Book Review: Ketogenic Bodybuilding

Ketogenic Bodybuilding: A Natural Athlete’s Guide to Competitive Savagery by Robert Sikes
My rating: 5 of 5 stars

This comprehensive book provides everything you need to know to prepare for a bodybuilding show utilizing a ketogenic lifestyle. It is exhaustive—441 pages of detailed information and resources. I am amazed at the level of effort, commitment, and sacrifice that is necessary to compete. I would highly recommend this book if you are new to bodybuilding.

There are three parts: preliminary groundwork, the prep, and appendices. The author also provides a free electronic companion guide.

Everything you ever wanted or needed to know about competing in a natural bodybuilding competition is included. Be prepared to be all in. You cannot pick and choose what to implement and think you will succeed.

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Book Review: Unlocking the Keto Code

Unlocking the Keto Code: The Revolutionary New Science of Keto That Offers More Benefits Without Deprivation by Steven R. Gundry
My rating: 3 of 5 stars

Steven Gundry, MD, presents a ketogenic diet program that focuses on creating ketones, rejuvenating the gut microbiome, and uncoupling mitochondria. He explains how readers can boost the process, from feasting on plant polyphenols and ketone-generating foods to implementing a timed eating schedule. The book has 11 chapters with detailed rules, food lists, and recipes.

Keys that Unlock the Keto Code (pp. 55-74):
1. Intermittent fasting or time-controlled eating
2. Polyphenols
3. Dietary fiber
4. Fermented foods
5. Polyamines
6. Cold temperatures
7. Hot temperatures
8. Red light therapy

Three Rules of the Plan (pp. 81-83):
1. Consume some of your fats in the form of MCTs
2. Follow a time-restricted eating plan
3. Feast on fermented foods and fiber

Dos and Don’ts of the Keto Program (pp.116-135)
• Do: Eat prebiotic fiber-rich plant foods
• Don’t: Eat lectin-rich plant foods
• Do: Eat whole foods
• Don’t: Eat frankenfoods loaded with frankenfats
• Do: Get your sweetness naturally
• Don’t: Eat sugar
• Do: Enjoy healthy fats
• Don’t: Overdo it on the protein
• Do: Eat postbiotic-producing foods
• Don’t: Eat foods that harm your gut buddies

If you like to follow a plan with rules, food lists, and recipes—this may be for you. Alternatively, the number of instructions, rules, dos/don’ts, and recommended servings for various foods may be overwhelming for some or even difficult to remember or keep straight. Dr. Gundry recommends canola oil for heart health, which I don’t agree with since it is a highly processed seed oil.

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Full review on LinkedIn.

Book Review: The Dietitian's Dilemma

The Dietitian's Dilemma: What would you do if your health was restored by doing the opposite of everything you were taught? by Michelle Hurn
My rating: 3 of 5 stars

Registered dietitian Michelle Hurn voices her frustration with how the health system is failing patients and shares how she regained her health following an unconventional diet. Hurn also shares the testimonials of others in their recovery to health, which is interesting. Nine chapters cover diabetes, mental illness, eating disorders, sarcopenia, heart disease, history of nutrition guidelines, plants versus animals, getting started, and her nutrition as an ultra-runner.

The highlight for me was reading the personal stories. Otherwise, I did not find much new information in the book. I wouldn’t recommend it as a self-help, wellness, or diet book. I was disappointed that there wasn’t more detail about her running career and how that has shaped her as a dietitian. This could have been a more focused way to talk about elimination diets, restoration of health, and exercise. I would not recommend this book for a person exploring the ketogenic or carnivore diet; better primer books are available.

View the full review including takeaways on LinkedIn.

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Book Review: Why We Get Fat

 

The author presents a compelling case that obesity results from a hormonal imbalance, not a caloric one. If you are a fan of Gary Taubes, then you will enjoy reading this book (published in 2011). If you are looking for similar information but more recent and ketogenic-focused, then read his book, The Case for Keto (published in 2020). 

The hormones, enzymes, and growth factors regulate our fat tissue. The stimulation of insulin secretion caused by eating easily digestible carbohydrate-rich foods (refined carbohydrates, starchy vegetables, and sugars) drives us to accumulate fat, makes us hungrier, and makes us sedentary. It also causes obesity, cancer, heart disease, hypertension, and Alzheimer’s. If you want to lose excess fat, then stay away from these carbohydrate-rich foods. Taubes provides the science, historical context, and research against conventional wisdom that it is only about calories in versus calories out.

Check out my full book review on LinkedIn.

Taubes, G. (2011). Why We Get Fat and what to do about it. New York: Alfred A. Knopf.

Book Review: The Case for Keto

The author states this book is not for the lean and healthy. Instead, it is written for those who fatten easily and are curious about the low-carb, high fat (LCHF) or ketogenic lifestyle. Eighteen chapters cover the history of the diet, its evolution, scientific research and reasoning, and the basics of the plan. I would recommend it to someone who knows very little about the diet and wants to be convinced to try it. It is not a prescriptive, how-to book, but rather an in-depth explanation.

Check out my full book review on LinkedIn.

Taubes, G. (2020). The Case for Keto: Rethinking weight control and the science and practice of low-carb/high-fat eating. New York: Alfred A. Knopf.

Book Review: Craveable Keto Cookbook

This is more than a cookbook. Kyndra Holley shares her story and delivers information and resources in a way that is relatable and comprehensive. The amount of tips, tricks, and techniques that are packed into this book is impressive. I recommend this book for the keto newbie.

Check out my full book review on LinkedIn for an overview and golden nuggets.

Holley, K. (2018). Craveable keto cookbook: Your low-carb, high-fat roadmap to weight loss and wellness. Las Vegas: Victory Belt Publishing, Inc. 

Book Review: The Complete Ketogenic Diet for Beginners

This book is written for someone who is considering the ketogenic diet. It is easy-to-read and prescriptive without being overwhelming. If you are already following this keto lifestyle, you probably will not glean much new information. This is like a keto 101 book.

Check out my book review on LinkedIn for an overview and some golden nuggets.

Ramos, A. (2016). The complete ketogenic diet for beginners: Your essential guide to living the keto lifestyle. Berkeley: Rockridge Press.

Book Review: Primal Fat Burner

Healthy fats have been making a comeback. The author presents an evolutionary perspective on the benefits of a fat-based diet with modern science to back it up.

The basics boil down to a ketogenic plan: eliminate sugar and starch, consume moderate protein based on a formula, eat quality fats for satiety, eat fibrous vegetables and greens, and procure the best-quality food you can find and afford. I didn't find the meal plan or recipes that inspiring or helpful, but the rest of the book is excellent.

Check out my full review of Primal Fat Burner: Live Longer, Slow Aging, Super-Power Your Brain, and Save Your Life with a High-Fat, Low-Carb Paleo Diet, on LinkedIn.

Gedgaudas, N. (2017). Primal fat burner: live longer, slow aging, super-power your brain, and save your life with a high-fat, low-carb paleo diet. New York: Atria Books.

Book Review: Keto

This book provides a thorough explanation of the science behind the ketogenic diet, along with the benefits and modifications for various health conditions, common myths and mistakes, and advice for maximizing exercise. There are 12 chapters covering the failures of modern nutrition, disease tree, how the body works, a well-formulated ketogenic diet, hormones, modifications for diseases, common mistakes, nutrients, fasting, exercise, meal plans, and accelerating healing.

Keto is for the reader interested in the science behind the diet. It may be too complicated for the newbie; it may be a goldmine for someone who has been enjoying this lifestyle for a while and would like to take it to the next level. Emmerich has several other keto books and this one provides new information and explanations that have not been shared before.

Check out my review of Keto: The Complete Guide to Success on the Ketogenic Diet, Including Simplified Science and No-Cook Meal Plans, on LinkedIn. 

Emmerich, M. and Emmerich, C. (2018). Keto: The complete guide to success on the ketogenic diet, including simplified science and no-cook meal plans. Las Vegas: Victory Belt Publishing, Inc.

Book Review: Fat for Fuel

Dr. Mercola’s mitochondrial metabolic therapy program prescribes a high-fat, adequate protein, low carbohydrate diet built on eating the highest quality foods available. While the diet is not complicated, the implementation of it—if you follow all instructions and recommendations—is quite complex. Admittedly a very science-heavy book, Dr. Mercola recommends seeking the advice of a nutritionist to address any challenges one may be facing. This is great! I recommend this too!

A nutritionist can troubleshoot issues by asking questions about what is working, what is not, assessing a food journal, reviewing glucose readings, and then making customized recommendations to support your journey. Check out my review of Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy.

Mercola, J., MD. (2017). Fat for fuel: A revolutionary diet to combat cancer, boost brain power, and increase your energy. New York: Hay House, Inc.

Picture: Terrine of foie gras and pork pate.

Book Review: Eat Fat, Get Thin

Check out my review on LinkedIn, Eat Fat, Get Thin: Why the Fat we Eat is the Key to Sustained Weight Loss, by Mark Hyman, MD. I am a big fan of Dr. Hyman! He recommends low carb, moderate protein, and high fat. There are many practical takeaways backed by clinical studies and his own experience with patients.  

Hyman, M. (2016). Eat fat, get thin: why the fat we eat is the key to sustained weight loss and vibrant health. New York: Little, Brown and Company. 

Book Review: The 30-Day Ketogenic Cleanse

Check out my review on LinkedIn, The 30-Day Ketogenic Cleanse, by Maria Emmerich. I am a huge fan of her work as a wellness coach. She has authored several cookbooks as well.


This book is for those who want to try a ketogenic diet for the first time or for those who have previously tried a ketogenic diet on their own and didn’t get the expected results. Maria promises that if you commit to the cleanse for 30 days, you will feel and look great and may even be convinced to the ketogenic diet as a lifestyle choice.  

Emmerich, M. (2016). The 30-day ketogenic cleanse: Reset your metabolism with 160 tasty whole-food recipes and a guided meal plan. Las Vegas: Victory Belt Publishing, Inc.