The Essential Keto Cookbook

April 7, 2016

Ketogenic junk food is coming, and it threatens to send the second low-carbohydrate revolution to the same place the first one ended up. That would be a terrible shame because high-fat, low-carb, moderate protein diets have so much to offer for weight loss, metabolic syndrome, athletic and cognitive performance, possibly even cancer.

What can we do? Learn to cook. Prioritise food preparation. Just eat real food.

Jeremy Hendon is an author, speaker, entrepreneur, digital nomad, friend, mentor and co-author of The Essential Keto Cookbook. I wrote the foreword to the book, and the day before Jeremy and I recorded this interview, my wife Julia made two of the recipes.

Pork and Cashew Stir-Fry


  • 1/2 lb (225 g) pork tenderloin, sliced thin
  • 1 egg, whisked
  • 1 bell pepper, diced
  • 1 onion, diced
  • 1 cup (140 g) cashews
  • 1 Tablespoon (5 g) fresh ginger, grated
  • 3 cloves of garlic, minced
  • 1 teaspoon (5 ml) Chinese chili oil (see page 185 for recipe) (optional)
  • 1 Tablespoon (15 ml) sesame oil (optional)
  • 2 Tablespoons (30 ml) tamari soy sauce
  • Salt to taste
  • Avocado oil to cook with

Kale and Chives Egg Muffins


  • 6 eggs
  • 1 cup kale, finely chopped
  • 1/4 cup (17 g) chives, finely chopped
  • 1/2 cup (120 ml) almond or coconut milk
  • Salt and pepper to taste
  • 8 slices of prosciutto or bacon (optional)

Here’s the outline of this interview with Jeremy Hendon

0:00:52    Jeremy has been travelling with his wife Louise in China, Portugal, Taiwan, Thailand, Scotland, France, US.

0:03:04    The Hendons are really good at distilling things down.

0:03:47    It's better to establish a base, cook for yourself.

0:04:35    In Thailand they cook in coconut and olive oil.

0:04:49    Tea eggs.

0:05:08    It's hard to get vegetables in northern Thailand.

0:05:33    You may run out of willpower.

0:06:09    Telling a server that you have an allergy is a good way to make sure you don't eat anything you'd rather not.

0:06:30    Vacuum sealer bags.

0:07:01    It makes more sense to take your time for other reasons.

0:07:40    Observing modern culture.

0:07:54    The Essential Keto Cookbook: 124+ Ketogenic Diet Recipes (Including Keto Meal Plan & Food List).

0:08:09    Working coffee shops and wifi in the apartment.

0:08:15    Going through phases of working hard.

0:08:32    Coworking space.

0:08:48    Internet in Thailand is 200M down 100 up.

0:09:12    Louise is a great photographer.

0:09:29    The photos were taken abroad.

0:11:13    It's hard to remember that you're always going to be ok.

0:11:48    The risk afford certain privileges.

0:12:06    The Anxiety Podcast — Less Anxiety. More Life.

0:12:56    Nobody seems to have a good answer for stress.

0:13:23    A lot more stress working as an attorney.

0:13:43    Jeremy loved working with Goldman Sachs.

0:14:43    Serotonin binding to 5-HT4 receptor causes anxiety, tachycardia and cortisol production.

0:15:52    Jeremy has been low carb since 2004.

0:16:20    Was running 60 miles a week.

0:16:52    If you're trying to lose weight, low carb is the default thing to try.

0:17:18    Lots of people have been asking for this book.

0:17:48    Debug Me. My talk at QCon SF.

0:19:41    More and more executives are discovering the keto diet.

0:20:15    Younger people seem more up for it.

0:20:34    Louise loves keto.

0:20:54    As do older women.

0:23:19    The ketogenic diet is a hormetic stress at first.

0:23:53    There are other stressors that might make it an inappropriate time to transition to a ketogenic diet.

0:24:42    Switching back and forth.

0:24:52    Breaking Through Plateaus and Sustainable Fat-Loss with Jason Seib.

0:26:07    AltShift Facebook group.

0:26:47    Lactate dehydrogenase is part of anaerobic glycolysis.

0:27:01    I said 20 minute I meant second.

0:27:44    Leptin and Hyperpalatable Foods with Stephan Guyenet.

0:28:25    Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes

0:30:24    Initially I lost a lot of weight on a ketogenic diet, but how much of that was muscle?

0:30:52    Jeremy turned up at our house looking shredded.

0:30:59    14 day cycle.

0:31:27    Not being hungry during calorie restriction

0:33:42    Overfeeding studies show subjects gain muscle as well as fat.

0:34:59    If bodybuilders are doing it, it warrants further investigation!

0:36:05    Creating huge calorie deficits on the bike.

0:37:03    DXA scan.

0:37:41    Keto junk food.

0:39:12    Ketogenic paleo?

0:39:54    All popular diet books are paleo, even they don't say so.

0:42:32    Pork and cashew stir fry.

0:43:37    Overlooking vitamins.

0:44:10    Cronometer.

0:45:00    The recommended daily allowance (RDA) mean almost nothing.

0:45:28    Getting sufficient magnesium can be hard.

0:45:30    Possibly calcium.

0:46:06    Spectracell test.

0:46:24    How to Measure Your Metabolism with Organic Acids.

0:46:36    NutrEval test.

0:46:56    Alkaline phosphatase.

0:48:08    Artificial Intelligence for blood chemistry interpretation.

0:48:36    The Secret of Good Health Coaching with Bryan Walsh.

0:50:22    Daniel Amen.

0:50:30    Watson.

0:53:37    Functional blood chemistry analysis.

0:55:18    MediChecks UK.

0:55:38    Theranos.

0:56:57    Kale and chive egg muffins.

0:57:31    The book is top 600 in kindle books.

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