Category Archives: Healthy Fats & Supplements

Fat Won’t Kill You—But the Food Pyramid Will

Posted on by
Reply

Myth: Dietary Fat Clogs Your Arteries and Makes You Fat

Truth: Low-fat = high-carb. That advice gave us the obesity epidemic.

Healthy fats—animal fats, eggs, butter—don’t make you fat. They support your hormones, keep you full, and help you burn fat.

If you think:

  • Juice is hydration
  • Chocolate milk is a protein shake
  • Cereal is clean eating
  • Grains are the base of the food pyramid

You’re not following science. You’re following 1950s marketing and 1980s food lobby propaganda—designed to keep you addicted, inflamed, and dependent.

“Cereal is fortified with vitamins!”

Fat logic: “It’s basically medicine in a bowl.”

Reality: It’s “fortified” because they stripped all the nutrients out—then sprinkled synthetic ones back in like fairy dust.

The sugar and starch hit your bloodstream faster than cocaine in a Wall Street bathroom. You’re hungry again in an hour. Rinse, repeat.

If cereal is breakfast, diabetes is dessert.

“Whole grains are heart-healthy!”

Fat logic: “I switched from Frosted Flakes to granola and brown bread!”

Reality: Whole grains are better than white flour—like getting punched is better than getting stabbed.

They’re still high in carbs, spike insulin, and are loaded with anti-nutrients like phytic acid that block mineral absorption.

Most cereals are ultra-processed, sweetened, and marketed with cartoon animals or fake doctor endorsements.

Translation: You’re not eating health food. You’re eating corporate-approved kibble.

“Chocolate milk is the perfect post-workout drink.”

Fat logic: “It has protein and calcium, bro.”

Reality: It has more sugar than soda—up to 30g per cup. The protein is fine, but you’re pairing it with an insulin bomb.

Unless you’re lean, insulin sensitive, and lifting hard—it’s not fueling recovery. It’s fueling your gut.

Translation: Chocolate milk works great if you’re a 12-year-old playing peewee hockey. Otherwise, you’re just getting fat with a straw.

“Fruit juice is healthy because it’s fruit!”

Fat logic: “It’s basically a salad you can drink!”

Reality: Fruit juice is sugar water with a vitamin halo. One glass of OJ has the sugar of 4 oranges—without the fiber.

It spikes insulin, crashes your energy, and leaves you hungrier. Fructose hits your liver like alcohol—causing fatty liver and insulin resistance.

Translation: If fruit is nature’s candy, juice is nature’s crack.

Bonus Round: “Healthy snacks”

  • Granola bars: Candy bars in yoga pants.
  • Trail mix: Fat + sugar bombs you eat while sitting.
  • Smoothies: Fruit juice milkshakes with a vitamin label.

Translation: Just because it has “natural” on the label doesn’t mean it’s not naturally making you fat.

“Oatmeal is a healthy breakfast!”

Fat logic: “It lowers cholesterol! It’s fiber!”

Reality: Oatmeal is a high-GI carb bomb. Instant oats digest faster than sugar.

Most people drown it in brown sugar, raisins, banana, and milk—making it a dessert disguised as breakfast.

Translation: Oatmeal is a carb bomb in a cardigan. Fiber doesn’t make it holy—it just makes your colon busy.

“Fish and chips is healthy—it’s fish!”

Fat logic: “Omega-3s cancel out the deep fry!”

Reality: That “fish” is cheap white fillet, breaded and deep-fried in seed oil sludge. The fries? Carbs + trans fats + heart disease.

Translation: That fish ain’t swimming in your arteries. It’s drowning you in visceral fat and inflammation.

“Gatorade is healthy because electrolytes!”

Fat logic: “I need to rehydrate after walking to the fridge.”

Reality: Gatorade was made for athletes in Florida heat. A bottle has 34g of sugar—like soda with sodium.

Translation: It’s just sugar water with corporate permission.

“Protein bars and shakes are healthy snacks!”

Fat logic: “It’s protein, so it’s fine!”

Reality: Most protein bars are candy bars with whey and soy shoved in. Loaded with maltitol, sucralose, seed oils, and gut-wrecking fibers.

Gas station protein shakes? Syrupy sludge with 5g of protein and 30g of carbs.

Translation: You’re not eating like a bodybuilder. You’re eating like a diabetic toddler with a gym membership.

“Margarine and plant-based is healthier than butter and meat!”

Fat logic: “Saturated fat is bad!”

Reality: That logic is from the same era as asbestos and lead paint. Margarine = hydrogenated seed oil plastic. Plant meat = pea protein, sawdust, and 78 additives.

Butter, beef, and eggs? That’s what your great-grandparents thrived on.

Translation: If margarine is your health food, you might as well eat sunscreen and call it a salad.

“Sugary lattes aren’t that bad—it’s just coffee!”

Fat logic: “I need my pick-me-up!”

Reality: Your “coffee” has more sugar than a donut—plus oat milk, whipped cream, caramel drizzle, and a selfie.

It’s not caffeine you’re addicted to—it’s the dopamine hit from dessert in a cup.

Translation: You’re not sipping energy. You’re sipping liquid self-sabotage in a $7 cup.

—

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: @jonstone.ironresilience
YouTube: @ironresilience91
TikTok: @iron.resilience
Website: ironresilience.net

The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison

Posted on by
Reply

The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison

By Jon Stone | Iron Resilience

The Standard American Diet (SAD) isn’t just unhealthy—it’s anti-performance. Its effects on health, physique, and discipline are measurable, well-documented, and directly opposed to the Iron Resilience way of eating and training. Here’s a fact-based comparison of SAD versus the Iron Resilience protocol during a structured cutting phase.

1. Daily Caloric Intake & Macros

Category Standard American Diet (SAD) Iron Resilience Protocol (High-Intensity Day)
Calories/day ~2,700 kcal (USDA average) ~3,681 kcal
Protein ~70g/day (12–15%) 302g/day (33%)
Fat ~115g/day (35–40%) 252g/day (62%)
Carbohydrates ~340g/day (50–60%) 43g/day (mostly fiber and dairy sugar) (5%)
Caloric Deficit Often in surplus 500–1,000 kcal deficit with strategic refeeds

SAD Insight: The average American diet is carbohydrate-heavy with moderate fat and low protein, contributing to metabolic dysfunction and excess fat storage.
Iron Resilience: Prioritizes very high protein to preserve and build lean mass, very high fat to support hormonal health and energy, and very low carbs to promote fat oxidation. Despite higher calories, a controlled deficit is maintained by elevated energy expenditure.

2. Food Sources

Typical Iron Resilience Foods Include:

  • Pork (large fried pork chops, ground pork, pork fat, pork rinds)
  • Chicken (all parts, especially skin-on, bone-in)
  • Seafood (shrimp, trout, salmon)
  • Organ meats (calf liver)
  • Bacon, sausages, hot dogs, pepperoni sticks, hamburger patties
  • Dairy (cheese, Greek yogurt)
  • Nuts (almonds)
  • Vegetables (spinach, bell peppers, onions, avocados)
  • Coffee
  • Cooking fats like butter and animal fat

Breakfast Example:
Whey protein, Greek yogurt, natural peanut butter, ground flaxseed, almond milk, Himalayan pink salt

Lunch Example:
375g chicken breast (skin and bone-in)

3. Physical Activity & Energy Output

Category Standard American Male Iron Resilience Protocol (High-Intensity Day)
Steps/day ~5,000 (NIH average) 35,000 steps
Training Low intensity or inconsistent 1 hour of weightlifting and core training
Deficit Caloric surplus or maintenance 500–1,000 kcal deficit (with periodic refeeds)

SAD Impact: Most adults fail to meet minimum physical activity recommendations, contributing to chronic disease.
Iron Resilience: Combines high daily steps with focused resistance training for optimal fat loss and muscle retention.

4. Summary

The Standard American Diet supports excess fat gain, insulin resistance, and poor body composition due to high carbs, low protein, and low activity.

The Iron Resilience protocol counters this with:

  • Very high protein intake (over 300g/day) to maintain and grow muscle.
  • High fat consumption (over 250g/day) for sustained energy and hormonal health.
  • Low carbohydrate intake (~40g/day), mostly from fiber and dairy sugar.
  • High physical activity (35,000 steps and 1+ hour lifting) to create a moderate caloric deficit (500–1,000 kcal/day) with planned refeeds to maintain metabolism.

This approach maximizes lean mass retention while aggressively reducing fat, all backed by nutrition science and real-world experience.

Frequently Asked Questions (FAQ)

Q: Is the Iron Resilience protocol a ketogenic diet?

A: Yes. It’s a targeted ketogenic diet designed to keep carbohydrate intake very low—around 40 to 50 grams per day—primarily from fibrous vegetables and dairy. The diet is high in fat (over 250 grams daily) from animal fats, nuts, butter, and cooking fats, which provides the main energy source. Protein intake is very high (300+ grams daily) to preserve and build muscle during a cutting phase with intense training. This combination supports fat burning and muscle retention while maintaining energy and performance.

Q: How does the Iron Resilience diet differ from the Standard American Diet?

A: The typical American diet is high in carbohydrates (around 340 grams per day), moderate in fat, and low in protein. This leads to excess fat gain and poor metabolic health. Iron Resilience flips this by prioritizing high protein, high fat, and very low carbs, paired with high physical activity to create a controlled calorie deficit and optimize body composition.

Q: What kind of foods do you eat on the Iron Resilience protocol?

A: Foods focus heavily on animal proteins and fats such as pork chops, chicken (all parts), seafood (shrimp, trout, salmon), organ meats (calf liver), bacon, sausages, cheese, and eggs. Vegetables like spinach, bell peppers, onions, and avocado provide fiber and micronutrients. Cooking fats include butter and animal fat. Coffee and nuts are also part of the diet.

Q: What does a typical high-intensity day look like?

A: An example high-intensity day involves:

  • 3,681 calories consisting of 302g protein, 252g fat, and 43g carbohydrates.
  • 35,000 steps of walking or movement.
  • 1 hour of weightlifting and core training.
  • A caloric deficit of 500 to 1,000 calories, depending on the day, with strategic refeed days to maintain metabolic health.

Build your body like it’s your last chance. Because it is.
Iron Resilience isn’t just a diet. It’s a declaration.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

The Missing Links to Peak Health and Anti-Aging

Posted on by
Reply

The Missing Links to Peak Health and Anti-Aging

By Jon Stone | Iron Resilience

Most people chasing “health” or “fitness” don’t realize they’re doing it with a half-empty toolkit. They track macros, go to the gym, maybe even fast—but they’re still inflamed, tired, low-testosterone, and biologically aging fast.

This is Iron Resilience. We train hard, eat harder, and live disciplined—but we also go deeper. We optimize every system in the body to build aesthetics, strength, endurance, and longevity—without excuses, without substances, without weakness.

Here’s what you need for true peak health and to reverse aging from the inside out.

WATER, ELECTROLYTES & FIBER: THE FOUNDATION

Daily Targets for Bodybuilders:

  • Water: 3.5–5+ liters/day. More if you sweat. No exceptions.
  • Sodium: 4,000–6,000 mg/day or more. Especially on keto.
  • Potassium: 3,500–5,000 mg/day. Use potassium salt or avocado and leafy greens.
  • Magnesium: 400–600 mg/day. Glycinate or citrate at night.
  • Fiber: 15–30g/day. From flaxseed, greens, and cruciferous veg. Don’t wreck your gut.

Hydration is not about sipping water—it’s about retaining it with sodium and potassium. Cramping, fatigue, or brain fog? You’re low. Fix it or suffer.

THE MICRONUTRIENTS THAT MATTER

You train like a beast, so fuel like a machine. Here’s what your body needs beyond protein and fats:

  • Magnesium: Sleep, muscle recovery, ATP.
  • Zinc: Testosterone, immunity, anabolic drive.
  • Vitamin D3 + K2: Bone, mood, hormone health.
  • Potassium & Sodium: Pumps, hydration, muscle contraction.
  • Calcium: Muscle firing, bone strength.
  • B-Vitamins (B6, B12, Folate): Energy, red blood cells.
  • Selenium & Iodine: Thyroid function.
  • Chromium & Vanadium: Bonus for keto lifters—blood sugar control.

BEYOND THE BASICS: DEEP OPTIMIZATION

1. Mitochondrial Power = Energy + Longevity

  • Train hard (especially HIIT and fasted cardio).
  • Supplement CoQ10 and PQQ if depleted.
  • Use cold exposure and walk fasted to trigger mitochondrial biogenesis.

2. Autophagy: Clean the System

  • Fast daily. OMAD or 18:6 windows.
  • Train fasted and hard.
  • Consider berberine or spermidine for deep cellular cleanup.

3. Inflammation Control

  • Cut seed oils and processed carbs.
  • Load up on omega-3s, turmeric, ginger.
  • Train, walk, sleep, and stay calm under fire.

4. Natural Testosterone & Growth Hormone Boost

  • Deep sleep + heavy lifting = highest test.
  • Ashwagandha, zinc, sunlight, cold exposure.
  • Have sex, not smut. Stay off the hub. Focus your energy.

5. Collagen and Skin Health

  • Collagen + vitamin C daily.
  • Bone broth, sardines, gelatin.
  • Red light therapy if available.

6. Gut Health

  • Add fermented foods: kefir, sauerkraut, unsweetened yogurt.
  • Use ACV or enzymes if digestion lags.
  • Avoid zero-cal sweeteners that nuke your microbiome.

7. Liver Support

  • Eat liver or egg yolks for choline.
  • Use milk thistle or TUDCA if overloading your system.
  • Sweat daily. Train, sauna, or hot showers.

8. DNA Repair and Glycation Control

  • NAC, alpha-lipoic acid, and resveratrol (optional).
  • Keep blood sugar low and stable.
  • Avoid charred meats and artificial junk.

THE UNSPOKEN FACTORS THAT MAKE OR BREAK YOU

  • Sleep: 7–9 hours. Magnesium + indica before bed. Cold room. No screens.
  • Sunlight: Every morning. Set circadian rhythm. Boost testosterone.
  • Teeth and gums: Floss like it’s life or death—because it is.
  • Posture, mobility, and joint health: Don’t lift like a beast if you can’t move like a man.
  • Mental resilience: Music, solitude, mission. No victim talk. No dopamine chasing.

CONCLUSION: LIVE LIKE A KING, TRAIN LIKE A WOLF

Peak health isn’t about hacks. It’s about discipline, awareness, and ruthless consistency.

If you’re walking 30,000 steps, lifting heavy, fasting, eating primal, and optimizing these systems—you’re not aging. You’re evolving.

That’s Iron Resilience: built from the ground up, from cells to soul.

Jon Stone
Iron Resilience
Train. Build. Dominate.

Power Breakfast: Salmon and Liver for Bodybuilders

Posted on by
Reply

Power Breakfast: Salmon and Liver for Bodybuilders

If you’re serious about building a physique forged in iron and grit, your first meal sets the tone. Forget cereal and toast. At Iron Resilience, we start the day with something primal — salmon and liver.

@ironresilience

Why Salmon?

  • Complete Protein: 20–25g of high-quality protein per 100g to fuel muscle growth and repair.
  • Omega-3 Powerhouse: Reduces inflammation, enhances recovery, and supports fat metabolism.
  • Micronutrient-Rich: Loaded with B vitamins (especially B12), selenium, and potassium for energy and hormone support.

Why Liver?

  • Nature’s Multivitamin: Packed with vitamin A, iron, zinc, copper, and folate. Vital for testosterone and immune health.
  • Muscle Support: Contains 20g+ protein per 100g, depending on the source (beef, chicken, pork).
  • Mental Clarity & Drive: B12 and iron boost oxygen flow and brain performance.

Why Oats, Greek Yogurt, and “Fitness” Breakfasts Are Weak

  • Blood Sugar Spike: Oats and yogurt are carb-heavy and raise insulin, leading to energy crashes and hunger.
  • Low Nutrient Density: Compared to liver and fatty fish, they’re poor sources of bioavailable vitamins and minerals.
  • Poor Protein Quality: Yogurt protein is incomplete. Oats need pairing with other sources to even hit minimal anabolic thresholds.
  • Estrogenic Effects: Most “fitness yogurts” are processed, sweetened, and mimic dessert more than fuel — a metabolic trap.
  • Gut Disruption: Many people unknowingly react to oats or dairy, leading to bloating and suboptimal digestion.

Start your day with purpose. Not with corporate breakfast propaganda designed to keep you soft, sluggish, and dependent.

Perfect for Breakfast

  • High Satiety: Protein and fat combo keeps you full and focused for hours.
  • Zero Carb Spike: No insulin crash — perfect for keto, OMAD, or intermittent fasting protocols.
  • Nutrient Frontloading: Dominates your daily vitamin and mineral needs before 9 AM.

Iron Resilience Pro Tips

  • Add a fat source like grass-fed butter, egg yolks, or avocado to hit your macros.
  • Rotate liver types to balance your nutrient intake and avoid vitamin A overload.
  • Use lemon juice or vinegar when cooking liver — it boosts flavor and nutrient absorption.

Final Word

This isn’t your average breakfast. This is a warrior’s meal. Salmon and liver fuel a mindset of discipline, strength, and dominance. Eat like a savage, train like a machine, and build your legacy.

Iron Resilience isn’t about comfort. It’s about command. And it starts with what’s on your plate.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Shredded Over Size: The Iron Resilience Standard

Posted on by
Reply

Shredded Over Size: The Iron Resilience Standard

By Jon Stone
Founder of ironresilience.net
Discipline, Not Genetics

There’s a weird thing that happens when you get lean.

You drop 50 or more pounds of fat, veins start showing up, your jawline comes back, and your pants go from XL to medium. And yet, someone still points at a dude with a beer gut and says ‘he’s stronger than you’.

It’s not hate. It’s just the mindset out there. Big equals strong to most people. Even if that guy’s out of breath walking to the fridge.

The Powerlifter Bubble

Some guys live in this world where lifting is everything. Westside, chalk, five plates, bar bends, and chicken wings after the gym. They call it powerbuilding. They say shredded guys are weak. They love to joke about abs being ‘earned in the kitchen but lost in the squat rack.’

Alright, fair. They lift heavy. But lifting isn’t the same thing as building a body. And most of the time, they’re hiding behind strength numbers so they can keep eating garbage and call it ‘fuel.’

Not all of them, sure. But enough.

Two Different Roads

Let’s break it down. There are two types of lifters.

One trains for discipline, shape, performance, and confidence. He looks like he was carved out of stone.

The other trains to get strong and eat a lot. He’s proud of his lifts but hasn’t seen his jaw since high school.

Both work hard. Only one lives hard.

Why Size Matters to Some Women More Than Leanness

Here’s an important detail that often gets overlooked: many women, especially those raised around big, strong, stocky men—like construction workers, tradesmen, or heavy laborers—actually find bigger, more solid guys more attractive. They see size and bulk as real strength, not just muscle definition.

For them, an 18-inch “fatcep” might feel stronger and more impressive than a 16.5-inch shredded bicep. It’s what they grew up around. Even women who carry extra weight themselves tend to prefer partners who look solid and powerful over lean and shredded.

Skinnyfat guys usually get lost in the middle—neither lean nor truly strong-looking—and that often leaves them invisible in this dynamic.

The Shredded Aesthetic Protocol

Calories: around 2000 a day
Macros: 250g protein, 120-140g fat, under 20g carbs
Meals: OMAD (one meal a day) on work days, two meals on rest days
Style: Ketogenic, fasted training, high volume, dry and shredded

Sample Meals

Workday OMAD:
– 8 oz ribeye
– 3 eggs fried in butter
– Spinach and flaxseed
– Keto chai with almond milk

Rest day meals:
Meal 1: Greek yogurt, whey, almond butter
Meal 2: Bacon, eggs, avocado, sardines

Training: Push Pull Legs – 6 days per week

Day 1 – Push:
Incline DB Press 4×10
DB Shoulder Press 4×12
Lateral Raises 4×20
Dips 3 sets to failure
Overhead Triceps Extensions 3×15

Day 2 – Pull:
Pullups 4×8
Barbell Rows 4×10
Face Pulls 3×20
EZ Bar Curl 4×12
Hammer Curls 3×10

Day 3 – Legs:
Front Squat 4×8
Romanian Deadlift 4×10
Walking Lunges 3×15
Hamstring Curls 3×20
Calf Raises 4×20

Days 4-6: Repeat with variation
Add incline bench, Arnold press, rack pulls, hack squats etc.

Cardio: 45-60 minutes fasted walking daily
Optional: 2x per week HIIT (20 mins)

The Dirty Bulk Big Boy Setup

He’s not lazy. He’s in the gym. He moves weight. But he also eats like he’s bulking year-round. And yeah, he’s strong. But he’s tired all the time. Says cardio kills gains. And the only lines he has are in his forehead.

Calories: 3500 to 4000
Macros: 220g protein, 250-300g fat, under 20g carbs
Meals: 6 to 8 meals a day
Style: Dirty keto, strongman fuel, always eating

Sample Meals

Meal 1: 4 eggs, cheese, bacon, sausage, butter coffee
Meal 2: Ground beef, margarine, cheddar, bell peppers
Meal 3: Whey shake with almond butter
Meal 4: Chicken thighs, mayo, broccoli with melted cheese
Snacks: Hot dogs, pork rinds, cottage cheese, keto pudding

Training: 4-Day Westside Split

Day 1 – Upper Max Effort:
Barbell Bench 5×5
Weighted Dips 4×10
DB Rows 4×10
Seated Overhead Press 3×10
Rope Extensions 3×15

Day 2 – Lower Max Effort:
Deadlifts 5×3
Box Squats 4×6
Step-Ups 3×10
Hamstring Curls 3×15
Calf Raises 4×20

Day 3 – Upper Speed:
Speed Bench 8×3
Chin-Ups 4×10
Incline DB Press 3×12
Lateral Raises 4×20
Close-Grip Press 3×10

Day 4 – Lower Speed:
Speed Squats 8×2
Power Cleans 3×5
RDLs 4×10
Glute Ham Raises 3×8
Tibialis Raises 3×20

Cardio: 15k steps minimum on active days

What Do You Want to Be?

You can be big. You can be strong. You can even be both. But if you’re not shredded, you’re not finished.

You don’t have to do it like everyone else. But if you want the body, the clarity, and the power that doesn’t fade when the barbell is gone, you’ve got to take the harder road.

Get lean. Get dry. Get real.

That’s Iron Resilience.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

Why I Swapped Greek Yogurt for Cottage Cheese and Peanut Butter for Butter on Keto

Posted on by
Reply

Why I Swapped Greek Yogurt for Cottage Cheese and Peanut Butter for Butter on Keto

by Jon Stone

In ketogenic bodybuilding, the small things add up. You might think you’re doing everything right, but some foods that look clean on the surface can quietly hold you back. I’m not here to preach or sell a one-size-fits-all plan. This is just what I’ve learned through trial, error, and real-world discipline. If you’re running a strict keto system for physique and performance, these are the swaps that made a real difference for me.

Greek Yogurt vs Cottage Cheese

Greek yogurt is popular for a reason. It’s high in protein and easy to find. But even the plain, unsweetened versions still have a surprising amount of carbs from lactose. I found it spiked my cravings and left me feeling less sharp over time. For someone doing standard low-carb, it might be fine. But for strict keto with a focus on body comp and mental clarity, it’s not ideal.

I swapped in full-fat cottage cheese instead. It’s lower in carbs, higher in protein per calorie, and easier on my digestion. It also holds me over longer and doesn’t trigger the same hunger rebounds. It’s not fancy, but it does the job.

Peanut Butter vs Butter

Peanut butter is another food that gets overhyped. Yeah, it has fat and protein. But it also comes with omega-6s, lectins, and just enough carbs to mess with insulin and fat adaptation. On paper it looks keto, but for me, it always led to overeating and loss of discipline. It’s also one of those foods that’s way too easy to binge.

I replaced it with butter. Just butter. No sugar, no plant toxins, no hidden macros. It’s pure fuel. I’ll use it in coffee, cook with it, or just melt it over meat and eggs. It’s helped me stay deeper in ketosis and dialed in with less effort. Butter doesn’t lie to you.

Why These Swaps Matter

I’m not saying everyone needs to follow this exactly. Do what works for your body and goals. But if you’re running a tight keto approach for strength, aesthetics, and clarity, these swaps are more than just upgrades — they’re optimal.

You don’t need to overthink it. Just stay consistent, cut out what doesn’t serve you, and fuel up on clean, simple foods that support the mission.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: https://www.instagram.com/jonstone.ironresilience
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

What a Top Dog Has for His Morning

Posted on by
Reply

What a Top Dog Has for His Morning

For men who want to shred fat, build strength, and start their day like warriors. No fluff. No clown food. Just real fuel to dominate.

Most guys don’t choose what fuels their day. They reach for what feels good, not what works. Sugar, caffeine, weed, kratom, cereal, vapes — all different flavors of the same weakness.

I used to be that guy. Not anymore.

Now I drink this first thing in the morning:

Basic Keto Whey Shake — Ingredients and Macros

  • 1 scoop whey protein (about 25 grams protein, 120 calories)
  • 1 tsp milled flaxseed (2.5 grams fat, 1 gram protein, 13 calories)
  • 1 tsp olive oil (4.5 grams fat, 40 calories)
  • 1/8 tsp Himalayan pink salt (for electrolytes, no calories)
  • 1 cup unsweetened almond milk (1 gram carbs, 30 calories)
  • 1 tsp chicory coffee (optional, zero calories)
  • Water to mix (no calories)

Total calories: About 200-210
Macros roughly: 25g protein, 7g fat, 1g carbs (mostly fiber)

Step-by-step for Dummies

  1. Put 1 scoop whey protein into a shaker or blender.
  2. Add 1 tsp milled flaxseed.
  3. Pour in 1 tsp olive oil.
  4. Add 1/8 tsp Himalayan pink salt.
  5. Pour 1 cup unsweetened almond milk.
  6. Add 1 tsp chicory coffee if you want that bitter coffee kick.
  7. Add water as needed to make it a smooth shake (about 1/2 cup or more).
  8. Shake or blend well until mixed.
  9. Drink it right away.

If You Don’t Have These Ingredients

  • Whey protein: Use any clean protein powder with low carbs and fats (pea, egg, or beef protein works). Or if whey is too expensive, you can use pasteurized egg whites (about 3-4 tbsp for 25 grams protein) or heavy cream with extra eggs for calories.
  • Milled flaxseed: Use chia seeds or hemp hearts instead (similar macros and fiber).
  • Olive oil: Substitute with MCT oil, avocado oil, or melted butter/ghee.
  • Unsweetened almond milk: Unsweetened coconut milk or heavy cream (adjust calories) work.
  • Chicory coffee: Use instant coffee or black coffee powder.

Warm or Hot Version

Make the same shake but heat the almond milk before mixing. Blend or whisk everything together while warm. Keeps you warm, helps digestion, and still keto.

Pudding Version

Mix the shake base with:

  • 1/2 cup cottage cheese, or
  • 1/2 cup Greek yogurt (full fat, unsweetened), or
  • 1/2 mashed avocado

Add hemp hearts, chopped mixed nuts, or chia seeds for texture and extra healthy fats. You get a creamy, filling keto pudding.

Pudding Macros (approx): 300-350 calories, 25-30g protein, 15-20g fat, 3-5g net carbs depending on additions.

Hot Cereal Version

Use 2 tbsp milled flaxseed with warm water or almond milk to make a porridge. Add a scoop of whey and olive oil or butter. Stir until thickened.

Hot Cereal Macros (approx): 250 calories, 25g protein, 10g fat, 2g net carbs.

Minimalist Coffee Version

Just coffee with 1 tsp olive oil or butter and a scoop of whey protein. Stir well and drink.

Extras You Can Add

Zero calorie or very low calorie sweeteners like Splenda, Sugar Twin, stevia, or monk fruit are fine in moderation.

Also cinnamon, nutmeg, cocoa powder, or chia seeds work great with minimal carbs.

Always check labels for hidden sugars, soy, chemicals, or carbs. Pay attention to serving sizes, especially for high fat or low protein products.

Macros and Calories Matter

Keep your protein and fat roughly equal in grams to balance hormones and energy.

Remember, calorie deficit causes weight loss. Surplus causes gain. Macros shape your body composition.

Keto is the textbook alpha shredding diet but choose what fits your goals.

My Ideal Breakfast

I’m not perfect but when I have an ideal morning I start with this shake and a skillet of spinach, pork fat or bacon, cheese, eggs, fish, beef, or pork.

I also add a spoon of unsweetened natural peanut butter either in the shake or on the skillet.

Budget Shopping List

  • Whey protein: Look for sales on bulk powders online or at discount stores. If too pricey, use pasteurized egg whites or heavy cream plus eggs.
  • Flaxseed, chia, hemp hearts: Buy in bulk at health food stores or online for cheaper prices.
  • Olive oil or MCT oil: Use whatever healthy fat fits your budget, butter/ghee also works.
  • Unsweetened almond milk or coconut milk: Store brands or make your own at home.
  • Cottage cheese, Greek yogurt, avocado: Available in most grocery stores, avocado prices vary seasonally.
  • Chicory coffee or instant coffee: Usually inexpensive at supermarkets or online.
  • Natural peanut butter: Look for unsweetened, no sugar added types.

My Thoughts on Sweeteners

I like Splenda and Sugar Twin myself but use them in moderation.

It’s a myth that artificial sweeteners are dangerous — studies show they aren’t.

Just because something is natural doesn’t mean it’s good. Cocaine is natural, meth is natural (ephedrine), and poison grows in nature (nightshade).

None of those are healthy, even in their herbal forms. Tobacco plants can still kill you.

Adjusting for Your Goals — Cutting, Bulking, Maintenance

If you want to lose fat, keep this shake low-calorie and keto-focused like above. Use mostly protein and fat, keep carbs under 5 grams. Stay in a calorie deficit overall.

For maintenance, add more fats like extra olive oil or nuts, keep protein solid to maintain muscle.

For bulking, increase calories with heavy cream, extra nuts, or add an extra egg or two. Keep protein high to build muscle but don’t go crazy on carbs.

Timing wise, this shake is great first thing for fasted training or morning energy. You can also sip it later as a meal replacement or post-workout.

Final Thoughts

Your morning fuel sets your whole day’s tone. You can start weak or start strong.

Don’t waste your first 10 minutes with bullshit. Build your body, build your discipline.

Follow the new Instagram: @jonstone.ironresilience

— Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net