RESOURCES

Here’s a list of my go-to resources for all things keto and general wellness. I’ll be updating this page over time, so be sure to check back for regular updates.

READING LIST — This is a very short list, since most keto books are focused on weight loss and low-carb recipes. Since keto diets have become so popular, there are literally thousands of books on the subject, basically all repeating the same information. If you want to go to the source, these books were all written long before keto gained celebrity status:

  • There is only one book on my must-read list — The Art and Science of Low Carbohydrate Living by Dr. Stephen Phinney and Dr. Jeff Volek, two pioneers of low-carb nutrition and performance. This book has key information every low-carb practitioner should know.
  • Fat Chance by Dr. Robert Lustig — basically, how we all got sucked into low-fat diets in the 1970s, the economics of sugar, and all the adverse health effects. His YouTube video, Sugar: The Bitter Truth, now has over 10 million views.
  • More on the heath effects of sugar, why all calories are not equal and the bad science behind low-fat diets, two books by investigative journalist Gary Taubes — Good Calories, Bad Calories and Why We Get Fat.
  • The book that kicked it all off for me in 2015, Grain Brain by Dr. David Perlmutter. This book makes the case for a gluten-free diet, and explores the link between sugar-intake and neurological disorders.

KETO BASICS — I’ve avoided explaining the science behind ketogenic diets on my blog, just because there’s already a lot of great information out there. Here are some resources I recommend for those who want to learn more:

KETO SCIENCE — These links are for the more technically inclined, or for those who really want to get lost in the weeds:

DISEASE MANAGEMENT — Although most keto-evangelists focus on weight-loss, there are many researchers and doctors who focus on specific ailments. Here’s a list of my top picks:

MIGRAINES — Migraines are the reason why I went full-blown keto at the end of 2015, after having tried and failed dozens of other remedies. Some further reading for migraine sufferers:

MACROS AND FOOD INTAKE — For advice on exactly what to eat when following a ketogenic diet:

MACROS CALCULATORS — These keto calculators can help you figure your recommended daily macros. Note that these give you a rough starting point, since there are many factors that affect your metabolism. In my case, the macro calculators worked well pre-keto (when I had more body fat), but now tend to underestimate my daily caloric needs (as I now have less body fat and more muscle). Therefore, You will likely need to adjust as you go along. I did a whole series of posts on this topic and how to know if these numbers are right for you.

Here are my two favourite macro calculators:

To estimate percent body fat (required to calculate your macros), and daily caloric requirements:

CALORIE COUNTERS — For anyone serious about following a very low-carb diet, I highly recommend tracking your food intake. In my case, I am a very poor judge of portion size, so I always weigh out my food, and log everything into my phone app. My current app of choice is FatSecret. It’s open source (so anyone an add foods to the database), so not the most accurate, but it definitely gets the job done. Another popular app I’ve used in the past is MyFitnessPal, now owned by Under Armour.

WORKOUTS — Building strength has been a key component of my overall health. You’ll notice there are no “high-intensity” cardio workouts in this list. I no longer workout for the sake of burning calories (been there, done that, didn’t work, moved on). My training is now split between building strength, increasing aerobic capacity, improving mobility and recovery. These are favourite resources:

MENTAL HEALTH — I have to admit, I spend a lot of time retooling my fitness and diet programs, but have neglected my mental health. As someone who has suffered from anxiety and depression my whole life, silencing the voices in my head is something that still eludes me, any still holds me back from achieving my full potential. My only recommendation at this point is the Insight Timer app. They have tons of free mediations (guided and unguided), as well as soothing music and nature sounds.