The Post-Carb Struggle

I seem to find so many positives about adapting to the keto lifestyle online without finding too much about the pitfalls of the “heavenly” cheat meals, cheat days and weekends. I spent last weekend camping in beautiful Sutton, Quebec. The plan was to stay keto for the majority of the trip except for some chips since they’ve always been my go-to snack while camping. Doritos and All-Dressed for those interested.

Camping is one of my favourite activities and even more so when you add in a couple of days of hiking in the mountains. I love the outdoors and the serenity of being away from the city lights. Making the effort to essentially disconnect from our always-connected lives is a welcome bonus. It was my first time camping in May so I have to add frigid temperatures to my list of favourite things about Spring camping!

It was an awesome weekend where I hiked with Diana and Reo, read a couple of books and just relaxed. The only hiccup came with the chips. A little background; chips have always been my Achilles heal. I’ve always loved chips and even more than any dessert you can put in front of me. Chips are what derailed my lifestyle for a period in 2017 before I got it back on track and threatened to derail me earlier this year. I gave myself permission to buy two bags of chips that I would eat at my leisure until they were gone. Chips were the only carby item that we brought with us for the weekend.

I proceeded to eat most of both bags on the first night and didn’t feel well. Although I’d eaten more than I am used to eating in one sitting, I just didn’t feel full. I was far from satiated. To the contrary, I felt sick to my stomach. The one good feeling I had was clearly the satisfaction my body was feeling from the rush of sugar from the chips I’d just eaten. This is where the problems started.

Saturday, I went out and picked up more chips to feed what felt like an unending hunger that I had not felt in a very long time. It felt just so foreign to me! We hiked on Saturday and I used the exercise as an excuse for more chips since I’d likely emptied some of my liver’s glycogen stores and would definitely need more glucose to fill them up. It’s incredible the lengths we’ll go to in order to justify cheating to ourselves!

Sunday held a much longer hike that drained me and, of course, gave me another reason to finish off the chips. This time, I held off from dropping by a nearby store to buy more. Overall, it was a fantastic weekend and a great way to start the camping season! I’m really looking forward to the other trips I have planned this year.

The weekend was fantastic but it was when I got back to the house that everything turned. I decided to have one last carb-filled meal in the form of roast chicken, ribs and fries from a local chain. I didn’t know it at the time but it was the straw that clearly crippled this camel.

It’s pretty easy to detail the physical effects of a weekend of cheating. They include heart burn, bloating, inflammation, dehydration, gastro-intestinal issues, and fatigue. The part that I was not prepared to encounter and endure was entirely mental. I lost all mental clarity and experienced a kind of fog and I was harder on myself than ever. Let me explain:

General Negativity:

It wasn’t a good idea to go out and buy the chips in the first place but let’s face it, we have all gone down the road of negotiating with ourselves and lost. I already felt some shame for giving into that purchase and doubled down when I went back to the store for more. The negativity crept into absolutely everything. As soon as I woke up Tuesday, I found myself being critical about not getting up as early, seeing a higher number on the scale and being sluggish to the point of avoiding certain tasks that have become staples in my morning routine to ensure I start each day off right.

Mental Fog:

Tuesday and Wednesday were very difficult at work. I found myself struggling to focus on simple tasks that I would normally have no issue doing while in a state of ketosis. Tasks could seemingly take twice as long to get through and my effectiveness went way down. I even found myself resorting to coffee as a pick me up. I have not needed to rely on coffee for energy in months.


Most people who know me well might use the word “enthusiastic” or some synonym to describe me. I’ve described being in ketosis as a state of controlled mental euphoria. I think it’s safe to say that my mental state after my chip-filled weekend was the exact opposite. I found myself struggling to get enthused about exercising which has not been an issue recently as some of you may have seen on social media.

Almost There

It’s Thursday now and you might be wondering how things are going at this point. Great question! It’s not like I was leading you there anyway.

The physical issues faded as the days wore on and I’m happy to report that I’m back to normal! I even tested my blood for ketones yesterday and found that I was at 0.3mmol which is close to ketosis so that’s a very positive sign. My blood glucose was down to 3.9mmol and that’s a very encouraging sign! The first thing that I set out to do was to get back to fasting each day and reducing my feeding period to give my body the chance to recover from the beating it just took. My normal fasting protocol each day is 18-20 hours of fasting and 4-6 hours of feeding. My feeding window usually just consists of dinner and some snacks. I’m definitely not eating for 6 hours straight! Fasting on Tuesday was difficult because I was very hungry due to the carbs I was used to ingesting. I added some butter to my coffee and pushed through the hunger.

I felt less lethargic waking up this morning although I did need to motivate myself to go through my morning routine. I’ve worked out twice, run 6km and played hockey once this week with another hockey game coming tonight. The physical exertion has not been easy but the feeling after a workout is like no other! I immediately felt better after the first workout on Tuesday even though I felt pretty terrible throughout. For those interested, it was just a simple plyometric circuit.

Overall, my mental clarity and focus has returned to normal and I’m feeling very good. My meals this week were very high in fat and very low carb to make sure I didn’t slip back into the negative loop I was in just a few days ago. I’m planning to stay far away from high carb food for a couple of weeks to give my body time to get back to a fat adapted state.

Advice From a Carb Lover

As the good people at Nike say, “Just Do It!” Well, maybe it’s not that simple. I don’t regret eating the chips that I did because I felt good. Yes, it’s a hedonistic point of view but I think we should all be allowed to falter every once in a while. Let me be very clear though, I’m talking about a quick weekend binge followed up by getting back to the keto lifestyle and the same pre-binge protocols I was following. I spent 3-4 days feeling off and in a pretty negative state of mind. I don’t wish that on anyone nor do I want to experience it myself. I did find myself wondering if that was an expression of the status quo I’d been so accustomed to prior to finding the keto lifestyle.

I will never tell anyone to avoid carbs at all costs all of the time. Carbs are attractive for a reason; sugar is addictive. I found myself craving chips after just a few bites. My advice is to control your intake if you’re going to binge and make sure you have a plan to get back on track. If and when the time comes where you’re going to a party or some other excuse to eat/drink (try to avoid drinking them!) carbs, then make sure you know how you’re going to give your body a break afterwards. My suggestion is to get back to an intermittent fasting protocol or to simply take a day off from eating and fast 24 hours. Make sure you’re hydrating throughout because you’re going to be dehydrated! It’s easy to forget that my body has done a great job healing itself over the last 18 months and it will recover from a weekend like the one I just experienced.

A carb-filled weekend will cause physical stress but it will also cause far more mental stress than I was prepared to endure. The complete mental shift I experienced was very difficult to navigate. My advice is pretty simple: Do not be too hard on yourself. You’re only human and you’re allowed to make mistakes. It’s how you come back from those mistakes and learn from them that counts. So go ahead and have carbs every once in a while but just be prepared for the negative feedback your body is going to provide. Carbs are hard to resist for a reason. Don’t be too hard on yourself because that will only help to exacerbate the situation. Work to get back to whatever protocol you were following before the binge and you’ll see that your body will respond positively. Our bodies are capable of incredible things so just give yours everything it needs to heal.







Getting Started

It’s hard to prescribe a starting point. Mine was pictures I saw of myself online. I got to a tipping point and that was when I knew I had to make a lifestyle change. As I’ve said in other posts, I have tried a number of different things ranging from working out to exhaustion, slow-carb diet, low-fat diet, etc. Nothing seemed to be sustainable. I did a lot of research into the Keto lifestyle and then decided to jump right in. Almost 18 months later, I thought it would be practical to share how I think it would be best to get started.

Firstly, what is the Keto lifestyle? Basically, it is a way to get your body into nutritional ketosis. Your body will switch from mainly burning glucose for fuel to burning fat for fuel. The fat being used can be the fat you’re eating or the fat (adipose tissue) you’re carrying. I am going to make the distinction between fat you consume and the fat stored in your body as they are not at all the same thing. The adipose tissue you’re storing on your body is caused by the insulin secreted by your pancreas initiating a storage response due to your glycogen deposits in your liver being full. Essentially, you have more glucose than your body can process so it will store it in case you need it later.

Back to the point… Ketosis is achieved by keeping your carbohydrate intake below 10% of your daily intake, fat above 70% and protein around 20%. These numbers can and will vary but that’s the generally accepted rule of thumb. Once you’ve entered a state of Ketosis, then your body will burn fat for fuel. That’s the layman’s explanation. Your liver is actually breaking the fatty acids down into ketone bodies which can be used for fuel by your cells. Your body will continue to produce glucose, though. It can produce glucose from ingested proteins and glycogen stores in the liver. Don’t worry, you’ll be fine!

Now that we’ve covered the basics, here’s how to get started:

Forget all of your old dietary habits. I’m not being facetious here. There are times when you are going to put butter in your coffee or add salt to your food that will feel downright wrong because of everything you’ve been told in your life but just remember to trust the process.

Calorie Counting

FORGET IT! Please move to the next step.

Lowering your calorie count is just going to push your body to lower the energy it needs to compensate. It will lower your body temperature, heart rate and even blood pressure. Basically, don’t count your calories.

If your body needs energy, then it will go and get it from the stored body fat.

Macronutrient Tracking

I’m a fan of My Fitness Pal. I have no actual affinity to it other than it’s a free app that has a pretty extensive food database. If you can’t find what you’re looking for, then you can create it.

I suggest tracking your macros for the first two weeks. The reason being it will give you a good baseline for the foods you are going to be eating. Once you get a good handle on the macro breakdown for basic foods like eggs, bacon, cheddar cheese, broccoli, steak, butter, etc, then it will just become second nature. It’s not a bad idea to pick up a food scale so you can ensure better accuracy. Here’s a scale similar to mine.

You’re going to focus on limiting your carbohydrate intake to less than 20g of net carbs per day. Net carbs are calculated by subtracting grams of fibre from total carbohydrates.

Progress Pictures

I know, I get it… Taking pictures of yourself in the mirror right now might be one of the last things you want to do but it will definitely prove worth it. Your body is going to change pretty drastically. Sugar is inflammatory so you’re going to see your body composition change and see inflammation come down. These results might not show up on your scale though. I find looking back at progress pictures is what keeps me going when I feel like I’ve plateaued in my progress.


Yes, I’m beating this old drum. It’s very important that you hydrate. I went out and bought myself a pretty large bottle that I take along with me almost everywhere. Here’s the Camelbak Chute I bought.

Replenish Those Electrolytes

No, please don’t go to the level they did in the movie Idiocracy. That being said, most people are actually lacking on some very important electrolytes. Most people do not take in enough Magnesium so supplementing it will never hurt. You can also add Epsom salts to a bath and your skin will absorb some of the Magnesium.

Carbs increase sodium retention so the lack of carbs in your new lifestyle will require that you increase your sodium intake.

Avocados are high in potassium and high in fat so they’re great for increasing your potassium intake! If you’re like me and not the biggest fan of avocados, then it’s not a bad idea to supplement.

Sodium – Pink Himalayan sea salt at Costco

Some people complain of what has been commonly been referred to as the Keto Flu. You might experience headaches so you need to make sure you’re hydrating and getting all of the electrolytes your body is craving. If you have a headache, then you can add some salt to your water.

Staple Foods

A cursory search online will provide an exhaustive list of foods that are going to be staples in your diet. Here’s a quick list of the foods I stick to on a regular basis:

  • Steak
  • Salmon
  • Bacon
  • Pork loin
  • Chicken thighs
  • Chicken wings
  • Eggs
  • Heavy whipping cream
  • Hard cheese
  • Butter
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Asparagus
  • Coconut oil
  • Extra Virgin Olive Oil
  • Pork rinds
  • Bone broth

Basic Recipes

One of the big complaints I read online involves ingesting too many carbs and not knowing how to adjust. You should get out in front of this issue! Find yourself some go-to recipes that you know are low to no-carb. It’s a cliché but bacon and eggs are a great staple! Here are a few more:

  • Steak and broccoli
  • Taco salad
  • Roasted salmon with roasted cauliflower
  • Coffee with butter and heavy whipping cream
  • Bacon and eggs

Eat to Satiety

This is probably the most fun! Do you remember the feeling you get when you’ve eaten tons of chips, cookies or cake and how you felt? Stomach was full and you just didn’t feel well? Worse yet, you were hungry not long after! That has happened to me too frequently to remember.

The good news is I’m going to encourage you to eat until you’re full each and every time! The even better news is you’ll feel much better and will not be hungry nearly as quickly. You’ll likely end up skipping meals over time and you should just listen to your body! You can and are encouraged to fast for longer periods than you do on the standard, high carb diet.

Add Fat to Your Meals

You’re going to start through the motions of eating and you’re inevitably going to come to a point where your macros may be a little off. I ran into higher than desired protein and not enough fat. That often led to me feeling hungrier and eating more frequently. Luckily, there’s a pretty easy solution: Add more fat to your meals. Here are a few ways that I add fat to my meals on a daily basis:

  • Butter sauces – Beurre Monté, Lemon butter, etc.
  • Butter coffee – Often referred to as Bulletproof coffee. You can also add heavy whipping cream.
  • Olive oil – Add some olive oil to your veggies before roasting in the often or even just as you put them on your plate.
  • Salad dressing – Avoid packaged dressings and opt for a simple olive oil, lemon juice, salt and pepper recipe.

I think you can see a pattern here wherein I’m suggesting that you add additional whole fat products like butter and olive oil as toppings to boost your fat intake.


I’m going to be brief here and post about fasting another time. If you are not hungry, then do not force yourself to eat. Fat will keep you feeling more full than carbs so you will naturally eat less frequently. This is also encouraged as you’ll lower the amount of insulin your body is secreting. Insulin is the hormone secreted by the pancreas to trigger energy storage which is a fun way of saying fat storage.

Listen To Your Body

I have found that I have become in tune with my body over the last 18 months. I have learned to simply listen to what my body is telling me.

  • If you feel hungry, then eat.
  • If you are full, then don’t eat.
  • Thirsty? Drink!

I think you get the point.

Am I In Ketosis?

You’re going to find a ton of resources here and elsewhere that will suggest other ways to get into Ketosis and stay there. Again, I will repeat that you should listen to your body. There are a number of ways to test if you’re in Ketosis and the most accurate will be a blood glucometer. Abbott Labs may provide you with a coupon for a glucometer online. You’ll need to buy blood glucose test strips though. You can then purchase blood ketone test strips. It will cost you about $2 per test so it can get pricey. A reading over 0.5mmol means you’re in Ketosis.

You can also use urine strips for testing but they are not as accurate and as your body becomes fat adapted, you will not be excreting as many ketones through urine.

There are other methods including breath tests but the two mentioned above are the ones I use on a regular basis. Now that I have a pretty good handle on how I feel when in Ketosis, I have begun to use them less frequently.

Other Miscellaneous Items

  • MCT Oil: this is purified fatty acids derived from coconut oil and are the easiest for your body to turn into ketone bodies. People generally add this to coffee.

I think that just about covers how I go over the keto lifestyle with anyone who wants to hear more about it. Below are a couple of pictures of the changes I’ve seen over the last 18 months thanks to keto. I share these as I understand how motivating progress pictures can be. As I said earlier, the weight loss is incredible and the mental acuity and focus have really been what has continued to drive my keto journey!

fat ryanfat ryan christmas

The above pictures are from October and December 2016 respectively.


The above pictures are from May 2018.

Taco Tuesday

What you’ll need

  • Frying pan
  • Spatula
  • Garlic press
  • A big bowl


  • 2 tbsp Butter
  • 1 Onion
  • 3 Cloves Garlic
  • 1 lb Medium Ground Beef
  • Old El Paso Taco Seasoning
  • 2 tbsp Olive Oil
  • 1 cup grated Cheddar Cheese
  • 2 tbsp Sour Cream
  • 2 tbsp Pickled Jalapenos
  • 2 cups Lettuce
  • 2-3 tbsp Homemade Salsa or Low-Sugar Salsa
  • 2 Eggs
  • Hot Sauce to Taste
  • Salt and Pepper
  • Optional: Pork Belly

Get to cooking!

  • Heat 2 tbsp butter in a skillet
  • Cook the onion until translucent – about 5 minutes
  • Crush garlic and add in – cook for 1 minute
  • Cook down the Ground Beef until almost fully cooked through
  • If you decided to add pork belly, then chop it up and add it to your pan
  • Add the taco seasoning package, mix well and let simmer for a few minutes

Prep to serve:

  • Tear lettuce, add it to your bowl and add the olive oil on top
  • Add half the ground beef on top of the lettuce
  • Add your salsa, sour cream, hot sauce, jalapenos, and cheese
  • In a skillet, cook the eggs sunny side up and add to the taco bowl


As was the case with the last recipe, Spiteful Shrimp and any other recipe on this blog, I’m adding a bit of backstory AFTER the recipe itself! I’ve become a pretty fan of specific traditions and Taco Tuesday is definitely an example. While I was living in Toronto, Ontario for a couple of years, my roommate and I became big fans of Taco Tuesdays. We would not spend much time in the same room for most of the week but Tuesdays became somewhat sacred.

That has continued on over the last couple of years. The major difference now is that I have changed the delivery system. I used to have fun with hard shell and soft shell taco shells or even a mix of both similar to how it’s done at Taco Bell. Since going Keto in January of 2017, I’ve adjusted Taco Tuesdays with one key factor: salad. Ever since I went Keto, tacos have transformed from hand-held food delivery to a giant salad that might tip the scales at 3-4lbs depending on how hungry I am!

Taco Tuesday has become even more sacred in recent weeks as I’ve fully embraced intermittent fasting. I am currently on a 48h fast beginning Sunday after dinner and ending at dinner on Tuesday, right in time for tacos! Yes, I planned it that way.

So get out and there celebrate Taco Tuesday! Do it with standard taco shells or in a salad! It’s a fantastic meal that is sure to keep you full and happy until Wednesday rolls around.

Helpful Information

Rule #1 – Forget everything you know about nutrition!
Rule #2 – Keto is a lifestyle and not a diet!

I’m really excited that you asked for more information on the Ketogenic Lifestyle! It might seem like a daunting task to sift through all of the research right now but just know that it’s much easier than it seems. My biggest piece of advice is going to be to listen to your body! If you’re hungry, then eat. If you’re not hungry, then don’t eat! Just make sure you’re sticking to some pretty basic rules.

But first, what is Keto? 

Basically, you want to keep your Macro Nutrient intake as follows:
– Fat: 70%+
– Protein: 20%
– Net Carbs: 5% – This is carbs minus fiber
– 0 Sugar – This is KEY!

Your body will enter a type of starvation mode called Ketosis where you switch from using Glucose for fuel and your body will start converting fat to ketone bodies or Ketones. The ketones will then be used as fuel for your brain and cells. It appears as though ketones may be a more efficient fuel for the body. Do not fret though, your liver is storing 24 hours worth of glucose as glycogen and will dip into this reserve as needed. Proteins you’re ingesting will also be converted to glucose to replenish your glycogen stores meaning your body will not be attacking your muscles for fuel. If you have weight to spare, then you’ll lose weight as a byproduct of this lifestyle. The main benefit you’ll experience is mental alertness and clarity, lots of energy, and you will no longer experience that fog and fatigue you face every afternoon.

You may experience what is called a Keto Flu in the beginning which is like a hangover. Your body is just transitioning. Essentially, your body is lacking key electrolytes (sodium, magnesium, and potassium) that it might not be getting from your new lifestyle. You’ll want to make sure to add salt to your food and supplement magnesium and potassium. Avocados are high in potassium and you can use epsom salt baths for magnesium. Once you’re in a state of Ketosis, which can be measured through a blood test like diabetics do (above 0.5 mmol of Ketones in your blood), then your body starts burning all fat for fuel. This is called becoming fat adapted. If you’re not consuming enough fat for your body, which is normal, then your body will start burning the excess fat reserves that you have stored. The key here is to not consume sugar or carbs as it will invoke an insulin response from your pancreas and your liver will then trigger a fat storage response for your body. Stick to green leafy vegetables like broccoli, cabbage, Brussels Sprouts, cauliflower, spinach, etc.

After some time of sticking to a high fat lifestyle, you should start noticing that you’ll be less and less hungry compared to a higher carbohydrate lifestyle you’re used to following. THIS IS NORMAL! Like I said, just remember to eat when you’re hungry. The practice of grazing or eating 6-10 meals per day is wrong. Along with making sure you’re eating healthy fats like butter, heavy whipping cream, animal fat, etc, you’ll want to make sure that you stick to foods that are low on the glycemic index. This means they are not causing an insulin response. Lower the amount of insulin in your body will encourage your body to stay in a state of ketosis and continue burning fat for fuel rather than storing it.

I think that’s enough to get you started! Here are a few resources that I’ve used to get to where I’m at today. If you have any other questions, then please just let me know! – My blog
– – Tracking food and macros
– – Podcast

Oh, here’s a progress picture that keeps me going:

A Little More About Me

I thought it might be a good idea to share more about myself with you just in case you were wondering. I’ve had a pretty eclectic journey thus far and I’m very grateful for your interest so buckle up!

Ryan and ReoI have always been an active person and have practiced a number of sports including rugby, baseball and hockey. I have a Bachelor of History with a Minor in Computer Science so technical information and research have always come naturally to me. Most of my career was spent in a customer service roll including several years in an emergency call centre.

Years of abnormal working hours, traveling and generally living an unhealthy lifestyle caused me to gain more weight than I ever thought possible and I was not feeling good about myself.

After a few years of weight gain and generally negative living, I was directed to Tim Ferriss as a great resource to start on a journey of self-improvement. Funny enough, I was directed to Tim’s book, Four Hour Workweek, in an effort to optimize my workday. I started improving my work life by consciously reviewing each and every task to remove anything that was redundant. An unforeseen side effect of all of the optimization exercises at work, I also started reviewing things in my personal life to make sure I was fully optimizing my life as a whole. Through Tim Ferris’ three books, Four Hour Workweek, Four Hour Body and Four Hour Chef, I discovered concepts like diet changes, Stoicism, and the minimum effective dose.

While I was working to optimize my life, naturally, my health became a very important area of focus for me. I tried basically everything I could find including cutting out fast food, the slow carb diet, calorie-restriction, and lots of exercise. Sadly, nothing seemed to work for me. I did some work with a coach back in 2014 wherein I was powerlifting and had a prescribed diet to follow. The diet, while being high in carbohydrates did call for an increased fat intake. It was the first time I saw my weight drop at all.


Fast-forward a couple of years and an additional 25lbs gained, I found myself at a loss yet again. I had hit 230lbs and as someone who always had a hard time putting on weight as a teenager and young adult, I was appalled by the state of my body. I just happened upon the Ketogenic lifestyle online and decided to do some of my own research. I did research for over a month before I decided to dive in. The initial weight loss was a total shock! I went down 20lbs in the first two months. Better yet, I felt absolutely incredible! My performance in ice hockey had improved significantly, mental alertness was through the roof and I just felt so good about myself.

I spent the better part of 2017 eating lazy Keto which basically means giving myself some leeway and not strictly sticking to the guidelines of the Keto lifestyle. While letting my health fall by the wayside a bit, I continued doing research into another passion: lifestyle optimization. The end of 2017 saw me get much more serious about Keto and my overall health. I started 2018 officially down 34lbs and looking for any way to be healthier both physically and mentally.

As of May 10, 2018, I am down 45lbs overall and my body composition has changed completely. I have become even more active adding in three to four 20km bike rides to and from work, three lunchtime runs of 6+ km, and three hockey games each week. All of these changes have helped to improve my attitude and general outlook. I have never been as positive as I am today. I’ve begun evangelizing about the benefits of lifestyle changes and all of the talk seems to have had an effect on a few people in my life who are making similar changes and are not looking back.

I’m not exactly certain about the future. I’m going to continue working on myself each and every day. I’m also going to consider lifestyle coaching and putting in more work on my blog to see where this incredible journey will take me.

On this blog, you’ll find everything from stories about my progress and journey, research I want to share, book reviews and stories about my four-year old Weimaraner Lab mix, Reo.


Stay tuned!

Spiteful Shrimp

What you’ll need

  • Frying pan
  • Spatula
  • Garlic press
  • Zester
  • A big appetite!


  • 1lb of Shrimp (21/25 size), peeled
  • 3 tbsp of butter
  • 4 cloves of garlic, crushed
  • Juice of half a lemon
  • 1/2 cup of white wine or homemade broth (recipe coming soon!)
  • Chili paste
  • Salt and Pepper to taste

Get to cooking!

  • Heat 1 tbsp of butter in a skillet at medium heat
  • Once the butter is simmering, add in the garlic and cook for about 30 seconds
  • Stir in the chili paste and let it simmer for 1-2 minutes
  • Add the wine/broth, lemon zest, lemon juice, salt and pepper
  • Let the whole thing simmer for 1-2 minutes
  • Lay as many of the shrimp down into the pan and cook for 1 minute or until they become pink on the pan side (The first shrimp should be ready to turn by the time you’ve put them all in the pan)
  • Flip the shrimp over and cook for another 1 minute on the opposite side.
  • Take the pan off of the element and serve on a plate with the extra sauce in a ramekin or I love throwing it all in one big soup bowl!


I figured it would be a good idea to add this to the end of the recipe rather than at the beginning since I’m always cursing when I get to a recipe and there is a gigantic blog post ahead of it! Let’s do the opposite around here!

I’m a big fan of both shrimp and spicy food so combining the two only seemed natural. I’ve done the cajun-style boil both in restaurants and at home before. They’re absolutely amazing but the time it takes to both prep and cook take away a bit of the lustre of it all.

Along came Carl Franklin, one half of the 2 Keto Dudes. On one of their more recent podcasts, Carl discussed a shrimp recipe that sounded incredible! I quickly took a mental note of the ingredients and drove to the store to buy everything I needed. I found a great garlic chili paste (link here) that is Keto so I decided to use it in the recipe. Along with shrimp and spicy food, I adore garlic so it was the perfect match.

I prefer my sauce a bit on the runny side so I don’t cook it down nearly as much as I’m sure you could so I’ll definitely leave that up to you. I’ve used the sauce on roasted broccoli which just elevates an already incredible veggie.

All in all, if you enjoy cajun-style shrimp, then this little asian/cajun fusion spin will blow your socks off!

The Journey Begins

Thanks for joining me on this new adventure! I’m a Solution Engineer for a software company by trade and I have a real passion for everything related to nutrition, sleep, metabolism, physical activity, and just general lifestyle. I’m born and raised in Montreal, Canada. I’ve always been a very passionate person and that has come through into my thirst for knowledge.

I’m always looking for new and exciting research in fields that interest me. The issue I have continued to run into is the lack of aggregated information. When discussing something I recently read, I tend to forget where I found the information. I had a couple of people in my life suggest starting a blog where I can share the insights I’ve gained and associated research. I just added in the idea of sharing my story and journey as well.

Of course, how can I write and share about nutrition without recipes? I will add links to recipes I’ve found and have enjoyed while also adding some where I’ve thrown a little twist in to make them my own.

My Story:

I’ve been pretty active for most of my life and have always loved food. I spent a number of years working on shifts and so the excuse to eat badly was readily available at every turn. I went from quite thin in College to close to 200lbs in 2014. I tried a workout regimen and accompanying nutrition plan for some time in 2015 but that never really helped; I saw some of the weight come off but the other issues including being tired and generally unhappy with my body never subsided.

In 2016, I did a lot of traveling for my job and quite a bit of binge eating and drinking. I got up to my highest weight which was 230lbs. The weight slowly crept up so I just kept telling myself it would come back down and that I would get it under control “soon.” I was on a trip in Kentucky, USA in August 2016 and spent most of the time without a shirt on. A few pictures of me were posted on social media and when I saw them in late 2016, I decided to start doing research into what I could do to reverse the damage.

Along came Keto! I found keto through a number of different channels including Tim Ferris and Dominic D’Agostino, 2 Keto Dudes, etc. I did a fair bit of research ahead of embarking on this journey in January 2017. The first 20-30lbs came off quite quickly by March of 2017. I spent a good part of April to August in and out of ketosis and keeping my weight hovering around 200lbs. After coming back from a trip to Mexico and not feeling great mentally or physically, I decided to get back on the keto horse and was as motivated as ever.

I am currently down to my lowest weight in 10 years at 183lbs which is 47lbs overall. I exercise 5-7 times per week including ice hockey, flag football, running, cycling and basketball. I’m also training for a half-marathon that I’d like to do in November. I can truly say that I am in the best shape of my adult life. As I mentioned earlier, I’ve been active for a long time but it was always a struggle. It is no longer a struggle thanks to Keto. I’ve now fully embraced intermittent fasting and just completed my first 72 hour fast that I’ll repeat monthly.

Some of the biggest motivators have been body composition changes, mental alertness and clarity, and overall endurance when exercising. The other motivator has been how keto has affected the people around me. I am seeing a number of people try and succeed with it! The benefits of keto and intermittent fasting as they relate to preventing or slowing neurodegenerative diseases have also hit home for me.

All in all, I have never felt as good as I do today. I thought it would be a difficult way of life but it has been much easier because of the way I have embraced it. It is not a diet, it truly is a way of life that needs to be fully adopted. I encourage everyone I meet to do a bit of research and try it out.

2018 – Side by side with a photo from March 2016Side-by-side.jpg

I’ve been inspired by a number of personalities over the last few years to share my insights. Where possible, I’ll be sharing their content as well.

Thank you again for joining me and supporting me in this endeavour!