A Versatile Shake To Fit Your Needs

A challenge for most people trying to stick with a high-fat/low-carb protocol like the ketogenic diet is avoiding treats. Especially during the adaptation phase where your body is making a shift to burning fat as it’s primary fuel source instead of glucose. Now, I’m not advising that this shake is a good plugin for your cravings during that time period. I always believe it’s best to restrict carbs as much as is tolerable during that period, and then once your adapted, your in a much better position to digest carbs more efficiently – and by that, I meant there is much less insulin resistance and spike in glucose.

But once the hunger and cravings go away, if you’re like me, you’re probably going to want some type of comfort food at some point. And for me this does the trick – with lots of quality fat and adequate protein.


3 to 4 cups of Unsweetened Coconut Milk <unsweetened almond, soy or cashew milk can be substituted> depending on desired consistency.

* Optional 1/2 to 1 cup Cold Water depending on desired consistency

1 serving of Vanilla or Unflavored Grass-Fed or Plant Based Protein [I prefer complete proteins like whey or collagen]

1 teaspoon Cinnamon

1 heaping TSP of Vanilla Chai flavored Maca Boost by Gaia Herbs

1 heaping TSP of Creatine Monohydrate by Douglas Laboratories

1/3 to 1/2 Cup Chia Seeds

1 TBSP Almond Butter


1 TBSP Grass Fed Fat [I use Bulletproof Grassfed Ghee because butter doesn’t like to blend unless at room temperature or above; I’ve heard Cacao Butter works well too.]


Slap it all in a high powered blender and get to crackin’, ju herd?

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