Exogenous Ketones

If you have been following the Keto lifestyle, you have heard the advertisements of Exogenous Ketones. If you believe the ads, these supplements are a magic cure to weight loss.

Exogenous ketone body supplements provide users with an instant supply of ketones. They raise blood ketones even if you’re not in a state of ketosis before ingestion.

It’s not fully understood what the long term effects are of combining a non ketogenic diet with exogenous ketone supplements.  Research is in its early stages and more data is needed.

Exogenous ketone bodies are just ketone bodies that are ingested through a nutritional supplement. Ketone bodies produced in the liver are more properly referred to as endogenous ketone bodies.

Exogenous = Originates from a source external from the body.
Endogenous = Originates from a source internal to the body.


What are ketone bodies?

Our bodies use ketones via our mitochondria to generate energy. They are an alternative fuel source to glucose.

Ketones are simple compounds because of their small molecular structure and weight. Specifically, they are organic (carbon-based) compounds that contain a central carbon atom double-bonded to an oxygen atom and two carbon-containing substituents, denoted by “R” (see chemical structure below).

In humans, there are 3 different ketones produced by the mitochondria of the liver. These are also often referred to as ketone bodies.

The three ketones are:

  1. Acetone
  2. Acetoacetic Acid
  3. Beta-Hydroxybutyric Acid (also known Beta Hydroxybuyrate or BHB). Other chemical names include 3-hydroxybutyric acid or 3-hydroxybutyrate.

BHB is not technically a ketone since it contains a reactive OH-group in place of where a double-bonded oxygen normally would be as you can see in the diagram above. Yet, BHB still functions like a ketone in the body and converts into energy.

What can we eat to help promote these Ketone Bodies?

The biggest question for most people will not be, what do they need to eat, but rather what they should avoid. If you are eating carbohydrates the liver will metabolize them first and the body will use the carbohydrates for energy. The fats will be stored for later. The process of converting a fat cell into a ketone body is more of a process than converting a carbohydrate into glucose. The body is good at choosing the simplest activity. Therefore, cut down on the carbs and increase your fats.

There are different types of fats, some quickly promote the production of ketone bodies, while others take the slow route.  Choosing fats that can get to the liver quickly and be converted to ketone bodies can be helpful.  Dr Jockers.com does a fantastic job of explaining this process. Rather then putting it in my own words, head over there for a minute. Don’t forget to come right back and finish up here.

A great blog describing why MCT oil should be used for elevated Ketone Bodies.

MCT Oil vs Exogenous Ketones

After reading this post I hope you have a better understanding of what a ketone body is, how we produce them and how they benefit our bodies.  Our liver is going to use exogenous ketones or it will create ketones endogenously from the stored fat.

What I am interested in is helping people effectively produce energy from ketone creation in the liver. Once adapted to ketones, the liver will turn more to the endogenous fuel source, i.e . your love handles.

In short, you can purchase and consume a very cost effective MCT oil and the liver will quickly create ketones and use them as fuel. Or, you can purchase expensive exogenous ketone supplements and your liver will take them and use them as fuel.

Either way I recommend you consume them when on a low carb diet.  Best of luck to you in your health journey.


Keto Cloud Bread

A friend sent a Pinterest article with this recipe and I had to try it.  The original blog post I read should win the award for the best photos and videography. They made it look simple and delicious.

I tried it, it was actually simple (once I got it right) and it was as delicious as I had hoped.

It is actually very simple.

First separate 3 eggs.

Whites in one bowl, yokes in another bowl.

Mix 1/4 teaspoon of Cream of Tarter with the egg yokes. This is where I failed the first time.
You must not get any yoke in this mixture. Also mix on high speed for about 4 minutes.  The first time I did this I mixed the whites for a bit, then I mixed the yokes for a bit and vice versa.

This is a no, no! Do not mix the ingredients until the whites are fully mixed and fluffed.



I continued to whip the whites and cream of tarter until the mixture was firm enough to spoon out of the bowl.






I had already mixed the yokes when I started over on the whites. Once the whites where ready I slowly mixed the two together with a spoon.

Mix the yokes with 3 tablespoons of softened cream cheese.  Mix until there are no more clumps of the cream cheese.

Once the two were mixed together I moved them to a cookie sheet that I had prepared with wax paper and olive oil.


Cook it for 20 minutes at 300.

Let it cool for a few minutes and then move to a cooling rack.




I made two dishes with this for my Sunday morning breakfast.


First I made a egg, cheese and bacon sandwich.  With a little mayonnaise this was delicious!





Then I made a sugar free jam treat.

This keto treat was fantastic.

Once again the level of success for me is measured by how much my kids like it. They love this and have eaten all of our first batch. We will need to make another batch for lunch and then probably more for lunches this coming week.






Fat bombs – Chocolate & Peanut Butter

The best part is the taste! The second best part is how simple they are to prepare.

I first warm up the coconut oil until it is in liquid form. I put it in a glass measuring cup and microwave it for a minute.

I add all the ingredients to my blender and blend on low until it is smooth & creamy.

Then you simply pour the dreamy treat into whatever container works for you. I normally put it in the freezer for 30 minutes and then eat some. After that, I store in the fridge.



2 TBS of Coconut Oil

2 TBS Butter

4 TBS Peanut Butter

2 TBS Cream Cheese

1 TBS Cocoa (I like mine dark, you can adjust until you find the right amount of coco for you)

1 tsp Vanilla

Add sweetener to taste (remember that all sweeteners have a different level of sweetness)

Vanilla Cheesecake Fat Bombs

I have been eating my chocolate fat bomb for the past year or so and this was a new welcomed teat.  Elene made this one for me.

I loved it, the rest of the family said it was not very good. They felt it tasted too much like artificial sweetener.


  • 1.4 packages of cream cheese softened
  • 2 tsp vanilla extract
  • Sweeten to taste – I used sweet and low (its what I had) (original recipe called for 60 grams of sweeter. We used about 1/3 of that)
  • 200 ML Heavy Cream



Put the cream cheese, vanilla and the sweetener in a bowl and mix with a hand mixer on low speed until you get a smooth consistent texture.

Add half of the Heavy Cream and mix for another 2 minutes. Let the bowl sit for 3-5 minutes as the sweet & low needs extra time to dissolve.

Add the other half of the Heavy Cream and mix on medium speed for 3 minutes until the mixture is thick.

Spoon the mixture into a piping bag and pipe into mini cupcake liners. Set in the fridge for at least 1 hour before enjoying.

Breakfast Tacos

Breakfast tacos are a favorite in our home.  This makes for a great low carb meal and is a fantastic gluten free option.

Feel free to change this up and use all types of toppings. For this meal I used what I had on hand and the kids loved it.

First I prepared the toppings and shredded the cheese.






On a non-stick pan add a half cup of shredded cheese. Heat until the cheese is completely melted. The longer you heat the cheese the harder the cheese shell will end up being.


I took this picture off of another website.  I used the rack in-side of my oven and the picture revealed how nasty dirty my oven was so I was not allowed to use it.

I scooped up the melted cheese with a spatula, opened the oven door and placed the shell so that the sides drooped down and shaped a taco shell.  Once it cools you have a great tasting hard taco shell.

 I also just simply moved the melted cheese to a plate, added the toppings and wrapped it like a burrito.

Add your favorite hot sauce and enjoy!




I would love to hear your experience. How did it go for you? How did you change it up, and did you enjoy it? Please comment below.

Heaven in a BBQ Chicken Casserole

Sorry, I should have published this yesterday so that you could have heard of this lovely creation prior to Friday!!!!!

I think I have found my favorite food/dessert/snack!

  • Several Small Chicken Thighs
  • 12 Slices Bacon
  • 1 Medium jalapeños (De-seed if you aren’t a fan of spicy)
  • 16 oz. Cream Cheese
  • 1/2 cup Mayonnaise
  • A lot ofShredded Mozzarella Cheese
  • 1/4 cup Frank’s Red Hot
  • Salt and Pepper to Taste

I started by cooking a batch of chicken thighs. I cut them up into smaller pieces on a cutting board prior to cooking.

I cooked them until they were brown. I did drain the liquid off several times. I also added about 1/4 cup of butter along the way. 






While I was cooking the chicken I broiled the bacon. I broil the bacon on a rack on broil .








I mix all of the ingredient. Frank’s, cream cheese. mayonnaise and regular cheese.  Once these are all mixed I place them in a oven safe bowl.

I cook the deliciousness for 10 minutes. After the 10 minutes i add a layer of shredded cheese.








Once the cheese has melted you can add the







This is the most delicious dinner I have ever made in my life! ENJOY!!!!!!!


Bell Pepper Cheese Poppers

Pepper Ingredients:

½ cup Shredded Mozzarella Cheese

¼ cup shredded Pepper-Jack Cheese

2.5 oz. Cream Cheese

3 small sausage links

Sweet Mimi Peppers

Italian seasoning


Sauce Ingredients:


Spring Onions (I used Litehouse brand in a jar)

Tomato Sauce

Italian seasoning



Preparation for the Marinara Sauce:

Heat olive oil in a small sauce pan. Just before oil gets to its smoke point add the fresh garlic and spring onions then sauté for a couple minutes. Reduce heat to low, add the tomato sauce, Italian seasoning and salt to taste.


Preparation for the Poppers:

Pre-Heat the oven to 350

Cut the tops of the bell peppers and then cut one side open. Remove the insides to create a boat shape. Rub peppers with olive oil and cook for 15-20 minutes



While the peppers are cooking cook the sausage. (I forgot to add the sausage to the picture) Once the sausage is cooked mix it together with the cream cheese, mozzarella cheese, pepper-jack cheese and Italian seasoning (add seasoning to taste).

Remove the peppers from the over and turn the oven to broil.





Let peppers cool and add the cheese and sausage mix. Sprinkle shredded cheese over the top and broil until the cheese is melted.



Enjoy with Marinara Sauce!!








Birthday Treat – Delicious

Happy 41st Birthday to me! Well, I don’t eat cake and ice cream but I still wanted something yummy for my birthday celebration.

Bring on the chocolate!

For you sugar lovers out there this may be a little bitter. But I love it!

Melted coconut oil, mixed with raw cocoa with a touch of sweeter.

My wife even liked it!!!! She said, “it actually tastes good to me”… As if there was any doubt to begin with!!!


Ok, so this is not a pic of my actual fat bomb… I could have made it look this nice, but I am too lazy.


It melts in your mouth! Very smooth and just cures that little need for something sweet.


1 1/4 cup melted coconut oil

1/2 cup raw cocoa

3 small sweetener packets (each packet is .035 oz, you do the math)

Thats all there is to it!  Its that simple. I mix them up right in the bread pan. The above ratios create a 1/2 inch thick chocolatey, delicious, melt in your mouth, piece of heaven in a pan.

Make some up and have it to celebrate my birthday as well!


Epic Fail – Chocolate Shake

Getting ready for movie night with the family and I wanted a chocolate shake.  How hard can it be?

No, I did not look anything up, I just grabbed the blender and a few items.




Cream Cheese: 2 oz
Coco Powder: 2 Tbsp
Coconut Oil: 1/4 cup
Coco, Coconut Oil & Peanut Butter Fat Bomb: 1/4 cup
Water & Ice until smooth

Well, lets just say it tasted like waxy coco powder…

Did I finish it?

Yes, of course. I could not let the ingredients go to waist.

I promise I will try again tomorrow and keep you all posted.

Gluten Free – Keto Pancakes

In my house we have two people that can’t eat gluten, so we are always on the hunt for good tasting, quality, gluten free meals.  In addition, the mornings are always crazy. Getting the kids ready for school, making lunches, making breakfasts (that aren’t just plain sugar) and getting to work on time.

Tonight I tried out a recipe and it was a success. The kids loved it. We had a gluten free, keto-friendly bedtime snack. Which, we will duplicate again in the morning for breakfast.

I used my handy dandy Vita-Mix to blend up the ingredients, cinnamon, cream cheese, eggs, Sweet’n Low & flour.





Once blended, I heated up the skillet and melted some butter.








After cooking I spread some of Grandma’s (delicious) jam and the kids dug in…


Both kids loved them! Jorden had seconds, and asked if we could make the same thing in the morning for breakfast.

To be fair, my wife did not like them. However, she does not like cinnamon. She said she loved the texture, very smooth.

I used a non-sugar free topping tonight (because I did not have any sugar free). So technically they were not kept-friendly after the topping was added.

I also wanted to increase the fat content, so I used three egg yokes and only one egg white. It still turned out great. I may try only egg yokes next time. (Jorden sometimes has a hard time with egg whites. He is also the gluten free child)

However, you could make these and put any kind of keto-friendly topping on them and have a great keto-friendly breakfast.

Gluten Free Keto-Friendly Pancakes

Total Time: 5 min

Servings: 2-3


  • 2.5 oz. Cream Cheese
  • 1 tsp Cinnamon
  • 3Tbsp Tapioca Flour
  • 2 eggs
  • 1 Packet of Sweet’n Low