Free + Low Cost Digital Guides
PRACTICAL TOOLS TO SUPPORT YOUR METABOLIC HEALTH
These downloadable guides are designed to give you clarity, practical tools, and evidence-based education you can use right away. Whether you're just starting to explore metabolic health or looking for specific protocols to support your body, these resources will help you make informed choices and take meaningful action.
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A comprehensive 32-page digital guide that teaches you what ketosis really is (hint: it's a metabolic state, not a diet), how to achieve it safely, and how to use it strategically for weight loss and metabolic health. Includes meal plans, the critical 3:1 fat-to-protein ratio, testing methods using the Glucose-Ketone Index, troubleshooting tips for keto flu, and strategic fasting protocols designed specifically for women. Learn to use ketosis as a tool—not an extreme.
"Most people who say they've 'tried keto' were never actually in ketosis. They followed a low-carb diet, cut out bread, maybe added some butter to their coffee—but they never entered the metabolic state that makes ketosis so powerful.
This guide teaches you the difference. You'll learn what ketosis actually is, how to get into it properly (without eating too much protein—the #1 mistake), how to test and track your progress using the Glucose-Ketone Index, and how to use strategic weekly fasting to deepen fat-burning—not daily intermittent fasting that stresses your hormones.
No guesswork. No conflicting advice. Just clear, practical education based on how your metabolism actually works—so you can finally achieve the results you've been chasing."
Perfect for: Anyone who's tried "keto" without results, DIY learners who want to understand the science and implement it themselves, people looking for a structured approach to weight loss and metabolic health without one-on-one coaching, or women seeking hormone-supportive strategies that work with their cycle instead of against it.
A 30-page recipe guide with practical, real-food keto meals designed to help you master the fat-to-protein ratio needed for true ketosis. Includes breakfast staples, main dishes, snacks, and fat bombs—plus modification notes so you can adjust any recipe to match your metabolic needs. Not every recipe is perfect, and that's intentional. This guide teaches you how to build intuition around what your body needs to stay in fat-burning mode.
"Most 'keto' recipes online aren't actually set up for deep ketosis—they're way too high in protein and not nearly high enough in fat. That's why this recipe guide is different.
Yes, macros are included. No, not every recipe hits a perfect 3:1 ratio. And that's actually a good thing—because ketosis isn't about following recipes blindly, it's about learning to look at any meal and ask: Is this too much protein? How can I add more fat? Am I actually in ketosis?
This guide gives you variety, flexibility, and the tools to build your own metabolic intuition. From bulletproof coffee and soft-boiled eggs to beef chili, garlic butter salmon, and peanut butter fat bombs—you'll have plenty of options to play with as you dial in what works for your body."
Perfect for: Anyone using the Ketosis Made Simple guide who wants meal ideas and recipe inspiration, people who need practical modifications to make standard keto recipes actually ketogenic, or those ready to stop guessing and start building confidence around the fat-to-protein ratio that keeps them in ketosis.
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