Fabulously Keto

 Megan Pfeffer is a Clinical Nutritionist and the founder of ‘I Choose Health’, providing international education & support via online webinars, workshops, one-on-one consults and group online courses. Megan also researches and presents at international conferences to raise awareness of the loose connective tissue disease lipoedema and also for breast cancer. Megan co-authored the 2020 research paper titled ‘Ketogenic diet as a potential solution for lipedema’, published in the peer-reviewed medical journal ‘Medical Hypotheses’.

In 2019 Megan discovered she had lipoedema while researching the condition for one of her patients. In 2020 she was diagnosed with Stage 2 breast cancer and underwent a life-saving bilateral mastectomy, and is now cancer-free. Megan lives a keto lifestyle to manage her own health and loves helping women around the world to take back control of their health.

Megan Pfeffer didn’t know she had lipoedema until she had a client who needed help with her condition. Lipoedema is often misdiagnosed or confused with lymphoedema. Lipoedema is a loose connective condition, that is resistive to standard diets, so can be very frustrating. It also presents with pain which is also not believed by health and medical professionals. 

In this episode, we talk about her journey and navigating cancer as well as how she helps others regain health. 

If you are looking for the show notes on Apple Podcast

I Choose Health

https://ichoosehealth.com.au/

1. Eat food that loves you back - such as food intolerances
2. Explore bio-individuality
3. Self-advocate and look power differentials

Keith, L., Seo, C. A., Rowsemitt, C., Pfeffer, M., Wahi, M., Staggs, M., ... & Carmody, M. (2021). Ketogenic diet as a potential intervention for lipedema. Medical Hypotheses, 146, 110435.

https://www.sciencedirect.com/science/article/pii/S0306987720333260 

Sweet Poison: Learn how to break your addiction with sugar for life - David Gillespie

https://amzn.to/3F5on8d

Chef Pete Evans 

https://peteevans.com/ 

Gary and Belinda Fettke I Support Gary 

https://isupportgary.com/ 

The Obesity Code - Dr Jason Fung

https://amzn.to/3aCYUWK

Virta Health 

https://www.virtahealth.com/

Megan studied at Endeavour College 

https://www.endeavour.edu.au/courses/bachelor-health-science-nutritional-and-dietetic-medicine/ 

Hacking Chemo: Using Ketogenic Diet, Therapeutic Fasting and a Kickass Attitude to Power through Cancer - Martha Tettenborn

https://amzn.to/3B2Kny2 

These are some not for profit organisations for Lipoedema

 Prof Noakes studied at the University of Cape Town (UCT), obtaining a MBChB degree and an MD and DSc (Med) in Exercise Science.  He is now an Adjunct Professor at the Cape Peninsula University of Technology (CPUT) , following his retirement from the Research Unit of Exercise Science and Sports Medicine.  In 1995 he was a co-founder of the now prestigious Sports Science Institute of South Africa (SSISA).  He has been rated an A1 scientist by the National Research Foundation of SA (NRF) for a third 5-year term.  In 2008 he received the Order of Mapungubwe, Silver, from the President of South Africa for his “excellent contribution in the field of sports and the science of physical exercise”.

Prof Noakes has published more than 750 scientific books and articles.  He has been cited more than 21 000 times in scientific literature and has an H-index of 77.  He has won numerous awards over the years and made himself available on many editorial boards.

He has authored many books.  In 2003 he received the UCT Book Award for Lore of Running (4th Edition), considered to be the “bible” for runners.  Since 2011 he has written his autobiography, Challenging Beliefs: Memoirs of a Career, published Waterlogged: The serious problem of overhydration in endurance sports (in 2012), published The Real Meal Revolution (in 2013), co-authored with Jonno Proudfoot, David Grier and Sally-Ann Creed, and following that the child-focused version of this book, Raising Superheroes (in 2015).  The latter two are now also published overseas.  In 2014 he co-wrote Always Believe in Magic, with Kevin Musikanth and Jonathan Kaplan, which is the story of the UCT Ikey Tigers journey to winning the 2014 Varsity Cup.  The Banting Pocket Guide was published in 2017, co-authored with Bernadine Douglas and Bridgette Allan and most recently he has co authored Lore of Nutrition with Marika Sboros.  This details his journey from prosecution to innocence.

Following the publication of the best-selling book, The Real Meal Revolution, he founded The Noakes Foundation, the focus of which is to raise funding to support high quality research of the eating plan described in the book.

He is now the co-founder and Chief Medical Director of the Nutrition Network and devotes a majority of his time to promoting the low carbohydrate high fat diet, especially for those with insulin resistance, and on raising funds for Eat Better South Africa! and research through The Noakes Foundation.

He is highly acclaimed in his field and, at age 72, is still physically active, taking part in races up to 21kms.

To celebrate our first anniversary, we are very honoured to interview Prof Tim Noakes. For many of our guests, Prof Noakes has been their “One”, with his publication ‘Real Meal Revolution’ starting many on their journey of low carbohydrate way of eating.  However, it hasn’t been without its challenges, and notably, he was charged by the Health Professions Council of South Africa for some advice on Twitter provided to a mother who was weaning her baby.  Those charges have since been dismissed, so now through the Nutrition Network, The Noakes Foundation and  Eat Better South Africa he is educating and advocating for change.

Real Meal Revolution - Prof Tim Noakes

https://amzn.to/3kueiXg

Lore of Nutrition: Challenging conventional dietary beliefs - Prof Tim Noakes and Marika Sboros

https://amzn.to/2XJsc1S

Real Food On Trial - Prof Tim Noakes and Marika Sboros

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 Dr. Kevin R. Gendreau is a board-certified obesity medicine physician who lives and practices in Fall River, Massachusetts, USA. 

Back in 2016, Dr. Gendreau weighed 306 lbs at just 27 years old. He was diagnosed with morbid obesity, type II diabetes, hyperlipidemia, high blood pressure, fatty liver disease, and obstructive sleep apnea before finishing his residency in family medicine. 

After his 31-year-old sister was tragically diagnosed with a rare form of ovarian cancer, Kevin knew he would have to prioritize his own health in order to help care for his sister’s children in the event of her passing. He lost 125 lbs over 18 months using a combination of a low carbohydrate diet and intermittent fasting. Dr. Gendreau now works full time at Southcoast Health as an obesity specialist, helping his patients transform their health through sustainable weight loss. He utilizes a combination of low carbohydrate dieting, intermittent fasting (and in some cases medication) to help his patients.

Dr. Gendreau has amassed a large online following across Facebook, Instagram, Twitter, and TikTok where he regularly posts inspirational and motivational content. Over the years, he has published two children’s books, helped run a free primary care clinic for uninsured patients, and engaged in early childhood literacy initiatives. 

He recently published an autobiographical book titled “Fasting While Furious: How I Turned Anger & Sadness into Motivation for Weight Loss”

Obesity medical physician Dr Kevin Gendreau journey is very personal, both as a patient and doctor.  Through his own weight loss, 125lb over 18 months using a combination of low carbohydrate and intermittent fasting, he knows first hand the challenges for his patients.  In understanding what, how and more importantly why patients struggle with making changes to their lifestyle, Dr Gendreau supports patient education and resources on social media and the publication of his book ‘Fasting While Furious: How I Turned Anger & Sadness into Motivation for Weight Loss”.  

If you are looking for the show notes on Apple Podcast please click through to the episode web page as they are not showing on Apple at the moment.

https://fabulouslyketo.com/podcast/055

Fasting While Furious: How I Turned Anger and Sadness into Motivation for Weight Loss - Dr Kevin Gendreau

https://amzn.to/39iPRs9

1. You have to learn how to forgive yourself
2. You don’t have to start every protocol in one go - start with something simple
3. When in doubt eat clean

The Obesity Code - Dr Jason Fung

https://amzn.to/3aCYUWK

“Cookies, crackers, chips, cereal, sandwiches, those all became my crutch and my anti-depressant ”

“I ended up at 306 pounds diagnosed with type two diabetes, high cholesterol, high blood pressure, sleep apnea and fatty liver disease by age 27.”

“Researchers have found that at least

 Ruth is a GP in North Devon in the southwest of England. Three years ago she came across Dr David Unwin who was using lower carbohydrate diets to achieve outstanding outcomes in his patients with Type 2 Diabetes. So having tried unsuccessfully over many years to help her patients using the mainstream approach, Ruth and her team decided to offer the lower carb approach instead. Since then, they have been seeing some remarkable outcomes with many patients putting their Type 2 Diabetes into remission, losing excess weight, coming off many of their medications and benefiting from a host of additional benefits, including resolution of sleep apnoea and IBS.  

The Covid-19 pandemic has brought into focus the alarmingly high prevalence of poor metabolic health. The tragic collision of these 2 pandemics motivated Ruth to spread the word to other health professionals that metabolic health can improve significantly within weeks, and that this may help to improve an individual's outcome from Covid-19.  

To reach out to health professionals across the UK and beyond, Ruth has been delivering a series of free, unsponsored educational webinars, with her co-host, Midlands-based practice nurse Gayle Gerry.  Ruth and Gayle have welcomed a terrific selection of speakers from a range of medical specialities who feel similarly passionate about sharing this good practice with other health professionals. Hopefully, as the community of low carb practitioners continues to grow, this will lead to many more patients being offered this highly effective approach and becoming empowered to regain control of their metabolic health. 

Dr Ruth Tapsell acknowledges that her medical school education did not cover nutrition or sleep. Even with Diabetes and Endocrinology training, it didn’t make sense that her patients were eating carbohydrate-laden food and covering it with insulin. She thought that if eating a certain way causes diabetes then by changing the way we eat it, it might be possible to reverse Type 2 Diabetes or prevent it. She didn’t discover using therapeutic carbohydrate restriction as a way to manage type 2 diabetes until three years ago.  It was her husband, also a GP, who came across an article from Dr David Unwin in a medical magazine.  They have started using this approach in their general practice.  Dr Ruth now runs local groups for patients and webinars for health care professionals to get the word out and educate others on the use of low carb / real food way to manage their health and wellbeing. Dr Ruth featured in an article in the Daily Mail highlighting the work she is doing in helping her patients halt and reverse Type 2 Diabetes.

She talks about her general practice in being a low prescribing practice and the challenges of getting others within the NHS to get on board with these life changing practices. One of Dr Ruth’s dreams is that Hartland in Devon becomes a Blue Zone, where everyone lives to 120.

We talk about raising teenagers and how difficult it is in school with the food on offer and with their peers.

If you are looking for the show notes on Apple Podcast please click through to the episode web page as they are not showing on Apple at the moment.

1. If you are on any medication, speak to your doctor before starting on low carb or keto
2. Do it gently, cut out processed food - especially seed oils and sugar
3. Be kind to yourself and keep an open mind 

The 8-Week Blood Sugar Diet: Lose weight fast and reprogramme your body:

Lose weight and reprogramme your body - Dr Michael Mosley

https://amzn.to/3iDN2pU

Daily Mail article

 Ali is co-founder and CEO at Resilient Nutrition is a former soldier, active endurance athlete, and coach, and is fascinated by resilience and what enables some people to achieve what they previously thought impossible. After spending 15 years working in the data, insights and technology space at Accenture, he combined his passion for human performance with his technology experience to found Optimal Human Performance, a company that works with scientists and coaches to help individuals and teams test the limits of their abilities, often in extreme environments. It was this experience and getting to work with his co-founder, Dr Greg Potter, that lead to the creation of Resilient Nutrition. 

Greg Potter leads the development of Resilient Nutrition products. He has a PhD in nutrition, circadian rhythms, sleep, and metabolism, and an MSc and a BSc in sports science. He is a health and performance consultant and is a regular keynote speaker at international health summits. Highlights of Greg’s career include working with US Naval Special Warfare, coaching a sprinter to four gold medals at the European Championships, being the sleep expert on a Channel 4 documentary, and having his research featured in dozens of international news outlets, including the BBC, Reuters, TIME, and The Washington Post.

Ali is particularly fond of punishing exercise, the jungle, bagpipes, and biltong. 

Greg is particularly fond of early starts, volcanoes, diving, and fish pie.

Ali has always been interested in endurance sports and how to fuel for endurance events. He knows it is not just the food but also a psychological element that enables him to keep going.

Greg, whilst not low carb or keto, focuses on nutrition, exercise and sleep and appreciates that all aspects of lifestyle influence how we feel and how we function.

Together they created a product to help two rowers cross the Atlantic in the Talisker Whisky Atlantic Challenge that was nutritious, energy-dense, easy to digest foods that will be stable without a fridge for several weeks at a time. This led to them co-founding Resilient Nutrition, whose products are not only for athletes for those who are wanting to make intelligent choices in optimising their health and performance.

We discuss the nuance of carbohydrate loading for different activities. Greg also talks in-depth about exercise, nutrition, sleep and how to improve your sleep.

1. Be thoughtful about what you eat
2. Remember what you eat affects how you feel and perform
3. Think about the relationship between what you eat and how you sleep

1. Humans have existed for the majority of time on this planet as pre-industrial people so we need to mimic that lifestyle by being outdoors
2. Take care to reduce the effects of chronic low-grade stress
3. Give back when you can 

https://resilientnutrition.com/pages/principles/

The Art and Science of Low Carbohydrate Performance - Dr Jeff S Volek and Dr Stephen D Phinney

https://amzn.to/3oggmF4

Thinking, Fast and Slow - Daniel Kahneman

https://amzn.to/3kU8BUe

https://www.jetlagrooster.com

 In this episode, we open the questions to members of our Facebook group and we talk around various topics including how do you know you are in ketosis, how do you test for ketosis, what is the problem with seed oils.

We also turn the tables and ask the members who was their “One” and ask for their three top tips.

Sheila's Top Tips

1. Prioritise yourself
2. Eat nutritious food
3. When eating out, check the menu online 

Allison's Top Tips

1. Check the ingredient lists
2. Don’t be embarrassed about changing orders at a restaurant
3. Don’t stress 

Nicola's Top Tips

1. Learn to read nutrition labels
2. Don’t care about what other people think
3. Keep learning about low carb keto 

How to calculate basal metabolic rate 

For Men - BMR = {10 X Weight[KGS]} PLUS {6.25 X Height [cms]} MINUS {5 x Age [years]} PLUS 5

For Women - {10 X Weight[KGS]} PLUS {6.25 X Height [cms]} MINUS {5 x Age [years]} MINUS 161

or

https://www.calculator.net/bmr-calculator.html

Keto Mojo 

https://bit.ly/31fUNeN

Stop Counting Calories & Start Losing Weight - Dr Zoë Harcombe

https://amzn.to/3njVEUd

The 8-Week Blood Sugar Diet: Lose weight fast and reprogramme your body:

Lose weight and reprogramme your body - Dr. Michael Mosley

https://amzn.to/3iDN2pU

The Primal Blueprint - Mark Sisson

https://amzn.to/3jU4Iw3

To see other Fabulously Keto episodes mentioned go to

https://fabulouslyketo.com/podcast/

“Sheila asked: How do you know if you’re in ketosis?  When starting out with low carb keto, there are a number of ways to get started.  The easiest way to get started is to reduce your carbohydrate intake. You may well notice other changes such as mental clarity, increased energy and reduced pain.  You can monitor your ketone levels by using a breath analyser, urinalysis sticks or blood meter. ”

“Allison asked: How often would you test your blood ketones? There is no strict requirement to monitor your ketone levels.  You can of course do so with a meter.”

“Nicola asked: What is the problem with seed oils? A great episode (#29) to listen to is Graham Philips who explained what are the major effects of consuming seed oils.  Industrial seed oils are problematic as they are”

 Hanna Boëthius has lived with Type 1 Diabetes as her constant companion for 36 years, and it was as if her whole life fell into place when she started eating real food in 2011. Since her wake up call, she has gained much of her health back, thanks to simply eating the right nutrients for her body.

Hanna is a patient leader, international speaker, MSc Diabetes student and action taker, who loves patient topics that are off of the beaten track. She’s passionate to find motivational and inspiring ways to bring about a change in health care. Through her own company, Hanna Diabetes Expert, she’s inspired thousands of people with diabetes to live a healthier life by sharing her own story and experiences, as well as the puzzle pieces she’s helped others to find.. She has a profound understanding of how things like nutrition and lifestyle choices can balance diabetes management.

She is also the founder of the very first interactive, 100% real food event, called The Low Carb Universe. It’s Europe’s healthiest event!

Having been a Type 1 Diabetic since she was 2 years old, Hanna felt like she wouldn’t live to see her 30th birthday. Once she found that eating real food helped her manage her diabetes she improved her health, gained more energy and now feels she has a full life. She helps other Type 1 Diabetics regain their health and feel better.

1. There is always something you can do to improve your health
2. Many ways to tweak your health journey
3. Find a community that supports you with a similar view of life

University of Leicester 

https://le.ac.uk/courses/diabetes-msc-dl/2021 

“Type One Diabetes and going into teenage years, that was a completely different beast.”

“My teacher says to me, ‘You know Hanna, you don't even make this stuff. You can't make insulin because you're Type One diabetic. So if I were you, I'd really think twice about what I put in my mouth.’ And that was really my a-ha moment.”

“I never really reached any sort of standards that I was supposed to. And I you know, sort of in terms of goals and blood sugar levels and stuff like that”

“I was 28 years old and I wasn't sure I would see my 30th birthday. My body is so tired.“

“I already felt more dead than alive. I didn't have the energy to do anything. I didn't want to do all the normal things that you're supposed to enjoy in your late 20s”

“I saw it straight away with my blood sugar, I said, ‘Oh, my God, it's actually working’ it is actually getting better.”

“Then I sort of got into the mindset of, oh, but how low can I go.”

 Netta Gorman is the person behind Life After Sugar... because real life carries on even when you're sugar free. Netta has been living happily free from sugar, flour and sweeteners since July 2015 (6 years now!). She spent most of her thirties and early forties struggling with chronic constipation and digestion issues but she never thought that her love for chocolate and desserts had anything to do with it. Doctors kept telling her to eat more fibre, but this was making things worse, not better. 

In July 2015, she got to a breaking point where her pain and suffering was so bad that she decided to do something she'd never tried before: cut out sugar, flour and sweeteners for a temporary period of just 2 weeks. And to her complete amazement, she felt so much better that she just carried on and never looked back! 

One thing that still amazes her is that her tastes changed, and now she doesn't even *like* sweet tastes any more (whereas before, she was the world's #1 sweet tooth). And most of all, the one word that sums up her life after sugar is "freedom" - freedom from cravings, from energy crashes, from that love-hate relationship with sugar, from all the health issues she had. And this is why she decided to help other people to get to this place of freedom and peace with food and with themselves, with the Life After Sugar Program.

Netta Gorman wasn’t overweight. She considered herself slim even if she did have a muffin top and was carrying a few extra pounds but she suffered with depression and terrible chronic constipation. She didn’t want to believe that sugar was the culprit and didn’t want to give up sugar until her pain got so bad. Her two week trial made such a huge difference that she just kept going. Netta has incorporated fermented foods into her everyday life which helps with her gut issues.

1. Go with me and see how wonderful life is after sugar
2. Be aware that your tastes can change
3. Give it a try and don’t wait until Monday

Villi Yoghurt Starter Culture

Mesophillic Starter Culture

“She [nutritional therapist] suggested to me to see whether my digestive issues were due to what I was eating, so just for a period of two weeks to cut out sugar, grains, and sweetness, and even berries.”

“The way that I was dealing with my issues, or my pain, or my anxiety, whatever was to eat chocolate. I wasn't going to cut out the only thing that made me feel better. So I resisted that for the longest time.”

“I went to the supermarket and just sort of wandered around aimlessly, picking things up on the shelves and putting them back again. Because I was looking at the ingredients, and they all had some form of sugar or flour.”

“I finally cottoned on to the fact that real food or whole food doesn't have added sugars or grains, then I sort of had this epiphany in the grocery store. Oh, well, I'll just have fruit, vegetables, meat, fish, seafood, you know, and nuts. And I'll be fine with that.“

“I don’t identify myself with how I eat.”

 Christine is the creator and owner of BlackPeopleKeto. The brand and platform created to transform dishes with an African and Caribbean influence into delicious nutritious keto dishes, alongside fitness advice and inspiration with the aims of aiding the weight loss journey of many. 

By day she works as a manager in the asset management industry and is also the co-chair of the Socio-economic Mobility (SEM) Committee at her firm. Responsible for raising awareness of SEM issues; whilst inspiring and encouraging applicants from less affluent backgrounds to enter careers in the industry.

She's an author and has recently published her first cookbook based on the keto diet via her platform BlackPeopleKeto.

Finally, she would describe herself as a “lover of learning and teaching”, a comedian and a keto expert!

In this episode we talk to Christine from Black People Keto. Christine was fed up with the cycle of gaining and losing weight as her old ways of losing weight weren’t working for her. Having tried keto twice before, Christine knew that it worked but it wasn’t sustainable for her because the foods she was eating didn’t fit into her African-Carribean culture.  She then set about to keto’fy Afro-Carribean foods as she knew it would mean greater success, sustainability and stop the gain-loss cycle. 

Black People Cookbook Volume 1

https://blackpeopleketo.com/products/the-cookbook-vol-1-2

1. Be Consistent
2. Don’t set an end date
3. When you start - take out all the food that is not keto friendly and display it so you can see how much bad food is in your cupboards.

Low Carb Food Co

https://bit.ly/2PwoncF

“I started because I lost my sense of taste, I started eating lots and lots of different food, I'm trying to figure out, what can I eat, what can I eat.”

“I'm from that generation that whenever you eat, you finish your plate.”

“So it got to the point, once I realised just how much weight I've gained, I could no longer actually lose that weight, the usual way that I would lose weight. I would usually lose weight from exercise.”

“But my thing about this time around was that I always had enough of being in that cycle of gaining-losing-gaining-losing. I wanted this to be the permanent time, where it's gone forever. It's not coming back.“

“I thought to myself, okay, let me just do keto, because I've done it before, but let me try and make it in a way that I can keep it consistent and keep it forever ultimately.”

“I started looking at different keto pages and the keto diet, and I couldn't necessarily find one that fits into the diet that I'm used to.”

“

 Dan Greef is an entrepreneur and owner of Deliciously Guilt Free. He is also an award winning podcaster with his show UK Low Carb which won an award in the podcasting for business awards in 2020. He has been named a top 10 foodpreneur by Yahoo Finance for Deliciously Guilt Free. And is passionate about having food which is totally keto, healthy and full of nutrition. Dan is husband to his wife Basma, who is his business partner and he has two children who are five and two years old.

In this episode we talk to Dan Greef, owner of Deliciously Guilt Free and podcast host of UK Low Carb. Dan has a keen interest in politics and evolutionary history.  In a wide ranging discussion, we talk about how the low carb movement needs to be a grassroots movement to effect change, the evolutionary history of food production and how many of our modern day diseases can be attributed to our modern food production and systems.

Deliciously Guilt Free Food

UK Low Carb podcast 

1. Eat real food
2. Don’t fear salt
3. Sleep is the best free medicine that nature can provide

TEDEx - Sarah Hallberg 

https://www.youtube.com/watch?v=da1vvigy5tQ

Grain Brain - Dr David Perlmutter

https://amzn.to/39MTasr

Wheat Belly - William Davis MD

https://amzn.to/3lhJgWm

Food junkies: Recovery from Food Addiction - Vera Tarman

https://amzn.to/2UYmxjL

Quote - Confucius

“We have two lives and the second begins when we realise we only have one”

“I think I've just had a lightbulb moment of understanding myself and realising that I was always blaming myself. You know, individual responsibility is very important. However, if the rules are set up against you, you don't have a chance to succeed. Then what chance do you have? I realised very quickly that I was following the rulebook which works against my body.”

“I remember clearly sitting on the sofa at home, watching the Sarah Hallberg video and it just was like, Whoa, paradigm shift.”

“You are somebody who is living with your body. And you have to find out how you work. And I think that's been a real discovery for me.”

“I thought okay, what's the harm in one meal because I want to eat something. So I had that meal.  That was in October and by Christmas, I was still eating carbs. What's happened here?“

“So I've had a few resets over time.”

“I think identifying what is your trigger, or what trips you up is really important. None of us got the final answer. It's only what's right for us and how we work. Gettin