and needed somewhere to store it.

Small scrubbing sponge / dish soap: ~$5

You'll need to be cleaning the skillet in between uses, so make sure to pick up a small sponge and some dish soap.  The skillet is portable enough that it should be relatively easy to clean in the hotel room sink.  You may want to consider grabbing a roll of paper towels as well, this will make the drying process easier and more hygienic than using the towels in the room and you'll have napkins for when you eat.

Fridge: Free (+ tip)

Here's a pro-tip that will enable you to get a fridge delivered to your room free of charge.  When you go to check-in for your room, tell them you need to have a mini-fridge sent to your room to store your medication.   Yes, medication.  It's technically not misleading, as a ketoer I wholeheartedly view my food as my medication.  They are required to send you one, for free.  Just make sure you tip the delivery person, because you aren't an asshole and you just got a fridge for free.

Total cost: ~$55

So for far less than the cost of an upgraded hotel room, you can essentially have a full kitchen to take handle all of your Ketogenic on-the-go needs.   Not only will this enable you stay in Ketosis during your party weekend, you will also save a TON of money by not eating out at the crazy expensive hotel restaurants and bars.  I'd imagine the cost of eating just one meal for two people would easily add up to the cost of all of the aforementioned purchases.

Extra considerations

Hydration

Given that alcohol is a big component of any solid Vegas trip, I knew staying hydrated was going to be key.  In addition, I planned on doing multiple pool parties over the weekend, which meant not only was I drinking alcohol, but I was also going to be out in triple digit weather (100+) while drinking alcohol.  

For Ketoers, electrolyte replenishment is particularly key.  Unbeknownst to me at the time, nearly every pool party has a very strict policy against bringing any sort of vitamins or minerals along with you.  Believe me, they will search EVERYTHING to ensure you aren't smuggling any in.  Triple digit weather, alcohol and a strict ban on electrolytes, way to go Vegas, this is a brilliant policy to maintain.  

Pool parties aside, you will definitely want to travel with some extra electrolytes to consume before and after your binge drinking.  I recommend taking along a bottle of Ultima Electrolyte powder or some of the travel packets of Vega sport ketogenic electrolytes.  On top of that, make sure you are getting enough salt in your ketogenic diet.

I've been on the Ketogenic diet for 2 months now and had somewhat of a salt epiphany recently:   I haven't been taking in nearly enough sodium!  I learned early on in my Ketogenic transition that I was supposed to be taking in a lot more salt, but I overlooked a few key pieces of information that have been fairly eye-opening in the past week.  

This new information lead me to realize that even though I was definitely supplementing extra salt into my diet, I was still at least 40% short on my sodium levels and it was definitely showing.  I was getting more tired and foggy throughout the day, my hunger was rarely dissipating, heart palpations were common, especially during my workouts and I was waking up to extremely painful Charlie Horses in the middle of the night 😖

Side-effects of low sodium intake

The symptoms of having too little salt in your Ketogenic diet are numerous and far-reaching.  Some of the most common include the following:

• fatigue and fogginess
• bloating and constipation
• dizzy spells
• headache
• heart palpitations
• leg or muscle cramps
• constant hunger

You'll notice there is a lot of crossover between this list of symptoms and the most common "Keto Flu" symptoms.  That is because they are so closely related (your electrolytes and salt levels are imbalanced early on).

How much salt should I actually be supplementing on a Ketogenic diet?

Now listen carefully: there is a big difference between 7 grams of sodium and 7 grams of salt, the ratio is NOT 1:1!

I can't count the number of times I've searched this exact question and come up with misleading or partial information on the topic.  Generally speaking, the answer seems to be between 4 and 7 grams of SODIUM per day.   If you read the labels of the salt you use, you will see that on average a quarter teaspoon of salt contains around 500mg of sodium,  in other words, a full teapsoon of salt, or around 4 grams of salt is actually only about  2.3 grams of sodium, only around 50% the weight of the salt.  

Another super important detail, this amount can vary greatly depending on the type of salt you use.  This is something I completely overlooked.  Midway into my Ketogenic diet I switched from using standard table salt to using Pink Himalayan salt because of the supposed higher quality and better trace minerals.  The one big difference I totally missed is that 1/4tsp of the new Pink salt contained only around 140mg, a measly 1/4 the amount of sodium of my previous salt!  Here I was using the same amount of salt to season my food thinking I was getting the same amount of sodium and wondering why all of a sudden I was feeling off all the time...

How should I go about adding extra salt into my diet?

One simple tip I found early on was to measure out ALL of my salt for the entire day first thing in the morning.  This gives me a perfect visual cue as to how much I need to add to my food throughout the day.  Then the answer becomes clear:  just keep taking the salt from your measured amount throughout the whole day until you've used it all.  Keep in mind that some of the foods you will be eating already have good amounts sodium in them, in particular your cheeses, bacon, bone broths.

Literally just salt to your hearts content all of the food you eat and you will be perfectly fine.   If you really aren't keen on eating super salty food all the time consider some electrolyte supplements that are heavier on the sodium levels like these Ketogenic Electrolyte Salts.  They come in a convenient pill form that you can carry with you and take whenever you feel the need.

via GIPHY

Other considerations for your sodium intake

Coffee anyone?  Believe it or not, it has been known since around 1910 that drinking a single cup of coffee can deplete upwards of 400mg of sodium from your body! Another habit I picked up when I transitioned to a Keto diet was drinking bulletproof coffee every morning.  So now not only was I not taking in enough sodium to begin with, I was also depleting are a large amount of it by drinking more coffee every morning.    

In fact, to be even more specific, 90mg of caffeine caused 437mg of extra sodium loss out of the urine.  I Googled how much caffeine was actually in a Grande sized coffee at Starbucks and was shocked to find it was upwards of 300mg! So now we are talking a depletion of well over an entire 1.5g sodium from your body, whoa... All of this information was pretty enlightening to me and really made it clear that I needed way more salt in my Keto diet than I was lead to believe by what I was reading.

Why does my body require more sodium while on a Ketogenic diet?

There are a number of factors at play here, but it sums up to the effects of lower levels of insulin on the Ketogenic diet that trigger your kidneys to excrete more fluids and in turn more sodium is dumped.   In addition, you are consuming far fewer processed foods, a huge source of sodium on the standard american diet.  A single slice of bread can contain close to 200mg of sodium.  A single cup of cereal contains around 300mg, a cup of milk contains upwards of 100mg.  It's not hard to see how quickly this all adds up.

In effect, on our previous carbohydrate based diets our bodies were retaining a bunch more fluids and we were eating loads of sodium without much conscious effort through all of the processed foods we consumed.  This is in stark contrast with a Keto diet where almost everything we eat is a natural food of some sort and the sodium levels are far lower.   It's a pretty big mental hurdle to realize that it is OK to add hefty amounts of salt to nearly everything we are eating, your Keto adapt body will only thank you for it.

Resources

There is no shortage of quality articles on the web referencing sodium and the Ketogenic diet.  Here are some of the better ones I researched to prepare this post:

Awesome podcast episode talking all about sodium and Keto: http://2ketodudes.com/show.aspx?episode=71

How low sodium intake can mimic adrenal fatigue symptoms: https://blog.virtahealth.com/sodium-nutritional-ketosis-keto-flu-adrenal-function/

How caffeine depletes your bodies sodium stores: https://www.mindbodygreen.com/articles/how-to-make-coffee-healthier-by-adding-salt-the-salt-fix-james-dinicolantonio

Why salt is so important on a Ketogenic diet: https://www.ketovangelist.com/salt-the-prize-jewel-of-keto/

Good reference on how much salt intake you should have on Keto: https://blog.bulletproof.com/how-much-salt-you-should-actually-eat/

Discussion of salt intake on Ketogenic diet: https://www.quora.com/How-much-salt-should-I-eat-on-a-low-carb-ketogenic-diet

We've all been there: fast asleep in the middle of the night only to wake up gripping your calf muscle as it spasms uncontrollably in unbearable pain.  There are few things worse than your sleep being interrupted by a charley horse.

Cramping is a common symptom of Keto flu early on in your Ketogenic transition and can stick with you for any number of weeks following.  There are a variety of causes for the cramping, the good news is that it's relatively easy to track down and resolve the problem for good.

Why are muscle cramps common on Keto?

Usually cramping is a sign of a lack of certain minerals which is extremely common during Keto induction.  The reason for this is simple: the vast majority of non-keto dieters get 75% of their salt intake via processed foods.  Naturally, on a Ketogenic diet nearly all of these processed foods are removed.  This leads to a deficiency of sodium and in response your body can signal to your kidneys to excrete additional fluids (and in turn your electrolytes).

You might find yourself running to the restroom frequently to urinate which might also lead to you drinking more water.  This cycle of excess intake of water and excess secretion of water means you are depleting your electrolytes even further.

In summary, you're body is retaining less water and electrolytes and therefore your muscles will be much more prone to cramping.

Ways to prevent cramping

Add more salt into your diet

This is probably the easiest and most common issue for those new to the Keto diet.  You should try and keep your daily intake of salt anywhere from 5-8g, this is about twice as much as the CDC guidelines recommend.  Again, the main reason behind this is that by cutting out all of the processed foods you were eating before, your sodium intake tends to plummet.  

Supplement additional electrolytes

If simply increasing your sodium intake doesn't do the trick, you might need to track your electrolyte intake more closely.   The most common culprits of muscle cramping are undoubtedly magnesium and potassium.  Both of them are relatively easy to overlook, so put in some extra effort to ensure you are getting enough.

For potassium intake, you should shoot for around 3-4.5g per day.   It's important to note that this should be spread throughout the day and taken predominately from natural food sources.  Too much potassium supplementation in too short of a time period can actually kill you (hyperkalemia).  

For magnesium you should aim to supplement at least 300mg worth.  I highly recommend Pure Encapsulations brand Magnesium, which comes highly rated on Lab Door.

There are several 0 carb 0 sugar electrolyte supplements which will also help you maintain your electrolyte levels easier, particularly if you workout and sweat frequently.   My personal favorite is Ultima Hydrating Electrolyte Powder.  It taste delicious and has a good balance of all the most important electrolytes.

Drink more water

This one's easy, if you're already doing everything else right, you just might not be drinking enough water.  Quick rule of thumb is to drink at least half of your body weight in ounces.  This amount can vary drastically depending on things like your activity level.  I personally find I function best drinking at minimum around a gallon of water a day.  

Be sure to check out our Keto Shop and in particular all of the Keto Supplements that we have curated to help with your Keto lifestyle.

Additional Resources

Reddit Keto subreddit - A great resource for general Keto information

Keto for Normies podcast - One of the first Keto resources I came across and certainly one of the most thorough.

Please: always consult with your doctor before making a dramatic lifestyle change like switching over to a Ketogenic diet. All advice and suggestions in this article are based on my own personal experience with the Ketogenic diet

As a chronic sufferer of TMJ disorder for over 15 years, I decided to write this article to share my experience on treating my TMJD and helping to maintain my quality-of-life by utilizing a strict ketogenic diet.

In somewhat of a happy accident, I discovered that by switching over to a strict ketogenic diet in hopes that it would boost my energy, my TMJ symptoms were greatly reduced (some I would estimate close to 80%).

I've been so inspired by the results of my dietary change that I decided no only to just share my experiences, but to start an entire company around making it easier for others to adopt this lifestyle, something I never would have expected just a couple of months ago.

What is TMJ disorder?

If you're reading this article, there is a good chance you've known someone with a TMJ disorder, or perhaps you yourself have a TMJ disorder. TMJD is short for Temporomandibular joint disorder. All of us have two of these joints, one on each side of your face, just in front of your ear. TMJD is somewhat of a catch-all phrase meaning there is some sort of dysfunction within the mechanics of the joint.

There a vast array of symptoms and side-effects associated with a TMJ disorder, including localized pain, chronic pain, tinnitus, digestive problems, difficulty communicating, fatigue, jaw clicking and popping. TMJ disorders are notoriously challenging to diagnose and treat due to the masking symptoms and lack of expertise by the majority of dental professionals and doctors.

If you think you have a TMJ disorder (or have already been diagnosed), read on to find out how a ketogenic diet can help you take control of your symptoms.

How the anti-inflammatory benefits of the Ketogenic diet help with TMJ

Why is it that the Ketogenic diet is potentially the perfect match for those dealing with TMJ disorders? The answer lies in the fact that so much of the discomfort and problems that someone suffering from TMJD faces are related to inflammation. TMJ patients are generally battling some form of chronic inflammation, often throughout the entire body.

TMJ specialists have long prescribed anti-inflammatory medications and even diets to help alleviate symptoms. However, often times the diets suggested are focused more on the chewing component of the foods (soft-food diets), and not so much on the nutritional or anti-inflammatory properties of the food.

The anti-inflammatory benefits of the Ketogenic diet are well documented, despite not being completely understood yet. It is generally accepted that the Ketogenic diet causes a reduction in inflammatory markers in the body. Cutting-edge research has started to determine that the ketone beta-hydroxybutyrate can block NLRP3 inflammasome, an immune receptor linked to inflammation.

A standard carb-heavy diet can potentially cause NLRP3 inflammasome receptors to become overly active which in turn results in excess and unnecessary inflammation throughout the body.

In short, less carbs and more ketones = less inflammation. Less inflammation = more relief from TMJ related symptoms as the joints are able to better mobilize and the surrounding tissues and muscles able to better perform their important stabilization functions.

What to eat

To state it simply, you should eat whatever you can that fits the Ketogenic profile. Many TMJ patients have a hard time with chewy or hard foods, so you may need to take it light in the beginning.

• Stick to nuts that aren't so hard on the jaw, Pecans are a great choice. If you have a food processor, it's extremely simple to make your own nut butters with a pound of nuts and a couple table spoons worth of coconut oil / sea salt. Just be careful not to overdo on the stuff, it's crazy delicious.
• If you have difficulty chewing certain meats, stick to more tender cuts or ground beef/lamb/turkey. Salmon is critical for the omega-3 fatty acids DHA and EPA.
• Eggs and Spinach are both staple parts of the diet and loaded with macronutrients that will help support the anti-inflammatory properties of the diet.
• Avocados are fantastic and you should really try and eat at least one full avocado a day, the potassium boost really helps to reduce inflammation.

It should start to become clear that there really isn't any shortage of Ketogenic foods that you can consume. Stick to the Ketogenic guidelines and eat the foods that you are able to without causing yourself too much tension on your jaw at first, you will begin to notice as the inflammation decreases over time, your ability to eat chewier / harder foods will become easier.

What to supplement

Supplementation, while not exactly critical, can definitely help ease the transition early on. There are a few key supplements you are going to want to stock up on for daily consumption if you decide to go this route.

Electrolytes

Keeping your electrolytes balanced is going to make a huge impact, particularly in the beginning of your switch to a Ketogenic diet. In short, electrolytes are the fuel source that help to regulate almost all of your bodily functions. A shortage of electrolytes in your body can cause a whole host of different symptoms including muscle cramping, dizziness and drowsiness, heart palpitations, etc. For TMJ patients, the muscles are normally in a state of contraction which generally leads to an exhaustion of one or more critical electrolytes.

My recommended (and favorite by far) is Ultima Electrolyte supplements. They are 100% keto-safe and taste fantastic. The electrolyte blend is spot-on and gets you a great ratio of all the most essential electrolytes.

Buy Ketogenic electrolyes from our shop.

Magnesium + Potassium

Although both of these fall under the electrolyte category, it is important to get a bit extra, as each of these electrolytes is critical in preventing muscle spasms and other common TMJ symptoms.

I recommend Pure Encapsulations Magesium.

Krill oil

Krill oil is a fantastic source of Omega-3 fats which help fight inflammation and improve circulation naturally. It's a great alternative to fish oil as it is far more sustainable, easier for your body to absorb and nearly 40x as potent.

My recommended choice for Krill Oil is Viva naturals Krill oil

Daily Multivitamin

Filling in the gaps with your essential nutrients is fairly simple to do with a standard daily multivitamin.

I highly recommend Pure Encapsulations O.N.E. Multivitamin.

Vitamin D3

Vitamin D is critical for supplementation. Benefits include: overall bone health, reducing muscle cramps, mood, skin, calcium absorbtion and regulation. It's even more important if you find yourself stuck inside most of the time and aren't receving enough natural sunlight.

I recommend the NatureWise brand D3 which comes highly rated on Amazon.

With this regimen on a daily basis, you should begin to notice dramatic a fairly profound reduction in your overall soreness, stiffness and general joint function.

Symptoms table

I wanted to track my symptoms before and after in relation to switching to a Ketogenic diet.

Summary

In summary, I've been astounded by the level of relief the Ketogenic diet has afforded me. No amount of medication or treatment has come close to providing me the quality of the life that making this change in my diet has. There don't appear to be any studies at the moment directly testing the effects of the Keto diet on TMJ patients. I truly believe there is a massive potential for relief amongst TMJ sufferers.

One of the first few questions I hear from people thinking about going keto is “how do you go out to eat on a ketogenic diet?” with a questioning look, likely wondering if I live the life of an antisocial hermit with my coconut oil and avocados at home. This is one of the biggest misconceptions of this fabulous diet. You absolutely can maintain a social life and go out with friends while maintaining ketosis. And it doesn’t take a rocket scientist. Here are a few of my takeaways:

Pick a protein

• Almost every restaurant is going to have a fish or meat dish. Pick one that has the protein as the focus, grilled/sauteed/pan-fried/baked/or steamed, and comes with a side of something. This way, if the side isn’t ketogenic friendly you can swap for another, e.g. swap potatoes for broccoli or soup for a salad (hold dressing, stick to olive oil). The more isolated the foods are the better, more swapping power. A soup or curry or salad are more difficult because they tend to have non-keto fixings mixed in the meal.
• Know before you go: if you have a dinner out planned, try to keep your protein count low throughout the day and get plenty of healthy fats in because dinner will likely be heavily protein since this is your best bet when eating out on keto.
• Examples: fish (ideally salmon or tuna), steak, burger no bun, lamb

Stick to low carb veggies

• It’s easy to think you’re eating keto when your plate is full of micronutrient-rich veggies, but if most of your plate is the color of the rainbow you’re likely surpassing your carb limit. Many restaurants offer a side of asparagus or broccoli or sauteed spinach, those are ideal. Avoid sweet potatoes, carrots, corn, potatoes, and peas. Keep veggies minimal, about ¼-⅓ of your plate, with the majority portion coming from protein or healthy fats.
• Know before you go: if you know you’re going out to eat and there are few protein or fat options, eat zero vegetables or fruits and plenty of good fats throughout the day so your carb count stays on point.
• Examples: asparagus, broccoli, spinach, cauliflower, brussel sprouts

Avoid sauces or dressings

• Ah the hidden killers. Barbecue, salad dressing, steak sauce, gravy, etc. Who knows what are in these things, the waiter doesn’t and you sure don’t. Look out for “dressing”, “sauce”, “marinated”, “coated”, “creamed” on the menu, or ask your waiter for deets. Cream sauces may be ok but these, like most foods in America, tend to have sugar thrown in there. If you’re in a nicer place you might be safe, where ingredients are more likely to be made in-house with whole foods. No shame in asking if you’re unsure.

• If you can’t handle plain protein or veggies, stick to:

  • Cream-, olive oil-, coconut-, yogurt-, or butter-based sauces e.g. tampenade, hollandaise, tzatziki, curry. Make sure they’re unsweetened and ideally made in-house.
  • Veggie-based, e.g. salsa/pico de gallo, guacamole

When in doubt, go simple

• If there are crazy words you’ve never seen, the waiter can’t be bothered with your keto questions, you’re traveling in a foreign land where no one knows what ‘macros’ means, stick to the basics. Better safe than keto flu in the middle of your Morocco vacation. Order a meal that consists of ingredients you can count on one hand. If you’re still unsure about those <5 ingredients, keep the portion small and give the rest to your yolo friend. This goes back to 1’s point that isolated vs. combined foods are optimal.

Don’t overthink it

• If you stress too much every time you go out, you’ll either stop going out and become the hermit mentioned above or you’ll quit keto. Anxiously scanning each menu item and mentally counting the macro content is not sustainable for anyone involved. Follow the few key themes in this post and you’ll be just fine. Still stressing? Fast or eat a higher percentage of fats for 6-12 hours before or after the meal.

Now you have all the tools you need to survive a dinner out with friends on the ketogenic diet. Stay keto strong friends!

Traveling and the Ketogenic lifestyle go together like PB&J (perhaps without the J) for many reasons. However, it can be a challenge to travel to a totally foreign place and stay true to a Ketogenic diet at the same time. Just remember when the going gets tough, the perks of a Ketogenic diet will amplify your travel experience in almost every way.

You'll enjoy boundless energy, give jet-lag a swift punch to the gut, tell stress to shove it and sleep like a baby no matter the circumstances. I'd go as far as to argue that there is no better travel experience than that of a holiday while on a strict Ketogenic diet.

So how can you manage to stay true to the Ketogenic lifestyle with all of the unexpected experiences that travel has to throw at you? Here's my top 5 tips to keep that Keto buzz during your trip.

1 - Bring plenty of electrolytes

Why are electrolytes so important during travel, in particularly while in Ketosis? Think about it, some of the biggest depleaters of electrolytes in your body include extraneous activity and stress, both of which you are sure to encounter an excess of during your travels. Long plane rides mean limited access to water and possible dehydration. You need to be constantly replenishing your electrolytes in order to remain within adequate levels.

My favorite brand of Keto-friendly electrolytes at the moment is Ultima Hydrating Electrolyte powder - affiliate link. Ultima is the perfect electrolyte supplement for a Ketogenic diet. It's got 0 sugar and carbs, is vegan, gluten-free, caffeine free, soy/dairy free and non-GMO. It's got healthy servings of all of the most essential electrolytes including potassium, magnesium, sodium and calcium. That's a mouthfull, but rest assured, it's totally safe to drink on a Ketogenic diet.

I would recommend filling a ziplock baggy or tupperware container full to take with. Another great option is to purchase the travel friendly Ultima packets - affiliate link for easy access on the go throughout the day. Throw 2 or 3 in your pocket for a long day of adventuring and periodically fill up your water bottle with them whenever you feel yourself slowing down for a quick pick-me-up. They are especially great for hiking while on your trip.

This tip is especially important if you plan on going out drinking during your trip...and let's face it, who doesn't? Take one extra dose before your night out..and take it easy on the alcohol! Your Keto brain will take a big hit from it.

2 - Eggs are your best friend

Photo by Erol Ahmed / Unsplash

Seriously, you can't eat too many eggs on Keto. Seek out some fresh, local (preferably pasture raised) eggs as soon as you get to your destination. My favorite tip is to just boil a half dozen or so eggs at a time and carry them with you throughout the day.

As soon as you feel yourself having a craving, grab one from your stash!! Sure people might look at you a bit funny, but who's got time to worry about that..? It could even be a great conversation starter with a foreigner ;) You'll get a healthy dose of fats, sodium, potassium, protein and vitamins in a wonderfully compact format.

Don't forget to pack some extra salt to take with you for an extra boost.

3 - Seek out local health food stores

Photo by NeONBRAND / Unsplash

Finding grocery stores while traveling isn't too difficult in it's own right, but finding healthy food stores may prove a bit more challenging. You might have luck using Yelp or Google maps, but sometimes the best advice would be to ask your hotel or hostel staff if they know of any specific stores.

Some of the products you will want to shop that would be most useful for you include the following:

1. Avocados (Fats + potassium!!)
2. Eggs (Pretty much a super food)
3. Coconut milk and coconut oil (Can you say MCT?)
4. Peanut butter (sugar and additive free!)
5. Spinach (Make sure you get those leafy greens)
6. Nuts (preferably pistachios or pecans for their low carb/high nutrition value)

If you manage to find one store with all of the above, you've basically won the lottery, congratulations, you are now a ketone millionaire.

4 - Be prepared for the plane ride

Photo by Suhyeon Choi / Unsplash

Make sure to start your trip on the right foot! You don't want to forget the plane ride, as it's a critical leg of your trip and can throw you totally off Keto-balance if you aren't prepared. You might be spending upwards of 10 hours on a plane at a time with access to limited or NO Keto-friendly options.

Here is what I recommend bringing with for a standard 8+hr flight:

1. Hard-boiled eggs (2-3).
2. At least 1 avocado
3. Smoked salmon or pre-cooked bacon (get those healthy fats in)
4. Plenty of nuts (Try not to go overboard)
5. Lots of water!!! Sometimes airlines are stingy here.. You'll need to bring 2-3 empty bottles with you through security and fill them up with tap before you board.
6. Salt! Grab a couple packets from some of the take-out restaurants in the airport, sprinkle it on your snacks and mix some in your water during the flight.
7. Extra electrolytes! Staying hydrated during the flight is key to enabling your body to get rest and feeling refreshed when you arrive in your destination.

Unfortunately you will find it rather difficult to get any type of peanut butter or coconut milk/oil on-board. However, there is a loophole! If you take a few spoonfuls of peanut butter or coconut oil OUT of the jar and put flatten it into a plastic baggy of some sort, there is a much better chance you can sneak it through security. Just don't bank on it 100% because you never know.

As for the MCT oil, bring a small amount (less than 100ml due to travel restrictions) in a hard container that seals completely, you'll also want to put it in a ziploc baggy in case it leaks by accident (yes I'm speaking from experience). My personal favorite are the LiquiSnugs by TravelSnugs. They'll keep your oil from spilling all over your precious belongings.

5 - Stay in a hostel / Airbnb

Photo by rawpixel / Unsplash

You're probably wondering how this is relevant to remaining on Keto while traveling, allow me to elaborate. Hostel's (and Airbnb) nearly always come equipped with awesome kitchen areas. This means you have total access to pots, pans, seasonings, refrigerators, freezers, stoves, ovens and everything else you could possibly need to for Keto-cooking. In contrast, you'll be lucky to have so much as a fridge in most hotels.

These kitchens come standard in most hostels, but double check before booking to ensure you won't be surprised when you get there. Also, don't forget to check the kitchen hours, as you don't want to have any late night cravings that you can't satiate.

Last but not least, some other obvious benefit are that you'll save some extra $$$ to spend on yummy Keto-bites and meet tons of other travelers to share your Keto knowledge with ;)

Enjoy your Ketosis-filled journeys, fellow traveler...