Chat The Fat

• 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

Many health and fitness experts will tell you that exercise is absolutely required in order to see weight loss results! Did you know that even "you must exercise to lose weight" is a myth?

We're not here to tell you to drop your current fitness routine and become a couch potato...especially since we all know potatoes aren't keto, but we are going to use today's episode of Chat the Fat to clear up some widely believed exercise myths.

Product Review: Jigsaw Electrolyte Supreme

Links Mentioned:

• Keto Decoded Courses

Listener Question: When going down a significant amount of weight, what is your advice for a transitional wardrobe? How do you handle new sizes without breaking the bank and knowing you will soon (hopefully!) be ANOTHER new size?

• Quick keto recap on where you are now and the steps you're taking to find keto success
• You're either a total carb counter or a net carb counter
• Net carbs and total carbs defined
• How to calculate net carbs
• How sugar alcohols factor into net carbs and calorie counts on foods
• Should you eat according to total carbs or net carbs?
• The success I had while counting net carbs vs. total carbs
• How to determine the right carb counting approach for you

Links mentioned in episode:

• Keto Decoded courses

Listener Question: I started a keto plan last week and lost 11 pounds. I haven't cheated at all, but this week I gained two pounds. What am I doing wrong?

With so many keto success stories out there, there's a whole lotta people who are lowering their carbs and ramping up their fat in hopes of a keto success story of their very own. While many of these hopeful ketoers mean well, if they're ramping up the wrong types of fat, they could be doing more harm than good for their best keto results.

Since there's still so much misinformation given about healthy fats in the mainstream, in this episode of Chat the Fat, we're going to clear up some of the confusion that comes along with which types of fat to consume.

We have a guide which will help you determine which foods contain which fats. You can find that at chatthefat.com/episode13

• To start this episode, we provide official definitions of each type of fat found in the foods you eat and provide examples of each type of fat:
• Monounsaturated
• Polyunsaturated
• Saturated
• Trans fats

• Since most mainstream articles tell you to steer clear of saturated fats, we spend time clearing up some saturated fat myths and explain how saturated fats got a bad wrap in the first place.
• We further clarify why saturated fat is not the enemy.
• We talk more about polyunsaturated fats and the reasons why they may not be as heart healthy as many of the mainstream outlets suggest.
• We talk about the best oils to cook with, and which oils to avoid when cooking.
• We talk more about the differences between MUFAs and PUFAs
• We also let you know how to figure out which fats are ideal for you to eat.

Listener Question: How do you get your spouse on board with your new keto lifestyle? Cooking for my family would be so much easier if he would eat keto as well, so do you have any suggestions on getting your spouse to eat keto?

Product Review: Bulletproof Brain Octane Oil and Thrive Market MCT oil

Episode links:

• Digestion Course
• Bulletproof Brain Octane Oil (amazon link)
• Thrive Market MCT Oil
• Eatingfatisthenewskinny.com

Episode Download: Guide to types of fats found in various foods

Gin Stephens is a wife, mother, former teacher and intermittent faster. She is also the author of the Amazon #1 best seller Delay, Don't Deny, Living An Intermittent Fasting Lifestyle and Feast without Fear. Gin is the host of Intermittent Fasting Stories and she is the co-host of The Intermittent Fasting Podcast.

We discuss Gin's history of yo-yo dieting, including the 5 bite diet.

Gin tried intermittent fasting years before it stuck as a lifestyle for her. She lets us know why it took a few tries to make it her lifestyle.

Gin explains clean fasts, OMAD, common fasting mistakes, and fasting tips.

We discuss fasting with a low-carb or ketogenic lifestyle and if it's better to fast while keto, or while including carbs in your plan.

Links mentioned during episode:

• Delay, Don't Deny - Living an Intermittent Fasting Lifestyle
• Feast Without Fear
• Intermittent Fasting Stories
• The Intermittent Fasting Podcast
• Book: The Obesity Code
• Book: Fast Five
• Book: The Carbohydrates Addict Diet

Episode Download:

Filthy Fast Plan

Listener Question:

How do you know when an intermittent lifestyle is the right choice for you?

Product Review: Wow Drops

• More detailed suggestions about how to transition to an easy keto lifestyle without obsessing:
• Quit chasing a newer, shinier plan; see the plan you chose through
• Results take patience and are rarely linear
• Quit focusing on a set amount to lose on the scale each week
• Try weight averaging
• Learn how to cook
• Educate yourself

Links Mentioned in Episode:

• Link to Keto Cooking Decoded Course Registration
• Link to My Big Fat Life Transformation
• Link to Kick Your Fat in the Nuts

• A little history about low-carb diets and why they never stuck for me in the past
• How improved digestion saved the low-carb day for me
• Learning to cook keto friendly meals is a huge way to stop obsessing
• Should you count macros on a keto diet? Macro counting pros & cons.
• Segway into part 2 of this episode

Links Mentioned in Episode:

• Link to Keto Cooking Decoded Course Registration
• Digestion Course
• Supplements mentioned in this episode: Beet Flow, Beatine HCL and Digestizyme: Natural Reference

This is part 2 of a 2 part episode where we discussed keto myths that could be keeping you stuck from reaching max keto success.

Myth #11 - Keto will make you break out since too much greasy fat results in acne

Myth #12 - Keto should be a diet high in dairy

Myth #13 - Keto causes fatty liver disease

Myth #14 - Following a keto diet will turn you into an insomniac

Myth #15 - Keto is bad for athletes

Myth #16 - Keto causes gallbladder problems

Myth #17 - If you no longer have a gallbladder, you should not follow a keto diet

Myth #18 - Following a keto diet will lead to an early death

Myth #19 - Keto reduces lean muscle mass

Links mentioned during episode:

• Chat the Fat: Episode 9
• Kick it Naturally: High Cholesterol
• Kick it Naturally: Insomnia
• Dr. Guston's Podcast
• Perfect Keto: Pre-Workout Shake
• Beet Flow, Ox Bile, Milkgest, Digestizyme, - Natural Reference

Episode Download:

My 10 Favorite Fat Bombs

Listener Question:

I'm so confused when it comes to saturated fats. I have always been taught they are dangerous, yet a keto diet seems to promote eating saturated fats with excessive amounts of butter and coconut oil. Should I avoid saturated fats?

Product Review: Perfect Keto - Pre-workout Drink, Lemon (our affiliate link)

This is part 1 of a 2 part episode where we discussed keto myths that could be keeping you stuck from reaching max keto success.

Myth #1 - You must eat less than 20 grams of carbs to get into ketosis

Myth #2 - You only need to eat less than 20 grams of carbs to get into ketosis

Myth #3 - Excessive exercise is necessary for keto success

Myth #4 - Registering ketones on a ketone meter automatically means weight loss

Myth #5 - You must monitor calories to be successful on keto

Myth #6 - People can't stay on keto long term

Myth #7 - Keto is dangerous for long term weight management

Myth #8 - Without carbs, you will be fatigued

Myth #9 - Keto is dangerous if you have diabetes

Myth #10 - Keto will raise your cholesterol

Links mentioned during episode:

• Keto Mojo blood ketone meter
• Avoid keto flu guide: Episode 4 show notes
• Keto Clarity by Jimmy Moore
• Chat the Fat with Jimmy and Christine Moore

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:

• Kick it Naturally: Cravings
• Keto Mojo - (Affiliate Link)
• Digestion Course
• Keto Decoded