Before and After Keto: Losing Weight, Gaining Muscle, & Correcting Health

If you are able to at least take progress, pictures is why I think taking pictures is way better than using the scale. You know you might be at the same weight or only a couple pounds less, but those progress pictures are gonna tell you a complete different story and I think that using the mirror is the best tool that you’re gonna gonna use. And I know if I put in the work to diet properly and went to the gym whether it’s three times a week or six times a week.

I know if I put in the effort and was consciously choosing my foods, and I can be happy with that. If i sat there Nate doughnuts all week and sat on my couch and watch Netflix – and I know I didn’t – do anything and then I can’t, be disappointed that nothing happens with my progress.

That’s, something that crystal is big into so before we dive into specific areas of types of a ketogenic diet and two different types of fitness routines that one could structure on a ketogenic diet. I think it probably makes sense to start with how you came into the ketogenic diet.

Obviously, within the last three four years I think would really exploded but curious to hear where you began, and always you’re joining into the keto diet. Probably about four years ago is when I started getting into it, but it was there’s, a lot of events that led up to this now.

I am currently 31 years old now, but at 25 years old you know I used to be the cubes. Are that the high school athlete I was always fit? I could eat. You know 30 packs of skittles it didn’t matter. My body was just able to metabolize it and I was perfectly fine, but going into my early 20s, I started being a full time.

Student was working two to three jobs. I had a lot of stressful relationships. Food quality completely went down, so I instantly gained weight and then my mother also noticed his changes in my behavior I was very sensitive.

I was very frustrated all the time I would be getting up and then going right back to bed. I was extremely tired. I was extremely fatigued, and that was one of her biggest concerns, so she noticed just large differences in my complete personality and even though you know I wasn’t extremely overweight.

The weight started piling on so my body, wasn’t responding. The way that I used to so I ended up going to a doctor who did some blood work with me, and he told me that my blood work looked completely awful.

My hormones were everywhere. I looked like a you know: 56 year old woman going through menopause. It was to the point where was affecting my reproductive organs, and I at that point they even said I was on fertile.

I couldn’t have kids at 25 years old, that’s. How bad my oestrogen was so so estrogen is very low and in terms of other blood work, we are fasting glucose insulin and just if we convert out here like in terms of being all over the place.

What were some of the highlights – or I guess, low lights here that were so out of whack? I think I just was more sore so torn about all the information he was giving me. I know he gave you the numbers I didn’t.

Even look at him, I just I just love crying, so I don’t exactly know what those numbers were off the top of my head right now being that that was six years ago, but I just know that he said my iron was dangerously High, I needed to start giving blood you to start reproducing new, a new new blood and to also just completely change my diet and that’s where the diet started changing.

But when it came to the numbers, I just know that he said I needed to start making a change for my food with my food. Otherwise I was gonna be in a lot of trouble, got it so someone like, like, I think, a lot of Americans.

A lot of us just in normal society today we kind of just passively eat what’s in front of us, and so I’m, like that was kind of your case where, when your adolescent, just like growing high school student, you Can just kind of process anything and then you hit a wall, and this is kind of like a early quarter.

Life crisis block right like this is early twenties. He not like a 50 year old woman, his early twenties sort of wall, so going from there curious to hear the journey from okay being like wow. My my my health is in jeopardy to gravitating towards the keto diet, so his first concern was was to start balancing out my hormones, so he started suggesting the leafy greens to cut out the grains he wasn’t suggesting the keto diet, but he Was at least getting me in that direction and when he told me they’re, like no rice, I was like you’re crazy.

I’m an Islander. I think this is my culture. I will implement some of the things you know being 25. I’m, like I can do this. My body will bounce back. Just again, you know playing the youth card, so I started somewhat transitioning into more of the greens.

Less of the basic bodybuilding chicken and rice and taking some of Hick’s suggestions and I did start to notice some differences with how I feel I mean it was to the point where, when I saw him memory loss was a really big thing For me, like I would go to, I remember wanting to text my my personal trainer and I couldn’t even remember his name and I’ve been working with him for over a year like this is awful.

Something’s really wrong so again that he said that was something with my iron count being so high, so just trying to again reset my hormones and get me back on the right track through diet. My goal was to not go back or not.

Go on to medicine, I did not want to go on medicine. I feel like. If you go on medicine and pretty much you’re, always on medicine, at least that’s. What I hear from for most people, so I really wanted to tack it through diet.

That was our first strategy so implementing, instead of doing you, know the refined sugars, he would let me do sweet potatoes or yams. For example, we cut out the rice. We would do more of the proteins and the vegetables, and I did that for a while until I felt better and then I started slowly going back to my old ways, not as bad.

I still had those healthy improvements, but occasionally doing the rice and going back to alright. I want to get really fit. I have lost at that point. I think I’ve lost about 15 of the 30 total pounds that I & # 39.

Ve lost up to today, and I kind of wanted to start getting back into weightlifting, getting back into being an athlete, as I was in high school and getting back to the gym. So I started incorporating more of the the bodybuilding diet again going back to the lean meats, the somewhat keeping the vegetables.

Everything was very low-fat. Higher carb and I felt good, but I didn’t feel great. I was able to yes lift a lot of weights in the gym. I was able to grow some muscle, but physically again I was just always fatigued and it’s.

So there was some improvements and that’s. What I was looking for, but again when you don & # 39, t understand how great you can feel you’re kinda. Just like okay. I saw a couple good things here. We’re on the right track and we’ll keep moving with it, so I did that for about a year and I ended up going to a dietician, because I wanted to do like my own little cut.

I wanted to understand the bodybuilding world. I know at that point that I had no idea how food really played into the body and how it did affect your hormones and your performance levels so going to a nutrition or nutritionist.

I thought that you’d, be able to at least teach me. I was kind of looking at it as like a learning process, and he told me that he really want me to do a show cuz. I already physically built the muscle which, which was great – it was just dialing in the diet, so he didn’t.

Putting me on the keto diet. I’ve, never heard of it. I think this is the best way going into it, because when people put a label on it, then they start thinking like the goods, the bads positive. I’m, like alright.

He was putting me on the keto diet. I’m gonna, be his little warrior and listen to him and do whatever he says. So I didn’t, have any bias towards it and which i think is the best way to go. Yeah I’m.

Actually, just curious, you know Europe what sport you do in high school and how did you gravitate towards bodybuilding? Obviously it’s, a pretty to syncretic sport right, even though I’m, only five foot four and a half on a really good day.

I was always really small only about 117 pounds in in in high school, but I had a lot of power behind me. Just as a kid. I had a lot of emotional issues growing up, I’m adopted and sports end up becoming a place where I can recycle a lot of that energy, so it was in the weight room even in high school.

My coach team, my coach, had me working out with the boys because I was able to lift much more than the girls I was able to just zone in and like use that anger and just put it towards something positive.

So physically I was able to put in the work I’ve, never had a problem with that and when I came to bodybuilding, you know when you’re, like 21, 22, 23 years old, a little older. You know I’m, not running track and field anymore.

So what can I put that energy into and the gym was one of the you know that’s, something I can go to every day and some friends go to that, and I also had a sister that was in bodybuilding at the time she Was doing bikini, so I got to kind of see her make the own changes with her body and I really admired the work she put in.

So I was like you know what I’m gonna I’m gonna try. Weightlifting and it’s, just something that made me feel good again, recycle that energy exhausted me. It allowed me to get better sleep at night, because I got rid of all that energy so that’s kind of how I ended up going into weightlifting, got it and then so, as you’re, comparing fear or preparing for your First, competition: the nutrition was like hey, try this diet, that was kind of without all the baggage around any specific label, and – and you know it’s – curious here – about that first response: right, cuz, I think going from essentially the opposite of the food Pyramid must have been counterintuitive, to say the least.

It was a very awful experience. There was no preparation on his side about. This is what you may experience, or this is how we’re gonna battle it. It was just here’s, your diet plan. We’re, switching it up and we’ll track it.

In a week. I have never felt more sick. In my life I thought I was going to die my manager that I worked with asked me if I want to go to the hospital, because I was in bed for two days, so I just I just thought I was sick.

I had no idea what the keto flu was or how to even combat that. So I was doing nothing. I wasn’t adding the additional salt I wasn’t drinking bone broth or electrolytes. I was just trying to go through this process, thinking that I was just ill, so that’s.

One of the big reasons why I’m, so passionate about teaching keto now is because I think people just need to be more informed. From my own personal experience, I’m. Just thinking I was dying. It was awful that’s very with sort of, I think, a lot of people’s, personal experiences.

I think that it’s, a pretty drastic shift and diet, and I think the keto flu or, like you, adaptation, yeah people get scared off really quickly. If you don & # 39, t understand that’s pretty normal. So what did you mean it’s not like you had a lot of lean meats, kind of a typical low-fat bodybuilder diets and and then what was that first week like, I believe he gave me whole eggs spinach some avocado and steak in, like Another salad, maybe some vegetables – it was very, it was very here it.

He had me on a very low-calorie diet, but currently right now, I’m eating anywhere between 1,800 to 2,000, and I maintain a very lean physique. He had me at that point. I think already between 14 16 hundred calories, so already being in a like a huge calorie deficit and going into that transition.

My body was just fought it every second of the day, so I ended up reaching out to him. Do it for my jacket and just saying this was awful. I don’t know what happened and he was just like. Oh it’s, just it’s, just a part of the process and it’s.

Like you know now that now that I have been through this over and over it’s like I really wish, someone would have taken the time to just explain things and educate me a little bit more so that I wouldn’t.

Had to experience that as dramatically as I did yeah our listeners either have experienced some circulation through kikyo diet or long senate fasting, but i think probably a lot of the listeners are just like starting to understand it.

Maybe you want to do this, so walk us through that first week, so it’s, not like you’re shifting prime Miller to a fad driven metabolism and your body mist that available glucose and it sounds like you took low energy Throughout that week of transition, so I think you mentioned a couple tips which is electrolytes, make sure you’re hydrating.

Can you walk us through that, like transition phase, where you were dying or like that you were tying to now, it’s to feeling much better much better. Can you walk us through that that transition phase? How long does it take? What things did you start incorporating to help you get through that keto adaptation? So once I realized that the keto diets, specifically just completely changes everything on a cellular level, and I started asking my dietician more about it, I decided to start researching on my own, like okay.

If I’m going to do something, especially when it comes to my body, I should know why I’m doing it. So I started doing a little bit more research about what the keto diet was and I came across the keto flu symptoms.

So the first thing I did was go over my grocery store and start buying propel waters. I started buying bone broth and I was just taking those everywhere with me and anything that I could do making sure that my fats were coming from.

Some of the best sources know about trouble oils which making sure it was butter, which is what he gave me on. My plan release grass-fed butter and just some light exercise. You know. Normally I’m, going into the gym and hitting as hard as possible, but during that transition that was working against me, I just needed to be able to drain the fuel in my car without really just burning everything out so taking taking it to Light to moderate exercises, if you feel good on those days, then go ahead with it, but just really staying ahead of the game, adding that sea salt, real sea salt was really particularly big.

For me, my doctor recommended a gray sea salt, so just making sure like at the salt, the leafy greens I’d, like to add a lot of avocado and again those electrolytes staying hydrated is really important and as soon as I started, incorporating those Within a handful of days, not even I felt much better, I’m, just like remembering when I started it’s, similar timeframe almost about four years ago now: experiment the ketogenic diet.

I think one of the challenges that it’s hard to get enough calories. If you’re, not counting calories right, sound like you were categorically restricted, as well as dietary restricted, which is like very hard to do all together at once.

But I think most people aren’t used to eating that much fat for like you, have to really be adding butter, which is very counterintuitive or adding or getting like a number of avocados. So I think when people make a mistake, I think I’m curious, your thoughts.

I think some of the top mistakes are it’s like don’t eat enough, because you’re, just like not used to eating that much avocados or that much steak all at once. I think the electrolytes is a big thing, because I think one of the interesting parts of the physiology, as you reduce insulin, your body, starts screaming at more much more sodium potassium.

So the idea is that you want to be supplementing and make sure you ingest enough. Potassium and sodium, to make sure your electrolytes are in balance, you’re, actually hydrating, so those two seem like pretty good top tips.

Anything else that you’ve, seen across your clients, and/or your personal experience that seem to be top top issues when they start transitioning. So when it comes to any anyone that wants to transition, I think that if you’re gonna do something one.

Do it right, but also allowing your body to adjust can only benefit you. You know jumping right into the deep end of the pole without knowing how to swim might not always be the smartest way to do it.

So, even with my clients, I usually give them a week. Period of you know start slowly cutting out the foods that you are more refined, those carbohydrates, your sodas and let’s start transitioning to more of an Akito approved food list.

So we give you that little week timeframe to one to start mentally preparing. Physically preparing before we go straight into the keto diet and when it comes to fats, I think a lot of people do find it difficult like.

Where do I get fats and I think the easiest way is again: yes, like the butters, the coconut oils, avocado oils. I always tell them to add a little bit or cook with it who doesn & # 39. T love like a ribeye cooked in butter.

It’s, a competiting of her as well as nuts. I think knots are just a great source, so if there’s like little little ways to add those fats in but again, I think that if you’re gonna transition and make any big change like that, do it with time And I think that your body will thank you for it.

I remember explicitly when I was googling ketosis for the first time this, like you, know four or five years ago. At this point the first result was kilo acidosis, which is basically a diseased state.

When your your, your blood asset gets so high because you’re type 1 diabetic and you’re purchasing, so many ketones that your blood gets acidic. So I’m Shane cures. I hear about your experience like there just wasn’t that much literature out there for 5 years ago, like this, was definitely much more of a Wild West experimental phase mm-hmm.

I did not come across. That would thank God, because I’m person that would probably have read it’d, be like this is me I did just. I just came across some basic information about what you experienced in the keto flu, and thankfully it was.

I will say even today like it, which is very clean basic information that steered me in the right direction, because there’s, so much information out there today that I think it’s very intimidating. You know everyone is on the keto diet or a part of the keto diet now or is trending with the diet and it’s.

I think that we’re, making it way more over complicated and even with my clients, they’re like when they’re going through some of the keto symptoms. They even ask me: is this ketoacidosis and like that? Does not really it’s, a part of what we’re going through, but I can explain that a little further as you did and I’m thankful.

Maybe there wasn’t too much information at that boy. No, no. I think you’re, hitting on one of the things that people I think underestimate, which that you need a really experiment with yourself right, like your biochemistry gonna be a little bit different from mine, you’re different from all our Listeners out there, it just you know our DNA, your epigenetics, your environment, your what your goals are.

Ours, all just kind of different right like we have different baselines with different goals, and you might want to be tweaking your different inputs. Like your food, like your exercise protocol, like your sleep to maximize the goal that you’re trying to look for so I think it is important, as you say, to make sure you give yourself a little bit of wiggle room and experimentation time.

I think Mike some people might just treat like too much of a science where, yes, the science is getting there, but the science is not N equals one specific to you and I think that’s, where I think, coaches that are well educated, that Understand that science, as is, can really help assist someone going through that transition.

The one thing about society today, we are so hooked on numbers now, unless it’s coming like the numbers are coming from a doctor who understands your diet and your goals, and things like that. That’s a little different, but you know there’s, people that, like have to weigh themselves every day – and you know they want to know exactly what every single meal should be down to the gram and I’m.

Like this is, this is not what food is. This is not how you feel yourself, and I understand you know some, what the caloric intake you know some calories and cuts calories out, but it’s. All about worrying about the quality versus the quantity and it’s kind of like resetting our minds, because we’ve been all about this.

You know if I eat a hundred calories less or even a little less than that like that. That’s, not how it is if you want to be able to perform based on your environment. If you’re sick, if you’re stressed, you know your body is going to need way more nutrients.

If you’re working out hard in the gym, like you need to be able to give yourself the nutrients that it needs to carry out those tasks, and you know starving yourself is not the way to do it. So even coming from you know wanting to do my first show and being in a caloric deficit and making those changes like that.

That’s, not what my body needed. I think I took a lot of great learning tips from it and I actually stopped working towards a show and just said on the keto diet. I feel so good. Why would I continue putting myself into a deficit and and which can be harmful, especially for a female to be that low and fat and and whatnot? I already had hormone imbalances I go.

Why would I want to continue that to myself? If I feel this good and this healthy, this is the ultimate goal, so that’s where keto for me took off, and I just went running out the door with. Where can I learn more information about this diet because I it completely changed my life yeah yeah? Let’s.

Talk about that. I mean you had the bodybuilding competition as an initial catalyst, but it definitely it definitely took off where your Instagram handle is literally. Has the keyword keto in it. So yeah like what were some of those big life, like, I guess, literally life-changing realizations as you got ketta adapted and then to what are some of the you know.

I I guess I popular misconceptions. I think one of the common questions is, as you’re referencing, like a hormonal hormonal differences between men and women, and if you are potentially to lean on on body fat, does that affect your hormonal state? Can you hit on those two? Those two topics well for women.

You know we are meant to have some body fat yeah. We have our estrogen, it’s, going to encourage fat storage rather than fat loss. You know for men, I’ve done. I’ve done work with clients as couples and it’s.

Amazing. How quick the mail drops? The weight and the females are slowly stalling, and you know maybe a couple pounds here or there might feel the same so for men and women it could complete be completely different with how they respond.

I also think that you know as a female. It was much harder for me to being estrogen dominant there’s, a lot more issues that I really needed to manage. So I think that when I started seeing that one my focus came back, my memory came back.

I wasn’t. Having like these memory lapses, where I couldn’t, remember names and things that I needed to do. I wasn’t as forgetful, but the energy levels from you were the biggest thing. The fact that I’d have to nap every single day, and I didn’t feel exhausted was huge because, as soon as those energy levels went up, I was able to accomplish way more at work.

I was able to accomplish more in the gym and I was able to actually focus on things outside in my life that needed to get done so my overall quality of life completely improved and from that’s. Something that you know is completely priceless because for me to be able to go out and do things and one be happy and confident and feel good about myself like those are the biggest rewards and that’s.

What I try to teach people that I work with you know is: the scale is one of the worst tools that we’ve created because it’s, just an overall sum of a total body mass. You know your fluids, your bones.

Your density or the muscle, the tissues where you know you keep allowing these numbers to define us. So if you are able to at least take progress, pictures is what I think taking pictures is way better than using the scale.

You know you might be at the same weight or only a couple pounds less, but those progress pictures are gonna. Tell you a complete different story and I think that using the mirror is the best tool that you’re gonna gonna use.

And I know if I put in the work to diet properly and went to the gym whether it’s three times a week or six times a week. I know if I put in the effort and was consciously choosing my foods, and I be happy with that.

If i sat there nade doughnuts all week and sat on my couch and watch Netflix – and I know I didn’t – do anything and then I can’t be disappointed that nothing happened with my progress. So I think that you know it’s, coming down to more of a psychological challenge for a lot of us to really stop putting a number as a label for our health and start realizing that there’s.

So much more. I know weight loss is the big goal, but I think that’s, just a bonus compared to everything else. That kind of goes on with with you know, I love that perspective. I want to dive into a little bit more because I think folks that know my background.

I’m, a computer scientist, an engineer by background, and I think that I feel it’s very quantitative, and I think that was my initial push coming into performance right like if you, I think the thing that you a lot of Engineers say: is I’ve, you can’t measure it.

How can you optimize for it, but I think what you’re touching upon is the intuition of how the body performs holistically, where I think the metrics around just like an arbitrary snapshot on weight or an arbitrary blood draw, is a very small measure Of overall performance like it is a nice tool to use – and I think you would agree upon this – but it’s, not everything.

So I think you just can’t quantify that clearly, okay, how does my overall energy feel like am? I happy today versus yesterday and I think that’s. I think when people can over engineer a solution where they get so obsessed with just chasing numbers that – and I think I’ve – seen this with some of the more engineering biohackers that I’ve.

There are you know, friends or friendly, where they’re like very, very dialed in what their numbers, but they just like don’t, even look that healthy and it & # 39. S like you might have like the best quantitative results, but, like you’re, don’t seem very fit and doesn & # 39.

T seem like you’re, actually that you know healthy, and I think that’s where you might miss the forest for the trees. So I think my perspective is that yes use numbers as a way to orient to make sure you’re, not completely going off the reservation, but the end goal is overall fitness and health, and that’s like very hard to quantify Or or you need to understand what these numbers mean and I think weight loss is like a reisel marker or like a fasted blood sugar, or you know, keto numbers or reasonable numbers help orient you.

I’m curious to hear your experience. If you test those things, but it’s, not the end-all, be-all and then here’s. The here feedback from from that perspective, but before you answer that question, let’s.

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Here that’s me. She calls it science. I call it magical adult chocolate: milk, hey Chrissy. Why else is it so special here we go thanks! Chrissy I’ve learned to let go of the numbers, and I think that takes a lot of time and that also takes building that confidence in yourself and what you’re doing and your own process in your routine.

So you know being for five years in Aikido now, Orbis like for five years, my weight-loss journey, but at least three years of Kido I’ve. Just I’ve seen my results. I see how I feel and that’s, why I’ve, been able to let that go, and even with it being in the bodybuilding world here in Venice, California, where I work out, I get to Train among some of the greatest Athletes – and these are like the physiques that I was like this – is what healthy looks like now – that’s, a different perspective, because everything’s so controlled.

But there i’ve, been able to meet some of these girls and hear these stories where they are in such a caloric deficit and they’re doing all this cardio and this training their by the time they’re Done with this, their thyroids are shot, their bodies are shot and hormones are off.

It’s like what, if to me, why are you doing this to yourself, but that’s? What the bodybuilding world is, so I know a lot of people that look physically healthy. They’re lean; they’ve got muscle, but on the inside they’re, a complete disaster, so it’s almost like counterintuitive, like okay, you’re.

Doing all these things to look great and you’re, hitting all your numbers. Your scale looks great physically. You’re lean, but you are just destroying yourself and that’s. Where I’m kind of. I’ve kind of been able the best of both worlds.

We’re, like our I’ve, seen the improvements I’ve been able to maintain this lean physique. I’ve, been able to build body air muscle mass, but I don’t have to take it to that extreme. Where I’m, I’m, destroying my thyroid and hormones, and and and go beyond what’s necessary.

So again, I think it’s, just finding that good place that I’m happy with. I’m happy with my body. I’m happy with my performance again like it’s like nutrition, keeps changing like the keto diets now new.

What else is gonna be new? It wasn’t new five years ago or ten years ago. That was really popular, so you got it. You have to be able to experiment, and even if it’s, not true keto, but at least going in that direction and finding foods that work with your body work with your hormones.

It’s about feeling good. So finding that balance, even if that means having a cup of rice every once in a while, or maybe you really like potatoes, I’m all for that. You don’t have to go completely the extreme of ketosis, but being able to at least eat a healthier diet so that you can live a better quality of life.

I think there’s just again. The ultimate goal ya know, I think you bring, but a couple good points there, which is that you know we work when you work with Olympic or top tier athletes. I think that’s, where you see a bifurcation or difference between maximizing health span and Happiness sources like performance right.

It sounds like a lot of these women that are the elite elite. Bodybuilders yeah, like you hear just terrible stories for you know, folks, are infertile like their hormones and dogs are so jacked up, but like even three four years after their performance period, their periods haven’t come back and it’s, like Man, like that sucks, I you know like, and it’s like and it’s.

I guess is not for us to judge or anyone the judge that that was what they want to do with their life, and I think that goes back to the point where all of us might have different goals. And if your goal, isn & # 39, t necessarily to be the number one, the most lean bodybuilding person in the world, then you not.

Might you probably don & # 39? T want to be that extreme on on the calorie count, in a diet. Absolutely – and I know that you know – for those women or men who are doing that to their bodies. It is, it can be a career, and some of a lot of them become very successful and they love it.

That’s, a passion. You have to be obsessive with what you’re, doing, to take it to where they are, but at the same time the average American or just person in general, you know being a mom, is a very important job or you know going to work And you know, being the banker or whatever your job is those are your priorities with you know, being a body builder, that’s, their whole life, where you know, if I & # 39, ve got three kids and I go to a job every Day that’s, that’s, not going to be my goal.

Michaels gonna be able to just be able to maintain a healthy body and be able to you know, get up go to work. Have the energy take the kids in school? So again everyone’s. Priorities are a little different.

You & # 39. Ve got to be able to find something that works with your lifestyle and that’s, really important, where you know that mother of three, that has a job might not want to be a bodybuilding competitive person, but they might be able to find a Female, for example, what I like to try to be as a role model is just someone that I want my own business.

I get to workout. Once a day I & # 39, ve got two dogs, I’ve got you know family and a significant other. To take care of you know I can have. I can have a life and do all these things and be able to maintain a healthy lean state without having to go to that extreme yeah.

So I think one. The other part that I thought you touched upon is that nutrition and science keeps evolving. I mean that’s, the definition of science, you keep running, more experiments, collect more evidence and you get more and more refined idea of what is optimal and I think there’s.

Definitely, I would say a trend towards truth where it’s very clear that over consumption of refined carbohydrate is not good for longevity right, like don’t start pounding. You know 2-liter bottles of soda to your face some curious to hear from your perspective, what are some of the things that you’ve gravitated towards? I hinted at the beginning of the conversation around some of the sub communities within keto.

You know discussions between more of a carnivorous keto based diet versus the vegan diet. There’s been a recent big movie. The game-changers, a lot of people in the nutrition community been talking about it, curious open that can of worms and dive into the discussion there any initial thoughts.

So I think that one comes to diet. It’s all about trial and error, and I again have grown confidence through doing like these little challenges over social media, whether it’s like maybe like an egg fast or a carnivore challenge.

I’ve. Also done like a single ingredient challenge where you know it can’t, be it can’t come out of a box or bag. Those are multiple ingredients so being able to do all these challenges. I’ve, been able to see on my own body, responds to things.

So when it comes to the carnivore diet, I love it. I think it’s. Fantastic and honestly, I’d, never thought cutting out. Greens would work for me, but I never felt leaner, my energy completely spiked out of the roof.

I was able to drop a couple pounds which is pretty bigs. I’m already pretty lean, so that was so. That was pretty fun for me and I don’t count calories. I don’t, really restrict. I’m very intuitive. I eat when I’m hungry.

I skip if I’m, not so I came out of a carnivore challenge and I loved it, and I think that if anyone has any GI issues like autoimmune diseases, things like that from what I’ve read up on. I think that that’s great for that, how long was the challenge? The carnivore challenge was only, I believe, ten days, which was pretty simple, so a lot of like ribeye steaks, I’m like oh.

I love my ribeye steaks. Lots of eggs but yeah, mostly just animal proteins for me, and I threw on some oils and butters and when you’re only doing something. For ten days like that, I’m, not worried about getting like into the organ meats and stuff that’s.

That, to me, is a little too much too much, so they don’t go true key. I don’t, do it go true carnivore, but when, when it comes to vegetables, I think vegetables are important. I don’t, think they’re completely necessary and again.

This is just from my own experience and trial and error with my own diet. I think they’re great for volume. I think that they are how they are great for for your gut, but I don’t think completely cutting out proteins is the answer now.

I know the GameChanger recently came out and a lot of people have been asking me about it. So I had to watch it. Of course, I think that it’s, it’s, pretty biased. I mean they kept talking about animal proteins and and how manly, and but they kept showing like hamburgers. That’s, I mean, if you keep showing hamburgers and sandwiches, and these really awful processed foods. Anyone would not feel great eating that every single day and unfortunately, that’s ingrained into the standard.

American diet is very processed, quick, easy food and I know that they, for example, showed a group of firemen that they decided to take from their normal standard American diet and put them on vegetables.

I think that’s, not a very great study, because if you make any kind of improvements like that, of course, they’re, going to see healthy benefits because you’re, taking them off all the refined sugars.

The junk the process, the chemicals, the fillers, anyone’s, gonna see improvement with that. So I would definitely like to see way more long-term, controlled studies and also from my understanding with documentaries.

You they don’t have to put forward their studies because it’s, only a documentary, so the people behind filming it. If you really look into any of their connections, they have connections with a lot of vegan companies or plant-based products that they personally sell and have investments in.

So yes, I think vegetables are positive. I think they’re great, but I also understand that being able to get your nutrients from plans can be a little bit more difficult plants. Don’t want to be eaten there.

There’s phytonutrients in them, so I eat a steak. There’s more bioavailable nutrients available that my body is going to absorb than eating plants which you & # 39. Ve got to be eating the right ones to get the right amounts of nutrients and I think it’s.

If you, if you really want to go vegan you can you just have to make sure that you’re eating the right kinds of foods yeah? I think it’s. The interesting moral ethical question and I think a lot of people are trying to use that as an anchor to spin the science and the data to justify a moral argument around it.

And I think that I think that’s. The most interesting part of the question to me: I think that health side that ancestral evolution of humans like we would clearly consume meat as we evolved, if not primarily, you know, being able to access high-fat diets.

You know very bioavailable, dense proteins allowed us to grow. Big brains and all of the stuff that that you look at the data Neanderthals and early humans, like if you look at their nitrogen ratios, like it clearly, should high meat consumption as we evolved from lower ape.

So I think the date and the science around health and performance is pretty clear, but I would concede that there’s, an interesting moral discussion. You know is it okay to enslave animals and eat them, and I think one could have like a reasonable argument there.

But I wouldn’t have anything that disagree with what you said in terms of look. I think it’s possible to eat vegan healthy, but, and that opens up a can of worms. It’s, a very hardest supplement and eat the right amounts of plant material.

I get to a healthy state. I mean when you work with different clients of each try like a vegan keto diets in terms of one of the challenges that’s been something that I’ve, been kind of curious to try myself, I’ve done For six weeks cycles of carnivore – and I have a very similar expense to you very enjoyable but kind of hard to maintain on a normal basis if he’s, just only ordering like ribeye steaks, but I’m curious.

Have you thought about trying a vegan, keto cycle or gotten plant-based for us? You know for a period that’s, also a few questions that were raised just again because they did a lot of you know the athletes and their performance levels in the game.

Changer and I’m, pretty sure most of them, didn’t, start off vegan before becoming an athlete. They were all athletic and were able to improve their performance once Masek, making those diet changes. So again, I’d like to see more long-term strategies with that, but it did so.

My significant other is a huge bodybuilder, very classic, very low fat kind of diet, but we washed it together and he would like to try doing vegan for two weeks. I’m just so against it. I just I love my protein just with how I feel so lean, so healthy.

My energy levels are up. I don’t really want to mess with that. Not am I willing to try it yes, but I & # 39. Ve also noticed that when I eat more vegetables, I do bloat a little bit more. I’m a little bit more sensitive to things and I body, just doesn’t feel like it’s operating as well.

When there’s more vegetables included, and am I willing to try it? I’m willing to try it because I feel, like you can’t say no to something without at least understanding it. So I’d, be willing to not not very encouraged by it, but I think that trying it’s, the best way to understand it.

Yeah it’s, pretty open mind in terms of experimentation right. One of the things that I think is adjacent to Quito is time restricted, feeding or in fasting curious to hear your experience. Your perspective on some of the adjacent nutritional strategies that sort of double down on the metabolic changes that happens with a keto diet with intermittent fasting.

I think it’s, so natural, and I know that it’s. Such a great weight loss tool for a lot of the clients and it’s again, like my motto, is eat. If you’re hungry and skip if you’re, not and as soon as you know, there are usually like two three weeks into it.

They’re like wow. I’m, really not hungry in the morning. That’s, amazing, that’s, a great sign! Let’s. Just just slowly start pushing that breakfast back, so they’re starting to eat later in the day or maybe they you know they stopped eating a little earlier in the day before bedtime.

So I think I think it’s, a very natural process, once your body is one fat adapted, but also just getting a higher nutrient density diet plan. Overall, you know your body is getting exactly what it needs so rather than having all these cravings, because you’re, not giving it what the body is asking for again, most people in the San American diet of lost touch with that, and they just Kind of shove, whatever they’re in the mood for down their throat when you’re eating better quality foods, your your body is able to perform better because it & # 39.

S got everything that it’s needed. So I think when it comes to intermittent fasting again it’s natural. I highly encourage it. I still think you need to get your calories and just because you shorten that window, doesn’t mean you only the thousand calories a day.

If you’re gonna, if you & # 39, re gonna go down to two meals, which is something that I do. I still get my 1,800 to 2,000 calorie calories in when it comes to some people like to do the whole. Oh mad, I’ve.

I’ve done it every once in a while, but I think I just love food. I just want to eat. I just like to eat and again I think that’s. Why keto so good? For me is because I love food, I love the taste of it.

I love eating. I enjoy it so because I have such a positive relationship with food. The keto diet does so well for me because I know I like to eat, and so I usually do two meals a day. I try not to snack.

I usually do sometimes but again like when you get to snack on good Jerky’s or nuts, for example, I’m. A huge nuts fan, it’s, all high-quality foods, and it doesn’t bother me that I get to be able to enjoy myself and not really stress out about how that foods going to affect me, because I know it’s very healthy yeah.

I think if you just break down how people segment their food by its caloric restriction, its dietary restriction, meaning you cut out certain types of foods or its time restriction, and I think you bring up a good point, which is that you, don’t Want to be accidentally doing like all three, if you’re, not meaning to do it, meaning that if you’re, reducing the amount of time you’re eating, don’t accidentally just eat a thousand calories Like make sure you get your full 2,000 or 1,800 in your case, but for other people, maybe that’s like 2500 calories.

So actually do what you’re intending to do, and not just accidentally kind of hit all three all kind of messy at the same time, and we shouldn’t be afraid of food, and I think that’s, where It’s, come down like one people, don’t understand what they’re reading on the labels.

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