Summary

In this episode, Dr. Jen Pfleghaar returns to discuss the intricacies of female cycle syncing, emphasizing the importance of understanding hormonal changes throughout the menstrual cycle. She explains how these changes affect metabolic health, workout performance, and dietary needs. The conversation also touches on the significance of hormonal balance, the role of androgens, and practical tips for optimizing health and performance based on the menstrual cycle phases.

Find Dr. Jen:

Insta: https://www.instagram.com/integrativedrmom/

Site: https://www.healthybydrjen.com/

YT: https://www.youtube.com/channel/UCzezGvF02SNufzc7YJBpj5g

Takeaways:

Women experience hormonal fluctuations throughout their menstrual cycle.

Understanding the four phases of the menstrual cycle is crucial for health.

PMS symptoms should not be normalized; they indicate hormonal imbalances.

Dietary needs change across the menstrual cycle, especially in the luteal phase.

Training intensity should vary based on the menstrual cycle phase.

Women are more resilient to stress and can perform better during the follicular phase.

Injuries are more likely to occur during the luteal phase due to hormonal changes.

Zinc and DHEA are important for supporting androgen activity in women.

Cycle syncing can enhance workout performance and recovery.

Prayer and mindfulness can significantly impact hormonal health and well-being.

Chapters:

00:00 Introduction to Female Cycle Syncing

02:07 Understanding the Menstrual Cycle

09:54 Hormonal Balance and Its Impact on Health

17:40 Dietary Adjustments Across the Cycle

24:53 Training Intensity and Cycle Phases

29:55 Understanding the Menstrual Cycle and Athletic Performance

33:03 Injury Prevention and Training Adjustments for Women

39:24 Optimizing Workouts Across the Menstrual Cycle

43:31 Daily Habits for Cycle Synchronization and Hormonal Health

47:04 Androgenic Women and Hormonal Balance

52:56 Key Takeaways on Training and Nutrition for Women

56:31 lifestyle-outro-high-short.wav

Keywords:

female health, cycle syncing, hormonal balance, menstrual cycle, nutrition, training, performance, androgens, metabolic health, women's health

Summary:

In this episode of Boundless Body Radio, host Casey Ruff interviews me—Max Helmer, a former CrossFit gym owner and host of The Low Carb Consultant Podcast. I share my journey from battling chronic dieting and persistent health issues to discovering the benefits of low-carbohydrate nutrition and intermittent fasting. The conversation explores the lessons I’ve learned through podcasting, my evolving views on health and nutrition, and my experiences with various dietary approaches. We also dive into the progression of exercise methodologies, with a special focus on CrossFit. I emphasize the importance of treating diets as flexible tools—not rigid rules or belief systems—and highlight the value of staying curious and adaptable when it comes to both diet and exercise. The episode wraps up with a discussion about the future of the Low Carb Consultant Podcast and my continued commitment to helping others on their health journeys.

Find me online:

Insta: https://www.instagram.com/thelowcarbconsultant/

YouTube: @maxhelmerthelowcarbconsult1125

Podcast: The Low Carb Consultant Podcast

Takeaways:

Max Helmer transitioned to low carbohydrate nutrition after years of health struggles.

Podcasting has taught Max the value of diverse perspectives.

Diets should be viewed as tools, not rigid rules.

Max emphasizes the importance of adapting diets as the body changes.

He experienced significant health improvements through ketogenic diets.

Max believes in the effectiveness of simple workouts for fitness.

Curiosity and experimentation in diet are crucial for health.

Max's personal journey includes overcoming childhood obesity and medication.

He advocates for compound lifts and functional movements in exercise.

Max aims to help others through his podcast and content creation.

Chapters:

00:00 The Philosophy of Diets as Tools

01:53 Max Helmer's Journey and Transformation

04:21 Navigating Dietary Disagreements in the Low Carb Community

07:00 The Importance of Flexibility in Dieting

09:51 Lessons Learned from Podcasting

12:09 Personal Stories and Dietary Experiments

14:37 The Evolution of Exercise and Fitness Philosophy

36:01 A Journey to CrossFit and Personal Growth

39:14 Adapting Workouts for Longevity

41:55 The Importance of Compound Movements

44:07 High-Intensity Training and Effective Workouts

49:45 The Future of Podcasting and Personal Reflections

54:33 lifestyle-outro-high-short.wav

Keywords:

low carb, ketogenic diet, CrossFit, health journey, podcasting, nutrition, exercise, personal growth, sustainable health

Summary

In this episode of the Low Carb Consultant Podcast, I interview Jonathan Griffiths, founder of Carnivore Muscle and an expert in strength training and body composition optimization. Jonathan shares his unique journey, detailing his struggles with health issues, including chronic pain and autism, and how these experiences shaped his approach to nutrition and fitness. He emphasizes the importance of a carnivore diet in managing his health, particularly in reducing inflammation and improving cognitive function. Jonathan also discusses his innovative training methods, which adapt to his physical limitations, allowing him to maintain strength and muscle mass despite chronic pain.

Find Jonathan:

Insta: https://www.instagram.com/carnivore_muscle/

YT: https://www.youtube.com/@carnivore-muscle

Website: https://www.carnivore-muscle.com/

Takeaways:

"I live a very micromanaged, very careful, biohacking lifestyle."

"The carnivore diet has taught me patience, if anything."

"You don't know what's going to happen until you've actually tried it and got the benefit."

"I try to make sure they're not dropping out all carbs, but they're at least replacing that intake with fat."

"It's very hard to overeat on a carnivore diet."

"I find myself now six years after starting in a worse health situation, but it's not because of the carnivore diet."

"I wouldn't be here right now without the carnivore community."

"I have to be very careful and forthcoming when it comes to thinking about how I plan my day."

"I try to get people to sort of avoid the romanticizing of a sardine fast, a butter fast, a egg only diet."

"The best way to lose fat mass is to eat less fat mass."

Chapters:

00:00 Introduction to Jonathan Griffiths and His Journey

02:26 Health Challenges and the Path to Bodybuilding

05:27 Transitioning to the Carnivore Diet

10:00 Living with Chronic Pain and Building a Business

13:46 Understanding Autism and Its Connection to Diet

17:08 The Impact of the Carnivore Diet on Inflammation and Autism

20:55 Exploring Protein and Nutritional Needs

31:00 Current Dietary Practices and Bodybuilding Goals

32:06 Understanding Body Composition and Nutritional Needs

36:19 Transitioning to Low-Carb and Carnivore Diets

40:01 Overcoming Plateaus in Training and Nutrition

44:37 Client Demographics and Coaching Approaches

46:24 A Day in the Life of a Carnivore Coach

55:21 Future Projects and Resources

57:15 lifestyle-outro-high-short.wav

Keywords:
Carnivore diet, strength training, body composition, low carb, metabolic health, autism, chronic pain, nutrition, fitness, biohacking

Summary:

In this episode of the Low Carb Consultant podcast, I interview Brian Sanders, a filmmaker and health researcher, about the flaws in modern nutrition guidelines and the importance of ancestral nutrition for reversing chronic disease. Brian shares his personal journey from struggling with health issues to discovering the benefits of a low-carb, whole foods diet. We discuss the impact of processed foods, the role of seed oils, and the need for a revision of dietary guidelines. Brian emphasizes the importance of movement, community, and purpose in maintaining health, and offers insights from his experiences with indigenous tribes. The conversation concludes with thoughts on the carnivore diet and the significance of nutrient-dense foods.

Find Brian:

Insta: https://www.instagram.com/food.lies/

https://www.instagram.com/sapiencenter/

https://www.instagram.com/eatnosetotail/

Site: https://www.sapien.org/

https://nosetotail.org/

His podcast: https://www.peak-human.com/

YT: https://www.youtube.com/c/foodlies

Takeaways:

Brian's journey to health began after family health issues.

Cutting out refined grains, sugars, and seed oils transformed his health.

Plant foods are not essential for health; animal foods are crucial.

Processed foods are a major contributor to chronic disease.

Revising dietary guidelines to focus on whole foods is necessary.

Seed oils are linked to chronic disease and should be minimized.

Daily movement is essential for metabolic health.

Community and purpose play a significant role in longevity.

Liquid calories, like soda, are detrimental to health.

Diets should be viewed as tools, not strict rules.

Chapters:

00:00 Introduction to Ancestral Nutrition and Health

02:52 Brian's Personal Journey to Health

05:44 Exploring Dietary Approaches: Low Carb to Carnivore

08:25 The Surprising Truth About Plant Foods

11:27 The Role of Processed Foods in Chronic Disease

14:18 Revising the Dietary Guidelines

17:01 The Impact of Seed Oils on Health

19:43 Daily Eating Habits and the Hard 30 Workout

27:26 The Hard 30 Workout Program

32:19 Understanding Nutrient Density and Satiety

38:07 The Five Pillars of Human Health

43:09 Lessons from Indigenous Tribes

48:41 The Role of Diet in Obesity

50:56 Upcoming Projects and Community Engagement

52:55 lifestyle-outro-high-short.wav

Keywords:

ancestral nutrition, metabolic health, chronic disease, dietary guidelines, processed foods, seed oils, whole foods, community health, lifestyle changes, food lies

Summary:

In this episode of the Low Carb Consultant Podcast, Dr. Catherine Clinton discusses her unique approach to health that integrates quantum biology with traditional naturopathic practices. She emphasizes the importance of light exposure, environmental factors, and dietary choices in optimizing metabolic health. Dr. Clinton shares practical advice for aligning circadian rhythms and highlights the interconnectedness of the microbiome, mitochondria, and hormonal balance. She also provides insights into her daily routine and the future of integrative health practices.

Find Dr. Clinton:

Insta: https://www.instagram.com/dr.catherineclinton/

Her Book: Optimize: A Groundbreaking 7-Step Plan to Health and Longevity Through Quantum Biology.

Buy Book: https://www.amazon.com/Optimize-Groundbreaking-Longevity-Through-Quantum/dp/0760398569

Site: https://www.drcatherineclinton.com/

YT: https://www.youtube.com/@dr.catherineclinton

Takeaways:

Dr. Clinton blends traditional naturopathic training with quantum biology.

Light exposure is crucial for metabolic function and hormonal balance.

Circadian rhythms significantly impact our health and metabolism.

Dietary choices should focus on whole foods and colorful vegetables.

Fats provide the most energy (ATP) for the body.

The microbiome plays a vital role in overall health and metabolism.

Cortisol levels should be monitored for metabolic health.

Inflammation is a common underlying factor in many diseases.

People are increasingly seeking holistic approaches to health.

Grounding can help reset the body's electrical capacity.

Chapters:

00:00 Introduction to Quantum Biology and Health

02:49 The Interconnection of Metabolism and Environment

05:46 The Role of Light in Metabolic Health

08:33 Practical Advice for Circadian Biology

11:17 Dietary Considerations in Metabolic Health

14:21 The Importance of Microbiome and Fascia

17:30 Hormonal Balance and Metabolic Function

19:39 Testing and Monitoring Metabolic Health

22:22 Daily Routines for Optimal Health

25:31 Future Trends in Integrative Health

43:58 lifestyle-outro-high-short.wav

Keywords:

Quantum Biology, Metabolic Health, Circadian Rhythm, Light Exposure, Diet, Mitochondria, Hormonal Balance, Integrative Health, Gut Health, Naturopathy

Summary:

In this episode of the Low Carb Consultant Podcast, I interview Dr. Shawn Baker, a prominent figure in the carnivore diet movement. Dr. Baker shares his personal journey from elite athlete to orthopedic surgeon and nutrition advocate. He discusses the transformative power of the carnivore diet in treating chronic conditions, the importance of personalized nutrition, and the innovative approach of his online clinic, Revero. Dr. Baker addresses common criticisms of the carnivore diet, highlights success stories from patients, and emphasizes the need for a holistic approach to health that includes diet, exercise, and lifestyle changes. He also shares insights on biomarkers, long-term dietary considerations, and his upcoming projects.

Find Dr. Baker:

Insta: https://www.instagram.com/shawnbaker1967/

Site: https://www.revero.com/

YT: https://www.youtube.com/channel/UC5apkKkeZQXRSDbqSalG8CQ?

X: https://x.com/SBakerMD

FB: https://www.facebook.com/ShawnBakerMD

TikTok: https://www.tiktok.com/@shawnbakermd

Takeaways:

Dr. Shawn Baker emphasizes the importance of personalized nutrition in treating chronic conditions.

The carnivore diet can lead to significant health improvements, including pain relief and weight loss.

Nutrition impacts mental health disorders, autoimmune conditions, and overall well-being.

Revero focuses on lifestyle changes and accountability in patient care.

The carnivore diet is a therapeutic tool, not a one-size-fits-all solution.

Patients often experience immediate benefits from dietary changes, even before significant weight loss.

Long-term health requires a combination of diet, exercise, and lifestyle factors.

Criticism of the carnivore diet often lacks scientific backing and overlooks individual success stories.

Monitoring biomarkers is crucial for understanding health impacts of dietary changes.

Success stories from Revero highlight the transformative power of the carnivore diet.

Chapters:

00:00 Introduction to Dr. Shawn Baker

01:35 Personal Journey to the Carnivore Diet

04:50 The Impact of Nutrition on Health

09:15 Revero: A New Approach to Nutrition Therapy

13:03 The Role of Carnivore Diet in Chronic Diseases

17:25 Mental Health and Nutrition

20:44 Addressing Criticism of the Carnivore Diet

23:58 Understanding Biomarkers and Health Risks

27:22 Long-term Considerations of the Carnivore Diet

32:37 The Complexity of Weight Loss and Health

33:34 Diet, Exercise, and Healthy Aging

37:02 The Interconnectedness of Lifestyle Factors

40:28 A Day in the Life of Dr. Baker

47:31 The Future of Nutritional Therapy

49:30 Inspiring Success Stories from Revero

58:34 lifestyle-outro-high-short.wav

Keywords:

carnivore diet, nutrition therapy, metabolic health, chronic disease, personalized medicine, Revero, Shawn Baker, health optimization, low carb, lifestyle interventions

Summary:

In this episode of the Low Carb Consultant Podcast, I welcome veteran keto coach Alan Reeves. We discuss Alan's personal journey into health and fitness, the evolution of the ketogenic diet, and the importance of adapting nutrition and training to individual needs. Alan shares insights on cyclical ketogenic diets, the significance of mobility in fitness, and common mistakes people make when starting their fitness journeys. The conversation also touches on the health benefits of keto, particularly in relation to cancer, and the future of coaching in the fitness industry.

Find Alan:

Insta: https://www.instagram.com/coachalreeves/

His retreat: https://umhr.co.uk/

Takeaways:

Alan Reeves shares his journey from a childhood fascination with strength to becoming a keto coach.

He emphasizes the importance of adapting diets to individual needs and goals.

Cyclical ketogenic diets can help maintain muscle while promoting fat loss.

Training intensity and proper technique are crucial for effective workouts.

Mobility work is essential for long-term health and injury prevention.

Many people fail in their fitness journeys due to lack of consistency and planning.

Nutrition should be tailored to support both health and performance.

The impact of seed oils on health is a significant concern for many.

Metabolic flexibility allows for better adaptation to dietary changes.

Coaching should focus on sustainable lifestyle changes rather than quick fixes.

Chapters:

00:00 Introduction to Alan Reeves and His Journey

03:06 The Evolution of Alan's Fitness Philosophy

05:50 Keto and Its Impact on Health

08:28 Bodybuilding Competitions and Achievements

11:26 The Science of Training and Nutrition

14:08 Adapting Diets for Individual Needs

16:53 The Role of Diet in Cancer Treatment

19:50 Cyclical Dieting and Human Evolution

22:39 Practical Applications of Carb Cycling

25:18 Current Diet and Lifestyle of Alan Reeves

34:35 Understanding Carbohydrate Cycling

36:46 The Impact of Gluten and Food Choices

39:03 Individualized Nutrition Strategies

40:20 The Role of Testosterone in Fitness

43:05 Common Mistakes in Training and Dieting

46:49 Client Onboarding and Metabolic Reset

50:25 Future Plans and Innovations in Coaching

01:02:35 lifestyle-outro-high-short.wav

Keywords:

Keto, Alan Reeves, low carb, fitness, bodybuilding, cyclical ketogenic diet, metabolic health, training philosophy, nutrition, health benefits

Summary:

In this episode of the Low Carb Consultant podcast, Dani Conway shares her transformative journey from yo-yo dieting to becoming a functional nutrition expert. She discusses the evolution of her dietary approach, emphasizing the importance of understanding macros, the role of intermittent fasting, and the significance of testing for hormonal imbalances. Dani also addresses common mistakes in keto and carnivore diets, the importance of a properly designed carnivore diet, and the role of peptides in health and wellness. The conversation concludes with rapid-fire questions that provide valuable insights for women over 40 looking to improve their health and well-being.

Find Dani:

Her site: https://nutritionthenaturalway.com/

Insta: https://www.instagram.com/daniconwayofficial/

Takeaways:

Dani's journey from yo-yo dieting to functional nutrition expert.

The importance of understanding macros for sustainable dieting.

Intermittent fasting can be a useful tool when done correctly.

Testing for hormonal imbalances is crucial for effective dieting.

Common mistakes in keto and carnivore diets can hinder progress.

A properly designed carnivore diet is essential for success.

Women over 40 face unique challenges in weight loss and health.

Peptides can play a role in health but should not be a quick fix.

Liver detoxification is often overlooked in weight loss discussions.

Tracking food intake can help ensure adequate protein and fat consumption.

Chapters:

00:00 Introduction to Dani Conway and Her Journey

03:00 The Evolution of Diets: From Yo-Yo to Sustainable Eating

05:41 Understanding the Role of Vanity in Health Goals

08:40 Flexibility in Diet: Tools for Individual Needs

11:28 Daily Routines: Intermittent Fasting and Nutrition

14:20 Peptides and Biohacking: Myths and Realities

17:08 The Importance of Testing: Blood Work and Hormones

20:01 Addressing Common Misconceptions in Keto and Carnivore

22:52 Functional Testing: A Deeper Dive into Health

25:22 Top Strategies for Women Over 40: Hormones and Health

32:25 Understanding the Properly Designed Carnivore Diet

39:48 Balancing Macronutrients for Hormonal Health

46:50 Exploring Peptides for Women Over 40

54:27 Debunking Myths About Fat Loss for Women

59:15 Key Dietary Changes for Optimal Health

01:04:39 lifestyle-outro-high-short.wav

Keywords:

Dani Conway, low carb, keto, carnivore, functional nutrition, hormone health, gut health, peptides, biohacking, women over 40

Summary:

In this episode of the Low Carb Consultant Podcast, I interview Martin Silva, a transformation coach and founder of Optimize Your Body. We discuss Martin's journey from bodybuilding to focusing on metabolic health, the importance of nutrition and training for busy professionals, and the common myths surrounding fat loss. Martin emphasizes the significance of sleep, a strong 'why', and the impact of processed foods on metabolism. He shares insights on creating effective training systems and nutrition protocols that cater to individual needs, ultimately aiming for sustainable health and fitness.

Find Martin:

Insta: https://www.instagram.com/martinsilvafitness/

YouTube: https://www.youtube.com/@Martinsilvafitness

His podcast: Optimise Your Body with Martin Silva

Takeaways:

Martin Silva has over 15 years of experience in fitness and nutrition.

He transitioned from bodybuilding to a focus on health and metabolic optimization.

Metabolic health is about how efficiently the body uses energy and nutrients.

Processed foods can negatively impact metabolism and lead to overeating.

Daily routines should include hydration, exercise, and balanced meals.

Training systems should be tailored to busy professionals for maximum efficiency.

Nutrition protocols should focus on whole foods and adequate protein intake.

Common fat loss myths include the idea that carbs are the enemy.

Sleep is a crucial factor in achieving fitness goals.

A strong 'why' is essential for long-term success in fitness.

Chapters:

00:00 Introduction to Martin Silva and His Journey

04:50 Transitioning from Bodybuilding to Health Focus

12:18 Understanding Metabolic Health

19:13 The Impact of Processed Foods on Metabolism

26:55 Daily Routines and Nutrition Strategies

35:27 Training Systems for Busy Professionals

42:58 Nutrition Protocols and Reverse Dieting

51:47 Common Myths and Mistakes in Fat Loss

57:38 Key Habits for Success in Fitness

01:00:41 Conclusion and Future Plans

Keywords:

#fitness #nutrition #metabolichealth #bodybuilding #transformation #coaching #health #diet #exercise #lifestyle

Summary:

In this episode of the Low Carb Consultant Podcast, Richard Smith shares his transformative journey from being clinically obese and diabetic to becoming a successful nutritionist and athlete through the ketogenic and carnivore diets. He discusses the science behind these diets, challenges conventional medical advice, and explores the role of plant compounds in nutrition. Richard emphasizes the importance of protein and fat ratios in diet, the impact of dietary choices on athletic performance, and the need for sustainable dietary changes. He also reflects on his personal experiences in bodybuilding and endurance sports, advocating for a balanced approach to nutrition and health.

Find Richard:

Schedule call: https://calendly.com/richard-smith-nutrition

Insta: https://www.instagram.com/richard_smith_nutrition/

Business: https://www.instagram.com/keto_pro/

YT: https://www.youtube.com/channel/UCD0szaevd4EkDx1A31kUfCQ

Site: https://theketopro.com/

Takeaways:

Richard transformed his health through the ketogenic diet.

He faced severe health issues including obesity and diabetes.

Challenging conventional medical advice led to his success.

Plant compounds can have both benefits and drawbacks.

Not all carbohydrates are necessary for everyone.

Protein and fat are crucial for muscle synthesis.

Dietary changes should be sustainable and gradual.

Athletic performance can be optimized through diet.

Incremental changes in diet can lead to better health outcomes.

Richard emphasizes the importance of understanding individual dietary needs.

Chapters:

00:00 Richard's Journey from Obesity to Health Transformation

05:55 The Impact of Medical Advice on Health Choices

11:10 Questioning Conventional Nutrition Wisdom

16:56 The Role of Plant Compounds in Nutrition

22:02 Understanding Protein and Its Importance

27:40 The Debate on Carnivore vs. Other Diets

37:16 The Role of Seasonal Fruits in Nutrition

42:48 The Impact of Dietary Changes on Health

48:40 Flexibility in Dietary Approaches

52:18 Understanding Dietary Fats and Their Effects

56:23 Evolution of Personal Diet and Training

01:10:22 lifestyle-outro-high-short.wav

Keywords:

Keto, Carnivore, Nutrition, Health Transformation, Low Carb, Metabolic Health, Athletic Performance, Dietary Advice, Plant Compounds, Protein Ratios