Keto-Pro Exogenous Ketones Review (Great for Focus & Energy)

I was pretty cynical about exogenous ketones when they first came out.

I’m not a big fan of pyramid schemes (they’ve killed the integrity of the nutrition industry) and a lot of the exogenous ketone supplements used these schemes as their way to gain share in the market. So it was all a bit spammy and full of no-knowledge, crap salesmen/women.

There’s mounting research however, that supplementing with exogenous ketones can have a range of mental and physical benefits.

People often use them to prevent the ‘Keto Flu’ when starting a low carb diet, whilst others use along with a conventional diet, to reduce inflammation and enhance cognition.

Exogenous ketones are also used as an appetite suppressant by those looking to lose weight (study here on the effectiveness).

Dr Rhonda Patrick & Exogenous Ketones

Dr Rhonda Patrick also said recently that she supplements with exogenous ketones for anxiety, or at least temporary relief before doing talks & podcasts:

The ketone supplements have a number of benefits including:

  • Enhanced focus
  • Reduced anxiety (study)
  • Reduced blood sugar (usually a good thing)
  • Reduced inflammation
  • Increased energy levels

You can get a bit of a crash in energy a few hours after consuming ketones, if you’re on a normal carbohydrate diet for the rest of the time.

This is because ketones will tend to lower your blood sugar levels, which you won’t notice, until the ketones are depleted.

Exogenous Ketones UK

I’ve tried the Perfect Keto and Keto-Pro exogenous ketones.

I prefer the Keto-Pro ketones as they have the highest concentration of Beta Hydroxybuyrate. They are unflavoured, unlike Perfect Keto.

Perfect Keto also contain MCT oil, which my guts don’t tolerate too well.


Targeted Ketosis for MMA

I’ve personally found targeted ketosis, a good happy medium for MMA training. Exogenous ketones can be used after training to get straight back into ketosis.

For the ideal protocol regarding targeted ketosis & high-intensity training – see my post here.


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Intrinsic Goals vs Extrinsic Goals – How they can hinder success & happiness

Goals have been associated with sports psychology and general high-achievers for several decades.

They’re also inherently tied to personal development and Positive psychology.

The type of goal you set is in many ways, as important as the outcome.

Coaches and athletes tend to set outcome/extrinsic goals.

However, according to Hardy, Jones and Gould (1993) elite athletes must have high levels of intrinsic motivation in order to sustain effort through dips in form and confidence (reference).

Extrinsic Goals

Extrinsic Goals are outcome orientated. You have less control over intrinsic Goals, so they can actually increase levels of anxiety, and even depression and learned helplessness in the longer term.


Examples of extrinsic goals

“I will have a 10-0 fight record by 2020”

“I want to earn $100,000 per year within the next 3 years”

“I want to be a Brazilian jiu jitsu brown belt by December 2019”

These goals are ultimately dependent on other people and other factors.

If you seek out or are matched up with the best opponents for example, it can be difficult to ensure an unbeaten MMA record.

Extrinsic goals can be motivating and can be very objective.

In that sense, they have the advantage that they are easily set out into SMART goals.






SMARTER goals are also Evaluated and Revised when necessary and rewarded when achieved.

A classic SMARTER goal would be:

“I want to bench press 100kg, by December 2020.”

This is very objective and measurable. Whereas something like “I want to do my best” is not measurable, in an objective sense anyway.

Extrinsic goals do promote greater achievement, and provide additional motivation.

They can therefore be helpful for developing a person’s career or progress in sport. But they are not known for making people happier and may actually reduce wellbeing.

Take a look at the abstract from this study for example:

“Aspirations for intrinsic (e.g., self-acceptance, affiliation, community feeling) versus extrinsic (e.g., financial success, appearance, social recognition) goals were examined in German and U.S. college students. The structure of students’ goal-systems in terms of goal content was remarkably similar in the two cultures, as evidenced by examination of the ordering of goals. Also, as in past work in the U.S., German college students who were especially focused on intrinsic goals had high well-being, whereas the reverse was true for a focus on extrinsic goals. Some differences between the cultures in terms of specific goals are also discussed.”


Another study on US college grads concluded:

Life goals, or aspirations, organize and direct behavior over extended periods of time. The current study, guided by self-determination theory, examined the consequences of pursuing and attaining aspirations over a 1-year period in a post-college sample. Results indicated that placing importance on either intrinsic or extrinsic aspirations related positively to attainment of those goals. Yet, whereas attainment of intrinsic aspirations related positively to psychological health, attainment of extrinsic aspirations did not; indeed, attainment of extrinsic aspirations related positively to indicators of ill-being. Also as predicted, the association between change in attainment of intrinsic aspirations and change in psychological health was mediated by change in the satisfaction of the basic psychological needs for autonomy, competence, and relatedness. Discussion focuses on the idea that not all goal attainment is beneficial; rather, attainment of aspirations with different contents relates differentially to psychological health.


In an age of terrible levels of happiness and mental health, this stuff is important!


Intrinsic Goals

Aristotle promoted living by virtues.

“Act as a virtuous person would act in your situation.”

Ensure you act by a specific set of standards on a daily basis regardless of external factors and events.

Intrinsic goal setting also aligns well Stoic philosophy.

Focus on what you can control, not what you can’t. You can also control your emotions, attitude and response to external events but you cannot control what happens to you in general.

stoic quote

Examples of intrinsic Goals include;

  • Turning up to training 3 times a week for the next 6 months
  • Turning up to training 10 minutes early each & pro-actively warming up & stretching
  • Giving 100% in training each week this month
  • Eating organic fruits & vegetables each day
  • Avoiding any processed foods
  • Making an effort to be positive
  • Writing down 2 things you’re grateful for everyday
  • Helping my teammate train for his next fight

Intrinsic goals can also help develop a Growth Mindset, as opposed to a Fixed Mindset.

Athletes and people with a Growth Mindset, believe that effort, work-ethic and attitude for example, can lead to success.

People with a Fixed Mindset believe that success is dependent on fixed attributes such as natural ability.

People with fixed mindsets tend to say things such as “I’m no good at Maths” or “I’m not good at computers”, or even “My Jiu Jitsu is poor because I’m not tall enough”.

People with growth mindsets take ownership and are more likely to attribute success and failure to controllable factors. Instead of blaming his or her height for being poor a Jiu Jitsu for example, someone with a growth mindset might say:

“My Jiu Jitsu isn’t as good as my boxing at the moment, because I haven’t drilled techniques from guard that much and I have yet to build specific fitness for grappling”.


One related theory –  “self-determination theory,  suggests that three factors are important for happiness and wellbeing

• Autonomy: feeling in control of behaviour and goals

• Competence: gaining mastery of tasks or skills

• Relatedness: feeling a sense of belonging or attachment to others


Intrinsic goals give full autonomy, and also motivate people to achieve competence in given pursuits.

Extrinsic goals can also generate a type of blinkered, self absorbed mindset, which leads to over-competitiveness in training that can reduce relatedness (in my opinion).


For the best results in your sport, combine each extrinsic goal with several intrinsic goals.

Post written on my mobile whilst observing my child at soft play – apologies for any typos (not that I’m attributing them to my environment, they would be my own fault!)

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We Are All One (Why Nobody Really Dies)

We are all one


It was World Mental Health Day yesterday. I’m not a huge fan of ‘awareness’ days, I think they bring problems but not solutions.

I think depression is a problem that has a number of causes…

  • Lack of exercise
  • Poor Diet & Gut inflammation
  • Lack of sunlight
  • Too much sitting/Poor posture
  • Social Media
  • Marketing
  • Shite TV
  • Entitlement
  • Lack of ‘suffering‘/being too sheltered
  • Unrealistic Expectations
  • Learned helplessness & lack of ownership

Quite a complicated issue!

Marketing, social media and expectations relate mostly to the hippy notion of ‘we are all one’ though…

Marketing – To Sell Something, Make People Feel Insecure & Inadequate

If shopping malls were only frequented by Buddhist Monks, they wouldn’t sell anything.

People who are content, still have ‘needs’ such as food, water and shelter, but they don’t have ‘wants’ such as flash cars, clothes etc.

The key to marketing is to make people think they need certain products, that they actually only want.

Want to be happy? You need x, y and z

Want to be successful? You need a, b and c.

Best of all, people are gullible enough to pass on their insecurities to others.

If you don’t wear the right clothes, for example, they’ll always be someone to mock you for it. Unaware they’re just projecting their insecurities (and marketing messages) onto you.

There’s pressure to wear the right clothes, drive the right car, have the right job, wife/husband, kids, house etc.

The big consequences of all these marketing messages, is we become insecure and therefore self-absorbed.

We think of what we lack, what we want, and we become self-absorbed and feel separate from others.

In my eyes, it’s this separation from others that is an illusion and also a problem

Reality TV & Social Media

These 21st-century inventions don’t help because they make use compare ourselves with others constantly, and we also judge others constantly.

One 30 second scroll down your Facebook newsfeed, allows you to compare your life with dozens of other people. Usually with an unfavourable outcome.


We watch, seemingly stupid people on TV shows like TOWIE, owning Range Rovers and having loads of other expensive material goods and we feel entitled to the same.

Again, the more we judge, the more we feel entitled – because we feel like we are better than others.

unequal pay

The Monkey On the Left Feels Entitled to the Same Reward as the one on the Right


We also compare our looks, wealth and again, become self-absorbed as a consequence.


It’s All an Illusion


Thoughts of the self, create most of our suffering

We are happiest when we lose the concept of ‘self’.

When we are busy playing a sport and focused on the ball, or when we are watching an edge-of-the-seat TV programme, for example. They both take away our pre-occupation with ourself.

The irony is, is that there is no self.



Look at it from a scientific point of view.

  • All the atoms and molecules in our bodies are billions of years old (mainly from exploding stars)
  • Your body is matter & energy – neither of which can be destroyed
  • We continually exchange energy with our surroundings – food, heat etc.
  • All the atoms in our body continually exchange with the environment

The more separate we feel and insulated we become from one another, the more mentally ill we appear to be.

We either become a narcissist or highly self-conscious and insecure. Either way, it’s constant thoughts of the self that bother us.

It’s all bollocks, we’re all one energy, one parallel consciousness


In death, the collection of atoms of which you are composed (a universe within the universe) are repurposed. Those atoms and that energy, which originated during the Big Bang, will always be around. Therefore, your “light,” that is, the essence of your energy — not to be confused with your actual consciousness — will continue to echo throughout space until the end of time.


What is the self?

Does it really exist?

I don’t think so

aln watts






For some less vague and whoo-whoo advice on depression, I’ve written a few in-depth posts about it – which you can read here and here


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Conor McGregor Diet (Practical Guide to Breakthrough Training Plateaus)

Conor is apparently, a fan of the Sirt Food Diet.

This diet is high in sirtuin activators, which help prevent diseases related to age and stress (study here).

The diet is best know however, for allowing both dark chocolate and red wine.

The diet appears to require a foundation of the following foods:

  • Green Tea
  • Apples
  • Oranges
  • Grapefruit
  • Lemons
  • Turmeric (an orange indian spice)
  • Kale & Spinach
  • Other Green leafy vegetables
  • Berries
  • Capers (small flower buds of the Capparis shrub)
  • Red wine
  • Dark chocolate (that is at least 85 per cent cocoa)



More information can be found in the video below:




Conor has also said that he doesn’t eat a huge amount of carbs, presumably relying on a high amount of protein & healthy fats to meet his energy demands.


what does conor eat


Possible Conor McGregor Meal Plan


Sirtfood Green Juice

  • 2 stalks of celery
  • 30g rocket
  • 10g parsley
  • ½ green apple
  • Juice of ½ lemon
  • 3g of Matcha Green Tea
  • 75g of kale

Add hemp seeds for extra protein



Poached eggs & Salmon


9am – Training


11am – (post training)

Whey Protein with 5g Creatine

2 Ripe bananas, 1 apple



Walnut Porridge

2 pieces of 85% dark chocolate



Kale, Spinach, Egg Salad with sweet potato fries



  • Organic Beef Burgers
  • Sweet Potato Fries
  • Green Salad (kale, spinach, rocket)


7pm – training



Sirt food Diet Smoothie with Hemp Seeds


Conor’s Diet would also need to be high in protein, so that he can recovery and adapt to his training sessions.

High protein (healthy) foods include:

  • Organic Meat
  • Hemp seeds
  • Quinoa
  • Nuts
  • Pumpkin Seeds
  • Organic Dairy

There would also be a need for a lot of calories, due to all the exercise he does whilst training.

High calories, unprocessed foods include:

  • Coconut Milk (pure, usually in tins not the cartons)
  • oats
  • buckwheat
  • Potatoes
  • Sweet potatoes
  • Nuts
  • Nut butters
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Conor McGregor Workout (Gain the Competitive Edge)


Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it’s lots of hard work, dedication and pain, and your body will not thank you for all the injuries you’ll inevitably accumulate.  You may wish to look like a fighter though…



Workout at Your Own Risk – Consult Your Doctor before undertaking a new regime


Workout to Look Like Conor McGregor

  • Strong Deltoids (Shoulder Muscles)

Before looking to ‘shape & tone’ your shoulder muscles, you’ll first need to increase the amount of lean muscle on your shoulders.

Seated Dumbbell Shoulder Press

shoulder press gif

Image Source


Isometric Exercises


Rear Delt-Flys

This one is also good for your posture

or do these modified-rows to hit your rear-shoulder muscles


  • V Shaped Upper Body

To obtain the classic bodybuilder V shape, a strict diet is always going to be a key element.

Exercises that build your deltoids (above) and lats (latissimus dorsi) will also be crucial.

latissmus dorsi

Lats AKA Latissmus Dorsi Muscle in the Back –


Wide Grip Pull Ups

Also great for core strength


  • Tear Drop Quads


Front Squats




Conor Workout Plan

Day 1

Warm up on foam roller + 5 minutes skipping

Wide Grip Pull Ups – 3 sets of 8-12 reps

Eccentric Chin ups – 2 sets of 8 reps

1 Arm Row – 2 sets of 10 reps

Rear Delt Flys – 1 set of 12 reps


Day 2

Warm up

Seated Shoulder Press 3 x 8-12 reps

Military Press 2 x 10 reps

Isometric Bridge Exercise:


Day 3

Warm Up

Front Squats 3 x 10 reps

Box Jumps 3 x 6 reps

Ball Hamstring Curls

Day 4

Warm Up

Bench Press 3 x 8-12 reps

Clap Press ups 3 x 8 reps


Workout Move Like Conor McGregor


  • Core & Balance

Single leg deadlifts

Single Leg Squats


Lots of stretching:


  • & More Balance Exercises



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Exercises for Both Strength & Flexibility

If you compete and train in a martial art, then both strength & flexibility are valuable physical assets that you will no doubt want to build & develop.

Create a more functional workout and kill 2 birds with 1 proverbial stone with these exercises.

Remember to warm up and build up your strength & flexibility gradually. You can definitely injure yourself doing some of these exercises:



Great for shoulder strength and hip mobility.

Can place stress on the lower back.


Weighted Downward Dog

Hindu Press Ups

Sumo Squats


Overhead Squats


Overhead Lunges



Image Sources


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DIY Muscle Massage Gun (Ideal for MMA & BJJ)

Get rid of knots, trigger points, annoying muscles in spasm and risk your life with a DIY Percussion Massage Gun.

Preparation Time

  • 20 mins



  • Universal Jigsaw Adapter (available from here)
  • Metal File
  • Industrial Super Glue (available from here)
  • Golf Ball or Dog’s Ball
  • Drill
  • Jigsaw Power Tool (I used this one from Amazon, bit expensive but a great DIY tool as well)


  • If necessary, file down the point at the end of the universal adapter so that it is blunt
  • Drill a hole two thirds of the way down into the golf or dog’s ball
  • Fill the hole with industrial Super Glue
  • Insert the end of the universal adapter & leave to set for 30 minutes
  • Use the adapter with the ball instead of a saw in the Jigsaw power tool!

Be very careful!

The first time I used it, I got my wife to use it on my glute and the ball eventually flew off the end and I nearly got stabbed. That’s why I recommend using a blunt saw-adapter or filing it down so it is blunt.

If you don’t fancy risking injury, check out the Tim Tam Massager.


Instructions for use

  • Hold the ‘massager’ a cm or so away from one of your tight muscle(s)
  • Pull the trigger and push the button above it to active
  • Hold on the muscle for max of 60 seconds


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Health Benefits of a 24 Hour Fast

health benefits of fasting

Health Benefits of a 1 Day Fast

  1. Repair of the Mucosal Lining of the stomach/GI Tract (reference)
  2. Enhanced insulin sensitivity (reference)
  3. Reduced Blood cholesterol & Triglycerides (reference)
  4. Improved physical energy
  5. Improved mental clarity
  6. Helps to support the immune system (reference)
  7. Reduces inflammation
  8. It’s character building!


Intermittent fasting done on a regular basis may increase lifespan (reference)

“Manipulating mitochondrial networks inside cells — either by dietary restriction or by genetic manipulation that mimics it — may increase lifespan and promote health, according to new research from Harvard T.H. Chan School of Public Health.”


For more information on what to eat before, during and after a 24 hour fast, see the Fasting Diet Plan page.

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MMA Home Workout for Complete Beginners (No equipment required!)

A great all-around body workout that you can do at home.

I train a lot at home, sometimes outside, other times in my kid’s bedroom! (ideally when she’s not there, obviously).



The Workout

  • Warm up with a brisk walk, a jog, or some bodyweight squats
  • Shadow boxing or boxing combination – Jab, cross, hook, cross.
    Do the combination 10 times with your left hand in front (left lead/orthodox stance) and then 10 times with your right foot in front (southpaw stance)
  • Front kicks x 10 with each foot
  • Sidekicks x 10 each side. Hold the kick for 10 seconds if possible
  • Standing knees with ‘dummy’ Thai Clinch x 10 with each knee
  • Modified Knee-Lunge x 10 each side – Take a big step back with your right foot, lower down slowly onto your left knee, lean back to stretch hips, then drive of your left foot and onto your left toes, bring right knee through and dummy a knee strike
  • Chin ups x 3 sets with shadow boxing in between sets
  • Modified Curls for Defending takedown with double underhooks – 3 x 12 reps
  • Bridges x 10 each side
  • Shrimps x 10 each side
  • Stand up technique x 10 each side
  • 20 burpees* to finish (or star jumps if this is your first workout for a while!)

Modify the burpees so that you do a star jump and then drop down into a sprawl position.


If fitness levels allow it – add 2 x 3 minute rounds of skipping at the end.

Cool Down


Do these stretches at the end of your workout:






MMA Specific Fitness


Cardio, muscular endurance, core strength, balance and grip strength are all crucial for MMA, so any exercise that builds these aspects of fitness will help you be a better MMA fighter

Explosive hips are also important, kettlebells are great for this if you are training at home.

Jumping squats are also a good basic addition to the workout if you want to build explosive power. Be careful with any power exercises however, make sure you are warm before attempting them or you may get injured.

The World’s Greatest stretch & Leg swings are good for fundamental flexibility.

Neck strength is the only other thing I would consider working on before attending a class. I like to use manual resistance – literally just use my hand to resist my head as I move it up and down, side to side and rotate my chin clockwise and anti-clockwise.

For a general functional training programme that will transfer well to MMA (better than a bodybuilding routine anyway) see this functional training program for beginners.

and for those training at the gym, see this functional chest workout


mma infographic

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Chicken Bone Broth Recipe


Chicken Bone Broth Recipe


bone broth

Bone Broth


Time to Cook

Preparation Time 10 minutes
Cook Time 8-10 hours



  • Bones from a cooked chicken (free range, organic)
  • 2 stalks of celery
  • 1 teaspoon of apple cider vinegar
  • 1 onion
  • 2/3 carrots
  • 3 cloves of garlic



Chop the celery, peel and chop the onion, chop and then crush the garlic. Peel the carrots and chop them.

Place all the ingredients in a slow cooker and leave to cook for around 10 hours or, in a crockpot on a low heat in an conventional oven for 8 hours

Strain the cooked contents through a sieve, and throw away any solids. Allow to cool at room temperature and then store in the fridge.


Bone broth recipe

Bone broth is great for helping with digestive issues.

Many people have leaky gut, often caused by overeating, consuming too much sugar, not enough fibre and the use of anti-inflammatories such as ibuprofen. There is more information on the causes of leaky gut on the Harvard website.

A bone broth fast is one of the best ways to help heal leaky gut. It is also vitally important to remove foods that might cause gut inflammation, such as processed foods and (possibly) gluten.



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