Sometimes the stuff people say about keto makes me want to hit my head against a wall.

Whether you live for keto, or can't stand it, you'll learn something new, and think differently about the diet by the end of the ebook.

It seems like everyone thinks they're an expert in nutrition and exercise after reading a book or a couple of articles, dabbling in a diet for a few months, or listening to a handful of podcasts.

I couldn't handle hearing the ridiculous advice being repeated about keto from people excited about the diet, but having little to no experience with nutrition. 

Keto has much to offer, for some people, for a certain period of time. But it's also bad news for other people.

So, why should you listen to me?


I've been using, coaching, teaching on, and experimenting with low-carb and keto for most of my two decades as a health and fitness professional, long before keto was cool.


This is not another copycat keto ebook. It's a real-world, practical review of the diet, based on my 20 years of observations, education, experience, and opinions.


Chapter 1: What is Keto?

With so many people doing keto, there's a lot of myth and misinformation. I'll explain how:

  • The difference between doing keto to treat disease, and keto for optimal health and fitness
  • How to manipulate macronutrients for health and fitness
  • Why limiting protein is ridiculous and detrimental unless you're treating a disease
  • Why calorie counting and keto calculators don't work

Chapter 2: Benefits of Keto

For the keto-naysayers...the power of keto for dealing with metabolic dysfunction and promoting health. This covers keto's effect on:

  • Mitochondrial function
  • Hormone balance
  • Brain health
  • Weight Loss, and more

Chapter 3: Cautions About Keto

For those who think keto is for powerful as a properly-designed, health and fitness focused keto program may be in the short-term, the diet isn't perfect, and is not a long-term solution. I address cautions about: 

  • Thyroid and stress hormones
  • Depressed moods
  • Digestive problems and food sensitivities
  • Muscle loss and performance decrements 

This is the stuff you don't hear from those who promote the diet with little more than their own minimal experience or education.

Chapter 4: Common Keto Mistakes

Not losing weight? Losing too much muscle? Discomfort in your digestive system? Chapter 4 covers the common causes, including:

  • Too much fat
  • Dehydration
  • Mostly sometimes keto

Chapter 5: Keto Supplements

Five must-have foundational supplements, and a two supplements especially helpful for those on keto, including exogenous ketones.

Chapter 6: What Comes After Keto?

By the end of the book, you'll understand why I see keto as a short-term diet, not a long term lifestyle.

Chapter 6 covers what comes after keto.

Chapter 7: References

A list of research articles I used in writing the ebook, in case you'd like to get a little more nerdy with your reading.


Whenever I update the ebook, you'll get a notification for the latest version. I wouldn't expect major changes more than once per year, but if something significant comes out in research, I'll update the ebook and you'll get a notification to download the latest version.




"Tom's ebook puts together decades of nutrition, education, and humor for a no-nonsense guide for clients of all levels. If you are looking for a place to start, to burst through a plateau, or just want to see how your body can respond to keto, this book is for you. I have read it multiple times and have already implemented it with my clients."

Fitness Professional

"Tom, thank you SO MUCH for the Keto e-book. I suffer from PCOS and my doctor recommended I give Keto a try. I've been overwhelmed by all the information available and very unsure of where to even start. Your ebook was exactly what I needed!"


"I really enjoyed your ebook Tom. It was an eye-opener for me and I'm relieved to see that I wasn't the only one that questioned adding in carbs every now and then. Thank you for that."


"I just finished your book Tom and I learned so much! Started Keto last week and this book came along just at the right time. Thank you!!!"


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