It can take anywhere from 2 to 6 months to fully adopt to keto adaptation. This varies by individual based on factors like insulin sensitivity, nutrition cycling, and the strictness of the low-carb diet. Being consistent with your fat intake and reducing carbs over time can accelerate this process.
Keto flu symptoms include headaches, fatigue, irritability, nausea, dizziness, and muscle cramps. These symptoms occur as the body adapts to burning fat instead of carbohydrates. Managing them involves staying hydrated, replenishing electrolytes (especially sodium, potassium, and magnesium), and ensuring adequate fat intake to support energy levels.
Insulin resistance makes it harder for the body to enter ketosis because the body’s cells have a reduced ability to respond to insulin, which prevents efficient fat burning. Reducing carbs and increasing fat intake can help, but it may take longer for those with insulin resistance to become keto-adapted and start burning fat effectively.
Transitioning into ketosis involves significantly reducing carbohydrate intake (typically to below 50g per day), increasing healthy fat consumption, and moderating protein intake. This shifts the body from burning glucose to burning fat for fuel, a process that can take several days to weeks depending on individual metabolism.
Ketosis is a metabolic state where the body burns fat for fuel instead of carbohydrates. When your carb intake is low, the liver produces ketones, which are used as an alternative energy source. This helps the body burn stored fat, making ketosis effective for weight loss.
Here are my 12 favorite supplements and why
1. Cod Liver Oil – fatty acid metabolizer, cognitive function, supports muscle density and sleep.
2. Vitamin E Tocotrienols to support arterial health.
3. Ox Bile Salts – produced in the liver to store and breakdown dietary fats, which ensures you don’t experience gall stones
4. Choline Inositol – may reverse NAFLD and boosts cognitive function
5. Apple Cider Vinegar – regulates gut flora and suppresses appetite during IF
6. Magnesium Glycinate – important trace mineral that supports sleep and muscle cramps
7. Probiotic Digestive Enzyme – to support metabolism
8. Berberine – lowers blood glucose and supports microbiome against IBD, Inflammatory Bowel Disease’s.
9. Cinnamon – lowers blood glucose fast, keeping you in Ketosis longer.
10. Potassium – important trace mineral which works as a spark plug to the human biology.
11. Vitamin D – is a hormone which supports immune health, reproductive health and cardiovascular health.
12. Vitamin B Complex – is full of antioxidants and supports cell health, growth of red blood cells, energy levels, healthy brain function, good digestion and proper nerve function
13. Curcumin – is the anti-inflammatory ingredient in Turmeric, which can support cognitive declination diseases such as Alzheimer’s, Dementia, Schizophrenia, Autism, ADD/ADHD, insulin resistance, and joint pain.
14. Cayenne Pepper – to regulate gut acidity levels and alleviate acid reflux
15. Methylene Blue - to enhance oxidation, by reversing oxidative stress.
Check with your doctor before taking this advice. This is not intended to replace medical advice. Take 400 mgs of Potassium and 4 ounces of lemon and or lime juice in the morning for 5 days in a row
Check with your doctor before taking this advice. This is not intended to replace medical advice. Take 400 mgs of Potassium and 4 ounces of lemon and or lime juice in the morning for 5 days in a row
Check with your doctor before taking this advice. This is not intended to replace medical advice. Utilize Cod Liver Oil and purified Bile Salts
Experiencing plateaus is more common than you think, and that’s ok. There’s a number of reasons that could be the problem. You can try a different number of methods that may help you out – ranging from cutting certain foods out of your diet to changing your eating patterns through intermittent fasting or fat fasting, detoxing, low glycemic carb cycling, carb loading days and even fat loading days. Here's a list of common suggestions advised to people that are not losing weight.
1. Cut out dairy
2. Up your fat intake (Common mistake is not getting enough dietary fats)
3. Decrease carb intake
4. Stop eating Nuts
5. Stop eating gluten (Healthy Keto)
6. Cut out hidden Artificial Sweeteners such as Sucralose and Maltodextrin
7. Look for hidden Carbs in Condiments
8. Eliminate ALL processed foods
1. Take a Magnesium supplement
2. Drink extra water
3. Eat One Tbsp of Coconut Oil
4. Stop eating nuts if you are
5. Eat higher fibrous veggies (See Understanding Pre & Pro, Fiber & Potass)
6. Eat 1 Tbsp of Chia Seeds or Flax Seeds
2 different answers for 2 styles of exercising. If you’re someone that does a lot of cardio – running, biking, marathons, or the like, then you don’t need to worry. Studies have shown that aerobic training (endurance training) isn’t affected by low carbohydrate diets. If you’re lifting weights, it’s a different story, based on your goal. Carbohydrates do have the ability to help with your performance and also help with the recovery of your muscles. Which manifests in faster gains, and better strength performance in your training sessions.
While it’s common for people transitioning to keto to experience some energy dips or blood sugar drops, those who are keto-adapted often find that they don’t experience significant drops in energy or blood sugar levels during fasting periods. Since the body is accustomed to using fat and ketones for fuel, low blood sugar is usually not an issue. If you’re new to fasting or keto, ensure you're hydrating well and replenishing electrolytes to avoid energy crashes.
Yes, intermittent fasting can help break through a weight loss plateau on keto by further lowering insulin levels, increasing fat oxidation, and improving overall metabolic flexibility. By fasting, your body may tap into fat stores more effectively, and fasting periods give the body time to focus on autophagy and cellular repair, which can aid weight loss progress.
Most people start seeing benefits from combining intermittent fasting with the keto diet after about 2-4 weeks. Your body will need time to adjust to both fasting and the metabolic shift of ketosis. For best results, aim for at least 16 hours of fasting per day (16/8 method) or longer, depending on how your body responds. Remember to listen to your body and ease into longer fasting windows gradually.
Intermittent fasting combined with the keto diet typically does not lead to muscle loss. When you’re in ketosis, the body burns fat for fuel rather than muscle. Additionally, fasting supports the production of human growth hormone (HGH), which protects muscle mass and encourages fat loss. However, it's important to maintain adequate protein intake during your eating windows to support muscle health and recovery.
Yes, you can drink black coffee, green tea, or herbal teas during your fasting window while on a keto diet. These drinks help suppress hunger and do not break your fast as long as you avoid adding sugar or milk. In fact, coffee contains caffeine, which can enhance fat oxidation, supporting your fasting goals. Adding MCT oil or butter in your coffee is common in the keto community, but it should be done during eating windows as it contains calories.
Intermittent fasting can often lead to hunger during the fasting window. However, the keto diet helps curb hunger by stabilizing blood sugar levels and increasing the production of ketones, which suppress appetite. Since fat is used as a fuel source, there is less fluctuation in energy levels and fewer hunger pangs, making it easier to fast for longer periods.
Intermittent fasting can often lead to hunger during the fasting window. However, the keto diet helps curb hunger by stabilizing blood sugar levels and increasing the production of ketones, which suppress appetite. Since fat is used as a fuel source, there is less fluctuation in energy levels and fewer hunger pangs, making it easier to fast for longer periods.
Combining keto and intermittent fasting can maximize the benefits of both. It accelerates the transition into ketosis, enhances fat loss, improves insulin sensitivity, and supports mental clarity. Reduced hunger and increased fat-burning are common outcomes, and it can also help with inflammation reduction and cellular repair through autophagy.
Yes, intermittent fasting is generally safe on a keto diet for most people, especially since the body becomes adapted to burning fat for fuel. In fact, combining the two can enhance weight loss, improve insulin sensitivity, and support overall metabolic health. However, if you are new to fasting or keto, it’s important to ease into both to avoid hormonal imbalances or energy dips.
The keto diet naturally complements intermittent fasting because it helps the body enter ketosis, where fat becomes the primary fuel source. When you fast and are in ketosis, the body relies more efficiently on fat stores for energy, which reduces hunger and makes fasting easier. Additionally, the low-carb nature of the keto diet keeps insulin levels low, which aids fat-burning during fasting periods.
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. The most common method is the 16/8 approach, where you fast for 16 hours and eat during an 8-hour window. This approach helps regulate insulin levels, supports fat loss, and promotes cellular repair. During fasting, the body switches from using glucose for energy to burning stored fat, which can be enhanced by the keto diet.
Cheat meals can disrupt ketosis and kick you out of the fat-burning state. However, if you occasionally consume higher-carb foods, you may need to re-enter ketosis by restricting carbs again for several days. Consistency is key for achieving and maintaining ketosis.
Low energy or fatigue can occur during the initial phase of the keto diet as your body adapts to burning fat for fuel. This is often referred to as keto flu. Ensuring adequate hydration, electrolyte replenishment, and sufficient fat intake can help combat these symptoms.
Apple cider vinegar can help balance blood sugar levels, support digestion, and reduce acid reflux. It may also help in fat metabolism and support the liver in the ketone production process. Incorporating a small amount of apple cider vinegar (diluted in water) before meals may support your keto journey.
Constipation can occur on a keto diet due to lower fiber intake from low-carb vegetables. To avoid this, ensure you’re eating plenty of fibrous vegetables, drinking enough water, and incorporating sources of soluble fiber, such as chia seeds or flaxseeds.
During the initial transition into ketosis, you may experience hunger as your body adjusts to a new energy source. This is normal and should subside as your body becomes keto-adapted. Increased fat intake and electrolyte replenishment can help manage cravings.
High levels of cortisol, the stress hormone, can interfere with ketosis by promoting glucose production (gluconeogenesis) and inhibiting fat burning. Chronic stress can hinder your ability to achieve or maintain ketosis. Managing stress through relaxation techniques, exercise, and sleep is essential for supporting a healthy metabolic state.
Bloating and gas can occur as your digestive system adjusts to higher fat intake. These symptoms can often be managed by increasing fiber intake through low-carb vegetables, slowly increasing fat consumption, and staying hydrated. If gas persists, consider reviewing food sensitivities such as dairy or artificial sweeteners.
Bile salts are essential for the digestion and absorption of fats. For individuals who have had their gallbladder removed, supplementing with bile salts can help prevent digestive discomfort and improve fat absorption, making it easier to transition to a keto diet.
For individuals who have had their gallbladder removed, the body still processes fat, but without a gallbladder, bile may not be released in the same manner. Bile salts can be supplemented to help with fat digestion. A moderate-fat approach may be beneficial, and you may need to adjust your fat intake gradually.
If your body isn't efficiently metabolizing fat, it may be due to digestive enzyme deficiencies or issues like gallbladder removal. If you have had your gallbladder removed, supplementing with bile salts may help aid fat digestion. Gradually increasing your fat intake and drinking plenty of water can also help.
Heartburn or acid reflux can occur due to changes in diet. To help manage these symptoms, focus on eating smaller meals, avoiding acidic foods, and incorporating alkaline foods like green leafy vegetables. Drinking ginger tea or adding cayenne pepper (in moderation) can also help to neutralize acid and support digestion.
MCT oil (Medium-Chain Triglycerides) is a type of fat that the body can convert into ketones quickly, providing an instant energy source. It supports ketosis, enhances mental clarity, and can help with appetite control. MCT oil is a great addition to a keto diet, especially for those needing an energy boost or a way to increase fat intake.
Some individuals with digestive disorders like Irritable Bowel Syndrome (IBS), Crohn’s disease, or Ulcerative Colitis find that a keto diet reduces symptoms. The high-fat, low-carb nature of the diet may help to reduce inflammation and stabilize blood sugar levels, which in turn could help improve digestion. However, it’s important to consult with a healthcare provider before making major dietary changes, especially for those with chronic conditions.
If you're not getting into ketosis, consider reducing your carb intake even further, increasing your fat intake, and ensuring that your protein intake is moderate. Other factors such as stress, lack of sleep, or high insulin resistance can also delay ketosis, so it's important to address those as well.
The best way to determine if you're in ketosis is to test your ketone levels using a breathalyzer, blood test, or urine strips. Symptoms like increased energy, reduced appetite, and ketone breath (a fruity smell) are also indicators that your body is in ketosis.
Diarrhea can occur in some individuals as the digestive system adjusts to increased fat intake. To manage this, ensure you're consuming enough fiber from low-carb vegetables, and gradually increase fat consumption to allow your digestive system to adapt. Also, avoid too much dairy, which may contribute to digestive upset in some people.
The best sources of healthy fats on a keto diet include avocados, olive oil, coconut oil, butter, fatty fish (like salmon), nuts, and seeds. These fats provide essential fatty acids that support the body's energy needs and overall health.
The best sources of healthy fats on a keto diet include avocados, olive oil, coconut oil, butter, fatty fish (like salmon), nuts, and seeds. These fats provide essential fatty acids that support the body's energy needs and overall health.
Contrary to popular belief, a high-fat diet, especially one rich in healthy fats like avocado, olive oil, and nuts, does not raise cholesterol levels in most people. Instead, it can improve HDL (good) cholesterol, reduce triglycerides, and may even support better heart health in the long term. Always monitor your own lipid levels through blood tests for a personalized approach.
While fat is the primary fuel source on a keto diet, it’s important to maintain a balanced intake that aligns with your body’s energy needs. Overeating fat can lead to weight gain if you consume more calories than your body burns, even on a keto diet.
Hydration is critical on a keto diet because the body expels more water when carb intake is reduced. It is important to drink plenty of water throughout the day and replenish lost electrolytes to prevent dehydration, which can lead to headaches, fatigue, and muscle cramps.
Digestive discomfort and gas may occur as your gut adjusts to increased fat intake. To manage this, consider eating smaller, more frequent meals, drinking plenty of water, and including fiber-rich, low-carb vegetables. Also, focus on slowly increasing fat intake to give your digestive system time to adjust.
When transitioning to ketosis, the body starts breaking down fat for fuel, which can result in the incomplete digestion of fat. This can lead to stool that is lighter and may float or have a greasy appearance. This is normal during the initial phase as the body adjusts to burning fat for energy.
Yes, ketosis can help improve insulin sensitivity by reducing the body’s need for insulin. Since ketosis reduces blood sugar and insulin levels, it allows the cells to become more responsive to insulin, potentially helping to reverse insulin resistance over time.
Electrolytes, such as sodium, potassium, and magnesium, are essential during ketosis because the body excretes more water and minerals when carbohydrate intake is low. Supplementing with electrolytes helps prevent symptoms like cramps, dizziness, and fatigue, ensuring proper hydration and energy levels.
Avoid high-carb foods such as bread, pasta, rice, sugary snacks, fruits (except berries in moderation), and starchy vegetables. These can prevent the body from entering ketosis or hinder the progress once ketosis is achieved.
Hot flashes are a common symptom during perimenopause and menopause, primarily caused by hormonal fluctuations, particularly the decline in estrogen levels. Here’s how to manage them:
Diet and Food:
Anti-inflammatory foods: Include omega-3-rich foods (like salmon, walnuts, and flaxseeds), leafy greens, and berries to help reduce inflammation and balance hormones.
Phytoestrogens: These are plant compounds that can mimic estrogen in the body. Foods rich in phytoestrogens include soy products, flaxseeds, and lentils.
Avoid triggers: Certain foods and drinks can trigger hot flashes, including spicy foods, caffeine, and alcohol. Reducing or eliminating these can help minimize episodes.
Hydrate well: Drinking plenty of water throughout the day can help maintain body temperature regulation.
Sleep:
Hot flashes often disrupt sleep, particularly at night, causing night sweats and leading to poor rest. To improve sleep:
Maintain a cool environment in your bedroom, use light bedding, and consider wearing breathable clothing.
Magnesium-rich foods (like leafy greens and almonds) and herbal teas (like chamomile) can help with relaxation and better sleep quality.
Cortisol Levels:
Hot flashes and night sweats can trigger an increase in cortisol, the body’s primary stress hormone, due to the discomfort and sleep disturbances they cause. Elevated cortisol can further exacerbate stress, disrupt metabolic function, and contribute to feelings of anxiety or fatigue.
To manage cortisol, focus on stress-reducing practices such as deep breathing, meditation, and yoga. Consuming adaptogenic herbs like ashwagandha or holy basil can also help lower cortisol levels and balance stress response.
Optimizing sleep and managing stress are essential during perimenopause and menopause. Consider the following strategies:
Sleep hygiene: Establish a consistent sleep schedule, keep the bedroom cool and dark, and avoid screen time before bed to promote better sleep.
Stress management: Incorporate relaxation practices like meditation, yoga, and deep breathing to manage the increased stress from hormonal fluctuations.
Magnesium supplementation: Magnesium can improve sleep quality and help reduce feelings of anxiety, which can be common during menopause.
If you are insulin resistant, following these recommendations can still be beneficial, but it's essential to first focus on improving insulin sensitivity. Without addressing insulin resistance, hormonal imbalances may worsen.
To begin, prioritize a low-carb, high-fat diet, and practice intermittent fasting to help your body better process glucose. Incorporating more exercise—especially strength training and HIIT—is also crucial. Working with a healthcare provider to improve insulin sensitivity is key to supporting long-term hormonal health.
The moon cycle (around 28 days) is often likened to the menstrual cycle, and syncing your lifestyle with the moon’s phases may support hormonal balance.
New Moon (aligned with menstruation): A time to rest, fast, and reset the body.
Full Moon (aligned with ovulation): A period of high energy, ideal for strength training and including carb-rich foods for energy.
Waning Moon (aligned with the luteal phase): A time to focus on ketosis and moderate exercise.
Dark Moon (aligned with the nurture phase): A time to nourish and engage in low-impact exercise like yoga or walking to help manage stress.
As women transition through perimenopause and menopause, hormonal changes impact how the body responds to exercise. The following types of exercise are most beneficial during this time:
Strength training: Important for building and maintaining muscle mass, improving bone density, and boosting metabolism, all of which are crucial as estrogen levels decline.
HIIT (High-Intensity Interval Training): Effective for improving metabolic flexibility, burning fat, and enhancing cardiovascular health, but it may need to be modified based on individual symptoms and energy levels.
Low-impact exercises: Yoga, walking, and tai chi are great for reducing stress, improving flexibility, and supporting overall mental and physical health.
Cravings and hunger are common during the Luteal Phase (Days 16–20) of your cycle and during menopause due to hormonal fluctuations. To manage these cravings:
Return to ketosis: This helps stabilize blood sugar and reduce cravings by encouraging the body to burn fat for fuel.
Increase protein and healthy fats: These macronutrients keep you fuller for longer and help balance blood sugar levels.
Stay hydrated: Sometimes, cravings are a sign of dehydration, so ensure you drink plenty of water throughout the day.
Practice mindful eating: Focus on whole, nutrient-dense foods to curb cravings and provide the body with the nutrients it needs to thrive.
Yes, women in menopause can still benefit from fasting. Fasting helps improve insulin sensitivity, reduce inflammation, and enhance metabolic flexibility. It also supports weight loss and helps manage the metabolic challenges that arise with hormonal changes during menopause.
However, fasting protocols should be tailored to individual needs and energy levels. Some women may find that shorter fasting windows or less frequent fasting days are more appropriate for their body’s signals. It’s important to listen to your body and adjust fasting patterns to avoid overstress and to ensure it complements overall health.
Yes, a ketogenic diet can be highly beneficial for women during perimenopause and menopause. When the body enters a state of ketosis, it burns fat for fuel instead of glucose, which helps balance blood sugar levels, reduce cravings, and improve energy. It also supports metabolic health and can alleviate symptoms like hot flashes and night sweats.
However, it’s important to adjust the ketogenic diet based on individual needs and symptoms. Some women may benefit from cycling in and out of ketosis or adding more nutrient-dense carbs during certain phases of their cycle to support hormone production.
Insulin resistance disrupts hormone balance by causing elevated blood sugar levels, which can negatively impact the production of key hormones like estrogen, progesterone, and testosterone. This often leads to symptoms such as weight gain, mood swings, fatigue, and irregular cycles.
To address insulin resistance, focus on improving metabolic flexibility through a low-carb, high-fat diet, intermittent fasting, and exercise that helps improve insulin sensitivity, such as strength training and HIIT. Additionally, improving gut health with prebiotics and probiotics can support hormone production and overall metabolic function.
Yes, intermittent fasting (IF) can be a powerful tool for balancing hormones, particularly for women in perimenopause and menopause. It helps improve insulin sensitivity, which is essential for managing weight, reducing hot flashes, and stabilizing blood sugar levels. IF also promotes metabolic flexibility, enabling the body to burn both fat and carbohydrates more efficiently.
However, it’s essential to adjust fasting schedules according to individual needs, energy levels, and symptoms. Women in perimenopause or menopause may need to experiment with shorter fasting windows or incorporate nutrient-dense foods to better support hormonal health.
Syncing your diet and exercise with your menstrual cycle can optimize hormonal health and well-being.
Menstrual Phase (Days 1–10): During this phase, the body is more efficient at burning fat, so it's ideal to focus on a low-carb, high-fat diet and try intermittent fasting or HIIT (High-Intensity Interval Training).
Ovulation Phase (Days 11–15): With rising estrogen levels, energy and strength peak. It’s a good time for strength training and including nutrient-dense carbs like sweet potatoes, quinoa, and berries in your diet.
Luteal Phase (Days 16–20): As estrogen and progesterone decline, returning to a low-carb or ketogenic diet can help stabilize blood sugar and reduce cravings. Moderate-intensity exercise like walking or yoga works well.
Nurture Phase (Days 21–28): This is the phase to focus on balancing progesterone with nutrient-dense carbs and engaging in low-impact exercises like yoga or walking to manage stress and improve sleep.
We offer ongoing coaching, personalized feedback, and a clear roadmap for your health journey. Our team is dedicated to guiding you every step of the way, providing the support and resources you need to achieve lasting success and build a thriving health model.
Intermittent Fasting can offer significant benefits, but it may not be suitable for everyone. We provide personalized coaching to ensure that fasting is integrated safely and effectively into your routine, based on your unique health needs and lifestyle.
While we emphasize healthy, sustainable eating habits, we believe in a balanced approach. Our goal is to help you build a personalized nutrition plan that fits your lifestyle and goals—no extreme restrictions or quick fixes involved.
Our program combines Nutrition Therapy, Intermittent Fasting, and Mindset & Movement coaching to reset your metabolism and teach your body how to efficiently switch between burning fats and carbs for energy. This flexibility helps you maintain consistent energy levels and overall health, without being dependent on sugar-based energy.
At Total Metabolic Solutions, we take a holistic, science-backed approach to health, focusing on addressing the root causes of metabolic dysfunction. Unlike quick-fix diets, we offer sustainable, personalized solutions that guide you toward long-term health, energy, and vitality.
Total Metabolic Solutions is a team of experienced certified nutrition specialists, and wellness coaches who are passionate about helping individuals transform their lives through improved metabolic health.
