Fabulously Keto

 Dr. Michael Bazlinton is a UK based Family Doctor (GP). He completed his GP training in 2006. Dr Michael has been practising as GP for the last 13 years.  He saw in the surgery many diabetic patients which was concerning.  In 2017 he started the Bodymapping Clinic. The aim of the clinic is to provide a service for individuals who want to apply science and technology to better understand and manage their health.

Dr. Michael Bazlinton attended and completed the AFMCPUK training (Applying Functional Medicine in Clinical Practice) in London in 2018. He now divides his time between being a local GP and working privately in the Bodymapping Clinic.

While growing up in Stebbing Essex, with a dentist father and midwife mother, he had an appreciation for real food’s impact on health and wellbeing.  

At university, however, the demands of medical school meant that his food choices were less than optimal. This started to show up in his health.

In 2014, his brother gave him a copy of Christopher MacDougall’s Born to Run which started him on his journey to health and wellbeing.  Not only did he turn his health around he started helping his patients make changes to their nutrition. His GP practice took low carb on board and are now working out ways that they can help more people without burning out.

Dr Michael Bazlinton shares how his low carb keto journey has informed his GP practice to actively help patients take control of their own health. He also recognises the limitations of the NHS and standard dietary advice which motivated him to set up a functional medicine private practice.  Bodymapping Clinic allows him to support those as a low carb friendly doctor with a desire to holistically regain their health and wellbeing.

1. Measure - Adapt - Improve
2. Time Restricted Eating
3. Sleep - get an Oura ring

Born to Run - Christopher McDougall

https://amzn.to/3qy6mqA

Natural Born Heroes - Christopher McDougall

https://amzn.to/3qszSy0

Barefoot Running 

https://www.chrismcdougall.com/about/ 

Phil Maffetone

https://philmaffetone.com/ 

Gary Taubes on YT 

https://www.amazon.com/Case-Keto-Rethinking-Practice-Low-Carb-ebook/dp/B07XXFHP9S 

Banting Course from Noakes Foundation 

http://thenoakesfoundation.org/infographics/nutrition-network-online-course-launches-1-may-2018

Fixing Dad 

https://www.fixingdad.com/

Christopher Kelly

https://nourishbalancethrive.com/ 

NBT Podcast 

 This week’s episode is ‘ask me anything’ (AMA) which we wanted to answer questions from our listeners. Questions for our next episode can be submitted through http://fabulouslyketo.com/ama/

The following questions were asked by our listeners.  

Why have I stopped losing weight?  I lost 30 pounds over about a year. Now I’m stuck. Still very low carb - less than 20g

• Homeostasis is a state whereby the body reaches a steady-state
• Mix things up and keep tricking your body into giving up / losing fat
• This can be done by tracking - that you’re not over or under eating
• Carb creep from too much dairy and/or nuts
• Mixing things up like fasting for longer / shorter periods of time, different patterns.
• Watch out for the usual suspects such as stress, sleep or over-exercising.
• You may not be losing weight on the scale, but changing shape, so make sure you take pictures and measurements.  

Do you have any opinion on whether a strict keto diet is more beneficial than low carb, high-fat diet for autoimmune disease? 

• An autoimmune disorder is one whereby the body’s immune system mounts a response to a particular type of tissue in the body 
• Conditions such as Hashimoto’s, arthritis, lupus or MS 
• What are the symptoms - such as inflammation, pain, energy and then you need to find your personal threshold for symptom relief 
• Depending on the severity of the symptoms 
• As a suggestion starting with strict keto would be a good place to start and then reintroduce carbs to your threshold symptoms using a symptom diary to see the effects/results.  Conversely, the other way is equally as fine for compliance 

Do higher Ketones mean better weight loss?

• Ketones are a by-product of fat oxidation.  
• The Phinney and Volek range is between 0.5 - 3.0 mmol/L 
• There is no correlation between the amount of ketones and rate of fat loss 

Can I have more information about blood sugar and monitoring 

• For blood glucose can use a machine like the KetoMojo or CGM 
• Ketones can be measured in urine (dip strips), blood (monitor) and breath (Ketonix)
• Consider the cost of the strips into how and why you need to monitor your progress 

I’m worried about loose skin, can I do anything to help? 

• A really good resource to explain what and why there is loose skin is Ken Berry’s YouTube 

Are ground almonds the same as almond flour? 

• No, they are different 
• Almond meal coarser and darker as it is made from raw and unpeeled nuts
• Almond flour is finer as it is ground from peeled, blanched nuts which are softer 
• If needing larger quantities for baking, consider buying your nuts wholesale and mill yourself

Dr Boz YouTube on GKI ratio

https://www.youtube.com/watch?

 Simone qualified as a Reflexologist at The British School of Complementary Therapy in Harley Street London, in December 2000.

To further her knowledge and passion in health and wellbeing, that same year she embarked on a Health Science degree, specialising in Therapeutic Bodyworks at The University of Westminster. From her degree, she gained experience in a variety of bodywork practices, that combated conditions such as migraines, muscle tension and stress-related illnesses.

Whilst completing her degree, Simone also built up a successful private practice offering treatments and techniques in a variety of Bodywork therapies, including reflexology.

In 2013 Simone was diagnosed with Fibromyalgia; a chronic pain disorder. To understand more about the illness, she trained with renowned USA Fibromyalgia coach, Tami Stackelhouse. Once qualified, Simone incorporated her knowledge of pain management and nutrition into her roster of Bodywork therapies, to re-establish herself as a Health and Wellbeing Coach.

With her wealth of knowledge and personal experience, Simone was fortunate enough to be part of the, “NHS Healthier You”, National Diabetes Prevention Programme, where she worked with individuals and groups for nine months, to provide educational and nutritional sessions to pre-diabetic patients.

Simone found the programme a wonderful, eye-opening experience which further ignited her passion and interest in the psychology around health and sugar addiction.

As a bodyworker with almost 20 years of experience in the health industry, Simone’s extensive training and practical knowledge, coupled with her own health journey, has given her the unique ability to recognise each clients’ individual needs and goals, making Simone a highly successful, empathetic and intuitive Health and Wellbeing practitioner.

She strongly believes that her role as a Health and Wellbeing Coach is to educate, encourage and support a patient’s journey to living a healthier, vibrant life.

Simone’s health journey anniversary is memorialised on 04/06/15 when her ex-brother-in-law introduced her to the Prof Tim Noakes Banting and Real Meal Revolution.  As a qualified Therapeutic Bodyworker, she has a deep understanding of how the body works and more importantly heals. In 2013, she was diagnosed with fibromyalgia where she set about to learn more about the role of chronic pain management, both for herself and her clients.  This led to her next chapter which incorporated nutrition and lifestyle when she was introduced to Tim Noake’s Real Meal Revolution.  Now working as a health and wellbeing coach, Simone seeks to educate, encourage and support clients to a healthier and vibrant life. 

1. Keep your journey to yourself, role model good choices and behaviours
2. Plan your meals to ensure that you have the right foods available to you
3. Keep a symptom tracker whether that be a paper diary or some electronic record 

“I just know, deep down in my heart that there isn't anything else really that I want to do. I've only ever really wanted to help people in some form of a health journey. And, so I thought that I could be something that I'd like to help people.”

“It just pains me to think that people could go through life, feeling unwell, or believing that they just need to wait for some disease to happen before you know it, they kickstart the change in their health. And so I just thought I'll keep learning, keep trying and build my practice around that.”

 Simone qualified as a Reflexologist at The British School of Complementary Therapy in Harley Street London, in December 2000.

To further her knowledge and passion in health and wellbeing, that same year she embarked on a Health Science degree, specialising in Therapeutic Bodyworks at The University of Westminster. From her degree, she gained experience in a variety of bodywork practices, that combated conditions such as migraines, muscle tension and stress-related illnesses.

Whilst completing her degree, Simone also built up a successful private practice offering treatments and techniques in a variety of Bodywork therapies, including reflexology.

In 2013 Simone was diagnosed with Fibromyalgia; a chronic pain disorder. To understand more about the illness, she trained with renowned USA Fibromyalgia coach, Tami Stackelhouse. Once qualified, Simone incorporated her knowledge of pain management and nutrition into her roster of Bodywork therapies, to re-establish herself as a Health and Wellbeing Coach.

With her wealth of knowledge and personal experience, Simone was fortunate enough to be part of the, “NHS Healthier You”, National Diabetes Prevention Programme, where she worked with individuals and groups for nine months, to provide educational and nutritional sessions to pre-diabetic patients.

Simone found the programme a wonderful, eye-opening experience which further ignited her passion and interest in the psychology around health and sugar addiction.

As a bodyworker with almost 20 years of experience in the health industry, Simone’s extensive training and practical knowledge, coupled with her own health journey, has given her the unique ability to recognise each clients’ individual needs and goals, making Simone a highly successful, empathetic and intuitive Health and Wellbeing practitioner.

She strongly believes that her role as a Health and Wellbeing Coach is to educate, encourage and support a patient’s journey to living a healthier, vibrant life.

Simone’s health journey anniversary is memorialised on 04/06/15 when her ex-brother-in-law introduced her to the Prof Tim Noakes Banting and Real Meal Revolution.  As a qualified Therapeutic Bodyworker, she has a deep understanding of how the body works and more importantly heals. With a diagnosis of fibromyalgia in 2013, Simone set about to learn more about the role of chronic pain management, both for herself and her clients.  This led to her next chapter which incorporated nutrition and lifestyle when she was introduced to Tim Noake’s Real Meal Revolution.  Now working as a health and wellbeing coach, Simone seeks to educate, encourage and support clients to a healthier and vibrant life. 

1. Plan your meals to ensure that you have the right foods available to you

 Daisy Brackenhall is a Brit who has been living in rural France for the past 17 years. She lost half her body weight with weight loss surgery and low carb eating and has since maintained a healthy weight with keto. Keto has also helped her significantly reduce depression and migraines. She is a part-time gardener and lives with her three dogs and cats. 

Daisy is a podcaster and produces two weekly podcasts. In the Keto Woman podcast Daisy chats with extraordinary women and shares their inspiring stories with listeners. Monday Mindset is Daisy’s newest podcast and a collaboration with her friend and psychologist Terri Lance, who works at The Fasting Method. Each week they share with each other and their listeners something that they’ve found inspiring or motivational.

A few years ago Daisy created and continues to run a successful Facebook group for women called Kickarse Keto Bitches. With almost 3000 members from all around the world, the group functions as a safe and inviting community for women to find and offer support to one another.

This crossover episode is the second episode with our KetoWoman and Monday Mindset podcast host Daisy Brackenhall.   We had a wide-ranging conversation over various topics around various life issues. Louise and Daisy are kindred-keto spirits as their respective weight gain and weight loss journeys were very similar, which they found out when they met through the 2KetoDudes group.  Louise was lucky enough to visit Daisy at her acreage in southern rural France when she was living and working in the UK.  Daisy was instrumental as host of her KetoWoman podcast which introduced Jackie and Louise. As they say, the rest is history.

1. Jackie - Don’t drink your calories
2. Louise -  Menopausal women need to eat to their bodies
3. Daisy - Love your before

Lipedema

https://ketowomanpodcast.com/139-2/

Elena Gros - Migraine buckets

https://ketowomanpodcast.com/elena-gross/

Ally Houston / Paleo Canteen - Keto Ice Cream

https://paleocanteen.co.uk/scoundrel/

“And that’s a problem for me in the going backwards and forwards too often, that's always the telltale sign for me, if it keeps popping into my mind, we'll just go and get another spoonful of that almond butter, doesn't matter that it's you know, it's you're not having it as a dessert, or whatever it is.”

“I don't know, it's good to do a challenge, isn't it? Because it really gives you a very clear picture of what it feels like to be without it. So you've got a good comparison. So at some point, I might do it, but whether it would ever stick long term? I don't know.”

“I have lymphedema. I haven't had an official diagnosis but I'm definitely a lippy lady as they like to call themselves.”

“So I think it's a really good idea just to find out if you're sensitive to things because knowledge is power, isn't it? And sometimes it can be things that you don't have to avoid completely, you might just have to limit. You know, it

 Daisy Brackenhall is a Brit who has been living in rural France for the past 17 years. She lost half her body weight with weight loss surgery and low carb eating and has since maintained a healthy weight with keto. Keto has also helped her significantly reduce depression and migraines. She is a part-time gardener and lives with her three dogs and cats. 

Daisy is a podcaster and produces two weekly podcasts. In the Keto Woman podcast Daisy chats with extraordinary women and shares their inspiring stories with listeners. Monday Mindset is Daisy’s newest podcast and a collaboration with her friend and psychologist Terri Lance, who works at The Fasting Method. Each week they share with each other and their listeners something that they’ve found inspiring or motivational.

A few years ago Daisy created and continues to run a successful Facebook group for women called Kickarse Keto Bitches. With almost 3000 members from all around the world, the group functions as a safe and inviting community for women to find and offer support to one another.

This crossover episode is the first of two episodes with our KetoWoman and Monday Mindset podcast host Daisy Brackenhall.   We had a wide ranging conversation over various topics around various life issues. Louise and Daisy are kindred-keto spirits as their respective weight gain and weight loss journeys were very similar, which they found out when they met through the 2KetoDudes group.  Louise was lucky enough to visit Daisy at her acreage in rural southern France when she was living and working in the UK.  Daisy was instrumental as host of her KetoWoman podcast which introduced Jackie and Louise. As they say, the rest is history.

Dukan Diet 

https://www.dukandiet.com/ 

2Ketodudes podcast 

http://2ketodudes.com/

Ketogenic Forums 

https://www.ketogenicforums.com/

Public Health Collaboration Ambassador program 

https://phcuk.org/ambassadors/

M&S Pork Scratchings 

https://www.ocado.com/products/m-s-british-pork-crackling-with-sea-salt-510740011

Rodda’s Clotted Cream 

https://www.ocado.com/products/rodda-s-cornish-clotted-cream-26413011 

COOP Chipolata 

https://shop.coop.co.uk/product/dd6c8a25-1f64-4067-9b18-06fbbec5c6bf

Alter Eco chocolate 

https://www.alterecofoods.com/collections/chocolate-bars 

Gretchin Rubin 

 Terri Lance comes to this LCHF/Keto arena as part of her own personal and now professional journey. She battled obesity all of her life since childhood and was diagnosed with type II diabetes in her early 30s. It wasn’t until the age of 45 that she learned that she could actually manage her weight and reverse her diabetes through her dietary approach and also fasting. 

Professionally, she started as a middle school teacher before attending graduate school to earn her PhD as a psychologist. She then spent about 14 years as a therapist in private practice. During her health transformation, Terri began working as a coach at The Fasting Method. She now enjoys coaching others to achieve their weight loss and health goals.

Terri is still often surprised about how her life is because in her 30s her life was on a different trajectory. She was getting sick and whilst initially she thought she had time to wait until her 70s to do something about it, she soon realised that she didn’t have that luxury.

The success of changing your diet is influenced by your mindset. There is a great power in understanding your behaviours and triggers. 

Fasting played an important role in Terri’s health and she still uses it today.

Monday Mindset

https://podcasts.apple.com/us/podcast/monday-mindset/id1515803126 

1. Take care of your self talk
2. Show yourself compassion
3. Find a balance between structure with flexibility

https://amzn.to/2Nssi8F

Self Compassion - Kristin Neff

https://amzn.to/2MoRzA3

https://amzn.to/3prqZow

https://amzn.to/39dL9Nh

Gretchen Rubin

https://gretchenrubin.com/

Whole 30

https://whole30.com/whole30-program-rules/  

Jason Fung on YouTube

https://www.youtube.com/c/drjasonfung1/featured 

The Obesity Code

https://thefastingmethod.com/book/the...

The Complete Guide to Fasting

 Dan and Erika are a keto couple who have been together for 14 years, living in Newcastle, Australia with their 2 rescue cats. They both have struggled with losing weight in the past and tried many different options. Keto is what has worked for them and between them have lost over 90kg (14 stone or nearly 200lb). They have now been living a keto life for four years and are still amazed with how long they have been able to maintain this new life. They love to travel and wanted to find a way to continue to enjoy traveling whilst living a ketogenic lifestyle. They began our keto travel and food blog, Have Butter will travel in December 2017 and share their keto experiences with others.

Like many others, 2020 has brought them some struggles for their health and wellbeing which has been negatively impacted from the stress. Through their group they have developed a 28 day clean and simple reset to help others and get their health back on track.  You can find them on facebook and their blog Have Butter Will Travel

Dan and Erika had tried many diets in the past but when Erika found the Diet Doctor website they made a permanent change to their way of eating.

Everyday Keto Dinners eBook

https://havebutterwilltravel.myshopify.com/products/everyday-keto-dinners

Everyday Dairy Free Keto eBook

https://havebutterwilltravel.myshopify.com/collections/keto-cookbooks/products/everyday-dairy-free-keto

1. Dan - Find what works for you to make it successful
2. Erika - The most important thing is your mindset. If you think keto isn’t going to be sustainable it is not going to be. You have to look at it as a long term lifestyle change and believe that you can do it.
3. Dan - Focus on the things you can have and not on the things you can’t have.

Diet Doctor

https://www.dietdoctor.com

“Eating low carb and keto is the new normal, eating carbs is the unusual part and we always come back to the normal. When you are dieting it is the opposite.”

“[Shake diets] it is so hard, how do you adapt to any social situation, you can’t? How do you come back, you haven’t learnt anything,  you haven’t made any sustainable changes apart from how to make a shake?”

“It kind of just stuck, all the timing seemed right, you’re eating delicious food and you don’t feel deprived.”

“Oh my gosh, I am feeling better and then obviously once you start losing weight as well, there is a lot of momentum to keep going, and this time we found something that worked for us.”

“I like to say it is our ‘new normal’, eating low carb and eating keto is the normal.  We are not perfectionists by any stretch of the imagination, but keto is ‘the normal’. So if we eat the occasional carb, that is the unusual, which you always come back to ‘the normal’.”

 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 Fletcher,  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 the science must prevail.

Community pharmacies are part of the Public Health network and they see 1,600,000 people per day for health related reasons, which is more contacts than the rest of the NHS put together.

As a pharmacist he had the fundamental scientific knowledge to go back and look at the science.

Graham calls it the “Tyranny of Food” he would be starving at breakfast, as he finished breakfast he would be thinking “What's for lunch?”. He would be ravenous at lunch and at the end of lunch he would be thinking “What’s for supper?”. He was hungry the whole time. Now he isn’t hungry.

Having won many awards in the pharmaceutical industry Graham ended up frustrated because he felt they were locking the door after the horse has bolted. If you stop taking your hypertensive medication or diabetes medication you are still hypertensive or diabetic. Medication isn’t curing people it is suppressing the symptoms. People are ending up with more and more medication.

Graham understood the hormonal response to food and energy balance and the importance of the gut microbiome combined with a Freestyle Libre constant glucose monitor (CGM) he started to help people change diet and lifestyle to make lasting changes. He was having great results which was more exciting than spooning tablets into people.

Graham thinks pharmacies should be remunerated for not dispensing medication. He talks about a prevention program would ensure we would be in a better place to avoid getting COVID-19 or getting less symptoms in addition to the other benefit of being that the vaccine would work better.

Graham believes we have to debate the science because that’s how things change.

Sleep is also very important. Did you you know if you have 2-3 nights of bad sleep and then have a flu jab it halves the effectiveness?

We go on to talk about seed oils and its history, as well as the history of Corn Flakes.

We are very fortunate to be able to have Graham back on the show to follow up with other topics. 

Look up the PHC (Public Health Collaboration) https://phcuk.org - a great place to start especially for their resources or being able to access one of their Ambassadors. 

 Lou is a health coach. She helps clients change those sticky habits that get in the way of health and living life to the fullest. She has a particular interest in the benefits of eating ‘real food’, weight management, and workplace health and wellbeing. As well as working one-to-one with individual clients, she works within organisations, coaching people, running workshops and helping employers make it as easy as possible for people to be healthy at work.

For 16 years Lou was a leadership development consultant, specialising in behavioural diagnostics and personal development. But a longstanding interest in the relationship between health and performance led her to a Masters degree in Obesity & Weight Management and a postgraduate certificate in Human Nutrition, and then a career change towards health coaching.

Her Masters research was the first academic study into workplace cake culture.  Its findings have implications for workplace health and Lou is campaigning to help organisations rethink workplace snacking and food-based reward culture to reduce workplace sugar consumption.

Outside of work she is an athletics coach and sports massage therapist, an ambassador for the UK Public Health Collaboration and on the Steering Group for the Real Food Campaign. 

In this episode, athlete and researcher, Lou Walker started her low carb journey to find out what was the optimal for her Ironman performances.  

Lou didn’t have any ailments and wasn’t over weight but she edged her family towards low carb by cutting out potatoes, rice and pasta. She then signed up for The Real Meal Revolution and went fully keto.

Lou recognises that stress and boredom make her want to eat carby foods but she doesn’t give in to the urges.

Lou has swam in open water and accessed the fat on her body to keep her energy going. This helped her not have to take in nutrition whilst she was swimming.

Bread is a treat for Lou on Christmas Day and her birthday.

Lou did a Masters in obesity and weight management. Her original research was on cake in office culture. She interviewed 1000 UK office workers to understand what office cake looks like. Listen to all the different areas she looked into.

Office Cake Culture research  

https://www.emerald.com/insight/content/doi/10.1108/IJWHM-03-2019-0039/full/html 

1. Focus on all the things you can eat rather than what you can’t eat
2. Learn to cook and adapt recipes
3. Be prepared to explain what you are doing and fight your corner
4. Listen to your appetite
5. Just try it for 6 weeks 

Real Meal Revolution - Prof Tim Noakes

https://amzn.to/3kueiXg

Rangan Chatterjee 

https://drchatterjee.com/

Podcast

https://drchatterjee.com/blog/category/podcast/