The Complete Guide to Clean Ketovore: The Nurse Wellness Warrior’s Approach to Fat Loss, Hormone Balance, and Lifelong Health

Discover the Clean Ketovore lifestyle with the Nurse Wellness Warrior — for fat loss, hormone balance, gut health, and lifelong vitality.

From the ER to the Kitchen Table — My Journey to Clean Ketovore

For over a decade, I worked as an ER nurse, watching people’s health decline from conditions that could have been prevented. We treated heart attacks, uncontrolled diabetes, strokes, and autoimmune flares every single day. But rarely did anyone talk about the root causes — blood sugar dysregulation, chronic inflammation, poor nutrition, and toxic overload.

When my own health took a hit — gut issues, hormone swings, stubborn inflammation — I realized I couldn’t “out-medical” my way to wellness. I began experimenting with nutrition, eventually landing on a clean, low-toxin ketogenic approach. Over time, I shifted even further toward ketovore — a mostly animal-based way of eating that emphasizes bioavailable nutrition, gut healing, and metabolic health.

Now, as the Nurse Wellness Warrior at Eagle Freedom Health, I help clients use Clean Ketovore to restore balance, support hormones, and build lifelong vitality — not just a quick fix.

What Is Clean Ketovore?

Clean Ketovore combines the metabolic and fat-burning benefits of a ketogenic diet with the nutrient density and gut-friendliness of a carnivore approach — while still allowing low-toxin, gut-friendly vegetables and berries for those who tolerate them.

The “clean” part means we avoid:

• Seed oils and inflammatory fats
• Conventionally raised meats and dairy when possible
• Processed “keto” snacks full of additives and hidden carbs

Instead, we focus on high-quality animal proteins, healthy natural fats, and strategically chosen low-toxin plants.

Why It Works — Backed by Science

1. Blood Sugar Regulation & Insulin Control

Clean Ketovore dramatically reduces blood sugar spikes and stabilizes insulin — the master hormone that impacts energy, fat storage, and inflammation.

• Studies show ketogenic diets can improve insulin sensitivity, even in type 2 diabetics (Hallberg et al., 2018).
• Stable insulin supports healthy hormone balance, which is especially important for conditions like PCOS, metabolic syndrome, and thyroid dysfunction.

2. Hormone Balance & Fertility Support

By improving blood sugar control, reducing inflammation, and providing nutrient-dense foods, Clean Ketovore supports adrenal health, thyroid function, and reproductive hormones.

• Research shows low-carb approaches can improve ovulation and menstrual regularity in women with PCOS (Mavropoulos et al., 2005).

3. Fat Loss, Maintenance & Muscle Preservation

Unlike crash diets, Clean Ketovore preserves lean muscle while promoting fat loss — essential for long-term metabolism and strength.

• A 2018 study found that resistance-trained men maintained muscle mass and strength while losing significant fat on a ketogenic diet (Wilson et al., 2018).
• Stable blood sugar and higher protein intake help curb cravings, making it easier to maintain results without constant dieting.

Strength training synergy: When paired with lifting or bodyweight training, Clean Ketovore provides the amino acids and healthy fats your body needs to recover faster, maintain strength, and protect muscle mass — even during fat loss phases.

4. Brain Health & Cognitive Protection

Ketones are a clean-burning brain fuel that can improve focus, memory, and mental clarity.

• Research shows ketogenic diets may benefit Alzheimer’s and dementia patients by improving mitochondrial function and reducing neuroinflammation (Krikorian et al., 2012).

5. Reduced Inflammation & Autoimmune Support

Chronic inflammation is at the root of most modern diseases. Clean Ketovore removes inflammatory seed oils, processed carbs, and common gut irritants.

• This can support autoimmune conditions like Hashimoto’s, rheumatoid arthritis, and IBD.

6. Cardiovascular & Metabolic Health

Despite the outdated fear of fats, research shows ketogenic diets can improve triglycerides, HDL cholesterol, and other markers of heart health (Volek et al., 2009).

Why Dirty Keto Fails (and How Clean Ketovore Fixes It)

Many people try “keto” and fail — not because keto doesn’t work, but because dirty keto is a trap.

Common Dirty Keto pitfalls:

• Processed meats & seed oils → inflammation and slow progress
• Hidden carbs & additives in “keto” snacks → blood sugar spikes
• Ignoring electrolytes → fatigue, headaches, “keto flu”
• Poor hydration → sluggish metabolism & muscle cramps
• Alcohol → halts fat burning for days
• Low micronutrient intake → hormone and thyroid disruption

Clean Ketovore solution:

• Prioritize grass-fed & pasture-raised meats
• Avoid processed “keto” junk
• Stay hydrated & maintain electrolyte balance (LMNT, Redmond Re-Lyte)
• Focus on whole-food nutrition

The Low-Toxin Veggie Philosophy

While I thrive best on a ketovore (mostly animal-based) approach, some clients do well keeping certain low-toxin, gut-friendly veggies and berries in their plan.

Best tolerated options:

• Cucumber
• Zucchini
• Lettuce & leafy greens (if tolerated)
• Asparagus
• Mushrooms
• Berries (blueberries, raspberries, strawberries)

Avoid high-oxalate, lectin-heavy, or sulfur-rich veggies if you have gut issues — such as broccoli, cauliflower, garlic, or onions. While healthy for some, they can cause bloating or irritation in sensitive individuals.

Sourcing Matters — Food Quality Counts

Food quality is non-negotiable in Clean Ketovore. We strive for:

• Grass-fed, grass-finished beef (local sources like Brunch Ranch Beef)
• Pasture-raised eggs and poultry
• Wild-caught seafood
• Organic low-carb veggies & berries when possible
• Avoiding conventionally raised dairy, opting for grass-fed butter and cream if tolerated

Some of my trusted sources & affiliates:

• ButcherBox — grass-fed meat delivery
• Equip — clean protein powder
• Egglife Wraps — low-carb, grain-free wraps for quick meals
• Eggwhite Noodles
• Fullscript — professional-grade supplements

Not a Quick Fix — A Lifestyle

Clean Ketovore isn’t a fad or a 30-day challenge — it’s a sustainable way of eating designed to:

• Support long-term health & prevention
• Optimize energy, hormones, and mental clarity
• Reduce reliance on medication where possible
• Create a body environment where healing can happen naturally

Your Next Step

Want my full Clean Ketovore Shopping List & Sourcing Guide?

➡ Grab it here through my Stan store (coming soon to Practice Better for clients).

It’s packed with my approved food list, trusted brands, and a Kitchen Reset Checklist so you can get started immediately.

Do you want to know more about my services? Find our here

About Nicole

Nicole Kelley, RN, NC, BCHHP — known as the Nurse Wellness Warrior — is an ER nurse turned holistic wellness and functional health practitioner. She specializes in clean ketovore nutrition, hormone balance, gut health, and toxin-free living. At Eagle Freedom Health, she helps clients heal from the inside out, integrating mind-body-spirit wellness and sustainable lifestyle shifts.