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Practical guides, tools, and recipes for tracking ketones, glucose, and your metabolic state — with the accuracy your goals deserve.
GKI Calculator
Combine your blood glucose and ketone readings into a single number that reflects your real metabolic state. Built for fasting and ketogenic protocols.
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Fasting & Ketosis: A Starter Guide
What actually happens when you fast, when ketones start showing up, and how to know your body has switched fuels.
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Extended Fasting Protocols
Going beyond 24 hours — the metabolic shifts to expect, what to monitor, and when extended fasting helps versus hurts.
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What Is the Glucose Ketone Index?
A clear breakdown of GKI — what it measures, where it came from, and how to read it without the jargon.
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How to Test Ketones Accurately
Step-by-step on getting reliable readings every time — finger prep, strip handling, and logging your data.
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Reading Your Glucose & Ketone Zones
A reference for what each range means — from trace ketones to deep ketosis, and from fasting glucose to post-meal spikes.
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Common Mistakes That Skew Your Readings
The small habits — sample size, hand washing, strip storage — that quietly throw your numbers off by enough to matter.
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Blood, Breath, or Urine: Which to Trust
All three measure different ketones at different stages. Why blood BHB is the standard if accuracy is what you're after.
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Keto for Women: A Different Approach
Why women often need to fine-tune carbs, protein, and fasting windows differently — and what to track to find your sweet spot.
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PCOS and the Ketogenic Diet
How a low-carb approach affects insulin and androgen levels, plus what your numbers can reveal about your response.
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The Menstrual Cycle and Ketosis
Why ketones and glucose shift across your cycle, and how to read your data without panicking at the variation.
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Keto for Men: Optimizing Performance
Where men's metabolic responses differ — fuel partitioning, recovery, and how to track without overcorrecting.
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Testosterone and the Keto Diet
What the research actually shows on hormones and low-carb eating, and what signals to watch in your readings.
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Perimenopause: What's Happening Metabolically
Insulin sensitivity changes, sleep disruption, and why your old fasting protocol may need adjusting.
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Menopause and Insulin Resistance
How metabolic flexibility shifts post-menopause, and what GKI tracking can reveal about your trajectory.
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Inflammation 101: Markers That Matter
A practical introduction to chronic inflammation, the markers worth knowing about, and where ketones come in.
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The Anti-Inflammatory Power of Ketones
How beta-hydroxybutyrate functions as a signaling molecule and what fasting research says about systemic inflammation.
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Building Habits That Actually Stick
Why fasting protocols fail and what habit research says about making them sustainable beyond month one.
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Habit Stacking for Fasters
Pairing tests, meals, and movement so your routine runs on autopilot — not willpower.
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Keto Philly Cheesesteak Lettuce Wrap
All the richness of a classic Philly — served in lettuce wraps for keto, or on a hoagie roll for the rest...
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Receta de barras de pastel de nueces pecanas cetogénicas
Con Halloween y Acción de Gracias a la vuelta de la esquina, puedes aprovechar las nueces pecanas en casa para preparar deliciosas...
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Pavo keto con salsa de queso crema
Especialmente con el Día de Acción de Gracias a la vuelta de la esquina, el pavo es un clásico navideño. Hemos creado...
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Risotto de calabaza con camarones y coliflor (receta keto)
Ahora que ya llegó el otoño y la calabaza es el ingrediente más popular, el risotto de calabaza es una apuesta segura....
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Receta de tarta de queso y calabaza keto
Ya llegó el otoño, así que no te puedes perder el cheesecake de calabaza. Hemos creado un cheesecake de calabaza bajo en...
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Receta de panqueques cetogénicos
No hay nada mejor que una buena pila de panqueques para desayunar: ¡son un clásico! La dieta keto no significa que tengas...
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Receta de pastel de calabaza keto
Nos acercamos al otoño y festividades como Halloween y Acción de Gracias merecen la pena. ¿Por qué no celebrarlo con un delicioso...
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Galletas con chispas de chocolate cetogénicas
¿Se te antojan las mejores galletas con chispas de chocolate? No importa qué dieta sigas, esta receta está diseñada para mantener tus...
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Rollos de canela keto
¿A quién no le encanta el delicioso aroma de los rollos de canela? Es una receta de postre perfecta que activará tu...
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Pollo y berenjena keto al horno con salsa tzatziki
¿Hay algo mejor que un plato en una sola sartén con verduras, pollo y queso? El Pollo y Berenjena Keto en Sartén...
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Receta de pescado y patatas fritas keto
Puedes seguir disfrutando del pescado con patatas fritas en una dieta cetogénica si te encanta el sabor del pescado y sigues una...
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Receta de huevos al horno con aguacate keto
Si te encantan los aguacates para desayunar, esta receta es la manera perfecta de empezar el día. Los huevos horneados con aguacate...
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Cazuela de pollo y brócoli keto
Una receta rápida y fácil de Cazuela Cremosa de Pollo y Brócoli Keto. Es una idea rápida para una cena entre semana:...
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Pollo cremoso toscano keto
Un plato fácil y delicioso en una sola sartén, el cremoso pollo toscano es rico y sustancioso. Esta receta familiar cuenta con...
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Macarrones de coco keto
Los macarrones de coco keto son deliciosamente dulces, con un delicioso sabor a coco, y deliciosos hasta el final. ¿Y lo mejor?...
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Receta de brownie de fudge keto que saciará tus antojos de postre
¿Quién dice que no puedes comer brownies con una dieta cetogénica? Si te encantan los dulces y no puedes controlar tus antojos...
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35 ideas de desayuno keto que son todo menos aburridas (Self.com)
Recetas creativas que intentan recrear los carbohidratos del desayuno prohibidos en la dieta keto, como panqueques y waffles, para quienes tienen antojo...
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Start tracking with confidence
Every guide on this page works better with accurate readings. Both kits include everything you need to start measuring blood glucose and ketones from day one.
