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!

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!

Keto-BEAM Electrolyze and Micro-BOOST Supplements

Take a capful each morning and use the mist as needed!

Take a capful each morning and use the mist as needed!

If you have been following Keto in the City for any time at all, you probably know that I am a huge proponent of electrolytes. I do my best to get enough electrolytes from the food that I eat, but I still find it very helpful to supplement. Recently I was traveling and wasn’t able to eat as well as I would at home, I didn’t have my pink salt, and I couldn’t seem to find good avocado anywhere. That night I got the worst foot cramps and there was literally nothing I could do except try and stretch them out. Now I travel with the Keto-BEAM travel pack so that I can stay on top of making sure my body is getting everything it needs.


Keto-BEAM is an awesome company that specializes in supplements. Their products not only give you the electrolytes you need to get rid of your post workout headache but also provide minerals that are 100% bio-available meaning your body can absorb and use them immediately. If you are just starting keto Keto-BEAM will be a lifesaver, I wish it existed when I first started so I could have avoided the dreaded keto flu!


My favorite Keto-BEAM products are Electrolyze and Micro-BOOST. Keto-BEAM recommends that you take these two supplements together if you are first starting out on Keto.

  • Electrolyze is designed to provide you with the world’s strongest electrolytes and a bunch of trace minerals that our bodies need, but don’t create on our own.

  • Micro-BOOST is a micro-nutrient supplement that provides important antioxidant support, removing environmental toxins that are released when you’re metabolizing fat via ketosis.


Here’s a little about the science behind Keto-BEAM’s products: Because of America’s reliance on pesticides and production-farming practices that value quantity over quality, our food and soils are depleted of natural and extremely important minerals and micro-nutrients. In healthy soil, a specific break down of microbes results in Fulvic and Humic Complexes. These complexes are transferred into our food and help our bodies carry nutrients into our cells (fulvic) and to remove toxins (humic). Keto-BEAM’s Electrolyze and Micro-BOOST provide what is missing in our modern food supply. The Electrolyze supplement contains a Fulvic Complex, which is a powerful and natural electrolyte balancer for the body. Fulvic Complexes combine with trace minerals to deliver nutrients, amino acids and vitamins directly into the cells. Electrolyze contains the fulvic complex that we are so desperately lacking as well as trace minerals that are 100% bio-available (immediately ready to be used by your body). Keto-BEAM’s Micro-BOOST is a Humic Complex that carries bio-waste and environmental toxins out of the body, making it an ideal aid in the relief of muscle aches and Keto flu symptoms.

Is it possible to fall in love with electrolytes?! ;)

Is it possible to fall in love with electrolytes?! ;)

Humic and Fulvic Complexes have been used in China since the 15th century as anti-inflammatories and blood coagulating agents. Since then, Humic and Fulvic Complexes have been used to treat many illnesses from ulcerous infections to rheumatoid arthritis.  And now, Keto-BEAM has made it possible for you to use them to optimize your Keto Health.

The awesome folks at Keto-BEAM have extended an amazing discount to the Keto in the City Community. Now you can get 20% off of your first order of Keto-BEAM with the code “ketointhecity”. I recommend grabbing the Advanced Support Set, which is a big bottle of both Electrolyze and Micro-BOOST for $74.95 minus your 20% discount. It doesn’t matter if you take these two supplements together or one at a time, you will still get amazing support for your Keto experience.

Keto-BEAM supplements are super-effective at supplying energy to get you through a long day. They can be taken on an empty stomach, won't break a fast and are guaranteed to have a pleasant taste. Keto-BEAM products are carb-free and calorie-free, with absolutely no chemicals -- just 70 plus minerals suspended in pure, ionized water.

Get your first order of Keto-BEAM products for 20% off when you use the code ketointhecity



Keep your electrolytes balanced and at healthy levels as your body enters and maintains ketosis.  Electrolyze provides all the electrolyte support you'll need to energize your life and sustain a healthy ketogenic experience. Just 1 capful per day of this golden elixir.


Use this liquid mineral support when you are experiencing the body aches and cramping associated with keto-flu. Micro-BOOST detoxes the body from waste released when fat cells are metabolized during ketosis. Micro-BOOST is the key to sustaining healthy ketosis in every cell of your body.


Provide 100% bio-available Electrolytes directly where you need them most. Just spray it on! The electrolytes in Insta-Lytes start working immediately to eliminate body aches, resolve cramps, clear lactic acid and detox your cells.



Lately I haven’t been feeling great, my joints have been more inflamed and I’ve been really tired, so I just wanted to try something different. I decided to try a bone broth fast. I didn’t follow any specific protocol or anything, but I decided to stick to coffee, bone broth and water. Originally my plan was 24 hours, but I was actually able to last 68 hours!!!

I had two different brands of bone broth at home already, so I used those. Then I kept with my morning routine of getting a coffee at Starbucks. My usual order is a Venti Misto with Heavy Cream these days. A Misto is coffee with steamed milk (heavy cream in my case). The first two days I had 2 coffees each day and that really helped me to not get as hungry until later in the day. Here’s a breakdown of exactly what I ate:


DAY ONE (Fast began at 10pm the night before….)

  • 8am Venti Misto with Heavy Whipping Cream from Starbucks

  • 11am Large Bulletproof Coffee

  • 2pm 1 cup of Chicken Mushroom Bone Broth (Kettle & Fire)

  • 4pm 1 cup of Chicken Mushroom Bone Broth (Kettle & Fire)

  • 5pm Venti Hot Peach Tranquility Tea from Starbucks

  • 6pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • 8pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • 6 Perfect Keto Electrolyte Pills (20% off with code KETOINTHECITY)

  • I also had water throughout the day


  • 8am Venti Misto with Heavy Whipping Cream from Starbucks

  • 10am Venti Misto with Heavy Whipping Cream from Starbucks

  • 2pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • 4pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • 6pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • Perfect Keto Electrolyte Pills (20% off with code KETOINTHECITY)

  • I also had water throughout the day


  • 8am Venti Misto with Heavy Whipping Cream from Starbucks

  • 2pm 1 cup of Turkey Bone Broth (Bonafide Provisions)

  • 4pm 1 cup of Turkey Bone Broth (Bonafide Provisions)

  • 6pm FAST BROKEN!

  • I also had water throughout the day


I also measured my ketones throughout the process. I used a breath sensor that was sent to me called Keyto. It was the first time I had used a breath sensor instead of blood testing. This particular unit syncs with your phone and is super easy to use. It doesn’t give you the same kind of measurements that the blood testers give. I was not in ketosis when I started this journey, which probably partly explains why I have been low energy lately.

A lot of people think that if you eat keto friendly food that you’re automatically in ketosis. That’s just not the case even if you restrict your carbs. You might have eaten too much or you might have eaten a new food that caused you to slip out. But when you are fat adapted you can get back into ketosis quicker and easier than others. The first day I measured Keyto Level 3, almost in light ketosis. The second day I measured Keyto Level 4, in light ketosis. On the third day I measured Keyto Level 5, in ketosis! YAY!

I really enjoyed the fasting process, which I was surprised about! I will definitely do it more often, I also think that I will probably start sipping bone broth throughout the day on a regular basis instead of eating lunch and then I will just eat dinner. Bone broth has so many great benefits, I really want to start incorporating it more into my everyday routine.


  • Rich in nutrients

  • Protects the joints and it may help fight osteoarthritis

  • Reduces inflammation

  • Healing for the gut

  • Aids in sleep

  • Supports weight loss

If you’re looking for a solution to get into ketosis quicker or just looking to reset, this might be a good approach to try. Besides feeling great overall I also lost 6lbs over the last few days which is another great bonus.

Perfect Keto - My Four Essentials

One of the things that is so amazing about our Keto Community is the awesome Keto Products that now exist to help you transition to and maintain a Ketogenic Lifestyle.

Yes, Switching to Keto has its challenges, but I’ve found that investing in some Keto Supplements can really help.

That’s why I’ve decided to share 4 Perfect Keto Products that are worth your while! Learn how to incorporate these 4 Perfect Keto Products into your everyday routine. 

Do you need a Ketone Base? What's the difference between MCT Oil and MCT Powder? Why and When should you take electrolytes? And what in the world are Nootropics? 

Get all of your questions answered! 


Hopefully by now, you’ve experienced the joy that is Fatty Coffee. If you haven’t read all about it on this recipe blog. MCT Oil in my coffee with some butter keeps me fueled well into the afternoon. It is an essential part of my Ketogenic Life.

Perfect Keto has Pure C8 MCT Oil. It is the highest quality MCT made from C8s. This is the type of MCT that won’t upset your gut.

Perfect Keto takes this amazing MCT Oil and turns it into a powder so that it is easier to incorporate into Shakes, and Baked Goods. They even make single packets so that you can carry MCT on the go.

My favorite part of Perfect Keto MCT Oil Powder is that it comes in 4 different flavors: Matcha, Salted Caramel, Vanilla, and Chocolate.


Getting your Macros calculated is the first thing to do when switching to Keto. After that the goal is to use these calculations to get your body into Ketosis- the state in which your body burns Ketones for Fuel.

Exogenous Ketones are a great way to help your body transition. Now that I am in Ketosis, I use Perfect Keto’s Ketone Base when I I’m feeling a little sluggish or need a little energy boost before or after a work out.

It’s great to add to your coffee in the morning to set yourself up for a “good Macros” day! It can also help get you back into Ketosis after a higher carb meal than you were anticipating.


Perfect Keto has created a multivitamin for your brain. It’s called Nootropics and it is awesome!!

This Chocolate Flavored supplement contains few select herbs, amino acids, and lipids that support mental alertness, clarity and concentration so you can operate at full capacity. It also contains Exogenous Ketones, MCT Oil Powder and Collagen for Soft Tissue Support.

Perfect Keto Nootropics keeps my brain engaged and clear for the entire day!


By now I am pretty much a broken record about Electrolytes!

Avoid the dreaded “Keto Flu” by upping your Electrolytes. The process of transitioning to Keto flushes out a lot of your electrolytes making you feel horrible.

Grab a smart water, increase your Himalayan Pink salt intake, and if all else fails, try an Electrolyte Supplement.

This one from Perfect Keto is my favorite.

The folks at Perfect Keto have extended the Keto In the City community an amazing 20% discount when you use the code KETOINTHECITY at checkout! SO Stock up Now!!!

Perfect Keto: Brand New Keto Electrolytes- SALE TODAY ONLY!!

One of the biggest deterrents for people thinking about switching to Keto is the "Keto Flu". But I promise that these symptoms can be bypassed by balancing your electrolytes. 

Electrolyte balance is one of the most critical - yet often overlooked - components of a successful and enjoyable ketogenic diet experience. 

A sudden shortage in these electrolytes is the culprit behind the muscle cramps, brain fog, headaches, low energy, and digestive and sleep issues that are commonly referred to in keto circles as the “keto flu”.

Perfect Keto is launching a brand new product today: Perfect Keto Electrolytes These Electrolyte capsules are will prevent and get rid of the dreaded "Keto Flu". They will also give a boost of energy to those already living the Keto Lifestyle.

Dr. Anthony Gustin of Perfect Keto has extended their VIP launch day sale to KETO IN THE CITY. It's today ONLY, and get this, the discount percentage dwindles as today goes by. So head over now to get the best discount!

What’s in Perfect Keto Electrolytes

The electrolytes you need, minus the added sugar, food dyes, or flavorings.

  • Sodium Chloride 140mg
  • Potassium Chloride 70mg
  • Calcium Chloride 35mg
  • Magnesium Chloride 35mg

Notice the precise 4:2:1:1 ratio of sodium to potassium to calcium and magnesium. This was no accident. These ratios provide the perfect balance you need to support normal, healthy biological functions all delivered in portable, convenient, easy-to-swallow capsules.

When to use Perfect Keto Electrolytes:

  • In the first few days of low-carb or keto diets to make the transition more pleasant
  • In the morning when fasting or to support mental performance
  • With meals to supplement mineral intake
  • Pre-workout to support energy and performance
  • Between meals to support electrolyte levels

Perfect Keto Electrolytes are perfect for endurance athletes, bodybuilders,busy parents, stay at home moms, students, rockstars - anyone on a low carb or ketogenic diet.

True to Perfect Keto's reputation, there are zero garbage or extra ingredients.