What is Sole?

Sole, pronounced So-lay, is a super concentrated salt-based solution made with water and Himalayan Salt. You may be thinking, why the heck would I want to drink salt water!? Good question, let me give ya the scoop!


    1. Sole is made with the not only beautiful but mineral-rich pink himalayan salt. It’s said to have at least 84 different trace minerals in it!
      NOTE: Due to our soils being more and more deficient of these guys it’s not a bad idea to supplement. We only need small amounts of trace minerals but, the body uses them for various different functions.
    2. It contains the main electrolytes we need in general but especially when adapting and maintaining a ketogenic diet. These include potassium, magnesium, and calcium, not to mention sodium.
    3. Now that we’ve mentioned sodium, let’s talk about it! Sodium seems to have a rap sheet longer than a life criminal! In talking about stripped vs. unstripped, we have to understand there is quite the difference. Salt is commonly referenced badly in regards to REFINED (stripped of naturally occurring minerals). The common example here is table salt, which generally contains additives, like anti-caking agents. Now for UNREFINED (not stripped of natural minerals), which is clearly just the opposite and should not have any additives, because the “additive” (not really, it doesn’t need anything added it was perfectly made naturally) are minerals that we need to have in the first place. So now that we’ve cleared that up, himalayan salt is of the unrefined variety and therefore provides many benefits to your health and body. At home, for me, table salt is generally reserved for scrubbing my cast iron skillets!
    4. Naturally due to it’s high mineral content, it’s good for hair, skin, and nail health and growth.

In my opinion, minerals are an essential element in building a solid foundation of health and sole is an inexpensive way to get started! Sole is generally consumed as a small amount first thing in the morning on an empty stomach. For example, start with 1/4 tsp in 8 oz of water but you can go up to 1 tsp if you choose, start less and build up. I like a little squeeze of lemon in mine!


Now, let’s discuss how to make this powerhouse! It’s super easy and quite affordable to get started!

How to Make Sole:

What you need:

Glass Jar (1-quart mason jar is a good option)

Non-Metal Spoon + Lid

1/2 cup of himalayan rock salt


1. Add 1/2 cup of himalayan salt in a glass jar.

2. Fill the rest of the jar with filtered water.

3. Shake it up!

4. Let sit for 24 hours, if there is salt left in the bottom of the jar undissolved, your solé is ready, if not add another 1/4 cup and let it sit another 24 hours.

You do not need to shake it daily, just use a non-metal spoon to scoop out the amount you need, I personally use a glass bottle with a dropper for everyday use. Also don’t worry about this mixture “going bad”. Salt is naturally anti-fungal and anti-bacterial, just store in a cool location

Stay tuned for an upcoming post on how I use sole most often these days when I share how to make my signature Kolectrolyte drink.

Let me know if you already use sole or plan to give this a try!


Written by: Bridgette Williams
Photography: Bridgette Nicole Photography
Reference our health disclaimer and terms + conditions. The content contained in this post is not intended to diagnose or treat any medical condition and you should consult your health care professional for your own personal health needs and before trying, adding anything new, or subtracting anything from what you are currently doing in regards to your lifestyle, nutrition, or fitness.



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Bridgette Williams

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hello there,

I’m Bridgette, the creator of FatUp. Keto has been a friend of mine since 2016, helping me to lose over 50 pounds (30 in the first 3 months)! I’m a 30 something, new mom, wife that loves photographing food and creating recipes here on getyafatup.com. My goal is to make keto easy an approachable for women everywhere.