OTEK Nutrition - Ketogenic programmes

21/02/2026

It’s not just about the music—there are deeper messages woven in about metabolic health, personal development, life choices, and the research that helps us better understand the human body. In March, when the next release drops, I’ve even worked ketosis into the song lyrics. 😉

https://youtube.com/shorts/ZnRr09gI_6M?si=DSAkkGNO7jeNy0vB

Check out David Warburton’s post.

20/02/2026

A non-food post, but very much about personal development and doing things you love — it energises the soul, and mine is music, to the point that I don’t watch TV anymore. Haven’t for several years.

My love for music probably began when I was about seven. I remember buying my first single in Bolton — *Oliver’s Army*. The lyrics wouldn’t pass for today’s music — different era, 1977-ish.
My mum had to play it over and over to write the lyrics down so I could sing it 😂

By 10, I was recording the Top 40 on Radio 1 on a Sunday night with a microphone, making sure the whole house stayed silent so I didn’t ruin the tape.
At 17, I moved on to a stereo stacking system and worked out how to record proper mixtapes.
I even had organ lessons and could play — whether I still can is another story.

I started DJing at 24, and it became one of the best chapters of my life. Some people will definitely remember those times. I stepped away from it at 40, but the connection to music never really disappeared.

Then, a few Christmases ago, Alison bought me DJ equipment — and just like that, the spark came straight back. The bounce returned instantly.

As technology evolved, so did my curiosity. A few months ago, I began experimenting with AI music software. At first, I didn’t like what it was producing. So I changed platforms and, without following any instructions, started writing my own lyrics. Then I began shaping the sound, directing the mood, and building the structure of each track. That’s when it became exciting.

I realised I could finally tick off something that’s been on my bucket list since I was 10 — making my own music.

I’ve now made 15 tracks that are on YouTube.
Originally, I only planned to create one track, and that would have been enough. But the process took on a life of its own.

Written by me. Creatively directed by me. Produced using three different AI programmes to bring the sound to life.

The album is called *23*.

It moves across rock, punk, R&B, indie, disco and slow jams — different moods and tempos blending together. The themes run through Chinese New Year, the Year of the Fire Horse, conspiracy theories 🤓, life, and me. It’s layered, reflective, occasionally unpredictable — and yes, there’s the odd swear word in there too 😂

Whether it reaches thousands of people or hardly any at all doesn’t matter. What matters is that I’ve done it. 49 years later ✅😎

Ladies and gentlemen, allow me to introduce 23.

Share your videos with friends, family, and the world

17/02/2026

The Fire Horse symbolises momentum, courage and bold ambition. It carries an energy that refuses to stand still. It urges us forward, challenges complacency and rewards those willing to act with conviction. Above all, it represents passion — the force that transforms aspiration into reality.



Simple keto foods

17/02/2026

Happy Lunar New Year and welcome to the Year of the Fire Horse.

14/02/2026

We introduced a supplement blend called Organised and within a short time the difference was noticeable. Energy felt steadier, focus sharper, recovery faster. Compared to other supplements we have used over the years, this has moved straight to number one. It is still early, so long‑term effects will show over time, but the short‑term shift has been strong enough for us to confidently recommend it based on real experience.

While researching the ingredients, especially the freeze‑dried organ mix, we came across a term we had not paid attention to before in five years of chasing better health: CoQ10. That led down a deep research path.

CoQ10. Coenzyme Q10 is a compound your body makes naturally. It works inside the mitochondria, which are basically the power stations of your cells. It helps convert fats, amino acids, and small amounts of carbohydrates into ATP, the fuel your body runs on. When this system works well, energy feels stable. When it slows, fatigue, muscle weakness, and slower recovery can follow.

Here is where it gets interesting. Your body makes CoQ10 through the same pathway it uses to make cholesterol. Statins block that pathway to lower cholesterol. As a result, CoQ10 levels can also drop. This link is documented in medical science. Some people on statins report muscle pain or fatigue, and one explanation is reduced mitochondrial energy output.

There are conspiracy claims saying this connection is hidden or ignored. In reality, the pathway overlap is openly published. The debate is about how significant the depletion is and whether supplementation is necessary. If you are on statins or considering them, this is a direct conversation to have with your doctor: does CoQ10 drop, should you supplement, and will supplementation work for you?

Looking at food through a keto or carnivore lens makes this practical. Meat provides complete amino acids, creatine, carnitine, heme iron, zinc, B vitamins, and natural electrolytes like sodium and potassium, with virtually zero carbohydrates. Organs add more. Beef heart contains natural CoQ10. Liver supplies vitamin A, folate, copper, and B12. Kidney and spleen add trace minerals.
Other nutrients for CoQ10 Fatty fish provide omega‑3s and vitamin D. Most fruits and vegetables do not supply CoQ10 in meaningful amounts.

Absorption also matters. Some plant compounds can bind minerals like zinc and iron, reducing uptake.

Organised combines bovine collagen 10 g, beef protein 4 g, colostrum 1 g, freeze‑dried organs 4.8 g, plus small amounts of raw honey, maple syrup, and dates. Total carbohydrates are 3.9 g, sugars 3.9 g, protein 14.3 g, minimal fat, with Celtic sea salt providing natural sodium. For keto or carnivore, that carb level is low and primarily used to support uptake and quick energy without relying on high glucose intake.

Benefits in simple terms: supports muscle repair through collagen and amino acids, supports gut and immune function through colostrum, supports cellular energy through organ nutrients including natural CoQ10, and supports hydration through sea salt.

Eating a nutrient is not the same as using it.

Organised Nutrition

08/02/2026

Tonight’s meal follows a carnivore-based structure with a ketogenic metabolic intent, presented in a way that supports both technical accuracy and easy oral recall. The primary cut is beef brisket, slow‑cooked on the bone and portioned into small, rib‑like sections. Brisket is taken from the lower chest of the animal, a load‑bearing region that remains active throughout movement. As a result, the tissue is dense in connective structures, collagen, glycine‑rich proteins, and intramuscular fat.

Cooking the brisket on the bone is deliberate. Bone acts both as a thermal buffer and a mineral source, contributing calcium, phosphorus, magnesium, marrow lipids, and gelatin during prolonged cooking. This stabilizes cooking temperature, supports amino acid integrity, and enriches the final dish with structural and micronutrient components that are otherwise absent in boneless preparations.

The aromatics—rosemary and bay leaf—contribute terpene compounds that support lipid digestion and oxidative stability. Ginger and garlic provide sulfur‑containing compounds that enhance bile flow and reduce protein oxidation under extended heat. These inclusions are functional rather than decorative, aligning with ancestral and carnivore‑adjacent preparation strategies.

The experimental component of the meal is integrated into the cooking environment rather than added as a separate supplement. While not strictly keto due to carbohydrate content, it reflects a nose‑to‑tail philosophy that is often discussed but rarely practiced. Bovine collagen peptides and beef protein isolate reinforce intake of glycine, proline, and hydroxyproline, helping balance the methionine load inherent in muscle meat and supporting connective tissue, fascia, joint health, and gut lining integrity.

A bovine organ complex derived from heart, liver, kidney, lung, and spleen functions as a micronutrient density amplifier. It supplies bioavailable iron, zinc, copper, selenium, retinol, B‑complex vitamins, and endogenous enzymes that are minimally present in muscle meat alone. Bovine colostrum contributes immunoglobulins, growth factors, and gut‑signaling peptides relevant to intestinal barrier support and recovery.

Date powder, maple syrup powder, and New Zealand Manuka honey powder introduce carbohydrates in small, intentional quantities. These act as metabolic signals rather than primary energy substrates. In keto‑adapted individuals, such inputs can transiently support thyroid hormone conversion, glycogen restoration, and insulin sensitivity without displacing fat‑based metabolism. Celtic sea salt provides sodium with trace magnesium and potassium, supporting nerve conduction, muscle contraction, and fluid balance under low‑carbohydrate conditions.

From a systems perspective, this meal remains grounded in carnivore principles while acknowledging physiological complexity often oversimplified in nutritional debates. Muscle meat provides structure and fuel, organs provide regulation, collagen supports repair, salt maintains electrical balance, and minimal carbohydrates serve as context‑dependent modulators rather than dietary foundations. The result is a dense, slow‑digesting, nutrient‑coherent meal designed to support sustained energy, tissue maintenance, and metabolic clarity without reliance on calorie‑centric framing.

08/02/2026

This morning’s breakfast continued our refeed from fasting in a ketogenic framework, prioritizing fat oxidation, amino‑acid signaling, and controlled mTOR activation without relying on glucose.

Scrambled eggs cooked in ghee delivered complete proteins with all essential amino acids, particularly leucine, isoleucine, and valine, which selectively reactivated mTOR for tissue repair while remaining compatible with ketosis.

Eggs also supplied lysine for structural repair, methionine for methylation and detox pathways, and glycine and tryptophan supporting nervous system balance.

Goat cheese added additional branched‑chain amino acids, glutamate, and proline, reinforcing gut and connective tissue integrity while remaining low in lactose and aligned with ** A2 dairy digestion models.

Chopped avocado contributed monounsaturated fats, potassium, magnesium, and fiber‑dominant carbohydrates, keeping net carbs low at approximately 2–3 grams while supplying arginine for vascular tone and fat metabolism.

Salt and extra virgin olive oil supported electrolyte balance and polyphenol intake, countering the long‑standing lipid‑cholesterol narrative that fails to distinguish between whole‑food fats and industrial seed oils.

A small portion of walnuts added omega‑3 fatty acids, vitamin E, and amino acids such as alanine and glutamine, supporting neurological and immune function without disrupting ketone production.

Organic coffee supported alertness and hepatic fat mobilization through caffeine and chlorogenic acids, compounds often misunderstood in both mainstream and alternative nutrition debates.

Total carbohydrate intake remained ketogenic, well below insulin‑dominant thresholds, allowing continued reliance on ketones while selectively restoring liver function and protein synthesis.

A relaxed walk Saturday afternoon encouraged lymphatic flow, parasympathetic activation, and insulin‑independent glucose uptake, reinforcing the cross‑disciplinary consensus that movement, not constant feeding, restores organ rhythm.

Digestive function, energy stability, and systemic balance have returned to normal without complications, directly challenging fear‑based narratives surrounding ketosis, saturated fat, fasting, and protein intake that persist across institutional and counter‑culture frameworks.

* mTOR is the body’s biochemical decision‑maker that determines whether cells conserve resources or build and repair tissue based on the signals they receive.

** In ketogenic and fasting‑aligned nutrition, A2 dairy is often preferred because it minimizes inflammatory signaling, reduces gut stress during refeeding, and provides fat and protein without provoking digestive or neurological side effects. This allows amino‑acid‑driven mTOR activation to occur without unnecessary immune activation.

That’s a lot of big words for a Sunday morning. Even with a clear head, I still have to stop and check how to spell them 😂

08/02/2026

Many people have replied to my post saying you *must* eat fibre. Apart from small amounts from nuts and seeds, we haven’t eaten fibre in years. In that time, we’ve lost over 10 stone, reversed hypertension, and removed type 2 diabetes entirely, without deliberately including fibre. That experience alone raises a serious question about whether fibre is truly essential or simply conditionally useful.

Fibre is the indigestible fraction of plant carbohydrates, mainly cellulose, hemicellulose, pectin, beta‑glucans, and resistant starch. Humans lack the enzymes to break these down into glucose, so fibre passes through the small intestine unchanged. Some of it is fermented by gut bacteria in the colon, producing short‑chain fatty acids such as butyrate, while the rest is excreted. Fibre still counts as carbohydrate by weight, but it delivers little usable energy, roughly 0–2 kcal per gram, compared with 4 kcal from digestible carbohydrates.

There are no amino acids in fibre. Fibre is not protein, contains no essential amino acids, and plays no role in muscle building or protein synthesis. Any amino acids associated with high‑fibre foods come from the plant’s protein content, not the fibre itself.

Foods commonly labelled as “good fibre” include vegetables, legumes, whole grains, nuts, seeds, and fruits. These foods also contain vitamins and minerals such as vitamin C, folate, potassium, magnesium, and polyphenols, which is often why fibre intake correlates with improved health markers. On the other side, foods often considered harmful fibre sources include refined grains with added fibre, isolated fibre powders, and ultra‑processed “high‑fibre” products. These often worsen bloating, gut irritation, and bacterial imbalance while adding little real nutrition.

Digestion time varies widely. Fibre can remain in the gut anywhere from 12 to 72 hours depending on hydration, gut motility, and microbiome composition. For some people, especially those with compromised gut health or autoimmune conditions, fibre can aggravate symptoms by mechanically irritating the gut lining or feeding unfavorable bacteria.

The idea that fibre is essential is based largely on population‑level associations, not biological requirement. By definition, fibre is not an essential nutrient. Entire populations, such as traditional Inuit, lived on near‑zero fibre diets. Today, many people report remission of IBS, metabolic disease, inflammation, and autoimmune symptoms on meat‑based or very low‑fibre diets.

In short, fibre is not mandatory. It may help some, be irrelevant to others, and be actively harmful in certain cases. Health outcomes depend more on metabolic health, food quality, and individual tolerance than on fibre intake itself.

07/02/2026

We have just finished a 92‑hour fast. Going in, I wasn’t at my best metabolically, and on day two my blood glucose dropped to around 3 mmol/L. I felt shaky for a few hours. Normally black coffee stabilises me, but this time it didn’t touch it. What did help, unexpectedly, was a BHB ketone drink. Within a short window I felt normal again, which lines up with current research showing exogenous ketones can temporarily support brain energy when glucose availability dips, despite ongoing debate in both mainstream science and more confrontational fasting communities about whether they “break” a fast. Functionally, they worked.

Alison had a very different experience. She leaned fully into the fast and actually felt the benefits compound as the days went on. Energy stayed stable, mental clarity improved, and despite fasting she trained every evening without issue. Her workouts felt cleaner and more efficient, which lines up with what we see in metabolically flexible individuals who can switch smoothly between glucose and fat‑ketone use. As glycogen dropped, fat oxidation and ketone availability picked up the slack, supporting endurance, recovery, and focus rather than limiting performance. Instead of the fast feeling like a stressor, it became a performance tool, highlighting how fasting, when matched to the right physiology and training load, can actively support consistent workouts rather than hinder them.

We broke the fast Saturday morning with scrambled eggs and avocado. Eggs provided complete protein, choline, B vitamins, and fat-soluble vitamins, while avocado added potassium, magnesium, fibre, and monounsaturated fats to gently reintroduce digestion and stabilise insulin.
Honestly, after four days without food, it tasted Michelin‑level.

Our second meal was Hunter and Gather beef protein powder,
first time using it. Ingredient-wise it’s straightforward:
100 percent beef protein with a full spectrum of 20 amino acids.

That includes leucine at 860 mg per serving for muscle protein synthesis, isoleucine and valine for muscular energy and recovery,

lysine for collagen and immune support, and a very high glycine content at around 4.5 g, which is particularly relevant after fasting as glycine supports connective tissue repair, sleep quality, and nervous system balance.

Proline and hydroxyproline underpin tendons, ligaments, cartilage, and skin, while glutamic acid supports gut lining integrity and neurotransmitter function.

Carbohydrate content is negligible at around 0.2 g per serving, with virtually no sugar, making it compatible with low‑carb and ketogenic refeeding strategies.

Micronutrient-wise, beef protein naturally contributes small amounts of iron, zinc, and sodium, which can be useful after prolonged fasting.

I mixed it with full‑fat Greek yoghurt, frozen blueberries, Brazil nuts, pumpkin seeds, and walnuts. Together, this combination makes nutritional sense.
Greek yoghurt adds calcium, probiotics, and additional leucine.

Blueberries contribute polyphenols and vitamin C, supporting oxidative stress management after a fast,
with modest carbohydrates to reintroduce glucose gently.

Brazil nuts provide selenium for thyroid and antioxidant enzyme function.

Pumpkin seeds add magnesium, zinc, and some slow‑digesting carbs,

while walnuts bring omega‑3 fatty acids and additional polyphenols for cardiovascular and brain health.

As a second meal after a prolonged fast, it was surprisingly balanced: protein for repair, fats for satiety, fibre and polyphenols for gut signalling, minimal sugar, and a controlled carbohydrate load. It tasted incredible, but beyond that, it felt like the body recognised the food and knew what to do with it.

07/02/2026

GLP‑1 has become one of the most discussed developments in modern health, not because it represents new biology, but because it highlights how far the modern food environment has drifted from human physiology. GLP‑1 is a hormone the body naturally produces to regulate appetite, digestion, and blood sugar. The medications now in use simply extend and amplify this signal.

The deeper issue is not the drug—it is the food system. Highly processed foods deliver calories without sufficient protein, fiber, vitamins, or minerals. When the body receives energy without adequate nutrients, satiety signals weaken and hunger persists. In contrast, diets built around protein‑rich, minimally processed foods naturally reduce appetite because the body receives the amino acids and micronutrients it requires.

GLP‑1 medications did not create this imbalance; they compensate for it. They reduce food noise, slow digestion, and improve insulin signaling while present. When discontinued, appetite returns toward baseline, reflecting biology resuming its prior state rather than permanent damage.

Looking ahead, widespread GLP‑1 use is likely to become a major health focus over the next five years. As adoption increases, scientist are paying closer attention to GLP‑1 indicators such as lean mass preservation, gastrointestinal tolerance, gallbladder health, micronutrient intake, and long‑term metabolic adaptation. New medications are being developed to improve these outcomes and reduce side effects, but this work is still evolving.

Relying indefinitely on pharmacologically elevated GLP‑1 without addressing diet quality and lifestyle may introduce new population‑level health challenges. The body is designed to regulate appetite naturally when meals provide sufficient protein, fiber, and essential nutrients. Learning what real food is—and recognizing how unhealthy much of the modern food supply has become—remains the most sustainable way to restore appetite regulation.

GLP‑1 is not a miracle or a villain. It is a signal that medicine has stepped in where food systems and nutritional understanding have failed, and a reminder that long‑term health depends on more than appetite suppression alone.

06/02/2026

Why are humans the only species that becomes obese?

Look at nature.
Every animal living in the wild moves in rhythm with its environment. None of them are overweight. None of them are disconnected from hunger, movement, or survival.

No lion becomes too heavy to hunt.
No bird grows too heavy to fly.
No animal eats beyond necessity.

Then there’s us.

Humans are the glitch in the ecosystem.

We no longer eat to survive. We eat to *feel*. To soothe stress. To escape boredom. To chase comfort. Food is no longer nourishment; it’s emotional regulation.

We have engineered food to look natural while stripping it of what actually sustains life. What we consume today is often closer to poison than nutrition.

Synthetic sugars.
Processed oils.
Artificial flavourings.
Pesticides.
Wax-coated fruit designed to survive transport, not to nourish a body.

These are not foods rich in essential amino acids. They are not building blocks for health. They do not support the systems they enter.

We are no longer feeding hunger — we are feeding dependency.

Ask yourself this: how did abundance become constant? Supermarkets overflowing with food every single day of the year, regardless of season, geography, or need. An environment where scarcity no longer exists, but sickness does.

At the same time, we are bombarded by experts telling us what not to eat. Conflicting advice. Endless rules. Yet rates of chronic illness continue to climb.

I’ve lived on the other side of this.

I have reversed health complications. I’ve found a lifestyle that doesn’t just work — it improves every area of my life. I am medication‑free.

If your lifestyle and diet allow you to live without medication, with clarity, energy, and resilience, that isn’t extreme.

That is what living your best life actually looks like.