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Most people are used to getting their energy from carbohydrates—things like bread, rice, pasta, and fruit. When you eat carbs, your body turns them into sugar, which becomes your main source of fuel.

But there’s another way your body can power itself: ketones. Ketones are made when your body breaks down fat for energy. When ketones become your main fuel, you’re in a state called ketosis.

How Do You Get Into Ketosis?

To reach ketosis, you need to keep your daily carbohydrate intake very low—around 20 grams or less. That means no pasta dinners, no slices of bread, and no fruit bowls. It also means staying consistent. Even one sugary snack can raise your blood sugar, bump up insulin, and push you out of ketosis.

At first, this can feel tough. When your body switches from using sugar to burning fat, you may feel run down, headachy, or a little foggy. People call this the “keto flu.” It happens because your body is flushing out water and electrolytes. The good news is it usually passes within a few days, especially if you stay hydrated and keep up with electrolytes.

Why Do People Try Keto?

Once you adjust, many people notice big changes:

• Steadier energy throughout the day

• Fewer cravings and better appetite control (no more feeling “hangry”)

• Improved sleep and mood

• Less brain fog and clearer thinking

• Reduced inflammation and digestive issues

• Support during perimenopause as hormone levels shift

• Neurological benefits – keto was first used to treat seizures and is still helpful for migraines

On top of that, lab results often improve: blood sugar drops, A1c levels improve, and triglycerides go down. Cholesterol may rise, especially LDL, but that doesn’t necessarily mean your heart risk is higher. When you’re burning fat for fuel, cholesterol is simply moving through the system more.

Keto vs. Low-Carb

Sometimes you’ll hear people talk about a “modified keto diet.” What they’re really describing is a low-carb diet, not true ketosis. Both can be healthy choices, but they aren’t the same. In true ketosis, ketones can be measured in your blood, showing that your metabolism has shifted to fat-burning.

The Truth About “Keto Products”

Walk through any grocery store and you’ll see shelves of “keto-friendly” snacks. While tempting, they’re not always helpful. Many are packed with extra fat and calories. If you’re not truly in ketosis, those foods can actually work against your goals. Whole, real foods—meat, fish, eggs, healthy oils, and low-carb vegetables—are always the better option.

Shortcuts and Helpful Tools

MCT Oil

One shortcut to help boost ketones is MCT oil, made from coconut oil. MCTs are absorbed quickly and turned into ketones right away. Many people start with just ½ teaspoon in their morning coffee. Go slow, though—too much MCT oil can cause stomach upset or diarrhea.

KetoCitra

Another option is KetoCitra, a lemon-flavored ketone drink. Unlike other ketone drinks, KetoCitra contains citrate, which can help prevent kidney stones. It’s meant to be sipped, not chugged. Patients often report that even when they aren’t fully in ketosis, KetoCitra reduces their appetite and cravings—giving them some of the benefits of ketones while they’re still transitioning into a low-carb lifestyle.

Special Considerations

If you have diabetes and take medication, it’s important to work with your healthcare provider before starting keto. The diet can lower blood sugar quickly, which means your medications may need to be adjusted.

You can also track your progress with tools like Keto-Mojo, which checks ketone levels from a finger stick—similar to a glucose meter.

Sample Day of Keto Eating

Here’s what a day under 20 grams of carbs might look like:

• Breakfast: Scrambled eggs with spinach cooked in butter, half an avocado, and coffee with cream (with or without ½ teaspoon MCT oil).

• Lunch: Grilled chicken on a large salad with leafy greens, cucumbers, and olive oil dressing.

• Snack: A handful of macadamia nuts or a couple of cheese slices.

• Dinner: Salmon with roasted broccoli and cauliflower rice sautéed in olive oil.

• Dessert: Sugar-free gelatin topped with unsweetened whipped cream.

• Drinks: Water, sparkling water, black coffee, or unsweetened tea.

The Bottom Line

The ketogenic diet is more than a weight-loss strategy. It’s a way of changing how your body fuels itself. For many people, that shift brings steadier energy, fewer cravings, better sleep, and clearer thinking.

Keto takes commitment, and it’s not always easy at first. But with consistency, whole foods, hydration, and smart tools like MCT oil or KetoCitra, it can be a powerful path toward better health.

Do you struggle with:

·       Muscle cramps or restless legs

·       Headaches or migraines

·       Brain fog and difficulty concentrating

·       Prediabetes or diabetes

·       Insomnia or restless sleep

·       Fatigue and low energy

·       Anxiety or irritability

·       Constipation

·       Or PMS/hormonal imbalances

If you nodded ‘yes’ to any of these, I highly recommend that you keep reading. All these issues — and many more — can be linked to a magnesium deficiency.

Now here’s the shocking truth: Over 80% of the population is deficient in magnesium. That’s a health crisis hiding in plain sight when you consider everything this mineral controls. Magnesium regulates blood sugar, blood pressure, heart rate, bone health, brain health, sleep, anxiety, digestion, muscle contraction, and even hormone production (including testosterone).

And here’s why I take this so seriously in my practice: if I had to name my top three supplement recommendations, magnesium would always be on that list. I’ve seen firsthand how correcting a deficiency can change a patient’s sleep, energy, mood, blood sugar, and more — sometimes in just weeks.

Why Magnesium Deficiency Is So Common

If magnesium is so critical for our health, why are so many people running low? The reality is that modern life often works against us when it comes to maintaining optimal magnesium levels.

Here are the most common reasons I see in practice:

·      Digestive problems:

o   Conditions like IBS, celiac disease, or chronic reflux (often treated with acid blockers) impair absorption in the gut.

·      Medications:

o    Diuretics, antacids, certain antibiotics, and some blood pressure medications can cause magnesium depletion.

·      Blood sugar issues:

o   People with prediabetes or diabetes lose more magnesium in their urine, worsening the deficiency.

·      Supplements like calcium:

o   Taking calcium without balancing it with magnesium can affect absorption.

·      Dietary changes:

o   Highly processed foods contain very little magnesium, and most people aren’t eating enough leafy greens, nuts, or legumes.

·      Soil depletion:

o   Even if you eat vegetables, today’s crops grow in soil that is significantly lower in magnesium compared to decades ago.

·      Stress and aging:

o   Both increase your body’s need for magnesium, while absorption naturally declines with age.

Mainstream medicine rarely checks magnesium. And when it is tested, doctors usually order a serum magnesium level, which only reflects about 1% of magnesium in your body. The better option is a Magnesium RBC test, which measures magnesium inside your cells, where it actually does its work.

How Magnesium Supports the Body

Magnesium is involved in hundreds of processes in the body, which is why a deficiency can affect so many areas of your health. Here’s how it helps:

🧠 Brain & Nervous System

• Helps the body relax and promotes a sense of calm.
• Reduces anxiety and irritability.
• Supports deeper, more restorative sleep.
• Helps with memory and focus.

💪 Muscles & Energy

• Supports normal muscle function and prevents cramps or twitching.
• Helps with overall energy and reduces fatigue.
• Aids in post-exercise recovery.

❤️ Heart & Blood Vessels

• Helps maintain a normal heart rhythm and healthy blood pressure.
• Supports healthy blood vessels and cardiovascular function.

🍭 Blood Sugar & Metabolism

• Improves how your body handles blood sugar.
• Helps stabilize energy levels and reduce sugar crashes.

🦴 Bones & Hormones

• Works with calcium and vitamin D to support strong bones.
• Helps balance hormones, including testosterone and estrogen.
• Can ease PMS symptoms and menstrual cramps.

💩 Digestion

• Supports healthy bowel movements and reduces constipation.

The Best Forms of Magnesium and How to Take Them

Not all magnesium supplements are created equal. Choosing the right form is key because some are poorly absorbed, while others are gentle on the stomach and highly effective.

Magnesium Glycinate

• Highly absorbable and gentle on the digestive system.
• Promotes relaxation and better sleep.
• Excellent for anxiety, muscle cramps, and general deficiency.
• Best taken before bed.

Magnesium Citrate

• Absorbs reasonably well but can act as a mild laxative.
• Often used for constipation relief. 

Magnesium Oxide

• Common and inexpensive, but poorly absorbed (less than 4% gets into the body).
• Mostly works as a laxative rather than correcting a deficiency.

Tips for Using Magnesium Supplements Effectively.

1. Start low and increase gradually to avoid digestive upset.

2. Take magnesium glycinate at night for sleep benefits.

3. Combine supplements thoughtfully with other nutrients like calcium, zinc, and vitamin D.

4. Take with food if needed to minimize stomach discomfort.

How to Improve Magnesium Naturally: Food, Supplements, and Lifestyle Tips

1. Eat Magnesium-Rich Foods

• Leafy greens: spinach, kale, Swiss chard
• Nuts & seeds: almonds, pumpkin seeds, cashews
• Legumes: black beans, lentils, chickpeas
• Other sources: avocado, dark chocolate, salmon

2. Choose the Right Supplement

• Magnesium glycinate is best for sleep, anxiety, and general deficiency.
• Magnesium citrate can help with constipation 

3. Balance With Other Nutrients

• Pay attention to calcium, zinc, and vitamin D — these interact with magnesium.

4. Support Absorption and Retention

• Limit excessive alcohol and highly processed foods.
• Manage stress, which depletes magnesium.
• Consider medications that may affect magnesium levels.

5. Testing and Monitoring

• The RBC magnesium test is the most accurate way to assess levels.
• Adjust supplementation based on symptoms and lab results. 

Why Magnesium Should Be on Your Radar

Magnesium isn’t just another supplement — it’s a foundation for your health. From sleep and mood to heart, muscle, and hormone health, this mineral touches nearly every system in your body.

Addressing magnesium deficiency can often lead to dramatic improvements in energy, mood, sleep, digestion, and overall well-being.

Optimizing magnesium is simple and often life-changing:

• Incorporate magnesium-rich foods into your meals.
• Consider a high-quality supplement, especially magnesium glycinate, before bed.
• Monitor symptoms and test levels if needed.

Magnesium is a low-hanging fruit in health — safe, simple, and often transformative. Don’t overlook this vital mineral that your body relies on every day.

Is Your Gut Talking to You? Let’s Talk About SIBO

Have you ever felt bloated, gassy, or just off in your stomach after eating? Maybe you’ve been constipated for days or running to the bathroom way too often. These might seem like random, annoying symptoms—but they could be signs your gut is out of balance. One common (and often missed) culprit? SIBO, or Small Intestinal Bacterial Overgrowth.

What Is SIBO, Anyway?

Your gut is supposed to have bacteria—just not in the wrong place. Most of the action should be happening in your large intestine. But when bacteria sneak into your small intestine and multiply, they can ferment the food you eat (especially carbs), creating gas, bloating, and inflammation. That’s SIBO.

Why Does SIBO Happen?

In our practice, we often see SIBO following:

• Antibiotic use – These wipe out good bacteria and can leave room for the bad ones to overgrow.

• Food poisoning history – A rough case of traveler’s diarrhea? That could have set the stage.

• Steroid or NSAID use – These medications can compromise the gut lining.

• Diabetes – Especially if blood sugars have been poorly controlled.

• Chronic stress, surgeries, or even thyroid issues – All of these can slow down your gut and allow overgrowth to happen.

Do You Need a Breath Test?

The breath test (which measures hydrogen and methane gases) is the standard tool for diagnosing SIBO. But I’ll be honest—I often skip it.

Here’s why:

• The test can take hours and cause symptom flares.

• There's often a wait to schedule it.

• For many patients, the signs and symptoms are loud and clear: bloating, abdominal pain, constipation, diarrhea, and fatigue. We listen to your story—and your body—first.

For patients who really want testing, or have complex symptoms, the breath test is an option. We also sometimes use stool testing (like from Genova Diagnostics), which can give us broader insight into what's living—and overgrowing—in your gut.

What Can You Do About SIBO?

The traditional approach is antibiotics like Xifaxan, but they’re expensive and can cause uncomfortable reactions as the bacteria die off.

I prefer a gentler, functional approach first—especially for mild to moderate cases:

1. Probiotics That Work

We use a spore-forming probiotic called Bacillus coagulans (Probiotic 2). It’s been studied in SIBO and often brings relief within 2 weeks. Many patients stay on it long-term because their symptoms return when they stop.

2. Natural Antimicrobials

We’ve had success using oil of oregano and berberine. These herbal tools help kill off harmful bacteria without wiping out everything good in your gut.

3. Supportive Supplements

• Transform GI: Immunoglobulins that help your gut immune system calm down and reset.

• Transform Gut Motility: Aloe-based support for sluggish bowels.

• Magnesium Glycinate: Gentle help with constipation and stress.

4. Address the Root

We always circle back to fiber, hydration, food sensitivities (wheat, dairy, sugar alcohols), and stress management. The gut is a reflection of everything going on in the body.

But Wait… Won’t It Come Back?

Yes, and that’s important to understand. SIBO tends to return if we don’t rebuild and maintain a healthy microbiome. Keeping your gut bacteria (and even viruses and fungi) in balance is a lifelong job. It’s less about finding a “cure” and more about learning how to keep the system running smoothly.

Takeaway:
If your gut is talking to you—listen. SIBO might be part of the story. We don't always need invasive tests to figure it out, and there are effective, natural options for treatment. Your gut health plays a major role in your metabolism, mood, immune system, and even your joints.

It’s all connected.