NooKeto works through consistency, not intensity. These daily actions are the minimum effective dose — the things that, if done every day without fail, produce compounding results over weeks and months. None is complicated. The challenge is doing all of them, every day, without exception.
1. Low-intensity cardio — 20 minutes minimum
What: Walking, cycling, swimming, or any movement that elevates heart rate to approximately 20% above resting — enough to feel warm and slightly breathe-aware, but able to hold a full conversation.
Why: Low-intensity movement in a fasted or ketogenic state preferentially burns fatty acids. At this intensity, your body can fully supply energy from fat oxidation without needing to dip into glycogen or trigger a stress response. It's the easiest "free" calorie burn available — roughly 200–500 kcal for a 20–40 minute brisk walk depending on body weight and pace.
The target: approximately 500 kcal of active burn per day (see the numbers on the home page). For most people, this is a 30–45 minute brisk walk. The 20-minute minimum acknowledges that some days are constrained — but 20 minutes is the floor, not the goal.
When: Morning (fasted) is ideal for fat oxidation but any time works. The most important variable is that it happens, not when.
2. The daily mixture
A simple preparation taken every morning — stirred into water or a small glass, consumed in one go:
The morning mixture
- Milk thistle extract — 1 tablespoon (liquid extract) or equivalent capsule dose. Liver support — on a high-fat diet the liver works hard; silymarin (the active compound) supports hepatocyte regeneration and glutathione production.
- Ground linseed (flaxseed) — 1 tablespoon. Soluble fibre for gut motility and microbiome feeding, plus ALA omega-3 and lignans. Must be ground for bioavailability.
- Hydrolysed superfruit powder — 1 teaspoon. A concentrated polyphenol/bioflavonoid source (typically acai, pomegranate, or mixed berry extract in hydrolysed form). Provides anthocyanins and flavonoids in a bioavailable form with minimal carbohydrate load (~1–2g per teaspoon).
Why these three together? They address three systems simultaneously: liver (milk thistle), gut (linseed fibre), and systemic antioxidant/anti-inflammatory status (superfruit polyphenols). Taking them together as a morning ritual ensures they happen — separating them across the day increases the chance of forgetting one.
Evidence note. Milk thistle has moderate evidence for liver-protective effects (primarily studied in liver disease populations; less data on healthy individuals on high-fat diets). Linseed fibre is well-supported for gut health. Hydrolysed superfruit is the most "personal experimentation" item here — polyphenol benefits are well-established, but the specific delivery format is a preference. Sources on the research page.
3. Hydration and electrolytes
Water: minimum 2.5–3 litres per day. On keto, your kidneys excrete more water (lower insulin = less sodium/water retention). Dehydration is subtle and cumulative — don't rely on thirst alone in the first few weeks.
Electrolyte targets:
- Sodium: 3–5g/day. Salt food liberally. If headaches or fatigue appear, a pinch of sea salt in water often resolves them within 20 minutes.
- Potassium: 3–4g/day. Primarily from avocado, leafy greens, fish. Supplement with potassium citrate if dietary intake falls short.
- Magnesium: 300–400mg/day. Supplemented at night (glycinate or citrate form) — doubles as sleep support.
If you experience headaches, muscle cramps, dizziness, or unusual fatigue in the first 1–2 weeks, the answer is almost always electrolytes — not "keto doesn't work for me." See What We Drink for more detail.
4. The daily food non-negotiables
These aren't "nice to have" — they're the non-negotiable daily minimums that ensure NooKeto delivers on its promises:
- Oily fish — every day (1 tin of sardines or equivalent). The omega-3 foundation.
- Leafy greens — every day (large handful minimum). The MIND-diet anchor.
- EVOO — every day (drizzled on everything). The primary fat source.
- Eggs — most days (2 eggs for choline). The nootropic staple.
The daily checklist
Print this. Put it on your fridge. Check off each item every day. Consistency is the entire game.
NooKeto Daily Checklist
- ☐ 20+ minutes low-intensity movement
- ☐ Morning mixture (milk thistle + linseed + superfruit)
- ☐ 2.5L+ water consumed
- ☐ Electrolytes: sodium, potassium, magnesium
- ☐ Oily fish (sardines/herring)
- ☐ Leafy greens (large serving)
- ☐ EVOO used liberally
- ☐ Eggs (2, for choline)
- ☐ Net carbs ≤ 20g
- ☐ Supplements taken (see supplement page)
The philosophy behind the protocol
NooKeto is not a complex system. The daily protocol above is everything — there's no hidden second level. If you do these 10 things every day, the results follow automatically. The difficulty is never complexity; it's consistency.
The first week is the hardest (electrolyte adaptation, carb withdrawal, palate adjustment). After that, the protocol becomes routine — and the stable energy and mental clarity make it self-reinforcing. You feel better on the protocol than off it, which makes adherence natural rather than forced.
Where to go next
See the supplement stack: Supplements. Learn about the training component: Training. Or explore the evidence: The Research.