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Bodybuilding on keto? That’s crazy talk! At least that’s what the general population of the bodybuilding community thinks…for now. Today we’re talking with Crystal Sikes, bodybuilder, keto coach, and all around awesome person. We get into her journey from digestive issues, eating disorders and how finally landing on a ketogenic diet changed everything.

• Bodybuilding on a keto diet
• How to phase into a competition diet mode
• Female bodybuilders don’t have to look like tanks
• Why it’s important to slowly work back into a higher calories after a competition
• Don’t be afraid to ask for help!

Links Mentioned:

• Chat the Fat Interview with Robert Sikes
• Keto Brick
• Keto Savage Sports on YouTube
• Instagram @The.Lady.Savage
• Deeper State Keto

Today we’ve got our friends from the low-carb cruise, Chris and Miriam Bair! They’re the creators of Keto Chow Shakes, Savory Soups, and Electrolyte drops. We’re going to talk about our good time on the cruise, and how these two handle a house full of healthy eaters. We’ll also cover their amazing Keto Conference happening in April 2020. Let’s go!

• Why magnesium can be great for some, and run others into the ground
• The benefits of choosing your own fats in shakes
• How to keep keto with a familu
• How keto can alleviate symptoms of epilepsy and depression

Links Mentioned:

• Keto Salt Lake
• Keto Chow
• Twitter: @KetoChow
• Instagram: @KetoChow
• Facebook: @KetoChow

Today we’re talking with celebrity trainer, speaker, podcaster, and best-selling author, Vinnie Tortorich! He wrote the book Fitness Confidential: Adventures in the Weight-Loss game, and continues to bring health and fitness knowledge to the world via his podcast of the same name. Listen in as Vinnie talks about how he got his start, and where he finds his inspiration to helps those who are “duped,” by other health experts.

• How Vinnie went from beating cancer to writing books
• The origins of veganism
• The message of Fat: A documentary

Links Mentioned:

• Fat: A documentary
• Fitness Confidential Podcast
• Keto Challenge

Find Vinnie on:

• Twitter @VinnieTortorich
• Instagram @VinnieTortorich

KellyRae hopped from diet to diet for more than 17 years, yet the scale never budged! Once she ditched mainstream diets and hopped into the Keto Challenge, she lost more than 10 pounds in only 3 weeks!

KellyRae is a single mom of a teenage daughter. She’s a mindset coach who helps others clear up limiting beliefs, self-doubt and other blockages, as well as a massage therapist who specializes in injury management and preventative care.

Like many of us, her weight loss struggles began early on and she continued to follow countless diets with little permanent success. Now she’s using keto to cut through years of struggle and form a lifestyle she loves!

Links Mentioned in Episode:

• Keto Challenge
• Keto Challenge Waiting List
• Keto Decoded Membership
• Keto Decoded Course
• Strength in Sensitivity Website
• Find KellyRae on Facebook
• Facebook Group: Be Your Own Hero
• Kick Your Fat in the Nuts: Book
• KellyRae on Instagram @kellyrae2U

It’s hard enough to stay keto for the holidays…and then so many people add to the stress with holiday travel to spend time with family they may or may not want to spend time with. This adds even more stress to what already surmounts to a very stressful time of year for most people. 

To ease your travel stress this holiday season, we wanted to record this podcast to tell you to calm down because all of that stress is going to lead to holiday weight gain!

And we thought we’d be a little more helpful than just reminding you to calm down by giving 10 keto travel tips for the holidays. Of course, these tips can really be used anytime of year…but if you’re stressed out over traveling this holiday season, we’ve got you covered!

Tips on how to stay keto while traveling:

• #6 – Review restaurant menus before going out
• #7 – Learn how to dine out
• #8 Check out the local grocery store & shop for the hotel
• #9 – Stick to low carb alcohol options
• #10 – Commit to success while traveling – just because you travel doesn’t mean you need to derail your keto efforts

Links Mentioned:

• Keto Challenge
• Thrive Market – Affiliate Link

Free Download – Top 10 Tricks for Travel

It’s hard enough to stay keto for the holidays…and then so many people add to the stress with holiday travel to spend time with family they may or may not want to spend time with. This adds even more stress to what already surmounts to a very stressful time of year for most people.

To ease your travel stress this holiday season, we wanted to record this podcast to tell you to calm down because all of that stress is going to lead to holiday weight gain!

And we thought we’d be a little more helpful than just reminding you to calm down by giving 10 keto travel tips for the holidays. Of course, these tips can really be used anytime of year…but if you’re stressed out over traveling this holiday season, we’ve got you covered!

Tips on how to stay keto while traveling:

• #1 – Eat a large meal before you leave for your trip
• #2 – Stock up on travel friendly keto snacks to take with you on the plane, as well as to have available once you’re at your destination.
• #3 – If you’re stuck for a meal, but want to get extra fat in, bulletproof coffee can count as a meal.
• #4 – If you’re fat adapted, utilize intermittent fasting while traveling
• #5 – Eat a hearty breakfast to keep you fueled longer

Links Mentioned:

• Keto Challenge
• Thrive Market – Affiliate Link

Free Download – Top 10 Tricks for Travel

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