Exogenous Ketones: To Ketone or Not To Ketone

My thoughts on Exogenous Ketones

After being contacted (following the Youtube Q&A) by several folks – both members of Ketogains and Internet strangers, I felt compelled to write as fair and even-handed a write-up on exogenous ketone supplementation as I feel can be mustered. I condition my response by saying this – I want to deal only in evidence and hypotheses grounded in biochemistry.

I admit up front that this will probably become something of a treatise on what constitutes a well-formulated ketogenic diet. I don’t have the time (or the energy) to put together a…
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Weight Loss Secrets…. REVEALED!


Ok guys.

Now that I got your attention, please read this.

I felt the words below were poignant and highly relevant to many people struggling with weight loss.

The public needs to realize that achieving significant weight loss is a monumentally challenging, mind-numbing, daily grind. It’s not a stroll through the park where you’re faithful to an “off limits” food list, and look like a superhero by the time you click your heels and get back home to Kansas.

People have to realize that caloric deficits gradually diminish as weight is lost…
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Supplements and Ketogenic Diets – Facts and Myths

Suggested supplements that work well with all ketogenic diets (SKD, TKD, CKD)


Although not strictly necessary, most supplements and Keto work very well together.

The only thing you have to be mindful of is the actual carbohydrate content of  your supplements. Prefer those that contain very little or no carbs.

Check this blog post by Bret Contreras on whIch supplements really work. Check our “Must-have Supplement Guide” Protein Powders

Although not really needed if you are meeting your suggested protein intake with whole foods, Protein Powders (whey, beef, casein) are a quick and convenient way to…
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DarthLuiggi’s Featured Podcasts

Hello guys!

Here is a collection of some Q&As, Interwiews, and Podcasts I have been featured on.

PRIMAL EDGE HEALTH: 14 years in ketosis, you can build muscle on ketogenic diet – Darthluiggi interview PRIMAL EDGE HEALTH: Q&A with Darthluiggi – Ketogains FAQ, macros, strength training, bodybuilding FAT ADAPTED ATHLETE: Q&A with Darthluiggi of Ketogains PART 1 FAT ADAPTED ATHLETE: Q&A with Darthluiggi of Ketogains PART 2 THE SUPERHERO MAKER CRAIG PREISENDORF: Ketogains Teamup #1

Ketogains Novice Kettlebell Workout

This program is a variation of the classic 5×5 program, but done with Kettlebells.

The program is to be conducted 3 days a week for Strength Training and 2 days a week for Fat Burn, alternating workout A&B on non-consecutive days.


WEEK ONE WEEK TWO Day 1 – Workout A Day 1 – Workout B Day 2 – Fat Burn: HIIT Day 2 – Fat Burn: HIIT Day 3 – Workout B Day 3 – Workout A Day 4 – Fat Burn: HIIT Day 4 – Fat Burn: HIIT Day 5 – Workout A Day 5 – Workout B Days 6 & 7 – Rest Days 6 &…
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ketogains 5x5 novice strength program exercise squat example

Ketogains Novice Strength Training Program (5×5)

5×5 Novice Strength Training Program by KETOGAINS (based on 5×5)


If you are a beginner and actually want to make gains in muscle mass and strength follow this program. It is based on the classic 5×5 program and has a reputation for being a very tough and very high volume but very high rewarding program.

Contrary to popular belief, you don’t need to do lots of repetitions at low weight to get “toned” and “defined”… You achieve the “toned” look by having a low enough Body Fat % and at least somewhat decent muscle. This program will help you…
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How to Estimate Your Body Fat Percentage (BF %)

What is the measurement of body fat percentage?

Put simply, the measure of body fat percentage is assessing what portion of your body is made up of fat. The remaining weight spread between organs, water, muscle tissues, bones, etc.

If you weigh 200 pounds, and 20 pounds of that is fat, then your body fat percentage is 10%. 30 pounds of fat would put it at 15%, 40 pounds at 20%, and so forth. The rest we refer to as your lean mass.

If you gain or lose only fat, your body fat percentage goes up or down accordingly. But it…
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Iodine: why, what kind, recommended amounts and how to supplement.

For quick reference later – Iodine recommendations –  RDA -150 ug (micrograms) – Ketogains recommended starting at .5- 1 mg up to 3 mg with 1 mg maintenance+ 200-400 ug selenium


(for those without pre existing thyroid conditions, not recommended to supplement iodine if you have existing thyroid conditions until further research is conducted, proceed at your own risk)

Iodine is a vital nutrient for every process in the body. Iodine was added to table salt to prevent goiter from deficiency but the amounts in it are hardly enough. The RDA of 150 ug is just enough to prevent…
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Will This Kick Me Out Of Ketosis?

A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on.


How do humans enter ketosis in the first place?

Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will…
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Don’t Fall Victim To Ketone Envy.

Ever wanted to know what it means to have more or less ketones, and how should we measure them?


A common misconception of ketones, since they are produced from fat, is that more ketones = more fat burning.

This sadly is not the case.

Let’s explore some entry level biochemistry.

So the image below  is about the most simple one that I like and we can use for our purposes. With carb reduction, fats first enter lipolysis (about 50-150g of carbs/day). Yes, someone can maintain this level of carb reduction and not be in ketosis yes still use free…
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