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Explore every episode of the podcast Chat The Fat

Dive into the complete episode list for Chat The Fat. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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TitlePub. DateDuration
Cindy Case Study Part 2 - Replayed10 mai 202200:27:28

Today we have a special case study for a Keto Decoded member.  From time to time, we run a special where you can register for our Keto Decoded Membership and receive a big discount when you opt for an entire year of amazing support.  As an incredible bonus with this deal, Tony and I do a case study all about how you can cheat to see quicker progress, just like this on this podcast. 

When we review your case study, you receive the same insights that Tony’s personal clients receive, but you get it for free when you register as a Goal Crusher - which is our annual pay option. Getting this insight for free with your annual membership is an amazing deal since Tony charges way more for his new clients than our Goal Crusher Members pay … so it’s definitely worth snatching up -  if it’s available.

To find out when you can get in on this amazing deal, go to KickItNaturally.com/annualpay

Today we’re reviewing Cindy’s case to help her figure out why she’s been dealing with loose stools, low energy, and hot flashes.   Today we’ll look at her chemistry and go over a bunch of questions Tony asked her to gain more insights into how her body might be operating. 

Keep in mind Tony and I are not doctors and we are not giving Cindy, or any other listeners any advice.  We’re sharing insights about issues that Cindy is dealing with and how her chemistry might line up with those issues, along with steps that might help improve these issues for someone dealing with similar imbalances, etc. 

When we do a case study like this, we make an Imbalance Guide so you can follow along with their numbers and learn where imbalances are jumping out. This will help you better understand how to read your own Imbalance Guide. To see Cindy’s imbalance guide, just go to the show notes page at: chatthefat.com/episode51

Links Mentioned:

Cindy Case Study Part 1 - Replayed03 mai 202200:36:49

Today we have a special case study for a Keto Decoded member.  From time to time, we run a special where you can register for our Keto Decoded Membership and receive a big discount when you opt for an entire year of amazing support.  As an incredible bonus with this deal, Tony and I do a case study all about how you can cheat to see quicker progress, just like this on this podcast. 

When we review your case study, you receive the same insights that Tony’s personal clients receive, but you get it for free when you register as a Goal Crusher - which is our annual pay option. Getting this insight for free with your annual membership is an amazing deal since Tony charges way more for his new clients than our Goal Crusher Members pay … so it’s definitely worth snatching up -  if it’s available.

To find out when you can get in on this amazing deal, go to KickItNaturally.com/annualpay

Today we’re reviewing Cindy’s case to help her figure out why she’s been dealing with loose stools, low energy, and hot flashes.   Today we’ll look at her chemistry and go over a bunch of questions Tony asked her to gain more insights into how her body might be operating. 

Keep in mind Tony and I are not doctors and we are not giving Cindy, or any other listeners any advice.  We’re sharing insights about issues that Cindy is dealing with and how her chemistry might line up with those issues, along with steps that might help improve these issues for someone dealing with similar imbalances, etc. 

When we do a case study like this, we make an Imbalance Guide so you can follow along with their numbers and learn where imbalances are jumping out. This will help you better understand how to read your own Imbalance Guide. To see Cindy’s imbalance guide, just go to the show notes page at: chatthefat.com/episode51

Links Mentioned:

How to Identify and Overcome Emotional Eating with Theresa Paganini - Replayed26 avr. 202200:53:42

Today I’m chatting with Theresa Paganini, owner of The Monarch Effect. She is also the author of the book Feel Not Food and founder of the Feel Not Food Emotional Eating program. Theresa’s focus is to help men and women learn how to experience their emotions safely, feed their bodies nutritionally, and move their bodies freely so they can live their best lives with pride and self-confidence. It’s through her own struggles with emotional eating that Theresa helps guide others to their lifelong weight loss success.

This podcast also dives deeper into:

  • What is emotional eating, as well as the differences between emotional eating and binge eating.
  • What leads to emotional eating
  • Common triggers
  • Techniques to overcome emotional eating

Links mentioned during episode:

6 Habits of Weight Loss Winners - Replayed19 avr. 202200:43:51

Are you ready to learn all of the habits big weight loss winners follow for long term success? I’m talking about the habits more than 5,000 people follow to not only lose weight, but habits they use to keep weight off long term! Today I talk about how to make this whole weight loss thing much easier with the 6 habits those who’ve lost 50 lbs or more use to lose weight and keep it off for more than 3 years!

Habits weight loss winners follow:

  1. Make plan friendly foods accessible
  2. Set daily goals
  3. Record food intake each day
  4. Measure food
  5. Spend time recalling past successes
  6. Keep a good attitude, even when they regain a little weight

Links mentioned during episode:

Case Study with Laura: Part 2 - Replayed12 avr. 202200:44:34

Today we’re reviewing Laura’s case to help her figure out why she’s been dealing with infertility issues and some connective tissue disorders.  Laura isn’t her real name, but she wanted to remain anonymous, so we’ll just call her Laura. Today we’ll look at her chemistry and go over a bunch of questions Tony asked her to gain more insights into how her body might be operating. 

Keep in mind Tony and I are not doctors and we are not giving Laura, or any other listeners any advice.  We’re sharing insights about issues that Laura is dealing with and how her chemistry might line up with those issues, along with steps that might help improve these issues for someone dealing with similar imbalances, etc. 

When we do a case study like this, we make an Imbalance Guide so you can follow along with their numbers and learn where imbalances are jumping out. This will help you better understand how to read your own Imbalance Guide. To see Laura’s imbalance guide, just go to the show notes page at: chatthefat.com/episode47

Links Mentioned:

Kick It Naturally Episodes Mentioned:

Case Study with Laura: Part 1 - Replayed05 avr. 202200:50:54

Today we have a special case study for a Keto Decoded member.  From time to time, we run a special where you can register for our Keto Decoded Membership and receive a big discount when you opt for an entire year of amazing support.  As an incredible bonus with this deal, Tony and I do a case study all about how you can cheat to see quicker progress, just like this on this podcast. 

When we review your case study, you receive the same insights that Tony’s personal clients receive, but you get it for free when you register as a Goal Crusher - which is our annual pay option. Getting this insight for free with your annual membership is an amazing deal since Tony charges way more for his new clients than our Goal Crusher Members pay … so it’s definitely worth snatching up -  if it’s available.

To find out when you can get in on this amazing deal, go to KickItNaturally.com/annualpay

Today we’re reviewing Laura’s case to help her figure out why she’s been dealing with infertility issues and some connective tissue disorders.  Laura isn’t her real name, but she wanted to remain anonymous, so we’ll just call her Laura. Today we’ll look at her chemistry and go over a bunch of questions Tony asked her to gain more insights into how her body might be operating. 

Keep in mind Tony and I are not doctors and we are not giving Laura, or any other listeners any advice.  We’re sharing insights about issues that Laura is dealing with and how her chemistry might line up with those issues, along with steps that might help improve these issues for someone dealing with similar imbalances, etc. 

When we do a case study like this, we make an Imbalance Guide so you can follow along with their numbers and learn where imbalances are jumping out. This will help you better understand how to read your own Imbalance Guide. To see Laura’s imbalance guide, just go to the show notes page at: chatthefat.com/episode47

Links Mentioned:

Kick It Naturally Episodes Mentioned:

The Keto Challenge: 5 Lessons Learned: Part 2 - Replayed29 mars 202200:25:59

Do you want to hear the secrets Keto Challengers learned to lose 195 lbs in only 3 weeks? You’re in the right place, because I spill all of the juicy details in this two part episode of Chat the Fat.

The 5 biggest lessons learned during this Keto Challenge include:

  • Many need to eat way more fat than they thought in order to get results on keto
  • The scale is a liar
  • Even when you add intermittent fasting to your plan, some people really do need to follow a keto plan to get the results they want
  • More exercise is not always better when it comes to weight loss
  • Just keep swimming - if you’re not getting the results you want, keep tweaking your plan until you find success.

Links mentioned during episode:

The Keto Challenge: 5 Lessons Learned: Part 1 - Replayed22 mars 202200:23:49

Do you want to hear the secrets Keto Challengers learned to lose 195 lbs in only 3 weeks? You’re in the right place, because I spill all of the juicy details in this two part episode of Chat the Fat.

The 5 biggest lessons learned during this Keto Challenge include:

  • Many need to eat way more fat than they thought in order to get results on keto
  • The scale is a liar
  • Even when you add intermittent fasting to your plan, some people really do need to follow a keto plan to get the results they want
  • More exercise is not always better when it comes to weight loss
  • Just keep swimming - if you’re not getting the results you want, keep tweaking your plan until you find success.

Links mentioned during episode:

The WHOLESTIC Method with Debbie Potts - Replayed15 mars 202200:53:51

Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years.  Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men’s Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons – five of them were the Hawaii World Ironman Championship.  Debbie has owned and operated her own fitness studio in Bellevue Washington for twelve years to offer an “all in one” health and fitness studio – including The WHOLESTIC Method coaching programs and individualized Nutritional Therapy services to transform the WHOLE person from the inside out.   

 Debbie’s Books:

Find Debbie of Social Media:

Debbie’s Website

Keto for Recovery with Heather Cooan - Replayed08 mars 202201:01:31

Most of the time on Chat the Fat, we talk about how to use Keto, Low Carb or intermittent fasting for weight loss results. Today we have a story that is all about using Keto for recovery. So many go into keto for the weight loss benefits they’ll receive, and they end up sticking with their keto plan because of all of the amazing health benefits that come with following a real food keto diet. 

Today I’m chatting with Heather Cooan, who overcame a serious health diagnosis with using a ketogenic diet as part of her healing protocol.

Heather is a marketing executive turned nutrition counselor, consultant, and educator. Heather is currently a Nutrition Therapist Master and Functional Diagnostic Nutrition Practitioner candidate and advocates for informed consent, bodily autonomy, and self-directed healthcare. She speaks and writes on nutrition and lifestyle interventions for improved health and wellness. Heather successfully avoided radiation and chemotherapy and healed her body of vulvar cancer utilizing a food-as-medicine approach combined with conventional interventions such as surgery. Heather has also put two autoimmune diseases into remission (Hashimotos and Lichen Sclerosus) and reversed estrogen dominance, insulin resistance, hardening of the arteries, and fatty liver through diet and lifestyle change.

Links Mentioned:

 

Debbie Case Study Part 2 - Replayed01 mars 202200:44:04

This is our 2-part episode where we review Keto Decoded Member Debbie's case study.

This case study is one of several bonuses that come with the Goal Crusher Package, our discounted annual pay option.

Due to the individualized attention these members receive, this package is available on a limited basis. Learn all of the amazing bonuses included, as well as Goal Crusher availability HERE.  If currently unavailable, join the waitlist so you’ll be the first to be notified of when we’re accepting more Keto Decoded Goal Crushers.

If you’re already a Keto Decoded member, you have priority access to become our next Goal Crusher! Receive a HUGE discount when you prepay for the year – plus you’ll receive all of the bonuses that come when you’re ready to crush your goals!

Links Mentioned:

Debbie Case Study Part 1 - Replayed22 févr. 202200:41:06

This is our 2-part episode where we review Keto Decoded Member Debbie's case study.

This case study is one of several bonuses that come with the Goal Crusher Package, our discounted annual pay option.

Due to the individualized attention these members receive, this package is available on a limited basis. Learn all of the amazing bonuses included, as well as Goal Crusher availability HERE.  If currently unavailable, join the waitlist so you’ll be the first to be notified of when we’re accepting more Keto Decoded Goal Crushers.

If you’re already a Keto Decoded member, you have priority access to become our next Goal Crusher! Receive a HUGE discount when you prepay for the year – plus you’ll receive all of the bonuses that come when you’re ready to crush your goals!

Links Mentioned:

Interview with Crystal Sikes - Replayed15 févr. 202200:46:02

Bodybuilding on keto? That's crazy talk! At least that's what the general population of the bodybuilding community thinks...for now. Today we're talking with Crystal Sikes, bodybuilder, keto coach, and all around awesome person. We get into her journey from digestive issues, eating disorders and how finally landing on a ketogenic diet changed everything. 

  • Bodybuilding on a keto diet
  • How to phase into a competition diet mode
  • Female bodybuilders don't have to look like tanks
  • Why it's important to slowly work back into a higher calories after a competition
  • Don't be afraid to ask for help!

Links Mentioned:

Interview with Creators of Keto Chow: Chris and Miriam Bair - Replayed08 févr. 202200:48:28

Today we've got our friends from the low-carb cruise, Chris and Miriam Bair! They're the creators of Keto Chow Shakes, Savory Soups, and Electrolyte drops. We're going to talk about our good time on the cruise, and how these two handle a house full of healthy eaters. We'll also cover their amazing Keto Conference happening in April 2020. Let's go!

  • Why magnesium can be great for some, and run others into the ground
  • The benefits of choosing your own fats in shakes
  • How to keep keto with a familu
  • How keto can alleviate symptoms of epilepsy and depression

Links Mentioned:

An Interview with Vinnie Tortorich, Fat: A Documentary - Replayed01 févr. 202200:43:12

Today we're talking with celebrity trainer, speaker, podcaster, and best-selling author, Vinnie Tortorich! He wrote the book Fitness Confidential: Adventures in the Weight-Loss game, and continues to bring health and fitness knowledge to the world via his podcast of the same name. Listen in as Vinnie talks about how he got his start, and where he finds his inspiration to helps those who are "duped," by other health experts.

  • How Vinnie went from beating cancer to writing books
  • The origins of veganism
  • The message of Fat: A documentary

Links Mentioned:

Find Vinnie on:

Traveling While Keto: Part 2 - Replayed25 janv. 202200:39:29

It’s hard enough to stay keto for the holidays...and then so many people add to the stress with holiday travel to spend time with family they may or may not want to spend time with. This adds even more stress to what already surmounts to a very stressful time of year for most people. 

To ease your travel stress this holiday season, we wanted to record this podcast to tell you to calm down because all of that stress is going to lead to holiday weight gain!

And we thought we’d be a little more helpful than just reminding you to calm down by giving 10 keto travel tips for the holidays. Of course, these tips can really be used anytime of year...but if you’re stressed out over traveling this holiday season, we’ve got you covered!

Tips on how to stay keto while traveling:

  • #6 - Review restaurant menus before going out
  • #7 - Learn how to dine out
  • #8 Check out the local grocery store & shop for the hotel
  • #9 - Stick to low carb alcohol options
  • #10 - Commit to success while traveling - just because you travel doesn’t mean you need to derail your keto efforts

Links Mentioned:

Free Download - Top 10 Tricks for Travel

Traveling While Keto: Part 1 - Replayed18 janv. 202200:43:25

It’s hard enough to stay keto for the holidays...and then so many people add to the stress with holiday travel to spend time with family they may or may not want to spend time with. This adds even more stress to what already surmounts to a very stressful time of year for most people. 

To ease your travel stress this holiday season, we wanted to record this podcast to tell you to calm down because all of that stress is going to lead to holiday weight gain!

And we thought we’d be a little more helpful than just reminding you to calm down by giving 10 keto travel tips for the holidays. Of course, these tips can really be used anytime of year...but if you’re stressed out over traveling this holiday season, we’ve got you covered!

Tips on how to stay keto while traveling:

  • #1 - Eat a large meal before you leave for your trip
  • #2 - Stock up on travel friendly keto snacks to take with you on the plane, as well as to have available once you’re at your destination.
  • #3 - If you’re stuck for a meal, but want to get extra fat in, bulletproof coffee can count as a meal.
  • #4 - If you’re fat adapted, utilize intermittent fasting while traveling
  • #5 - Eat a hearty breakfast to keep you fueled longer

Links Mentioned:

Free Download - Top 10 Tricks for Travel

Interview with Keto Coach: Mary Roberts - Replayed11 janv. 202200:53:33

We met Mary Roberts on the Low-Carb cruise this year and just had to have her on the show. Mary dealt with a myriad of health issues and weight gain before finally landing on a keto diet. Listen in as she talks about the success she's found and how she was able to relieve fatigue, depression and even diabetic symptoms. 

  • The importance of diet when dealing with diabetes
  • How Mary used keto to relieve a variety of health issues
  • What steps people can take when dealing with eating disorders

Links Mentioned:

Intermittent Fasting Do’s & Don’ts: Part 2 - Replayed04 janv. 202200:37:46

Keto and intermittent fasting go together like peanut butter & jelly since they’re so effective once you combine them when it comes to weight loss & improved health.

  • We began episode the episode with a Keto Decoded Member Spotlight - KellyRae who found initial success during the Sept ‘19 challenge after years of not losing weight, no matter what … and continued her success as a Keto Decoded member.
  • Keto & IF are great strategies when used together 
  • We chat about some of the various intermittent fasting strategies that are effective and go well with a keto diet
  • We review some health benefits of adding intermittent fasting to your keto plan
  • We chat about various do’s & don’ts of intermittent fasting that will help make your fasts easier and more effective

Episode Download: IF Do’s & Don’ts Cheat Sheet

Links Mentioned:

Intermittent Fasting Do’s & Don’ts: Part 1 - Replayed28 déc. 202100:44:03

Keto and intermittent fasting go together like peanut butter & jelly since they’re so effective once you combine them when it comes to weight loss & improved health. 

Except jelly doesn’t really help with weight loss...and neither does slapping peanut butter on bread. Be sure to skip the peanut butter & jelly sandwiches on your keto plan and instead listen to this episode on how to get better results when you add IF to keto with the do’s & don’ts of intermittent fasting.

  • We began episode the episode with a Keto Decoded Member Spotlight - KellyRae who found initial success during the Sept ‘19 challenge after years of not losing weight, no matter what … and continued her success as a Keto Decoded member.
  • Keto & IF are great strategies when used together 
  • We chat about some of the various intermittent fasting strategies that are effective and go well with a keto diet
  • We review some health benefits of adding intermittent fasting to your keto plan
  • We chat about various do’s & don’ts of intermittent fasting that will help make your fasts easier and more effective

Episode Download: IF Do’s & Don’ts Cheat Sheet

Links Mentioned:

 

 

 

The Fat Burning Trifecta - Replayed21 déc. 202100:06:33

There’s a ton of info out there about keto, intermittent fasting and high intensity interval training … but did you know combining all of this information into one plan can lead to huge results? 

Sure, *just* following keto or *just* following intermittent fasting can already help people get the big time results they’re after … but the combo of these approaches, plus adding in only 1 to 2 HIIT workouts each week can supercharge your fat loss plan!

Listen to this episode to learn how I combined Keto, IF and HIIT to help me lose over 100 pounds. 

  • Fat Burning Trifecta Component #1 - Ketogenic Diet
  • Fat Burning Trifecta Component #2 - Intermittent Fasting
  • Fat Burning Trifecta Component #3 - HIIT

Links mentioned in episode:

The Ultimate Weight Loss Trifecta - Keto+IF+HIIT - Replayed14 déc. 202101:02:28

There’s a ton of info out there about keto, intermittent fasting and high intensity interval training … but did you know combining all of this information into one plan can lead to huge results? 

Sure, *just* following keto or *just* following intermittent fasting can already help people get the big time results they’re after … but the combo of these approaches, plus adding in only 1-2 HIIT workouts each week can supercharge many people’s fat loss plans!

In today’s episode of Chat the Fat we’re going to talk about the Keto, IF and HIIT trifecta, and how using this killer combo can help you reach your goals more quickly!

  • We chat about why keto is great at burning stored body fat
  • Some studies show low calorie diets are just as effective, but we explain why these studies are wrong
  • Adding a proper intermittent fasting routine can ramp up results, but only under certain circumstances - learn these
  • We chat about how using keto & IF together can amplify results
  • Then we review HIIT and how to tie all 3 plans together for amazing results

Episode Download: HIIT guide

Product Review: Pruvit Keto OS

Links Mentioned:

 

Eating Carnivore w/Danny Vega - Replayed07 déc. 202101:00:24
  • How Danny went from Law, Secret Service to Fitness
  • What exactly is carnivore Keto?
  • Getting kids to eat Keto
  • What about the vegetables?
  • How our diets are affecting future generations of children
  • Why it’s important to stay active
  • Why organ meats are important for avoiding mineral deficiencies

Links Mentioned:

@Instagram: DannyVega.MS

*Free document on why you aren’t building muscle on a Ketogenic diet:

Interview with Robert Sikes - Replayed30 nov. 202100:54:41

Interview with athlete Robert Sikes, and his keto approach to bodybuilding.

  • Professional bodybuilder with Keto
  • Why bodybuilding is the last Keto frontier
  • How creating caloric deficits can create or magnify mental health
  • Common mistakes with Keto
  • How a common bodybuilder diet differs from Keto
  • What is a keto brick

Links Mentioned:

Social Media Handles:

@ketosavage @ketobrick @livesavageapparel

Elizabeth Case Study Part 2 - Replayed23 nov. 202100:42:57

This is our 2-part episode where we review Keto Decoded Member Elizabeth’s case study.

This case study is one of several bonuses that come with the Goal Crusher Package, our discounted annual pay option.

Due to the individualized attention these members receive, this package is available on a limited basis. Learn all of the amazing bonuses included, as well as Goal Crusher availability HERE.  If currently unavailable, join the waitlist so you’ll be the first to be notified of when we’re accepting more Keto Decoded Goal Crushers.

If you’re already a Keto Decoded member, you have priority access to become our next Goal Crusher! Receive a HUGE discount when you prepay for the year – plus you’ll receive all of the bonuses that come when you’re ready to crush your goals!

Links Mentioned:

  • Chat the Fat: Elizabeth Case Study Part 1
  • Almost Free Digestion Course

Supplement: Banaba Chome - must have practitioner

Elizabeth Case Study - Part 1 - Replayed16 nov. 202100:49:41

This is our 2-part episode where we review Keto Decoded Member Elizabeth’s case study.

This case study is one of several bonuses that come with the Goal Crusher Package, our discounted annual pay option.

Due to the individualized attention these members receive, this package is available on a limited basis. Learn all of the amazing bonuses included, as well as Goal Crusher availability HERE.  If currently unavailable, join the waitlist so you’ll be the first to be notified of when we’re accepting more Keto Decoded Goal Crushers.

If you’re already a Keto Decoded member, you have priority access to become our next Goal Crusher! Receive a HUGE discount when you prepay for the year – plus you’ll receive all of the bonuses that come when you’re ready to crush your goals!

Links Mentioned:

Keto for Endurance Athletes w/ Stephanie Holbrook - Replayed09 nov. 202100:58:22

Matching an athlete’s nutrition to a training plan.

Finding different approaches for people who are currently endurance athletes who want to try keto, and people who are already keto who want to try endurance sports.

Links mentioned:

Interview with Tracee the High Energy Girl - Replayed02 nov. 202100:47:48
  • Tracee Gluhaich is an Integrative Health Coach and Personal Trainer
  • How to trick experts into sharing their knowledge by starting a podcast
  • Why you shouldn’t be afraid of weight lifting
  • Why it’s never too late to reinvent yourself
  • How good nutrition and fitness can help you defy hereditary genes
  • The importance of asking yourself what you want
  • Learn to treat yourself as kind as you would others

Links Mentioned in the Episode:

 

 

 

Interview with a Client: Alissa26 oct. 202101:09:45

Alissa is a 43 year old mother of five who lives in Southern California with her husband and children. She works as a Postpartum Doula helping new parents adjust to parenthood by being with them in their home to encourage, support and educate them in regards to how to care for their new baby. 

I began working one-on-one with Alissa over 2 years ago when she first stumbled across keto over 2 years ago. Since then she lost 58 pounds and has reversed several serious health conditions in only a matter of a few months.

  • We start the interview talking about Alissa’s life before she found keto.
  • She tells us how she began her keto lifestyle and transition from the Standard American Diet.
  • Alissa tells us how working to improve digestion helped on her journey to lose almost 60 lbs and reverse some major health issues like Type 2 Diabetes and non-alcoholic fatty liver. 
  • She talks about her keto journey for the past 2 years, including big wins & also roadblocks along the way. 

Links mentioned:

Interview with Jessica Tye - Replayed19 oct. 202100:42:24

Jessica Tye is a Certified Nutritional Therapy Practitioner, Wellness Educator, Holistic Health Coach, Podcast Host and a true farm girl.  She is passionate about helping people achieve positive results through nutrition and new wellness practices. She is from Cincinnati, Ohio and has been happily married to her husband Derek since 1996.  They have 5 children and a barnyard full of farm animals ranging from chickens to alpacas. Her desire for increased wellness for her family, and for pretty much everyone she has ever met, led her to the area of nutritional coaching, speaking at wellness events, teaching corporate wellness programs and for school aged sports teams and organizations regarding the importance of nutrition and education that includes teaching about homesteading and helping to teach the next generations where real food comes from and it's NOT a box on a grocery store shelf!

Links mentioned in the show:

 

Nissa’s Intermittent Fasting Story & Success Tips - Replayed12 oct. 202100:42:24

I’m solo today to tell you all about my intermittent fasting story - both the things I did right, and where I made mistakes along the way. 

There are a ton of people trying out intermittent fasting these days because it’s such an easy plan to get great results. I personally used an intermittent fasting strategy, in combination with the other strategies we talk about on this podcast, to lose more than 100 pounds, improve diabetic blood sugar levels and to help drastically improve a slew of other health problems. 

However, many who jump into a fasting plan don’t see the results they want because many of them are following all of the mainstream fasting advice out there that’s just plain wrong. 

While adding intermittent fasting to your routine can lead to big results, if you’re making mistakes that seem insignificant, your results can come to a screeching halt! Listen to my fasting story today to learn how I found major success by adding a simple fasting routine to my routine so you can get big results from incorporating fasting to your low-carb, high-fat plan. 

Tips and strategies talked about in today’s episode:

  • Intermittent fasting isn’t always about eating less food
  • I had to eat more food and exercise less to find permanent weight loss success
  • Start with an easy IF plan of 12 hours and add on as you’re ready
  • I talk about how I added onto my plan overtime to help form an intermittent fasting lifestyle
  • I talk about some tips to make fasting easier
  • I also mention some situations of those who should not fast
  • I end the episode with all of the fasting Do’s & Don’ts

Links Mentioned:

Food Sensitivity05 oct. 202100:58:34

A food sensitivity, also known as a food intolerance, occurs when someone has difficulty digesting a particular food. Once you eat a food your sensitive to, this can result in symptoms like abdominal pain, gas or diarrhea. 

On today’s episode, we’re going to talk about some common food sensitivities for those following a low carb or keto plan, and how continuing to consume these foods could result in a weight loss stall. We’ll also get more into food allergies and why, beyond the occasional fact that you could die, you shouldn’t continue to eat foods that might  be causing you a problem.

  • We explain the difference between food sensitivities and food allergies
  • We talk about which foods are the biggest offenders when it comes to food sensitivities
  • Soy is a bad idea - and you’ll learn why
  • Learn how vegetables can stall your progress
  • We talk about other foods that could stall your progress due to food sensitivities

Episode Download: Elimination Diet Guide

Links Mentioned:

Listener Question: Do you think that the DNA food sensitivities test help in anyway? Product Review: Nutiva Coconut Butter

The Truth about Dairy on Keto - Replayed28 sept. 202100:49:13

  • What is dairy? I let you know what people mean when they refer to dairy products
  • Cheese is low in carbs, moderate in protein and high in fat, which makes it the perfect keto food, right? I take time to explain why this might not be true for everyone.
  • It is a myth that you need to eat cheese on a keto diet to find success. In fact, dairy products can stall many keto dieters and I explain the reasons.
  • Studies show cheese can be addictive
  • Dairy products can stall some keto dieters. I review some of the reasons for this.
  • How to figure out if you’re sensitive to dairy products
  • How to approach eliminating dairy to figure out if it’s causing a stall or health problems for you
  • Dairy substitutions on keto - the do’s & the don’ts

Links Mentioned in Episode:

Keto and Acne21 sept. 202100:32:55

Some people think a ketogenic diet can worsen, or even bring on new acne. While others claim that keto can actually help heal your acne. So which is it - does keto make acne worse or does keto make acne go away?

In this episode:

  • What about cystic acne?
  • What foods can contribute to acne
  • How medications can affect bile flow
  • Helpful supplements

Links mentioned:

Keto for High Blood Pressure?14 sept. 202100:29:38

Why do we hear so much about people lowering their blood pressure on keto? Is keto magic or is there something else going on? If you’ve seen any changes in your blood pressure since you’ve started keto, we’d love to hear about it. So let’s dig into what may be going on with blood pressure when adapting a keto diet.

In this episode:

  • What makes up blood pressure?
  • Bile flow issues
  • How protein can affect blood pressure

Links mentioned:

Should You Carb Cycle While Following Keto?07 sept. 202100:32:30

Carb cycling is another one of those popular diets trends that can be great for some people, but also really screw up another group of people. Today we'll discuss what's happening if you fall into the latter group, and what you can do to get out of it.

In this episode:

  • When carb cycling is a bad idea
  • When to try carb cycling
  • Why adding carbs can stroke fat burning
  • What kind of carbs are best for carb cycling
  • Does carb cycling vary from men to women

Links mentioned:

Anxiety on Keto31 août 202100:28:35

Events and circumstances in our lives can absolutely create anxiety, but it's our physiology that often causes that anxiety to be magnified and become unmanageable.

In this episode we explore the most common physiological imbalances that lead to anxiety, and ways to improve symptoms.

In this episode:

  • The electrolyte deficiency imbalance
  • Blood sugar issues
  • The anabolic imbalance
  • The alkaline imbalance

Links mentioned:

Why Am I Always Hungry on Keto?24 août 202100:30:39

A common question before starting a keto diet is: Should I be hungry on a ketogenic diet? The common answer is no! Since you should eat to satiation on keto, you shouldn’t be hungry while following this diet. But that's not always the case for everybody, so today we'll chat about 3 reasons you could be finding yourself hungry on a keto diet.

In this episode:

  • Are you digesting fats and protein properly?
  • Under eating Fat or Protein
  • Overeating carbohydrates
  • Eating past satiation for make macros

Links Mentioned:

Can You Follow Keto Without A Gallbladder17 août 202100:37:45

Can you follow a ketogenic diet without a gallbaldder? The short answer is yes, but it's going to take some work. Correcting digestion without a gallbladder can be one of the more difficult issues to improve, but it's not impossible. And if you want to follow a keto lifestyle, it's absolutely necessary to do.

So if you're willing to put in the time and work, this episode is a great place to start if you've lost your gallbladder and want to follow keto.

In the episode:

  • What exactly is the purpose of the gallbladder?
  • What can cause a person to warrant a gallbladder removal?
  • Signs your gallbladder is in trouble
  • Can a keto diet cause further gallbladder issues?
  • Basic tips for keto if you don't have a gallbladder

Links mentioned:

  • Digestion Course
  • Keto Decoded Membership

Should You Be Eating More Carbs on Keto?10 août 202100:43:21

While some experts recommend eating some carbs on keto, other say you can't be within 10ft. of a carbohydrate. So which advice should you follow?

Well, that depends on your physiology and what you're goals are by following a ketogenic diet.

In this episode:

  • How to calculate carbs on keto
  • What about carbs in vegetables?
  • What carbs to avoid
  • Keto carbs around a workout
  • Keto carbs to maintain weight

Links Mentioned:

Insomnia and Keto: Part 203 août 202100:27:03

In Part two of Insomnia and Keto we talk about how the sympathetic imbalance can cause you to lose sleep.

In this episode:

  • The fight or flight imbalance
  • Affects of a low breath rate
  • Affects of a high breath rate
  • Supplemental strategies

Links Mentioned:

Insomnia and Keto: Part 127 juil. 202100:37:47

When most people search for insomnia remedies to improve symptoms they find that what may help one person's insomnia may make another person's much worse. Today we're going to talk about the reasons that might happen. 

In this episode:

  • How low blood pressure can affect insomnia
  • The sympathetic imbalance and insomnia
  • The catabolic imbalance and insomnia

Links Mentioned:

Are You Eating Enough Fat to Get Into Ketosis?20 juil. 202100:32:17

In today's episode we're talking about the highly debated subject of how much fat you need to eat to get into ketosis.

In this episode:

  • Can you do low-fat keto?
  • Why is fat important to keto?
  • What percentage of fat should you eat on keto?
  • Why focusing on calories can hurt your progress on a keto diet
  • How to determine the right amount of fat for you

Links Mentioned:

Can Keto Cause Diarrhea?13 juil. 202100:36:09

In today's episode we're talking about some of the main causes of diarrhea. We also discuss a variety of ways to improve symptoms depending on the cause of your issue.

In this episode:

  • Can a ketogenic diet cause diarrhea?
  • Does keto diarrhea go away on it's own?
  • The role of probiotics
  • Eating carbs on keto

Links Mentioned:

Keto Challenge Q&A06 juil. 202100:34:19

We're answering your Keto Questions on today's live episode.

Links Mentioned:

Keto Flu - Replayed23 juin 202101:04:56

Many mainstream experts urge you to steer clear of a ketogenic diet because they warn of the nausea, headache, dizziness and flat out misery that many people experience while following a keto diet. What these mainstream experts fail to mention is many of these symptoms are only temporary for most ketoers who experience them...and if you approach keto the right way, you may not even experience these symptoms at all!

These symptoms come along with what many refer to as the Keto Flu. They can typically occur within the first few weeks of the diet as your body switches over from burning it’s primary source of fuel of glucose to its new primary source of fuel of fat. As your body is making the switch, it can freak out since you’re losing electrolytes in mass and your body may think fuel is scarce when it’s no longer receiving the carbs it’s become accustomed to running on.

In today’s Chat the Fat we’re talking about the dreaded keto flu, along with the steps you can take to lessen keto flu or even avoid it all together!

  • We talked about what the keto flu means and some of the symptoms associated with it
  • We also reviewed what causes the symptoms referred to as keto flu
  • We shared some of the initial steps you can take to get past the keto flu stage
  • And then we reviewed 5 easy steps you can take to lessen or avoid keto flu completely

Episode Download: Reshare Keto Flu download from course

Listener Question: When I first began keto, I was using urine strips to measure ketones. Someone told me these aren’t accurate. Is this true?

Product Review: Keto Mojo

Links Mentioned:

 
Interview with Suzanne from Keto Decoded - Replayed16 juin 202100:41:30

Suzanne Johnson is a 48 years old mother of 4. She started Keto in June 2018 and since then, she’s down 65 pounds...in less than a year!   

Suzanne was a yo-yo dieter since she was a teenager. She’s tried everything from taking laxatives in college, dexatrim, weight watchers, low fat, low calorie, and even liquid diets. Like a lot of yo-yo dieters, if you can name a trendy diet, she’s tried it. 

Suzanne had her gallbladder removed a few years ago, but still decided to move forward on a high fat keto plan. She found my Coach Me Course & My Big Fat Life Transformation book, which also led her to TC Hale, where she took the digestion course and enrolled in the Keto Decoded Membership. These courses helped her learn how to test for chemistry imbalances she needed to improve to balance her body. She also began digestive supplements to make the weight loss process easier by improving her digestive symptoms. 

During this episode of Chat the Fat, we discuss Suzanne’s journey from yo-yo dieter to how she ended her struggle for good with a real food keto diet.

Links mentioned during episode:

Product Review: Pruvit Ketones

The Keto Transition - Replayed08 juin 202101:09:04

  • We began episode with our definition of a keto diet and explained macros to follow for success
  • There are differences you should follow for a keto transition depending on where you are starting - low carb or the standard American diet
  • We talked about why it may be helpful to switch to a low carb plan first
  • We reviewed which imbalances and digestive symptoms you should improve prior to switching to keto
  • We talked about which steps to take to adjust macros when switching from a low carb plan to keto
  • We reviewed which steps to take to adjust macros when switching from the standard American diet to keto
  • We gave some quick tips to lessen the symptoms of keto flu, or avoid it all together

Listener Question: Once I’m in ketosis, how often should I test for ketones?

Product Review: Cauliflower Foods Crackers

Episode Download: List of low to medium glycemic options to keep in on keto plan

Links Mentioned:

50 Shades of Keto - Replayed01 juin 202100:42:31

If you’ve taken time to research keto and that left you absolutely confused, you’re not alone. See, ketogenic diets began back in the 1920’s as a treatment for epilepsy...but these days, they’re being used in full force as a diet for weight loss, and also for the health benefits that come with a ketogenic diet beyond weight loss, like lower blood sugars and extra energy throughout the day. 

On today’s episode, I’m talking all about the different forms of a ketogenic diet. While it’s true keto began as a very high fat, very low carb plan meant to heal children, now there are different keto plans that work for different keto dieters. This makes sense since we’re all different people with different body chemistries. 

Lazy Keto 

  • Many who follow lazy keto can see amazing results
  • Lazy keto is a good start for many coming from the standard American diet
  • Some may eventually stall on a lazy keto plan

The Standard Ketogenic Diet

  • This is a high fat, low carb and moderate protein plan
  • This follows ratios of macros similar to 75% fat, 20% protein and 5% carbs
  • Standard keto focuses more on quality of food over quantity

High Protein Ketogenic Diet

  • Some focus more on eating more protein, while moderating fat
  • Carbs should still remain low while following this plan
  • Many who follow a high protein keto diet still have to count calories
  • Some people who follow this method eventually stall or never make it into ketosis

Cyclical Keto Diet

  • These dieters focus on eating standard keto at least 5-6 days each week
  • Cyclical keto dieters add carb ups to their routine to help refill glycogen stores
  • This is said to help athletes with better performance

Targeted Keto Diet

  • This is a hybrid of a standard keto diet and a cyclical keto diet
  • This version is also meant for athletes
  • These ketoers add high glycemic carbs right before their workouts

Links Mentioned:

Nissa’s Exercise Story - Replayed25 mai 202100:38:57
  • My humble exercise beginnings
  • How I went from running around in gym class to a full-on cardio addict
  • Chronic cardio and following the CICO method failed me for 20 years, yet I kept at it
  • My 7 biggest exercise mistakes
  • Why relying on exercise for weight loss is the wrong approach
  • Reasons exercise is important
  • My exercise life lesson
  • Staying active vs. over exercise
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