Vitamin D3, Fat Loss & Keto//OS - An Invitation, and SuperCharged Coffee

Good day to all - if you live in Ontario you are coming off one of the most unbelievable Family Day weekends in recent history from a weather perspective.  I believe we experienced record breaking highs and…wait for it, 3 (!) days in a row of sunshine!!  Speaking of sunshine, I was chatting with a client yesterday and she brought up a common misconception about Vitamin D3 that I thought I would share with you as it is quite important to manage properly.   My mission with this newsletter is not only to support low carb and Ketogenic lifestyles but also to help you optimize your health in all areas - Vitamin D3 deficiency is a big deal so optimizing it will help you to be successful in reaching your goals.

Vitamin D3, also called the sunshine vitamin is considered by many people in the health field as a Hormone.  Every cell in your body has a receptor for Vitamin D3 - it’s that important.  Here are a “few” things that you may not already know:

  1. Vitamin D3 is a fat soluble vitamin - this means that excess will build up in your fat stores vs being excreted but the body so it is important to have your D3 levels checked regularly to understand how much you may or may not need to supplement.
  2. Your body produces the precursor to Vitamin D3 on your skin through the interaction between the sun and a cholesterol compound…the liver and kidneys complete the conversion to the active form of D3 - this is why people with liver and kidney diseases are at higher risk for osteoporosis.
  3. Vitamin D3 deficiency in Northern climates such as ours is incredibly common so it’s a really good idea to pay the money to have your levels checked at least once a year.
  4. Most experts agree serum levels of Vitamin D3 in the range of 30-40 ng/ml are optimal but it has more recently come to light that excess Vitamin D3 can also be a problem - again, do not blindly supplement - a simple blood test will tell you what you need.
  5. Vitamin D3 plays a huge role in Calcium metabolism (along with Magnesium and vitamin K2) which is why it’s so important for bone health. I recommend clients take a supplement that provides both D3 and K2 as they work together and both are fat soluble plus some experts believe that Vitamin K2 may be protective against excess D3.  AOR brand makes a great product combining these two.
  6. Vitamin D3 is also very important for immunity - a number of studies have demonstrated links between maintaining optimal levels of Vitamin D3 as part of a strategy to prevent certain types of cancer.
  7. Optimizing your Vitamin D3 may also help you avoid catching or beat the flu if you do get it.
  8. Vitamin D3 may help with weight loss and people who carry a high amount of fat may actually need to take more D3 than leaner and smaller people as fat tissue tends to store D3 - so in this case, size does matter.
  9. Winter sunshine where we live will NOT help your body make a significant amount of D3 - in order to make decent amounts of D3 you need about 20 minutes of sun (till your skin just starts to turn pink) usually between 10 and 2pm and within 35 degrees of latitude to the equator …..before you start screaming about skin cancer go back and read what I wrote: 20 minutes….. But guess what? There’s an APP for that!  D-Minder is free and is awesome - check it out for yourself….
  10. Your skin colour affects your ability to produce D3, darker skinned people need more time in the sun to make the same amount of D3 as a fair skinned person.
  11. If you work inside in the summer months and don’t get out in the sun - your body won’t make D3, no matter how close to the equator you live - looking out the window at the sunshine will not help.
  12. Last but not least - there are food sources of D (Fish liver oils, wild cold water fish, eggs, some mushrooms) BUT you’d be hard pressed to meet your needs from even the best diet so for the vast majority of people this is one supplement you may have to take - and that includes babies and children too! Check with your doctor and have their levels checked!!!

Fat Loss & Keto//OS

One of the many benefits that one can reap from the regular use of Keto//OS is fat loss and improved lean muscle mass - however this benefit does not happen in a vacuum.  For people who have a lot of weight to lose Keto//OS can kick start fat loss with seemingly little effort on their part aside from drinking a shake or two a day.  

Talking to these people there is a cascade of benefits that kick in - improved energy and mental focus allow them to start to feel better and make better decisions.  Reduced appetite and cravings help them to eat less and again, to make better choices when they do.  As they start to see and experience the benefits they start to move more, and eat better, they burn fat, build muscle and the cascade of benefits kick in until they are standing in front of a room full of people 100lbs or more lighter tearfully and joyfully sharing their story. 

You would think that given this, those of us who have 5 - 10lbs to lose should do so after a few sachets of Keto//OS and yet, for many people this is not the case - what gives???  It’s not that these people don’t experience benefits, they certainly do - better energy, mental focus, reduced cravings, appetite control, better mood, better sleep - all of these benefits are there but let’s face it, what most of us are really after (whether we want to admit it or not) is looking good naked - or at least in a swimsuit…come on admit it - I’ll go first. Me.  And I will share a secret with you - the closer you get to your target, the more you are going to have to work for it especially if you are over 40 and definitely if you are over 50.… and even more so for us women.  Here are the 5 things you need to hone in on if you are after optimal results

  • Intention - set your intention to do what it takes to get to your goal. Define your goal and move on to #’s 2-5 because intention without action is simply a wish…nice but won’t get you too far.
  • Nutrition: Still eating the same as before?  Change it up.  Get rid of sugars, processed foods and most grains, eat a ton of green vegetables, clean protein (25%) and some healthy fats.  Try Intermittent Fasting a couple of days a week - keep track of your food and progress (measure inches not pounds) to see what is an is not working.
  • Movement: If you are sedentary start walking, if you are active, change up your workouts - lift weights, get some cardio in, do some high intensity interval training, learn a new sport.  Just a few times a week will do, no need to spend hours in the gym but you have to move!  You have a tool on board (ketones) that will enable you to recover better and build muscle - use it.
  • Sleep: If you are sleeping less than 6 hours a night (real target is 7) your body will likely be holding on to fat.  Lack of sleep messes with your hormones and drives up hunger,  I’ll get in to the details next week but suffice to say, start working on getting enough good quality sleep.
  • Stress Management: We lead fast and stressful lives - it’s unlikely that will change but we can choose to manage our stress differently.  As a starting point, download the app Headspace - it’s free.  10 minutes a day is all you need to get started - commit for 30 days.

We are all after the magic pill, or, in this case, the magic powder that will make it so we can eat and drink what we want, when we want, never break a sweat and look like a supermodel….for 90% of us this is simply not going to happen unless we take ACTION with INTENTION..   What Keto//OS can do for you is give you an edge, a leg up if you will so you have the energy and the mental focus to do what you need to do to get the results you want.  You will feel better, and your body will be better with ketones on board - where you go from there is entirely up to you.

Easy to say. Harder to do.  So I have an invitation for you - would you be interested in joining me for a six week Transformation Challenge?  The only requirement is that I strongly recommend that you get yourself an order of Keto//OS to get started (if you don’t already have some) so that everyone is on an even playing field.  You will be invited to join a private Facebook page where we will share stories and recipes, we will support each other and I will guide you through six weeks to your better self.  There will be Facebook Live events where you can ask questions.  Recipes of the week.  Short workouts you can do at home.  A community to support you.  If you are interested please find and follow my Facebook Page KetoNat where I will announce the launch of the program and how to join in the next few days and make sure to tune in on Saturday morning at 9 am for my weekly Facebook Live event where I cover biohacking tips, recipes and more. 

To get your ketones go to to place your order.  You can reach out to me at with any questions or for support.  And finally, to see how ketones work in your body watch the video at:

As always, thank you so much for reading!!! 

Have a wonderful and healthy week

Instagram: @nathalieniddam

Facebook:  KetoNat

SuperCharged Coffee

Full of healthy fats, plus tahini for calcium, magnesium, potassium, iron, fibre, more good fats….oh and if you’re brave and have great fresh eggs in the house, try throwing in a raw egg yolk for even more fats and some vitamin D!!  This coffee is a breakfast or can kick off an Intermittent Fast Bulletproof Style….however you use it, be mindful that you can probably do without a big breakfast is you have one of these.

1 Cup of your favourite Coffee (Caf or water decaf)

1 TBSP KetoKreme

1 TBSP Tahini

1 Scoop Bulletproof Upgraded Collagen Powder

1.5 TBSP Full Fat Coconut Milk

1 TBSP MCT Oil (optional)

1/2 TSP Cinnamon

Place all ingredients (with egg yolk if you’re using it) except the collagen powder in your blender and blend till frothy.  Gently pulse in the Collagen just to blend and enjoy!

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