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Intermittent Fasting with Gin Stephens – Replayed

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Gin Stephens is a wife, mother, former teacher and intermittent faster. She is also the author of the Amazon #1 best seller Delay, Don’t Deny, Living An Intermittent Fasting Lifestyle and Feast without Fear. Gin is the host of Intermittent Fasting Stories and she is the co-host of The Intermittent Fasting Podcast.

We discuss Gin’s history of yo-yo dieting, including the 5 bite diet.

Gin tried intermittent fasting years before it stuck as a lifestyle for her. She lets us know why it took a few tries to make it her lifestyle.

Gin explains clean fasts, OMAD, common fasting mistakes, and fasting tips.

We discuss fasting with a low-carb or ketogenic lifestyle and if it’s better to fast while keto, or while including carbs in your plan.

Links mentioned during episode:

Episode Download:

Filthy Fast Plan

Listener Question:

How do you know when an intermittent lifestyle is the right choice for you?

Product Review: Wow Drops

Avoid Keto Obsession: Part 2 – Replayed

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Filthy Fast Plan Download

  • More detailed suggestions about how to transition to an easy keto lifestyle without obsessing:
  • Quit chasing a newer, shinier plan; see the plan you chose through 
  • Results take patience and are rarely linear
  • Quit focusing on a set amount to lose on the scale each week
  • Try weight averaging
  • Learn how to cook
  • Educate yourself

Links Mentioned in Episode:

Avoid Keto Obsession: Part 1 – Replayed

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Filthy Fast Plan Download

  • A little history about low-carb diets and why they never stuck for me in the past
  • How improved digestion saved the low-carb day for me
  • Learning to cook keto friendly meals is a huge way to stop obsessing
  • Should you count macros on a keto diet? Macro counting pros & cons.
  • Segway into part 2 of this episode

Links Mentioned in Episode:

Keto Myths: Part 2 – Replayed

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My 10 Favorite Fat Bombs Download

This is part 2 of a 2 part episode where we discussed keto myths that could be keeping you stuck from reaching max keto success.

Myth #11 – Keto will make you break out since too much greasy fat results in acne

Myth #12 – Keto should be a diet high in dairy

Myth #13 – Keto causes fatty liver disease

Myth #14 – Following a keto diet will turn you into an insomniac

Myth #15 – Keto is bad for athletes

Myth #16 – Keto causes gallbladder problems

Myth #17 – If you no longer have a gallbladder, you should not follow a keto diet

Myth #18 – Following a keto diet will lead to an early death

Myth #19 – Keto reduces lean muscle mass

Links mentioned during episode:

Episode Download:

My 10 Favorite Fat Bombs

Listener Question:

I’m so confused when it comes to saturated fats. I have always been taught they are dangerous, yet a keto diet seems to promote eating saturated fats with excessive amounts of butter and coconut oil. Should I avoid saturated fats?

Product Review: Perfect Keto – Pre-workout Drink, Lemon (our affiliate link)

Keto Myths: Part 1 – Replayed

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My 10 Favorite Fat Bombs Download

This is part 1 of a 2 part episode where we discussed keto myths that could be keeping you stuck from reaching max keto success.

Myth #1 – You must eat less than 20 grams of carbs to get into ketosis

Myth #2 – You only need to eat less than 20 grams of carbs to get into ketosis

Myth #3 – Excessive exercise is necessary for keto success

Myth #4 – Registering ketones on a ketone meter automatically means weight loss

Myth #5 – You must monitor calories to be successful on keto

Myth #6 – People can’t stay on keto long term

Myth #7 – Keto is dangerous for long term weight management

Myth #8 – Without carbs, you will be fatigued

Myth #9 – Keto is dangerous if you have diabetes

Myth #10 – Keto will raise your cholesterol

Links mentioned during episode:

Episode Download:

My 10 Favorite Fat Bombs

Keto Flu – Replayed

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Keto Flu Dos & Don’ts Download

Many mainstream experts urge you to steer clear of a ketogenic diet because they warn of the nausea, headache, dizziness and flat out misery that many people experience while following a keto diet. What these mainstream experts fail to mention is many of these symptoms are only temporary for most ketoers who experience them…and if you approach keto the right way, you may not even experience these symptoms at all!

These symptoms come along with what many refer to as the Keto Flu. They can typically occur within the first few weeks of the diet as your body switches over from burning it’s primary source of fuel of glucose to its new primary source of fuel of fat. As your body is making the switch, it can freak out since you’re losing electrolytes in mass and your body may think fuel is scarce when it’s no longer receiving the carbs it’s become accustomed to running on.

In today’s Chat the Fat we’re talking about the dreaded keto flu, along with the steps you can take to lessen keto flu or even avoid it all together!

  • We talked about what the keto flu means and some of the symptoms associated with it
  • We also reviewed what causes the symptoms referred to as keto flu
  • We shared some of the initial steps you can take to get past the keto flu stage
  • And then we reviewed 5 easy steps you can take to lessen or avoid keto flu completely

Episode Download: Reshare Keto Flu download from course

Listener Question: When I first began keto, I was using urine strips to measure ketones. Someone told me these aren’t accurate. Is this true?

Product Review: Keto Mojo

Links Mentioned:

Total vs Net Carbs – Replayed

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Full List of Low-Carb Veggies Download

  • Quick keto recap on where you are now and the steps you’re taking to find keto success
  • You’re either a total carb counter or a net carb counter
  • Net carbs and total carbs defined
  • How to calculate net carbs
  • How sugar alcohols factor into net carbs and calorie counts on foods
  • Should you eat according to total carbs or net carbs?
  • The success I had while counting net carbs vs. total carbs
  • How to determine the right carb counting approach for you

Links mentioned in episode:

Listener Question: I started a keto plan last week and lost 11 pounds. I haven’t cheated at all, but this week I gained two pounds. What am I doing wrong?

4 Keto Secrets to Success

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Using a ketogenic diet is not always straight forward, and hitting road blocks or plateaus can make a person quit before they get to see any real benefits. Today we’re talking about 4 majors secrets that can help you find that success everyone is talking about.

In this episode:

  • Is poor digestion holding you back?
  • Should you be adding more fat into your diet?
  • Are you tracking the right things?
  • When it’s time to get help

Links Mentioned:

Keto Isn’t Always the Answer – Replayed

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  • Even though most keto experts will tout the benefits of keto and they’ll teach you how to start your keto diet tomorrow, they won’t tell you when keto might not be the right plan for you.
  • Even though keto might not be right for you now, there are steps you can take to make keto right for you.
  • We’re not Jillian Michaels – she says keto isn’t right for anyone
  • Still, keto isn’t automatically a magical plan for everyone
  • Don’t expect massive weight loss just because you’re cutting back on carbs
  • If your body isn’t processing fat well, you need to work with your body to improve this in order to help make keto right for you.
  • Sticking with processed carbs long term also isn’t the answer.
  • While you may need to reduce carbs drastically to see results, not all ketoers need to stay under 20 grams of carbs for life

Listener Question: What is your take on companies that offer keto snacks and treats such as NÜSH, Quest, Smartćake, Smart Sweets, etc?

Product Review: Nush Cakes

Links Mentioned:

The Difference Between Low Carb and Keto – Replayed

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Download – Checklist – Are You ready to Transition from Low-carb to Keto

  • Guidelines given for mainstream recommended standard American diet
  • Varying definitions of a low carb diet: WebMD vs. Diet Doctor vs. Our definition
  • How to space carbs out on a low carb plan for best results
  • Best food to eat on a low carb plan
  • Varying definitions of a keto diet: WebMD vs. Diet Doctor vs. Our definition
  • Main differences between low carb and keto
  • How to structure low carb and keto meals
  • Who should stick to a low carb plan vs. who is ready for a keto plan
  • People with certain health conditions should avoid keto
  • Calories on low carb and keto
  • Exercise on low carb and keto

Listener Question: Are people with lower body fat able to eat more fat since they have less fat to burn on their bodies?

Links Mentioned in Episode 6