Ketogenic Kickstarter with Sinead Urwin

Ep. 96 Blog

In this episode we talk about everything from Fitcon and the thrill of seeing people take full swings at armored Knights with their axes, chicken chips, the highland games, and then, of course, Keto. Or, as Sinead more appropriately refers to it, the Ketogenic Lifestyle. We discuss the difference between the modern Keto diet and the old Atkins diet, thoughts on the Carnivore Diet, and more.

Sinead Urwin is a health coach and an Advanced Ketogenic Nutrition Specialist with the American Nutrition Association. She brings up tons of great pointers and tips in this episode, including some fascinating statistics on the current state of health in the US.

Ep 96 Quote 2Important links shared in this episode
Contact Sinead at
or visit:

Resources page with sweet downloadable PDFs like “The Dirty Dozen” etc.

Coupon code to save 15% off anything at INSIDER

Quotes and notes from the episode:Ep. 96 Quote 1

“The Keto diet does not mean ‘no carb.'”
“The carbs we are eliminating are the ones we should be avoiding anyways.”
“The Ketogenic lifestyle is one of the nutritionally dense lifestyles out there.”
“The Ketogenic Lifestyle retrains our bodies to work like our ancestors did.”
“Something’s not working in the way we are living our lives right now. 36 percent of our adults are obese.
What we are doing is not working.”

Transcript below. But first, you may also like!

The Dirobi Un-Diet! Warning, reading this may lead to rapid weight loss, improved sleep, and a general feeling of superhuman-ness:

Top health and wellness tips of the last 10 years!

Transcript. This transcript is made by machine and lightly edited by a lazy person who has 1500 items on their to-do list. Please forgive grammatical and other imperfections.Ep. 96 Quote 3

00:00:12 Hello everybody. Welcome to The Dirobi Health Show. Today we’ve got Sinead Urwin back on the show. She’s always very knowledgeable, has a lot of great tips and tidbits and we’re talking about the Ketogenic lifestyle, but in addition, this show was recorded just after Fitcon. There’s a lot of really fun and interesting stuff there. We talked about everything from Knight’s smashing each other full on with axes, which is always an interesting thing to see. Things like the chicken chips that Sinead discovered and other interesting things about Fitcon, an event you really ought to attend if you’re in the fitness industry. In addition, we range over various topics including the carnivore diet, the difference between the current Keto Diet and the old Atkins diet. And some myth-busting about carbs and how you do eat carbs when you’re in Ketosis, et cetera. It’s a great interview, lots of good tips here.

00:01:07 She also gives a lot of great stats on our current state of health in the United States, which are kind of interesting and alarming all at the same time. Meantime, remember you can get a discount as a listener to the podcast of 15% off anything you want to purchase at make sure and take advantage of that and we’re including that discount on our transformation packs. So those transformation packs include precision nutrition coaching and coach, which you really ought to watch the video and check out what that is all about because it can really be transformative and a, there’s a $250,000 prize for those that really have a great body transformation and whether you win two hundred and 50 grand or just transform your body its well worth looking at. So make sure and use coupon code INSIDER to buy that or anything One other reminder, we’ve got some great resources on our resource page including the download of the dirty dozen, which was recently announced by the environmental working group. We’ve got a great pdf you can print and put on your fridge as well as several other great downloadables there on dirobi resources page. I believe there’s seven or eight various cool things that you can just download, including the Diet and weight tracking sheet and variety of other things. So make sure and check that out as well. And now I bring you Sinead Urwin!

00:02:41 did you go to Pittcon?

00:02:43 I did. It was so much fun. Oh my God. It was all about Keto! Everything. Did you go?

00:02:53 Yeah, we had a booth there. Funny. I see it. Oh,

00:03:00 I didn’t see. Huh? I swear I didn’t spend much time at the booth. Um, we had uh, uh, employees were there man and get a lot of time, but I was mostly walking around and meeting with other people and uh, doing some Instagram and stuff like that, so yeah. Yeah, it was great. I thought. Yeah. And, and big and uh, lots of exciting events going on and I loved it.

00:03:30 Yeah, no, it’s, it’s so, it’s great and like amazing you products coming out like I keep, did you, did you kind of across the chicken chips? No, they were the best thing. And they’ll be like salt and vinegar flavored chips made from chicken.

00:03:49 That’s like, seriously. I know, right. It’s so funny. But um, yeah, yeah.

00:03:59 No, no, no. And my kids since then has been like, mom, have you gone to whole foods yet to get the chicken chips? Because they weren’t selling them there. They just sell that hose. I like it. Yeah. Um, yeah, no really amazing stuff and lots of them, lots of really delicious bars and drinks and stuff that are very much Quito focused. Um, there’s a lot to this keto lifestyle name. Absolutely amazing.

00:04:32 Yeah. Speaking of which, I haven’t come up with a great title for this episode yet.

00:04:37 Oh, um, okay. I’ll think about it also.

00:04:41 Yeah. We something super click the click baiters yeah, yeah, yeah. You do have to listen to this,

00:04:50 right? I know. Okay. Let me think about it too. Um, I taught, uh, I taught a Keto class, um, last week at the store. They come in and recorded the Kido Kickstarter. Uhm, I dunno.

00:05:11 Yeah. Yeah. I like it. Let’s just go with that. Okay. All right. Sounds good. Yup. As a matter fact, I’m recording right now and I might just leave all this in. Okay. Why not people raise you’re, you’re cool. Comments about Fitcon and the chicken chips. Yeah. So I don’t see why we can’t just get started. So that’s good. Um, well everybody welcome to the Derby health show, which Sinead Erwin really called this episode the key Kickstarter because she need recently did I am a local event with that title. And of course today it has been on the podcast before. So if you are doing the Keto lifestyle or you’re interested in a ketogenic lifestyle and you want to listen to her earlier episodes a lot with this one because there’s just tons of great tips and ideas and do’s and don’ts and it’s just been an excellent stuff in some extent. They have her backs. Sinead, thank you for being on the podcast again.

00:06:28 Thank you for inviting me back, Dave. So it’s a pleasure being on your show.

00:06:33 Yeah. And I was excited you reached out to me this time, which is always exciting because during the podcast, that’s one of the hardest parts is constantly finding new guests. So when you reached out to me with enthusiasm saying, Hey, I’ve got some new stuff, I’d love to share it with your audience. I was so excited to have you do that and to interview you again because the other ones were, were so good and, and you gave me a few talking points here, which are, which are excellent. Uh, but maybe just before we jump into that, uh, we were talking about Fitcon for a minute there before we started and

00:07:10 Yep.

00:07:11 You know, there, there’s, there’s people from all over the country coming to Fitcon. I know we have, we have listeners from all over the place

00:07:18 and uh,

00:07:20 you know, fifth one is one of those events where if you’re in the health industry, it’s something you really ought to add to your calendar, don’t you think?

00:07:27 Yes, absolutely. Yep. They, they always, you know, they always have a lot of, you know, really exciting information on the, on the latest trends and uh, you know, what, what’s really working for it, not only citizens, normal population and as a way of healing from illness and disease, but also for, you know, extreme athletes.

00:07:50 Always a good idea.

00:07:51 The events there are just amazing. I mean I was literally walking around the events for awhile and I got over to the weightlifting urea and, and literally two world records were set within five minutes on the bench press and I thought it was this, I mean you got some of the best lifters in the country. Um, the men’s and women’s physique competition was, was really exciting. Um, and there were so many things. I mean everything from arm wrestling to combat with full night gear. Did you watch any of that?

00:08:31 Yes, I did. It was just amazing. Yeah. Yeah. Amazing stuff

00:08:36 full on, winding up and hitting each other with access. I mean old you go see them and men and women. I, there was just as many women’s teams as men, men’s teams, and I can tell them a part of the course because what you’re dressed as a knight, you just look like you can’t see who’s inside. But that was pretty cool. Did you see any of the Highland games?

00:09:03 No, I didn’t. I didn’t matter is to see them.

00:09:07 That was cool too. There was a woman there. I wish I could remember her name. I didn’t, I didn’t know where. I’d never seen her before, but she was six months pregnant,

00:09:17 no way.

00:09:18 And she was seriously competing in the Highland games. I mean she was throwing up bail the hay like 20 feet in the air and she was doing, oh goodness. Oh activities. Yeah. Yeah. She was, she was a great athlete. And being six months pregnant, didn’t see the sliver down a bit.

00:09:37 Nope, not as hardcore. Probably running on ketones.

00:09:42 Well, she probably was. That’s a good segue. It’s probably time for us and because, because we’re going to address the, the basics of ketosis and this, why don’t we start right there. And you know, there’s a lot of people who probably know what Ketosis is, but there’s probably people too who think they know what it is, who don’t. And so why don’t we start with the basic definition. What is the Keto Diet and what does nutritional ketosis mean?

00:10:11 So nutritional ketosis is really just a normal, healthy metabolic space. And what it involves is the, is retraining the body to burn its existing fat resources to produce ketones for fuel. So rather than relying on carbohydrates to produce glucose for energy and a few, what nutritional ketosis or a nutritional keto genic lifestyle involves is, is, is, uh, it’s retraining our Saudi, their focus to, to burn existing thought resources to produce all the energy we need in the form of ketones. Right? Um, so, um, um, these ketones then in turn feed the brain, the heart, the muscles digestive system, but it’s a super, super efficient fuel. And it’s like, it’s like comparing a car that burns dirty fuel in a car. The prints clean few. If we’re constantly burning glucose for energy, it’s like we’re burning dirty few, right? And we’ve got a whole host of health issues to go along with that, which we’ll go into in a minute.

00:11:23 But then if we can switch it up and retrain our bodies to become fat adapted or ketone adopted, Quito adopted, that means that we’re now running a lot more efficiently. We’re running so much more metabolically efficiently that we’re actually producing clean few. So if he, if you think that too, you know, our hunter hunter gatherer days where they would go for weeks without eating right? Until they killed a wild on one or whatever it was, right? They, they did not have all the chronic disease we have. They did not have the weight issues we have. They have beauty, they had beautiful lean, muscular physiques. Because guess what, whenever their bodies needed energy, they knew exactly how to get it. They would just tap into existing fuck resources, produce ketones, and that would feel all the energy they need it. Right. But we’ve become so carbohydrate dependent and such a snacking culture that our bodies are no longer able to, or they’ve forgotten how to rely on their own resources. So that’s so so nutritional ketosis is the retraining of our bodies to burn it, burn our own resource and stressful.

00:12:39 Excellent. That’s an excellent overview and some of the people that I’m coaching might be a little bit confused right now going, well Dave, you don’t teach ketosis and so why are you having Sinead on the show is into the Ketogenic Diet? And let me answer that right up front because I teach a very simple format of eating from precision nutrition, which is where my health certification is based on eating a balance of carbs, fats, proteins, oils, et cetera. Now I’m a big fan of that. It works very well for me. And Doctor John Berardi, the founder, precision nutrition will occasionally post something a little bit negative on the Ketogenic Diet. Not because it’s not a good diet, but because of other reasons. Just because in his world he’s trying to keep it simple and, and not do anything that’s too difficult for people. So, so let me just address that right now.

00:13:36 For those of you thinking that there might be some confusion here, one of the things that I do like about the ketogenic lifestyle is that it really, really works for some people because of what is eliminates. Like you cannot make a ptosis and drink soda pop. You can’t be in Ketosis and be bingeing on, on, um, you know, processed carbs. You can’t have a donut and chocolate milk or coffee for breakfast. And so one of the things that I have found, I’ve had many friends do acute genetic diet. I myself have done a ketogenic diet for many months when I, I did a fat adapted training for triathlon that year that I did the national championships and triathlons. So this is one of the reasons why I’m a fan because I’m a fan of good health and I realize there’s not one track for everybody and that for some people, for someone listening to this going Kido at least for some period of time, could be the best thing that they ever did because they have to eat super clean for a period of time.

00:14:48 They may not be able to maintain forever. They might not have to maintain it forever. But this is one of the best aspects of it. You talked about dirty fuel I like to do now. Now of course not all carbs are dirty. Uh, vegetables are grounds for example, right? But the fact is we live in a society where for the most part, I absolutely agree with you that most carbs that people are eating comes from boxes in the middle of the grocery store. And our, and and dirty fuel is a great way to describe it. So I just want to put in that little disclaimer, Sinead, because it’s not what I’m teaching. I’m not teaching people to do the Ketogenic Diet, but I’m also not teaching people not to. The fact is we’re all different and there’s different things appeal to different people. And we both know just how many people have had a positive experience with the cute agenda lives now. So let’s just talk about that for a minute. Who, who should not try a ketogenetic lifestyle?

00:15:56 Um, so to your, to your point, Dave, about about the carbohydrates. So no way would I ever advocate cutting carbohydrates out of our diet. We need a lock of, you know, uh, nutritious vegetables, which have carbohydrates in them, but they’re super low carb and they’re extremely nutrient dense carbohydrates. And I think one of the reasons why people don’t succeed on a ketogenic lifestyle. I try not to use the word Diet because, you know, as we all know, diets fail, right? Um, whereas if we can adopt it as a lifestyle, then it doesn’t have to be 100%. It’s just something, it’s a, a, you know, a healthy, a healthy reset or healthy building, more healthy habits and rather than sticking to a stringent diet 100% of the time. But here’s the thing, if, if we don’t incorporate enough carbohydrates in the form of vegetables and even low sugar fruits like berries, we’re not getting a lot of the vitamins and minerals that we need and we’re certainly not getting enough of the fiber.

00:17:05 Okay. Now then, then we go get to a situation like, like for example, with, with the old Atkins approach where, uh, you know, we’re, we’re not getting enough, um, enough fiber to keep the body clean inside, right? And nothing from an animal ever is any fiber. Okay? So we need, we need a lot of vegetables and that is our, that is our carbohydrate. Okay. Um, so, so that’s to your point about the carbohydrates and we need to be careful if we’re, let’s say type one diabetic or if, um, um, you know, if we have severe mineral deficiencies or something like that, because with the mineral deficiencies that can be exacerbated with a ketogenic lifestyle. Because what happens when we, when we reduce the carbohydrates, which also to your point, Dave, the vast majority of the carbohydrates were eating or junk food right there. Your chips, your cookies, your, your breads, your genetically modified grains, right?

00:18:07 Your refined processed food that, that’s what we’re cutting eyes, right? So that brings it more to a lifestyle than a diet because we’re choosing nutritious foods rather than nutritionally void foods. But the problem is once we, once we drastically reduce those, then guess what, the kidneys can start to do the job that they’re there to do. They start to become a lot more efficient. I can’t risk getting rid of sodium out of our bodies. Right? So when that happens, that’s why some people may suffer from what they call the Keto flu, which is not actually a slew, it’s just, it’s a sodium deficiency because the kid, he’s become a lot more efficient. I’ve eliminating the sodium out of our bodies, but we’re not replacing it quickly enough. Okay. So we start to get this fatigue and lightheadedness and that kind of, um, uh, juicery, you know, muscle achy feeling.

00:19:04 Okay. So we need to be super careful that we’re replenishing the sodium because if we don’t, we’re also going to become deficient in a lot of the minerals. For example, magnesium, potassium for the most part. Okay. So we just need to be careful that we’re working with, am I a nutritionist or a medical professional when we’re on this kind of diet are rather than lifestyle also, um, when were on medications for like insulin for type two diabetes or other medications for type two diabetes or hypertension or, or, or, or you know, chronic diseases like that. When, when we switched to a high good fat, moderate protein, low carbohydrate lifestyle, what happens is the body starts to heal but at a pretty quick rate. So then what happens with our medication intake? It needs to be reduced, right? But we can’t just do that in a hit and miss manners. That needs to be done together with the advice of a professional. So, um, so everything needs to be monitored very closely. When, when you’re doing this, if you are on a medication for, you know, for the, for the illness or disease that you have. Um, so it’s not, it’s not a case of picking up the Keto Diet Book and just running with this. Um, it needs to be a closely Montessori, um, uh, approach. Especially if we have a chronic disease.

00:20:37 I want to, I want to hit on a couple points or you you, you have a lot there and I think it was pretty clearly explained so we won’t jump into two months. Just a couple small things. One is that I just finished an episode. The episode prior to this was research I did on the top five health discoveries of the last 10 years. One of them was on berries. There’s been a lot of really good research on berries and basically just affirming what we kind of already knew. That varies really are a super food. They really are supporting so many ways to other foods and after doing the research and seeing all this stuff, we’ve basically just proven through science. The last 10 years I, I’ve recommitted to Barry’s. I used to get a lot of them and then I, you know how it is you, you go through phases, right? Yeah, yeah. You do one thing for a long time and then you just kind of forget to buy it at the grocery store or whatever the case might be. After doing that, I recommitted on, I’m now going out of my way to make sure I get a cup of berries in my diet every single day. And uh, yeah. Thoughts on, talk to us about it varies.

00:21:46 Yeah. Well, so berries along with all freeze have got a bad reputation to a certain extent because of the old Atkins approach. Right. And because of the US, because people misconstrue what is the Keto Diet actually means. The keto diet does not mean no carb. It means high good fats to 75% of our dietary intake to be, um, in fats, but in good fats, right? Which we’ll talk more about in a bed. 15% to be protein and then five to 10% to be carbohydrates. Okay. So in that respect and include, you know, all of your vegetables, except for the starchy want us because they’re all pretty much low carb, right? Apart from starchy vegetables. But then also it includes a list of low sugar or low glycemic load foods. Okay. Your berries, for example, I’m just looking at my Kido list here now. Deliveries, four grams of carbohydrates per ass, black creek carbohydrates for, and this is no.

00:22:53 Okay. They are no. So if you think about what’s your five to 10% of your food intake in terms of carb includes, you’re talking about, you know, your salads, your Broccoli, you know what your vegetables with your lunches and dinners, your, you know, your berries and the carbohydrate that’s in nuts and seeds because it’s, you know, it’s higher in some, in some nuts and seeds than others. Um, but that’s it. Okay. All the carbohydrates were eliminating things are the ones that are void of nutrients in the first place. This soda, the fruit juices, the chips, cookies, crackers, breads, grains. Okay. That’s what we’re eliminating. So when you think that what the Keto lifestyle or the Keto diet is, it’s probably one of the most nutritionally dense lifestyle I at there. Right? Not, and not only, not only that, but it retrains our bodies to work like the bodies of our ancestors did.

00:23:56 Right? They didn’t have the chronic disease we have, they don’t have the obesity, diabetes, metabolic syndrome, all of these things that were just accepting as our norm. Right? And something’s not working in our, the way we’re living our lives right now, we have 36% of adults in the US and our beef, right? 17% of our children are obese. We have like 29 million people have diabetes and 89 million are already diabetic. Okay. We’ve got 14.7 million people with cancers and 39% of people will be diagnosed with one type of cancer in their lifetimes. Okay. We’ve got Alzheimer’s, 5 million people, one in three people will develop Alzheimer’s or dementia in their lifetimes. Something is not working, okay? Something is not working. And so if we look at the studies and research that I’ve been doing now, there’s major, major emerging research coming through on this kenogenic lifestyle, and it has profaned the, the differences making and the, the number of chronic diseases that this lifestyle is putting into remission. And you know, there’s convene but a few cancers, autism, anxiety, ms, Parkinson’s, Alzheimer’s and diabetes. Type two diabetes. This stuff is powerful. It’s amazing. Amazing. The studies and research they’re doing. I think we’ve got to sit up and pay attention to it because, right, because it’s not working, but what we’re doing is not working.

00:25:48 As a matter of fact, if you think about it, that most people in the country could be living an unhealthy lifestyle, not a few of the people living in unhealthy lifestyle. We really need to reverse that. Right. Or make unhealthy lifestyles, something that’s temporary or something that people do when they’re in a bad place in their life, not something that people do on a regular basis all the time and live and die with poor health. It’s really sad.

00:26:21 Yeah. Yeah.

00:26:23 Okay. One more question that might come from, from left field in a way, because I did not prepare you for this one, but what we’re more, I’m hearing talk of the Carnivore Diet. The first time I heard about it, I thought it was just kind of crazy, but then I listened to Mike. A friend of mine told me, you’ve got to learn about it. Like, don’t, don’t completely close your mind to it. Listen to the interview with the doctor on the Joe Rogan show. And so I did that and I thought it was quite interesting and I was fascinated to find out that there are tens of thousands of people who’ve been living on a carnivore diet for decades in some cases. And then more recently I like Jordan Peterson’s podcast. He’s a Canadian intellectual. I listen to some of his stuff and, and him and his family who had been doing it and, and it just keeps coming up over and over in various places.

00:27:16 I’m, it’s still not that appealing to me, but it sure is coming up all over. And you, and you did talk about, you know, the hunter gatherer days where we do imagine that there must have been long periods of time where people ate nothing but meat. I mean, picture, you know, winter in North America, right? Yeah. Where there simply isn’t stuff to be gathered, just hunted. Um, and so I get, I get the concept and um, I just want you to spots, have you spent any time exploring it? What are your thoughts on the cardboard diet?

00:27:51 Yeah. Well, so to your point about the hunter gatherers, when you think about when they killed an automobile, what they ate, they didn’t pay, can choose like, you know, the finest cuts of meats and whatever. Like we look for in our, in our supermarkets, they, the whole animal, right? They ate the study bits, they made everything. So they’re, their fat intake from the meat was, was actually much higher than ours, right? But also when you think about the type of fat that was in that animal, it was high in, um, uh, high in saturated fats from an, an higher in omega three fatty acids because the animal was running wild and free and nature. It wasn’t raised in a factory, right? Or in a cage, right? Where, where it was, where they just produce omega six fatty acids. Okay? So we had, we had the, you know, the high saturated fat high Omega Three.

00:28:54 Okay, so your Meta threes or you’re anti inflammatory right? Now let’s look at the saturated fat for a minute. We would think, okay, whoa. That was like a lot of saturated fat that they a, okay. We have been, we’ve been brainwashed to believe that so much saturated fat is just detrimental to our health leads to metabolic syndrome and obesity, diabetes, all these things. Okay. When it comes down to it, it’s not the level of fat, saturated fat. That’s the problem. It’s the inflammation and the oxidization of that fat that creates our client disease. Okay. If you look at people who are on a, um, nutritionally modified ketogenic lifestyle, which is what I really believe in, their intake of saturated fat is about three times that of somebody who’s on a standard American diet. When you think about that to three times the amount of saturated fat, huge.

00:29:56 I mean, that’s got hearts as these written all over it in our minds, right? The way we’ve, we’ve been taught, but actually from these studies they’ve been showing that when, when people’s blood, um, um, fat levels were measured, their bodies are only retaining 50% of the saturated fat that they’re standard American diet, counter price or retaining. So they’re eating three times more, but their bodies are storing half the amount. Right? How can that be? Well, the answer is, is because when we rely on that, right? Rather than carbohydrates, the body is retrained to burn fats as fuel. So we become so efficient at burning fat for fuel. It’s only when we add the inflammatory sugars and carbs in that that fat oxidizers right. Becoming inflammatory, but also the sugar and carb are forcing our insulin that was up. Okay. The insulin levels then are forcing that into our blood stories, into our adipose tissue, around our organs, and then we’ve got chronic disease.

00:31:19 Okay. So it’s not the level of saturated fat, that’s the issue. It’s the carbohydrate that’s causing an instance bike, which is causing inflammation, which is causing the chronic disease. So in terms of the, the high animal food or animal products, um, diets out there, I think to a certain extent, I think that is not such a bad idea if people are being careful to get plenty of the fat with the protein. Because if we, because protein also triggers an insulin response, just like carbohydrate does. Okay. Right, so we need to be careful that the amount of protein we’re eating is not more than the body needs, right. Otherwise, we’re going to produce insulin and then it’s going to be stored as fat. Okay. But if we have enough fats to offset that protein, then we’re still metabolically efficient. One. One other point I would make about a high high meat diet though would be that we need to be super careful that we’re getting enough fiber. Okay. Nothing from an animal ever has fiber. We need a lot of fiber to keep the body clean. Okay. To help keep the metabolism rev to help keep, to help avoid illness and disease. Right. Because we don’t want food hanging right in the body. We want to eat the food, extract the nutrients and get it out. We need to fiber together today. Okay.

00:32:50 Okay. Great. Since we talked last, I’m now six months into time restricted eating. Oh yeah. Love it. 10 you have to be too. I’ll tell you what it has been excellent teaching it as a, as a principal to our weight loss group and anyone in our private Facebook group or anyone I’m coaching, I try not to eat anything before 10:00 AM and try to be done by six. So I’m doing 16 eight protocols is what it’s commonly called. Yup. And it’s working wonders for me. I feel good. I, I’ve been surprised how well I can get up in the morning and go do a really hard workout and then continue to feel good until 10 o’clock in the morning when I eat. And so it sounds like you’re tracking with me on the whole time restricted feeding thing as well.

00:33:50 Yes, definitely.

00:33:54 Cause you’re a, you’re a runner and so you’re, you distance every morning, right?

00:33:59 I do every morning. So, so here’s, here’s what, okay, so that’s a Keto lifestyle. One done property. It’s, it’s pretty much what I would call or what is termed a fasting mimicking diet. So let’s think about what that means. Why is it a fasting mimicking diet? Because when we’re fasting, we don’t have any glucose for energy. So what does our body using for energy? Our brains don’t need a ton of energy when we’re fasting. Even if we’re, you know, lying down all day or sitting on the sofa all day and not using our muscles and our heart rates last and no or whatever. But our brains still needle that few. Where are we getting it from? If we’re not eating carbs that we’re turning into glucose, we are tapping into our existing resources and our bodies are super efficiently making ketones, which fuel our brain and everything else we need.

00:34:53 Okay? So, so that’s what we’re doing when we’re fasting. So if when we break our fast, right? So like you would at 10 o’clock for example, if we do that with a meal or a snack that is high fat, then what we’re doing is replicating the fasting. Okay. Because we’re still using ketones for fuel, right? And that is why we can train our bodies to go for longer periods of time without eating. Because when we need energy, I bodies and exactly where to get it from. Right? And that is why I think it’s so efficient to exercise in the morning before we break our fast. So for example, I’ll have a little bit of coffee with MCT oil or coconut oil, right? Right before I run and that I answer that I’m running on Ketones, ketones, I’m a bit of caffeine, but ketones. So I’m continuous effectively continuing my fast from the night before.

00:35:55 Okay? So here’s the beauty behind it and here’s why it’s so healing because we’re either digesting food or we’re healing, but we’re not doing both at the same time. And that’s another reason why we have so many illnesses and elements these days. It’s because we’re a snacking culture and we’re constantly trying to process food. Okay? If we can go for longer in between meals, right? Just like you doing with your intimate and fasting, your body has been given such an opportunity to hear, and that’s why you feel so good doing it. You can think clearly. You have more energy, your moods are better. You feel more positive. Life is good, right? We’re losing weights where, you know, we’re hearing from one of our issues, any digestive issues, they’ve gone, you know, we’re further away from diabetes, all of these things. And that, I think that is the beauty behind the combination of intimate and fasting and the ketogenic lifestyle.

00:36:57 Okay. My key to Jack Principles. Yeah. Talk to us about what, what is a daily food regimen? What Mike and acute genetic lifestyle.

00:37:12 Okay. So, um, so we’ve got w w what we’re doing is, is readjusting our macros. Okay. You got your fats, your protein and your carbs with a ketogenic lifestyle. By the way, I don’t, I don’t believe it depends on the Christmas issue, but I don’t believe that this has to be something that stuck to 100%. Okay. Because guess what? Life takes over when I to dinner. You know, there’s a really nice dessert on the menu. What I it with friends, you know, we need to, we need to miss and enjoy food also. But the beauty behind it is is that the more time we spend in a ketogenic state, the more our body knows how to, you know, use its own resources for fuel. Then if were kicked out of it because we have the chocolate cake for this area or the non Keto friendly chocolate cake, then the quicker our bodies can get back into it because it remembers what to do.

00:38:11 Okay? So there’s no such thing as 100% there’s no such thing as perfection. It’s a lifestyle that the more we adopt, the more effective it’s going to be. Okay? Okay. So we’re thinking 75% fat, 15% protein and 5% 10% carbohydrates. Okay? So is effectively a four to one ratio in terms of fast to card plus protein. Now that sounds like an awful lot of fat and we might think, oh my goodness, how am I going to eat that much fat gay? And it’s really hard. It’s a really tough psychological switch, especially growing up in a time, you know where where we were terrified a fat of fats make us fat. You know, we have to have low fat, fat free diets eat right. When you think about it though, when they remove the fats from those dudes, they had to replace it with something to make them taste good.

00:39:11 So the replace it with sugar and artificial sweeteners, right? But now look at all the chronic disease we have. Okay? So it’s not the facts that are causing those issues. It’s the sugar and Carb, right? So with that in mind, I think a great way to break our fast or for breakfast is something like, you know, eggs for a protein and has a certain amount of sad, but the, but the, the fat percentage of aid is not enough to keep us in Quito. So we need to add more fat to that. So that’s why I think the perfect combination for breakfast would be something like eggs, avocado, because you’re getting your fiber, tons of vitamins and minerals from the avocado and tons of good fats. But then we need, we need more fat with that because avocado, we’ll have carbohydrates. Okay. And I’ve academy still had half an avocado as soon as mind grams of carb.

00:40:02 Right? So that’s when we add some olive oil, some coconut oil, some, you know, goat’s cheese, something like that. Okay. Um, so that would be a great breakfast option. Um, also people who are big into protein, protein smoothies, which, which I am also because it’s a great way of hiding, you know, a ton of other nutrients in there. But we think, oh, we think we’re great having a protein smoothie and that’s all well and good. But we’ve on, we put a fat in there, then we’ve, we’ve put ourselves out of ketosis because we’re getting too much protein, not enough fat. So a great way around that is to pour a little bit of olive oil or MCT oil in there. Okay. And that’ll keep us in a ketogenic state. Okay. And then you’ve got your lunches. So I have a lot of people who say, Oh, you know what?

00:40:54 I eat out a lot. I’m going to have to stop that because you know, I’m, I’m doing this lifestyle. No Way. We don’t have to, we just need to know. We just need to know how to order. So I think a great rule of thumb is to look at the menu, pick whatever your favorite protein is on there. Okay. Um, ask them to hold the potatoes, chips and Pasta and bread that they come with, right? Look for whatever vegetables are that you can get for your salad, you know, whatever vegetables they have, but then ask them to bring avocado, all Everwell and nuts and seeds, you know, all the, whatever, whatever thoughts that they can bring you to add to that. Okay. And that is the perfect Combo. It’s easier, you know, it’s easier when you’re at home, um, to put that together because you can make your, you know, your salmon and Kale or whatever it is.

00:41:52 You can add your own, um, you know, avocado oil, so many really great, um, you know, dressings and dips and things like that. Now, um, in, in the vast majority of the supermarkets that are all of the web based and other category base, that’s it. You know, that’s a perfect, that company accompaniment to um, to a meal to increase the, um, the beneficial fats. Um, so that’s what I would look at. Um, one of the issues people fall into though is when they’re on this kind of lifestyle and they’ll come to me and say, but I’m not losing weight. How can that be? Right. One of the big shortfalls is that people think because they’re, um, drastically reducing the carbohydrates. So the proof potatoes, rice and bread, right and past that is that they’re replacing it with protein, too much protein. What he still holds on to protein that we don’t need. Okay. The body stores excess protein and Carb, but it burns off excess fat as he’s in energy. It’s called thermogenesis. Okay. So when we increase our portions of meat, fish and eggs take, we’re still going to hold on to waste, right? So a good rule of thumb in terms of how much protein we need to take in is, um, 1.2 to two grams per kilogram of body weight. So that’s effectively what we need, which is actually pretty small portion, especially, um, in comparison to standard American portion.

00:43:36 Okay. And you touched on a couple of other things in there that I want to talk about. Things people learn when they raise their level of nutritional awareness. Is it a lot of the oils for sale in the grocery store are, are really not that good for you? And uh, honestly feeling like petroleum products to me. Ah, yeah. And so, you know, the first switch I see a lot of people make it so all of oil and so yeah, that’s a big step up, but a lot of people don’t realize it. Olive oil goes rancid fairly quickly. You can’t keep it forever, but it has a low flashpoint. It’s not necessarily the post oil for cooking. And so you mentioned the economy oil, which has been one of the greatest additions to our pantry the last few years. Yup. Talk to us just for a minute about oils.

00:44:27 So you’re right. Um, we, um, we, we, we really need to be careful of the orders that would, the fats that we cook with the safest fast to cook with because they’ve got a higher burning point is um, our, sorry, butter, ghee, coconut oil and avocado oil. Okay. Um, your, your olive oil and slack soil for example. Um, it should just be used, you know, uncooked on a solid or as an addition to suit but not cooked with because they oxidize too quickly when they oxidize the molecular structure changes. And so they tried to transfer. Okay. But butter, the coconut oil and avocado oil, um, do not, so that, um, that is why I would go with those. Um, you know, like people were afraid of, you know, putting too much fun to run things where, you know, because we grew up in a time where it’s like, oh my gosh, you know, that’s so much fun and it’s so bad first and a heart disease and it’s like cholesterol and blah, blah, blah.

00:45:35 Actually, we’re going to burn it off if we’re not oxidizing it and we’re not creating inflammation through the sugar. And carbs were burning that fat off. Okay. And also start has zero impact on our insulin levels. Okay. It’s these instant rollercoasters that we’re dealing with that are causing our inflammation and there are causing our issues. It’s not the fast, okay. So yes, lots of that. Lots of, lots of those oils to cook with. And then lots of that we need to be aware of that we can’t cook with. But I’d be careful of any of the safflower, sunflower, soy, corn, any of those oils I would just avoid and stick with, you know, avocado, olive oil, MCT, coconut and a butter and ghee.

00:46:28 Okay. And on and dipping into it with a little bit. She is one of the great pleasures of life. Right? So if I’m going to go into Ketosis, I can’t have bread. And so, you know, I dunno. I, I think I’d rather not be in Ketosis and skip it. Uh, you know, food like that, so, right. What do we, what do we do if we just can’t give up bread?

00:47:10 Okay. So remember I said there’s no such thing as 100%. Okay. We all know what our biases are, right? And we work around them. It depends on what our issue is. If we, if we have type two diabetes

00:47:26 you, so

00:47:27 we have another chronic disease around the corner and we want to reverse this as soon as we can. Then for the time being, it’s worth it to skip that piece of bread. All right? If we have a piece of bread, it’s going to kick us out of Ketosis, right? And right. And there’s no way around that. Okay. But once, once we’ve healed ourselves from those issues, or if it’s just that we’re trying to, you know, you just few pains or, or you know, or have more energy during the day or something like that, then if we know we’re going to get you to have that piece of bread at dinner, then we work around it, right? You know, we, we increase, we make sure that we’re more focused on our 75% fat, 15% protein, five to 10% card for the rest of the day or when we’re having no an and, or, and really from we’re having that, um, um, you know, indulgence at dinner then that’s, that’s makes sure that we have more of the olive oil and more of the cheese with it. Okay. More of the fast make, let’s make sure that we do fulfill that 75% of the fat because then that five or 10% of the carb is the bread. Okay. But let’s not have, that’s not how the bread, the pastor, the lagoons and then um, you know, creme brulees. Right. Okay. That can pick our poison. We all have our vices. Let, let’s just be aware of what they are and figure out how we can work around them.

00:49:05 What you just said, that really jumped out at me and they are more cheese. How can you go wrong that I pull out of this episode?

00:49:26 But why? Why are we terrified achieve because it’s sad, right? Here’s the thing. You got anything from a cow, anything from cow’s mouth is, uh, inflammatory cases. A case in as the protein in dairy, right? [inaudible] cheese or milk is a one casing which is inflammatory, right? So that’s why we need to be careful about, if we’re having that, we need to be careful to balance it out with more alkaline foods, like your learnings, your vegetables, your berries, right? Those kinds of things to balance out the acidity and the inflammatory effect of the caves. Cheats. But there’s an easy solution to that. Okay. Anything from a ghost, his eight two cases, which is a lot less inflammatory, right? Goat’s cheese is on the alkaline side, on the low outline side, whereas kinds cheese is on the acidic side. Where does acidity, there’s inflammation, right? We’re just alkalinity.

00:50:32 There’s no inflammation. Goats, anything from goat’s milk or sheep’s milk is, um, more alkaline and a lot less inflammatory because it’s closer. It more closely resembles human breast milk, so, right? So the body knows what to do with it. Anything from a cow, the body sees it coming things, oh my gosh, what is this? Right? So we’re on instant high alert body wants to protect itself from it because it sees it as a foreign invader and creates inflammation. That’s why we have so many allergies. It has milk. Okay. Um, but, but the case in cows cheese is a lot less than the case and in cow’s milk. Okay. Okay. So yeah, so I’m a big believer in and uh, and a lot of extreme oh swell because it’s because, because it’s, sorry, I didn’t mean to interrupt, but because it won’t be fat because it’s mostly fat. It’s minimal or zero instant effect. But that’s what we want. The incident roller coasters are under high, constant high insulin is what’s causing a lot of our inflammatory issues. Okay. And that’s what we’re trying to reduce. So if it’s a tossup between cheese and bread and it’s cheese any day.

00:51:55 Yup. Yup. Okay. Uh, Kido friendly. That’s not true. How about lunch? Give us a great example. When you, and when I had you do this on our last episode, so I was thinking, um, you know, if you had a, a new cause last time I asked you what’s your favorite meals? And you gave us some excellent examples. Can you give us any new ideas today on a Keto Keto friendly lunch?

00:52:26 Yeah. So, um, you can do like any of your, um, any of your fish or meat, right. Um, with your, uh, low carbs edge. So your Kale, spinach, regular salads or saute them or something like that. Um, but now we have our low carb. We have our protein. Okay. But now we need to add a flat to it. So what do we do? We grate some cheese on top. We, we have olive oil or avocado oil. As our addressing, we saute those vegetables in butter or coconut oil is, you know, we, we put, we put grass fed butter on the fish or whatever it is. We, um, like if it’s, I mean, I dunno, I, I have brunch at a loss with friends and I will do like, um, some kind of an Omelet. Um, but then I’ll ask for like a salad with it.

00:53:23 But not only that, I’ll ask the avocado, I’ll ask them for olive oil acids through whatever thoughts I can put on there also, because that’s what’s gonna keep us satiated. Because one of the things we want to try to get, um, to remove from my lifestyle is the snacking. Okay. Because when we’re constantly snacking, we’re not healing. We’re holding onto weight. We’re, you know, we’ve got this constant blood sugar thing going on, right? With your blood sugar is constantly elevated, which means our instance con constantly elevated, which means we become more insulin resistance, which means we’ve got, you know, we’re closer to diabetes, you know, were prediabetic. Now all of a sudden, oh my goodness, how did that happen? So if we can, if we can add more of the fats to our meals, then we don’t need to eat between meals because we’re satiated.

00:54:16 Okay. Guess what we’re doing? If we’re not eating between meals, we’re healing. We’re getting better. We’re healing from these diseases. Right? Um, so yeah, so that, that’s what we’re trying to do. But also when we incorporate more of the fat, we’re stimulating our production of Leptin. I satiety hormone. Okay. Which is the body’s way of telling the brain, I’m good. Now I have what I need, I can move on. Right. Whereas anything that carb or that turns to sugar in the body, it stimulates the production of Graylin our hunger hormone, which is the body’s way of cutting the brain. I haven’t got what I need to need to keep feeding me. Okay.

00:54:58 How many meals a day are you recommending?

00:55:02 You know what? I would always say to somebody like, eat when to eat when you’re hungry. Don’t eat because it’s eight o’clock in the morning and we’re programmed to eat breakfast right? East when you eat, when we’re hungry, and when we eat, eat to satiety Dell count calories. Don’t worry about, oh my gosh, there’s so much fat in that. It’s gonna make me fat. Eat to satiety. Because once we do, it’s like, it’s not, it’s such a different feeling to the, uh, you know, feeling stuff to after Thanksgiving dinner, feeling where you need to then just go and collapse on the sofa for a few hours. Right. It’s such a different feeling when we eat the satiety with predominantly good fats and then, you know, there were protein and minimal carbs. It’s like we feel full, but we never feel stuffed. Blows that exhausted feeling. We feel energetic.

00:55:56 We can think more clearly. We feel happier, right? Because we’re given it, we’ve given our bodies everything they need, right. Our bodies and our brains. Um, so I would say eat when you’re hungry. There are a lot of times where, you know, I won’t eat to lunch time because I’m not hungry. And then I’ll have, you know, the eyes are the Carter and the olive oil, the cheese, whatever it is, but a ton of good fun. And then I’m not hungry or, Gosh, seven, eight o’clock in the evening, right. Because my body has everything it needs. My Leptin by society form is nice and high and so I don’t need to eat. So you eat when you’re hungry and eat to society.

00:56:40 Okay. Uh, how does dinner dinner idea for people listening?

00:56:46 Yeah. So, um, again, whatever your, whatever your PR, I would always start with the protein. So your meat, fish, eggs or your Tofugu or um, you know, something like that. And then just play on under the best place. I mean, there’s so many amazing low carb vegetables like your asparagus, your back choice, your Broccoli or Brussel sprouts, you know, um, you know, mushroom Combo, stir fries, whatever it is, all of that, but always crooked or dresses. And in one of the sites, um, I did, uh, I did, uh, um, uh, I taught a class at Akiva class last week with a Salt Lake Culinary Institute and it was amazing. But like for example, we had this, um, uh, so we had a, we had a solid starter with a little piece of salmon, just a little piece of salmon, but it was cooked in an a fat, right? So it was so delicious because what are the most flavorful foods with that?

00:57:47 Right? Then the main course was a small piece of beef with like a spar, this cooked in butter and drizzle some olive oil and it’s just so delicious. But then what blew people’s mind was the dessert because it was a, um, like a chocolate news. But it was all fats. It was coconut on, it was butter, it was um, uh, olive oil. Then it was, you know, the Cacao I think, I think the sweetener, which is only a tiny bit, cause he didn’t need much cause it was so flavor. So from the fast, but I think it was a tiny bit of monkeys or something like that. Um, so completely high fat. But when people saw what went into it, it’d be like, oh my gosh, I can’t possibly eat that. That’s so rich. But actually we don’t store that fast a, everything in that meal, it was burned as he’s, or energy. So it’s, it’s again, it’s thermogenesis. Yeah. I think, sorry, go ahead.

00:58:53 No, I was just gonna say, you know, one of the things about this than I do, Mike, is that the people get to eat tasty food and they get to eat. Yeah. I mean I liked how you, this is the last lifestyle on a diet because of diet. Yes. Restrictive at Diet. Sounds like something you do for a short period of time. For Latin Americans, what’s the word? Diet means is a short period of time in which they eat healthily and have a healthy lifestyle. And then they go back to,

00:59:22 yeah, the standard American diet, which is, which is terrible. So you’re talking about the ketogenic lifestyle and all of these foods. That’s the fun part about this. All these foods, everything you’ve mentioned there, they’re delicious.

00:59:36 Yes, yes. Yeah. And I think, I think, um, you know, when one of the barriers that people have, like psychologically, it’s like, oh my gosh, I don’t know. I don’t have time to be thinking about what I’m going to prepare next, or you know, what I’m going to have. It’s going to sit and have this lifestyle. But really when you think about it, it’s the good proteins. It’s a ton of fresh produce, right? It’s your Avocados, your oils, your grass fed butter. It’s your nuts, macadamia nuts, your amens, right. That’s it. That’s all we need. Okay. So if that’s what we, if that’s what we sell our refrigerators and pantries with takes a thought process out of it. Right? When it comes to put this throwing a meal together, it can be ready in like two minutes, right. Because it’s all fresh whole food.

01:00:31 Yeah. And, and again, it really just comes back to education and, and coming up with your own list of those foods and having the right foods in your fridge and pantry and just being prepared with signed to eat that you can eat in a healthy way. And so that leads us to, you know, how would people get Ahold of you? I mean this is something that I think deserves doing properly and having to coach, right? So was listening who want to jump in and take on a ketogenic lifestyle. How did they get ahold of you?

01:01:03 So, um, they can, they can call me or email me anytime and I can, um, I can go through this with them. Um, um, if we, if we put my contact details on a, do we put it on your two? We put it together with his, with the podcast or,

01:01:23 yeah, whatever you’re willing to give that up. We can put on the show notes. And so for those of you listening, if you go to d I r o, this will be episode 96 of the diary will be cultural. So you click on the blog, we create a blog episode for sure every podcast. So just find uh, episode 96, it’ll be easy to find and it will put whatever, whatever information Sinead is happy to make public, we will put it.

01:01:51 Yup. Yup, Yup. Perfect. And, and also you can always go to my web address, which is just, my name is Sinead and you can contact me that way either

01:02:04 as I n, e n, e, d, u, R, w, I. N. For those of you who are wondering, smell. Yeah. Okay, good. Wonderful. I, I do have one parting question for you before we let you go. Yeah. You know, the whole point of nutrition and health and a healthy lifestyle is because it’s foundational to living the good life, right? It’s not an end unto itself. It’s so that we can live a great life. And one question I’ve been asking some, I guess more recently is besides health and fitness, which is where your expertise is, um, just personally, what is one great tip or idea for living the good life that comes to mind for you?

01:02:54 Um, getting rid of any negativity in your, um, any, any food issues we have are not food issues there. There are issues that stem from a void in another area of our lives. We’re all so busy and chronically stressed and we’ve got so much going on in our lives that we, we just don’t take the time anymore to breathe and be happy and positive. And so that has a knock on effect and everything else. It has a knock on effect on the food we eat, you know, alcohol, drugs, uh, we have this constantly elevated cortisol, which is fueling our chronic disease or weight issues. Everything. If we really, if we can really find ways to take a step back and really think about what’s important to us. Um, you know, in terms of forms of meditation, like, you know, exercise, exercise to me of my meditation, right?

01:04:02 To find ways to ground ourselves and realize what’s really important. I think we can accomplish so much and we can achieve such a better state of house than if we’re constantly running the rat race. And I know we all have so many responsibilities or things to get done, but really, if we can be more mindful and grinders, we can get so much more done. We’re also eating healthier, which means that we have more energy to get more done. So let’s just take a breather, take a second, get out for a walk in the morning, go and exercise, and then go about our day. We would be doing it from a much more grounded, healthier place.

01:04:49 Excellent. Excellent stuff. And again, thank you so much for coming on the show. She did. This has been fantastic. I’m so glad you reached out to me to, uh, and, and be willing to be on the show again. Thanks so much for taking the time.

01:05:02 Well, thank you for having me. So it was a pledging.

01:05:05 Okay. And to those of you last night, as I mentioned, you can find this and other episodes at time, Robie. Dot. Calm and this estate showmen wishing you health and success. All right. Thank you so much

01:05:18 for listening. And as I told you in the beginning, make sure and take note of that coupon code insider, INSIDER, just enter that at checkout at to get 15% off any purchase. We’ll see you next time.

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