Fabulously Keto

 Dr Jen Unwin is a chartered clinical and health psychologist. She worked for over 30 years in the NHS and now spends her time researching, campaigning and writing about sugar addiction. She is a founding member of the Public Health Collaboration, a UK charity campaigning for better public health advice. Her and her husband Dr David Unwin, a GP have been helping the patients in his practice adopt low carb diets to reverse their diabetes. This work has resulted in several published papers and numerous conference and media appearances. She has recently published a book called 'Fork in the Road' which is a guide for people with sugar/carb addiction. All profits are for the PHC. 

Dr Jen Unwin is a Clinical Psychologist and lifelong carbohydrate addict. She noticed that if she came off plan it was hard to get back to it. She knew about addiction in her work as a psychologist but hadn’t linked it to food. Once Dr Jen became aware that sugars and carbohydrates can truly be addictive, she looked into more. Dr Jen trained with Bitten Jonsson a holistic addiction specialist. They recognised that the same problems a person has with alcohol or drugs can also happen with sugars and carbs.

Dr Jen explains that some sugar and carb addicts have to be careful with sweeteners, nuts, dairy and alcohol as they too can influence the brain pathways.

Fork In the Road - Dr Jen Unwin

https://amzn.to/33TytYg

1. If you can’t moderate - try without
2. If you can recognise an addiction - then abstain rather than moderate
3. It’s not all about the food

Escape The Diet Trap - Dr John Briffa

https://amzn.to/3fjnqgu

Bitten Jonsson

https://fabulouslyketo.com/podcast/011

“So I'm a bit of an all or nothing person. So I did the whole cold turkey thing, straight onto low carb. Had about eight days of feeling pretty grim. But then the lights came on, the colour came on. And I felt amazing.”

“It’s essentially the sugars that are the most addictive thing.”

“What's addiction?  It's about this kind of compulsion and a difficulty resisting carrying out those behaviours even when you don't want to.  You know, you're doing something that you know is harming your mental and physical health but still you do it.”

“Find your tribe. Most of us haven't got people in our family, necessarily, who understand this struggle.”

“Hope is possible. Change is possible.”

“Sugar is robbing people of their joy and their best selves.”

“Habits were incredibly powerful.  Yet with

 Jimmy Moore is an internationally bestselling author, podcaster, and inspiring speaker who is a highly sought-after lecturer around the world. He catapulted onto the health scene in 2004 after a phenomenal 180-pound weight loss enabled him to come off prescription drugs for high cholesterol, high blood pressure, and respiratory problems. He is the energetic personality behind the longest-running and top-ranked health podcast, The Livin’ La Vida Low-Carb Show, as well as Real Talk with Jimmy Moore, and the One Step Deeper Podcast with Brittany Davis. He has interviewed well over 1,700 of the world’s top health experts and has dedicated his life to helping people get the best information possible about nutrition and lifestyle so they can make the right decisions for their health. He has authored or coauthored nine books, including Keto Clarity, The Ketogenic Cookbook, The Complete Guide to Fasting, and Cholesterol Clarity, among others.

International bestselling author, podcaster, and inspiring speaker Jimmy Moore has inspired many on their journey to health and wellbeing. In this episode we discussed with Jimmy his legacy, what he learnt while taking his six month sabbatical and new podcast ‘One Step Deeper’. We also look to the future of customised nutrition as well as some biohacks.

Livin’ La Vida Low-Carb https://livinlavidalowcarb.com/ 

Jimmy Rants https://jimmyrants.com/ 

Real Talk https://livinlavidalowcarb.com/ketotalk/ 

One Step Deeper https://onestepdeeperpodcast.com/ 

Books 

Keto Clarity - Jimmy Moore and Dr Eric Westman

https://amzn.to/3ln3meA

https://amzn.to/3hkeCcP

https://amzn.to/3ezdS1R

https://amzn.to/3o0GgwU

https://amzn.to/3exrDOo

Livin' La Vida Low-Carb: My Journey from Flabby Fat to Sensationally Skinny in One Year - Jimmy Moore

https://amzn.to/3exR56h

https://amzn.to/3o2nd5n

https://amzn.to/3y2SiKy

1. Don’t Stress - Chill out
2. Find you tribe
3. Give yourself grace

Oura Ring 

https://ouraring.com/ 

Dr Atkins New Diet Revolution: The No-hunger, Luxurious Weight Loss Pla

 Nikola is an award winning coach, author, speaker, human physiology mentor, educator, woman in technology, orchid obsessive, and has been low carb since 1999. She is on a mission to free people from Diet Prison, remove the linguistically horrific words “weight loss” from common usage and her mission statement is to ‘assist the UK to eat itself healthy.”

Nikola also wants to disrupt the diet industry paradigm and move us away from guilt and shame when it comes to food and our bodies. She is one of the only people working within the diet industry to work on the mental/mindset side of body composition management, to break people away from “victim mentality” and so ensure long term success.

This week’s episode, we catch up with Nikola Howard.  She recently earned an award as  Nutrition Coach Mentor of the Year and is on a mission to ‘assist the UK to eat itself healthy’ by disrupting the diet industry. 

When Nikola chose her mission at the beginning of 2020 to be to empower the UK to eat itself healthy, she didn’t realise how vital that statement would be. Sars Covid 2 affects people more if they have underlying health issues. Nikola explains that eating a low carb, real food way of eating helps heal some of the health issues we face.

Nikola’s aim is for people to have long term success not just short term weight loss. Her model is you get healthy, you get your optimal body back and you get an empowered mindset so that you don’t need to fail and keep coming back. She helps people to succeed.

Nikola has some e-books here:

https://lowcarbinthe.uk/digital/

1. When getting started don’t go in hard and fast.
2. Listen to your body.
3. Focus on one thing.

Public Health Collaboration

https://phcuk.org

Don't Eat for Winter: Unlock Nature's Secret to Reveal Your True Body - Cian Foley

https://amzn.to/3tidg4G

Indistractable: How to control Your Attention and Choose Your Life - Nir Eyal

https://amzn.to/2Nssi8F

“My mission is to enable and empower the UK to eat itself healthy.”

“Low Carb Living UK is taking the best parts of a weekly diet club and pairing that with empowering, choice and a system that’s going to work for them long term, forever.”

“The current market is rigged towards people failing and returning, lots and lots and lots.”

“You don’t fail, you just make life and you make choices.”

“We have all been mis-served by the eat less, move more, it’s your fault if you fail paradigm.”

“It’s not the season for carbs.”

 Tekla is a nutrition nerd hungry for positive change! She is building KEHO a real food savory snack business, that is keto and vegan to make positive change easy.

She has been featured in Forbes in 'food hacks that don't compromise nutrition' plus KEHO has been selected as 'editors' favorite weekly plant-based snacks' by The Beet., called by Rachel Ray 'standout savory snacks you need in your pantry' and scored the highest in The Trendhunters review of savory snacks.

Tekla has a 20 year career in Food & Beverage, starting in grocery stores as a consultant with McKinsey & Co. followed by a senior executive role at PepsiCo, America's largest Food & Beverage company and the second largest in the world.  Much of her work at PepsiCo focused on making the products better-for-you or good-for-you. She is an ex-champion calorie counter, who got passionate about nutrition and weight loss through coxing varsity and national level lightweight crews. She thought she knew it all! Until she was introduced to keto by fellow physicists whose facts checked out. She got obsessed. However as a non-cooking non-meat-eater she found it hard. So she created KEHO to make plant-powered and keto eating easy! Shhhhh, she is on a  secret mission to (ob)literate obesity by spicing up life.

Tekla has a doctorate in Physics from Oxford and an AAS in Fashion Design from FIT. She is originally from Finland, grew up in the UK and has made New York her home.

Tekla Back describes herself as a reluctant entrepreneur, nutrition nerd hungry for positive change who is an ex-champion calorie counter.  As a pescatarian she didn’t want meat based, dairy based snacks and she couldn’t find suitable snacks. This lead her to make a snack which she could trust was plant based, no sugar and high in healthy fats.  Now she manufactures the four savoury flavoured KEHO bars which her secret mission is to (ob)literate obesity by spicing up life.

1. Swap out rice, pasta for a salad.
2. Stop or limit processed sugar.
3. Focus on the food composition and nutrient density.

The Case Against Sugar - Gary Taubes

https://amzn.to/3tYEs9E

The Big Fat Surprise - Nina Teicholz

https://amzn.to/3k9t4Ts

Nutrition Coalition 

Real Meal Revolution seed cracker recipe

“The science, I was literally won over by the science.”

“I call myself a champion Calorie Calorie counter, probably I can still tell you the calorific content of every single food. So it was a slow, fact based journey for me.”

“ I kind of call myself a reluctant entrepreneur.”

“I was really struggling to eat and particularly to snack because if you've gone full on keto, it's really hard to get snacks that are either not refrigerated, like cheese sticks or beef jerky which are not meat based.”

“I was obviously of the mind that everything in moderation. As someone who's been pretty good at moderation all their lives, i

 Ally Houston helps people to be healthy while enjoying great food. He fixed his health by changing how he ate, and was so amazed with the results that he combined his dual background in science and fine dining to found Paleo Canteen in 2017. 

He's the co-author of cookbook Low Carb On A Budget, which has a foreword by Dr. David Unwin, and he is the director of Scoundrel Foods, which sells luxury sugar free ice cream and chocolate.

Ally started paleo in 2015 after struggling with auto-immune conditions. While studying for his PhD, a physics professor introduced him to paleo which he treated with suspicion but made sense scientifically. After doing all that reading and the research Ally felt it was hard not to conclude that eating low carb is extremely healthy and if you have metabolic and auto-immune conditions it is a great way to prevent them from reoccurring and to heal them.

Ally noticed the difference straight away, within a week his chronic heartburn had gone and the extra weight that he had melted away and stayed off.

He was so amazed that he started his own company in 2017 called Paleo Canteen. He started in a nightclub serving food. Plus he would do events on the high street and at Real Food Rocks Festival.

In 2019 Ally brought out a low sugar ice cream Scoundrel which is currently only available in Glasgow.  In addition, he is an author and podcaster, having co-authored a cookbook Low Carb on a Budget and hosts the Paleo Canteen podcast.  

More recently he has created a Scoundrel low carb chocolate which helps chocoholics transition to low carb.

Podcast

https://paleocanteen.co.uk/thecanteenpodcast/ 

Cookbook 

https://paleocanteen.co.uk/product/paleo-canteen-low-carb-on-a-budget-digital/ 

Scoundrel 

1. Ask a lot of questions.
2. Add in paleo components.
3. Find like minded people.

PubMed database https://pubmed.ncbi.nlm.nih.gov/ 

PreKure https://prekure.com/ 

Paleo Canteen Podcast episode 13th October 2019 Prof Herman Pontzer

https://paleocanteen.co.uk/professor-herman-pontzer-the-calorie-deficit/

Paleo Canteen Podcast episode 9th June 2020 Dr Andrew Jenkinson

https://paleocanteen.co.uk/dr-andrew-jenkinson-why-we-eat-too-much/

“I decided I was going to really properly tackle the weight thing. And I tried calorie r

 L. Amber O’Hearn has an eclectic background, with academic publications in several fields including theoretical mathematics, cognitive psychology, computational linguistics, and more recently, evolutionary nutrition and biology. She has been studying and experimenting with low-carb, ketogenic diets since 1997 and is particularly interested in evolutionary constraints and interspecies differences. Amber has been eating a nearly plant-free diet since 2009.

Amber was brought up as a vegetarian. When she was introduced to the low carb diet she thought it was crazy.

Amber gained weight and had depression with her low carb diet. She didn’t plan to be carnivore. Initially started carnivore as a three week trial. Even in that short time she noticed her mood stabilise. She found that with this way of eating she could come off her bi-polar medication.

More recently she has suffered with food poisoning which has given her gut issues which she has had to deal with.

Eat Meat. Not Too Little. Mostly Fat

Book available 

https://facultativecarnivore.com/  

1. Be open-minded - on both directions.
2. Don’t be afraid of eating protein and at the same time don’t believe the hype that higher protein is better.
3. Self-experimentation is important to measure the effects of change.

Protein Power: The high protein/low carbohydrate way to lose weight, feel fit, and boost your health - Dr Michael R Eades and Dr Mary Dan Eades

https://amzn.to/3tefaEc

Zeroing in on health 

“The idea of having no plants on my plate, no salad no side of broccoli or any kind of vegetables whatsoever just a piece of meat seemed intimidating.”

“The results were just beyond my expectations.”

“The thinner I got, the more fat I needed.”

“When I first heard of a low carb diet, I actually thought it was crazy.”

“For me to have the same mood all day, was actually quite unusual.”

“Vegetables are really expensive.”

“Oxalates are one of those warfare chemicals, and I think that a lot of people are taking in more oxalates than the body would necessarily optimally be able to handle.”

“It indicates underlying disease and lack of health.”

“Overeating protein is usually not a concern.”

 Sharon is a qualified Diet and Nutrition advisor and holder of the Ketogenic Diet Diploma (both with distinction).

A serial entrepreneur, Sharon has built and evolved a series of food-based businesses starting from her first market stall in 1992, progressing to a retail shop in 2001, a food service offering “healthy” buffet lunches and vending services to local businesses in 2004, though to her current nutrition-based business both advising and cooking for people following a low carb high fat diet, which launched in 2015. This business continues to have huge success supporting its clients’ weight loss and fitness goals, including improved management of diabetes to reduce or eliminate their medication.

Her business evolution has been guided by her own personal journey. In 2013 she discovered the low carb lifestyle and became one of DietDoctor.com’s first success stories for women over 40. This led her to study nutrition and then ketogenic diets, as she found that the standard nutritional advice was almost the complete opposite to what had worked for herself and many of her clients.

In parallel, and building on her own experience of running meetings to share the benefits of the low carb lifestyle with friends and family, she became the moderator of the Keto UK community group on Facebook in 2016, and set up a sister low carb group. Between them, there are over 70,000 members. Together with her husband, she built a website www.low-carbs.co.uk/ to compliment the groups with extensive content on every aspect of Keto and low carb, and a section to support moderators running the groups.

Entrepreneur Sharon Betts discovered the low carb lifestyle in 2013, becoming one of the Diet Doctor’s showcase stories for women over 40.  She is the moderator of two large Facebook groups with over 70,000 members.  As an entrepreneur she wanted to ensure that busy people have access to low carb, paleo, keto and clean keto ingredients in ready meals to stay compliant with their lifestyle.

1. When going down the rabbit hole, make sure you come back up otherwise you’ll be left with nothing to eat.
2. Love the skin you’re in - love the way that you are.
3. Don’t fear the fat.

Low Carb Food Company

https://bit.ly/2PwoncF

Grain Brain - Dr David Perlmutter

https://amzn.to/39MTasr

The Art and Science of Low Carbohydrate Performance -

Dr. Jeff S Volek and Dr. Stephen D Phinney

https://amzn.to/3oggmF4

Gary Taubes 

Tim Noakes

“The whole journey is getting to a point where you’re instinctively listening to your body and even if you want to eat 5000 calories in one day, then go ahead and eat them. But you’re not looking at that one day, you're looking over the course of a whole week.”

“I do feel that is part of what keto does for you, it brings you to a weight that will work for you.”

“I think it is about accepting yourself, and keto helps you do that in so many ways because it is not just physical, the mental improvements to my mood, to my overall wellbeing is just phenomenal.”

 Emma is a nearly 50 year old lady who is on a mission to rid herself from continuous ill health and a few to many previous chocolates, crisps and cakes, now stored as pesky fat cells! She has come to realise that carbs are not necessary at all, and if the cravings get too much she imagines her fat cells exploding and her previous dietary misdeeds being consumed! She has battled to lose 80lbs and is on a mission to lose another 80lbs.

Born six weeks early Emma suffered continuous respiratory infections from birth until 2017. In 2011 she suffered a bizarre group of symptoms which meant she was unable to walk properly, speak coherently or process thoughts and actions. After the symptoms abated she was left with myalgic encephalomyelitis, also known as chronic fatigue syndrome. The neurological glandular fever has left Emma partially disabled. Diagnosed with Type 2 Diabetes in 2016, a bowel tumour in 2018 and hypertension in 2019 she battles on the path to good health whilst fighting food addiction, walking and balance problems. Every day she gets incrementally better, and she is so thankful that this lifestyle has given her hope and an immune system that can now fight!

Emma knew if she would listen to the doctors she would be in a wheelchair or motability scooter for the rest of her life. Emma did have a funny incident with the mobility scooter when she got stuck in a lift.

She tells us how she got to her doctors surgery through sheer will power. Emma’s keto journey has not been a straight line and she talks about some of the challenges.

Emma knew she had no-one to help her so she could only rely on herself. She would talk to herself and coach herself to get through.

Emma counted 33 conditions she was suffering with now she only has four that remain and she describes them as being half of what they were.

It is fascinating to hear how certain foods cause certain symptoms for Emma. Sometimes take days to appear.

Despite years of medical training the doctors didn’t know what to do or how to help Emma.

1. Never give up, never believe you’re a failure because you’ve eaten something you think you shouldn’t have.
2. Always believe you can do it no matter what others say. The one person you should please is you.  You’re the person living inside your head which you answer too
3. Try it for 30 days, don’t cheat, even if it is low carb rather than keto.  Join a group for support, have the confidence to try it. 

Diet Doctor 

Keto Woman KKB 

2 Keto Dudes 

https://amzn.to/2QJmJo1

The Salt Fix: Why the Experts Got it All Wrong and How Eating More Might Save Your Life - Dr James DiNicolantonio

Dr Michael Bazlinton

www.bodymappingclinic.com

https://fabulouslyketo.com/podcast/027

Iford Manor Estate

“It was physically difficult. It was really hard work. And it was really just even the thought of it exhausted me.  It’s a really strange thing, chronic fatigue, people think they say they're tired, but it is a crushing tiredness.  It hurts your entire body.  It's painfu

 Graham Phillips BPharm FRPharmS is a second generation community pharmacist. He describes himself as “The Pharmacist who Gave Up Drugs! “

Having played a very senior leadership role in the pharmacy profession he became disillusioned with the NHS one-size-fits-all approach to healthcare with its emphasis on waiting for symptoms to arise before treating (suppressing?) them with drugs. He pioneered a new approach using his scientific knowledge, clinical expertise and new technology which resulted in the ProLongevity service. 

The ProLongevity programme helps people who want to lose weight, improve wellbeing and avoid/reverse diabetes, by using new technology to monitor real-time blood sugar  levels.  We provide personalised advice based on your data to help you make changes to your diet and lifestyle. We avoid traditional approaches that treat symptoms after the damage has been done.  Prevention is better than cure.

Graham has two sons, one is also a pharmacist and the other a corporate lawyer. He lives with his partner, Karen (a GP also passionate about lifestyle medicine) in North London.

Like Jackie,  Graham is also an ambassador for the Public Health Collaboration. He believes that the world has become dominated by Big Food on the one hand (makes you sick) and  Big Pharma on the other (makes you 10% better). In the end science must prevail.

Following on from Episode 19, community pharmacist, Graham Phillips, the Pharmacist that Gave Up Drugs comes back to take a deep dive into the topic of seed oils and how damaging they are to our bodies. 

1. Read the labels on the back of food products
2. Understand the nutritional labels on the back of food products
3. If there are more than 5 ingredients on a food label put it back

The Big Fat Surprise - Nina Teicholz

https://amzn.to/3k9t4Ts

Chris Knobbe

https://www.peak-human.com/post/chris-knobbe-md-on-vegetable-oils-the-hidden-killer

Ivor Cummings with Tucker Goodrich 

https://www.youtube.com/watch?v=KY8pq8GwLVo 

https://www.youtube.com/watch?v=7kGnfXXIKZM

PHC UK

https://phcuk.org/

Tucker Goodrich

http://yelling-stop.blogspot.com/

Nina and Mark Hyman 

https://www.youtube.com/watch?v=Zc_e5ME_5Cg

Weston A. Price Foundation 

https://www.westonaprice.org/

“Medicine is important and it saves many lives, but when I looked at the fact that people just never got better and this new pathway, I can see people improving literally week by week in front of my eyes and I'm busy de-prescribing.  You can't unlearn this stuff and you can't unsee it as a health professional and as a practiti

 Richard is a 55 year old software developer and biochemist who once built financial systems to expose risk on Wall Street and has worked on systems from industrial robots to payroll.  At 38, he was the public-facing chief executive of a major US software component company when he discovered he had type 2 diabetes. At 40 he retired and returned to Australia to devote his time to learn about type 2 diabetes.  He reversed his type 2 diabetes with the ketogenic diet six years ago.

With Carl Franklin, he founded the 2 Keto Dudes podcast (over 250,000 monthly downloads), and the international Ketofest event to help popularize the intervention as a treatment for type 2 diabetes.

At 52 Richard went back to school to study Biochemistry.  He graduated in 2020 and is now working as a student researcher in a computational Chemistry lab working towards a PhD.

2KetoDude Richard Morris set out on a journey to reverse his Type 2 diabetes which included co-hosting a podcast, holding international festivals, conferences and research.  We explore his journey as one-half of the 2KetoDudes, to turning an entire town ketogenic and his plans for computational chemisty research.  

1. You can keto anywhere
2. Teach your boys (and girls) how to cook
3. Enjoy 16-year-old scotch Lagavulin (in moderation!)

Stephen Phinney 

https://www.youtube.com/watch?v=RYXYfxmQV2A

“I was diagnosed with diabetes and at least with pre-diabetes. I had one bad result. So, I decided, well, let's have a look at this, Atkins. I went on Atkins induction for three months. And at the end of that, I had a non-diabetic blood glucose diagnosis.  So essentially, the doctor said, ‘Well, it was a blip. We're not sure why but you know, it looks like you're fine. So whatever you're doing, keep doing it.’  Now, that sort of didn't make any sense to me, why would I have a blip? Why would I suddenly become diabetic and then change my diet and then all of a sudden not become diabetic?”

“I semi-retired at age 40, in 2006, and came back to Australia. I was intending just to live cheaply on the beach in Australia, learn to cook, get myself fit, do some exercise, and work on myself. I had no other big plans other than that. I'd been burning the candle at both ends for 20 years in my career. And so I thought, you know, let's have time to focus on myself a little bit.”

“So gradually over time, I stopped eating Atkins induction. I was adding more carbs to my diet but I was eating healthy vegetables and fruit, you know, eating, quote-unquote ‘healthy’.”

“I went to the doctor in the emergency room with an ingrown toenail that had gotten quite nasty. The doctor said, ‘Well, that's really awful. It's going septic and you know, if you can't control your blood glucose, and I don't think you can, then that toe may have to come off’.  That was like that’s the kind of moment that will set you back on the bottom. I thought, what a minute,  I thought I'd cured myself of diabetes by eating Atkins?  Well, I wasn't eating Atkins at that point.”

“Everyone starts out just on Metformin, and we slowly increase the drugs that we're going to give you and try and hold off diabetes for as long as we can.”