4 Ways to Get Electrolytes!

As you may know, it's one of my life's missions to teach people about the power of electrolytes. Electrolytes are the key to skipping the Keto Flu and feeling great.

But recently, I found a new way to get electrolytes and my mind was blown!!

Did you know that you can apply electrolytes topically? You can spray them right where you need help soothe body aches and resolve cramps.

Scroll Down to learn 4 Ways to Get Electrolytes and find out more about Topical Electrolytes!



4 Ways to Get Electrolytes

Before we get started, I wanted to emphasize that I use ALL 4 of these ways to get my electrolytes. Just choosing one is not enough for me (or anyone on Keto, really). These are 4 easy and painless ways to change up your daily routine in order to fight off muscle cramps, body aches, constipation, and headaches.

  1. Change up your Salt.

    Swap out the regular table salt in your pantry with Himalayan Pink Salt. When we cut carbs from our diets, our bodies need more salt. Himalayan Pink Salt contains more than just sodium. It also contains trace minerals including magnesium and potassium. I really like the taste of Pink Salt. I think it has more flavor than regular NaCl, and I use it across the board in my cooking.

2. Drink water with Electrolytes

I try my best to use a reusable Swell Bottle every day as a way to cut down on waste, but sometimes I forget. On these days, I remind myself to drink a Smart Water or something like it. Luckily for us, there are now several bottled water companies that sell electrolyte infused water. This is a simple switch that can make a world of difference. As we transition into Ketosis, our bodies flush out a ton of water and with it electrolytes. It is important to replenish both the water and the electrolytes to keep you feeling your best.

3. Take an Electrolyte Supplement

Electrolyze from Keto-BEAM is the best Electrolyte supplement I have found. Just 1 oz of this liquid fulvic electrolyte mineral complex a day is enough to rebalance my electrolytes and prevent Muscle Cramps and Headaches. This supplement also curbs carb cravings. Electrolyze gives your body all of the micronutrients it needs in a 100% bio-available formula. Instead of having to break down a pill or powder in order to get a small percentage of the nutrients, this supplement has over 70 trace minerals and nutrients that are ready to be absorbed immediately. Keto-BEAM Electrolyze really is the best electrolyte supplement out there. You can read more about the science behind Electrolyze in this blog post from June.

4. Apply Electrolytes Topically

I had absolutely no idea that you could apply Electrolytes Topically. When I first ordered my Keto-BEAM products, I thought that these Instalytes were just a refreshing spritzer like an Evian Spray. BOY, WAS I WRONG.

Instalytes is a topical electrolyte complex meant to be applied directly to the area of discomfort. It has over 70 trace minerals which are 100% bio-available. It absorbs right into your skin to help with camping muscles and stiff joints. It helps clear lactic acid so that you can find relief. It’s not just intended to be used when you’re in pain. You can spray Instalytes on topically to prevent cramps and aches. It can even help with those annoying eye twitches. (in this case, You would spray it on your face like a fancy Evian Spritzer).

If you experience leg cramping while you sleep like I do, apply this before you go to bed to help ensure that you don’t get a Charlie Horse in the middle of the night. I was amazed when I first tried it. Instalytes really works!! Just one minute after spraying Instalytes onto a cramp, I felt my muscles start to relax. Even I didn’t know that electrolytes could do so much!

I would spend hundreds of dollars on a product that helped me get rid of muscle cramps! With Instalytes, I don’t have to! The travel size is less than 7 dollars! (I carry it with me everywhere!) And the larger side is only 20 dollars. (I keep that one next to my bed.) Also the folks at Keto-BEAM have extended an amazing 20%discount to anyone who uses the code KETOINTHECITY!

In my opinion, balancing your electrolytes is the key to living a healthy and sustainable Keto Lifestyle. If you are Keto, you have already made a giant change in your life. Try to implement these 4 small changes to ensure that you feel your absolute best everyday!

My favorite Perfect Keto Products for Summer

I was chatting with my friends over at Perfect Keto this week and they offered to let me share an exclusive discount just for Keto in the City.

Don’t know who/what Perfect Keto is?

Perfect Keto is one of my favorite brands. I’ve been using their products for years! It was founded by Dr. Anthony Gustin to make eating low-carb easier. He even has a podcast (The Keto Answers Podcast).

Perfect Keto offered to give Keto In the City an exclusive 2-day sale on all of their products. You can get 20% off of your entire purchase when you use the code KETOINTHECITY20.

Keep reading for a list of my favorite Perfect Keto Products.

My Favorite Perfect Keto Products for Summer

  1. Keto Collagen: The Perfect Keto Collagen is awesome. It is my favorite addition to summer shakes and smoothies. It adds amazing flavor (it comes in Chocolate, Vanilla, Salted Caramel, and Unflavored) and a rich texture. Perfect Keto’s Collagen is great for joints and gut health as well as skin, nails, and hair.

  2. MCT OIL POWDER: I love MCT, but a lot of times I don’t want it in an oil form. The Oil makes it difficult to add into smoothies, desserts, and baked goods without changing the recipes. I love Perfect Keto’s MCT Oil Powder because I can incorporate it into anything. It’s the same high quality MCT Oil you expect from Perfect Keto just in a powder form.

  3. Keto Base in Peach: One of my favorite summer fruits used to be Peaches. However, they are naturally extremely high in sugar and definitely not KETO! That’s why I love this Peach flavored Keto Base! I Exogenous Ketones help your body get into Ketosis and stay there. They give you easy accessible energy and get rid of brain fog. Perfect Keto Base comes in a bunch of different flavors: chocolate, Salted Caramel, Vanilla, Peach, and Coffee! The Peach flavor is my favorite for summer. I even add it to my Keto Pancake Batter for Peaches and Cream Pancakes.

Perfect Keto has a bunch of amazing supplements. Check out their pre-workout and Microgreens supplements too! You honestly can’t go wrong with Perfect Keto products!

Hurry! This sale is only available July 30-31!!

I wasn't getting enough nutrients (most people aren't)! Then I Found Keto-BEAM

Across the board, most people, no matter their WOE, are mineral-deficient. Because of modern soil depletion, most people are only getting about 30% of the minerals they need. Without minerals our bodies don't have the co-factors that are absolutely necessary for cellular function.

People with a Keto Lifestyle need to pay more attention to this fact, because many important micro-nutrients come from carbohydrates. When you are on a low-carb diet, it is important to supplement, so that you get the micro-nutrients necessary to power your body.

Add fasting to the mix and you are going to make your body super angry: foot and leg cramps, trouble sleeping, sluggishness, headaches, and a lowered immune system.


 Since I started using Keto-BEAM products I have felt an incredible change. My muscle cramps are almost gone. I have more energy. And I am over all feeling much healthier.

Keto-BEAM’s Micro-Boost! is one of the best supplements I have ever tried. It is an amazing liquid micro-nutrient supplement. Unlike pills or powders, the humic complexes in Micro-Boost are 100% bio-available. Your body doesn’t have to break them down or digest them. They are ready to be absorbed and put to work right out of the bottle.

Micro-Boost helps:

  • Relieve muscle cramps and aches

  • Aids in sleep

  • Support natural detoxification

  • Support a healthy immune system

The 70+ minerals, electrolytes, trace elements and amino acids in Micro-Boost are amazing for supporting healthy sustained ketosis.

To start out, I took a full serving of both Micro-Boost and Electrlyze every day for two weeks. . These supplements are designed to work hand in hand to optimize your health.

To start out, I took a 1 oz. serving of both Micro-Boost and Electrolyze every day for two weeks. These supplements are designed to work in combination to provide all of the electrolyte and micro-nutrient supplementation you need while living Keto. Now that my body is caught up, I take ½ a cap full (½ oz) of Mirco-Boost and ½ a cap full of Electrolyze every morning. Electrolyze is Keto-BEAM’s fantastic Electrolyte Supplement. (Read more about it here) I add both supplements into a glass of water. It doesn’t taste bad at all, just tastes a little earthy.

Get 20% off of Keto-BEAM’s Products with the code KETOINTHECITY!

When I am fasting, I up my dosage back up to a full serving of both Micro-Boost and Electrolyze. During a fast, our bodies are only taking in a small percentage of their normal intake, drastically lowering our chances of getting even close to enough nutrients. Your body also releases water and fat stores and becomes electrolyte-depleted very quickly.

Before discovering Keto-BEAM, I didn’t realize how much nutrition I was missing. I do everything I can to stick to my Macros and eat a clean Keto Diet, but sometimes we need a little help from our friends.  I am so glad I found Keto-BEAM and Micro-Boost to help me feel this great all of the time.

You can get Micro-Boost and all of the other Keto-BEAM products for 20% off when you use the code KETOINTHECITY at Check Out!

Perfect Keto's Improved Keto Bases are Here

Perfect Keto’s amazing Ketone Base just got BETTER. Today, Perfect Keto released their new base recipe. Their new exogenous ketone mix is just as effective as before but with better flavor. 

I have used the Salted Caramel and Peach flavors for years. I love the long lasting energy and easily accessible Ketones, but I always had to mix it in with some other flavored liquid like coffee or a smoothie. Last week, I got to try the new Keto Base Formula and I didn’t even need to stir it up in my coffee. This new formula tastes delicious with just water and ice!

I’m so glad that I don’t have to plan out a smoothie or a cup of coffee anymore when I want some extra Ketones. I can just stir a scoop or two of Keto Base into a glass of water. I like that I can drink this to quench my mid-morning snack cravings and be full all the way into the late afternoon when I finally get a chance to grab lunch.


The new Perfect Keto Base still comes in all of your favorite flavors: Chocolate, Salted Caramel, Peach, Coffee, and Vanilla. It still has the same amount of Exogenous Ketones per serving, 11.38g of BHB and no garbage ingredients. Now, It just tastes a lot better.

The folks at Perfect Keto have been kind enough to offer a 20% discount to any body who uses the code KETOINTHECITY at checkout!

 I have a feeling that this new Perfect Keto Base is going to sell out quickly. If I were you I would grab a couple tubs of your favorite flavor this week before they are gone.


Kettle and Fire Keto Bundle

Kettle and Fire is helping people actually stick to their Keto Diets and change their lives with the Keto Bundle. Right now they are offering up to 15% off their delicious Keto Bone Broth when you buy it in a bundle. I sip Kettle and Fire Bone broth to keep me full and add a bunch of amazing nutrients into my diet.  

Kettle and Fire Bone Broth can help you enjoy going Keto! 

Kettle and Fire is my favorite brand of Bone Broth. It makes me feel amazing! It gives me energy and whenever I’m feeling under the weather or just off, it always makes me feel better. It has a ton of collagen and keeps you full for a long time. Kettle and Fire’s Beef Bone Broth has zero grams of Carbs or Sugar and It’s delicious. If you don’t love sipping bone broth like I do, you can always use Kettle and Fire Broth as a base for a Keto Soup. Add some Veggies, chicken, cheese and make it the Keto soup of your dreams.

Kettle and Fire was created by two brothers who are both athletes. They wanted the experience of home made nutrient rich Bone Broth but didn’t have time to cook it at home.

This Keto Bundle Sale is often. The more cartons of Bone Broth you buy, the bigger discount you get! Kettle and Fire Bone Broth is shelf stable so you can store it for a while before it goes bad. I am going to order the Ultimate Keto Bundle in order to get the 25% off discount. This way I save money and invest in my health for the next couple of months. If I have bone broth, I will use it and drink it. AND I will feel awesome! That’s why I like to keep it around!

Grab your bone broth now and get a huge savings!!!

Keto Supplements: Ceylon Cinnamon Capsules

Cinnamon is one of my favorite ingredients! It is absolutely delicious but it’s also so good for us!

“Research has supported the benefits of cinnamon by showing its ability to support healthy immune and cellular function, healthy carbohydrate metabolism, promote normal digestion, improve blood glucose control, combat inflammation, and support healthy cardiovascular function.” -Equip Foods

However, It is really hard to consume enough cinnamon in one day to get all of these amazing benefits. (There are only so many Fat Head Cinnamon Rolls a girl can eat!)

That’s why I was so grateful when I found out that Equip foods was launching their Ceylon Cinnamon Supplement!

Every serving (2 caps) of Equip Cinnamon Caps contains 1,200 mg of Ceylon Cinnamon.  Ceylon Cinnamon is more beneficial than other types of Cinnamon. It is free of Cassia and other compounds that are said to be toxic in large doses.

Equip Cinnamon caps are known to help with digestion, give you more energy, and even reduce the effects of a higher carb meal. Cinnamon is also famous for being an anti-inflammatory.

Equip found a way to make getting all of the benefits of large quantities of cinnamon with out having to endure a mouthful of spice or a bellyache. These Ceylon Cinnamon Caps are made with the highest quality ingredients and were designed to fit into your Keto Lifestyle.

Don’t forget to use the code KETOINTHECITY at Check Out to get 20% off of your entire order of Equip Supplements!

Perfect Keto- Exogenous Ketone Capsules

Hooray! Perfect Keto has just launched their new Exogenous Ketone Capsules!

 You can now get all of the benefits of Exogenous Ketones with out chugging down smoothies and vitamin drinks. Don’t get me wrong, I love a good smoothie. But sometimes cutting fruits and veggies, and cleaning out the blender doesn’t fit into my day. I love that I can now get a boost of Ketones whenever and where ever.

Perfect Keto’s new Base Supplement contains high-quality beta-hydroxybutyrate (BHB) that makes it easy for you to get into Ketosis. These BHBs closely mimic the ketones in your body and work the exact same way! They fuel your body and your brain!

These Exogenous Ketone capsules also give you long lasting energy through out the day. I can take these with my probiotic in the morning and not have to depend on an afternoon coffee to get me through the work day. It also gets me motivated to get moving even on my busiest days. Just take it an hour before you want to work out and enjoy a nice boost as you step into the gym.

I’ve used Perfect Keto Ketone Base powder for years and love the effects. I’m so excited that the same product I’ve come to rely on now comes in a convenient and mess free capsule. These capsules are perfect for traveling or everyday use. I couldn’t be more excited! And you can get 20% off your entire Perfect Keto order when you use the code KETOINTHECITY!

Just Thrive Probiotics

Let’s talk about Gut Health!

When I decided to switch to a Ketogenic Lifestyle, I was hoping to reduce the inflammation in my body. I was on a mission to boost my immune system and reduce the symptoms of my autoimmune conditions.

Gut health is a big focus for me because I know how tied it is to my overall health. I started using Just Thrive probiotics and noticed a big difference in my gut’s overall happiness within days.

As you probably know our GI tract houses bacteria that contribute to more than just digestion. These beneficial bacteria help our bodies digest food and absorb nutrients, produce vitamins and vital nutrients, stimulate healthy immune function, destroy disease-causing microbes, promote healthy skin, and boost our mood and brainpower.

Pretty much everyone I know has some sort of GI issue. Environmental toxins, antibiotics, stress, and many other factors can decrease the amount of healthy bacteria in our bodies causing an imbalance.

This is where probiotics come in.

Probiotics are spores of good bacteria that occur naturally in foods or can be taken as a supplement to get your gut balanced. Foods like Yogurt, Kimchi, and Kombucha have natural occurring probiotics. But if you have a bacterial imbalance, a probiotic supplement is your best bet.

I’ve recently discovered the brand Just Thrive. Their probiotics have a better survivability than those found in yogurt and other brands. This means that the good bacteria will stay alive long enough to get all the way into your GI tract where it can do the most good. Their products are vegan and Keto friendly. And they have a 100% money back guarantee. Just Thrive probiotics contains a unique blend of four probiotic spores that have been strategically designed to give you the most health benefits.

Learn More about Thrive Probiotics, and use the code KETOINTHECITY for 10% off your entire purchase!

Also did you know you can use Just Thrive probiotics in recipes!? Their strains are SO strong that you can cook AND bake with them-- up to 455 degrees!! Here's a recipe for a Spicy Chocolate Fat Bomb with Probiotic Goodness Added in.

Spicy Chocolate Probiotic Fat Bombs

• 1 capsule of Just Thrive probiotic (opened up of course)
• 1/2 cup coconut butter
• 1/4 cup coconut oil
• 1/4 cup butter or ghee
• 2 tbsp cacao powder
• 1/2 tsp vanilla extract
• 1/4 tsp cayenne pepper
• 1/2 tsp ground cinnamon
• 2 tbsp erythritol (optional)
• Pinch of salt
• Handful of slivered almonds or chopped nuts of your choice


1. In a small skillet, melt the coconut butter, coconut oil, and butter or ghee over low heat. Once melted, add the cacao powder, probiotic, vanilla, cayenne, cinnamon, erythritol (if using) and pinch of salt.
2. Pour the mixture into the ice cube trays or silicone molds. Add slivered almonds or chopped nuts of choice on top.
3. Freeze for 30 minutes, then unmold the bombs. Store in an airtight container in the freezer or refrigerator.


Get Exogenous Ketones with Perfect Keto Base

Need a little extra boost?

Try adding Perfect Keto's Base to your routine. This exogenous ketone base increases energy and helps you become fat adapted.

Exogenous Ketones are basically like Ketone freebies. They are an amazing fuel source that replicates the natural effect of the ketogenic diet in your body by giving your body ketones to burn.

This helps your body transition in to Ketosis and gives your brain extra fuel leading to a boost in energy and overall mood.

It was developed by the folks over at Perfect Keto for people who are already fat adapted and for people who are just starting out. It can be used through out the day to help raise your blood ketone levels.

In this video below, Perfect Keto’s founder Dr. Anthony Gustin talks about the benefits of adding Keto Base to your daily routine.

I love to use Perfect Keto Base in my morning coffee. The salted caramel flavor is my favorite. You can also add Keto Base to a pre-workout smoothie for added energy throughout the day.

Perfect Keto base also helps reduce carb cravings when you are first starting out on keto. Mix up a little ketone base in your favorite milk. It tastes delicious and will actually help you towards your goal of being fully fat adapted. (If consumed too late in the day, Exogenous Ketones may affect sleep- it is brain fuel after all )

Perfect Keto’s Ketone Base also comes in individual serving packets. They are great for traveling or to keep in your desk. Perfect Keto Base comes in five flavors: Chocolate, Coffee, Salted Caramel, Vanilla, and Peaches and Cream. The single packets are also a great way to try out a new flavor without having to commit to an entire tub.

Don’t forget to use the code KetoInTheCity to get 20% off your entire order of Perfect Keto Products!

Equip Foods Prime Plant Protein

Every once in a while it is nice to assess what your body needs and doesn’t need. All Long term WOE, like Keto need little adjustments every so often to keep you in optimal health.

These adjustments may be small, like upping your electrolyte intake or getting more sleep. But they can also be something big like cutting dairy out of your diet.

It’s all about listening to your body, doing your research and making healthy decisions.

If you are looking to cut dairy and fillers from your diet, you may want to check out Equip’s Prime Plants Protein Powder.

Prime Plants is a vegan-friendly protein powder made with whole-food nutrients that your body needs.

Prime Plants is a mix of four vegan-friendly plants (hemp, pumpkin, sacha inchi, and peas). Every scoop contains 15 grams of clean protein with out any chemicals or fillers. This supplement helps you body’s ability to build and repair bones, muscles, cartilage, and skin.

It also has MCTs!

MCT’s are this protein powder’s secret weapon. The MCT gives you an added energy and brain boost. It also helps the powder incorporate into shakes and smoothies nicely. It gives a wonderful creamy texture.

Remember, everyone’s body and goals are unique. Make sure that Prime Plants fit nicely into your macros before switching over.

Equip foods also sells Prime Protein made with Grass-Fed Beef, A Keto Friendly Pre-Workout and More! And don’t forget, you can get 20% off all Equip Foods with the code KETOINTHECITY at checkout.