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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

Interview with athlete Robert Sikes, and his keto approach to bodybuilding.

• Professional bodybuilder with Keto
• Why bodybuilding is the last Keto frontier
• How creating caloric deficits can create or magnify mental health
• Common mistakes with Keto
• How a common bodybuilder diet differs from Keto
• What is a keto brick

Links Mentioned:

• KetoSavage.Com
• KetoBrick.Com
• LiveSavageApparel.Com
• Kick It Naturally: OCD
• Kick it Naturally: Eating Disorders

Social Media Handles:

@ketosavage @ketobrick @livesavageapparel

Have you heard about all of the AMAZING benefits of following keto? All you have to do is slash your carbs, eat more healthy fats and BOOM! Instant weight loss and boundless energy.

At least that’s the way it’s supposed to work. 

But while everyone else is gorging on fat bombs and doing cartwheels down the office hallway just to shake out their extra energy, you’re ready to crawl into your office cubby to take a nap. Before you take that midday nap, be sure to undo that top button on your pants so you can breathe. Even though everyone brags about butter making their pants fall off, you want to punch Butter Bob in the face because topping all of your low carb options with butter is only making your pants tighter. 

So what gives?

Watch part 1 of this 3 part video series to learn 3 common reasons that could be holding back your keto results and what you can do to feel at peace with Butter Bob and his important message to eat all the butter for better weight loss results. For some people, simply calculating macros, cutting carbs below 20 and loading up on healthy fats isn’t the answer – at least it’s not the answer right now. Learn the reasons why and what you can do to make keto the right plan for you to follow.

Reason #1 you might not be getting results on keto – Your body isn’t processing fat well.

Links mentioned in episode:

• Nissa’s YouTube Channel
• Digestion Course
• Watch this Video
• Chat the Fat: Episode 28

This is our 2-part episode where we review Keto Decoded Member Elizabeth’s case study.

This case study is one of several bonuses that come with the Goal Crusher Package, our discounted annual pay option.

Due to the individualized attention these members receive, this package is available on a limited basis. Learn all of the amazing bonuses included, as well as Goal Crusher availability HERE.  If currently unavailable, join the waitlist so you’ll be the first to be notified of when we’re accepting more Keto Decoded Goal Crushers.

If you’re already a Keto Decoded member, you have priority access to become our next Goal Crusher! Receive a HUGE discount when you prepay for the year – plus you’ll receive all of the bonuses that come when you’re ready to crush your goals!

Links Mentioned:

• Chat the Fat: Elizabeth Case Study Part 1
• Almost Free Digestion Course

Supplement: Banaba Chome – must have practitioner