My Blog

We met Mary Roberts on the Low-Carb cruise this year and just had to have her on the show. Mary dealt with a myriad of health issues and weight gain before finally landing on a keto diet. Listen in as she talks about the success she’s found and how she was able to relieve fatigue, depression and even diabetic symptoms.

• The importance of diet when dealing with diabetes
• How Mary used keto to relieve a variety of health issues
• What steps people can take when dealing with eating disorders

Links Mentioned:

• Ketovangelist Coaching
• Kick it Naturally: Eating Disorders
• @ketomary71 – Instagram

If you’re like me, when you first heard the concept of intermittent fasting, you ran screaming in the opposite direction! In fact, I’ll bet you ran straight to the kitchen to grab another snack even though you just finished lunch…because we’ve all been trained for so long if we don’t eat a meal or a snack every 2-3 hours, we will die!

I’m here to tell you that I sometimes go for periods up to 24 hours without eating a single drop of food…and I’m still here! I’ve gone more than an entire day without food and I didn’t even die! In fact, on the days I do fast for 24 hours straight, I feel amazing.

Purposefully spending periods of time each day not eating has drastically improved my health! It’s also lent a helping hand to the 100 lbs I lost almost 3 years ago…and haven’t gained back. Let’s get to 3 big don’ts when it comes to intermittent fasting!

Intermittent fasting don’t #1 – Don’t force long fasts your body isn’t ready for

Intermittent Fasting don’t #2 – Don’t confuse fasting with calorie restriction 

Intermittent Fasting Don’t #3 – Don’t gorge yourself on foods just because your fast is about to begin or end

Links mentioned in episode:

• Nissa’s YouTube Channel
• Watch This Video on YouTube
• Chat the Fat: Episode 33

Keto and intermittent fasting go together like peanut butter & jelly since they’re so effective once you combine them when it comes to weight loss & improved health.

• We began episode the episode with a Keto Decoded Member Spotlight – KellyRae who found initial success during the Sept ‘19 challenge after years of not losing weight, no matter what … and continued her success as a Keto Decoded member.
• Keto & IF are great strategies when used together 
• We chat about some of the various intermittent fasting strategies that are effective and go well with a keto diet
• We review some health benefits of adding intermittent fasting to your keto plan
• We chat about various do’s & don’ts of intermittent fasting that will help make your fasts easier and more effective

Episode Download: IF Do’s & Don’ts Cheat Sheet

Links Mentioned:

• Keto Decoded Membership
• Keto Challenge
• Almost Free Digestion Course
• Kick it Naturally: Eating Disorders

Even though intermittent fasting has been around for centuries, and even though it’s an amazing tool you can add to your health and weight loss routine to speed results up without all of the complications the mainstream typically adds – people still make it so complicated! 

To make intermittent fasting an easier plan for you to follow, today I’m going to talk about 3 do’s you should follow when adding an intermittent fasting plan to your routine. I lost more than 100 lbs, reversed diabetic blood sugar levels and was featured in People Magazine because of all of my intermittent fasting success, so I definitely learned at least a few right things to do. 

Intermittent Fasting Do #1 – Do wait until you’re fat adapted until you try to add in longer fasting periods. 

Intermittent Fasting Do #2 – Do Start with Smaller Fasting Windows and Work Your Way Up to Longer Fasts

Intermittent Fasting Do #3 – Do Follow A Healthy Keto Meal Plan Both on Fasting & On Feasting Days

Links mentioned in episode:

• Nissa’s YouTube Channel
• Watch This Video on YouTube
• Chat the Fat: Episode 32

Keto and intermittent fasting go together like peanut butter & jelly since they’re so effective once you combine them when it comes to weight loss & improved health. 

Except jelly doesn’t really help with weight loss…and neither does slapping peanut butter on bread. Be sure to skip the peanut butter & jelly sandwiches on your keto plan and instead listen to this episode on how to get better results when you add IF to keto with the do’s & don’ts of intermittent fasting.

• We began episode the episode with a Keto Decoded Member Spotlight – KellyRae who found initial success during the Sept ‘19 challenge after years of not losing weight, no matter what … and continued her success as a Keto Decoded member.
• Keto & IF are great strategies when used together 
• We chat about some of the various intermittent fasting strategies that are effective and go well with a keto diet
• We review some health benefits of adding intermittent fasting to your keto plan
• We chat about various do’s & don’ts of intermittent fasting that will help make your fasts easier and more effective

Episode Download: IF Do’s & Don’ts Cheat Sheet

Links Mentioned:

• Keto Decoded Membership
• Keto Challenge
• Almost Free Digestion Course

There’s a ton of info out there about keto, intermittent fasting and high intensity interval training … but did you know combining all of this information into one plan can lead to huge results? 

Sure, *just* following keto or *just* following intermittent fasting can already help people get the big time results they’re after … but the combo of these approaches, plus adding in only 1 to 2 HIIT workouts each week can supercharge your fat loss plan!

Listen to this episode to learn how I combined Keto, IF and HIIT to help me lose over 100 pounds. 

• Fat Burning Trifecta Component #1 – Ketogenic Diet
• Fat Burning Trifecta Component #2 – Intermittent Fasting
• Fat Burning Trifecta Component #3 – HIIT

Links mentioned in episode:

• Nissa’s YouTube Channel
• Watch This Video on YouTube
• Chat the Fat: Episode 31

There’s a ton of info out there about keto, intermittent fasting and high intensity interval training … but did you know combining all of this information into one plan can lead to huge results? 

Sure, *just* following keto or *just* following intermittent fasting can already help people get the big time results they’re after … but the combo of these approaches, plus adding in only 1-2 HIIT workouts each week can supercharge many people’s fat loss plans!

In today’s episode of Chat the Fat we’re going to talk about the Keto, IF and HIIT trifecta, and how using this killer combo can help you reach your goals more quickly!

• We chat about why keto is great at burning stored body fat
• Some studies show low calorie diets are just as effective, but we explain why these studies are wrong
• Adding a proper intermittent fasting routine can ramp up results, but only under certain circumstances – learn these
• We chat about how using keto & IF together can amplify results
• Then we review HIIT and how to tie all 3 plans together for amazing results

Episode Download: HIIT guide

Product Review: Pruvit Keto OS

Links Mentioned:

• Keto Decoded & Fasting Decoded Courses
• Nissa’s Intermittent Fasting Story
• Eating Fat is the New Skinny on YouTube

Are you sick of watching everyone get easy results on keto while you can’t seem to get the freaking scale to move? Listen to today’s episode to learn the 3rd big reason all of the cool kids seem to be getting BIG keto results, but you only seem to get fatter when you slash carbs and fill up on fat. 

Reason #3 You’re Not Getting Results on Keto: You’re not eating enough to lose weight.

We’ve been taught our entire lives if you want to lose weight, you need to eat less calories than you burn. We were also taught to remove the healthy fats we need to thrive and replace them with sugar filled substitutes. Too many of us are chronically undernourished. We exercise way too much and eat way too little to sustain a healthy body.

Links mentioned in episode:

• Chat the Fat Episode 28.5
• Chat the Fat Episode 29.5
• Digestion Course
• Chat the Fat: Episode 30 Interview with Danny Vega
• Watch this Video
• Nissa’s YouTube Channel

• How Danny went from Law, Secret Service to Fitness
• What exactly is carnivore Keto?
• Getting kids to eat Keto
• What about the vegetables?
• How our diets are affecting future generations of children
• Why it’s important to stay active
• Why organ meats are important for avoiding mineral deficiencies

Links Mentioned:

• Danny’s Fat Fueled Family Podcast
• MuscleIntelligence.Com

@Instagram: DannyVega.MS

*Free document on why you aren’t building muscle on a Ketogenic diet:

Have you been on the edge of your seat waiting for me to come back to talk about the next 2 reasons you aren’t seeing results on keto?

If the reason I’m talking about today is your keto roadblock, you’re probably sitting on the edge of your toilet seat. First of all, if you’re watching this video while straining on the toilet, um, that’s kind of gross, so maybe don’t tell anyone about that. 

If you fall into the category of people who ever since you started keto, you can’t freaking poop, today’s video is all wrapped in a toilet paper bow and is my keto gift to you! Sure, gifts wrapped up in toilet paper bows aren’t super fancy, but I have a feeling you’ll finally need more toilet paper once you watch this video. All slow poopers rejoice!

Constipation is a HUGE keto roadblock in more ways than one! If hearing the word keto roadblock makes you grab your blocked up tummy in terror, you NEED to listen until the end. But even if you poop regularly like all of the cool kids, but you still get frequent heartburn, reflux, bloating, you burp after meals or you see undigested food in your stools…this episode is a must listen! And for those with depression or anxiety that goes further than being sad about listening to this episode while straining on the toilet…that’s all covered on today’s video as well.

Reason #2 you might not be getting results on keto – Your body isn’t digesting protein well.

Links mentioned in episode:

• Digestion Course
• Chat the Fat Episode 28.5
• Chat the Fat: Episode 29
• Watch this Video
• Nissa’s YouTube Channel