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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 http://www.tuitnutrition.com , 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: https://www.ketochow.xyz/series/keto-basics/

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

Comparison of electrolyte supplements and the importance of electrolytes on Keto

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

Electrolytes are super important when doing anything that lowers your insulin. That could be simply not eating a lot of sugar and refined carbohydrates, doing intermittent fasting, doing extended fasting, OR switching to a well-formulated ketogenic diet and lifestyle. By far, one of the most important electrolytes is sodium, which is funny because it’s one of the easiest to get (SALT!) and yet it’s one of the more controversial electrolytes due to decades of ignorance and misinformation. If you want the full story on salt, I’d recommend checking out the work of Dr. James DiNicolantonio – he does a far better job of explaining the science behind salt and its importance than I ever could.

The short version of why salt is so important to those lowering insulin is this: as insulin goes down, that signals to the kidneys they no longer need to un-naturally hold on to so much sodium. If your supply of sodium is low, your kidneys will start to dump potassium instead, and if potassium and sodium are low then magnesium will go “out the window” and into your toilet. From a diet and nutrition standpoint, sodium is “cheap” and plentiful. Potassium is “expensive” and harder to get. Magnesium is extremely “expensive,’ difficult to find, and even harder to find in a form that can be absorbed readily by humans.

So: keep your salt intake adequate to preserve potassium, and especially magnesium.

Our bodies are really good at maintaining blood levels of electrolytes in a tightly controlled range, to the extent that testing the efficacy of topical (applied via skin) magnesium supplements is practically impossible (you would need to cut out a chunk of skin after application and test it for minerals BEFORE it enters the bloodstream). If and when electrolyte levels in the blood begin to drop, “reserve” electrolytes will be pulled from muscles, bones, and other tissues to maintain the blood levels of the electrolytes. This will first manifest as a headache or fatigue (the dreaded “Keto Flu!). If magnesium is low, it will often show up as muscle cramps and eventually as weakening of bones.

If you have high levels of electrolytes, your body gets to do a few things. First, it’ll store the electrolytes away for later use when levels are low. After all the storage space is full, it’ll tell your kidneys they don’t need to re-absorb as much. This is a key thing I learned from Dr. DiNicolantonio: your kidneys have to pull out all of the electrolytes, along with the toxins and water that’s being filtered out. Then, based on insulin and other signals, the electrolytes and other needed nutrients are pushed back into the blood as needed. If there isn’t a need to get back some of those minerals, it’s LESS WORK for the kidneys.

Again: an overabundance of electrolytes will generally represent LESS WORK for the kidneys. Sort of “oh, you already have enough of that stuff, OK I’ll take a break then!”

Can you overdo it on electrolytes? Yes, but the result is typically far better than a deficiency. Your sweat might be a little saltier, your urine may be a little more expensive; and in extreme cases of high electrolyte intake, you may have an extra bowel movement to clear out unabsorbed electrolytes (especially too much magnesium).

Saltier sweat vs. the prospect of headaches, fatigue, and cramps – I typically go for more electrolytes. The question becomes: how do you GET those electrolytes?

For sodium, the easiest, cheapest, and most savory (see what I did there?) is simply salt. For that, I cannot recommend Redmond Real Salt enough. It’s fantastic and it’s what we use for salt in our Keto Chow shakes (despite the issues with a bit of grittiness). Salt your food, salt your water, add extra salt to your Keto Chow shakes! If you’re doing an extended fast, you can also use the Keto Chow Fasting Drops which we created at the request of Megan Ramos from The Fasting Method.

Potassium is harder to get. You can use some “Lite Salt” (Potassium Chloride). You can eat some avocados or other foods high in potassium, or at least that historically have been high in potassium.

Magnesium is hardest of all and suffers from the same problem as potassium, but to a greater degree: the process of growing food and then shipping it away to be consumed breaks the nutrient cycle, causing modern foods to have far lower levels of magnesium, potassium, and other minerals than they typically would have had historically – that article only talks about vegetables and fruits but the meat that grows from eating plants grown in depleted soils suffers the same effects. Getting magnesium is further frustrated by the FORMS of magnesium typically found in magnesium supplements: Magnesium Oxide – it looks great on a supplement label with high amounts of magnesium… that YOU can’t use. Humans aren’t very good at absorbing magnesium that’s bound to oxygen, the efficiency is typically in the single percentages. Magnesium Citrate is absorbed easily by is also used as a potent laxative. Magnesium Chloride, Malate, and Glycinate are better with the latter two being magnesium bound to an amino acid and the former being magnesium bound into a chloride. Any magnesium supplement that doesn’t use a QUALITY magnesium you can absorb is worse than worthless – it’s a false sense of hope that you’re getting magnesium, that you simply will not.

OK, let’s compare some Electrolyte Supplements!

Prompted by an exchange on Facebook, I decided to put together a spreadsheet that would compare various electrolyte supplements, with breakdowns on exactly what you are getting for your money. How much 1000mg of potassium costs in a specific supplement. How much 1000mg of quality, bioavailable, Magnesium costs. How many total milligrams of electrolytes are you getting in each dose and what each milligram of minerals costs. You’ll find that different electrolyte supplements target wildly different doses, with some at 670mg of electrolytes in a half teaspoon, and others at 4400mg in a tablespoon! Breaking it all down is the only way to compare rock salt to rock salt.

Electrolyte Comparison Chart

In the comparison sheet, you’ll find that the least expensive supplements by cost per 1000mg of TOTAL electrolytes is sorted to the top. You can change the sorting order by going to the menus and selecting Data > Filter Views > and selecting one of the saved views. Or you can use one of these handy links to look at electrolyte supplements according to your personal electrolyte needs:

My plan is to continue to add additional electrolyte supplements to the list as I find them, and as people direct them to me, similar to the comparison of keto “meal replacement” options you’ll find elsewhere on this site.

You’ll notice that the Keto Chow Daily Minerals tend to be one of the least expensive (and usually IS the least expensive) options available for all 4 sorting methods (except sodium, it’s hard to beat Real Salt at that!). When we collaborated with Dr. Ken Berry to create the Daily Minerals, the primary purposes were to:

  1. Replace the minerals missing from modern diets due to the aforementioned depleted soils.
  2. Reduce the number of supplements people needed (frankly, I think Dr. Berry wanted fewer bottles of stuff at his house, so he had a custom supplement made just for him!).
  3. Use the best versions of the minerals possible with all pre-dissolved in their ionic state, ready for easy absorption.
  4. Not have anything added: no colors, no sweeteners, no flavors. If you want to add your own lemon juice or coffee, go for it. Want it straight because you are fasting or want to cook with it? also great.
  5. Include trace minerals, some only a few parts per million, to help with other as-yet-undocumented benefits.
  6. Price it as low as possible, while still being able to pay people to ship orders and keep the lights on.

How do the other Keto Chow Electrolyte supplements fit into the formula then?

If you’re like most people and not using the Keto Chow shakes for ALL of your 3 meals a day, we recommend using the Daily Electrolytes to establish a “baseline” of daily electrolyte intake. You’ll be “done for the day” for several with just that one dose, but you will still need more of other minerals – especially sodium and potassium. For those additional electrolytes: you can get them from the food you eat or drink. Or, if you need additional supplementation, from supplements including the Keto Chow Electrolytes. We have 3 different supplements available that you can use whenever you feel like you need more specific electrolytes:

  • Keto Chow Electrolyte Drops – designed to give a solid, balanced blend of sodium, potassium, and magnesium in high-quality forms you can actually absorb. Most people that just want to supplement electrolytes like this the best. No colors, sweeteners, or flavors. Works really well on steak or burgers, incidentally (no worries about heat degradation!).
  • Keto Chow Magnesium Drops – introduced to help Miriam stop getting headaches and muscle cramps at night, also helps her sleep better. Guess what, it’ll probably do the same for you! Uses a high-quality magnesium chloride concentrate and has a small amount of sodium and potassium, along with other trace minerals.
  • Keto Chow Fasting Drops – very high in sodium, with a workable amount of magnesium and potassium. The potassium in the Electrolyte Drops was too high for Megan Ramos of The Fasting Method, who asked us to make one that was more suited for their patients with kidney issues. Whatever Megan wants, Megan gets. The Fasting Drops are especially suited for dosing up sodium during an extended fast where insulin gets REALLY low and sodium requirements go up substantially. Still no flavors, sweeteners, or anything else to derail you while fasting, still has the same trace elements.

If you do happen to be using Keto Chow shakes 3 times a day (which isn’t required nor recommended to most people, it is POSSIBLE, however) then you will NOT need the Daily Minerals, period. You may still need some of the other electrolyte supplements as you feel necessary.

By |2020-09-15T15:46:48-06:00September 15th, 2020|Categories: Uncategorized|Tags: , , , , , , , , |1 Comment

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

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: https://www.ketochow.xyz/2019/09/keto-chow-chaffles-sweet-or-savory-recipe/
  • 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: https://www.ketochow.xyz/keto-chow-preparation/prepare-keto-chow-2-0/
  • 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: https://www.wholebodyliving.com/new-keto-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

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: https://www.wholebodyliving.com/new-keto-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

Live Stream recording from August 18, 2020

This entry is part 29 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:

  • Savory Chicken Soup bulk bags are 10% off this week
  • Chocolate Toffee is back in stock.
  • There are a few VIRTUAL low carb events coming up:
    • Low Carb USA San Diego | August 27 – August 30 | $79 https://www.lowcarbevents.com/event/low-carb-usa-san-diego/
    • Proper Human Diet virtual Summit | September 11 – September 13 | $37 https://www.lowcarbevents.com/event/proper-human-diet-summit/
    • We have a great list of other conferences and events on https://www.lowcarbevents.com/ – most for the rest of 2020 will be virtual

  • We have a giveaway going on this week if you want to enter. https://www.facebook.com/ketochow/photos/a.1714686192117600/2637294119856798
  • People in Utah: this Friday and Saturday is FitCon. They are also doing a digital event, you can find out more information at https://fitcon.com/
  • Do you have to have 3 Keto Chow shakes a day?
  • How do you speed up weight loss with Keto Chow?
  • What are your favorite Keto Chow mix-ins?
  • We have a bunch of people doing a keto chow challenge.
  • Fun things to share: Carnivore crisps https://carnivorecrisps.com/
  • Tara’s Keto Kitchen has a new cupcake cookbook: https://www.wholebodyliving.com/new-keto-cupcake-cookbook/ use the code “lovecupcakes” to get you $5 off the book.
  • We really like Tara’s new planner.
By |2020-08-21T08:53:10-06:00August 21st, 2020|Categories: Keto Chow, Site or Store Stuff|Tags: , , , , |0 Comments

Live Stream recording from August 11, 2020

This entry is part 28 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:

By |2020-08-12T14:39:12-06:00August 12th, 2020|Categories: Keto Chow, Site or Store Stuff|Tags: , , , , |0 Comments

Live Stream recording from August 4, 2020 – Special guest: Dr. Terri Lance

This entry is part 27 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 had a special guest: Dr. Terri Lance from The Fasting Method. We talked about some of the psychology of why you might be having problems reaching your goals, some of the ways to get past those, and how The Fasting Method (the online coaching program Terri works for) can help with group and individual counseling.

By |2020-08-05T06:34:38-06:00August 5th, 2020|Categories: Keto Chow, Site or Store Stuff|Tags: , , , , |0 Comments

100 Days of Keto (Chow) Day 101

This entry is part 106 of 107 in the series 100 Days of Keto Chow

So, I’m officially done. Had my first meal after my 100-day experiment where I was eating ONLY Keto Chow for all of my meals every day. What was my first meal? Chocolate Mint Keto Chow with half a stick of butter. It’s delicious =)

Now comes the not-so-fun-but-important part: compiling all my data for the experiment. I did pull a bunch of graphs and reports out of Cron-O-Meter, Heads-up Health, Keto Mojo, LEVL, and I put on my Zozo Suit again this morning to get measurements. Let’s see what it said!

Starting Measurements

Starting Measurements

Ending Measurements

Ending Measurements

Here are all of the measurements I took plotted on a graph, you can see the raw values on the “Zozo Suit” Tab of this spreadsheet.

How about some of my other markers? This morning I weighed myself and was a little disappointed to find that I was 0.1 lbs short of hitting 200 lbs (again). I started this experiment at 244.016 lbs on January 2 and ended today (April 12) at 200.107 – meaning my total weight loss for the 100 days was 43.909 lbs or 19.91 kg. I averaged a 0.439 lb weight loss per day over the 100 days (it was 0.49 up until day 80).

Weight loss graph

So, where does all of this leave me now? I’m with Beverly: “I do plan to continue using butter as my preferred fat source in my shakes unless there is a reason to stop based upon the blood lab test results” For me, butter checks a lot of the boxes:

  • cheaper
  • easier to store
  • easier to transport
  • lots of fantastic saturated fats
  • short chain fats
  • tastes amazing
  • salted butter has more sodium

By |2019-04-12T10:16:37-06:00April 12th, 2019|Categories: 100 Days of Keto Chow, Weight Loss|Tags: , , , , , |4 Comments

100 Days of Keto (Chow) Day 100

This entry is part 107 of 107 in the series 100 Days of Keto Chow

And…. done, or at least I will be tomorrow morning at this time. 100 days of eating only Keto Chow for all of my calories. 298 meals (I skipped 2 meals early-on), several gallons of Heavy Cream, bottles of Avocado Oil, 24 sticks of butter. What’s my first meal going to be tomorrow after getting my blood test? Keto Chow. Yep: Day 101 will start with Keto Chow because it’s just so easy to make and take to work, lunch will be chicken wings =) Here is the original post where I laid out my plan: Starting 2019 with a plan.

The scale this morning reported that I’m down 43.6lbs since the commencement of this experiment, I’m optimistic that might hit 44 by tomorrow which will get me to one of my goals. That’d be a fantastic capstone to the experiment.

I’ll get my final blood test tomorrow and will have those results back by at least Thursday of next week. Until then, I do have the results from the most recent test which is the first week of doing butter for both Beverly and for me. It’s very interesting to have n=2 with two very different people (tall dude, short lady). The full results are on the online spreadsheet. Here are the comparison graphs showing how we both have reacted to the different fat types:

We most definitely do not react the same… and yet the trends are doing the same things. MCT oil seems to make both of our triglycerides go up, my increase is more pronounced. Avocado Oil lowers both of our LDL-P and (to a lesser extent) our total cholesterol. I really don’t like the reaction of my HDL to avocado oil though. A 26 is alarmingly low. It’s coming up on butter, we’ll see how the next test goes.

By |2019-04-11T18:44:24-06:00April 11th, 2019|Categories: 100 Days of Keto Chow, Weight Loss|Tags: , , , , , |0 Comments