Fat bombs (and a recipe for cocoa almond bites)

If you asked me two years ago (or any time before that) if I would make or eat something called a ‘fat bomb’ the answer would be a big NO. I learned from an early age that fat is bad. I’m sure many of you were the same. But it’s so wrong. Fat is glorious and healthy (and tasty). I’ve been making fat bombs since starting a ketogenic lifestyle. They’re popular in most keto sites and you can find lots of recipes on Pinterest.

Try these peanut butter chocolate ones from Divas Can Cook or these strawberry cheesecake ones from Savory Tooth.

I usually have at least a few in the freezer for a quick snack or to help nix any sweet or chocolate craving.

Fat bombs are made with ingredients with low or no carbs, lots of fat, and are often best kept cold or frozen. If at room temperature they generally will fall apart or melt. I mix mine up and use a silicone mold to form them. Best of all they don’t require baking or cooking!

Here is a recipe I recently tried and loved. It’s simple, doesn’t contain hard-to-source ingredients, and is satisfying and tasty.


3Tbs almond butter

2Tbs peanut butter

2Tbs coconut oil (solid)

2Tbs sweeteners (I had Truvia on hand)

2Tbs almond flour (finely ground almonds)

2Tbs cocoa powder

Handful of add-ins if desired such as pumpkin seeds, chopped nuts, chocolate, etc.

Mix everything together in a bowl and scoop into a mold. I find this much easier and less messy than rolling into balls. This particular mixture is looser or wetter too so doesn’t roll well.

Freeze. That’s it. When I get to them in a few hours or overnight, I pop the fat bombs out into a freezer-safe container. Put the lid on and keep them in the feeezer. Grab and snack as desired!

I often mix together a version of these and substitute different fat/butters and play with the ratios. I’ve not calculated the nutritional content as I just have these occasionally. And I know if they’re made with high fat, low carb ingredients then they’re ok for me. That’s one of the benefits of making your own food and keeping those options on hand.


Spaghetti dinner tonight was done with a mix of NuPasta konjac noodles and zoodles. That’s zucchini spirals which I cook a little to soften and then use them just like regular noodles. They’re great as a noodle substitute; in Italian or Asian dishes.

Two Christmases ago I received a spiralizer and use it a few times a month. Zucchini is the main thing I put through it but have also done other veg.

You can get handheld spiralizers, attachments for food processors and stand mixers, or table top ones. I have the latter and it looks like this:

Some grocery stores also sell spiralized veg pre-packaged. Though pricy, it’s useful and convenient. Do you spiral?

Video talk on food addiction

Be the buzzkill: Food addiction is just as powerful as drug addiction. This video came up in my YouTube feed because I’m subscribed to YouGotThis aka Dr. Kathleen Hallinan. I encourage you to watch it if you relate at all to food addiction or having little control over food in your life.

The doctor talks about similarities between food addiction and her heroine-addicted patients. She talks about staying away from tiggers for the addictive behavior (incl. people and places). And she talks about denial. It’s a plain but powerful message. As someone who still struggles with food issues I found it hit home on a lot of points.

The point I found most interesting was discussion of the lack of social pressure to reform or heal from food addiction. I find a ketogenic lifestyle keeps me away from my triggers for the most part. And I’m learning so much about nutrition, my body, and my mind. I honestly believe sugar as persistent in our society is evil. But will I always do keto? I’m not sure. But right now it helps me fight my own battles.

Judgement and criticism

I’m sure I’m not alone in experiencing judgement, criticism, negative comments, and odd looks when some find out about my ketogenic lifestyle. Some people think it’s okay to care and comment on others’ diets. It likely stems from the same place judgement grows for other alternative lifestyles. Add to the situation that keto has been a hot topic in the media lately and is growing traction. More and more people out there know a little bit about keto and unfortunately that little bit can be negative or just wrong.

You could start by not explaining yourself at all. You don’t owe anyone an explanation of how you live or what you eat. If you’re in a situation where you feel the need to divulge some reason or info you could simply say you’re cutting out sugar, or cutting back carbs in your diet. Give limited information without adding any of your own commentary. I bet if you follow a ketogenic lifestyle for a while you will stop caring what others think. Thankfully, this is where I am for the most part and have my good results to rely on when others judge.

For those I’m closer with and feel would be open to some respectful discussion, I have gone into more details about my diet, why I decided to try it, and why I’m sticking with it. I talk about my unhealthy relationship with food including binging and hiding food, which was essentially an eating disorder. I had an addition with food and even found benefit in attending Overeaters Anonymous meetings. I’ve used the comparison that you wouldn’t say to someone with an addition to alcohol, “oh, just have a sip” or “one drink won’t kill you.” Same should go for someone in my situation but yet I have heard “just have a taste” or “treats like a cupcake or cookie are what [insert holiday or celebration] are all about!” Sometimes people honestly don’t realize how hurtful or triggering their comments can be to someone dealing with such issues.

Finally, if you get the nerve to just be brutally honest, you can give as good as you get. I don’t suggest being snarky but hold your ground. If someone says, “oh, I could never give up bread because it’s so good” tell them that no doubt, traditional bread, pasta, beer, etc. are delicious but your health is more important than a sub-set of delicious foods. There are plenty other delicious foods which you’ve found to not aggravate your inflammation, obesity, diabetes, depression, hormones, etc. If someone says flat out that keto is unhealthy then you could argue with them but I doubt it will be useful. Engaging with someone who who already has their mind made up or isn’t open to learning something is a waste of time. I’ve found it best to say something like, “we’ll have to agree to disagree,” and know they are as entitled to their opinion and behavior as you are to yours.

Now, I totally understand this judgement goes both ways. Search about keto online and there are countless articles, blogs, videos, etc. telling everyone that this is the the way to go. Do I personally think a low carb, high fat diet would help many, many people? Yes. But I’m not going to pew pew anyone for how they chose to live their life. I’m here if anyone wants resources, to chat, to learn about my experience, etc. But I’m not badgering anyone to adopt keto. It’s not ‘my way or the highway’!

We need more acceptance in this world. I don’t comment much in online forums, but I recently felt compelled to make a comment when I disagreed with something – from the great Dr. Berg no less. On a recent Instagram story, Dr. Berg recounted seeing a family in a restaurant when a mother gave a young child juice in a bottle. He urged people to not do this, and (this is what made me concerned) to step in and say something to any mother who gives their child high-sugar food so they could be educated about sugar’s negative effects. I commented and said something along the lines of: please do not encourage shaming mothers because everyone has bad days and moments. That juice might have been the only thing holding everything together that day. I’m a mom and know that sometimes the day, my kid’s behavior, or my sanity can be hanging by one small thread. And it’s not just mothers who have responsibility for nutrition and education in a family so don’t pick on us.

I hope Dr. Berg keeps his up with his teachings and more people do jump on the low sugar train. But please don’t publicly shame someone or get on your high horse to criticize if you see something you don’t agree with. Kids are given sugar everywhere including in schools. I argue that we’re all trying to do what’s best for ourselves and our families. It would be amazing to see advocates like Dr. Berg lobby government and industry to change their ways instead of shaming or attacking individuals just trying to live their lives. I’m hugely supportive of not giving kids sugar. But there are times I let my own children have a juicebox or even candy depending on the context because parents need to pick their battles carefully. Or they have rice or such if we’re dining with friends from a different cultural background and higher carb offerings are on the table. I hope public figures in the keto world understand this and use their publicity and knowledge to help us navigate our sugar-laden society better and advocate for bigger changes. Let’s not sink to the level of those who criticize us for following a ketogenic lifestyle. We can act better and smarter. Everyone: please be tolerant of others, lead by example, and petition for change in systems and regulations instead of wasting energy in comments sections or gossiping.

Biohacking: what it is and the keto connection

Many of us practice some sort of biohacking or citizen science but don’t necessarily call it that. Feel a cold coming on so take extra vitamins or an herbal tea? Feel tired so up your hydration and/or caffeine? Those small self-directed additions to your routine are biohacking. It’s figuring out unconventional but natural ways to optimize health, energy, nutrition, fitness, and overall life.

On trend

Often biohacking is now talked about on a larger scale as many labs and researchers are working on realizing new limits of human potential. With social media and other internet resources these individuals can easily share their experiments and findings. It’s easier than ever to communicate results and even start a movement or community. Search for biohacking on reddit and you’ll get pages of forums with individuals all over the world sharing resources and their own experiences.

This recent article by Popular Mechanics magazine showcases several types of biohacking including using cryotherapy and sensory deprivation tanks, as well as nutritional “hacks”. The piece specifically mentions the keto diet, and how it’s being studied for positive effects and protection of the brain. Though the author (who experimented biohacks on herself) also talks about having a hard induction period transitioning to ketosis and that she didn’t stay with keto very long. I want to mention that this piece also discusses intermittent fasting which I’ll get into below in this post.

Search the term biohacking online and the top articles will likely include reference to the keto diet. Using ketones for fuel is a type of biohacking to tap into continuous energy and amazing cognitive benefits.


A champion for biohacking, Dave Asprey created the Bulletproof company which is arguably responsible for the bulletproof or boosted coffee trend. It’s also a staple for many following a ketogenic diet. The practice generally involves consuming coffee blended with fat. The Bulletproof method involves the company’s own coffee beans, their Brain Octane product (a MCT oil based product), and grass-fed butter. There are skeptics online, and not much academic scientific info available, but the first-hand accounts of doing this are astounding. Personally, I have a boosted coffee most weekday mornings. I put MCT oil, butter or heavy cream, and collagen powder in my mixture. It satisfies me for quite a while and I think it does help with my thinking abilities. I notice negative differences on days when I don’t have this mixture, and I look forward to having it.

Intermittent fasting

The other big biohacking link to the ketogenic lifestyle is intermittent fasting or IF. Many keto folks purposely fast during their day and eat only during a certain ‘eating window’. A popular convention is the 16-8 one whereby a person won’t eat for 16hrs (inclusive of sleeping time) and then have an 8hr window for any food they consume for the day. The main argument for IF is to control insulin levels in the body. So many still consume some things (like water, plain tea) while you fast as long they don’t trigger an insulin response. The academic science AND personal accounts of the benefits of IF are abundant. In my opinion, one of the best description led of IF, its recent rise to fame, and benefits is this Harvard Health Blog post from earlier this year. And I recommend searching YouTube for keto-guru Dr. Berg’s IF videos because he presents a wealth of info succinctly in an easy-to-follow manner.

Like most other aspects of a ketogenic lifestyle, intermittent fasting goes against conventional health advice. Aren’t we supposed to eat ‘a balanced diet’ and have three meals with snacks in between? I don’t believe so anymore!

Personally, I try to do IF most days but have mixed results. I find my success depends on what I’m doing (and likely thoughts I’m having), and what I ate before fasting. I’m feeling better and better each day, but am still working through decades of food issues and metabolic damage (separate blog post on that to come!). Getting better or more sustainable at IF is one of my goals this year.

Do you biohack?

So do you do any sort of biohacking to optimize health or performance? I didn’t realize that’s what I was doing at first when starting a ketogenic lifestyle. But I’m fascinated with the topic now!

What is keto?

I figured the best place to start this site is at the beginning. I think it’s important to know some of the foundation info and history before starting a ketogenic lifestyle. Success and longevity for me is supported by knowing the ins and outs of what is actually happening in my body. I’ve become interested in nutrition and how keto works. Researching is a hobby and I now have many YouTube videos, TedTalks, articles, books, and postcasts about nutrition under my belt. I encourage you to do your own research but please be wary of the source and info quality.

Strap in for a long read. Yes, it will be detailed and scientific but that, in my opinion, is what makes keto so special and amazing. Disclaimer: I am not a scientist or doctor, and am recounting facts here from my own research and experience.

Keto basics
The term keto is short for ketosis which is a metabolic state of burning ketones for fuel or energy instead of carbohydrates. There are only three macro nutrients making up our nutritional pie chart – carbohydrates, proteins, fats – so when the amount of one macro is altered then the other two need to compensate. The keto diet promotes consuming very little carbs, high fats, and moderate or adequate protein. Typically, a keto diet is viewed as one which is derives about 5-10% of your daily macros from carbohydrates and and about 70-75% from fat. But there is a saying in the keto community: if it fits your macros. Everyone has different nutrition needs and you can do some experimentation and search online for a macro calculator to find your ideal nutritional ratios. Also, your ideal ratios will change if you gain or loose weight so you may need to re-calculate from time to time. Each person may have different macro needs or ratios. This is why it sometimes bothers me when I see something advertised as ‘keto’ as technically there is no real way to define if a food or recipe is or is not ‘keto’. Ketosis is a metabolic state and no foods are off limits as long as you can fit it in your daily macro limits. Perhaps the better phrase is ‘keto-friendly’? But for many people, counting daily ratios and nutrients is cumbersome and not realistically sustainable hence the generally understood principle is that ‘keto’ means a diet high in fat and very low in carbohydrates (and moderate protein – I’ll get into that later). This will promote the body to produce more ketones and use them for fuel.

Ketone bodies are molecules produced by the liver from fatty acids when there is a restricted diet (fasting states, low-carb diets, after prolonged exercise, or starvation). The body produces ketones when there isn’t enough insulin to turn glucose (sugar) into energy. The keto diet essentially shuts off, or at least extremely limits, insulin responses in the body. Ketones are the body’s backup energy source and allows it to burn fat as fuel. With a keto diet, you can eat (ie. not starve!) to promote ketone production by limiting carbohydrates and consuming much more fat than the typical North American. The benefits of switching your body to this alternative source of fuel are many and I’ll get into those in future posts.

There are three types of ketones: beta-hydroxybutyric (BHB); acetoacetate (AcAc); acetone. The first two, BHB and AcAc, transport energy from the liver all over the body. Acetone is the least used ketone and is created as a by-product of AcAc. It typically isn’t needed for energy and breaks down and is removed from the body as waste. However, it’s presence is a tell-tale sign someone is in ketosis because acetone is the culprit for ‘keto breath’ or fruity breath of those in ketosis, as well as sometimes smelly urine.

Once the body is ‘fat adapted’ it will produce and burn ketones for energy. Ketones are a constant source of energy for the brain and rest of the body. Many find not relying on the standard energy source, glucose, freeing as they do not need to eat as frequently, stay fuller longer, and have that steady supply of energy which often translates to being more alert and efficient. Personally, I am more energetic and organized when in ketosis, and notice a less cravings for sugar. I sleep better, am in a better mood, and retain information better when in ketosis.

A carb is not just a carb
Just try to eliminate carbohydrates from your diet. You can’t. Carbs are in everything so even when you attempt to severely restrict carbs you will still inevitably consume some and that’s okay as long as it fits your macros. Additionally, the body makes glucose for any cells that need it all by itself. The liver converts amino acids (from protein) and glycerol (from fatty acids) into glucose by the process gluconeogenesis. Later in this post, this process will come up again with regard to over-consuming protein.

Many following a keto diet count ‘net carbs’ instead of total carbs when figuring out their macro ratios for daily nutrition. Net carbs are the total amount of carbohydrates in a food minus the fiber. Fiber isn’t digested and absorbed the same as other parts of carbs. The body’s gut bacteria breaks down fiber into fatty acids. Some individuals also back out any sugar alcohol as they find those don’t affect their blood sugar. Others avoid sugar alcohols altogether and I hope to write a post on sugar alternatives soon.

There are two types of carbohydrates: starches (complex carbs) and sugars (simple carbs). Starches are long chains of individual glucose or sugar units linked together. Though they take a little longer to digest in your system, starches are absorbed into the bloodstream the same as pure sugar. Sugar itself consists of much shorter chains and sometimes are just a single molecule. An example of a sugar short chain is lactose (glucose and galactose) and an example of a single molecule is just fructose by itself. These shorter chains or individual molecules metabolize very quickly in the body and are responsible for that sugar high and inevitable sugar crash after eating sweets.

Starches and multi-unit sugars are too big to be absorbed into the body so enzymes are produced to help break them down into single-unit sugars. Single-unit sugars are handled differently in the body depending on the type. I know! I didn’t know this until recently either. Glucose causes blood sugar levels to rise immediately and the pancreas produces the hormone insulin to deal with that and get it out of your bloodstream. Fructose goes straight to the liver which converts it to glycogen for storage. Small amounts of fructose found in real, whole food (eg. fruit) are typically handled well by the body. But consuming high amounts of fructose can be detrimental to the liver even though they may not spike blood sugar levels, such as in fruit juice, agave sweetener, soda, some salad dressings, etc.

What about protein?
If you recall, I mentioned that a keto diet consists of consuming moderate or adequate protein. This is because if you consume too much for your macro allowance then the body can convert the amino acids in that protein into glucose. This derails your efforts to get into ketosis. The body has a process called gluconegenesis whereby it turns non-sugar sources into sugar. So if the body is flooded with these amino acids, the gluconegensis process is triggered and starts providing glucose energy for the body instead of ketones. Protein also triggers insulin release which tells the body’s cells they don’t have to burn fat or produce ketones. So you can see why consuming more than an adequate amount of protein can derail your keto diet efforts.

A little history
Our bodies were built with the system for ketosis and our ancestors likely used it frequently when food sources were scarce. Even with food security, our typical North American diet didn’t consist of the same abundance and carbohydrate rich foods we see today. In a relatively short period of time in mankind’s history our food sources and culture has dramatically changed. Our diet has changed drastically over a relatively short period of time and our bodies adapted to the changes. Our livers took in more toxins, produced more insulin, and got fattier. Doctors started seeing increased mortality rates from diet-related illnesses as people’s bodies just couldn’t deal with the large amounts of new food that quickly became standard.

A ketogenic diet has been regularly used to help those with brain diseases such as epilepsy since the 1920s. Possible applications have been studied for other ailments such as Alzheimer’s disease, autism, brain cancer, Parkinson’s disease, even sleep disorders. Further, since keto first restricts a person’s sugar consumption, it has also been suggested for those fighting cancer or wishing to prevent it as cancer cells feed on sugar. Restricting carbohydrates can lead to healing the liver and pancreas for individuals who are pre-diabetic or suffering from diabetes. Many are able to manage their conditions with diet and avoid medications and complications. Finally, a low-carbohydrate diet has been found to help with some mental illnesses and I can attest to that personally. Kicking sugar and switching to a keto lifestyle has worked wonders for my own depression and anxiety symptoms. I think it’s greased the wheels to help my therapy and other interventions work more effectively. I’m going to get into that, and the link with fasting, in a future post, too.

A conspiracy
So why did our society switch to thinking fat is evil and we need so many carbs to complete daily nutritional recommendations? Canada’s food guide suggests adults eat 6-8 servings of grains each day and to limit butter and other sources of fats. And we’ve long been told to eat several small meals a day to keep a continuous supply of glucose energy and help regulate blood sugar. The body is a complicated machine and each one can differ from each other with regard to sensitivity and tolerance. Yet, we’re snacking all the time, eating low-fat Oreos, and no one is getting healthier or happier. Metabolic diseases and obesity are epidemics throughout the world.

Just sixty short years ago, a group called the Sugar Research Foundation – funded by sugar companies – published information refuting earlier claims that sugar aided heart disease. This was done without disclosing funders or motives. And the article pointed to dietary fat as the cause of our troubles. The sugar industry paid to change public discourse about their products. Blame was placed on fat and the marketing ploy worked to distract everyone from the harmful effects of sugar. Now we have low-fat everything on our grocery shelves. And if you look closely (which you will need to do if you decide to do ‘keto’) you’ll find that sugar is in everything.

There has been some debate about the sugar industry’s influence and the famous study conspiracy. But I think sugar tastes good, is addictive, and the business is a tough nut to crack. But as I stated at the beginning, if you alter one part of the macro nutrient pie chart then the other parts need to compensate. So if fat is lowered, and protein is expensive and not easy to add, then carbs need to go up. See for yourself by going to the grocery store and compare the regular and low fat versions of foods. And there’s lots to compare because low fat, no fat, and diet labels are everywhere in our society. Usually the lower fat ones have higher carb and sugar counts. And beware because there are over FIFTY different names for sugar hiding in those food nutrition labels. All the nutritional information presented above supports the idea that lowering carbohydrate (eg. sugar) consumption is beneficial and I know first-hand it’s helpful.

Looking ahead
Here are some specific topics I want to explore and write about on this site:
– Different types of keto
– Fasting
– Health worries
– Health benefits
– Supplements
– How to start (or how I started) keto
– Alcohol
– Navigating social situations while keto
– What to eat or best food options
– Insulin and glucose

I’ll add to this list as needed, and will link to each post when its created.

Thanks for reading!