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KETO COACH

RAPHAEL SIRTOLI

Lose fat, control blood sugar and improve your metabolism with the help of your diet and lifestyle coach Raphael Sirtoli. He gets the science and can help you implement it successfully.

Basics: identify + remove junk-food

Most people crave sugar and starchy foods, like bread or pizza.

However strongly those cravings grip you, you can beat most of them back in under 2 weeks.

That’s why we challenge you to take 2 weeks off of all the junk-food fuelling your incessant cravings, consuming your willpower and ruining your healthy resolutions.

What you must do is cut out:

(added) sugars

flour

seed oils

The longer you go without these nutrient poor, metabolism disrupting junk, the less you’ll crave it.

Drop your bad habits just long enough so that your good habits snowball into being your New Normal. 2 weeks should do it for most.

Basics: identify + stock up on healthy food

Now that your house and workspace is free of temptating junk – and I mean completely free – you’ve now created space for better decisions to be made.

Surround yourself with the right food. Have it in abundance.

All your cravings must be met, day by day, with healthy food. Transform those cravings into a normal hunger that comes from healthy activity and a need to nourish yourself, not ‘habit’ or addiction.

You won’t get there in a day but in 2 weeks you’ll have done the hardest step – kicking food addiction and replacing that with nourishing food. You’ll effectively have replaced bad habits with better ones. Let that snowball grow!

Every meal should contain a generous portion of animal sourced foods

So that’s meat, fish, eggs…You can have vegetables and low-sugar fruit too, but that’s not as important as filling up on animal food.

The Big Questions

Some of those questions have answers tailored to you and others are universal. Figuring out which is which is where the magic happens.

  • How low should my carbs go?
  • How do I manage then keto-flu? (aka carbohydrate withdrawal)
  • Can I make my keto diet work with my exercise routine(s)?
  • How high do my ketones have to be?
  • Is ketosis The Goal or a path to my goals?
  • Will too much steak or chicken (“protein”) kick me out of ketosis?
  • What’s different about this ketogenic diet and more classical keto diets?
  • Can I still do this if I’m vegetarian?
  • What are the dangers? Who isn’t this diet for?

Top level researchers have asked these questions as well as lay people, so you’re not alone in wondering.

I’m here to give you a real shot at figuring them out to benefit your health and performance goals.

Won't I just give up? Junk-food is everywhere!

Most people fail not because they’re bad people but because they’ve been given terrible advice.

This is no magic bullet but it is a real opportunity to prove to yourself that a life without junk food is achievable and best of all, worth it!

Many, many people still carrying around belly fat, ride the blood sugar roller coaster and get after lunch energy crashes. Is that you?

Most people have a mix of those issues nowadays and most of those can be majorly improved by reducing insulin spikes, which is why good nutrition is fundamental.

Let’s get you that good nutrition.

Basics: identify + remove junk-food

Most people crave sugar and starchy foods, like bread or pizza.

However strongly those cravings grip you, you can beat most of them back in under 2 weeks.

That’s why we challenge you to take 2 weeks off of all the junk-food fuelling your incessant cravings, consuming your willpower and ruining your healthy resolutions.

What you must do is cut out:

(added) sugars

flour

seed oils

The longer you go without these nutrient poor, metabolism disrupting junk, the less you’ll crave it.

Drop your bad habits just long enough so that your good habits snowball into being your New Normal. 2 weeks should do it for most.

Basics: identify + stock up on healthy food

Now that your house and workspace is free of temptating junk – and I mean completely free – you’ve now created space for better decisions to be made.

Surround yourself with the right food. Have it in abundance.

All your cravings must be met, day by day, with healthy food. Transform those cravings into a normal hunger that comes from healthy activity and a need to nourish yourself, not ‘habit’ or addiction.

You won’t get there in a day but in 2 weeks you’ll have done the hardest step – kicking food addiction and replacing that with nourishing food. You’ll effectively have replaced bad habits with better ones. Let that snowball grow!

Every meal should contain a generous portion of animal sourced foods

So that’s meat, fish, eggs…You can have vegetables and low-sugar fruit too, but that’s not as important as filling up on animal food.

The Big Questions

Some of those questions have answers tailored to you and others are universal. Figuring out which is which is where the magic happens.

  • How low should my carbs go?
  • How do I manage then keto-flu? (aka carbohydrate withdrawal)
  • Can I make my keto diet work with my exercise routine(s)?
  • How high do my ketones have to be?
  • Is ketosis The Goal or a path to my goals?
  • Will too much steak or chicken (“protein”) kick me out of ketosis?
  • What’s different about this ketogenic diet and more classical keto diets?
  • Can I still do this if I’m vegetarian?
  • What are the dangers? Who isn’t this diet for?

Top level researchers have asked these questions as well as lay people, so you’re not alone in wondering.

I’m here to give you a real shot at figuring them out to benefit your health and performance goals.

Won't I just give up? Junk-food is everywhere!

Most people fail not because they’re bad people but because they’ve been given terrible advice.

This is no magic bullet but it is a real opportunity to prove to yourself that a life without junk food is achievable and best of all, worth it!

Many, many people still carrying around belly fat, ride the blood sugar roller coaster and get after lunch energy crashes. Is that you?

Most people have a mix of those issues nowadays and most of those can be majorly improved by reducing insulin spikes, which is why good nutrition is fundamental.

Let’s get you that good nutrition.

Raphael Sirtoli

Keto Coach

Raphael Sirtoli is the co-founder of Break Nutrition.

He has an MSc in Molecular Biology from Staffordshire University where he conducted experiments on the metabolism of breast cancer cells. He’s a PhD candidate studying the metabolism of neuronal cells at the Behavioral & Molecular Lab in Braga, Portugal.

Raphael has tutored students of all ages, he researches and writes about the science of nutrition and is an avid self-experimenter when it comes to diet, supplements and exercise.

Raphael’s scientific knowledge and experience teaching people classes and 1-on-1 enable him to impart powerful nutrition principles such that people can quickly test an approach and benefit.

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The content on this website is intended for informational and educational purposes only. Consult a doctor for medical advice, treatment or diagnosis.

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