Here is an example of simple meal prep when doing Keto for fatloss. Pick a meat, pick a low carb veggie or two. Keep it simple! To echo the Ketogains methodology: target protein, limit carbs, use fat as a lever. If you have extra fat on your body, you don’t need to be eating tons of it.
KDP Episode 029: Don’t Fear (Or Glorify) Fat
Welcome back to the Ketodontist Podcast! Today we are talking about fat, saturated fat in particular. With the recent claims that coconut oil is “pure poison”, we wanted to dive into this topic and shine some light. In this episode we discuss:
Is coconut oil worse than other fat sources?
Is saturated fat bad for you?
Who should, and shouldn’t, avoid saturated fat?
Why context is important on determining fat intake
And MORE!
Friend of the show Marty Kendall shared a post of his with me and I wanted to pass it along as it jives with this episode beautifully.
https://optimisingnutrition.com/2016/06/27/what-about-saturated-fat/
You can listen directly at these links!
iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1
Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast
Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq
Podcast Homepage: http://ketodontist.libsyn.com
Resources mentioned in this episode:
https://www.theguardian.com/food/2018/aug/22/coconut-oil-is-pure-poison-says-harvard-professor
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855206/
Robb Wolf’s Keto Masterclass (affiliate link): www.learnketonow.com
KDP Ep 028: Will Low Carb Kill You?
Welcome to Episode 28: Will Low Carb Kill You?
In this episode we unpack a Lancet study that the media has just been having a hay day with. In this episode we discuss:
Dr. Matt’s recap of Low Carb USA
Why we have to take observational studies with a grain of salt
Why “Correlation does not imply causation”
The methods of the study
Why food questionnaires are inherintly not very reliable
Relative vs Absolute risk
And MORE!
You can listen directly at these links!
iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1
Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast
Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq
Podcast Homepage: http://ketodontist.libsyn.com
Links to refferences from the show:
The orignal Lancet Study: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30135-X/fulltext
CNN’s report of the study:
https://edition.cnn.com/2018/08/17/health/low-carb-high-carbohydrate-diet-risk-of-death-intl/index.html
BBC News’ report of the study:
https://www.bbc.co.uk/news/health-45195474
The Food Questionaire used:
https://regepi.bwh.harvard.edu/health/FFQ/files/80out.pdf
Robb Wolf’s Keto Masterclass (affiliate link): www.learnketonow.com
KDP Ep 027: Pre Low Carb USA Check-in and the Insulin Boogeyman
*This episode originally published on 7/24/18
Welcome back KDP tribe! Today is going to be a more brief episode in where Dr. Matt gives his accountability update before heading off to San Diego and also answers a question received on Instagram about fearing insulin. In this episode we cover:
What insulin is and it’s functions in the body
Why insulin isn’t to be feared, just understood
What the carbohydrate-insulin model of obesity is and why it’s probably not the smoking gun people wanted it to be
Why excess fat consumption is detrimental, even when going low carb or keto.
And more!
KDP Ep 026: PSMF, CKD, and Dank Tank Tops with Jeremy McAlister the Fat Adapted Athlete
*This episode originally published on 7/16/18
Welcome back to the Ketodontist podcast! Today we interview Jeremy McAlister.
You can listen at these links!
iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1
Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast
Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq
Podcast Homepage: http://ketodontist.libsyn.com
Jeremy, also known as social media personality Fat Adapted Athlete (OFFICIAL), is based out of Atlanta Ga. He is a social media content creator, online fitness/nutrition coach, business owner, father, and husband.
Jeremy is a youtuber producing content regarding the ketogenic diet and his personal physique transformation since December 2014 where he’s lost over 85 lbs and put on sizeable muscle. Most of his meals and daily life are documented daily on Instagram. As an online certified fitness nutritionist he maintains a modest roster of coaching clients. He contributes advice freely to 10s of 1000s across multiple keto facebook groups. When he’s not doing that he’s busy with he and his wife’s company Tortoise and the Hare Racing where he produces running events from 5Ks to Ultramarathons.
In this episode we discuss:
His personal transformation story of weight loss and body recomposition
How training for an ultramarathon was NOT helping with weightloss
How you can’t outrun a bad diet
How habits and mindset are crucial for success
How Jeremy uses a PSMF approach when he wants to lean out
What CKD is who should (and should not) use it
Where he gets his eccentric workout shirts
And MUCH MUCH more…
He can be found online at:
Website: www.fatadaptedacademy.com (coming soon, currently under revision)
IG: Fat Adapted Athlete OFFICIAL
Youtube: Fat Adapted Athlete
Snapchat: Fatadapted
Facebook:
Fat Adapted Academy
Keto IF (Ketogenic Intermittent Fasting)
Keto Carnivore IF (Ketogenic Carnivoire Intermittent Fasting)
KDP Ep. 025: Change Your Habits, Change Your Life
*This episode originally published on 7/8/18
Welcome back to the Ketodontist Podcast! In episode 025 we cover:
Why habits our key to success
What is the habit loop?
How to recognize your triggers
The science of creating a habit or changing an existing one
The benefits of strength training on mental health
And More!
If you enjoyed today’s show, please subscribe and leave us a reaview!
Resources mentioned in today’s episode:
The Power of Habit by Charles Duhigg: http://a.co/h7FLXZu
Lifting Weights Helps Ease Anxiety and Depression by Brad Stulberg: https://www.outsideonline.com/2324201/lifting-weights-helps-ease-anxiety-and-depression
Peak Performance (book) by Brad Stulberg: http://a.co/2Sn232K
Robb Wolf’s Keto Masterclass: www.learnketonow.com
KDP Ep 024: Celebrating Year 1 of the KDP
*This episode originally published on 6/25/18
Hi there KDP Gang! Help us celebrate the 1st anniversary of the Ketodontist Podcast! In this episode Dr. Matt reflects on what he’s learned both from guests on this show as well as his personal experience in losing over 50 lbs over the last 12 months.
Dr. Matt also shares the top 5 lessons and takeaways from this last year as to help other who may feel stuck in their weight and health goals. Thank you for joining us for our first year, and we’re excited to bring you more value moving forward.
You can listen directly at these links! iTunes:https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1 Stitcher:http://www.stitcher.com/podcast/ketodontist-podcast Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqqPodcast Homepage:http://ketodontist.libsyn.com
You can join the FB group for listeners of this show here: https://www.facebook.com/groups/1971127613205341/
If you would like more personalized coaching, you can send an email to ketodontist@gmail.com
KDP Ep 023: Listener Q&A- PSMF, CKD, and Quick Weight Loss on Keto
Howdy KD tribe and welcome to Episode 23! In this episode we’ll be answering some listener questions:
What is a protein sparing modifed fast (PSMF)?
How does one do a PSMF?
What pitfalls to look out for when doing PSMF?
What is a Cyclical Ketogenic Diet (CKD)?
Who should and shouldn’t be doing CKD?
Why some people lose ridiculous amounts of weight on keto quickly, but then regain.
Why calories do start to matter on keto.
How our environment is designed to make us fat
How we are wired to crave certain foods.
Why being overweight isn’t your fault, but you still have responsibility.
We hope you enjoy today’s show. And if you do, please help us spread the message by sharing with your friends, leaving us a review, etc!
Underground Body Opus by Dan Duchaine: http://a.co/aGfcaTh
Rapid Fatloss Handbook by Lyle McDonald: https://store.bodyrecomposition.com/product/rapid-fat-loss-handbook/
Marty Kendall’s excellent post on PSMF: https://optimisingnutrition.com/2017/06/17/psmf/
Wired to Eat by Robb Wolf: http://a.co/1NPX71w
The Dorito Effect by Mark Schatzker: http://a.co/bGHbKnr
And don’t forget, if you’re looking for a great starter resource on going keto the RIGHT way, check out Robb Wolf’s Keto Masterclass (and support the show) by visiting www.learnketonow.com
KDP Ep 022: Burning Fat, Not Sugar with Dr. Ted Naiman
*This episode originally aired on 5/14/18
Welcome back KD Tribe! Today we have a very special guest and personal hero of Dr. Matt’s: Dr. Ted Naiman!
Dr. Theodore Naiman is a board-certified Family Medicine physician and has devoted much of his career to the study of diet and exercise and their relationship to health. He has used these diet and exercise techniques to treat thousands of patients. He has seen miraculous health transformations, which can literally cure metabolic diseases (diabetes for example) and autoimmune diseases (such as IBS). He feels an obligation to help as many people as possible find their path to optimum health.
In this episode we discuss:
How he went from vegetarian to low carb.
Why the insulin hypothesis theory of obesity is starting to crumble
How insulin resistance is actually a consequence of overfilling your fat stores
Why Dr. Naiman moved away from ordering tons of tests for his patients and now focuses on the low hanging fruit.
Why his advice always goes back to diet and exercise
Why resistance training is optimal for body recomposition
Why a gym membership isn’t a necessity for strength training
Why you need to focus on what you CAN have on low carb, not what you can’t.
Why protein should be a protein set for the individual person
What is the theory of protein leverage satiety?
How you can still get fat even when being strict keto
How long should Dr. Matt keep up his “high” protein keto cut?
Why Dr. Naiman considers himself of a “gluconeogenic” diet
Should Dr. Matt be concerned when his blood sugar dips (ie hypoglycemia) on this aggressive cut?
www.burnfatnotsugar.com
IG & Twitter: @tednaiman
Dr. Naiman’s lecture on Insulin Resistance: https://youtu.be/Jd8QFD5Ht18
KDP Ep 021: Optimising Nutrition and Shifting Paradigms with Marty Kendall
*This episode originally aired on 5/7/18
Welcome back KD Tribe! Today we have our first recurring guest, Marty Kendall from Optimising Nutrition. If you remember, Marty was the very first guest on the show. It only made sense that going into episode 21 that we would circle back with Marty. If you have noticed, this show focuses on whole foods and nutrient density, and we believe wholeheartedly in what Marty is doing with his tool the Nutrient Optimiser.
Marty is an engineer whose interest in nutrition was spawned out of necessity trying to better manage his wife’s Type 1 diabetes as well as his own family history of type 2 diabetes and obesity.
In early 2015 he started blogging at OptimisingNutrition.com. He tries to provide clarity around many of the confusing and conflicting issues in nutrition, often using a quantitative approach.
While his blog posts can sometimes go deep on a topic, he has also worked to develop a shortlist of optimal foods to suit different goals by balancing the sometimes-competing parameters of nutrient density, insulin load and energy density.
His most recent project is the Nutrient Optimiser which consolidates his thinking into an automated system that reviews a person’s current diet to provide a shortlist of recommended foods to provide the nutrients they are not getting enough of while supporting their goals, whether they be diabetes control, weight loss, bodybuilding or athletic performance.
In this episode we cover:
Optimal blood sugar and ketones for nutritional ketosis
Why you shouldn’t chase high ketone levels if your goal is fat loss
Why insulin isn’t the devil that we’ve made it out to be
Why you may be overweight but not necessarily insulin resistant
Why “Personal Fat Threshold” is important and why you should care
If you are limiting calories, why you should focus on nutrient dense foods
Why your adipose tissue is actually a protective mechanism
The role of protein in the diet, and why we shouldn’t fear it in keto
Why hormones matter and why calories still matter.
Why tracking blood ketones becomes a waste of money for most people.
You can listen directly at these links!
iTunes: https://itunes.apple.com/us/podcast/ketodontist-podcast/id1252428998?ls=1
Stitcher: http://www.stitcher.com/podcast/ketodontist-podcast
Google Play: https://play.google.com/music/listen?u=0#/ps/Itp6hga6aknibumb4gy7eveduqq
Podcast Homepage: http://ketodontist.libsyn.com
OPTIMAL KETONE AND BLOOD SUGAR LEVELS FOR KETOSIS: https://optimisingnutrition.com/2015/07/20/the-glucose-ketone-relationship/
DOES INSULIN RESISTANCE REALLY CAUSE OBESITY?: https://optimisingnutrition.com/2018/04/12/does-insulin-really-resistance-cause-obesity/
TED NAIMAN’S DAM FAT STORAGE INSULINOGRAPHIC EXPLAINED: https://optimisingnutrition.com/2018/05/03/ted-naimans-dam-fat-storage-insulinographic-explained
OPTIMAL PROTEIN SPARING MODIFIED FAST FOODS & MEALS (PSMF): https://optimisingnutrition.com/2017/06/17/psmf/
Facebook Listener group: https://www.facebook.com/groups/1971127613205341/
The Nutrient Optimiser by Marty Kendall: https://nutrientoptimiser.com/
Ketogains Bootcamp which Sara is currently going through: http://www.ketogainsbootcamps.com/
Ketogains Macro Calculator: http://ketogains.com/ketogains-calculator
Lyle McDonald’s book Rapid Fat Loss Handbook (discussing PSMF): https://store.bodyrecomposition.com/product/rapid-fat-loss-handbook/
Dr. Benjamin Bikman’s Lecture: ‘Insulin vs. Glucagon: The relevance of dietary protein’
Affiliate Link to Robb Wolf’s Keto Masterclass: www.learnketonow.com