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You don’t need a lot of supplements on Keto, but there are some mandatory and essential supplements everyone should take. Let’s have a look…


The list below may seem long, especially if you’ve never taken a supplement before in your life, but keep in mind that some of the supplements I discuss here are optional things you can use for optimizing your experience. Some are to help make sure you’re getting or exceeding all your nutritional needs and others are straight up mandatory to support your transition to Keto and ensure a healthy life. 

Nutritional supplements can be super beneficial to your health when they are needed. A good diet should, in theory, protect us from deficiencies, but unfortunately, our food is so interfered with today that we are not getting the nutrients from the food as God intended it.

Therefore we need to supplement our diet. Depending on the nutritional density of the food we eat, where our food is grown and whether it is organic and what state of health we are in, some may need more supplements than others. Some essential nutrients MUST be consumed (whether by food or through supplementation) as our bodies cannot produce them. While other nutrients are highly beneficial, it not absolutely essential for life.

The nutrients our bodies need consists of 13 vitamins and around 18 dietary minerals. But that’s not all; we also need phytonutrients, antioxidants, bioflavonoids, polyphenols, and essential fatty acidsVitamins are divided into water-soluble vitamins such as Vitamin C, B1, B2, B3, B5, B6, biotin, folate, and vitamin B3. Fat-soluble vitamins are vitamin A, D, E, and vitamin K. And we need them all for good health. 

I mentioned earlier; there are a few essential nutrients that the body cannot make that must be consumed, They are vitamin C and the two fatty acids called EPA and DHA that are derived from fish oil. Unless you eat a lot of good quality organic food such as salmon, you will have to supplement. Below I’m going to highlight the most essential nutrients to ensure healthy cells and healthy cell regeneration that might require additional supplementation. 


Recommended Supplements on Keto

Vitamin C has powerful antioxidant properties that prevent cell damage by neutralising free radicals. It is one of those vitamins that we cannot do without and that we must eat daily. Vitamin C is especially useful in protecting us against a host of disorders caused by high blood sugar, directly blocking the harmful effects of elevated glucose and insulin. Most people eating a high carb diet has a Vitamin C deficiency because sugar depletes Vitamin C. A sure sign to see if you are Vitamin C deficient is that you will bruise easily due to the blood vessel walls being too low in collagen which then causes blood oozing out into surrounding tissue.

Unfortunately food today is not what it was 100 or even 50 years ago. It is unlikely that we will get anything close to what we need from food sources with food being genetically modified and the overuse of pesticides. Back in the day, we didn’t have to go look for organic food; everything was organic. The food sources that are rich in Vitamin C, especially if it is organic, include :

Strawberries, Brussel sprouts, bell peppers, broccoli, dark green leafy vegetables, cauliflower, tomatoes, and many herbs such as coriander, chive,s basil, thyme, and parsley. Red muscle and organ meat also contain traces of vitamin C. 



Studies show us that almost 90% of people living in cities are deficient of Vitamin D. People with the highest risk include those who mostly live indoors, people with darker skin, people that live in the northern regions of the world, and people that are obese. We know that the body produces Vitamin D while exposed to the sun. Even for us, who live in Sunny South Africa, we just don’t get enough exposure to direct sunlight. These days even our children are at risk children because they no longer play outside. We hardly get any sun because we sit in offices under floresent lights and work long hours way after the sun has set.

Given the poor quality food we people eat; it is not difficult to understand why so many people are deficient of this nutrient. Vitamin D deficiency is actually quite severe as it may result in several health risks, including cancer, hypertension and various infectious diseases.  Vitamin D has profoundly beneficial effects on our bones, blood pressure, immune system, mood and brain function. There is even evidence that it helps prevent cancer. 


Mandatory Supplements on Keto

Vitamin D3 is much better absorbed and is the type of Vitamin D that you get from animal products and the sun. Vitamin D2 is synthetically produced by irradiating yeast and moulds and is not as easily absorbed as Vitamin D3.

Abdominal obesity, Type 2 Diabetes, Insulin Resistance, and hypertension all increase a person’s risk of being Vitamin D deficient. This deficiency can put you at higher risk for cardiovascular disease, Metabolic Syndrome, various cancers, immune disorders, adverse pregnancy outcomes, Osteoporosis, Depression, Insomnia, Arthritis, Asthma, Multiple Sclerosis, chronic pain, Fibromyalgia inflammation, broken bones, and so on. This vitamin is so essential that I recommend you go for a blood test to make sure your levels are optimal.

  • If your Vitamin D levels are over 50-60, you are doing well and need to keep doing what you are doing
  • If your Vitamin D levels are between 30 and 50, you need to supplement with vitamin D3
  • If Vitamin D levels are below 30, it is termed as critical, and you need to take action immediately

People who are difficient should take approximately 5000 iu a day for up to 4-6 months. All Vitamin D supplements are not equal, and buying a good quality Vitamin D is worth it. I use Coyne Health’s supplements as it is high, pharmaceutical-grade quality. It is also an award winning Vitamin D Supplement that is in the form of an oral spray, which has much greater absorption than tablet form Vitamin D Supplements.

Food sources that are high in Vitamin D include mackerel, fatty fish, salmon, trout, cod liver oil, sardines, tuna, eggs and raw milk. 


So make sure you get more in the sun and eat fatty fish, grass-fed dairy and meat products. If you still not getting enough Vitamin D according to your blood tests, take a good Vitamin D3 supplement daily. 


Recommended Supplements on Keto

Deficiency in Vitamin B12 usually occurs with older people and vegans. Diabetics who are on Glucophage are also usually deficient, as Glucophage tends to deplete Vitamin B12 levels. People who travel should also supplement with Vitamin B12. The brain and nervous system are adversely affected by this deficiency. And,it is said that many people suffering from dementia-like symptoms are really desperately deficient in Vitamin B12. 

Vitamin B12 is responsible for the formation of healthy blood cells, energy levels, and healthy digestion.  I personally supplement with Vitamin B12, which is another award winning supplement from BetterYou. This Vitamin B12 is clinically proven to have 40 x greater absorption than regular oral supplementation. Another amazing thing about this supplement is that it is sweetened with Xylitol.

Vitamin B12 is mostly derived from animal protein and is not found in plants. 



Mandatory Supplements on Keto

You need to get enough potassium, salt, and magnesium on Keto, especially if you start out with Keto. Keto tends to deplete electrolyte levels due to the body getting rid of intra-muscular and cellular fluid as a result of the reduction of carbohydrates.  When you are electrolyte deficient, you may experience flu-type symptoms. Supplement with magnesium glycinate or citrate 300– 500 milligrams per day while you’re on Keto, and get 5–7 grams of mineral-rich salt, like pink salt, Celtic sea salt, or Hawaiian salt. Supplementing with Potassium is not ideal and you can get sufficient amounts of potassium through the foods you eat on a well-formulated Keto diet.


Magnesium is one of the most overlooked of all the minerals, and yet they are probably one of the most crucial as it is responsible for:

  • Energy production
  • Heart rhythm and heart health
  • Facilitating the absorption of Vitamin D
  • Bringing about relaxation, stress reduction, and a restful sleep
  • Maintaining normal hormonal function
  • It is vital in the regeneration of cells
  • Magnesium has more than 300 biochemical functions in the body

Most people are deficient in magnesium, and most people should supplement with magnesium. Things like caffeine, fizzy drinks, sugar, processed foods, and alcohol deplete magnesium levels in our body. If we don’t have enough magnesium, our body cannot function optimally. When you start taking additional magnesium, you will soon notice easier adaption to stress, better energy levels, improvements in muscle and joint pain, a reduction in cramps, increased brain function and better sleep.

Look for magnesium citrate or glycinate for best results. And supplement with between 250mg – 600mg per day.  I have an amazing Magnesium brand available here.



Mandatory Supplements on Keto

Omega-3 fish oil is made up of the bioavailable fats called DHA and EPA and has enormous benefits to our health due to its massive anti-inflammatory properties

Various studies published in the American Journal of Clinical Nutrition show that fish oils: 

  • Lowers LDL cholesterol
  • Lowers triglycerides
  • Lowers blood pressure 
  • And prevents and reduces painful inflammatory diseases like arthritis, asthma and colitis

Omega-3 oils also significantly lower the risk of:

  •  Stroke
  •  Diabetes
  •  Depression
  •  Heart disease
  •  Certain cancers
  •  And sudden cardiac death

Salmon, tuna, sardines, herring, and anchovies are the best natural sources of Omega-3. Unfortunately, too many people take flaxseed oil under the misguided notion that it is converted by the body into DHA and EPA, which is not the case. 

Fish oil from fish and supplements is not only incredibly valuable against protecting us against a host of chronic diseases but are also highly beneficial in the treatment of eczema and dry skin. 

There are many benefits to supplementing with Omega-3 fish oil, but the most significant benefits are found in the prevention of diabetes, Alzheimer’s, cardiovascular disease, and arthritis. These diseases are greatly minimised when supplementing with Omega-3 fish oil. Other benefits include thicker hair, healthiest skin, more flexible joints, and a dramatic reduction in depression. Then there’s the added benefit of using fish oil for weight loss as it mobilises stored fat that can enhance weight loss.

People with a severe deficiency in Omega-3 make sure symptoms like

  • Dyslexia
  • Depression
  • Weight gain
  • Cancer
  • Heart disease
  • Eczema
  • Allergies
  • Inflammatory diseases
  • Arthritis
  • Diabetes 

A Note On Omega 6

Never over-consume Omega-6 oils, and never supplement with Omega-6 like flaxseed oil. Omega-6 oil is highly inflammatory to the body and can cause an imbalance in your Omega-3. Unfortunately, too much Omega-6 (especially from seed oils) really throws out the equilibrium between Omega-3 and Omega-6 that creates health problems associated with inflammation in your body.

 It is vital to increase Omega-3 levels and maintain or even lower Omega-6 by doing the following:

  • Take a high-quality fish oil supplement daily; you are looking for about 1800 to 2400 mg of EPA within your daily Omega-3 supplement dose. I used to recommend The Real Thing, and personally take the Omega-3 from Coyne Health.
  • Do not supplement with any supplement containing Omega-6 or Omega-9. You are probably already getting too much in without even trying.
  • Avoid fizzy and sugary drinks as it causes a spike in insulin which causes weight gain and inflammation.
  • STOP cooking with grain or seed oils that are flooded with omega-6. Instead, cook with coconut oil, butter and natural animal fat.
  • Avoid all grains.


Recommended Supplements on Keto

I am so excited to share this new product with you all. It is called Berberine, made by Coyne Healthcare. 

Even though Berberine has been used in Ayurvedic medicine for thousands of years and is literally an off-the-shelf product in Asian Countries, not a lot of people are familiar with it. With over 4500 published studies, Berberine is fast becoming one of the most researched phytochemicals. Berberine has many benefits, including being anti-inflammatory, anticancer and antimicrobialBerberine is a potent, natural antimicrobial which fights off viruses, fungus and bacteria. It is even effective in treating leaky gut syndrome and candida. However, for me, what is most exciting about Berberine is the use in treating metabolic disease, Diabetes and improving human health. 


Metabolic Disease & Diabetes

Diabetes is a very real problem globally, and specifically here in South Africa. About 6% of the South African population suffer from Diabetes, that’s about 3.5 million people. Tuberculoses and Diabetes are the two leading causes of death in South Africa.

In a study published in the journal, Metabolism, researchers compared Berberine with Metformin or Glucophage, the common diabetic drug prescribed for diabetics, 500mg, three times per day for 3 months. They found that Berberine had similar results in terms of the regulation of glucose metabolism and fasting blood glucose. Berberine also reduced the amount of insulin needed to turn glucose into energy by 45%. In addition to these findings, the researchers also found that the people taking Berberine had lower triglyceride and cholesterol levels than those taking Metformin. 

So, Berberine works to improve blood sugar levels and improve insulin sensitivity and is an excellent alternative to pharmaceutical medication for Diabetes.



One of the big reasons I personally follow a Ketogenic Diet is for the optimisation of my health. Which is not only to live in optimal health, but also to live optimally for longer. This is precisely the reason why fasting is so popular. The Ketogenic Diet and fasting activates the AMPK Pathway.


Many researchers are studying this AMPK pathway for anti-ageing. Even the pharmaceutical drugs, Metformin and Glucophage, mostly used in the treatment of metabolic diseases such as Type II Diabetes, Insulin Resistance, are being studied for its anti-ageing effects through the activation of this AMPK Pathway.  

What is the AMPK pathway? Think of it as a metabolic sensor and master regulatory switch for the management of cellular energy balance, growth, survival functions and inflammation. 

Where does Berberine fit into this? Well, one of the multiple features of Berberine is the activation of the AMPK pathway [activated protein kinase]. Following Keto, with the use of Berberine, can be more beneficial than just following Keto, especially if you are interested in the anti-ageing effects – and who isn’t? 


The last point I want to touch on briefly is a process called Apoptosis. Super interesting. Apoptosis is a complicated, signalling process that happens in your body every day. You can think of Apoptosis as the body’s way to save itself. This is where there are cells in our body that have negative triggers from things like viruses or gene mutations, as a defence mechanism, these cells will simply self destruct. It is also called programmed cell death. Apoptosis is a normal process where about 60 billion cells go through this process daily. It is a key defence mechanism for our bodies. Interesting enough, Berberine even supports this process.

I use Coyne Health’s Bio-Berberine product as it has the effective dose of 500mg, plus it contains an additional 125mg of green tea extract. 



Recommended Supplements on Keto

I recommend supplementing with powdered greens because some people don’t eat enough vegetables, especially in the beginning when you’re just starting to get used to a new way of eating. A good powdered greens supplement is great to cover all your bases and as an insurance policy to make sure your body is getting all the nutrition and micronutrients it needs. Choose a product without added sugar; if it has sweetener, make sure it’s sweetened with a natural sweetener like stevia, monk fruit, etc. Look at the carb content, too, so you can include it when counting your macros. The Real Thing Green Power is a great product that I highly recommend.


Recommended Supplements on Keto

Bone broth is very nutrient-dense and the ideal supplement on Keto. Bone Broth, if it comes from grass-fed cows or free-range chickens, is especially nutrient dense. It’s full of immune system boosting and healing nutrients like collagen that is great for your skin. You can have Bone Broth with meals or anytime you feel you need a boost throughout the day. Bone broth helps with electrolytes as well because it’s usually pretty salty. If you’re vegetarian or vegan, there are some great Keto-friendly recipes for veg “bone” broth that are just as nutrient-dense. In South Africa we don’t have a lot of Bone Broth Suppliers. And, it is actually so easy and effortless to make your own. Check out my recipe here.


Recommended Supplements on Keto

Fermented foods are great for gut health and healing. Pretty much every day there’s a new study about the importance of gut health and good bacteria in the gut for everything from autoimmune diseases, food sensitivities, and digestive issues to hormones and mental health. Keto is great for gut health, and making sure you get probiotics daily supersizes that healing. Take a probiotic supplement, or if you don’t like to take pills, make sure to eat fermented foods like kombuchakimchi, sauerkraut, and pickles—just make sure they contain no added sugar.

I used to make my own Kombucha for a while. I should actually get back into it again because it is so easy to make.


Mandatory for people starting Keto to lose weight 

Exogenous Ketones are Ketones in supplement form! Exogenous just means external. The Ketones your body makes are called endogenous Ketones because they originate from inside your body. Most Exogenous Ketones are in the form of Beta-Hydroxybutyrate, which is identical to the Ketones in your blood. Beta-Hydroxybutyrate are usually bonded with sodium, potassium, or magnesium or a combination of the three, usually in large amounts—some have 910 milligrams of sodium in one serving—making it bioavailable so your body absorbs it. Usually, 30 to 45 minutes after you supplement you’ll see a bump in blood Ketones if you test

Benefits of Exogenous Ketones

Exogenous Ketones (BHB) has a ton of benefits from increased energy, appetite suppression, improved physical and mental energy to therapeutic benefits (read more on the benefits of Exogenous Ketones here). However, for a long time, I thought that short term weight loss would be inhibited or minimised when you drink BHB. I have completely changed my view on this, in fact, I now believe that if you are starting Keto and do this primarily of weight loss, then, supplementing with Exogenous Ketones is an absolute must. Read why I say so in this post

In the Post, I highlight four distinct and beneficial areas why BHB must form part of your weight loss journey. Especially if you start out for the first time, or if you have started over again after falling off the wagon:

  • BHB helps your body become better at burning fat
  • BHB could eliminate glucose-withdrawal
  • BHB suppresses appetite and reduces cravings
  • BHB could assist in deleting the psychological, emotional connection we have with food

REMEMBER: Drinking Exogenous Ketones is not a remedy for a bad diet. You cannot eat junk food and drink Exogenous Ketones expecting to have all the benefits of Nutritional Ketosis. I also have to be transparent in saying I do own Keto Halo and have developed my own BHB product; however, my recommendation on using BHB is unbias and based entirely on research. 


Recommended Supplements on Keto

MCT stands for medium-chain triglyceride. MCT is not like other fats. It is a short-chain fatty acid that is a very fast-burning fat which converted to Ketones when ingested. MCTs are great, but they don’t increase Ketones as high much as what exogenous Ketones do. MCT oil is also available in an MCT Oil Powder form and both can be mixed into coffee, water, food, smoothies, or even cooked with. Supplementing with MCT oil and MCT oil powder will give you a good brain boost and work well as an appetite suppressant.

Coconut oil is roughly made up of 60% MCT oil. MCT oil is basically the concentrated part of coconut oil that has been extracted. So you can add coconut oil to your food, coffee and smoothies too. Your brain will love you for it. 

Coconut oil and MCT oil have a laxative effect if you have too much, so if for some reason you get constipated on the diet, you can take them to help with those symptoms. The downside is that if you have too much, it might be too much laxative and you might find yourself sprinting to the bathroom. It is best to start off with a teaspoon of MCT oil and slowly work your way up to more MCT oil.


How to know whether to take MCT oil powder or oil? Personally, I can’t tolerate MCT oil. It makes me feel nauseous. Even after four years on keto I get nauseous no matter which way I drink it. I prefer drinking MCT Oil powder. I can have much more of the powder than of the oil without any of the nasty side effects.


Here is my stack of supplements I use and how I take it. I have also put them in order of importance to me:

  1. Omega-3 Oil from Coyne Health made from concentrated Wild Alaskan Pollock Oil with high potency concentrations of EPA & DHA. I take two soft gels twice a day (800mg of EPA and 600mg of DHA). Buy Omega-3 Oil from Coyne Health here.
  2. Vitamin D3 from Coyne Health. This is a convenient, highly bio-available oral spray that contains a 1000 IU of Vitamin D3 per spray. Buy it here.
  3. Magnesium from Coyne Health. I LOVE this Magnesium. It is Magnesium Citrate that is by far the most bio-available form of magnesium (better than both glycinate and chelate). It also contains a powerful pre-biotic and the neurotropic Choline. Choline is also found in eggs. Your brain and nervous system need Choline to regulate memory, mood, muscle control, and other functions. I take this before I go to bed. Magnesium is also a natural laxative and helps me with constipation and Magnesium is also a sleep-aid. Buy it here.
  4. Exogenous Ketones. I drink Keto Halo BHB twice a day. 
  5. MCT Powder. I have looked at all the MCT oil powders available in South Africa and absolutely love MOJO ME’s MCT. I take two scoops of the power about two times a day, usually blended in my coffee. It gives the coffee a great, creamy taste. Add some butter and you have a Bullet Proof Coffee
  6. Bio-Berberine. I almost want to place Berberine on top of my list in order of importance because of the anti-aging affect this product offers. I take one capsule with my meals. I bascially have to meals a day and so I have one capsule with every meal. Buy it here.
  7. Vitamin B12 Boost Oral Spray from Coyne Health. This Vitamin B12 is a highly bio-available oral spray, with four sprays delivering an impressive 1,200μg of Vitamin B12. Buy it here.


Do You Have To Take All Of These Supplements?

Supplements are tricky. You don’t really know if they are working. The ones I have listed above are non-negotiable for me. These are the ones that I believe are important for me and have committed to using on a daily basis to optimize my health. There are a lot more supplements on the market that are beneficial, but for me, these are the ones I like to have and believe compliments my keto lifestyle.

You should take time and evaluate which ones are necessary for you to take. For example. If you are struggling with sleep, then Magnesium is super important. If you work in a building all day and don’t go out into the sun much, then Vitamin D is important. If you have a metabolic disease, you should consider Berberine. If you are an athlete who wants to improve performance, then try the BHB. Evaluate your life, routines and goals and then find chose the stack that will support your goals.

The absolute minimum should be Vitamin D3, Magnesium and Omega 3.


For those who follow a Keto diet, Exogenous ketones are currently one of the hottest topics on the market right now. The big question; what are they and what are the benefits of exogenous ketones?

Exogenous ketones can play a role in various use cases, like; fat-loss, lessening negative ketosis symptoms (like keto flu), improving athletic performance, and improving mental focus and energy. Before we get started on Exogenous Ketones, let’s quickly cover the basics. If you are familiar with Keto, just skip the next two paragraphs

What Is Ketosis?

Ketosis is a metabolic state, where your body is using ketones for energy, instead of glucose.  We cover this in depth in one of our free Guides: The Ultimate Guide to Ketosis.

Types Of Exogenous Ketones

Your body can make three types of ketones from stored fat when you are in a state of ketosis. You get into ketosis in the absence of carbohydrates. But, you can also increase your ketones readily from sources found outside of your body (exogenous).
The three variations of “ketones” that your body uses are:

The one we are most interested in is Beta-hydroxybutyrate because your body can use it as it is readily available in your bloodstream. This is also the one found in exogenous ketone supplements.

Ketone Esters

When Ketones are in its raw form and not bound to any compound, they are called Ketone Esters. Ketone Esters are more potent in elevating blood ketone levels because the body doesn’t have to separate the BHB (beta-hydroxybutyrate) from another compound. Ketone esters, however, tastes horrible and due to its potency can also lead to gastric irritation.

Ketone Salts

In this case, the ketone BHB (beta-hydroxybutyrate) is generally bound to compounds like sodium, calcium, magnesium or potassium. Ketone salts may not be as potent as Ketone Esters, but it tastes excellent (especially Keto Halo’s Mango flavour) with much lower levels of gastric stress.  Ketone salts are the way to go when supplementing with BHB.


There’s also MCT (medium-chain triglyceride) oil to help boost ketones. But, it is worth noting that BHB (salts or esters) can almost immediately be available for energy, whereas MCTs first needs to be broken down. During this metabolism of MCTs, ketone bodies are the byproduct produced by MCT metabolism. Unfortunately, MCTs are not effective in significantly elevating the actual blood levels of ketones. Also keep in mind that MCT oil is high in calories, making it not the best solution for someone wanting to keep their calories low to burn fat.

Why Use Exogenous Ketones

Now that we have set the scene; why do you want to take extra ketones when you are already on a keto diet?

To start with, it is extremely difficult, and not everyone’s cup of tea to follow a rigorous Keto diet, resulting in the higher levels of ketone bodies you actually need to enjoy the full benefits. A full Ketogenic diet can often lead to low energy levels, but supplementing with BHB is a sure way to get the benefits of high levels of Ketones that your diet may not provide for you. 

Athletes in certain sports often need some carbohydrates for peak performance, but this now means that they too lose out on the full benefits from ketosis, because they will never be in deep ketosis.  Also, supplementing with additional ketones will help them to maintain peak levels of performance during longer workouts where glycogen stores become depleted. 

Many of us following a keto diet often times step over the line and eat certain carby foods that kick you out of ketosis. Exogenous ketones can now get you back on track and help you back into ketosis almost immediately… or you can keto away fro 2-3 days before you back into significant ketosis. 

To Burn More Fat

Many Keto followers start Keto for this reason; to lose weight. 

It is important to note that BHB is not a fat burner and doesn’t just make your fat disappear (neither does any other “fat burner” supplements – sorry if I just burst your bubble…).  Supplementing with BHB, however, will get you into ketosis quickly, and that is where the fat burning magic happens. 

How does taking BHB help me into ketosis quicker? Great question and often a concept very misunderstood in the market. 

Let’s dummify it; taking BHB actually tricks the body… If you take extra ketones through a BHB supplement, it signals your body that it is now time to use ketones for energy. Why? Because the body (especially your brain) actually prefers ketones over glucose.  When your body worked through all ketones that you supplemented with, your body will start looking to other places in your body for more of the good stuff… it then turns to fat. In essence, more ketones lead to more ketosis, leads to burning more fat. 


Simply take a scoop of Keto Halo BHB to transition into ketosis quicker and ultimately increase the body’s ability to burn ketones (and by default fat, as ketones are derived when fat is metabolised).

Get Back Into Ketosis Faster

I wish I can say we all are super disciplined to always follow a rigorous keto regime without ever faltering. Truth be told, most of us regular peeps, fall off the bandwagon more often than we would like to admit. We also know, and always regret that it takes a while for us to get back on track and into a state of decent ketosis. BHB can help us out by getting us back into ketosis without a sweat. 

Supplement with BHB  after a carbohydrate-rich meal. This will signal your body that you prefer to use ketones instead of the consumed carbs for energy. So, rather than punishing yourself with a rigorous keto regime for a few days, just take a scoop of exogenous ketones and get back into ketosis quicker. It will also help with not going through the dreaded

“keto flu” phase 

Skip “Keto Flu”

The transitions from using carbohydrates to ketones often come with some nasty side effects like a lack of energy, a feeling of being bloated, headaches, and feeling irritable. It is because your body is not yet adept at producing ketones for energy from your fat stores. Read some more on Keto Flu here. Exogenous ketones to the rescue.  By using BHB you can skip these unwanted side-effects by simply giving your body the ketones it needs for energy while it figures out how to create them by itself. 

In this case, you can use 2 scoops and sip it throughout the day while in this transitioning phase.

Improved Endurance 

During physical exertion, the body uses different energy systems, each requiring different types of fuel. 

Athletes with higher power or explosive demands like sprints or weight lifting will derive their energy more from stored glycogen. Keep in mind that this stored glycogen is limited to the body’s ability to store it.

At some point during the event, all the glycogen gets used. The body will then start making more or start metabolising fat for energy; both these processes being very dependent on using oxygen. By supplementing with Exogenous Ketones, the ketones now become instantly available for energy, and with a much lower need for oxygen. 

This is especially applicable and beneficial to endurance sports. The universal limitation for all athletes is the available amount of oxygen during any event, but the athletes that supplement with BHB will require less oxidation for the same levels of energy.  

Take a scoop Keto Halo BHB before workouts that will last longer than 45 minutes, then another 1/2 scoop every 90 minutes after that.  This is the secret weapon for marathons, triathlons, and ultra-endurance events. 

Improved  Mental Performance

Your brain is protected by the blood-brain barrier that ensures that only selected elements get through to the brain. Your brain needs to be adequately fueled given that it uses around 25% of the total amount of energy your body needs.  The problem with this is that glucose struggles to cross the blood-brain barrier. When you eat carbs you get “ups and downs” in energy. This “up” in energy is supposed to feed the brain with energy but struggles, and when the “down” in energy come due to a drop in insulin, it leads to mental fog.  That foggy feeling you feel after eating a carb-dense meal is due to this dip in energy and the desperate attempt of various metabolic processes to move that glucose through the rest of the body. 

Ever felt mentally foggy after you ate a super dense carb meal? That is the dip in energy and a ton of metabolic processes trying to shuttle glucose around your body. We all live busy lives and have no time for our brains to be foggy, struggles to function optimally. Luckily ketones are small enough to cross the blood-brain barrier leaving you with a constant supply of energy to the brain and almost not processing to get it.  If you’re not always in a state of ketosis or even when you in a mild to low state of ketosis, you might not have the optimal supply of ketones to the brain. Exogenous ketones can now be your on-demand jet fuel to put your mind in a superstate of focus and alertness.

Take 1 scoop of Keto Halo BHB on an empty stomach to get the ketones across the blood-brain quicker. 

Many high performers, executives and CEO’s use exogenous ketones for peak mental performance and many other benefits. 

Tim  Ferris explains in his book, Tool Of Titans, and on his podcast with Dr. Dominic “Dom” D’Agostino, how he supplements with Exogenous Ketones to hack his body to greater performance 

Joe Rogan has been an advocate of the ketogenic diet and exogenous ketones for a few years.  If you’re currently on a ketogenic diet, considering going keto or just wondering what keto is all about, this Youtube episode with Joe Rogan and D’Agostino is definitely worth listening to as D’Agostino goes in-depth on the science and research behind the ketogenic diet.

Check out my latest posts and recipes


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As soon as the temperatures start dropping, clients start asking for casserole recipes in their meal plans. Here is a roundup of my top Keto go-to Casserole recipes.

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This Keto Macadamia Fudge is absolutely divine! Very easy to make and perfectly okay to have if you are feeling like having something sweet without the guilt.

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Keto Carrot Cake1


Keto Carrot Cake? Yes! The moment one says carrot cake, people will say “but that’s not keto”. Even though carrots are higher in carbohydrates, this Keto Carrot Cake only contains one cup of grated carrots, and a single serving comes to less than 6 grams of carbs.

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Keto Granola


I like to add protein powder to my granola recipes. It’s not only a great way to add different flavours to the granola, but it adds a little protein to!

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This Grilled Eggplant and Mushroom Salad is a warm salad. It does take a little time to prepare, but it is worth every minute and effort. I have adapted it from the regular Eggplant and Mushroom Salads you would typically get and added some mascarpone cheese to make it creamy. Pure deliciousness!

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Healthy spinach and eggs scramble makes for a yummy keto breakfast. Although breakfast is usually done in a hurry, cooking the eggs slowly and the added parmesan cheese make for delicious cheesy egg scramble.

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