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Live Stream recording from Sep 15, 2020 – Special guest: Amy Berger

This entry is part 33 of 33 in the series Live Streams

Every week we do a live broadcast where we answer questions, talk about fun stuff, and more! You can find the stream on YouTube or Facebook.

This week we have a special guest: Amy Berger from Tuit Nutrition. We first met Amy on the Low Carb Cruise in 2018, since then we’ve hung out with her at various conferences. Amy has a very practical, no-nonsense, easily understood, and non-dogmatic approach to nutrition and health: “Keto without the crazy”. Amy is a U.S. Air Force veteran and Certified Nutrition Specialist who specializes in using low-carbohydrate and ketogenic nutrition to help people reclaim their vitality through eating delicious foods, and showing them that getting and staying well doesn’t require starvation, deprivation, or living at the gym. Her motto is, “Real people need real food!” She blogs at , where she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more. She is the author of The Alzheimer’s Antidote: Using a Low-Carb, High-Fat Diet to Fight Alzheimer’s Disease, Memory Loss, and Cognitive Decline.

Recently, Amy also started blogging for us at Keto Chow, you can see her posts on our “Keto Basics” series:

Join Chris and Miriam every Tuesday night at 7:30pm Mountain (9:30 E, 8:30 C, 6:30 P) on our live stream broadcast! We’ll be answering questions, talking about upcoming news, events, giveaways, and more!

By |2020-09-16T11:44:10-06:00September 16th, 2020|Categories: Keto Chow, Site or Store Stuff|Tags: , , , , |0 Comments

How Keto Affects the Brain

This entry is part 3 of 4 in the series Keto Basics

Apart from the well-documented benefits ketogenic diets provide—like weight loss1, lower blood sugar and blood pressure2, and improved cardiovascular risk factors3—people commonly report sharper thinking. Brain fog disappears, and it’s smooth sailing for cognitive function. Is this—no pun intended—all in people’s heads, or is keto genuinely good for the brain?

Your Brain on Glucose & Insulin

There isn’t much published scientific research specifically studying the effects of ketogenic diets on brain function in healthy humans outside the epilepsy world, so we can’t say for certain that keto is “good” for the brain. However, we do have a pretty good idea of what’s not good for the brain: chronically high blood sugar and insulin.

Type 2 diabetes and high blood pressure—two conditions rooted in high blood sugar and/or insulin—are among the risk factors for Alzheimer’s disease (AD). In fact, researchers now regularly call AD “type 3 diabetes,” and you might also come across the term “brain insulin resistance.”4,5 The links between metabolic syndrome (driven by chronically elevated insulin) and cognitive impairment are so strong that researchers also use the phrase “metabolic-cognitive syndrome.”6

The reason AD is called “type 3 diabetes” is that the primary problem in the brain of someone with AD is that neurons in affected regions of the brain are no longer metabolizing glucose properly—that is, they cannot convert glucose into energy, so they’re basically starving for fuel. Calling AD “a brain form of diabetes”4 is helpful because it immediately makes a connection to problems with glucose, but it misses what might be an even more important factor in this energy shortage in the brain: chronically high insulin.

Millions of people have normal blood glucose (a.k.a. blood sugar) levels, but very high insulin, and having chronically high insulin—even when blood sugar is normal—is a major risk factor for AD. This is independent of family history or genetics: if you have high insulin most of the time, you have an increased risk for developing AD. According to one study, compared to people with normal insulin levels, those who had high insulin but who were not diabetic had double the risk of developing AD.7

What about when your blood sugar is just a little bit higher than normal? What if it’s slightly elevated but not so high that you’ve been diagnosed with diabetes? Here we also see some frightening data. One paper said it pretty clearly: “… even in the absence of manifest type 2 diabetes mellitus or impaired glucose tolerance, chronically higher blood glucose levels exert a negative influence on cognition, possibly mediated by structural changes in learning-relevant brain areas.”8 In plain English: people with higher blood glucose had worse cognition than people with lower glucose, and this was probably due to changes in the physical structure of the brain. This echoed earlier research which had similar findings—elevated average blood glucose may be a risk for dementia even at levels lower than the diabetic range.9

Alzheimer’s is only the most severe manifestation of the adverse effects of chronically high blood sugar and insulin on the brain. What about when things are in a much milder state? Could this be what we casually call brain fog? When your blood sugar fluctuates wildly throughout the day, it’ll reach some big highs and drop to some precipitous lows. Nervousness, anxiety, confusion, and difficulty speaking are some of the brain-related effects of acute hypoglycemia (low blood sugar).10

So if chronically high blood sugar has a negative influence on cognition11, then it’s possible that keeping blood sugar within a healthy range could have a protective influence. We can’t say this for certain, but it’s a pretty safe bet that you’re better off having normal levels of blood sugar and insulin compared to chronically high levels of either.

Fueling the Brain

Well-meaning friends and family who tried to steer you away from keto may have peppered you with arguments about the brain “needing carbs,” or perhaps a medical or nutrition professional even warned you that your brain would starve on a low-carb diet because the brain needs 120 grams of glucose every day. Let’s set the record straight on this.

It’s true that your brain needs glucose. There’s no denying that. But a need for glucose doesn’t equate to a need for lots of sweet and starchy carbohydrates in your diet—or any carbs, for that matter. The human body is the ultimate reuse and recycle machine. It’s great at converting things into other things—moving and changing things here and there like some kind of wondrous biochemical Jenga game or Rubik’s cube. (Remember those?!) One of the things your body is great at making out of many different raw materials is glucose. You can make glucose from amino acids (from protein), glycerol (from fats), and from a few other starting points—no bagels, pasta, bread, rice, or cookies required!

One thing is clear: the brain is an energy hog. Sources differ, but as a general ballpark, your brain represents only about 2% of your body weight, but it sucks up nearly 20% of your body’s energy.12 But does all this energy have to come from glucose, or can the brain use some other fuel instead?

According to researchers, the brain metabolizes about 120 grams of glucose per day “under conditions of normal glucose availability.”12 But what about under other conditions? What about in someone eating a very low-carb or ketogenic diet?

Well, as I mentioned, your body can make all the glucose it needs in-house. If your brain absolutely required a certain amount of glucose every day and your body couldn’t supply it, no one would ever survive more than a day or two of fasting. So either your body has no problem generating 120 grams of glucose in the total absence of dietary carbohydrate, or maybe your brain doesn’t need quite that much glucose if it’s being fueled by something else.

In addition to being great at recycling, your body—and brain—are like hybrid cars. They adapt to running on whatever fuel you give them. Most cells in your body can use glucose, fats, or ketones. Your brain can use glucose and just a small amount of fat, but it’s a champ at using ketones. Look at this breakdown of how much of your brain’s energy supply comes from ketones at different blood levels of beta-hydroxybutyrate (βOHB).

Blood ketone level
Proportion of Brain
Energy Supplied
0.3–0.5 mM3–5%
1.5 mM18%
5 mM60%
7 mM>60%

Data from reference 12.

Even people not on ketogenic diets could achieve a blood ketone level of 0.3–0.5 mM or higher if they do a hard workout and it’s been a few hours since their last meal. 1.5 mM is easily achievable when carbs are very low. The higher numbers in this table would likely only be seen in someone doing an extended fast, but levels in between—2.0–4.0 mM, for example—could provide a substantial amount of fuel for the brain and are not unheard of in people doing strict ketogenic diets.

Is it essential to be in ketosis, then? No. A few billion people all over the world who have a healthy cognitive function but who are not on ketogenic diets show us this implicitly. But based on the research we explored earlier, what probably is needed for healthy cognition throughout life is maintaining healthy blood sugar and insulin levels. Keto is certainly one way to do that, but everyone’s carb tolerance varies. Some people will have to stay ultra-low-carb most of the time; others can be more generous.

Exciting Research in Alzheimer’s and Traumatic Brain Injury

Getting back to the association between diabetes, metabolic syndrome (MetSyn), and cognitive impairment, some small-scale research suggests that ketogenic diets and other lifestyle interventions that help correct MetSyn may also improve cognitive function. Ketogenic diets combined with exercise, intermittent fasting, or brain training games were shown to reverse mild cognitive impairment (MCI, the precursor to Alzheimer’s) in three subjects, one with type 2 diabetes and two with MetSyn.13,14,15 The diabetes and MetSyn were also greatly improved, and while we can’t say for certain that those improvements caused the reversal of cognitive impairment, it’s a plausible hypothesis.

Most of the research looking at ketones as an alternative brain fuel to glucose in Alzheimer’s disease have used exogenous ketones or MCT oil rather than ketogenic diets. This is disappointing but understandable. It can be difficult even for young, healthy, able-bodied people to adhere to strict ketogenic diets. Now imagine someone with cognitive impairment, who might also have limited mobility and capacity to cook. Caregivers already face heavy burdens in looking after their loved ones; trying to force them to make dietary changes they’re opposed to only makes things harder. Plus, by using exogenous ketones or MCT oil without changing someone’s diet, researchers narrow down confounding issues that might cloud the results. If a subject’s cognition improves when their ketone levels are elevated from MCT oil or exogenous ketones, then it’s more likely that it’s a direct result of the ketones and not something else, like weight loss, better blood sugar control, less inflammation, or other things we know keto typically leads to.

Elevated ketones, by themselves, aren’t a slam dunk for radically improving Alzheimer’s or cognitive impairment. But let’s not dismiss even minor beneficial effects, especially considering that right now, there are no effective treatments for AD. Generally speaking, these studies show that at least some people have improved cognition when their ketone levels are elevated.16-19 In MCI, the brain energy deficit is specific to glucose, and “at least partially correcting this deficit with ketones results in cognitive improvements.”16

Ketogenic diets and exogenous ketones also show potential in improving recovery from traumatic brain injury (TBI). Almost all the research in this area has been done in animals, but it’s encouraging and holds promise for people affected by these devastating injuries. TBI and AD have a surprising amount of overlap, first and foremost, a reduced capacity of the brain to convert glucose into energy.20-22 TBI also results in increased free radicals, mitochondrial damage, an increased need for antioxidants, increased susceptibility to neuronal death, and other issues that ketones themselves or the collective effects of ketogenic diets can address.23

Using ketogenic diets or exogenous ketones as therapy in TBI is in its infancy, but one thing that has been well known for a while is that higher blood sugar is associated with worse outcomes in TBI patients. So why not adopt a nutritional strategy that keeps blood sugar in a healthy range and gives neurons an alternative fuel to glucose? Research in animals and humans suggests that a switch to a ketogenic state might help to protect damaged neurons.20,24

Spotlight on Vitamin B12 and Choline

Vitamin B12 is a crucial factor for anyone concerned about brain health and cognitive function. Outright B12 deficiency and milder subclinical insufficiency are common, particularly among older people who may be consuming fewer foods rich in B12, and whose digestive capacity may be waning, making them less able to absorb B12 from the foods they do consume. Inadequacy of this critical nutrient comes with a long list of signs and symptoms, including confusion, memory loss, dementia, dizziness, altered mental status, depression, apathy, paranoia, mania, delusions, psychosis, and hallucinations.25 So yes, it’s fair to say that suboptimal B12 status could have a major impact on the brain.

With this in mind, it’s possible that raising B12 levels is another way keto may be beneficial for the brain, entirely separate from its influence on blood glucose, insulin, and ketones. An omnivorous ketogenic diet that includes red meat, eggs, pork, seafood or shellfish, provides plenty of B12. People may have been eating these foods all along, even before keto, but when sugary and starchy carbs are off the menu, replaced by fats and proteins, it’s possible people get more B12 than they did before.

Consuming foods rich in B12 doesn’t guarantee your blood levels will increase or be maintained at healthy levels, though. As we mentioned in a previous article, eating certain foods doesn’t automatically mean you’ll digest them effectively and absorb the nutrients they contain. So if you know you have compromised digestive function, consider getting your B12 level checked (it’s a simple blood test), and take supplements if warranted. B12 is found only in foods from the animal kingdom, so lacto-ovo vegetarians can get B12 from eggs and dairy products, but strict vegans must supplement.

Choline is another nutrient critical for brain health and neurological function. It’s an essential part of all cell membranes, and is a precursor to acetylcholine, a neurotransmitter that affects “memory, mood, muscle control, and other brain and nervous system functions.”26 Patients with Alzheimer’s may have lower levels of acetylcholine compared to healthy people, and one class of drugs used to treat AD is designed to reduce the breakdown of this critical compound.27

Your body synthesizes choline, but only in small amounts—not enough to meet the full demands, so you need to get some from your diet. Some of the richest sources of choline are the foods commonly consumed on ketogenic diets: eggs, red meat, pork, seafood, plus nuts and seeds, broccoli, and Brussels sprouts. Plant foods contain choline, but animal foods are more concentrated sources. To the extent that increased dietary choline may be providing more raw material for acetylcholine, this might be another way low-carb or ketogenic diets may be beneficial for the brain.


Ketogenic diets are impressive for helping people lose weight, banish acid reflux28, reverse non-alcoholic fatty liver29, improve hormone balance in PCOS30,31, and for many other health issues. It stands to reason that this very low-carb way of eating would also be beneficial for the brain. So if you’re doing keto and you’ve noticed improved mental clarity and cognitive sharpness, it is in your head—and in the rest of your body, too.

Wondering how keto affects mental health? Stay tuned. We’ll cover that in a future article.


  1. Staverosky T. Ketogenic Weight Loss: The Lowering of Insulin Levels Is the Sleeping Giant in Patient Care. J Med Pract Manage. 2016;32(1):63-66.
  2. Westman EC, Tondt J, Maguire E, Yancy WS Jr. Implementing a low-carbohydrate, ketogenic diet to manage type 2 diabetes mellitus. Expert Rev Endocrinol Metab. 2018;13(5):263-272. doi:10.1080/17446651.2018.1523713.
  3. Bhanpuri NH, Hallberg SJ, Williams PT, et al. Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: an open label, non-randomized, controlled study. Cardiovasc Diabetol. 2018;17(1):56. doi:10.1186/s12933-018-0698-8.
  4. de la Monte SM. The Full Spectrum of Alzheimer’s Disease Is Rooted in Metabolic Derangements That Drive Type 3 Diabetes. Adv Exp Med Biol. 2019;1128:45-83. doi:10.1007/978-981-13-3540-2_4.
  5. Frazier HN, Ghoweri AO, Anderson KL, Lin RL, Porter NM, Thibault O. Broadening the definition of brain insulin resistance in aging and Alzheimer’s disease. Exp Neurol. 2019;313:79-87. doi:10.1016/j.expneurol.2018.12.007.
  6. Frisardi V, Solfrizzi V, Seripa D, et al. Metabolic-cognitive syndrome: a cross-talk between metabolic syndrome and Alzheimer’s disease. Ageing Res Rev. 2010;9(4):399-417. doi:10.1016/j.arr.2010.04.007.
  7. Luchsinger JA, Tang MX, Shea S, Mayeux R. Hyperinsulinemia and risk of Alzheimer disease. Neurology. 2004;63(7):1187-1192. doi:10.1212/01.wnl.0000140292.04932.87.
  8. Kerti L, Witte AV, Winkler A, Grittner U, Rujescu D, Flöel A. Higher glucose levels associated with lower memory and reduced hippocampal microstructure. Neurology. 2013;81(20):1746-1752. doi:10.1212/
  9. Crane PK, Walker R, Hubbard RA, et al. Glucose levels and risk of dementia. N Engl J Med. 2013;369(6):540-548. doi:10.1056/NEJMoa1215740.
  10. Mayo Clinic. Diabetic Coma. Accessed Aug 31, 2020 from
  11. Saedi E, Gheini MR, Faiz F, Arami MA. Diabetes mellitus and cognitive impairments. World J Diabetes. 2016;7(17):412-422. doi:10.4239/wjd.v7.i17.412.
  12. Hashim SA, VanItallie TB. Ketone body therapy: from the ketogenic diet to the oral administration of ketone ester. J Lipid Res. 2014;55(9):1818-1826. doi:10.1194/jlr.R046599.
  13. Stoykovich S, Gibas K. APOE ε4, the door to insulin-resistant dyslipidemia and brain fog? A case study. Alzheimers Dement (Amst). 2019;11:264-269. doi:10.1016/j.dadm.2019.01.009.
  14. Dahlgren K, Gibas KJ. Ketogenic diet, high intensity interval training (HIIT) and memory training in the treatment of mild cognitive impairment: A case study. Diabetes Metab Syndr. 2018;12(5):819-822. doi:10.1016/j.dsx.2018.04.031.
  15. Brown D, Gibas KJ. Metabolic syndrome marks early risk for cognitive decline with APOE4 gene variation: A case study. Diabetes Metab Syndr. 2018;12(5):823-827. doi:10.1016/j.dsx.2018.04.030.
  16. Croteau E et al. A cross-sectional comparison of brain glucose and ketone metabolism in cognitively healthy older adults, mild cognitive impairment and early Alzheimer’s disease. Exp Gerontol. 2018 Jul 1;107:18-26.
  17. Fortier M, Castellano CA, Croteau E et al. A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment. Alzheimers Dement. 2019 May;15(5):625-634.
  18. Cunnane SC, Courchesne-Loyer A, Vandenberghe C, et al. Can Ketones Help Rescue Brain Fuel Supply in Later Life? Implications for Cognitive Health during Aging and the Treatment of Alzheimer’s Disease. Front Mol Neurosci. 2016;9:53. doi:10.3389/fnmol.2016.00053.
  19. Cunnane SC, Courchesne-Loyer A, St-Pierre V, et al. Can ketones compensate for deteriorating brain glucose uptake during aging? Implications for the risk and treatment of Alzheimer’s disease. Ann N Y Acad Sci. 2016;1367(1):12-20. doi:10.1111/nyas.12999.
  20. Prins M. Diet, ketones, and neurotrauma. Epilepsia. 2008;49 Suppl 8(Suppl 8):111-113. doi:10.1111/j.1528-1167.2008.01852.x
  21. Bernini A, Masoodi M, Solari D, et al. Modulation of cerebral ketone metabolism following traumatic brain injury in humans. J Cereb Blood Flow Metab. 2020;40(1):177-186. doi:10.1177/0271678X18808947.
  22. Prins ML, Matsumoto JH. The collective therapeutic potential of cerebral ketone metabolism in traumatic brain injury. J Lipid Res. 2014;55(12):2450-2457. doi:10.1194/jlr.R046706.
  23. Greco T, Glenn TC, Hovda DA, Prins ML. Ketogenic diet decreases oxidative stress and improves mitochondrial respiratory complex activity. J Cereb Blood Flow Metab. 2016;36(9):1603-1613. doi:10.1177/0271678X15610584.
  24. Miller VJ, Villamena FA, Volek JS. Nutritional Ketosis and Mitohormesis: Potential Implications for Mitochondrial Function and Human Health. J Nutr Metab. 2018;2018:5157645. doi:10.1155/2018/5157645.
  25. Pacholok, S and Stuart J. Could It Be B12? An Epidemic of Misdiagnoses. Quill Driver Books, Linden Publishing, Inc. Fresno, CA, 2011.
  26. S. Department of Health and Human Services. National Institutes of Health, Office of Dietary Supplements. Choline Fact Sheet for Health Professionals. Updated July 2020. Accessed Aug 31, 2020 from
  27. Oregon State University. Linus Pauling Institute Micronutrient Information Center. Choline. Updated Jan 2015, accessed Aug 31, 2020 from
  28. Pointer SD, Rickstrew J, Slaughter JC, Vaezi MF, Silver HJ. Dietary carbohydrate intake, insulin resistance and gastro-oesophageal reflux disease: a pilot study in European- and African-American obese women. Aliment Pharmacol Ther. 2016;44(9):976-988. doi:10.1111/apt.13784.
  29. Luukkonen PK, Dufour S, Lyu K, et al. Effect of a ketogenic diet on hepatic steatosis and hepatic mitochondrial metabolism in nonalcoholic fatty liver disease. Proc Natl Acad Sci U S A. 2020;117(13):7347-7354. doi:10.1073/pnas.1922344117.
  30. Mavropoulos JC, Yancy WS, Hepburn J, Westman EC. The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study. Nutr Metab (Lond). 2005;2:35. doi:10.1186/1743-7075-2-35.
  31. Paoli A, Mancin L, Giacona MC, Bianco A, Caprio M. Effects of a ketogenic diet in overweight women with polycystic ovary syndrome. J Transl Med. 2020;18(1):104. doi:10.1186/s12967-020-02277-0.


🍰 Keto Chow Flavor of the week: Get 10% off the Raspberry Cheesecake bulk packs Sep 14-20

Get 10% off Raspberry Cheesecake today!


Until September 20 you can get 10% off the 21 meal “week” size of the Raspberry Cheesecake Keto Chow. Normally, the Raspberry Cheesecake is $70 for 21 meals, this week it’s discounted down to $63.00 – that’s only $3.00 a meal! Check out the flavor reviews of Raspberry Cheesecake.

We sometimes get asked: “what can I do with Keto Chow besides make shakes?” The best place to start is our Keto Chow Recipes page, here are some of the recipes that use Raspberry Cheesecake Keto Chow:

You should check out the reviews of Keto Chow, we also get a lot of reviews on our Facebook page and on the Keto Chow subreddit. It should be noted that we publish all of the reviews that come in – bad or good – as they are, typos intact. The only ones we remove are spam posts or reviews that divulge personal information. These are just a few of the over 150 real reviews we received in the last week

Great Flavors, Excellent Value

I’m really pleased with the sample pack and the included bottle. Some of these are just delicious and I like the flexibility of adding your own fat (I think HWC gives the best results). I’ve become a believer and will use these for a long time.

Tristan E.
So delicious and filling

I love these sample packs! It saves me from getting sick of the same shake over and over, and every single flavour is just fantastic. The chocolate peanut butter flavour tastes like Reese’s peanut butter cups in liquid form!!! So tasty and filling!
I actually don’t really like mixing my shakes with butter – it tends to stay a little grainy when I do that, but using heavy cream I get a perfect consistency.
Can’t recommend Keto Chow products enough

Love my Keto Chow!

I am beyond happy that I found Keto Chow!! Having it on hand makes my life so much easier. No worries about meal prep when I just don’t feel like it! I really think I should be able to give you a 10 star rating!!⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

Jackie M.
I’m hooked

After watching some review and how to videos I decided to give Keto Chow a try. I’m blown away by the ease of prep and the incredible tastes. I like that I am in control of my macros. I can’t wait to try more flavors!!!

Robin E.

Not only are the shakes delicious…their customer service is phenomenal! I absolutely 100% recommend Keto Chow — the shakes are filling, easy, delicious. I’m a believer!

Christine S.
Best Flavors Ever

So, I have tried almost every shake known to man, but Keto Chow is in a class all by itself! I love Chocolate Truffle, Pumpkin Spice Caramel, Egg Nog, Chocolate Mint, Lemon Meringue and Salted Caramel. Every flavor is delicious, but those are my absolute favorites! And…the excellent part: just add water! I. AM. HOOKED!

Laura S.
Keto chow is my fav

So far I’ve had salted caramel ( my fav) vanilla and lemon meringue. All I can say is wow!! These are my favorite shakes ever, so thick, yummy and very filling. I’m telling all my friends. Thanks for making such a great product!!!

Stefanie L.
First time ordering

I ordered 48 individual packs and multiple different flavors.. and it has not disappointed so far! My absolute favorite flavor, by far, is the Lemon Meringue!!!!! I cannot say enough about how delicious this flavor is! I could order just this one flavor and be completely fine drinking it everyday! The other flavors are good also, the Orange Creamsicle and Rootbeer are next favorites. I drink one shake per day, i use HWC as my fat source, I keep it overnight in the fridge and by morning, it has a thick shake like consistency! It takes me from morning until early afternoon to drink it all, it is very filling and satisfying… i am never hungry and usually only have the one shake all day, I may eat 2 or 3 ounces of cheese and/or chicken but I am never hungry after drinking Keto Chow! It was definitely worth the purchase!

Melanie C.
Best shakes around

These shakes are so good! They are a great meal replacement. I have been using melted butter and make them the night before, letting them chill in the fridge overnight. The shakes are thick and smooth. I have not experienced any butter clumps or clumps of powder.

The flavors are amazing – I ordered one large bag and a few other flavor samples to try once I was close to finishing the starter bundle. I even found myself enjoying flavors I didn’t think I would. Not one flavor has been a let down. Definitely give these a shot!

Best shakes ever

So far I love all the flavors, I tried with HWC, Avocado Oil and Butter. No gritty after taste. Even my non keto Husband tried the chocolate chaffles i made and he gave it a 5 out of 5. Can’t wait to get my next shipment

Angie B.
So good!

Haven’t tried one I haven’t liked yet! I was skeptical of the raspberry cheesecake and it was so good! I’m scared to try the root beer but I’m hoping it will also pleasantly surprise me. I do 4 oz. of heavy whipping cream or half and half, 8 oz. of a low carb milk, and 8 oz. of water. Super creamy and delicious, not gritty or powdery tasting like most protein shakes. Make the night before and let chill in the fridge over night! Just wish they sold big sample packs. I don’t want the same flavor every day for a month.

Grace H.
The perfect solution for lunch on the road!

My biggest challenge with trying to maintain any sort of diet has always been lunch. I’m on the road a good portion of the week and if I don’t plan well, lunchtime is a disaster for me that usually ends in fast food and frustration. Keto Chow meal replacement shakes have been an amazing solution! Just a few minutes to make it the night before, and in the morning I put it in a Hydro flask to keep it cool until lunchtime. It’s the first meal replacement shake that has left me feeling satisfied from lunchtime all the way up until dinner! Absolutely love it. I also love the fact that I don’t have to deal with milk in order to make it. The chocolate shake mix is outstanding! It’s not just tolerable, it is actually really good!

Tara T.
By |2020-09-14T06:54:47-06:00September 14th, 2020|Categories: Keto Chow, Site or Store Stuff|Tags: , , |0 Comments

Live Stream recording from Sep 8, 2020 – Special guests: Neisha and Ken Berry

This entry is part 32 of 33 in the series Live Streams

Every week we do a live broadcast where we answer questions, talk about fun stuff, and more! You can find the stream on YouTube or Facebook.

This week we have special guests: Neisha and Ken Berry! We will be talking about the new Keto Chow Daily Minerals that will be launching during the stream. Keto Chow Daily Minerals were developed in collaboration with Dr. Ken Berry, with the specific aim to give people a simple way to replenish all of the important minerals that have been depleted from modern soils and are lacking in modern diets. Daily Minerals’ main source of minerals is purified water from Utah’s Great Salt Lake where dissolved trace minerals can be found in their ionic form. Because they are already dissolved, these minerals are ready for quick absorption.

Join Chris and Miriam every Tuesday night at 7:30pm Mountain (9:30 E, 8:30 C, 6:30 P) on our live stream broadcast! We’ll be answering questions, talking about upcoming news, events, giveaways, and more!

By |2020-09-09T13:44:11-06:00September 9th, 2020|Categories: Keto Chow, Site or Store Stuff|Tags: , , , , , , |0 Comments

🎃 Keto Chow Flavor of the week: Get 10% off the Pumpkin Spice Caramel bulk packs Sep 7-13

Get 10% off Pumpkin Spice Caramel today!


Hey folks, guess what’s BACK IN STOCK??!!! Just in time for all your “basic” Labor Day needs, until Sept 13, you can get 10% off the 21 meal “week” size of the Pumpkin Spice Caramel Keto Chow. Normally, the Pumpkin Spice Caramel is $70 for 21 meals, this week it’s discounted down to $63.00 – that’s only $3.00 a meal! Check out the flavor reviews of Pumpkin Spice Caramel.

We sometimes get asked: “what can I do with Keto Chow besides make shakes?” The best place to start is our Keto Chow Recipes page, here are some of the recipes that use Pumpkin Spice Caramel Keto Chow, all from our “Holiday Recipe Challenge” last year where we had different recipe creators submit amazing creations:

You should check out the reviews of Keto Chow, we also get a lot of reviews on our Facebook page and on the Keto Chow subreddit. It should be noted that we publish all of the reviews that come in – bad or good – as they are, typos intact. The only ones we remove are spam posts or reviews that divulge personal information. These are just a few of the 256 real reviews we received in the last week

It’s chocolate.. what’s not to love?!

Yay! A smooth creamy chocolatey milkshake, of COURSE I love it! I used mostly butter with a smidge of heavy cream just because, and let it sit overnight to my utter surprise and delight the next day.. JUST like hershey’s chocolate milk but better, thicker, and all grown up. This is backup worthy and a comfort in the world where everything’s haywire, I’m happy as a kid with a straw and the bottom of the glass coming too fast!

Chocolate is Amazing

This is my 4th flavor, but I opted to get the Chocolate Bulk Pack because it happened to be on sale. I’d already tried the Mocha and Chocolate Mint, so I figured this one would be good. I make it with heavy cream and water. I find myself craving it, it tastes that good. Looking forward to other flavors! As for the bulk pack, other than initially having to dig for the scoop, I’ve had no problems with the bag. It seals easily, which is really all I need for it to do!

Dawn Brown
Love it!

I ordered several different samples to figure out which ones I liked. So far I have loved every single one. Simple to make and definitely makes keto on the go so much easier for those busy days. Can’t wait to order again.

Jessica R.
This is so easy!

Love the flavors in the sample pack. Love the variety of fats and options for customazation; so easy and delicious. I’m on day 5 and no longer crave sweets and carbs, rarely hungry. This is my game changer! Thank you Keto Chow!

Best thing you can do for you

Best shake on the market!!
Delicious, filling and satisfying. I stay full for hours!! Can’t wait to try every flavor.

Ramona D.
So Yummy!

My first taste was Snickerdoodle and I’m hooked! I’ve tried 16 different flavors and, so far, there is only 1 of the flavors I will not re-order. The Natural Strawberry was not good. I love the regular Strawberry, though! The Taco Soup was questionable, but I wouldn’t say I would never re-order it. Thanks for making these great shakes. I wouldn’t be able to get back into keto without them!

Donna C.
Helps me stay on track

I have a pretty strong sweet tooth that I try to satisfy with a good amount of fat but it usually ends up taking me off plan. The Keto Chow sweet sample bundle was just sweet enough to satisfy my cravings and filling enough to allow me to go hours without the desire to eat. I have found that a combination of 2 tbsp of melted butter coupled with 1/4 cup of HWC will yield 4-5 hours of blissful satisfaction. Mocha was my favorite flavor, vanilla my least favorite but still yummy. Next up, the gourmet flavor sample pack. Thank you Keto Chow!!

Alicia F.

I work in the healthcare field, sometimes I don’t get a lunch and I am on keto. These shakes are absolutely perfect to keep me on track and on the go. I will continue to buy these. The price is right and the taste is AMAZING. you won’t regret it.

Shannon C.
Glad I got this sample pack.

I like this product so much that I ordered the 21 meal sized chocolate flavor. So lucky that it was when it was the flavor of the week and on sale. Will definitely be purchasing more flavors in the future.

Mandi H.
Keto Chow is AMAZING!!!

I’ve ordered multiple packets of Keto chow on a few occasions now, and honest to God, this stuff is AMAZING!!! It fills you up nicely – just at the right amount, without leaving you feeling overly stuffed. The flavors are FANTASTIC, and it helps fuel me in the morning for my workouts to come later in the day. I’m a boxer about to have my professional debut at the end of September, so I’m in the process of cutting weight for the fight. With the help of Keto Chow, this training camp and weight cut has been going very, very smoothly.

Michael H.

I ordered the chocolate toffee and strawberry and they are both delicious! These shakes are helping me stay with keto because of the convenience. I don’t have time for for breakfast or lunch and theses shakes are easy to take along. I make them up ahead of time so they get good and cold. I’m down 20lbs in three weeks! I have been telling my keto buddies to try them. Thank you keto chow!

Terrie P.
Mind blown 🤯🤯

I have started and screwed up my keto progress so many times. Not now!! I truly look forward to my shakes every day. And they fill me up for several hrs. I’m not good with meal prep and this definitely takes fear away. Love you make them the night before and they are sitting waiting for you to devour. I push myself till I’m so hungry I can’t wait for something keto friendly. But now I’m on track and loving my weight loss already.

Tracy C.

Live Stream recording from September 1, 2020

This entry is part 31 of 33 in the series Live Streams

Every week we do a live broadcast where we answer questions, talk about fun stuff, and more! You can find the stream on YouTube or Facebook.

This week we talked about:

  • This week we have Tomato Basil on sale for 10% off.
  • If you need the recipe to make chaffles here is the one we do:
  • If ever your keto chow comes damaged please reach out to our customer service team. We do a great job at getting these things sorted out.
  • If you have questions on how much fat to put in your shakes please go to:
  • Have you heard about Lemon Meringue? We are sold out of our limited ediiton samples, however we have decided to carry it in the big bags!
  • Tara’s Keto Kitchen has a new cupcake cookbook: use the code “lovecupcakes” to get you $5 off the book.
  • Exogenous ketones: are they worth the money? What’s our opinion regarding Exogenous ketones? (they do have their place!)
  • Trying to have a thicker keto chow shake? Have you tried Gelatin? Our friend Cristy Davis at the keto village facebook page has been perfecting Keto Chow and gelatin. She does 1 tbsp for 3 keto chow shakes.
  • Our new simple modern vacuum flasks have been flying off the shelves.
By |2020-09-04T11:20:35-06:00September 4th, 2020|Categories: Keto Chow, Site or Store Stuff|Tags: , , , , |0 Comments

🍅 Keto Chow Flavor of the week: Get 10% off the Creamy Tomato Basil bulk packs Aug 31- Sept 6


Until September 6 you can get 10% off the 21 meal “week” size of the Creamy Tomato Basil Keto Chow. Normally, the Creamy Tomato Basil is $75 for 21 meals, this week it’s discounted down to $67.50 – that’s only $3.21 a meal! You know you want to find some low carb bread, make a grilled cheese sandwich and dip it in some of this. Go for it! Works well with just about every fat we’ve tried including butter, beef tallow, bacon grease, duck fat, heavy cream, avocado oil, and more! 

The Tomato Basil (and the other savory flavors) are NOT the same as the sweet flavors. If all you’ve had of Keto Chow so far are the sweet flavors, you might want to grab a sample before you buy the big bag. It should also be noted that the Creamy Tomato Basil Keto Chow is dairy-free, has no sweetener, and is loaded with beef bone broth protein.

We sometimes get asked: “what can I do with Keto Chow besides make soup?” The best place to start is our Keto Chow Recipes page, though you can pretty much stop at the Chaffles recipe: Miriam has been making the Tomato Basil into Chaffles and loving it. Our kids like to use the chaffles made with the Tomato Basil as pizza crusts:

Keto CHow Chaffles as pizza crusts

Here are some of the recipes that use Creamy Tomato Basil Keto Chow:

You should check out the reviews of Keto Chow, we also get a lot of reviews on our Facebook page and on the Keto Chow subreddit. It should be noted that we publish all of the reviews that come in – bad or good – as they are, typos intact. The only ones we remove are spam posts or reviews that divulge personal information. These are just a few of the 167 real reviews we received in the last week

Best Keto Meal Replacement Out There!

For those that struggle with meal prep and the grocery lists that go along with it…this is your answer. Tastes great, easy prep and lots of flavor options.

Ian R.
Absolutely Amazing

My sister suggested I try Keto Chow and I am so happy she did!!! The taste is AMAZING and it is sooooo filing! I usually make it the night before so it is cold and thick the next day. I am IN LOVE with the Chocolate and Salted Caramel!!!! Will definitely be ordering more and trying new flavors. I love that the sample kit allowed me to try a variety of flavors and the shipping of the regular size bags was super quick!

April L.
Good “Milk Shakes”

I received my samples in time. The packaging is amazing. You see quality here. Some flavors are just regular (at least for my taste). But others are super yummy. I ordered more. I wanna try lemon meringue and raspberry cheesecake now – And ordered a bulk package of strawberry. I tried chocolate after my order, otherwise, I would have ordered that too. ITS SO GOOD! I did not like banana at all. And I absolutely prefer take it with heavy cream (great!) than coconut oil (I hated that!).
Anyway! Im waiting to have my shakes all day. I loved it!

Julieta B.
This is exactly what I needed!

This stuff is great! It’s got the nutrients, it tastes good, and best of all it actually fills me up! The hardest thing about losing weight for me is my cravings… and I just don’t crave healthy food, but after just a few of these I’ve found myself really looking forward to the next one! I really love these, and the sampler pack was the perfect way to try out a bunch of flavors! I even ended up liking flavors I didn’t expect to like, so I’m extra glad I got the sampler packs. Also, the inclusion of a shaker bottle in the starter bundle was wonderful – I knew I would need one so having it in there was perfect!

Katrina G.
Love these!

By far my favorite shakes I’ve ever had! Smooth and creamy, not gritty. They’re delicious and a great meal option when I haven’t meal planned or am out and about without keto foods readily available or just need a change up.

Megan K.
Amazingly delicious

I have tried several meal replacement shakes but Keto Chow is by far the best tasting !!! I have loved every flavor I’ve tried so far. They not only taste good, but they fill you up and keep you satisfied for hours. I will only use keto chow from now on!

Michelle C.
Fabulous product!

Keto Chow tastes AMAZING!!!!! Keeps me full for hours! I’ve already purchased more and I CANNOT wait to try my new flavors.

Carol V.

I received the sample pack and purchased a few extra flavors to see what I really liked. So far I have enjoyed every single shake. Going to purchase and try the raspberry cheesecake this week. I am very pleased with this product so far.

Ria R.
Best Low-Carb Protien Shakes I’ve Ever Tasted

Seriously! No grit, no strange taste, blends perfectly. It took me a while to decide to order, but I’m so glad I did. So many flavor choices too… I’m still reeling from Snickerdoodle and Pistacchio! Keep up the great work 👍

Brenda R.

I can’t begin to tell you how delicious these are. And the support group is priceless. My journey started 3 weeks ago and I’ve already noticed a difference in energy, sleep, weight loss and endurance. So much so that my husband joined me and my son asks for a KC and has his favorites, as do I. All in all, I am so glad I made my purchase and I am now a loyal customer, and it didn’t take long for that to happen.

Milkshakes for lunch?!

I’m not normally one to be drawn in by Facebook ads, nor am I one for meal replacement shakes, but I couldn’t help myself with that campaign! I typically don’t eat during the day, and when I do, I’m grazing on junk food. This is like having a milkshake for lunch, which I would do, but without the crazy sugar intake and keeps my body from thinking I’m starving and need to store ALL THE CARBS. Its stupid like that. I’m not a fan of the banana, but everything else I’ve tried has been great. It has been the perfect work lunch since I’m likely to skip it otherwise.

Tamera S.
and now I’m hooked!

I ordered the sample bundle to see how I liked the flavors and mostly, to see if I would want to do this long term. I wanted to test taste, texture, etc to make sure this was live-able for me. Well, a couple days after this purchase I bought a couple big bags and I’m loving it! The sample bundle is a great way to test several flavors with little investment.

Pam K.

Live Stream recording from August 25, 2020

This entry is part 30 of 33 in the series Live Streams

Every week we do a live broadcast where we answer questions, talk about fun stuff, and more! You can find the stream on YouTube or Facebook.

This week we talked about:

  • Happy freaking Chocolate week! Chocolate is 10% off.
  • What’s your favorite flavor of Keto Chow?
  • Tomorrow evening we are doing an exclusive live stream in the Facebook Support Group
  • It’s the final countdown for Lemon Meringue – it’s below 1000 and the inventory number is accurate.
  • Joe and Rachel made Keto Chow Chili while camping.
  • There are a few VIRTUAL low carb events coming up:
  • Why would you get tiny weird lumps in your Keto Chow?
  • If you forget about a Keto Chow in the fridge, how long do they last?
  • If you’re brand new to Keto Chow we would recommend starting with heavy cream first.
  • Pricilla says everyone should add some diet root beer to Root Beer Float Keto Chow, Jenn says to put cherry cola in Chocolate.
  • By the way: diet root beer and some heavy cream. You’re welcome.
  • Julie put dark chocolate Catalina Crunch cereal in Mint Keto Chow ice cream
  • Tara’s Keto Kitchen has a new cupcake cookbook: use the code “lovecupcakes” to get you $5 off the book.z
By |2020-08-26T07:07:43-06:00August 26th, 2020|Categories: Keto Chow, Site or Store Stuff|Tags: , , , , |0 Comments

Lemon Meringue – some bad news and some good news

OK, bad news first: the 50,000 individual packets of Lemon Meringue is now sold out. It actually sold out during our live stream last night. Since it was conceived as a limited edition that we would evaluate how it was received by the community, we have always anticipated it would sell out sometime in August or September; and it did.

Now for the good news: based on the overwhelming feedback received on the Lemon Meringue, a short time ago we decided to bring it back in the large bulk bags. We are also going to be bringing back the individual samples. Typically this is something that we only announce when we actually have it in-hand and ready, but a lot of people are quite sad the lemon has sold out. 2020 has been bad enough, so we are letting everyone know ahead of time that:


“Ok, so when is it coming? Can I get it NOW???!!!” is the next logical question. Unfortunately, No. It’s going to be some time before we have the large bags available, it will be even longer before we have the individual meal samples again. I could give an estimated date but there are a huge number of variables that we cannot control that may impact the delivery date and that estimated date would effectively be worthless, the best I can say is that we’re hoping to get it before 2021. The packaging has even been ordered, so I have the fun “mock-up” of what the bags will look like.

As soon as we get the lemon bags in our grubby hands and test it to make sure it’s the same as before (I did keep a few of the first batch to validate the new one when it comes) – it’ll be up and available for purchase on the site. We’ll announce the availability all over the place.

Lemon Meringue bulk bag mockup

🍫 Keto Chow Flavor of the week: Get 10% off the Chocolate 21 meal packs Aug 24-30

Get 10% off Chocolate today!


You’ve waited and now the day has arrived! Until August 30th you can get 10% off the 21 meal “week” size of the MOST POPULAR flavor of Keto Chow: Chocolate. Seriously, it’s been a year since we had Chocolate for the flavor of the week. Normally the 21 meal bag is $70 for 21 meals, this week it’s discounted down to $63.00 – that’s only $3.00 a meal! Check out the flavor reviews of Chocolate.

We sometimes get asked: “what can I do with Keto Chow besides make shakes?” The best place to start is our Keto Chow Recipes page, here are some of the recipes that use Chocolate Keto Chow: