This episode starts with sharing about my 21 day fat loss kickstart book coming out in April. I wanted to write this book was because of the continual questions I get about how to get started with keto, how to make it easier and how to break stalls and plateaus that seem to always happen when you’re trying to lose weight. It’s sort of a 21 day keto diet but you’ll want to read the book description for full details.
Then I shift into addressing some specific questions from a reader about weight loss, starting keto and what macros to use while getting started.
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Butcher Box, Clean Meat to Your Doorstep: https://butcherbox.pxf.io/c/1417040/1419746/16419
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Nutrisense, code HNG20 for discount: https://www.nutrisense.io
My favorite electrolytes: https://hng.shopketo.com/product/mitoplex
Updated Keto Calculator with Higher Protein and PSMF: https://healnourishgrow.com/keto-calculator/
Getting Started with Keto Resources:
The Complete Beginners Guide to Keto
Getting Started with Keto Podcast Episode
Getting Started with Keto Resource Guide
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Episode Transcript
Hey everyone, welcome back to The Heal Nourish Grow podcast. I haven’t done one of these kinds of episodes in a little while, where it is me chatting with you about some things today I have something really different to share, and it’s something that I’ve wanted to do on the podcast, but I kinda had to wait until it got going a little bit to be able to do it, and that is sort of answering more of listener questions or answering questions from people that interact with me on social media on a daily basis, or after they’ve seen a presentation of mine. I often get some follow-up questions, so that’s what the most of this episode is going to be about today is the specific case of this person to protect her anonymity, I’ll just call her Jane, that is obviously her real name, but Jane had a bunch of follow-up questions after the presentation that I did at the Keto diet Summit, so instead of just telling that on a one-to-one basis, especially when it’s a very long complicated question and it’s got some nuance to it, it’s very difficult to write all of that out as a response.
So quite often, it’s a much easier for me to just record a video, and so I thought I would do that and share it with you as well, so that hopefully some of the things that we might talk about here today might help you also, but before I get into that, I just want to share about… First of all, as you guys know with the whole pandemic thing, it’s been a very interesting time for a lot of us, and change in our routine, change in our jobs, possibly change in our day-to-day experience, and part of the things that were happening initially in the pandemic, if I did decide that I wanted to do a podcast again, and I don’t think I’ve ever shared on this show, I’ve shared this with some people in interviews briefly, but I actually had a podcast many, many years ago before it got to be kind of so popular again, and it was when I had my old business, it was called diva knitting, and I sold online luxury yarn and suppliers, and have an associated podcast with this, and this was about back in 2005. So that’s quite a long time ago.
So that’s why I do have… I’m comfortable with this medium, I’m familiar with it. And I’ve been listening to podcast in association with going low carbon keto for going on over six years now, and have enjoyed so many of the voices that I have heard out there, and I listen not just keto podcast, anything health and wellness-related, anything kind of nutrition related, getting new perspectives, listening to experts in the field on topics like protein or fat or heart attacks, or what are the latest thoughts on cholesterol, so all these sorts of health and wellness related things, and of course, this is just a very long-winded way of me. Sharing with you some of the things that are the reasons why, and I decided to do this again because whenever I was listening to these things, I wasn’t always hearing a lot of stories of just everyday people, and I think we… And when I say everyday people, I’m going to put that in air quotes ’cause it’s like everybody or so many people have really an extraordinary story or a story about their health journey and how they’ve gotten back on track, and I just find those stories and those kinds of information really, not only inspiring, but you often just get some really good tidbits out of that, so…
Anyway, that’s why when this question came up, I thought I would just share it with everyone because it’s just from somebody like all of us just trying to figure out what the right thing is to do and trying to learn about what’s the best information that can help them, and for whatever reason, she connected with me on this presentation that I had and was liking what I had to say, and so she had these all up questions, but anyway, so going back to the pandemic out during that time. Of course, it’s like, Read that re-evaluating so many things, right? Job, your life for your health. What are you doing? A lot of people started doing more healthy practices because they didn’t have to commute and they had more time, and so they started walking or they started eating differently or whatever it is. But during that time, I started thinking about where I wanted to go with my business in my personal work, where I wanted to have things go, and so part of this time during the whole pandemic was deciding that I would put out this podcast, even though that there are a lot of podcasters in the space…
I have a different voice than they do, and I don’t mean just my annoying voice that you’re listening to right now, but just a different perspective or a different way of thinking of things, and so
I think you just never know what’s going to resonate with people, and so having different voices out there, I think is really good. Having different perspectives out there is really good for people that are open-minded, and then I also started working on some things that I have been scared to do for a really long time, and that is, I’ve put out my content in written and video form now for years, like I said, when I had my old business out and associated blog with that, I had the podcast, I had all of those things, so I’ve kind of gotten over the fear of certain things of putting my work in the world or trying to share my experiences but other things I hadn’t gotten over, and one of those things was writing a cookbook, I remember interviewing for a job, I guess it’s been probably 10 years ago since the interview, and we were talking about that I was working on a cookbook then, which I was… And it was much a different iteration of the cookbooks that I have now, but the first cookbook has been out for a little while, you know that you can go to…
I will often put this in the edit for the show at the little AB that says you can go to cookbook Helmer dot com for the cookbook, and that is… I believe I went through it again today ’cause I hadn’t counted having recipes is a smaller version of a cookbook, it’s 19 recipes, if they’re all tested, they’re all things that I make in my kitchen for our family on a regular basis. And for me, that was really kind of a proof of concept of, could I do something bigger or could I do a real cookbook? And an opportunity came up for me with a publisher, and it’s really exciting, but that…
21 Day Keto Fat Loss Kickstart
I don’t want to say too much more about it, ’cause somehow I’m still afraid I’m going to ding this somehow, but right now we’re literally in coded edits and have been going back and forth on a lot of the book, and so it’s a… I don’t know why it scares me so much, but it does, but it is happening, so that’ll be out this summer, and the second thing that I’ve had in my mind to do for a while is a book that really combines all of the things that I’ve learned from all my years of working on this. And it’s a culmination of things. Because the fasting stuff really became for the Lo before the low carbon keto, when I first started learning about my dad’s cancer and when I started to do more research because it’s my own health problems and then low carb and keto. So all these things that I’ve been working on studying practicing, ’cause I’m not one of those people that just does the thing and trust that it works, I want to know why it works, I dive into all the research, if you’ve read some of my articles on the website, you know that this is what I do, and it’s also why I, again, wanted to do this podcast because I just find it fascinating the more people you talk to, whether they’re those every day people, people just finding their way or experts in a given field, getting to talk to those people and ask them specific questions really just allows you to refine your thoughts on a subject or you’re learning or your knowledge or expand your knowledge on any given subject.
And so the thing that I came up with… And it’s something I hear on keto from people all the time. It’s not sustainable, or they’ve tried it, it doesn’t work for them. Or they can’t maintain them. And so there’s all these issues with it. Right, and I think it’s because we have such a instant gratification society, we’ve heard about keto that it offers really quick weight loss, and a lot of times that’s true, but if it’s not happening for people that way they start to get discouraged, they lose focus on all the other wonderful benefits, health benefits of keto outside of weight loss, and then they fall off the wagon or they just give it up, or they can’t find a way to make it work with their everyday life, and so it’s almost really this book… It should have maybe been two books, but the first part of it is going into some of my background with keto and fasting and my understanding of how and why it works, and my personal experience with that, as well as protein sparing, modified fast. So part of the book is really telling people about fasting and low carb, how to get started with it, how to make it easier getting started, ’cause people way over-complicated, and you’ve heard me talk about this sometimes in the past, ’cause I’ve done how to get started with keto episode episode, I’ve written stuff about this, I’ve done presentations on this, so it’s something that I know people struggle with, and I want to try to help make that easier if I can, and then the second part of book is this 21-day protocol for fat-loss and we want to say more separated fat loss from weight loss, that’s a big distinction for me because just moving the scale number is not what we’re looking for, what we want to do is protect our muscle mass as we lose that.
21 Day Keto Diet
The way that I designed this 21-day protocol, it’s utilizing these different things such as pure fasting proteins per modified fast in a slight calorie deficit other days… You get to do something different every day. They’re combined in a way that makes sense of the weekends, that makes it more easy to sustain, and again, it really just lays it out and then it’s 21 days and you take a break. So it’s based on a version of a strict 21 day keto diet but there are some things you have to get in place first.
This is not something that’s very popular. And diet culture is the idea of taking a break, but it serves a lot of really wonderful purposes, both psychologically and physiologically, so that is what I have been working on, that is why I have not been as present on social media, ’cause I’ve had all these projects going on and trying to maintain the podcast at the same time it… Which by the way, I’m seriously considering I don’t have a lot of budget for it, but I’m seriously considering either teaching someone how to edit podcast, which is a great skill to have by the way, ’cause I’ve done it for all these years and myself… But I would love to dish that off to someone, but it’s not in the budget that I got a plan for that in the future, but… So if you knew somebody that might want to learn something like that or that has an interest in listening to Health and well stuff, and if you’re listening… Anyway, that they might be willing to do some work like that. Let me know, that’s just sort of a whole super topic, but
Anyway, so that’s the update on what I’ve been working on, what you can expect your soon that will be out in April.
Again, I’m really nervous about it, but I finally just decided it’s been pulling on my heart and I’m like, I just need to put this out in the world if it helps even one single person, I will be thrilled. So yeah, so it will evolve and worth it, and I’ll be interested to hear what you guys think when it comes out, because if you try it, I would love to hear what your results are, what your feedback is, and keep in mind, again, putting in your stuff out in the world like this is very scary, but I do think it could really help a lot of people, so…
All this said, let’s move on to Jane. So Jane reached out to me and I’ll just read some of it to you first, and then I’ll address sort of each point as we go, but… So the first one says, I’ve done a lot of research on low carbon keto and I’m not sure either or right for me, I need to drop around 100 pounds, and this might be a way for me to get started and see what it’s really like…
Thank you because I… In my presentation to the people at the summit, I had mentioned the book and had said, Hey, if you would be willing to read it and give me some feedback… You know, maybe this is something that can help. And so she was saying, Hey, maybe this is how I can finally do it. So that was kind of the impetus of this conversation, and then let me read what the follow-up questions were because I said, Well, if you are willing to share some more information, I might be able to direct the answers a little better towards you, and so she said, My internist has already recommended low Carter keto in the past.
Okay, Amazing. How many doctors actually recommend low carb now, I think the important thing to note about that, and since Jane said she had done some research on this already, is a lot of the things that we thought we knew about nutrition in the past are being debunked or have been defunct until people are really exploring these sort of alternative ways of eating, and really, I would ask anyone that’s not sure about if this way of eating is right for them to think about how we ate in the past, how our ancestors ate. And then it’s another thing you’ve heard me talk about before, if you listen to me this is that how our ancestors ate how people eat so differently now that the access to really highly processed, highly palatable food, it’s available all the time. It’s not like in the past where you had to go out and kill your dinner or go gather whatever you might be able to find in the forest to eat that night. So it’s quite different, so we evolved to eat meat, to sparingly eat plants whenever we can find it, if number one, if we are starving, you kinda had to eat whatever you could find, it might not be able to kill an animal that day, so you have to go find something.
But that we preferentially eat animals, these other things aside, there there were no things in a box, there was no flours, there was no highly processed foods in our diet, so I would just ask anyone to think logically, if you’re wondering about if this way of eating is right for you, I’m not going to say it’s the easiest thing in the world, because there is this cooperation of this easily available really tasty food, but if it’s actually good for your health or good for your weight.
I think you can just logically think of that from...
