Fabulously Keto

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 I am Danielle Eagle. I live in Sawbridgeworth. I help run the open water swimming at Redricks Lake in Sawbridgewoth, Hertfordshire UK, and have done so for a few years. Redricks Lake is my happy place and it could be yours too.

I enjoy helping out to see how open-water swimming can change lives. At the Lake, we are open all year around for swimming, in the winter we are only open at the weekends. Once the water temperature is over 14 degrees we will open for the summer season and we are open a lot more in the evenings in the week and some mornings. I enjoy meeting like-minded people and helping them grow with helping their anxiety and depression.

It has really helped my mental health by swimming in the lake. It is like resetting your mind and body to take on the next challenge in my busy life, I can not recommend outdoor swimming highly enough.

I run Full Moon Swims, which are evening swims. Swimming under the moonlight it is amazing.

“You need to acclimatise.” 

“For me, it completely resets my body.” 

“It just makes you feel so alive.” 

“When you are in the water, you are not thinking about anything and you are just at one with nature.”

““It’s like someone has given me a new life”.”

“I always say to people, if you can go cold water swimming, you can take on the world.”  

“Every swim is not the same as the last one.”

“It burns calories.” 

“The people that shiver, you can see that their body is working correctly.”

Facebook Group: https://www.facebook.com/groups/300489263370967

https://www.facebook.com/Swimmingtofeelgood

Instagram:https://www.instagram.com/redrickswinterswimmers/

Email: [email protected]

The Fabulously Keto Diet & Lifestyle Journal: A 12-week journal to support new habits – Jackie Fletcher

By leaving us a review on your favourite podcast platform, you help us to be found by others.

 Zippi Livneh is a registered nurse, an INFACT certified food addiction counselor and licensed in the SUGAR® assessment tool. She is the co-creator and co-chair of the first international sugar and food addiction professionals’ network, and she helps clients recover from sugar and food addiction through her GPS Program.

Zippi struggled herself for many years with sugar addiction and obesity and has been living Sugar-Free and helping other sugar and food addicts for over 25 years. She studied and trained with world experts in sugar and food addiction, and in 2018 decided to leave her management career in the pharmaceutical industry and dedicate herself to helping people who struggle to control or moderate sugar and hyper-processed foods detox from these foods and live in Sugar-Free Recovery for the long term. 

She lectures on food addiction to medical teams, in universities, schools and to the general public. She teaches her GPS Program online in group workshops, a special program for couples, and one on one counselling in English and in Hebrew.

The Sugar and Food Addiction Professionals Network

Craved Addiction Quiz

““She’s addicted to food, like drug addicts are addicted to drugs” and it was like somebody lit a lightbulb in my head.” 

“I am a junk food, junkie.” 

“When I started looking for a solution to my addiction and stopped looking for a solution to lose weight that was actually the first time in my life that I managed to lose weight.” 

“We call it food addiction but it is sugar and hyper processed foods are the foods that have an addictive nature to them.”

“Many of them will find, if they try it, that it is actually easier to abstain or not have any than to try to have some and control that.”

“If it is an addiction, it has to be treated for addiction.”  

“The question is, how much suffering is it causing.”

“Just like every addiction, it’s not a moral issue, this is a biochemical imbalance in the brain and the body.” 

“Our environment is toxic to healthy eating.”

“Today we have been so brainwashed about these hyper-processed foods that people have come to believe that it is unhealthy to eat only healthy food.”

“When we choose a different way of life there are ups and downs. Sometimes things happen that we didn’t intend or we mess up, so your learn from them and move on.”

“Their addiction goes with them on holiday, it comes with them on the plane, it comes with them to the wedding.”

“The goal is abstinence for life.”

“I am a big promoter of vegetables.”

“Human beings are meant to enjoy food. Food is meant to be a pleasurable experience but there is a difference between enjoying food and getting high on food.”

“Food should be what susta

Episode 002 What is Keto 

This week, Jackie and Louise wanted to present a stand alone episode of an overview of ‘what is keto’.  

Science for low carbohydrate 

Carbohydrate Insulin model scientific explanation 

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6082688/

Virta studies 

https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full?utm_source=F-NTF&utm_medium=EMLX&utm_campaign=PRD_FEOPS_20170000_ARTICLE&fbclid=IwAR18vRBLOhlR0hjEJ0HLlNdYXHE6SWkMug6BZNTT9jrhM51ABvz0aWZPklY&source=post_page—————————

General Resources

Diet Doctor 

https://www.dietdoctor.com/low-carb/keto#what-is-keto 

Printable food sheets 

http://fabulouslyketo.com/002

Macro calculators 

Try a variety of macro calculators to calculate your daily allowances 

https://mariamindbodyhealth.com/calculator/

https://ketodietapp.com/Blog/page/KetoDiet-Buddy 

https://www.ketogains.com/calculator/#body-composition 

How much protein? 

https://www.dietdoctor.com/low-carb/protein

https://www.virtahealth.com/blog/how-much-protein-on-keto

Great recipes websites 

Ditch the Carbs (NZ) 

https://www.ditchthecarbs.com/ 

Maria Emmerich (US) 

https://mariamindbodyhealth.com/ 

Suggestions for substitutions 

Cereal 

Breakfast nut granola

https://vanillablonde.co.za/nut-granola-real-meal-revolution/

Bread 

Diet doctor bread 

https://www.dietdoctor.com/recipes/the-keto-bread

Soul Bread recipe 

https://madcreationshub.com/recipe/lchf-good-for-the-soul-bread/ 

Cloud (Oopsie) Bread recipe 

https://www.wholesomeyum.com/recipes/4-ingredient-mascarpone-cloud-bread-low-carb-gluten-free/

90 Second Bread 

https://www.wholesomeyum.com/keto-90-second-bread-recipe/

Pasta  

To make vegetable noodles, use a Spiraliser 

See http://fabulouslyketo.com/002 for links

Instead of pasta you can use Konjac noodles 

https://www.tesco.com/groceries/en-GB/products/301065186

Pack of Six https://amzn.to/3kAEMq5

Instead of rice, you can use Cauliflower rice 

https://www.tesco.com/groceries/en-GB/p

Dr David Unwin FRCGP works at the Norwood NHS Surgery in Southport near Liverpool, UK where he has cared for the same population since 1986 as a family doctor. To date 102 out of 201 of his patients with Type 2 diabetes have achieved drug-free remission. This gives a remission rate of 50% at 30 months duration of a lower carb diet, one of the best results for any clinic in the world.

For the past few years, he has been a UK Royal College of General Practitioners expert clinical advisor on diabetes.  

Dr Unwin’s work has been covered by both BBC, C4 & C5 television, The New Scientist, The Times, The Daily Mail and The British Medical Journal. As @lowcarbGP he has over 62,000 followers on Twitter

His patient who challenged him in 2013

Are we blaming salt for what sugar did

Low carb down under Black Swan presentation

Protein and kidney function article

Roy Taylor: long silent scream of the liver

“So we did an audit of all the people in my practice with type two diabetes. In 1986, this is a practice of 9500 people, there were 57 individuals with Type 2 Diabetes. Fast forward, we’ve now got 473 in the same population” 

“I’ve got an eightfold increase in the people suffering with diabetes in my lifetime” 

“Every practice, I know, and every country that I’ve ever visited around the world has a similar problem” 

“I see this avalanche of suffering.”

“You know, when I was a child, there was only one fat kid in the entire school.”

“I’d never heard of diabetes, there was nobody I knew with diabetes.”  

“So I’d got nothing but questions and no solutions.”

“Everywhere I went I saw unhappiness and unhealthiness.” 

“My surgeries were full of unhappy people. And what was I doing for them? Not a lot. So it’s very depressing.”

“I have to say, I am often disappointed that the doctors are not more curious. As you know, you’d hope that being a scientific sort of mind means you’re curious.”

“I often say to patients, ‘oh, your doctor must be so proud of you. Has he not asked why and how you did this?’  I’m terribly disappointed if healthcare professionals are not interested. Some of them, I think they’re so tired, as I was tired.”

“I’ve had an eight-fold increase in the numbers of people with type two diabetes, but I’ve also had increases in hypertension, heart disease, obesity, and I don’t have any more doctors in the practice now than I had years ago and no more resources. So actually, being a doctor now is much tougher. It’s terrible. And I

For more than half a century we’ve been told to eat a diet high in grains and low in saturated fat and instead of improving health outcomes the incidence of non-communicable disease has escalated. 

Discovering Belinda’s husband, Orthopaedic Surgeon Dr Gary Fettke, had been targeted for ‘active defence’ by the cereal industry in 2014 and subsequently became the only medical doctor in the world – ‘silenced’ – from providing nutrition advice to his patients; people with metabolic disease and the complications of Type 2 diabetes, requiring debridement and even amputation of their lower limbs, was unbelievable… 

Belinda began her research into the vested interests and ideology shaping our dietary and health guidelines to clear Gary’s name. She began asking why ‘plant-based’ dietary and health guidelines had become strict rule books, who was writing them and who was defending them! Incredibly she discovered… the answers were buried in the pages of history.

David Gillespie 

Sweet Poison: Learn how to break your addiction with sugar for life.

https://amzn.to/3FIWyDc

Banta, J. E., Lee, J. W., Hodgkin, G., Yi, Z., Fanica, A., & Sabate, J. (2018). The global influence of the Seventh-Day Adventist Church on diet. Religions, 9(9), 251. 

PHC UK 

Virta Health 

Nutrition Coalition 

2020 Australian of the Year James Mueke https://www.australianoftheyear.org.au/recipients/james-muecke/2209/ 

https://www.sugarbyhalf.com

https://www.youtube.com/c/lowcarbdownunder

Belinda’s blog post https://isupportgary.com/articles/dont-shoot-the-messenger

“

“Why on earth” 

“Live, eat, prepare food” 

“Butter came back” 

“I’ve always been a butter girl, so thank goodness butter came back”

“This is a tsunami of disease and it’s shocking”

“Why is the orthopaedic Association not saying “Incredible” we can actually improve health?”  

“They taught them (doctors) how to Band Aid sick care, they taught them how to medicate and do surgery”

“This was a hit job” 

“They believed that meat caused maturbation”

“Why have we suddenly got health food aisles in the middle of our supermarket when the health food is really on the outside.”

“I actually took a step in front. And I used my voice to give Gary his back”

“The Dietary guidelines have made us even sicker”

&

Kathy Watson says the Summer of 1976 was a scorcher and we had a drought. I was then twelve and it was a summer of pure freedom.

Freedom as a child running around without a care in the world, camping in the garden, swimming, beach days, etc etc

That was before adolescence hit and my then my lifetime became a trip of going on a diet , not dieting, pigging out, going on a diet , not dieting, pigging out! dare I say more! Over and over again.

But one thing back in 1976 that struck a chord with me was if you google it and see archive photos of the general public out doing their thing you will definitely notice that people in general were much thinner, children ran around with ribs showing and no they were not under nourished. They were a normal weight.

It’s hard sometimes to remember that. If you now Google photos of last year’s summer you will know what I mean.

My low carb lifestyle and enlightenment started four years ago.

I will be 60 years young this year so work out the maths.

A lot of years wasted trying to do the right thing, failing and now knowing through bad advice.

Low carb is a lifestyle and you have to reaffirm that faith in the lifestyle all the time

Diet Doctor

https://dietdoctor.com

“I had a little blip”

“I was undernourished”

“It was literally eating a meal and feeling really full then an hour later feeling hungry”

“I was the binger, I was the compulsive eater”

“If you didn’t eat breakfast you would die.”

“I was starving from the minute I woke up and I needed to fill my face”

“I celebrate every single meal”

“When people say low carb is so restrictive, I say to them “Is it really?””

“If it’s not on the plate on the dinner table, you are not having it”

“My diet was going to get me through this and feel stronger with it.”

“Sugar to me is cocaine”

“I gave up alcohol 18 months ago”

Social Media and Contact links:

Facebook Profile: https://www.facebook.com/kathy.watson.7906

Instagram: https://www.instagram.com/kathysian/

The Fabulously Keto Diet & Lifestyle Journal: A 12-week journal to support new habits – Jackie Fletcher

By leaving us a review on your favourite podcast platform, you help us to be found by others.

Help Jackie and Louise make more episodes by supporting them on Patreon:https://www.patreon.com/FabulouslyKeto

https://www.facebook.com/FabulouslyKeto

https://www.instagram.com/FabulouslyKeto1

 Dr Karen Malone is a GP in Southampton. She has worked as a GP for 13 years.

She has a passion for Lifestyle Medicine and LCH. She aims to support patients to make a difference to their life and health without the need to always take medication. 

She believes that lifestyle comes first and medicine second. She believes that we need to promote healthy living at every opportunity. 

She is concerned about the diabesity pandemic and population health, particularly in areas of deprivation. She is also frustrated by those who are still sticking by the mantra of calories in, calories out.

She herself generally sticks to LCHF way of eating where she can.

She likes to run and exercise regularly.

She believes in creating a healthy work environment though not always met with positive reactions.

Prof Tim Noakes

Dr David Unwin

British Society of Lifestyle Medicine

LouWalker – Rethinking ‘let them eat cake’ at work

Fork In the Road – Dr Jen Unwin

Real Food Runners

Real Food Runners Facebook Group

“Our patients that are under diabetes care and they are given completely conflicting information from what we are telling them and then patients just don’t know which way to turn.”

“I think we need to look at prevention and reversibility.”

“The data is really quite astounding, so globally it is estimated that 537,000,000 patients have diabetes.”

“When patients develop hypertension or Type 2 Diabetes, it is almost seen that this is now a lifelong chronic disease and it doesn’t have to be.”

“There are so many opportunities to support patients to make lifestyle changes.”

“Did you know that dietary change can maybe help with your mental health?”

“You are giving them generic advice, which actually for the most part was wrong.”

“We’ve changed all our chronic disease appointments to half an hour now.”

“So many times in meetings, I find myself interrupting and saying “Why are we just doing it this way, why are we not thinking about diet and the impact?””

“I can’t help myself, I am just so passionate about it that I want to make a difference.”

“I’ve got patients in their 40s and 50s saying “Ohh it is just a sign of getting old”. When did this become the norm that you have to have your aches and pains or that you have put on weight or you are starting to get high blood pressure. When did that become acceptable in your 40s and 50s?.”

“It is so important that as medics and clinicians that we say “It doesn’t actually have to be this way.””

“I’m very much a lifestyle first, medicine second.”

“Now I just see it as eating for health so it is a different mindset.”

“I think it is really important to create a healthy work environment.”

“I think we do also have this issue where obesity has become the norm.”

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The Fabulously Keto Diet & Lifestyle Journal: A 12-week journal to support new habits – Jackie Fletcher

By leaving us a review on your favourite podcast platform, you help us to be found by others.

Help Jackie and Louise make more episodes by supporting them on Patreon:https://www.patreon.com/FabulouslyKeto

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Music by Bob Collum

We would love to know if you have a favourite guest you would like us to interview. Let us know who you would like to hear of if you have a particular topic you would like us to cover.

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 I was diagnosed with Type 2 diabetes 24 years ago. The prospect for me was very bleak indeed: a failing pancreas, high blood pressure or even toe or possibly foot amputation. The only treatment was medication or weight loss. So I chose weight loss and embarked upon a very long and dispiriting battle with my weight over the next few years. 

At each annual review to check my blood sugars and other aspects of being diabetic, I was encouraged to consider medication but I always refused in favour of losing weight. I had many successes over this time, but once I had achieved a healthy weight, I resolutely failed to maintain it. This was largely due to my lifestyle which included a very stressful job, with long hours and lots of travelling and two teenage children. 

Food, particularly sweet food was my comfort and I rarely went through a day without consuming a biscuit, cake or sweets. When I retired from work my eating habits changed and I did manage to lose a little weight, but despite all my efforts I could not get down to a healthy weight and try as I might to eat healthily, my weight loss was stalled. 

On the advise of my Practice nurse, I was offered an appointment with the surgery’s Life Coach and Social Prescriber, Olly. With patience and empathy, Olly shared with me the work of Dr David Unwin and the success he had had with his diabetic patients using a low carb diet. This was a lightbulb moment for me and over the coming few appointments I had with Olly, I realised that both my lifestyle and my diet had to change. 

Using a number of links Olly sent me to review, I drew up a plan of action, beginning with converting to a low carb diet. After a couple of months, I started intermittent fasting and then the following months I upped the amount of exercise I was doing on a daily basis. These three things: Low carb eating, intermittent fasting and daily exercise in a fasting state saw my weight fall off. 

I have lost over 15kg in 8 months and am still going strong. I have lost 12 cm from my waistline, have lots more energy and am sleeping like a baby every night. The data from my most recent diabetic review has been the most gratifying ever. I have blood sugars well within the normal range, my kidney function is excellent and my blood pressure is within normal levels. I have reversed my diabetes after 24 years. 

Low carb eating, intermittent fasting and daily exercise are now my way of life and whilst some days can be challenging, I plan meticulously and stick to my three strategies and bit by bit I am heading in the right direction. I feel very lucky to have been so well supported by the health team at my surgery, particularly Olly and I look forward to being alive and kicking for a good few years more!

Spoon Fed – Tim Spector

Konjac Noodles

Bare Naked Noodles

Olly Leicester on The Fabulously Keto Podcast

Atomic Habits – James Clear

Dr Rangan Chatterjee podcast Feel Better, Live More

Ketotarian: The (Mostly) Plant-based Plan to Burn Fat, Boost Energy, Crush Cravings and Calm Inflammation – Dr Will Cole

Katie Caldesi