What's actually in my fridge, pantry, and supplement cabinet. No sponsorships. Just the things I use.
The most complete protein source available. I eat four to six daily. The yolk is the point.
The fat ratio is the feature, not a bug. Lean beef is a waste on keto.
Protein and omega-3s together. Wild over farmed — the fat profiles are different in ways that matter.
More fat than breasts, more flavor, cheaper. I stopped buying breasts years ago.
Highest omega-3 density per gram of any food. An acquired taste worth acquiring.
The best cut for keto. The fat-to-protein ratio is exactly what this way of eating calls for.
High smoke point, neutral flavor. My default for anything cooked above medium heat.
More CLA and K2 than conventional. Worth the extra cost — the nutrient profile is better.
Monounsaturated fat, fiber, and potassium in one. Daily. Not optional.
Cold finish only. Degrades at high heat — use avocado oil for cooking, this for finishing.
One tablespoon in morning coffee. Clean fuel that doesn't break the fast meaningfully.
Fat without the carbs. In coffee on eating days. Nothing on fast days — that's the rule.
Volume without meaningful carbs. The base of most of my meals — raw or wilted.
Roasted until the edges darken. The most versatile vegetable on this list by a margin.
The only carb substitute that actually earns its place without making you miss the real thing.
Low glycemic, high volume. Disappears into any dish without changing its character.
Natural diuretic. Good the day after a heavy meal or anything that threw the week off.
Roasted hot, edges dark, a little bitter. Worth the sulfur smell in the kitchen.
Supplements listed here are for informational purposes only and do not constitute medical advice. These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Consult your doctor before adding any supplement to your routine. Affiliate disclosure: "Try this" links are Amazon affiliate links — if you buy through them, Eat Train Lead earns a small commission at no extra cost to you.
Soluble fiber that keeps digestion on track on low-carb. One teaspoon in water before meals. Non-negotiable on fasting days.
Try this →Decades of consistent research behind it. Five grams daily. No cycling, no loading, no drama.
Try this →Most people are deficient and don't know it. Better sleep, fewer cramps, better recovery.
Try this →K2 routes the calcium where it should go. Take them together or the equation is incomplete.
Try this →Non-negotiable on keto, especially fasting days. Sodium, potassium, magnesium — all three.
Try this →Two to three grams EPA/DHA daily. Anti-inflammatory, cardiovascular, cognitive. Not optional.
Try this →Joint health as a training variable. Becomes more relevant every year after forty.
Try this →The only pre-workout I use. No sugar, no cream on fasting days. Everything else is marketing.
Electrolytes, collagen, and warmth in one cup. Breaks a long fast gently when needed.
Use liberally on keto. Your body is excreting more sodium than you think — replace it.
One tablespoon before the first meal. Blunts the insulin response and settles the stomach.
The only nut I keep in the house. One handful. Portion control matters more with nuts than most foods.
Fat, not sugar. One or two squares as a meal finisher. Not a snack — there's a difference.
Some supplement links above are affiliate links. If you buy through them, I earn a small commission — at no extra cost to you. I only link to products I actually use.