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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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Keto Pecan Pie Bars Recipe
Soft, chewy bars topped with gooey caramel pecans — this keto version of classic pecan pie is gluten-free, low-carb, and ready in...
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Keto Turkey with Cream Cheese Sauce
Turkey doesn't have to be saved for the holidays. This keto-friendly version pairs juicy seared breast with a rich cream cheese sauce...
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Pumpkin Risotto with Shrimp and Cauliflower Keto Recipe
Now that fall is here and pumpkin is the most popular autumn ingredient, you can’t go wrong with the Pumpkin Risotto....
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Keto Pumpkin Cheesecake Recipe
Fall is here, which means that pumpkin cheesecake is a must-try. We’ve come up with a low-carb pumpkin cheesecake that you’ll absolutely...
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Keto Pancakes Recipe
Nothing beats a large stack of pancakes for breakfast—they're a classic! The Keto diet does not mean you have to refrain from...
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Keto Pumpkin Pie Recipe
We're heading into fall and holidays like Halloween and Thanksgiving are worth celebrating. Why not celebrate it with delicious Pumpkin Pie? Don’t...
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Keto Chocolate Chip Cookies
Have you been craving the best chocolate chip cookies? No matter what diet you're following, this recipe has been designed to keep...
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Keto Cinnamon Rolls
Who doesn’t love the great smell of cinnamon rolls? It’s a perfect dessert recipe that will activate your happy hormone and fulfill...
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Keto Chicken And Eggplant Sheet Pan with Tzatziki Sauce
Is there anything better than a one-pan dish with vegetables, chicken, and cheese? The Keto Chicken and Eggplant Sheet Pan with Tzatziki...
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Keto Fish and Chips Recipe
Classic fish and chips, made keto — almond flour and parmesan crust on cod, with crispy baked rutabaga chips and a curry...
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Keto Baked Avocado Eggs Recipe
If you love avocados for breakfast, this recipe is the perfect way to start your day. The baked avocado eggs are delicious,...
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Keto Chicken Broccoli Casserole
A quick and easy recipe for Keto Creamy Chicken Broccoli Casserole. It's a quick dinner idea for a weeknight feast that's rich,...
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Keto Creamy Tuscan Chicken
An easy and delicious one-skillet dish, creamy Tuscan Chicken is rich and satisfying. This family-friendly recipe boasts a flavorful creamy sauce that...
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Keto Coconut Macaroons
Keto Coconut Macaroons are delightfully sweet, coconutty and delicious right to the end. The best part? They're low carb and gluten free!
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Keto Fudge Brownie Recipe That Will Satisfy Your Dessert Cravings
Who says you can't eat brownies while you're on a ketogenic diet? If you’ve got a sweet tooth and you absolutely have...
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35 Keto Breakfast Ideas That Are Anything but Boring (Self.com)
Creative recipes that attempt to re-create the breakfast carbs not allowed on keto, like pancakes and waffles, for folks who have a...
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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.
