The Quick Start Guide
to Keto And Intermittent Fasting

Last Update Tuesday, September 24, 2019

Quick Start Keto And IF Guide 1
Quick Start Keto And IF Guide 2
Quick Start Keto And IF Guide 3

Welcome to The Quick Start Keto And IF Guide…   I have put this guide together based on over 1,318 days of doing Keto and IF and input from over 80,000 people in my Keto/IF group.  This is totally free and since I am not making any money from this, my only motivation is to give you everything that I have learned that I would do not if I was starting over. 

If you are hear, we know you are far above average and ready to make a change in your life.  Because most people do not bother.  Good for you!

I do have to warn you though.  You have to be ready to leave pretty much everything you thought you know about diet and exercise behind in order to start feeling great again, losing weight, having more energy, a higher sex drive, and be in a better mood every day.  And yes all of this is doable! 

Imagine, waking up feeling great. Liking the way your body looks and feels, getting your mind into overdrive or what we call 6th Gear, early in your day and staying there all day long.  You can have a better attitude, get more done and have more energy than you ever thought possible. That is what this site is all about. 

With 6th Gear IF/Keto, we color outside of the lines of strict Keto and Intermittent Fasting.  We go for minimal effort and maximum gains.

Also check out the latest blog post on Bomb Proof Yogurt, it can help jump start the whole process.  Click Here to check it out. 



The first thing we need to do is to define a couple of things so that you and I are on the same page here as we begin our adventures with Keto, Intermittent Fasting, and 6th Gear.

Watch the video below to see why your other diets have not worked up until now. 

When you are doing Keto or Intermittent Fasting, you may end up eating the same or more calories than what got you fat, but, they will be a different type of calories and you will eat them in a different way so that are pretty much never, ever hungry again! Plus as a bonus, if you are the type of person that gets Hangry, that will dissapear and not happen anymore.

Whenever you hear an expert say all calories are the same, which is really just a unit of measurement, this is like saying drinking an 6 ounce glass of beer or wine in 10 minutes, will have the same effect on you as drinking a 6 ounce glass of Tequila right? If someone told you that you would be secretly looking at them and saying " You are some kind of special aren't you?" and laughing. Yet far too many of the "Experts" say 1 calorie is equal to another calorie. Using the example above, you can see why this is just silly. This is why people that understand the calorie myth, laugh at people that don't or if they are nice, they will try and explain it to them. 🙂 If you think of Carbs as the Tequila when it comes to getting fat and Fat and Protein as the beer or wine, you will understand why having more Fat or Protein does not create nearly the impact that Carbs do on your body. Your body has massively different reactions when you consume the different types of food. Your hormones and chemicals in your body react completely different when you eat Carbs versus Fats and Proteins. They have different impacts on you much the same way drinking the same amount of Tequila vs Beer or Wine. Now is this beginning to make sense? Good! I knew you were smart just because you are reading this.

Understand these simple facts, and you are well on your way to understanding how to control the types of food you eat that determine how fat or skinny, and even how unhealthy or healthy you will become by the types of calories you eat. Not just how many calories you eat. Going for one more analogy here. Once you switch your body from burning carbs (think of them as paper) to fat ( think of them as big logs) it will take half us much effort to turn them into energy and you will not have to constantly throw in pieces of paper all day long to keep your fire going. Once you become fat adapted, it is effortless to not eat for long-period of time and to do Intermittent Fasting. It is like throwing a couple of nice big hardwood logs on the fire instead of feeding it sheets of paper all day. Does that make sense? I have pulled together these videos so that you have a good understanding what is going on because if you are like most people, what you were taught in school and pretty much everyone else about healthy eating is completely wrong.

Frequently Asked Questions

Some frequently questions and answers

What Is Intermittent Fasting Or IF?

This is a very basic answer. Typically it is when you do not eat for a period of 14 to 20 hours. You eat during the period that is left over. It helps give your body a rest from constantly digesting food and gives it a chance to repair itself. Intermittent Fasting or at least fasting have been around for several thousand years. 

After approximately 12 hours from your last meal, your body shifts from using sugar (glycogen) as a primary source of fuel to Ketones (fats) and metabolizes fatty acids. It also starts to repair damaged cells, of all types. It can also enhance cognitive function and repairs.  And wonder of wonders a process called Autophagy kicks in where your body actually reclaims broken cells and excess parts and pieces (like saggy and aging skin).  Plus, there is mounting evidence that it can clean out the junk in your brain that can lead to dementia and Alzheimer’s. 


What Is Keto Or Fat Adaptive?

Again, for our purposes, this is when your body switches from primarily burning sugar for fuel, to burning fat for fuel.  Fat takes about 1/2 the energy to turn into fuel your body and your brain can use so, it only has to work half as hard to turn the fat that you eat (say a pat of butter) into fuel versus a mouthful of corn on the cob.

Fats also put out far less bad waste products in your body during the digestive process and, they provide a lot more overall energy. They are far, far, more efficiently utilized than carbohydrates.

Your mitochondria (the little guys that manufacture fuel for our cells) love ketones. They only have to work about half as hard to extract the same amount of energy for your cells.  Because of this, it is not as damaging to them, so they last longer and function far more efficiently. Truly this is a Win-Win for you and me!

Why Combine IF And Keto ?

Because there is strong evidence that when you combine them both, the benefits from each become synergistic. 

For instance, the vast majority of people report increased awareness, alertness, better moods, calmness, and better brain function. The effect is what we call 6th Gear. There a numerous physiological causes there are well documented. There is a video that explains it below.

What is slowly coming in is that you by doing some of the protocols from Keto and some from Intermittent fasting, you can get nearly the same benefits as if you were following each protocol strictly. Minimal input for maximum results. 

In this case, you can have your cake and eat it too. It just has a little different recipe than you may have ever seen before.

Is This New?

Contrary to popular belief, fasting and the Keto diet have been around for thousands of years.  Through the centuries it has seen a resurgence. Socrates speaks about the benefits of fasting nearly 2,000 years ago and more recently in the early 1900’s none other than Upton Sinclair wrote a book called The Fasting CureClick Here to read it for free on Google Books. In the late 1700’s Jonh Rollo reported successfully treating diabetes with a low carbohydrate Keto diet. And more recently in 1958 the book “Eat Fat and Grow Slim” by Dr. Richard Mackarness that has sold over a million copies.  Dr. Lutz also wrote a ground breaking book called. ” Life Without Bread” around the same time and he did some very interesting experiments the proved chickens die of pulmonary and heart disease when fed a grain heavy diet and they became obese as well as messing or their natural hormone balance. 

Sound familiar? 

They are one of the closest animals to humans when it comes to heart disease. There were others in the 1900’s that reported much that same thing including scientific studies documenting the efficacy of low-carbohydrate diets.  

Can I Drink Tea, Coffee Or Bullet Proof Coffee During My Fast ?

Yes you can period. In fact, it can actually enhance he benefits of fasting. The is a lot of old information about this out there for some reason and this may be the most asked question that I get. 
It can help you digest fats more easily and even help with Autophagy.

Click here for more detailed information on all of the benefits. Of course if you do not want to drink coffee, you do not have to. Most of the same benefits are accrued with Tea as well.


Can I Just Do Intermittent Fasting Or Can I Just Do Keto?

Of course you can. Either one by themselves can have huge benefits for you. Just know that when you combine them, the benefits multiply.  

That being said, you will be amazed at doing either one and even more amazed when you combine them. 

So Cutting Calories Really Does Not Work?

There have been numerous studies done on this that prove the cutting calories doe not work period for long-term weight loss. Caloric deficits or counting calories by themselves do not work but are pushed by many fad diets and diet product on an unsuspecting public. That is why most (about 99.99%) of  people always fail with diets that restrict calories.  This was first proven back in the 1940s’ and since then hundreds of times. 

Part of it is because like people, all calories are not created equally. To make a point think of it this way.  You own a farm and to run it successfully you have to get work done daily or you will go broke.  So, take your fat lazy brother in law that drinks a 12 pack of beer, watches TV all day, and has not worked out in 20 years. Now he can’t do the same amount of work as say a professional hockey player right or even someone that grew up on a farm and worked every day.  But all three are each counted as 1 person yet they out-put and value to you as a farmer are totally different. The same goes for calories.  You have bad Carbs ( your lazy brother in-law),  and Fats and Protein (the hockey player and experienced farm worker). 1 calorie of carbohydrate is not the same as 1 calories of good fat.  

Then we have Leptin, Grhelin, and Insulin resistance which are powerful hormones.  They act and come into play which kind of turns off and on the switch to being able to use the stored fat you have.

It is somewhat complicated but just cutting down calories by themselves do not lead to long-term weight loss.  Typically in fact, the exact opposite.

Also, caloric deficits actually my your metabolism slow down so even at rest you will burn less calories and have been show that it can permanently damage your metabolism so that is never revs up again and you will pack on the pound the second you stop even more so than before. It flat out doe not work. There are several videos below as well as reference to the science behind this. 

How Much Of This Do I Need To Do?

There are no 6th Gear Police here.  My thoughts are any step you take towards making yourself more healthy is a good one. This is a journey, not a sprint.  

My goal is to be following what I do 50 years from now. I only do things that I can stick with long-term and have long-term value. That is why I do what I do pretty much daily.  That is why I don”t lift heavy weights or do anything extreme.  Extreme things have a tendency to blow up in your face. 

I just follow the science and make changes as I go.  There is a TON of science going back the past 100 years on this and thousands and thousand of studies.  Your guess is as good as mine why this is not more widely known.  I can tell you this though, many of the smartest and wealthiest people that I now follow either IF or Keto, or both. 

Let's Get On The Same Page

Based on my experience, I would not attempt to do Intermittent Fasting longer than 13 to 14 hours maximum until I had been on Keto for at least two weeks or know that I was fat adapted. Because it is so much easier this way!

Here is my quick start guide to ” The 6th Gear IF/KETO ” regime that I follow.

 Make sure you consult with your doctor before you start any new diet, change your eating habits, or take any supplements.  I am not giving any medical advice here.

This just explains the basics of what I do and what I did to get started.  This information can get you started in the next 30 minutes or so. Here is an explanation of where I am coming from and how this all got started.

See, that was not so bad now was it?

The video below is ALL the information that I used to get started for about my first 30 days or so.  You can just do Intermittent Fasting and eat what you eat now and you can get AMAZING results.  Got that?  I will talk about combining this with KETO in a minute, just keep reading. 

Almost everyone makes getting started in IF/Keto way too hard.  From the input that I have gotten from nearly 67,000+ people in my Facebook group and from what I have read, starting simple and not making this too complicated will help you stick with it.

I personally started with Intermittent Fasting after watching Chris’s video. I did not read anything else nor watch any other videos on the subject for at least 30 days.


Come on, the guy is buff, obviously in shape, and have been following him previously, I knew he is one sharp business man too. The last reason was the main why I started IF and then added keto. I WANTED TO MAKE MORE MONEY!  🙂  The rest I figured would be gravy.

Having learned from past experiences that in order to get fast results in anything, all you have to do is find someone that is where you want to be or has the results you want to get and model them.  Put your ” Brain” on vacation and do exactly what they say.  Guess what?  It Freaking worked beyond my wildest dreams, the getting in shape, the better thinking, the whole 9 yards. I kid you not.  It feels awesome!

So here is the video that got me started once again. Hint, hint, it can work for you too!

You see I started on this journey because I had done Keto on and off for nearly 20 years previously with good, but not long-term results.  The kicker is when you pair the two together, that is when the magic happens as I found out!


“You Were Lied To About Fat Being Unhealthy Because Of A Couple Of Scumbags At Harvard”


A couple of big things. To be successful at this, you will end up eventually having to give up sugar and all grains.  It’s just the way it is. Click here to see the New York Times article on how basically for $50,000 it appears the scientists at Harvard were bribed to replace Sugar with Fat as far as being bad and the cause of a multitude of health issues. You can’t make this stuff up. You were lied to this whole time.

Those two things will inhibit your ability to get the most out of this. You will more than likely fail to ever get into 6th Gear or lose weight, or become as healthy as you can be. The great thing is once you start, you will want to give them up because you will realize how bad they make you feel almost immediately after eating them.

Once you decide to start your own journey one of the things you will want to do is to figure out your body mass and take pictures of yourself.  I wish I had done this, but I really did not like the way I looked all that much at the time so I did not really do this as much as I should have.

Great movie below on the whole sugar scam.



You can choose to start with just Intermittent Fasting like I did and get some really great results, or you can choose to start with Keto and get great results, or if you are up for a bit more of a challenge, you can begin to do both and get super duper fantastic results.



After listening to thousands of people’s stories about success and what I have found out since I started, I honestly do not recommend you start with Intermittent Fasting first. 

If you do Keto first, IF becomes an absolute breeze because you no longer have Carb Cravings.  It is just so darn easy then. 

But if you insist, here you go.

This one is easy. Follow the video above. Just eat what you normally eat just start by skipping breakfast and over a week or so work your fasting hours up to either 16 hours for women and 18 hours for men.  That is all there is to it. DO NOT OVER COMPLICATE THINGS. Just get started and yes, it is that easy. 

  1. Guys work your way up to 18 hours before you start to eat and then a 6-hour window of eating. Eat at least 2 meals during this time if not more. 

  2. If you are a woman, work your way up to 16 hours between when you eat and you have an 8-hour eating window. Eat at least 2 meals during this time if not more.

  3. Do not cut back on your calories as this will stall your weight loss and slow down your metabolism. The whole reduce calories and lose weight scenario is a myth and was disproved back in the 1940’s and numerous times since. Cutting calories also increases the hunger hormone Ghrelin. It will make it virtually impossible for you to sustain this if you do. It is a very, very, powerful hormone it will make you miserable and you will want to eat and it really will not be your fault.  

  4. Do not drink any diet drinks. The chemicals in most of them will hinder the whole process in a big way and stall you. 

  5. Use 100% Organic Stevia POWDER instead of sugar. DO NOT USE ANY OTHER SWEETENERS PERIOD. No others, nada, keep it simple. All of the other ones will mess up your gut biom and cause a host of other issues. 

  6. Slowly cut out all grains over a 2 week period. Yes, I know it may be hard, but they all spike your blood sugar which will make it harder to lose the weight. Plus, there are chemicals in them that act in much the same way as heroin ( I am not making this up), and they make you want to eat. 

  7. Make sure you workout fasted. No pre-workout shakes or drinks need. You will get far more bang for your buck. You can see Human Growth Hormones go up several hundred percent as well as Testosterone for Men and Estrogen for women.  Do not work out too much. This can actually stall weight loss as well. Check out the HIT method here. You can workout for as little as 5 minutes a day 3 times a week and about the same benefits as doing aerobics for 30 minutes. If you want to walk and move or do low impacts things like Yoga, go for it.  But especially women, working out too much can hold you back. Working out 3 times a week has shown to be plenty with moderate weights or resistance machines. 20 minutes each time is fine and then do HIT for 5 to 10 minutes. That is it. 

  8. It really is no more complicated than this!
Quick Start Keto And IF Guide 4



This slide is from Dr. Phinney. He is one of the best resources for this in my humble opinion. 

To get into nutritional Ketosis or let’s call it Fat Adapted, there is actually a pretty small range. 

More than 20% Carbs as a % of total calories consumed and more than 20% Protein and you will not get in the optimal Keto zone.


Do THIS!!!!

This is pretty easy as well. Although, this will probably go against pretty much everything you have been told about eating. With Keto, basically, you are merely switching your body over to burning Fats, instead of Carbohydrates as your main source of fuel.

  1. You will need to start with figure out your lean body mass is and that will determine your proportions or portions of what you should eat, or what is known as your MACROs. See below for a full explanation if you do not know what this is.


  2. From above figure out your Macros and that will determine how much Fat, Carbs, and Protein you will be eating.

  3. Use the food calculator below in this page to track your food intake and make sure you click on the Net Carbs tracking.  It is important. 

  4. Carbohydrates: 20 Net Grams or less for the first 2 weeks if you want a fast start, or you can gradually cut down your carbs over a period of a few months. Either way works just fine.

  5. Eat 2 tablespoons of Coconut Oil per day. 

  6. You can eat your meals when you normally do. 

  7. At first you should measure every bit of food you put in your mouth so that you know exactly what you are eating. This means getting measuring spoons and a kitchen scale. Because you need to get an accurate feel how muck carbs, protein, and fat you are eating in a meal. And… believe it or not to make sure you are getting enough calories.  Not eating enough calories holds back your ability to efficiently burn your own fat because your metabolism slows down when you do that. Even when you exercise.  So this is not about eating less calories.  It is about shifting the majority of calories that you eat over to fat.

If I had to choose one of these only, I would definitely do Keto.  I have since learned how truly harmful too many carbs are to your body.  For instance, when you eat Carbs, you turn off your natural Anti-Oxidant ability within your body and cause wrinkle and pre-mature aging and bad skin.

When you have too much sugar in your bloodstream (from eating too many carbs or even too much protein) , it interacts with proteins and is called Advanced Glycation End Products or AGEs.  How appropriate right?  Guess what it damages?  The Collagen and Elastin. So your skin becomes dull, brittle, no longer elastic, and saggy. This basically happens to the rest of your body as well. 



This How You Can Get Into
6th Gear

No matter where you started with, when you combine Intermittent Fasting and Keto together, you get synergistic effects that many have described as nothing short of amazing. When I discovered this myself (if you watched the video below, I had no idea you could do this as I had only watched the fasting video) I could not believe the results.  I do this all of the time now and have been in 6th Gear ever since.

  1. Check out the check lists above and simply add the other protocol to what you do. It really is that simple. Are there more tips and trick to both of these? You bet, but you can easily get started with this information.

How much weight can I lose?  About 1/4 to 1/2 a pound per day is normal and sustainable. How cool is that?  Any more than that is just water weight which is not a bad thing.  However, please read this! You can stall for a few days to a few weeks. It is quite normal.


Quick Start Keto And IF Guide 5


6th Gear Fast Results Tips

Tip #1

Eat 1/2 an avocado a day first thing for at least the first 2 weeks.

This works for both IF and Keto.  You can eat it just slices or in a smoothie. There are a dozen reasons why I have found you should eat them and I won’t list them all here. However, there are 3 big ones. They have Oleic Acid, Omega-fatty acids, and monounsaturated fats.  Why is this all good? Because it revs up a hormone called Adiponectin which revs up your metabolism and it helps you lose belly fat!. They also increase the output of an enzyme called Glutathione that helps your liver break down fat-trapping toxins. Last (for now) but not least, it sends signals to your brain that you have had enough to eat.  

Quick Start Keto And IF Guide 6

tip #2

4,000 Units Of Vitamin D-3 Daily

According to the Journal Nutrients, it makes your abdominal fats cells go from wanting to constantly get fatter, to burning them. How cool is that. According to the study, participants lost up to an 2 extra pounds of belly fat per month.

Quick Start Keto And IF Guide 7

tip #3

If you get stuck, cut out all dairy except butter or ghee.

Dairy often times can put a halt to the whole process.  So if you find yourself not making any progress, cut the dairy out period. You can probably keep Ghee for your BP Coffee if you like and maybe even butter.  After that though, no cheese, or cream, or yogurt.  Give it a week or so and you should notice a difference.

Dairy Products



And just to make sure you get the whole counting calorie thing completely out of your head, here is some more information. I am doing this because you will not succeed if you try and bring old outdated information into your knew way of life. Because I want you to succeed!

Click here to find out even more Science behind why calorie cutting does not work long-term when trying to lose weight. Again this is nothing new, but boy has it sure has been hidden well.  Do not feel bad if you don’t know this. 😉

The big regulator for your body that determines what happens to every bite you eat and if it goes to energy or gets turned into fat is Insulin. Especially when you cut calories!

Insulin and Insulin resistance are two of the biggest determining factors in not just how fat or in shape you are, but also if you are likely to have a Heart Attack. In fact, something else you may have not heard of is that Insulin Resistance is the main cause of Heart Attacks.  

One of the big reasons why you may have not heard of this is that about 75% of all medical studies are paid for by Pharmaceutical Companies.  The reason why they publish them primarily is so they can sell more drugs to “FIX” the problem they have a drug for. It is not in their best interest of their shareholders to ever promote zero cost solutions.  Why would it really? It would hurt their profit.  


Almost everyone makes getting started in IF/Keto way too hard.  From the input that I have gotten from nearly 67,000+ people in my Facebook group and from what I have read, starting simple and not making this too complicated will help you stick with it.

The ratios or Macros of food that I eat every day as a percentage is roughly 75-80% fat, 10-15% protein, 5-10% good carbs.  Depending on a whole lot of factors, your Macros may be different.

What To Eat For Keto

Quick Start Keto And IF Guide 8

This a typical first meal for me!

First Meal Salad – Organic Mixed Greens, Fresh Homemade Organic Raw Milk Mozzarella ( although I am really cutting back on all dairy, Organic Colby Jack, Farm Fresh Eggs, Organic Home Roasted Butter and Himalayan Salted Pumpkin Seeds, Wild Black Walnuts, Black Olives, Greek Green Olives, Celery, Homegrown Tomatoes, Homegrown Yellow Pepper and Cucumber, Turkey and Non-Cured Salami, Fresh Basil, Marjoram, Avocado Oil, Olive Oil, Aged Balsamic Vinegar.

Everything on this salad is either homegrown, homemade, organic, or herbicide, pesticide free.  Total cost about $2.85 USD. Not too bad aye?

In future posts, I will show you how to eat healthily and inexpensively.



What you should be eating as a base percentage of your meals. MACROS.

A widely accepted Macro is 60/20/20 which is not too bad. Although there can be a range. I prefer 70/15/15 and if I had to err on one thing. I would up my fats up to 75%, keep protein at 15, and reduce my carbs to 10%.  This really is an individual choice.

FATS: 60%  to 80%– If you do not eat enough fat,  you will not become fat adapted so that your body and efficiently burn internally stored fats instead of carbohydrates.

PROTEIN: 10%-20%  from about 35-100 grams a day for most people. 1 gram per kilogram or 2.2 pounds of lean body mass. You really should figure out your lean body mass.

CARBS: 10% to 20%  or 20-40 grams a day. 20 grams per day tops when first starting out trying to get into Keto and get your body fat adapted.

You can go to any YMCA or YWCA in your area and they can give you a low cost or no cost lean body mass reading and I further explain it below

Most people do not eat enough fats when they first start and too much protein. On the protein, try and keep it under 50 grams at one sitting. I do not worry about calories as much as keeping my Macros in order. I eat about 3,000 calories a day!  Not getting enough calories again will hose you.

At first, measure everything you eat in a day. Most people have no clue how much and of what they are eating when it comes to Macros. Get a set of measuring spoons, a small kitchen scale, and some good measuring cups. It will be a big help.

If you are using prepared food, read the labels on everything. 



More Details


I fast for 18 hours and have a 6-hour eating window. This is shown as 18/6. The first number is your fasting period in hours and the seconds is your eating window in hours.

For the first 2 shoot for just 12 hours. That is it.  The then next 2 days shoot for 13, and then when you get to 14 hours, stay there for 4 days. Then go for 15 the next day, then shoot for 16 hours the next. Then stay there for 3 days. Then go for 17 hours and stay there for 4 days. Then go to 18 hours.  

Not only will this allow your hormones to adjust, it will give you psychological wins and reinforcements along the way.   Both of which are powerful and overlooked.

Follow this regime and you will be amazed at how easy it is…

Women seem to do best with 14 to 16-hour fasting with an 10 to 8-hour window due to differences in physiology. Other than that, there really is not that much difference between men and women when it comes to how you should proceed.  But this is big.  Longer fasting period can have the opposite impact on women, so based on feed back it can back fire.  So why do it. Longer fasting periods are not by default better as it can mess up your hormones.  

The only difference being in some things that women over 40 can do to ramp up things which I will go into great detail later.  I have never seen most of these talked about anywhere else.  Even in the ” Women” only sites. 🙂  I have a soft spot for women as my Grandmothers were huge influences in my life.  And for whatever reason, I have noticed that the information I have seen about IF and Keto, does not include many of the things that can really help them.  Especially on the Female Keto sites. Not sure why… 


My thoughts are, that you want to get your spouse or significant other involved as well. It can make a huge difference when both of you are committed and you both start seeing results. It can be a fantastic bonding experience that you can share. Do not do this by yourself if you have a partner. Get them involved. Because you do not want to be the only one in shape and be in 6th Gear mentally, and emotionally.  PLUS, there is one other BIG REASON and that is SEX.


Once you start doing either Intermittent Fast or Keto, and especially when you combine them, you can almost bet the farm that your sex drive is going to go through the Roof. This is is true for both men and women.  So, it totally sucks when you are the only one that turns into the energizer bunny in the bedroom, kitchen, or, fill in the blank for your favorite spot to get your Mojo on. It does not matter what your age you are either.  If you are single, you might want to find a partner pretty quickly. 

I may not be the norm, but I noticed a huge boost in my drive the very next day.  It may take a tad longer for you, but you can pretty much be sure that it is going to happen!

If they are a dud in the bedroom, it may be time to find someone new that is not!  Hey, just saying… 🙂  Just make sure they are doing Keto! 

This will work no matter when you time your eating and fasting periods. So if you work the night shift, this will work for you as well.

There is one caveat that I want to mention. I try and not eat 3 hours before bedtime to let my mitochondria work their best. For guys and women over 40 especially, this also helps reduce iron serum levels by as much as 37%.  Too much iron slows down your mitochondria and slows down fat burning overall.  Many men and many older women have too much iron. Iron has also been linked to cellular damage elsewhere your body AND it increases your appetite. It can lower your appetite suppressing hormone Leptin levels by as much as 42%. This makes you want to overeat. You really might want to consider getting your iron levels checked. And it would not hurt to get a full blood work done before you start.



  • LARD (pork fat)
  • TALLOW (beef fat)
  • MCT AND C8 Oil
  • GHEE (butter with protein removed)


  • BEEF
  • PORK
  • LAMB
  • EGGS
  • SARDINES and HERRING BEING the best fish because of fat content and the fact they have the least amount of pollutants including herbicides, pesticides, and heavy metals.
  • Salmon (non-farm raised) 

Be careful about eating a lot of tuna and other bigger fish.

As a side note, I avoid all farm-raised seafood except for Mussels because of the chemicals used in the food and the water.

I also avoid any seafood products that come out of China due to contamination.


  • CUCUMBERS peeled and desseded and FRESH AND PICKLES. Watch the carb counts on them.
  • PEPPERS no skins and deseeded when you can 😉






  • TOMATOES in moderation, they are better if they are peeled and deseede

What Is 6th Gear From A Mental Standpoint?

Check out some of these great articles that discuss what 6th Gear is all about. This has been reported for over 2,000 year from people that have fasted. Better mood, better though process, calmness, and a whole lot more.

Click Here to read a great story about this.

In Regards To Fasting And Ketones

"The body runs off of the liver's energy stores for about 10 to 14 hours in humans. When those stores are out, human, as well as animal bodies switch to fat stores, which are converted into compounds called ketones in the blood. The principle is essentially the same one behind popular keto diets, which also put the body in a 'starvation' state, encouraging it to draw on fat cells - rather than glucose - for energy. Ketones act directly on the nerve cells to stimulate production of BDNF' - a key protein to neuron growth - 'and may help optimize cognition, learning and memory building.
We evolved to eat intermittently, and it's important that the brain function well - perhaps even optimally - when we haven’t been able to eat for an extended time period."
Dr. Mark Mattson
Dr. Mark Mattson
neuroscience laboratory chief at the National Institute on Aging

Things To Get Started

You can figure out your lean body mass yourself fairly accurately or you can go your local gym, your YMCA or YWCA near you and they can do the test at no cost or low cost.  You can also check out the health departments at your community college too.

Or you can go on Amazon and order a kit like this by clicking on the image below.  It costs $8.99 and seems to work pretty darn good. Just click on the image and it will take you to it.

Care Touch Skinfold Boddy Fat Measure

Quick Start Keto And IF Guide 9Quick Start Keto And IF Guide 10

What about Ketone, Glucose Meters?  Here are two different complete kits here from Amazon. Just click on the images. I did not test my blood when I first got started, but it can definitely help make things go faster although you do not have to do so. It will let you know where your insulin levels are and if you are in Keto.  It takes all of the guess work out of it. But, you do not have to do that, however, if you want to, it can be a step up.

Quick Start Keto And IF Guide 11Quick Start Keto And IF Guide 12


As a general guideline.  I do an 18 hour fast with a 6 hour eating window.  This seems to work great with men. Women seem to do better with a 16 hour fast with an 8 hour eating window.

I also have one Cheat day once a month where I still stay on the IF schedule, but eat anything I want within reason.  Ughhhh… first time you try it, you will feel like something that cat drug in. Again, your call you do not have to cheat.

I do not count calories as at the end of the day anymore. Once you figure out what works for you for say the first two weeks you will know what is what. Measure everything when  you are first getting started.




Here is the app that I use to track things when I do track things.  Easy to use and has tons of useful information.  It is important when you first start out to measure everything so you have a good idea as to how much you need to eat to reach your macros.  Make sure you track Net Carbs those are what count.

Click on the picture below and it will take your right to it or Click Here!

Easy to use and it is FREE!

Food Tacking App

Just a note. I am trying to figure how to justify my time in putting this all together and keep things current. In that, so far, I do not exactly make a ton of money from giving this information away as you can imagine LOL, I am trying out a few things. Here is what I am doing to try and allow me to put more time into this and have some of the rest of my team contribute as well.

1. I am using this site as a testing ground for new systems for our clients and our other businesses, like the auto-responder and funnel system for instance and some other Ninja-marketing tricks. If you are in business like I am and looking for an edge. I may share what we find out. So, if you are on this site, you are a guinea pig. Just letting you know. Thanks for helping!

2. If I am using a product or service and I really like it and I can recommend it, I will put a link to the product/service and might be able to make an affiliate commission, if I can, like with the book or product links to Amazon for instance. The last time I looked, over 3 months we had made about $12.43 LOL. Not exactly making a fortune but, it does help cover about 2 weeks of hosting here. 🙂 If you have any suggestions, I am all ears! I will not put a product on here that I do not and will not use or just to make money from it. Even though I do get hit up to do so. To heck with that, just not my cup of tea.

3. So, since the more the merrier, I am also looking for YOU perhaps to help by sharing your Keto/IF story here as a guest blogger. If you are interested, drop me a line.


This should be enough to get you started.  It is far more information than I had. Although this is by no means everything that I do.  I am actually almost doing putting together a book on my Journey called  Eat Fat And Get Skinny, that is pretty close to being done.  You can pre-order it now and get access to some cool stuff I am only going to charge a few bucks for it and it gives me more of a chance to explain things and it has more of my tips and tricks that I have learned on this journey to really step up my game in this journey.

Also, go to the link in the menu and sign up for the Newsletter!  You will get cool stuff on a regular basis!

More things that you probably want to look at…


This is some of the best Magnesium I have found. I just mix equal parts flakes, with equal part hot water and you have magnesium oil which I put on my Skin. Most people are magnesium deficient especially when you do Keto. I also take a Magnesium Supplement.  If you are getting cramps, this is more than likely the culprit. See the video below.

Quick Start Keto And IF Guide 13Quick Start Keto And IF Guide 14

I use this instead of Sugar. This is the ONLY sweetner that I have found that does not spike blood sugar although I have been getting reports from people that Monk Fruit works as well. I have not tried it yet.

Organic Stevia Extract Powder, White, 4 Ounce

Quick Start Keto And IF Guide 15Quick Start Keto And IF Guide 16

This is the Vitamin K2 that I take. In conjunction with Vitamin D, it can help restore calcium to my bones. teeth, and I am convinced it helps me burn fat too.

Quick Start Keto And IF Guide 17Quick Start Keto And IF Guide 18

Quick Start Keto And IF Guide 19Collagen

Collagen can help your body in a lot of ways. It can make the apperance of your skin look better, help with joint aches and pains, and help rebuild your gut wall so that you can digest your food better.

This is the one that I use.



OK, I love these Snacks. They are Grass-fed and do not have any junk in them.  Click on the Image to get yours! 😉 
Quick Start Keto And IF Guide 20

Magnesium And Why It Is Important

Sleep Is Super Important And This Is A Great Video Explaining Sleep And How It Impacts Your Success With IF And Keto And Making More Money. Worth Watching...



Most frequent questions and answers

This is a very basic answer. Typically it is when you do not eat for a period of 14 to 20 hours on a regular basis. You eat during the period that is left over. It helps give your body a rest from constantly digesting food and gives it a chance to repair itself. Intermittent Fasting or at least fasting have been around for several thousand years. 

After approximately 12 hours from your last meal, your body shifts from using sugar (glycogen) as a primary source of fuel to Ketones (fats) and metabolizes fatty acids. It also starts to repair damaged cells, of all types. It can also enhance cognitive function and repairs.  And wonder of wonders a process called Autophagy kicks in where your body actually reclaims broken cells and excess parts and pieces (like saggy and aging skin).  Plus, there is mounting evidence that it can clean out the junk in your brain that can lead to dementia and Alzheimer’s. 

Again, for our purposes, this is when your body switches from primarily burning sugar for fuel, to burning fat for fuel.  Fat takes about 1/2 the energy to turn into fuel your body and your brain can use so, it only has to work half as hard to turn the fat that you eat (say a pat of butter) into fuel versus a mouthful of corn on the cob.

Fats also put out far less bad waste products in your body during the digestive process and, they provide a lot more overall energy. They are far, far, more efficiently utilized than carbohydrates.

Your mitochondria (the little guys that manufacture fuel for our cells) love ketones. They only have to work about half as hard to extract the same amount of energy for your cells.  Because of this, it is not as damaging to them, so they last longer and function far more efficiently. Truly this is a Win-Win for you and me!

Yes you can if you want to. In fact it can help with your fasting.

Yes you can period. In fact, it can actually enhance he benefits of fasting. The is a lot of old information about this out there for some reason and this may be the most asked question that I get. 
It can help you digest fats more easily and even help with Autophagy.

Click here for more detailed information on all of the benefits. Of course if you do not want to drink coffee, you do not have to. Most of the same benefits are accrued with Tea as well.

We always recommend that you see a Doctor before doing any of this to make sure you are healthy enough to do so.  We are not offering any medical advice here at all. 

Last but not least. If you have a little bit of money to spend and you are REALLY SERIOUS about getting into this full throttle and do something that can work for a lifetime, then other than my book, this is the only program that I have ever recommended.  

This just came out and is by Chris Winters. The same guy in the Video above that got me started.  

The program absolutely works if you do that work. 

This is all about where you can take IF and Keto Even if you do not purchase it, the webinar is well worth it.

Click Here To Watch The Webinar. 


Books I Suggest Your Read

You are going to find that NONE and I do mean none them agree on all points when it comes to Intermittent Fasting And Keto.  So keep that in mind.

However, this group are the ones that I felt have the best value and overall advice.

There are a ton of others of course and not saying they don’t have values, but they may just be repeating what you will find here or they are using outdated science.  Also could be I have not read them yet (doubtful) or they just did not resonate with me. I will add more to this on a regular basis.

Pure C8 MCT Oil - Organic, Non-GMO

You may have heard of MCT Oil right? Well C8 oil is a highly refined version of MCT oil. Think of it as Rocket Fuel vs regular MCT Oil. It is a lot easier for your body to turn C8 into Ketones than just regular MCT Oil. Depending on who you talk to, it only takes about 1/12th amount of C8 oil to give you the same impact as regular MCT Oil.

It is typically way easier on your tummy too and you will have less of a chance leading to disaster pants vs regular MCT oil or powder, or even ketone salts. 🙂 

Now Liquid 2 oz Stevia Organic

This is the liquid form of Stevia for you. See the next description on why you probably want to use it.

This particular liquid Stevia was found to inhibit and control Lyme Disease in a study that you can Read About Here!

Stevia is the only sweetener that I currently use.  Note the powdered form of Stevia did not impact Lyme Disease in the study, but some people prefer the taste. 

Organic Stevia Powder

Stevia is the only sweetener that I used. It was a Godsend because it helped me break my decades long sugar habit. 

It is also one of 2 sweeteners that typically have no or minimal impact on blood sugar and can help you fight the cravings for sugar.

Unlike the other artificial sweeteners out there, it will completely mess up your gut biom so you can’t digest your food properly.

If you  are addicted to sweets, this can help!

Collagen Peptides And Lysine

Because most people in the West no longer eat animals from nose to tail as the saying goes, it is said the most people do not get enough collagen in their diet. Why is this important?

Lack of collagen is what makes your skin saggy, can you say wrinkles, can you say joints that ache?

And in mice studies, Lysine has been linked to longer longevity in mice!

Click Here To Read It!

This is the one that I take.  Many people often recommend this is you have gut issues because it can help with healing it because it has the essential building blocks of repair for most types of tissue in your body.


This can actually help your body produce Oxytocin. Which can help with bone density, collagen production, reduced appetite, increased fat loss, increase libido, and even better orgasm for women.  Check out the video on the blog!

Books and Resources

The Wheat Belly Book Start Here First

This was the first book that got me thinking and it helped it explain why I always felt like crap after I ate anything with grains in it. It also was the book that made me give up what a so called ” Healthy Organic Grains” food business that would probably be doing 8 figures by now. 

I just could not sleep at night once I knew how truly harmful grains are for people.  It will make you think twice about eating anything with flour in it and it might just help you get rid of those aches and pains in your joints, and the belly fatI

Eat Rich, Live Long Kindle Book

This is a newer book that discusses the direct link between a Low-Carb diet and heart disease and heart attacks and more! It also explains the big life about Cholesterol.

Written by 2 really nice smart guys that I have come to know, Dr. Jeff Gerber and Ivor Cummins.

This is a must read if you had a heart attack or they run in your family. Plus it has great recipes that are easy to make.

Check the blog for videos from both of these smart gentlemen. 

Nourishing Fats
Great Cookbook!

I love all of her cookbooks by Sally. She is the director of the Weston Price foundation that has been advocating healthy natural eating for decades before it became mainstream.

Dr. Price was one of the first to correlate eating processed foods directly to disease scientifically.

If you love to cook, then you will love this book. 🙂 

Here Are Some Of The Latest Posts To Help You Out

Quick Start Keto And IF Guide 25

Vegans Lose Muscle In Study

Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscl… – PubMed – NCBI — Am

Read More »
Skip to toolbar