Dr. Daniel Pompa

Low-Carb Cookies: The Ultimate Keto Holiday Cookie Guide

Low-Carb Cookies: The Ultimate Keto Holiday Cookie Guide

The holidays are a time when family and friends gather, often around food. Being hit with so many opportunities to indulge, this time of year can often be difficult to stay on track with your health goals.

low-carb cookies

All hope is not lost, however, thanks to the rise in popularity of ketosis and the access to so many incredible low-carb sweetener alternatives, flours, and more. Pair that with the information-sharing capabilities of the internet, and you’ve got yourself near-infinite possibilities for delicious cookies without the glycemic load.

All these cookies in this guide are low-carb, keto-friendly– so you can leave a plate of cookies out for Santa that will keep him fueled on good fats and give him energy for the long night ahead…. without weighing him down with sugar!

These cookies also make for a great gift for family and friends. Bake a batch, place them in a festive tin, and don’t forget to include all the ingredients on a tag! What a great opportunity to show your loved ones that you can enjoy festive cookies without losing track of your health goals.

Keto Substitutes

The key to ketogenic cooking and baking is using high fat, moderate protein, and low-carb ingredients. Although this is relatively simple to do when it comes to breakfast, lunch, and dinner foods– it can become slightly more challenging in the realm of baking and desserts. Often these foods are sweet and/ or have a delicate ratio of ingredients, and so removing the sweetener or making a 1:1 ratio swap with a more keto-friendly ingredient may not work out.

The major ingredient needing substitution when baking is generally the sweetener, most often good old fashioned sugar. White sugar can be substituted at a 1:1 ration with paleo-friendly coconut sugar, but unfortunately, that does not reduce the glycemic index much. Keto-friendly sweeteners must be very low glycemic, which means no maple syrup, dates, or honey.

Ultimately, whether a baked good qualifies as keto or not does somewhat rely on the individual’s glycemic tolerance to the ingredients. Even cow’s milk can throw certain people out of ketosis, while others can actually handle a significant amount of carbs and remain in ketosis. Like all things, moderation is probably the key while consuming keto-style baked goods and staying in nutritional ketosis.

Keto-Friendly Low-Carb Cookies Baking Ingredient List

This list is not exclusive but covers the bulk of commonly-used ingredients for keto-friendly baking. When seeking out recipes you can cross-reference this list to check if your baked goods will make the cut on a low-carb day. Keeping your pantry stocked up with these items will ensure that you have all the tools you need to easily whip up a batch of delicious keto-cookies.


Thickeners/ Binders




As you get more familiar with keto-baking, you will become more confident in making these swaps for yourself and not necessarily relying on recipes. For now, though, we’ve got your back with some of the most epic keto-friendly cookie recipes for this upcoming holiday season!

Holiday Keto Cookie Recipes

Low-Carb Cinnamon ‘Sugar’ Cookies



These cinnamon ‘sugar’ cookies are sugar-free but are reminiscent of snickerdoodles, and a total crowd-pleaser. Instead of sugar, the recipe calls for monk fruit sweetener, which is a low-carb sweetener alternative that does not spike blood sugar. Monk fruit comes from a small green gourd that looks like a melon, and its texture resembles cane sugar so it makes for a great substitute for any recipe that requires a sugar-like topping.


For cookies:

  • 3 eggs
  • 1.5 cup almond butter
  • ¾ cup almond milk
  • 2.5 cups almond flour
  • 1.5 cups coconut flour
  • ⅖ cup of coconut oil (solid)
  • 2 cups monk fruit sweetener
  • 3 tsp vanilla bean or vanilla extract
  • 1.5 tsp cinnamon powder
  • 1.5 tsp baking soda
  • 3 tsp cream of tartar
  • ¼ tsp sea salt

For topping:

  • 4 tbsp monk fruit sweetener
  • 1.5 tbsp cinnamon powder


  1. Preheat the oven to 350F
  2. In a bowl mix the liquid ingredients (eggs, almond butter, almond milk, coconut oil, and vanilla extract) until smooth. You can use a fork or an electric hand blender.
  3. In a separate bowl, mix together the dry ingredients (almond flour, coconut flour, monk fruit sweetener, cinnamon, baking powder, cream of tartar, salt).
  4. Using your hands, slowly mix in the liquid into the dry mixture, mixing as you go to form a dough.
  5. Refrigerate for 30 minutes
  6. While you wait, mix together the topping monk fruit and cinnamon, and line your baking sheet with parchment paper.
  7. When the dough is chilled, form small balls (about 1 inch wide) and then roll them in the cinnamon monk fruit mixture.
  8. On the baking sheet, press down onto each ball to form a cookie, using the palm of your hand.
  9. Bake the cookies for 10-12 minutes and let cool for a few minutes before serving!

Low-Carb Shortbread Cookies



Shortbread cookies are a holiday favorite for many, but this recipe harnesses the power of almond meal and the sweetness of erythritol instead of conventional wheat and sugar to make the most perfect keto-cookie. The key to this recipe is getting your hands on a high-quality blanched almond flour (which is much finer than your regular almond meal). You can still make the recipe with regular almond meal, but it won’t be as classic a shortbread cookie. When using butter, opt for grass-fed butter because it’s more nourishing and offers the best flavor. For lactose-free, you can opt to use ghee, but sticking to butter will mimic the traditional shortbread best.

This recipe calls for a hand mixer that will properly beat together the ingredients. It’s a key tool to ensure the texture of the dough forms properly. You can also use a classic counter-top stand mixer.


  • 3 ¾ cups blanched almond flour
  • ½ cup + 1 tbsp slightly softened salted butter (take out of the fridge and leave at room temperature for 10 minutes before creaming)
  • ¾ cup granulated erythritol
  • 1.5 tsp vanilla extract or vanilla bean powder
  • If using unsalted butter, add 1/ 2 tsp of sea or Himalayan salt


  1. Using a hand mixer, beat together the erythritol and butter until it becomes light, fluffy, and creamy. Start slow to make sure the mixture doesn’t go all over the place– and work your way up until it’s creamed. This process should take 5 minutes on the nose (too little or too creamed will lead to crumbly cookies)
  2. Slowly add in the vanilla and almond flour, continuing to beat it with the hand mixer until your batter is formed. Scrape down the sides of the bowl as you go to make sure all the ingredients mix together.
  3. Form 1 inch balls and flatten them slightly with the palm of your hand, on a cookie tray lined with parchment paper. The dough will be crumbly but should form well when molded with your hands.
  4. Keep an eye on your cookies from 10 minutes onwards, since they can burn very quickly (it all depends on how hot your oven gets), total bake time varies from 10-12 minutes until lightly golden brown.
  5. Let the cookies cool *completely* until consuming, this is very important because the cookies become a shortbread texture only once cooled.

Classic Chocolate Chip Low-Carb Cookies


You can’t go wrong with a good old fashioned chocolate chip cookie, especially when they contain no blood-sugar spiking sugars. These soft chocolate chip cookies are sweetened with erythritol but are so delicious even your sugar and wheat loving friends and family will approve! Note that coming out of the oven they are very soft, but will firm up once cooled completely.


  • 2 small eggs
  • ¾ cups erythritol
  • 2 and 1/4 cups blanched almond flour
  • ½ cup softened coconut oil
  • ¾ cups sugar-free chocolate chips or chocolate bar
  • 1.5 tsp vanilla bean extract or powder
  • ¾ tsp baking soda
  • ½ tsp sea or Himalayan salt


  1. Preheat the oven to 325F.
  2. In a bowl, whisk the eggs and erythritol until smooth.
  3. Add in the soft coconut oil and vanilla, and whisk again until smooth.
  4. With a folk, mix in the almond flour, baking soda, and salt until a dough forms.
  5. Use your hand to mix in the chocolate chips (if using a chocolate bar, chop first to form chunks).
  6. Form 1 inch balls and flatten them slightly with the palm of your hand, on a cookie tray lined with parchment paper.
  7. Cook for 10-12 minutes until the edges become golden brown, and remove from the oven and let cool completely before consuming. Cookies come out very soft but will firm up after about 15 minutes of cooling.

Double Chocolate Low-Carb Peppermint Cookies


It wouldn’t be a cookie guide without a double-chocolate option for the chocolate lovers out there! This recipe is a chocolate peppermint cookie inspired by candy canes, but the recipe can be made peppermint-free by omitting the essential oil.


  • 1.5 cups smooth almond butter (soft, at room temperature)
  • ¾ cup
  • 6 tablespoons cacao powder erythritol
  • ⅓ cup + 1 tablespoon granulated monk fruit sweetener
  • 2 small eggs
  • 5 tablespoons almond milk (optional, depending on how liquid the almond butter is)
  • ⅓- ½ cup sugar-free chocolate or chocolate chips (depending on preference)
  • 10 drops of edible grade peppermint essential oil


  1. Preheat oven to 350F
  2. In a bowl, mix the almond butter, monk fruit sweetener, cacao powder, peppermint essential oil, and egg until smooth.
  3. If the mixture is crumbly/ won’t form, add in the almond milk and mix again. The batter should be soft but not liquidy or runny! If your almond butter is very soft then you probably won’t need the almond milk, but if it’s firm you probably will need to add it.
  4. Add in the chocolate chips, or chop the chocolate and add in the chunks and mix in with your hands.
  5. Roll the dough into 1 inch balls, and press into cookie shape onto a baking sheet lined with parchment paper, using the palm of your hand.
  6. Bake for 10-12 minutes, and let cool completely until consumed (they will firm up once cooled).

Chewy Gingersnap Cookies


It wouldn’t be a holiday cookie guide without a classic gingersnap cookie. These sugar-free cookies use erythritol instead of sugar for a chewy delicious ginger-molasses flavor. The chewiness comes in part thanks to nourishing gelatin. Note the importance of opting for high quality organic, and pasture-raised animal products. This recipe calls for gelatin, butter, and eggs– which are nutrient-dense (keto-friendly!) food when they come from pasture-raised animals.

These cookies make for a great post-dinner cookie since ginger and clove help with digestion!


  • 3 cups of almond flour
  • 3 tbsp gelatin powder
  • ¾ cup soft butter
  • ¾ cup almond butter
  • 1.5 cups erythritol
  • 3 eggs
  • 1.5 tbsp ground ginger powder
  • 1.5 tsp cinnamon powder
  • ⅓ tsp ground cloves
  • 1 tsp vanilla bean extract or powder
  • ¾ tsp baking soda (aluminum-free)


  1. Preheat the oven to 325F
  2. In a bowl, mix together the butter and almond butter until smooth.
  3. Add in the eggs and vanilla and beat until smooth.
  4. In a separate bowl whisk together the dry ingredients (almond flour, erythritol, gelatin, ginger, cinnamon, clove, and baking soda)
  5. Combine the dry and wet ingredients and mix until a dough forms.
  6. Roll the dough into 1 inch balls, and press into cookie shape onto a baking sheet lined with parchment paper, using the palm of your hand.
  7. Cook for about 12 minutes and let cool completely before eating (they will firm up once cooled).

The Keto Roadmap E-Book!

More than just a diet book, The Keto Roadmap E-Book includes: 

  • 5-Day Meal Plan
  • 50 Ketogenic-Friendly Foods
  • Foods to AVOID & Substitute
  • Keto Smoothies to Enjoy On-The-Go
  • 3 Mouthwatering Dessert Recipes
  • 3 Fat-Burning Cocktail Recipes

Beyond that, it will help you understand some of the core principles and process of getting into the state of ketosis, and where most people fail. Imagine burning fat while eating Keto pizza, cheesecake, and wine, keto cupcakes, smoothies, and ice-cream. 

This eBook and Diet Guide was designed for someone who LOVES food and doesn’t want to sacrifice taste while burning more fat on Keto! 

Raw Feeding for Dogs: The Best Diet for Your Fur Babies

Raw Feeding for Dogs: The Best Diet for Your Fur Babies

A guest post, written by my wife, Merily Pompa.

Raw Feeding for Dogs: Those of us who have fur babies and love them with an irrational love will do almost anything to keep them healthy and happy. So much of the food on the market today is toxic and filled with fillers and preservatives, artificial colors, as well as high fructose corn syrup, benzoyl peroxide, which is a bleaching agent used in flours and cheese.

Raw feeding for dogs

Not always are the preservatives listed that are in the ingredients even though the ones that are in the food must be listed—confusing and crooked, I know. So if there is chicken, for example, or fish, that doesn’t mean there are no preservatives in those ingredients, even though not listed.

Raw Feeding for Dogs: Most Processed Dog Food is Denatured with Preservatives Added

Other preservatives are synthetic such as BHA (butylated hydroxyanisole), BHT (butylated hydroxytoluene), or ethoxyquin. The role these fats play is to prevent rancidity and extend shelf life in the foods for approximately a year. Their safety is questioned by the scientists (who usually understand the dangers far in advance of the FDA recommendations) and for the savvy consumer (like myself). My rule of thumb is if it is on the ingredient list and cannot be pronounced, I do not buy it. I adhere to that not just for my furries, but for my humans as well.

To give one example, the preservative ethoxyquin, which came under scrutiny in the ’90s due to a rise in reproductive issues, skin allergies, and cancer and even organ failure, is far from what I would ever consider being an acceptable ingredient in their food options. Ironically, Monsanto was the company that conducted the tests, which revealed possible liver damage in dogs that were fed high levels of this preservative, which led to the FDA (in 1997) halving the previously allowable limit.

Instead of BHA, BHT, or ethoxyquin, look for natural preservatives such as Vitamin C (ascorbic acid), Vitamin E (mixed tocopherols), and plant extracts. They still serve the purpose to preserve, just not for the length of time that the synthetics do. The workaround there is to look at the date on the bag. Be sure to buy products that fresh.

So What Can I Feed My Fur Baby?

The best way to avoid processed dog food and ensure you are choosing from the freshest and best products for your pets is to feed them raw. It is essential to know the companies that have the best reputation for being meticulous about the processing of their food. With raw feeding, there is always the option to make your own (which I do not) or buy from those companies.

A few of my favorites are Love Your Pet, Stella and Chewy’s, Primal, and Small Batch and Idahound. I have been feeding my pets exclusively raw since our now ten-year-old Goldendoodle was about 1 or 2 as he had digestive issues until I made that uncompromising switch. Before that, his microbiome (the combined genetic material of microorganisms in a particular environment which is as important as the genome) was hugely disrupted.

Raw Feeding for Dogs: What is the Best Diet for Dogs and Cats?

We determine what foods animals should eat, through observing what they eat in the wild. What if an animal has been taken out of the wild for some time, and this is impossible? The study of paleontology supports the fact that specific jaw structures, type of teeth as well as digestive tracts would best be suited to a carnivore diet. Dogs, as well as cats, have these characteristics. Therefore no other diet other than a raw diet would be the best. Pure carnivores still eat some roughage but not for the same reasons humans do, and it is a small part of the menu. Most of the reputable raw food producers consider this. Another reason to research companies who produce raw? You want to be sure that your little loves get the correct ratios of meat vs. roughage.

Some people who do not understand or have experience with raw feeding may claim that there are threats to human and dog health from bacteria in raw meat.

They also contend that there is an unbalanced diet that may damage health. Still, others claim if given for an extended period and that there is a potential risk for whole bones to increase the risk of choking, break teeth or cause an internal puncture. These concerns are simply untrue. I seldom give my dogs raw chicken bones…only because I buy their food. I do give them raw beef bones (mostly in the summer so that they can enjoy them outside).

One obvious response to the concern for the bacteria in the home is evident as who doesn’t clean their counters when they cook with raw meat or any other meat for that matter? It's always important to clean the space where food is prepared. In my decade of experience, I have never had an issue—not one—nor has anyone I know who feeds raw had any problems either.

Secondly, how do animals survive the wild and live long, healthy lives (exclusive of predator attacks) if they cannot eat what is available to them? As their caretakers, we can pick and choose what they eat, which ensures their best options within the category of raw. I even buy bone broth and add that as “the cherry on top.” Other great toppers include raw goat kefir, raw eggs, and raw sardines.

How many testimonies have you read of health transformations of pets (if searching the topic), which I feel is the most significant evidence of all to the power of a raw food diet? If not, that should be where this debate would begin and end as those who have implemented raw due to allergies, gut issues, skin issues, even cancer and have made the switch have overwhelmingly reported the benefits.

Whether your pet is struggling or you desire to lengthen their life span, I encourage you to consider this as your highest offense and weapon for their thriving and longevity.


Here is our (at the time) ten-year-old son wearing a gas mask to feed our dog!



Being a Conscious Pet Owner

Being a conscious pet owner is something I’ve been thinking about a lot. “Owning” a lifeform is a weird idea in the first place. These dogs are part of our family…they sleep in my kid’s beds and are always with us. When we travel, something feels off…the pack is not together. In the old days, the dogs would run down a rabbit and eat together. Then they bonded with humans and we’d hunt together. They’d help us and we’d give them their share of the “bounty.” It was a match made out of camaraderie and partnership- a true example of symbiosis.

Cats? They’d get the rodents for us- free food for them and disease-free barns for us. They’d bring us birds. Again- symbiosis at work. So what’s different today? If you live in an urban environment, there’s a lot that’s changed. The cat lounges in the living room and eats food out of a can. No mice being chased in the barn…Dogs? They get a walk or two a day and they watch us watching our phones. Boo. They eat synthetic kibble (no matter how much we pay for the good stuff) and get taken to special places for “exercise.” 

It’s better than not getting it but, come on. Animals (and humans for that matter) evolved in the wild and are meant to be running around. Free play, exploration, and a diversified nutrient-dense diet is where we came from. So how can we approximate that kind of lifestyle for our pets today?

That’s the challenge. 

Getting them out and active is key- no matter where you live. A couple of walks a day for dogs is the bare minimum. Climbing apparatus and free play for cats. These things are key. Animals need to move around. Their spirits are wild. We’ve seen what happens when we ignore that. They mirror us. Dogs get depressed. Cats get feisty. As they should…

Life is to be lived.

What about the food?

Short of feeding them live mice and rabbits, we need to approximate those diets for them. Not all kibble is created equal. Probiotics are now a thing for our pets. Why? Because they’re no longer eating the guts of an animal they just killed. I know it’s gross but that’s the reality. Cats and Dogs are carnivores. They’d inoculate a healthy microbiome by eating guts of a fresh kill. They never ate grains over the millennia. So why are those the main ingredients in pet food? Because it’s cheap.

There are places to save money and other places to invest in the health and happiness of our pets. Grains should not be in a pet’s diet. I spent several hours with Dr. Rob Franklin, a holistic veterinarian, discussing these items. He helped us put together a course called  “Healthy Pets” which is filled with wisdom about how to feed and care for our pets.

A key takeaway is that prevention is the name of the game. Keep them healthy and keep them moving. Get them the right supplements and avoid the crap diets. They will live longer, be happier, and thrive. In fact, it’ll likely cost you less in vet bills and hospitalization in the long run. 

They are part of our families and need to be treated accordingly. They deserve health and happiness. I was never handed a “how-to” manual with my puppies yet I was in charge of their wellbeing the minute I put them in my car.

With the help of Dr. Franklin, that “How To” manual now exists. Check it out.


Avoid Holiday Weight Gain: My Top 10 Strategies

From November through January, everyone wants to know how to avoid holiday weight gain. Personally, I never gain weight during that time. Most folks say to me, “That is because you don’t partake of these huge meals!” But that is not true. I always eat like a King and I will feast….

Now granted, I do not eat a lot of the “not so healthy foods” that most people eat. But I promise you, on Thanksgiving, I will definitely eat healthy pie and ice cream and I will indulge in many of the foods that most people would say, ”Oh my gosh, Dr. Pompa would never eat that!” But how do I get away with having a huge Thanksgiving, Christmas or New Years meal without gaining? I am going to share with you my Top 10 Strategies, so you can maintain your weight this season.

Avoid Holiday Weight Gain: My Top 10 Strategies:

Strategy #1: Intermittent Fasting

Intermittent fasting is a strategy to get your body to become a more efficient fat burner. The old adage of eating 6 small meals a day on the short term is ok, but if we continue to eat that way, we never give our body a chance to burn fat. Which is why I intermittent fast daily, which means I give myself 16-18 hours between dinner and lunch to BURN FAT.

Amazing things happens when we don’t eat for 16-18 hours. Growth hormones go up and anabolic hormones increase to encourage the body to burn fat for energy. In addition, the body goes into a “cleaning phase,” or autolytic phase, where our body starts eating up the bad cells that need to be cleared away.

Our glucose levels go down and our body compensates by raising ketones that heal the brain. Ketones also down-regulate inflammation (the cause of all disease) and turns on our SIRT1 longevity gene. And I have found in studies, when people intermittent fast, they live longer. I have also found references to the Hunza’s who live for 120 years; they look twice as young and haven’t been sick for one day. They practiced “diet variation,” which I will detail later in Strategy #8 below.

In regards to intermittent fasting before the Thanksgiving and Christmas meals, I wake up and have organic coffee or tea with cold-pressed, virgin coconut oil. Then I don’t eat anything until the big meal is ready. I save my calories and I enjoy every bite.

After the big holiday meal, it is important to WAIT AT LEAST 12 HOURS until you eat again, to give your body a rest. If you don’t eat after that big Thanksgiving meal, and wait it out, your body will start to normalize glucose levels and you will avoid elevation. You will burn the fat and get rid of the carbs that could be stored as glucose. If you eat too soon, your body won’t have a chance to burn the fat. That is how you avoid gaining weight.

If you have never done intermittent fasting before, can you still get benefit if you only do it before and after holiday meals? Sure, you can offset the weight gain with this simple step. If you do intermittent fasting as a regular practice, your body becomes more efficient at burning fat and clearing the debris. As we know, there is a reward for consistent effort.

Strategy #2: Burst Training (on an empty stomach)

I did an article and video on burst training, check it out here. In this particular video, my wife and I took synthetic skins (in the past real animal skins would have been used), adhere them to our skies and trek up the mountain. We did this in a fasted state. There is a difference between burst training in the morning on an empty stomach or doing it later in the day after you have eaten. This video demonstrates burst training on an empty stomach (best done in the morning, before eating). When you burst this way, you get a major growth hormone rise and it kicks you into a fat burning phase like crazy. In addition, when I do my morning mountain bike rides in the summer on an empty stomach, I am noticeably leaner the next day.

So after eating that holiday meal, wake up the next morning and work out on a fasted stomach and this will help shift you back into a fat burning mode.

Strategy #3: Eat Fat First

There is a science behind eating fat first. When one eats healthy fats first, you get full faster and you produce “cholecystokinin” that stimulates your vagal nerve (the vagus nerve is responsible for controlling digestion). Cholecystokinin tells us to EAT LESS. It also stimulates the digestion of fats and protein.

Remember, we can never caloric restrict by saying, “I am done eating. I am going to lose weight by not eating,” and walk away from a meal hungry. That will last for a week or so, and then you will go crazy with food. The point is that you HAVE TO EAT LESS. But it is eating less when you are NOT hungry that does the trick, because you’re satisfied from eating plenty of good fats.

If you find yourself craving in between meals, eat foods high in healthy fat such as raw organic cheese, organic nuts, olives and raw, organic coconut oil with a little sea salt and cinnamon to regular blood sugar.

At meals, cover your salad in cold pressed olive oil and eat the fatty parts of your meat (as long as it is from grass-fed animals). Don’t shy away from fat, because it will not only nourish your brain, it will keep you satiated so you don’t crave the wrong kinds of foods during the day.

My father really mastered eating less. He loved butter and he didn’t shy away from eating it. So don’t be afraid to have a tablespoon of butter or ghee before a meal. Again, these saturated fats will stimulate the release of cholecystokinin and you will eat less naturally.

Just a reminder: metabolic adaptation with intermittent fasting doesn’t happen overnight. It is a process called fat adaptation, or “keto adaptation,” and it does take the body time to adapt. Be patient with yourself, see more on troubleshooting keto-adaptation here.

Strategy #4: Take a Walk or Do Some Movement After the Holiday Meal

If you take your blood sugar before any meal, most people will register in the 90’s. But for those of us who follow my diet suggestions, our blood sugar registers between 60-70. After you eat, it will register around 120, if you are healthy. If you are pre-diabetic, you will see something higher than that, which can be dangerous. In any case, after you eat, glucose rises. But some folks go up so high and then drop very low after the holiday meal and they end up sleeping in front of the football game. Sound familiar?

But if you do some kind of movement after the big meal, a walk perhaps, or playing outside with the kids, your body will utilize the glucose so you don’t get a massive spike and then drop in blood sugar later. And as you move, you will use up that glucose so your body is not looking for places to store it as fat.

Strategy #5: Eat a Similar Breakfast and Lunch to Gage Calories

In the morning, you can have organic green tea or organic coffee with coconut oil and/or organic butter, and can still be considered intermittent fasting.

But some people like to have breakfast in the morning, such as a smoothie. And for lunch, they may have a salad with healthy fat. By having the same breakfast and lunch most days, you can gage your calories easier. That way, when you do have different dinners, you will have a better idea of extra calories consumed from the splurge.

Or if you are looking at your carbohydrate count during the day, this makes it much easier to track. I usually eat the same thing for that 2pm lunch meal so I know my carb total. Then I never worry about dinner, because my small daytime meal is regulated. So if you have a smoothie for breakfast and a smoothie for lunch, or eggs for breakfast and a smoothie for lunch, you won’t get yourself into trouble with food indiscretions.

For smoothie ideas, we have a FREE, DOWNLOADABLE SMOOTHIE eBOOK which includes 25 delicious and good-fat packed smoothie recipes great for all ages.

Strategy #6: Save Carbs for the Evening Meal

Eat protein and fat during the day and save carbohydrates for the dinner meal. I already talked about the fact that if you do intermittent fasting and then have a bigger carbohydrate meal, your glucose will start to drop, your ketones will rise and your body will burn fat for energy.

But if you eat a small amount of carbs at breakfast and lunch (even if it wasn’t that much) and then a big evening carb meal, you will not get lower glucose numbers and elevated ketones. Again, you will not burn fat but store fat, and that is not what we want to take place.

From a historical standpoint, it is evident that we are nocturnal eaters. Consider the Roman, Greek and most European cultures. Their eating was and is centered around a big dinner, and thus the miniscule continental breakfast the next morning. (if breakfast is eaten at all) And generally they eat a small lunch, or simply siesta, and eat a huge 2-hour dinner.

The science behind a big meal at night is this: it stimulates the parasympathetic nervous system, which drops our cortisol levels which relaxes us and puts us into a nice sleep mode. When we are not eating, the sympathetic nervous system is stimulated. That means we have more energy and we burn more fat.

Here is a caution: if you do intermittent fasting but don’t eat a big meal at night, your body will think it is starving and you will not be able to keep your weight stabilized. So make sure you are eating plenty of healthy food at your evening meal and enjoy every bite.

Strategy #7: Choose the Healthiest Ingredients

Buying healthy ingredients for your holiday meals is vitally important. Ideally, chose local and sustainable ingredients, grass-fed animal products, fermented dairy products and avoid GMOs (genetically modified foods). For more on the dangers of GMOs and gluten, read my article, “It's Not Just Gluten – The Glyphosate Threat.”

Yes, you may spend more. But let’s face it. Often times, it is not the food that makes you fat, but the chemicals. Avoid chemical ingredients as best you can and read labels. For more ideas on maintaining a healthy pantry, read my article, “Do You Have a Healthy Pantry?”

My family gets all the best ingredients. We never skimp when it comes to food. For instance, use a natural stevia sweetener for making desserts. In fact, my son just made an apple pie using stevia to sweeten and it was absolutely delicious.

So if you are searching for a healthy pie recipe, try our Classic Pumpkin Pie recipe that is Cellular Healing Diet approved and truly delectable.

Strategy #8: Rapid Weight Loss After the Holidays – Using the Ketogenic Diet and Diet Variation

When you eat a lot of carbs during the holidays, and then shift into the ketogenic diet it is possible to drop weight really fast. This diet will encourage a growth hormone rise, your body will utilize fat for energy, cravings will diminish and your appetite will go way down because you are eating a higher healthy fat diet. In fact, it is amazing how not hungry you are on a ketogenic diet.

How long do you stay on the ketogenic diet? It is very individual. But every 2-3 months, it is wise to practice what I call “diet variation”: meaning that you change up your diet so your metabolism is stimulated to lose even more weight.

As for me, I practice what I teach. In the summer, I go into ketosis: my carbohydrates are below 50 grams daily and I am a very efficient fat burner. During the summer months I feel absolutely amazing. When fall/winter comes, I purposely raise my carbohydrates between 100-150 daily, which is still considered a lower carb diet. But again, it is easy for me to hit those carbohydrate numbers because I don’t eat breakfast. I eat a small meal around 2pm and a huge meal at dinner. In fact, I am grazing on healthy foods from 5-7 pm.

Then once a week, I practice diet variation, where I eat a high carbohydrate meal, enjoying wheat (ancient wheat) pasta for example. The next morning I don’t eat, but I do test my glucose. And through the day, my glucose numbers get lower and lower as my ketones elevate. Even after my huge, extended evening meal, my body still shifts into a fat burning mode and I go into ketosis. After years of following these practices, my body shifts gears and easily adapts to these adjustments.

Remember the Hunza’s that live to be 120 years old. How is this possible? They practice diet variation. Here are their simple secrets:

During the summer, they eat lots of fresh vegetables and fruit. When winter comes, they consume apricots, sheep’s milk and cheese. Then there is a time when the Hunza’s practice fasting, a period known as “starving spring.” It is said they go a week with no food, have a little food, and then repeat this pattern throughout the spring months. That is indeed diet variation, and what I believe is their key to longevity.

Strategy #9: In January, Do a Block Fast

The best way to start a diet shift in January is a block fast, or a fast for at least 3-4 consecutive days consuming only water, bone broth, or whey water.

Thomas Seyfried is one of the modern leading researchers on cancer and he wrote a book called “Cancer as a Metabolic Disease”. His book revealed that elevated glucose is a problem in regards to cancer. He also states that even one 7-10 day water fast per year decreases your chances of getting cancer up to 99%. Why? Because during the autolytic phase brought about by fasting, the body eats those toxic cells that should have already died. It clears out your system from all the junk.

You can do bone broth fasting in place of a water fast because it still targets lower glucose levels. Seyfried looks for glucose levels between 55-65 with ketones rising between 2-7. He calls this the “target zone”. And as long as you are in that zone, you will get a positive affect. He also notes that during these fasts, you go into ketosis with “restriction” which he calls KD-R (keto diet restriction), meaning your body is utilizing ketosis with block fasting and you are simply eating less.

Side note: Why is it that some folks don’t lose weight during ketosis? I have several theories. According to the studies I have read, they do not have enough caloric restriction occurring. When I go into ketosis, I get a release in cholecystokinin and I automatically eat less. But that doesn’t happen with everybody. If they don’t get that release, chances are they are NOT eating less. And, according to Seyfried’s work and other studies, that is a problem. It is not unhealthy, but they don’t get the benefit of ketosis. And in mouse studies he reviewed, none of the mice lost weight unless they were fully into ketosis with caloric restriction.

Therefore, to give yourself a post-holiday reboot and help shift the body into fat burning mode, start with a 4 day fast using either whey water or grass-fed bone broth.

Strategy #10: Focus on People and the Reason for the Season

Of course, it is very important that we focus on the pleasant things during the holidays. Emphasize enjoying family and friends. This is also a time for prayer and perhaps some gentle yoga: anything you can do to “de-stress” your body and mind. Take time for yourself, and remember the reason why we celebrate these holidays. Gather together and give thanks, focus on the spiritual aspects of these holidays.

During the season, it is easy to allow yourself to get stressed out, but with stress comes cortisol increases. When that happens, it lends itself to weight gain. As cortisol levels rise, your body starts packing on weight and storing fat.

It is important to be proactive about reducing stress. I want to inspire you to spend 10-15 minutes every day in prayer, and I promise you will have a different and joyful holiday experience. That prayer time will remind you what the holiday season is all about. In fact, I try to start every day with prayer and thanksgiving to my Lord and Savior and when I do it makes a huge difference in my day.

We wish you an amazing holiday season full of laughter, love, gratitude and good health.


Thanksgiving Meal Ideas for a Healthy Body

Easy tips to upgrade your favorite Thanksgiving dishes.

I love Thanksgiving. It’s an opportunity to pause and express gratitude for all the blessings in life. A time to reconnect with family and friends. Oh yeah, and it’s a day to eat some really good food. Every time we eat, we can either increase or decrease our cellular health depending on the choices we make. Unfortunately, due to ubiquitous GMO grains, toxic vegetable oils, and factory farmed animal foods, making healthy food choices can be a challenge, especially during the holiday season.

This year, I encourage you to upgrade your traditional Thanksgiving meal. I can testify that it’s possible to savor many indulgent dishes on this day and still feel great afterwards; you simply need to be open to trying new things and making your health the priority. I’m blessed to have a supportive family that is on the same page when it comes to eating well and taking care of ourselves. We eat an organic, grain-free, GMO-free, and sugar-free meal, incorporating plenty of tasty traditional fats: a spread our cells and taste buds love. I’m getting hungry just thinking about it…

Cellular Healing Diet menu:

  • Sea salt brined and roasted non-GMO, pastured turkey.
  • Grain-free stuffing, made with cubes of my Cellular Healing Diet bread loaf.* For a real treat, make an extra loaf and slather warm slices with Bone Marrow Butter*. It’s my new favorite good fat to spread on just about anything.
  • Garlic mashed potatoes, made with Vitamin K2 rich grass-fed butter and cream. Ladle on homemade bone broth gravy for an added gut-healing flavor boost.
  • Stevia sweetened cranberry-orange sauce, loaded with anti-oxidants.*
  • Oven roasted winter squash and shaved brussel sprouts.
  • Arugula salad with raw goat cheese, walnuts, and mustard vinaigrette.
  • Classic pumpkin pie, topped with whipped heavy cream and cinnamon.* I suggest serving it with my favorite organic coffee for the perfect ending.

*See below for these great recipes

In addition to preparing a health-supporting Thanksgiving meal, here are some other strategies for staying energized and trim throughout the remainder of the holiday season:

  • Focus on people. Take the time to have quality conversations and catch up with friends and family you only see on occasion.
  • During meals, emphasize consuming high quality protein, lots of veggies, and healthy fats. Go for grass-fed meat and pastured poultry and eggs, leafy greens, and non-starchy veggies. Good cooking fats include coconut oil, grass-fed beef tallow, and grass-fed butter or ghee. High-quality fat keeps you satiated, heals your cell membranes, improves cognition, and regulates blood sugar. If you fill up on the good stuff you won’t have much room left for toxic food.
  • Offer to help with post-meal clean-up to get yourself away from the food table.
  • After a meal, go for a walk outside to get fresh air, aid digestion, and promote relaxation. Even better, get a group together to join in an outdoor recreation activity.
  • Stay hydrated. At parties, try carrying a small glass of mineral water with fresh lemon or lime slices to keep your hands occupied.
  • Organize fun games and crafts all ages can enjoy. Try new and classic board games, music playing and singing, or making holiday ornaments.
    If you’ve eaten toxic food or had too much alcohol, take 2-4 BIND activated charcoal capsules before bed to accelerate toxin elimination from your system.
  • Most importantly, remember that the holidays are about much more than food. Focus on what’s important and appreciate each moment.

Cheers to the start of a happy and healthy holiday season from my family to yours.

Now I want to hear from you: What are YOUR ideas for healthy upgrades to classic holiday dishes?

Cellular Healing Diet Bread Loaf

  • 1 ½ cups almond flour
  • ¾ cup arrowroot powder
  • ¼ cup flax seed meal
  • ½ teaspoon sea salt
  • ½ teaspoon baking soda
  • 4 medium pastured eggs
  • 1 teaspoon raw apple cider vinegar
  • 1/4 teaspoon stevia or 1.5 teaspoon xylitol or 1 tsp raw honey
  • 1 tablespoon baker’s yeast (does not activate much but adds flavor)
  • Coconut for greasing pan
  1. Blend eggs until frothy, then add vinegar and mix.
  2. Combine almond flour, yeast, stevia/xylitol/honey, arrowroot, flax meal, salt and baking soda.
  3. Mix dry and liquid ingredients.
  4. Grease medium-sized loaf pan with coconut oil.
  5. Pour batter into greased warm pan and allow dough to rise for 1 hour (it will not rise much).
  6. Bake at 350º for 30-35 minutes or until a centered toothpick can be removed cleanly.
  7. Cool and serve warm with grass-fed bone marrow butter. Makes great toast!

Grass-Fed Bone Marrow Butter

  • 6-8 grass-fed beef marrow bones
  • 1/2 cup grass-fed butter, cut into chunks and softened
  • 1 tsp. sea salt, or to taste
  • Freshly ground black pepper to taste (optional)
  1. Preheat oven to 425 degrees.
  2. Place bones on sheet lined with parchment paper, with the marrow side facing up.
  3. Roast bones for 15-20 minutes, until marrow is soft.
  4. Allow bones to cool and scoop marrow into a bowl.
  5. Add marrow, butter and salt to a food processor and blend until thoroughly whipped.
  6. Chill and enjoy!

Cranberry-Orange Sauce

  • 2 twelve ounce bags organic fresh cranberries
  • 2 cups water
  • 2-3 tbs stevia for taste
  • The juice and zest of one orange
  • Pinch of sea salt
  1. Grate the orange peel and set aside.
  2. Place cranberries and water in stain-less steel pan and cook on medium-high until berries burst.
  3. Reduce the heat to a simmer and stir in orange juice, zest, and stevia.
  4. Continue cooking 10-15 minutes, remove from heat, allow to cool, and store in fridge overnight.
  5. Garnish with more orange zest before serving.

Classic Pumpkin Pie

The Crust:

  • 1.5 cups almond flour
  • 3 tbs melted grass-fed butter
  • 1 tsp stevia


  • 1 eight-ounce package organic cream cheese, softened
  • 2 cups organic pumpkin puree
  • ¼ cup xylitol
  • ½ tsp stevia
  • 1/4 tsp sea salt
  • 1 pastured egg plus 2 yolks, slightly beaten
  • 1 cup organic half-and-half
  • 1/4 cup (1/2 stick) melted grass-fed butter
  • 1 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • ½ tsp of pumpkin pie spice
  • ¼ tsp ground ginger (optional)
  1. Preheat oven to 350 degrees.
  2. Mix melted butter with almond flour and pat down into a pie dish. Bake approx. 10 minutes at 350 degrees or until crust is slightly browned.
  3. In a large mixing bowl, beat the cream cheese with a hand mixer. Add pumpkin and beat until combined.
  4. Add xylitol, stevia, and salt. Beat until combined.
  5. Add eggs mixed with yolks, half-and-half, and melted butter. Beat until combined.
  6. Finally, add the vanilla, cinnamon and pie spice and beat until incorporated.
  7. Pour the filling into the warm prepared pie crust and bake for 50 minutes or until the center is set.
  8. Place the pie on a wire rack and cool to room temperature.
  9. Slice and top each piece with grass-fed whipped cream, crushed walnuts, and dust with cinnamon. Enjoy!

For everything created by God is good, and nothing is to be rejected if it is received with thanksgiving. 1 Timothy 4:4

2021 Holiday Gift Guide (and Discounts!) | Dr Pompa

Holiday Gift Guide! This holiday season, we’re equipping you with the best gifts (and discount codes!) for every type of coworker, friend, or family member that you may need a present for. In the spirit of giving, we’ve curated this list so that no matter what kind of person you want to surprise, you can give them something they will truly love while supporting their health. We've included some special discounts for some of these amazing products.

Beyond Fasting Book!

There are hundreds (maybe thousands) of diets out there that promise quick, effective results. But there’s only one protocol I’ve found that can truly reverse fatigue, brain fog, low libido, stubborn fat, mood issues, and more…And this program doesn’t ask that you print out pages of shopping lists or memorize a list of “forbidden” foods. 

Instead, it’s designed to train your body to create new stem cells and heal from the inside out… no complex meal plans required. Dr. Pompa’s bestselling book Beyond Fasting holds all the secrets of fasting and more, with a 7-week proven protocol that sets you up for fat burning, blood sugar control, and endless energy. 

And if you’ve tried fasting before with no luck? Set yourself up for success with the only fasting program that equips you with the tools to create new stem cells from day one. It’s time to banish fatigue, constant food cravings, and stubborn fat. 

I couldn’t help but add this to the list! My newest release, Beyond Fasting, will truly transform the lives of your friends and family. This book instructs how to age in reverse, balance hormone disruption, and overcome weight loss resistance and autoimmunity. I can’t think of a more valuable gift.

Qualia Mind – Elevate Mental Clarity

Qualia Mind, crafted by top scientists, features 28 synergistic ingredients to enhance focus, memory, and mental clarity. This nootropic supports immediate neurochemical effects and fosters long-term cognitive health by aiding neuron synaptic formation, acetylcholine signaling, and brain mitochondrial function. 

Use code HEALTHCENTER for an exclusive 15% OFFClick Here


WaveBlock – Shield Against EMF Concerns

WaveBlock: Your shield against potential health concerns for you and your loved ones. Our focus is on simple application, ensuring safety and convenience throughout. WaveBlock's patented technology leads the way in EMF protection, earning a devoted following for its effectiveness and reliability.

Simple application, maximum safety, and a free mystery gift await when you use code HEALTHCENTERS for 10% OFFClick Here


Restore Hope Oils – Mind & Body Support

Formulated by Certified Aromatherapist Gavin Poulton, these blends combine at least two pure essential oils, carefully sourced to support primary mind and body systems. By merging oils into blends, Gavin maximizes the collective impact, providing a more profound benefit for specific areas of the body.

Experience the power of pure essential oils carefully blended by Certified Aromatherapist Gavin Poulton. Use code PompaDec for an exclusive 20% OFF from December 1st – December 20th. Visit www.restorehopeoils.com.


Serotonin Soak – Relaxation & Mood Elevation

SEROTONIN SOAK: Crafted with Magnesium Zechstein Flakes, this potent bath soak is designed to relax your mind, elevate your mood, and recalibrate your system.

It combines ancient practices with the purest, science-backed ingredients. Featuring Magnesium Zechstein Flakes, French Green Clay, Apple Cider Vinegar, and Essential Oils, it's meticulously formulated for your well-being.

Unwind with Serotonin Soak, a potent bath soak designed to relax the mind, elevate mood, and recalibrate the system. Dive into relaxation with science-backed ingredients. Click Here


Chill Chews – Inner Balance & Serenity


CHILL CHEWS: Magnesium gummies for inner balance, body relaxation, and mind serenity. Experience tranquility with each CHILL CHEW, featuring magnesium citrate, adaptogenic mushrooms, and ashwagandha to ease stress and anxiety.

Find inner balance and calmness with delicious magnesium gummies. Experience tranquility with each bite. Click HERE to purchase.


Intelligence of Nature Travel Bundle – Wellness on the Go

Embrace adventure while maintaining your wellness routine with our ION Gut + Skin Adventurer Bundle. ION Gut Support fortifies the gut lining, improving digestion and boosting immune function. Meanwhile, ION* Skin Support safeguards the skin barrier, promoting a balanced complexion for a radiant glow. Happy trails to a thriving you!

Enjoy 15% OFF ALL one-time purchase products and product bundles site-wide! Click Here


Primal Life Organics Natural Teeth Whitener – Radiant Smiles

Natural Teeth Whitener

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Achieve a radiant smile with natural elements and advanced technology. Click HERE to purchase.

This holiday, gift health, vitality, and joy! Hurry, these exclusive offers won't last long. Make this season special with gifts that nourish the mind, body, and soul.

Grain-Free Bread Loaf

  • 1 ½ cups almond flour
  • ¾ cup arrowroot powder
  • ¼ cup flaxseed meal
  • ½ tsp. sea salt
  • ½ tsp. baking soda
  • 4 medium pastured eggs
  • 1 tsp. raw apple cider vinegar
  • 1/4 tsp. stevia or 1.5 tsp. xylitol or 1 tsp. raw honey
  • 1 Tbsp. baker’s yeast (does not activate much but adds flavor)
  • Coconut oil for greasing pan
  1. Blend eggs until frothy, then add vinegar and mix.
  2. Combine almond flour, yeast, stevia/xylitol/honey, arrowroot, flax meal, salt and baking soda.
  3. Mix dry and liquid ingredients.
  4. Grease medium-sized loaf pan with coconut oil.
  5. Pour batter into greased warm pan and allow dough to rise for 1 hour (it will not rise much).
  6. Bake at 350º for 30-35 minutes or until a centered toothpick can be removed cleanly.
  7. Cool and serve warm with grass-fed bone marrow butter. Makes great toast!