Post Halloween, Keto Friendly Shake Recipe &The Keto O/S 3.0 Formula

Happy Post-Armageddon Day (aka Halloween)!!  Keto Friendly Shake Recipe &The Keto O/S 3.0 Formula

How did you all survive the onslaught of the last week as you walked by the boxes and bags of itty bitty candies and chocolates sitting in your front hall or kitchen cupboards waiting for the cute and hyper masses of ghosts and goblins that showed up at your door last night?   Are the leftovers still in your house?  Be honest…how many have you had today?  Or, just as bad, is the office kitchen now a refuge for the thousands of pounds of candy that your coworkers have brought from home in a desperate effort to clear their houses?  I will spare you my conspiracy theories around Halloween but suffice to say it is my least favourite of “holidays”.  After myself falling prey to a couple (ok 3) of those itty-bitty bars before successfully banishing them from my house this morning, I have decided that next year ours will be the house that hands out bubbles or cool pencils or something other than nightmare candy…. yes, indeed, the house that “sugar” forgot…that will be mine lol!  In the meantime, let’s get on with our Keto post of the day.

This morning I had the pleasure of being asked to create a post workout recovery drink at my gym so I thought I would share it with you, my Keto friends.  While many people think of using ketones as a pre-workout source of energy, there are some really good reasons to make sure you have some available in your body post workout:

  1. Ketones stabilize blood sugar and suppress appetite so may help you to avoid those post workout munchies that can pretty much negate many if not all the benefits of your hard work.
  2. Ketones also improve the body’s ability to synthesize protein meaning that they support muscular recovery and building…. what better time than after you have challenged your muscles?
  3. Ketones improve the body’s own synthesis of antioxidants; exercise does cause an increase in oxidative damage so how about some extra glutathione production by “yourself” to offset it?

But I didn’t only have ketones in my brew I also included a few other top notch ingredients with their own benefits:

  1. Maca Powder: a root that grows in Peru and has a laundry list of benefits - it can help with energy, muscle building and there is some evidence that it may also help with hormone balance.  A little goes a long way so 1/2 to 1 teaspoon is plenty.
  2. Brain Octane MCT: A great source of MCT’s that the body converts to ketones - think of it as a time release source of ketones to follow up the exogenous ketones if you’re using them or just your source of ketones if you don’t have any Keto O/S
  3. Chaga Tea: A fungus that grows on Birch trees in Northern Ontario, in Siberia and in other cold climates.  Chaga is prized for its antioxidant properties in addition to immune boosting plus there is ongoing research on its anti-cancer properties.   Another benefit to Chaga tea is that it is generally alkalizing so, in the case of this shake could offset the somewhat acidifying effects of the coffee.
  4. Cold Brew Coffee: Since they were a sponsor of the event and since it is prescribed to drink your ketones cold, I used Cold Brew Coffee as the base of my shake but you can use any great coffee (like Bulletproof Decaf to avoid excess caffeine) mixed with ice to get the same effects.
  5. Native Forest Coconut Milk: For more healthy fats and creamy delicious flavour, you cannot beat a good full fat coconut milk.  This one comes in BPA free cans - it can be tough to find but any organic full fat canned brand will do.

The nice thing about this shake is that all I needed was my shaker bottle to mix it up so it’s easy to take with you to the gym and give it a quick shake to mix the ingredients (add your Keto O/S ideally right before you drink it).

The Recipe

1 Pouch of Keto O/S 3.0 Chocolate Swirl Formula

1 shot decaffeinated espresso mixed with 250 ml of cold water

250 ml of Chaga Tea (if you don’t have Chaga just replace with more cold water)

2 heaping tablespoons Coconut Milk

1 Tablespoon Brain Octane Oil

1/2 - 1 tsp Maca Powder

Optional -  add 2 Tablespoons of Bulletproof Upgraded Collagen Powder - great for muscle repair, skin, hair and nails!

Put all ingredients in your shaker bottle, shake till well blended and enjoy!

Keto O/S 3.0 Formula

Last week we dug a bit into the 2.1 formula, this week we talk about the 3.0 or Chocolate Swirl Formula.  Right off the bat there are fruit people and there are chocolate people…this one is for the latter group.  Like the 2.1 it is quite sweet but can be easily toned down with lots of ice, extra water, a shot of decaf coffee, some coconut milk and/or a tablespoon of unsweetened cacao powder.

Because this formula has no added fat it is less likely to cause gastric upset (from the MCT) but it is also a bit less satiating than the 2.1.  So, for people who have trouble getting full or with portion control it may be that the 2.1 is a better formula for them.  Having said that, if you really want the chocolate you can always add 1-2 TBSP of Brain Octane to your shake and get the benefits of both.

There are other interesting ingredients in this formula that also bring with them their own benefits, there’s extra Magnesium and Potassium for electrolyte balance, short chain fatty acids for lower GI health and even Inulin a prebiotic to keep your micro biome happy.  There are a small number of people who can sometimes experience a bit of GI issues with this formula as well -possibly due to the increase in Magnesium and Potassium - for these people it’s a great idea to have some food on the side or, mix your shake with coconut milk to slow down absorption a bit.

Remember - to get your own Keto O/S go to

Follow me on Facebook at KetoNat, on Instagram @nathalieniddam or go to my website at

Leave a comment

Comments will be approved before showing up.