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Do you find that you're a slave to a strict diet yet not seeing the results you desire? Intermittent fasting (IF) might be a better option.
Additional Info
- Segment Number 1
- Audio File talk_fitness/tft020.mp3
- Featured Speaker Drew Manning
- Organization A&E Fit to Fat to Fit
- Book Title Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose
- Guest Website Fit2Fat2Fit
- Guest Facebook Account https://www.facebook.com/fit2fat2fit/
-
Guest Bio
Drew Manning is the NY Times Best Selling Author of the book, Fit2Fat2Fit and is best known for his Fit2Fat2Fit.com experiment that went viral online.
He's been featured on shows like Dr. Oz, Good Morning America, The View and many more.
His experiment has become a hit TV show, called Fit to Fat to Fit, airing on A&E. -
Transcription
Intermittent Fasting with Drew Manning
This episode of Talk Fitness is in partnership with The Vitamin Shoppe, where knowledgeable health enthusiasts are standing by to help you thrive every day.
Lisa Davis (Host): So glad you’re listening to Talk Fitness Today. I’ve heard a lot about intermittent fasting. I have actually been told that I’m doing it and I didn’t even realize it when I was speaking with somebody about what time I go to bed and I stop eating at six p.m. and I don’t eat again until 8 or 9 in the morning or something like that, and I thought oh well this is good. So, today we are going to find out if this is actually is correct with the wonderful Drew Manning. We are going to be talking about intermittent fasting and approved fasting liquids. Heh Drew. Oh, Drew can you hear me?
Drew Manning (Guest): Yeah, I’m here.
Lisa: Heh, I’m going to start again. I didn’t like my intro. Blah, blah, blah. Okay here we go. I’m just going to bring you in. Skip all my dumb stories until later. Okay. You know I can’t help myself. So glad you’re listening to Talk Fitness Today. Today we are going to talk about how to intermittent fast and approved fasting liquids with the one and only Drew Manning. Heh Drew.
Drew: Heh Lisa, how are you?
Lisa: I’m good. I’m so blessed that you are on the show a lot. I just think you are so fantastic and I have learned a ton. If you missed the last interview, Drew and I talked about the top three mistakes of keto and how to avoid keto flu and much more. Today we are going to talk about intermittent fasting, approved fasting liquids like I mentioned. This seems to be the big thing right now Drew. When did you first get on this intermittent fasting train?
Drew: Yeah, so I have been doing it for a few years now. I learned about it probably five or six years ago, it became really popular in the health and fitness community and at first, my mentality of what I had been taught was if you stop eating, your metabolism will slow down. And so, I was eating six, to seven meals a day, eating every two or three hours, thinking if I stopped eating I will lose all my gains, I’ll lose my muscle mass and that’s a big myth that lot of people in the fitness industry believe and I used to preach it; until I dived into the science behind it and looked at it and then actually tried it out for myself. And so, I became a huge believer in it and it’s been honestly a huge – it feels so much – you feel so much more free not being a slave to food, right meal prepping six or seven meals and bringing your food with you all the time is really, really hard for a lot of people to sustain. So, this is so much easier to go throughout your day not having to be a slave to food.
Lisa: That sounds fantastic. Alright, so what is intermittent fasting?
Drew: So, to keep it very basic, it’s just where you restrict your body from eating during a period of time and you eat your food within a certain window. So, for example, a very popular intermittent fasting protocol is 16 hours of fasting, followed by an eight-hour eating window. Right, so you eat all your meals within those eight hours and the theory behind it is it forces your body to burn fat for fuel during that fasting period. Because honestly, we all fast, right when we sleep, we fast for eight hours or so and so there’s a lot of health benefits to fasting and all we are doing is extending that period of fasting to a little bit longer to force our body to use up some stored fat so it is really effective at helping people lose fat, lose weight, but also feel great during the day and realizing that they don’t need to eat every two or three hours, like we have been taught.
Lisa: So, I will usually eat dinner around 5:30 – between 5:30 and 6 and then I don’t eat anything after that. I think a lot of people end up making the mistake or the choice to eat after that, watching TV and usually it’s not the best choices, right. So, I think it’s good to give yourself a cutoff and say okay I’m going to stop eating at this time. So, I stop eating and I won’t eat past six and then I won’t maybe eat again, if I didn’t eat again until 9, I’m not good at math, is that enough hours?
Drew: Yeah, that’s about that’s almost that’s what 14 or 15 hours. If you stopped eating at 6 p.m. right and you don’t eat until 9 that’s about 15 hours of fasting, right. So, that’s great, but a lot of people, they have a hard time with that at first because they have never gone that long. Like they eat until they go to sleep and then as soon as they wake up, they break the fast and eat breakfast, right away. So, this kind of forces you to keep those meals within a certain window if you will and just keeps you more strict with this regimen and it can really help you with your health goals. So, that’s why it has become so popular is you’re cutting out the eating the minute you wake up and eating until you go to sleep and kind of provides structure for you to say okay, it’s noon, I can eat my first meal. I can’t eat past 8 p.m. or whatever time frame you choose. It just kind of forces you to stick with that structure.
Lisa: Now the intermittent fast, some of the benefits would you say weight loss or just maintaining the weight depending obviously on what you are eating and on your activity level. Because there are a lot of different factors that play into it. But would say the overall thing of it is feeling better and weight loss? Or what would you say?
Drew: Okay, so there are a lot of physical but also mental and emotional benefits to fasting. So, first of all, yes, you can lose weight, you can lose fat by doing an intermittent fasting protocol. It just depends on what your goals are. So, for me, I use it not to lose weight, not to lose fat but like kind of to maintain my body composition and feel optimal during the day because my brain feels so much sharper when I don’t have like a heavy breakfast or a heavy lunch. I can get so much more done workwise during the day. And so, for me, my mental clarity and cognitive function is improved when my body is not using energy to digest the food. And so, that is more on the mental and emotional side. Also, there are a lot of health benefits to fasting like longevity, antiaging, better digestion, better nutrient absorption as well and that’s why fasting has been a protocol for thousands of years. Religions use fasting as well for spiritual reasons and so, there are a lot of health benefits other than the physical side to fasting. And so, that’s why I’m a huge fan of it. No matter what reason you use it for; you can actually gain lean muscle mass, put on muscle mass, while doing an intermittent fasting protocol because if you are working out on a fasted stomach, you are burning stored fat for fuel, but also your human growth hormone levels or HGH will increase, your testosterone will increase which will help you then build lean muscle mass if you are eating like the right amount of calories, right amount of macronutrients during those meals, not just if you eat crap. It depends on what your goals are. If you are looking to lose weight, lose fat, then obviously you need to tweak your meals to go with those types of goals. Does that make sense?
Lisa: Oh, completely. You know it’s funny you mentioned the religious reasons, so I’m Jewish and we weren’t religious at all but, we would fast on Yom Kippur, nobody ever made me in my family, but I decided to once. I think I was twenty. It was like the hardest day of my life. I was just terrible at it. So, I have always been a little reluctant. You’ve done several day fasts. I follow you on social media and I know you did a three day fast. Let’s talk about that. When you want to take it a step further and then let’s touch on those approved fasting liquids as well. I have to get over my fear of fasting. I mean the intermittent fast I can seem to do okay, but when I think about not eating for a day or two, I’m like what. Give me my food.
Drew: I know. Our generation, our parent’s generation has always had access to food pretty much on demand, right ever since we had grocery stores and surplus of food supplies here in America. We have always been able to eat three square meals a day for a couple of generations, but a couple of hundred years ago, three hundred years ago, we didn’t always have access to food. So, it’s very new for us humans to always have food whenever we wanted it. So, our bodies are adapted to go periods of time without food. That is just how humans were designed which is awesome, otherwise, if you didn’t eat for three or four days we would have died and we never would have evolved as a species, so our bodies were made to go periods of time without food and it’s actually healthy and it’s natural. So, I have had a lot of doctors on; Dr. Jason Fung is an expert on fasting and I have had him on my podcast, I have read his book called the Complete Guide to Fasting. So, once I understood the science behind it I’m like oh, there is actually some serious health benefits to extended fasting. So, my first fast was about a year ago. I did a seven day fast. Now you don’t want to just jump into fasting and say okay I’m going to stop eating for seven days, you could, if you are mentally strong, but if your body is not prepared, if you haven’t done any intermittent fasting or you have never done the ketogenic diet, it will be really hard to transition. If you just stuff your face with pizza and fries the day before and then try and fast for a day or two days or seven days, it would be really hard.
So, I have done the seven day fast. But you still are drinking liquids which we will talk about approved liquids and you are taking in minerals and electrolytes, so you don’t feel too horrible, but after you get past day one and two, you actually feel euphoric and something you never experienced before. Your mind is just so much clearer because your body is not bogged down by having to use so much energy to digest food. We have been eating every single day, all day, for twenty, thirty, forty, fifty years of our life and we have never known what it’s like to go without food and actually is a great state of mind to be in, to be honest with you. There are lot of health benefits like I said antiaging, longevity, better digestion. There is a lot of anticancer properties to fasting, so fighting off cancer cells in our body and other diseases, strengthening your immune system, that’s why fasting has been kind of used as medicine for thousands of years. Like if you had a disease, they would have you fast and that was shown to be very beneficial in fighting off certain diseases. But with our modern society of always having access to food, that concept of going one day without food seems oh my God, how am I supposed to live? But I promise you, if someone put a gun to your head and said okay, you are not going to eat for three days, I promise you, you would survive.
Lisa: Yes. And when you are talking about fasting liquids. You are thinking, I’m thinking bone broth or water or are there other things, or do you ever just do a water fast? Talk to us about the different types and why you would do one of them as maybe a green juice or yeah.
Drew: There are different types of fasts. And all fasting has benefits. No matter what protocol you follow, whether it is a true fast, a fat fast, a water fast, there are benefits to all of it. So, find out what works best for you and try that out. Obviously, a water fast is probably the one you want to shoot for, but for me and my protocol that I put out there for people is that I do have approved liquids where I will drink water, black coffee, tea, apple cider vinegar a little bit, add a little bit of lemon to my water. I will add salt or maybe a cup of bone broth per day, so these really low-calorie drinks that really aren’t giving me a spike in insulin, they are not spiking my insulin at all, they are very low caloric and so it is still a fast in my opinion. But I’m getting in some micronutrients like if I do powdered greens which has 20 or 30 calories or if I do like kombucha, I’m okay with that at well or exogenous ketones, sometimes I will add those in to help during those day one and day two where I feel a little bit lethargic and a little bit of brain fog because I’m hungry those days. But it’s really a great euphoric feeling honestly, being able to go without food. So, there are a lot of great benefits to fasting and I recommend that everyone at least try it out. I mean growing up. I grew up Mormon and we had to fast for 24 hours once a month and it was horrible. Like I hated it. I didn’t know how to prepare for it. I didn’t know how to like I would stay up till midnight the night before eating as much as I could and then just being starving all day at church like horrible. I didn’t know how to properly fast and so now I do. I love it. So, I’ll do it once a quarter maybe for three to four days. I don’t think I will do a seven day fast again, that was kind of long for me. But going once a quarter, I think is great for your health, to be honest with you. It is one of the best cleanses or detoxes I have ever done.
Lisa: Oh that’s great. I did do a soup cleanse it was through a company called Soupure, which I absolutely love. I have no affiliation with them, but they make the best flippin’ soups. Everything is organic. Everything is amazing, and you just ate soups for three days. I felt incredible. I know that’s different, because there are still chunks of vegetables and stuff, but it was – it was all vegan, it was really good. It was delicious soups. What about something like that if someone, just to do that first and then maybe do a liquid fast or what do you think about juice fasts? I’m assuming as long as the juices are not high sugar, obviously.
Drew: The juice fasts still, like I said, any fast is still beneficial for your body. You just have to understand with juice fasts, you are still getting a spike in blood sugar levels by chugging the juice. Now if it is mostly vegetable juice; you probably won’t get as much of a spike in blood sugar levels. So, that’s the problem is you are going to kind of stimulate that hunger and you are going to want to eat, I think you will feel hungrier by doing the juice fast, but there is still a health benefit. You are flooding your body with like a ton of phytonutrients and vitamins and minerals, so I still think there are benefits to juice fasting. So, that might be somewhere where you start and then maybe try a 24-hour fast. The way I tell people to get started on these extended fasts is to start out with intermittent fasting and then extend that period from maybe 16 hours of fasting to 18 hours for a week or two and then bump it up to 20 hours and then try a 24 hour fast and see how you do. And then from there, schedule it out. Maybe like once a quarter you do a two day fast or a three day fast. There are still benefits to it. Do you research first. Look into the science behind it and see if it’s right for you and your lifestyle.
Lisa: Now you have a great keto program. Do you have a great intermittent fasting program? Have people been asking you about that or is that something that’s on the horizon to kind of walk them through exactly what to do?
Drew: No, I have a 21-day program that walks people through kind of baby steps them through the process of intermittent fasting. So, it’s a 21-day program, very detailed and structured with detailed meal plans and recipes and specific guidelines for you to follow. So, week one you are at a 12-12 protocol. So, twelve hours fasting, twelve hours of eating and then week two, we bump you up to 14 hours of fasting, 10 hour eating window and then week three, we bump you up to 16 hours of fasting, 8 hour eating window and people see great results in a short amount of time and it is not strict keto. It is more if a balanced approach, but you are still getting the benefits of being in a modified – or a minimal state of ketosis through the intermittent fasting period and so, it’s a beginner’s guide to intermittent fasting so that would be a great place to start before trying to do a 24 hour fast.
Lisa: Okay, I have to. Oh sure.
Drew: Oh shoot, I should have brought my popper thing. Okay, got ya.
Lisa: Well Drew, I definitely want to get that because I want to do that program. Now what about if somebody wants to do keto and the intermittent fast program at the same time? Should you do one or the other? Would it be too much? Or unless you have already been doing keto for a while, right and that’s just the way you happen to eat?
Drew: Now I think there is a synergistic effect with doing keto at the same time as doing intermittent fasting. They kind of go hand in hand in my opinion. But, with intermittent fasting, you don’t have to be as strict, but if you want to combine those two and you are willing to give it a try; that’s how I got started. I started doing an intermittent fasting protocol while doing keto and that’s why I noticed those benefits pretty quickly to be honest with you. Because the quickest way to get into ketosis is to fast, to be honest with you. Eating a ketogenic diet; you will still get into ketosis, but it takes a while longer. So, if you want to get into a state of ketosis really quick, you stop eating, right, so, that’s why I combined intermittent fasting with keto, but for some people, that are eating a standard American diet and want to jump into it; I would say maybe transition to the intermittent fasting program, so try my healthy 21-day jump start program first and then from there you can try out my 60-day keto program which will kind of take it to a whole other level; which the 60-day keto program is a type of intermittent fasting but you are having bullet proof coffee which technically will break the fast because you are getting a small bump in insulin from even from the fat, but it is not a – it is not like eating carbohydrates. Because you are eating pure fat, like it will not give you a big spike, it will give you a small bump in insulin but, so it is not a true fast, but it is a form of intermittent fasting in the keto program.
Lisa: Now what’s been the feedback? I bet people are loving these programs.
Drew: People love it because the flexibility. There have been huge results. I have a ton of transformations. If you go to my page, you will see great testimonials from people from all over the world, all different backgrounds. People that have both lost weight, lost fat, but have also put on lean muscle mass or people that have just gotten off their medications, their blood pressure medications or type two diabetes medications as well and they just feel so much healthier and here’s the thing. Like I’ll be honest with you. Keto might not be for everybody. Intermittent fasting might not be for everybody. But what is awesome is people are willing to give these programs a try to find out if it is optimal for them and maybe it is and maybe it isn’t but maybe it’s a version of it. Maybe it jump starts their health and from there they are like okay, I didn’t feel great on this, maybe if I tweak it a little bit and I do the 16- 8 protocol for intermittent fasting, I feel more optimal on that than I do these 24 hour fasts or these three day fasts. It depends like just – I tell people all the time, become your own self-experimentation and find what works best for you.
Because me telling you what to eat or some other expert or guru or magazine or celebrity saying heh I eat this way to lose fat; doesn’t mean it is going to work for you. So, there are all these people pulling you in different directions which is why it gets confusing but be willing to try new things. be willing to do some experiments on your body and what I tell people, give it like a minimum of 21 days, right maybe 30 days minimum of consistency before you write it off and say you know I tried it for two days and I didn’t feel great so it’s not for me. It takes your body time to adjust to a new eating protocol, so I don’t care if you go vegan or vegetarian or paleo or keto; it doesn’t matter to me. Find what works best for you because the only person that knows what’s best for you is you, not your doctor, not some expert or guru online. You know what’s best for you. So, try different protocols for maybe 30 days and find what best suits you and your lifestyle and maybe what worked for you yesterday doesn’t work for you today and now that you are 20 years older, maybe that diet you did back in your 20s doesn’t work for you anymore because your hormones have changed. And so being open to upgrading your knowledge and your nutrition and your exercise even, is very important for us I think to continue to progress in our lives.
Lisa: You know, I’m really glad you mentioned exercise. Do you exercise when you are fasting? Or does it depend on if this is something you have done before or are you supposed to rest?
Drew: No, that’s a great question. At first, it is hard for people to exercise on an empty stomach. But after a while, like maybe a week or so; your body gets used to it and it starts learning how to use stored fat as energy which is why you are going to see a greater fat loss working out in a fasted state. Like I said, it is going to increase your HGH production as well as will help you build more lean muscle mass. The more lean muscle mass you have, the more fat you burn. So, don’t be afraid of lifting weights ladies, if you are listening. A lot of women are afraid that they will get big and bulky. I promise you, unless you are supplementing with testosterone; you are not going to put on a lot of muscle like you think you are. So, anyways, I work out in a fasted state almost every single day and I feel great, I feel optimal. I can do cross-fit type of workouts, I can do an endurance type of workout, I can lift. It depends on the person, but you just have to give your body time to adjust and adapt.
Lisa: Alright, so that’s on the intermittent fast, right, so you haven’t eaten breakfast, let’s say you haven’t eaten 16 hours before you are going to go work out. What about if you are doing like a hard core three day fast? You are still working out or do you like maybe rest the first day?
Drew: That’s a great question. So, I normally don’t do any kind of high intensity workouts when I fast, though this past three day fast which I just ended last night, to be honest with you; I went for a walk or a hike every day. So, yeah, nothing extreme. It wasn’t running, but I would go for like an hour long walk and hiking in the mountains, so you are hiking up hills, get that heartrate up a little bit and then I would come home and swim and nothing fast or intense but just nice slow easy pace and that’s pretty much all I did, but a lot of walking when I fast instead of lifting heavy weights or high intensity workouts, to be honest with you. But, I know people that have lifted heavy with really long breaks in between and really low amount of reps, so maybe three reps to five reps, not exhausting their body, but I now people that have done that on their extended fasts. It just depends on the person. But for me personally, long walks and light exercise.
Lisa: Oh, that’s great and before I let you go; we have a couple more minutes. Give us the approved fasting drinks one more time or beverages.
Drew: Yeah, so water, obviously. Water is totally fine. Coffee, tea, apple cider vinegar, powdered greens, bone broth, and exogenous ketones. You can also add in sparkling water like La Croix or those kinds of drinks to give yourself a little bit of flavor. Those are the approved liquids that I’m okay with on an extended fast or during your fasting window. Right, so just try not to add a lot of calories during that fasting window. Keep those calories to a minimum and worst case scenario, just do water, you will be fine, I promise.
Lisa: Alright, so let’s say you have done a three day fast. Talk about breaking the fast. You don’t want to go hog wild and eat everything in sight, right?
Drew: You think you can, but I promise you, really quickly, your stomach shrinks, you realize oh my gosh I ate way too much. So, I try and eat really clean with my first meal back and a lot of easily digestible foods. So, I won’t do like heavy carbs and fats together. Like I won’t do pizza, fries and cheeseburger with a bun. You will feel awful. I promise you. Right away. So, I try and stay really easy, so I will do like a few scrambled eggs with some coconut oil or butter, maybe like a grass-fed burger on the side with some avocado on top and then I really don’t do a ton of like vegetables right away because those are harder to digest. So, I start out with maybe some white potatoes or a little bit of rice, white rice or maybe some sweet potatoes. Because those are easy to digest, to be honest with you. And that is kind of like my first meal and I start out small. So, I definitely start out with like a smaller meal than I normally would eat and then the next day, I kind of up my calories a little bit more and have bigger portions and I start working out again and so you are back to normal pretty quickly.
Lisa: Oh cool. Well Drew you are so awesome. I always love having you on. Tell us all the ways we can find you and I highly encourage people to do your programs. I’m going to do them in 2018, I have it all set and I’m not one of those – you know I set my goals and I don’t do them. So, I’m excited. I’m excited. I think I’m going to do the intermittent fasting first because I have already been doing that a bit and then do the keto. But anyway, tell us all the ways people can find them.
Drew: Yeah, so the Healthy 21-day Jump Start Program is just healthy21jumpstart.com and that’s the 21-day intermittent fasting program and if you want to do keto it is keto.fit2fat2fit.com and that’s my 60-day keto course that a lot of people have done and then online you can find me at fit2fat2fit for my website, all my social media handles, my book, my podcasts and my TV show, which is coming out on January 8th, 2018, season two. It is going to be on Lifetime, so set your DVRs for January 8th, 2018 6 p.m. It will premiere season two. Super excited about that and that is called Fit To Fat To Fit, Fit To Fat To Fit. So, that is where I take other trainers on the fit to fat to fit journey. Put them through this the weight gaining process and then they have to lose the weight with their client together at the same time. It definitely humbles these trainers that think they know it all and think it’s easy. It’s a great TV show in my opinion.
Lisa: Oh I love your show. Well next time you come on, you are coming back in January, we should talk about the show, because I am such a fan and I’m so excited and it is going to be on Lifetime. That is great. Well I want to thank everyone for listening to Talk Fitness Today. I always learn so much. I love having Drew on. Again, you can check us out on social media at talkfitness2day, also you can me out at healthmediagal1, so everybody intermittent fast and stay well.
This episode of Talk Fitness was produced by The Vitamin Shoppe where trusted health enthusiasts help you thrive every day. Visit one of 800 stores across the country or head to Vitamin Shoppe.com for all your wellness needs. - Length (mins) 26:12
- Waiver Received No
- Host Lisa Davis, MPH
Many keto novices think the diet is just about eating a lot of butter, bacon and cheese, but they don’t really understand the ins and outs of how the diet works.
Additional Info
- Segment Number 1
- Audio File talk_fitness/tft019.mp3
- Featured Speaker Drew Manning
- Organization A&E Fit to Fat to Fit
- Book Title Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose
- Guest Website Fit2Fat2Fit
- Guest Facebook Account https://www.facebook.com/fit2fat2fit/
-
Guest Bio
Drew Manning is the NY Times Best Selling Author of the book, Fit2Fat2Fit and is best known for his Fit2Fat2Fit.com experiment that went viral online.
He's been featured on shows like Dr. Oz, Good Morning America, The View and many more.
His experiment has become a hit TV show, called Fit to Fat to Fit, airing on A&E. -
Transcription
Top 3 Mistakes of Keto & How to Avoid the Keto Flu with Drew Manning
This episode of Talk Fitness is in partnership with The Vitamin Shoppe, where knowledgeable health enthusiasts are standing by to help you thrive every day.
Lisa Davis (Host): So glad you’re listening to Talk Fitness Today. The other day I was talking with my husband about keto and wanting to do keto and he said, yeah, you know I have thought about that too, but I don’t want to get that keto flu. I hear that for a couple of weeks you feel lousy and blah, blah, blah and I thought well, I know the guy to go to about this, my friend Drew Manning. He is a regular on all my shows, It’s Your Health, Talk Healthy Today, Talk Fitness Today. Drew I have to have you on Naturally Savvy and then you will be on all my shows. We are going to be talking about the top three mistakes of keto and how to avoid keto flu. Drew, welcome back.
Drew Manning (Guest): Thanks Lisa. It’s a pleasure to be back on.
Lisa: Alright, so Drew, first of all, for people who are like okay what is this keto thing. I’ve heard about it. Let’s jump into some of the basics and the mistakes and then let’s avoid that flu. Maybe I can get my husband to do it with me.
Drew: Yeah, so first of all, people need to understand what keto is before they just jump into it. A lot of people think it’s just eating a lot of butter and bacon and cheese and then they are doing keto, but they don’t really understand what it means. So, basically, ketosis is a totally different metabolic state that your body enters into when there is no glucose available. So, basically, what that means is that is if you cut out carbohydrates, which turn into glucose in the body; your body is forced to produce these things called ketones to be used as energy. Right, so it is kind of our body’s backup system. So, if we stopped eating today, we wouldn’t die within a day, right. Our bodies can live a long time using our stored fat as energy. So, basically you are becoming a fat burner instead of a sugar burner, right, which come from carbohydrates so that we have to put in our body. But our bodies can last a long time living off of its own fat stores but to do that, you can get into ketosis one of two ways. One is either just stop eating, right which isn’t always fun for some people. So, I get that. Or you can hack that by eating a ketogenic diet which is really high fat, so about 70% of your calories coming from pure fat and then about 25% from protein. So, it’s only a moderate amount of protein, not a lot and then 5% or less of carbohydrates. So, it’s very low carb, but that forces your body to breakdown the fatty acids in your body and convert them into ketones and then ketones are used as energy instead of glucose for our brain, our muscles and our organs.
Lisa: Oh, that’s nice. And this is something that you do, and you look like a million bucks and you sound like a million bucks, so I’m assuming you feel better? Because I know like a lot of people are going towards things for looks, but I want to look and feel better.
Drew: Yeah, so, ketosis has a lot of applications other than just weight loss and fat loss. Now a lot of people use it for fat loss and weight loss, but I look at it as nutrition for your brain. So, for me, the big thing I noticed when I did it, when I first did it a few years ago, was that my mind felt so much clearer, so the improvement in cognitive function and mental clarity was like night and day compared to what it was before. And I wasn’t a slave to food all day. So, I didn’t have – I didn’t feel the need to eat every two or three hours like I usually did to “keep my metabolism going.” I could eat once or twice a day and feel fantastic and my brain was so much sharper and there were no crashes in energy throughout the day. I even just finished a three day fast recently, running off of ketones as an energy source and not feeling hungry. So, it just takes a while for your body to get used to it and get adapted to it. So, the number one thing I tell people, when they go keto, is to be patient with themselves and with their bodies.
Lisa: Alright, that is good to know. Okay so, here’s one of the things for me and I know other people out there; I can’t do dairy. If I eat any dairy; I’m like I don’t want to be gross but like, but I’ll leave it at that. I mean there must have been butter in something I ate yesterday because I got it at Whole Foods and honestly, I was up last night like not able to sleep because I was just like so phlegmy, okay I’ll say the word. It’s horrible. So, I hear about the butter and the coffee and the butter and this and the butter and that and I think well what am I and even ghee I’m sensitive to and I know other people out there, whether it’s lactose intolerance or this sort of issue. What do we do? Because I’m nervous I’m going to run out of things to eat because I don’t eat cheese either. Right and isn’t that part of it or are there ways around this?
Drew: Oh, there are totally ways around it. That’s the problem I think a lot of people if they can only eat too much dairy when they go keto, like I said they just think it’s a lot of cheese and butter and cream cheese. It can be that for some people that tolerate dairy, but most people have some type of allergy to dairy right and, so I used to be lactose intolerant, so you can do it dairy free for sure, so you are adding in a lot more plant based fats instead of animal based fats. So, avoiding the butters and the cheeses is definitely doable. You can use MCT oil instead of butter, right or you can use coconut oil instead of butter. So, there are a lot of different options out there. You don’t have to eat dairy especially if you are sensitive to it.
Lisa: You know you brought up a good point with the MCT and the coconut oil which brings me to a question by the way, I eat both. My husband was asking me the other day, again he said you know here he comes and here you come this is great and you are going to help us out. He said, hon what should I be taking every day in my smoothie like a teaspoon of coconut oil or some MCT oil? And I said well, I’m going to ask Drew. Because I want to make sure I get the right answer. So, what do you use for what? Because I would just love for you to answer that because I think that is something that is kind of confusing, right because I kind of go back and forth.
Drew: Yeah. So, first of all, coconut oil contains a lot of MCT oil, right, so coconut oil is comprised of about 60% MCT oil. MCTs are medium chained triglycerides, so it is a type of fat that is used very quickly and efficiently as energy inside of your body. So, MCT oil basically, they extracted that from the coconut oil and then you just get pure MCT oil. So, it’s concentrated. So, that’s the difference between those two things. The only problem is that for a lot of people, they have to be very careful at first with MCT oil because you have to build up your tolerance to it, so if you eat too much the first time, you will have disaster pains and you will be running to the bathroom. Yeah so, it’s not very fun. So, start out small and then build up from there but you will feel great adding MCT oil to your coffee, to your smoothies, you can cook with it. There are a lot of great options for it but the thing with keto is you have to be adding in these high-quality fats to get that 70% of your calories from fat.
Lisa: Yeah, that’s true, but you don’t want to put too much. Now what about with the coconut oil? Why would someone take that over the MCT oil? Do you get more lauric acid? Do you get more of the other antiviral properties of the coconut oil if you just take the regular coconut oil versus the MCTs?
Drew: Yeah, there is going to be more lauric acid and I like to mix it up to be honest with you. It’s not like one is better than the other, in my opinion, but I like to get my fat from a lot of different healthy sources. So, sometimes it’s grass fed butter, sometimes its ghee, sometimes coconut oil, sometimes its avocado oil or olive oil. I like to mix up my fats and get them from a lot of different sometimes plant based sources, but sometimes for me, animal based sources so fattier cuts of meat, sometimes are where I get a lot of my fat from as well.
Lisa: So. Take us through like a breakfast, lunch and dinner, just so people can get an idea and try and if you can include some dairy free ones too that would be great.
Drew: Yeah. So, I start off my day usually with some type of what is called bullet proof coffee which is some type of coffee with healthy fats added to it. You can do a tablespoon of grass fed butter, a tablespoon of coconut oil or MCT oil and then you add it into your coffee and you blend it up and, so you have a fatty coffee for breakfast and actually it is really filling, and it is pure fat, right. So, you don’t get a big insulin spike from this bullet proof coffee and you have great energy without like a hard crash later on like you would with a – it you add sugar to your coffee. And so, that’s my breakfast and I go work out and then honestly, I’m not hungry until around lunchtime. So, around lunchtime, is my first big meal of the day which will be comprised of probably maybe like four or five eggs, a couple of tablespoons of grass fed butter or coconut oil, a lot of spinach or broccoli sautéed in that as well. I’ll add in chicken sausage or pork sausage sometimes with the grease, I know that sounds weird, I add it in there as well and then that’s my lunch. And then I’m not hungry, honestly until dinnertime. So, this is where it’s nice, I don’t have to plan my meals and meal prep all day long, not having to eat every three hours, I’m not a slave to food. I can go throughout the day, my mind is clear, my stomach is full and I’m feeling great energy and then dinnertime; maybe I’ll have a couple of grass-fed burgers with bacon and avocado on top with a side of sautéed cauliflower and I’ll sauté the cauliflower in butter or coconut oil with a lot of salt on it and then that’s my dinner. And that’s like a typical day for me. So, like I said, I eat two main meals. I’ll have the bullet proof coffee every now and then and sometimes I will do one meal a day, one large meal and I feel great. So, that’s kind of like a typical day on keto.
Lisa: Wow. Now what about a salad. Like I love a big salad with beets and celery and cabbages and cucumbers and tomatoes and I mean does that fit in at all. Because I do love that, those fresh vegetables.
Drew: Totally. I have a great recipe called – I call it the keto man salad, but you can call it the keto woman salad too. It’s a huge portion. Right, it’s a huge portion and that’s why I call it the man salad, but take a huge salad bowl, and I’m talking like big and I put in all the vegies, so when I say vegies, I mean non-starchy nutrient dense vegetables like spinach, and kale and broccoli and Brussel sprouts and I cut them up really, really small, all these vegetables. I will throw in maybe almonds or brazil nuts every once in a while as well to bump up the fat and then I’ll add in my meat, right, whether it is like left over steak or even eggs or some type of fattier cut of meat that I like and I’ll add that, that’s my protein source and then I will drizzle like maybe a half cup of olive oil, I know it sounds like a lot, but like I said, you need to get in a lot of high quality fat and then I’ll cut up an avocado and add that in there with some olives and then I just toss it and that’s my go to meal. It takes me a good like thirty minutes to eat, to chew all that, but I love that.
Lisa: I love that too. You know you really need to make sure you have enough time to. Sometimes I’ll make a huge salad and I’ll be like oh crap, I got to leave soon, and I still have this ginormous salad left. Alright, so now that we know the basics, let’s talk about what are the top three mistakes of keto?
Drew: Yeah, so the first this is people don’t drink enough water initially. Because here’s the thing, when you eat a lot of carbohydrates, your body retains more water. But when you stop eating the carbohydrates, your body will push out a lot of that water so that’s why a lot of people lose a lot of water weight initially but at the same time, that can dehydrate you because it causes an imbalance of electrolytes, so you need to be supplementing with sodium, potassium and magnesium specifically to replenish those electrolytes and that’s why a lot of people experience the keto flu is because they are not drinking enough water one and then two, they are not adding enough salt to their food. So, you need to add – you need to have about five to ten grams of sodium per day from high quality sources. So, pink Himalayan or sea salt, these types of salts still have the minerals intact. The regular table salt that is like iodized, that is stripped of all its minerals, isn’t the type of sodium I’m talking about. You want real salt, so five to ten grams of that and then maybe sometimes you need to supplement with magnesium or potassium to make sure that your electrolytes are balanced. So, that would be like the two, that would be the top two mistakes that people make right there and then the third one honestly is not being patient.
So, to go keto, you need to give it at least I would say sixty days minimum of consistency and keto is not one of the things you can just do for a few days and then stop and then do for a few days and then stop, because you never really get into a state of ketosis. So, you need to be consistent with your efforts for at least sixty days to train your body, give your body time to adjust to using ketones as a fuel source. If you think about it, you have been running off of glucose for thirty, forty, fifty plus years, for some people and now you are trying to say okay, no more glucose, let’s run off of ketones but your body has never used ketones as an energy source. It’s going to take a good two to four weeks to get adjusted and go through that transitionary period. So, at first, you might feel some symptoms of the keto flu, but like I said, if you drink enough water, you are supplementing your electrolytes are balanced, you won’t feel those keto flu symptoms nearly as much as if you just stop eating carbs one day and you just try to eat keto and for a lot of people, they experience keto flu.
Lisa: Sounds like even if you are doing the right thing, you might feel it a little bit but, it does pass and what are some of the symptoms? Do you feel like you have like a regular flu?
Drew: No, it’s not like a flu like symptoms, but it’s things like lack of energy, brain fog, dizziness sometimes, cramping in your muscles, lightheaded, those kinds of things. But those are usually caused by an imbalance of electrolytes so what I tell people to do if you experience any of those symptoms, you can do a couple things. One is take about a half teaspoon of salt, put it in the palm of your hand and just down it and then chug a bunch of water afterwards with it. Or just take a big gulp of pickle juice. That’s another hack that I do to help alleviate those symptoms if you are experiencing them and you want to get rid of them like right away. Another thing you can do nowadays that is really popular, is you can supplement with these things called exogenous ketones which are a supplement that you can take that essentially puts your body in a simulated version of ketosis, not true nutritional ketosis, but a simulated version within thirty to sixty minutes and they are really popular. They are available online nowadays and that can help alleviate the keto flu symptoms during that transitionary period.
Lisa: Now what do you think about using those on your own. Somebody sent me some, I think it was Pruvit. Does that sound familiar?
Drew: Yeah, that’s a popular company that makes them.
Lisa: Okay, so I haven’t tried it yet because I wanted to talk to you first. So, how would I just even if I am not keto yet, someone could just take that and what’s the benefit of that and how often should they take that?
Drew: Yeah, well it’s going to help out. It is going to help out if you are doing a nutritional ketogenic diet with taking a supplement. It just helps out during that transitionary phase but also, it gives you a big boost in brain power. So, Ketones are a very efficient fuel source for your brain so if you have a long day at work where you have, you don’t have time to eat for example; it is kind of like a meal replacement, because there is an appetite suppressant effect with taking exogenous ketones, so you don’t feel as hungry, but your brain feels mentally sharp and clear. So, I will use it if I have a long day of like travel or podcasting or speaking engagements or I will also use it as a pre-workout. So, take it 45 minutes pre-workout to fuel your body with ketones and your body starts to learn how to use those ketones a little bit quicker than waiting for your body to produce the ketones. There are also therapeutic applications. There is a neuroprotective benefit for your brain taking exogenous ketones and it helps to reduce inflammation as well. So, there are other therapeutic applications to taking the ketones. Are they necessary? Definitely not. Just like any other supplement. But they can give you a boost if you want to invest in it.
Lisa: Yeah, Invest. They are expensive. Oh my gosh, when my husband saw me ordering it, he is like what the heck is that? What are you buying? He said just do the keto diet. They are really expensive.
Drew: Yeah, they are. They are more affordable than they used to be. There are some other companies like Keto Logic is a good one, Perfect Ketones is a good one that is more affordable. Those ones are some really good ones that I have tried and tested before. And they work pretty good. And they taste really good. There are other ones that are more expensive, so yeah, it’s just a newer supplement. Over time, the demand will continue to rise, and the price will probably drop at some point.
Lisa: Oh, that is good to know. Alright so Drew, so let’s say somebody is listening and they are like so I’m not ready to do keto yet, I want to – I want to get through the winter, whatever their reasoning is, should they start taking those ketones, that we just talked about? I mean is that something – and would they – and how often would you do that? Or would you just do it like you said, if you have a long day or you have a big workout or something like that?
Drew: Yeah, so me, personally, I take them almost every day as a pre-workout or just like as a brain boost first thing in the morning, but then I can go a couple of weeks without them, just to make sure I don’t get dependent on them. But yeah, I would say if you are going to go keto; I would just use them effectively and use them when you actually do a keto diet so that the transitionary period is a lot easier taking the keto supplements to be honest with you.
Lisa: Now you have a whole program. Tell us about it. Because I definitely feel like if you have guidance from an expert; it makes it so much easier than trying to Google it and figure it out yourself. I mean you can do that, but I feel like it is safer to work with someone like you. So, tell us about your program.
Drew: Yeah, so I went on the Dr. Oz show a couple of years ago talking about the ketogenic diet, but I had no program in place and so, so many people reached out to me saying heh, I saw you on Dr. Oz, I want to do the keto diet, but I need some kind of program or guidelines and I’m like oh yeah, duh. I should have had that in place already. But, so I created after the demand of people asking me for it. So, what I did was created an intro to keto course first as a sixty-day program with detailed meal plans, detailed grocery lists, easy to make recipes that taste really good, with no weird ingredients that are really quick to prep and there is also sixty days of workouts included in there to maximize your results and if you just go to keto.fit2fat2fit.com, you can check it out. It’s a sixty-day eBook, really easy to follow, very basic for beginners to get started, but it has transformed thousands of people’s lives from all over the world and it’s a very popular, very effective program that a lot of people have used and seen great results on.
Lisa: Yeah, it is on my list of things that I definitely want to do. One concern I have though is I’m happy with my weight; I definitely have some fat on me I would like to lose, but I do like my curves, so, I don’t want to lose too much weight, so what about somebody who is like, they are pretty happy where they are, but they want the brain boost, but they don’t want huge changes in their body? Will they lose too much weight? Or how do you deal with that?
Drew: No, that’s a great question. I mean honestly, I don’t use keto for fat lose or weight loss at all. Like my body pretty much stayed pretty lean when I changed from traditional kind of more of a paleo diet to a keto diet. I didn’t lose weight, I didn’t lose fat, like to be honest with you, but for me, yeah, I haven’t I don’t use it for that. I use it for nutrition for my brain and longevity and antiaging, inflammation, decreased inflammation in the body; that’s why I use it. So, you are not going to lose a ton of weight if you go keto unless you are just eating not enough calories. So, it’s still comes down to how many calories you are burning, how many calories you are putting in. so, yeah, if you don’t want to lose weight, yeah, you just up your calories, up your protein a little bit and you are not going to just all of the sudden get rid of all of your fat in your body. That’s not how it works.
Lisa: Now if you do want to lose weight, that’s going to happen too, right, I guess if you just have smaller portions of the things we are talking about?
Drew: Yeah, but the cool think about it is that first of all, the food doesn’t taste like diet food. The food actually tastes good. You are adding high fat. You are adding like butter and salt and high fat cheeses and creams to your food and so the food is actually going to taste good, like you are going to think oh my gosh, this is keto? Yeah, the food is going to taste amazing. So, first of all, the food tastes really good and the second of all, you are not going to feel as hungry. So, the goal isn’t to starve yourself. The goal isn’t to feel hungry. The goal is to kind of listen to your body and when you are hungry, eat food, but when you are full, stop and you are going to notice that you are not hungry as often throughout the day, so that is why you probably drop to one to two meals per day and still feel fantastic and still feel optimal in the gym, at work, being a mom or a dad, whatever it is. You will be able to kill it.
Lisa: Well, you know what, after this interview, I’m going to try those ketones I bought because I want to see how I feel. I’m excited. Drew you are always so awesome. Tell us all the ways we can find you on social media.
Drew: Yeah, it’s really easy. My brand is called fit2fat2fit with the number 2 in between and that’s the name of my book, the name of my podcast, and my website, my Instagram, Facebook, Twitter, social media handles; all just fit2fat2fit. You can find me online pretty much everywhere.
Lisa: That’s awesome. I also want to mention that Drew is in my book that is available now on Amazon Clean Eating, Dirty Sex. It’s not about dirty sex, it is about connecting with your partner, connecting with yourself and learning all the great foods and exercises and things you can do with your partner to have the best sex and best healthiest life, so, hope you will check that out. I want to thank everyone for listening to Talk Fitness Today. You can check us out on Twitter at TalkFitness2day. I’m at HealthMediaGal1. Thanks so much for listening and stay well.
This episode of Talk Fitness was produced by The Vitamin Shoppe where trusted health enthusiasts help you thrive every day. Visit one of 800 stores across the country or head to Vitamin Shoppe.com for all your wellness needs.
- Length (mins) 21:43
- Waiver Received No
- Host Lisa Davis, MPH
You already know how important it is to give your children healthy food, but the hard part is getting them to eat it.
Additional Info
- Segment Number 1
- Audio File talk_healthy/tt177.mp3
- Featured Speaker Dina Rose, PhD
- Book Title It’s Not About the Broccoli: Three Habits to Teach Your Kids for a Lifetime of Healthy Eating
- Guest Website It’s Not About Nutrition
- Guest Facebook Account https://www.facebook.com/ItsNotAboutNutrition?ref=ts
- Guest Twitter Account @DrDrRose
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Guest Bio
Dina Rose, PhD, is a sociologist, parent educator, feeding expert and the author of It’s Not About the Broccoli: Three Habits to Teach Your Kids for a Lifetime of Healthy Eating (Perigee).
Dr. Rose has been training parents, pediatricians, dietitians, and early childhood educators in the Habits Approach for the past decade. Her work has been featured on television, radio, and in print and online news sources.
Whether she’s speaking at an intimate gathering of parents, a professional conference, grand rounds or delivering a keynote address, Dr. Rose’s message is pragmatic, memorable and so unique it has been called “transformational.”
In addition to writing her own blog, "It’s Not About Nutrition," she is also a regular contributor to Psychology Today. - Length (mins) 26:35
- Waiver Received Yes
- Host Lisa Davis, MPH
Randy and Jason Sklar's new documentary, Poop Talk, is an open and honest look at a taboo topic in today’s society: poop.
Additional Info
- Segment Number 1
- Audio File talk_healthy/tt176.mp3
- Featured Speaker Randy & Jason Sklar
- Guest Website The Sklar Brothers
- Guest Facebook Account https://www.facebook.com/sklarbrothers/
- Guest Twitter Account @SklarBrothers
-
Guest Bio
The Sklar Brothers are a post-modern take on a stand up comedy duo. Neil Strauss of the New York Times once wrote “Their comedy accepts the reality of being twins but does not use it as a crutch. Instead, they work their physical and mental similarities and correspondences, their status as imperfect carbon copies of each other. In their comedy the straight man is often an echo.”
They have released 4 critically acclaimed comedy albums, have had two Comedy Central Half Hour Presents specials, and currently have a one hour stand up special on Netflix, titled “What Are We Talking About” Their next one hour special will appear on Seeso in 2017.
Randy and Jason are also writers, directors and actors appearing in a wide variety of shows from Entourage and It’s Always Sunny in Philadelphia to Maron and Curb Your Enthusiasm. They are currently recurring characters on TruTV’s Those Who Can’t. However, they are perhaps most well known for their show Cheap Seats, a cult hit that appeared on ESPN Classic for 77 episodes.
Their popular sports/comedy podcast Sklarbro Country is available on the Earwolf Podcasting Network. Beginning January 17th, 2017 they will launch a new podcast “Dumb People Town” on the Feral Audio Podcast Network.
Most importantly, Randy and Jason are fathers and husbands living in Los Angeles (not with each other — that would be weird). - Length (mins) 22:01
- Waiver Received Yes
- Host Lisa Davis, MPH
Recover from your lower leg injury without limiting your mobility.
Additional Info
- Segment Number 1
- Audio File lifes_too_short/ts60.mp3
- Featured Speaker Brad Hunter, iWalk Inventor
- Guest Website iWalk Free
-
Guest Bio
Brad Hunter used his self-taught engineering, design and manufacturing background to make a fortune by selling his high-performance bike parts business to mega-sports brand Easton Sports.
But it was a broken ankle that set the stage for the next chapter of his life.
The story begins with a Canadian farmer who broke his foot leaving him unable to work the crops on crutches. Never was the axiom, "necessity being the mother of invention" been so accurate as to describe what the farmer did next -- he created what looks like a pirate’s peg leg that he attached to just below the knee of his injured limb. Suddenly, he was hands free and able to tend to his farm again.
Sensing he was on to something, he assembled a group of investors with the hope of mass manufacturing the product. However, he lacked the business/design/engineering/manufacturing savvy to take it to the next level so the "biz" languished.
Fast forward a decade and Brad breaks his ankle and was desperate to find an alternative to crutches. His Internet search landed him on the farmer's invention. He flew to Canada to learn more and ended up buying 50% of the company.
Then, he went to work. He applied all he learned from the bike parts biz to his new passion. He spent the next decade redesigning and re-engineering the product and enlisted the Motion Analysis Research Center at Samuel Merritt University in Oakland, Calif. to perfect the product. He secured a Chinese company to manufacture the new and improved product and opened an assembly plant in Garden Grove.
The result is the iWalk 2.0, which has earned national and international awards including the prestigious I-Novo
Award for “best design” in 2016, which was presented recently in Düsseldorf, Germany.
Fans of the iWalk 2.0 include actor Harrison Ford and sports stars like track & field Olympic medalist Ronald Forbes.
- Length (mins) 13:13
- Waiver Received No
- Internal Notes no social media
- Host Melanie Cole, MS
As Dr. Joyce Knudsen explains, "kicking ass" is not a violent action, but rather a proactive mindset.
Additional Info
- Segment Number 1
- Audio File naturally_savvy/ns788.mp3
- Featured Speaker Joyce Knudsen, PhD
- Book Title Refusing to Quit: True Stories of Women Over 60
- Guest Website Joyce Knudsen, PhD
- Guest Facebook Account https://www.facebook.com/TheImageMakerInc
- Guest Twitter Account @drjoyce_knudsen
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Guest Bio
Dr. Joyce Knudsen is a celebrated distinguished image consultant and Life Coach operating the first and ONLY school for certification in these areas. She believes in scientific assessments that reveal so much about ourselves so that her students can excel far beyond image consultant training.
In addition, Joyce was recognized at a banquet by her peers with the 2001 IMMIE AWARD (Image Makers Merit of Industry Excellence) for her work in the Image Industry and honored at a banquet of her peers to receive the highest achievement in image management by AICI in addition, she received honorable accolades from Notre’Dame, DETC (Distance Education Training Council and is accepted by world renowned International Coaching Foundation.
She received her Bachelors of Arts in Communications, Masters of Arts in Business Administration, a comprehensive management training program recognized worldwide and earned a PhD in Human Services, with an emphasis on self-image and psychology from Capella University, accredited by North Central Accrediting Commission.
Joyce takes pride in what she does. Her keen sense of business, strong educational background and support of her husband led her to the development of The ImageMaker, Inc.® in 1985. This company continues to specialize in helping people to understand the importance of a strong and positive self-image, health and communication.
For two years Joyce produced and hosted a weekly television program, geared toward professional image enhancement and self-esteem. She has been featured in local, national and international newspapers, and has appeared on numerous radio and television talk shows. Joyce has her own radio show called www.imagemakerincmedia.com, streamed worldwide.
Joyce is a pioneer in her field having developed the first Distance Learning Mentoring Program in the world approved by AICI (The Association of Image Consultants, International) University. To her knowledge, no other trainer has this credential!
Some of her interviews include USA Today, Glamour Magazine, New York Times Magazine, Indianapolis Star, Detroit News, Detroit Free Press, Tennessean newspapers, Women’s World, Chinese Morning Press and Forbes.
Joyce begins her new radio show as co-host of the Refusing to Quit Podcast with Lisa Davis, MPH. - Length (mins) 20:05
- Waiver Received Yes
- Host Andrea Donsky, RHN and Lisa Davis, MPH
With a frenzied family schedule, it can be difficult to really turn your focus to your kids' activities, development and growth. "Hot Mess to Mindful Mom" Ali Katz offers tips to work through the chaos.
Additional Info
- Segment Number 1
- Audio File naturally_savvy/ns787.mp3
- Featured Speaker Ali Katz, Author & Motivational Speaker
- Book Title Hot Mess to Mindful Mom: 40 Ways to Find Balance and Joy in Your Every Day
- Guest Website Ali Katz: Hot Mess to Mindful Mom
- Guest Twitter Account @AliKatz76
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Guest Bio
Ali Katz is a best-selling author, motivational speaker, certified self-care and mindful parenting coach, and a meditation expert. She is know for her brand certified “Hot Mess to Mindful Mom” which encompasses books, live events, a blog, and a booming online community.
She was also honored by being asked to be one of the number of online faculty for the 10th Winter Feast for the Soul early this year. This 40-day worldwide spiritual practice period has been held annually since 2008.
Her mission is to inspire mothers across the globe to leave overwhelm, stress, and guilt behind, and to embrace a life full of balance, presence, and joy.
Ali’s uncanny ability to make the concepts of meditation and mindfulness feel relatable and downright fun, truly sets her apart from the traditional self-help crowd.
Ali is the mom of two boys, Adam, 11, and Dylan, nine, an avid runner, a yogi, and a self-proclaimed tea junkie. The family resides in Houston, TX. - Length (mins) 26:18
- Waiver Received No
- Host Andrea Donsky, RHN & Lisa Davis, MPH
You might say, "It's winter -- I don't need sunscreen!" You'd be wrong.
Additional Info
- Segment Number 1
- Audio File naturally_savvy/ns786.mp3
- Featured Speaker Nova Covington, CEO & Founder of Goddess Garden
- Guest Website Goddess Garden
- Guest Twitter Account @goddessgarden
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Guest Bio
CEO and Founder of Goddess Garden, Nova Covington made an unconventional journey from her rural upbringing to leading one of the fastest growing and most innovative natural skin care companies, Goddess Garden. She grew up in the Canadian wilderness in a rustic cabin with no electricity or running water. Home-schooled, Nova spent much of her time outdoors, immersed in the wilderness where she acquired a love of nature and developed her independent spirit.
Nova’s great-grandmother was an herbalist who learned the healing power of nature and herbal lore from Native American women. Growing up as a fourth generation natural healer, Nova is a certified aromatherapist. In addition to Nova’s wilderness upbringing, her herbalist family roots were the foundation for her future path in natural products.
After high school, Nova went on to attend college at Oregon State University and upon graduation was offered a job at Hewlett-Packard in leadership development. At HP she would develop best-in-class corporate experience while bringing her unique perspective and critical thinking to one of the leading companies in the world. In 1996, Nova and husband Paul Halter, now COO and the Formulator for Goddess Garden, moved to Denver, Colorado, so Nova could pursue a Masters degree at the University of Denver in Business and International Communications.
In 2003, Nova’s new baby daughter Paige broke out in welts from synthetic chemicals in everything from bubble bath to shampoo. She became the catalyst that ignited Nova and Paul’s passion to create an organic skin care company with products that were truly natural... from the earth and safe for people and the planet.
In 2009, Nova launched the first Goddess Garden sunscreen products on a national scale. The focus on the category of natural skin care was inspired by her realization that there was a need for all-natural, mineral-based sunscreens. Goddess Garden fills that need; it produces powerful, organic, chemical-free, mineral- and plant-based sunscreen products that are safe for people as well as the planet.
With Nova’s passion to make a difference for people and the planet, Goddess Garden is now the fastest growing mineral sunscreen on the market. Goddess Garden is launching their new look and new mineral spray sunscreen products in March 2015 throughout mass and natural retailers in the United States and Canada. The full line is carried in nearly 6000 stores including Whole Foods, Target, Wegmans, REI, CVS, Sprouts Farmers Market and many other natural retailers. - Length (mins) 24:47
- Waiver Received Yes
- Host Andrea Donsky, RHN and Lisa Davis, MPH
Despite her glowing on-screen presence on That ’70s Show and Orange Is the New Black, Laura Prepon struggled with weight issues, digestive issues, and low energy.
Additional Info
- Segment Number 1
- Audio File talk_healthy/tt175.mp3
- Featured Speaker Laura Prepon & Elizabeth Troy
- Book Title The Stash Plan: Your 21-Day Guide to Shed Weight, Feel Great, and Take Charge of Your Health
- Guest Website The Stash Plan
- Guest Facebook Account https://www.facebook.com/thestashplan/
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Guest Bio
Laura Prepon is an actress and avid home cook who prepares her own stash of foods and broth.
Elizabeth Troy is an integrated nutritionist who heals some of today’s leading athletes, actors, and professionals.
Together, they created The Stash Plan: Your 21-Day Guide to Shed Weight, Feel Great, and Take Charge of Your Health. - Length (mins) 10:13
- Waiver Received Yes
- Host Lisa Davis, MPH
There are people who inwardly struggle with depression, at times severe depression. But, others would never guess that they were.
Additional Info
- Segment Number 1
- Audio File talk_healthy/tt173.mp3
- Featured Speaker Margaret Rutherford, PhD
- Book Title Marriage Is Not For Chickens
- Guest Website Dr. Margaret Rutherford
- Guest Facebook Account https://www.facebook.com/DrMargaretRutherford/
- Guest Twitter Account @doctor_margaret
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Guest Bio
Dr. Margaret Rutherford is a clinical psychologist, who has practiced for over 20 years in Fayetteville, Arkansas.
Since 2012, her work has been found on her own website, where her eBook, Seven Commandments of Good Therapy, is available for free download. Her perfect gift book of anniversaries,wedding or engagements, Marriage Is Not For Chickens, is a feisty and poignant look at what marriage is, and what it definitely is not.
She's the current mental health columnist for Midlife Boulevard, hosts a regular FB Live video session on depression for The Mighty, and has recently launched a podcast, SelfWork with Dr. Margaret Rutherford, where you can listen to her direct and down-to-earth advice.
Her expertise can also be found on Huffington Post, The Gottman Blog, Reader's Digest, Prevention, Family Share and Psychology Today. - Length (mins) 27:59
- Waiver Received Yes
- Host Lisa Davis
