I think we are a lot why I mean Dave Brodie I'm the CEO and founder of daily on the go if Christina Cerf here and she is the genius behind the Castaway kitchen and you can find her all over social media great stuff on Instagram on Facebook and she's the author of made whole which can be found it on Amazon Costco Barnes and Noble and random bookstores America yeah hi how are you doing today I'm fine how are you good good so we still no real relief from the heat down in Florida clearly yeah we had one nice day Saturday it was amazing and then last night was so humid I was out of this bocce league when I was just this so sweaty it was 9 o'clock at night crazy wow I'm a little jealous though because here it's been in the 50s and this is pretty cold like that's that's a legit Florida winter right 55 and I'm already really cold and everyone's like oh no it's just starting this is fall this isn't winter and I'm like what like it's good closer little I was terrified your first year right gosh yeah alright so I guess um we'll get right into are you talking about I guess all things Quito today so the ketogenic diet maybe we can start with just what exactly Quito is in a simple definition or simple form yeah definitely so eating keeping a wave it's like to get your body to ketosis right so Kido Kido genic diet is named that because you eat in a way that your body is creating ketones for fuel and how you get there is that your body can use fat or fat or sugar as a fuel source for energy like we don't break down protein for energy like protein those other things that we use we use sugar carbs and any form of carbs turn into sugar in the body essentially and most of us at this point use a lashing for fuel that's what we run on right sugar burners I guess is the term we depend on that glycogen and keto is kind of going back kind of to a metabolic state so that humans probably enjoyed more frequently before this access to constant you know carb consumption grains and all that so when you're in a ketogenic state you've depleted your body of glycogen specifically in the liver and now your body is metabolizing fat and they metabolize it kind of creates ketones and then it uses that for fuel and the great thing about using fat for fuel is it's like slow burning fat like slow burning fuels sorry where sugar burns really fast so we can only store up to like 2,000 calories in glycogen at a time and then we like burn through it or it's stored as body fat but we have over like 80,000 calories of fat for fuel kind of stored on our body at all times not just in our living in our muscles but when you're in ketosis when you're fat adapted you can actually access stored body fat for fuel which is really why it's so popular as a weight-loss tool so yeah that's the big that's the short of it kita so I guess people who are well I'll ask this first so I would say keto it's not all kita is not created equal it's become a huge buzzword and I'd been familiar with it for a long time like the walls protocol the modified ketogenic diet which I really like which still allows for a ton of nutrient-dense vegetables and everything I'm just increasing the fat and some some other tweaks but it seems to me that there are a lot of people going into it usually they lose weight not really I mean it's also an amazing tool if you're the body I believe but they're going into it without a whole bunch of information and it's so Kido isn't necessarily paleo or clean or AIP but it can be so maybe you can explain a little bit about kind of those how you see that definitely so the interesting thing is that I think Hedo as it was prescribed originally right because this is not new right it's newly popular but it's actually been around used in clinical settings and by numerous doctors to treat diseases for a really long time and when you go back to clinical keto there's it's a lot higher fat and there's definitely like a therapeutic control over carbs however it's definitely a big emphasis on sourcing I really like there's a really good documentary called the magic pill and they really talked about this how and they actually do a really good parallel between ancestral health and keto and I think that that is roots the ancestral health movement was a big part of the ketogenic movement it just got gotten lost along the way because you tell people they can eat fat and still lose weight and they're gonna be like oh my gosh I can eat bacon I can eat cheese I can't side food and there and it sells well it's easy to sell the idea of eating all your comfort food right and kind of drinking diet soda and still losing weight but you're right I think that that can there's that's a short-term but because you can maybe lose initial body weight or retaining or water but you're gonna eventually hit like health issues right like chronic health issues that come from consuming processed foods which as we know our society today that's one of the biggest issues these dietary related illnesses so approaching teto from the ancestral health likes funnel as I call it right we come down that real food funnel you're going to be eating in a way that truly mimics how our ancestors ate there's going to be some intermittent fasting there's going to be a lot of protein and you know plant sources and think about things that are easy to forge like nuts ease leafy greens like things like that that aren't super calorie dense I mean we are wired to love the sweet stuff because it was so scarce back in the day so we rarely had those really sweet ripe fruits however now that same like lizard brain and us same like that same you know primal instinct to gorge on the sugar because it's going to be calorie dense it works against us because we've got a store down the street topped with sugar so Keita's just tapped into eating in a way that our ancestors they eating really in a way that you get that metabolic flexibility where you can kind of burn fat and sugar kind of in and out without kind of skipping a beat and that's the goal really because if you're burning fat most of the time fantastic but hey let's say you have like a ton of veggies one day god forbid you know it's okay you're gonna burn through that especially if you're active because like I said it's like a generous fat burning fuel and then you'll go back to burning fat again so yeah lots of different ways to keto I loved your like dr. wall she does implement it in her wall protocol like further down it's like one of the steps and very nutrient dense and I think that that's really where the magic happens yeah I guess some I was thinking too you'd mentioned you eat you know you eat god forbid a bunch of vegetables one day and then you're off the wagon or whatever but I think that from what I've seen people they get really scared about that like even just one day or one meal there's a there's a lot of fear and that creates maybe a little bit too obsessed and then I think also some of those people are going to sources that are not very nutrient dense to get the fat but you kind of went into it but you know they claim this is my train of thought but just what would you say to people that feel like they they're off the wagon just that attaining that keto that state of pee oh come right back or it's not necessary to stay like that all the time or just stick with your normal lifestyle and get back on track or so there's different approaches and I think it depends on your goals and I think you know Mark Sisson said it in his book at a keto diet resit like you know you're like you're not going to gain weight or like there is are there like repercussions to like eating too much broccoli right it's just common sense and it's really hard to let they eat yourself out of ketosis with broccoli with a green vegetable or kale however I will say because keto has been used in therapeutic ways and I and this is I think where a there's like this it's kind of splintered off there's pay people with brain cancer and Alzheimer's and autism or like diabetes and like medically like they are working with their doctors to treat conditions like yeah if they're on a zero carb diet or they're people who really have to watch it great but that's under medical supervision for the most part the average Joe who wants to just lose weight and reduce inflammation they don't have to be that strict they're probably like not having you know severe issues even a type-2 diabetic who's still using insulin and treating it and it's trying to wean themselves out of insulin maybe have to be a little bit like stricter when it comes to tracking but that's a really good incentive to make sure that when you are eating carbs you're getting in from whole food sources you're getting it from green vegetables and avocado you're not getting it from you know treats and the flowers and the sweeteners or and you know the little frankenfoods which it's interesting because all the things that really add up carbs on a keto diet are those little snacks and treats because even when you go to make like a keto dessert you're so you know people sometimes use dairy or they use a lot of coconut products or almond meal coconut flour they're not bad foods but use in moderation but if you try and make them up a big part of your diet it's gonna add up quickly and then next thing you know you're 20 grams of carbs or whatever in your day came from the cookie you ate the keto cookie versus eating a salad and I think that that's where people go wrong they choose that cookie or the comfort food overeating a plate of colorful vegetables and it's hard I get it suppose you just want the damn bread but I think as long as you're making those choices choosing an adulterer dude first you're not going to go wrong I tend to go with I allow myself cause so people and I know like people like to count carbs really strict and I think that when you're new to anything it's normal it's typical to kind of go hard or go home kind of go love angelical because it's almost the survival instincts you have to go hardcore because you feel like if you're not all in you can't do it and I understand that mentality however I do experience and you start learning about your body how many cards each of us can handle is so different like if you need to do with your like your blood sugar civilization if your insulin resistant how active you are just depends on where you're from like some people really digest fruit well or tubers and others don't I couldn't handle sweet potato when I first arted keto I tried it for my carb up I tested my blood sugar it was wild now two years later I came have sweet potatoes and my blood sugar doesn't spike at all it goes from like 82 to like a hundred and then back down to 82 within an hour does it mean that some potatoes are part of my everyday diet but if I have a really intense workout I'll have some soup potato afterwards and I'm not out of ketosis my body just uses that glycogen really quickly to help repair my muscles after a workout and life goes on and that's where I always tell people keto is not a food list it's a metabolic state and how you stay in ketosis it's going to vary from person to person and that's not a popular opinion I get it because everyone wants a manual they want the rules they want the black and white and it really doesn't exist like not if you're going to be successful in the long term you have to kind of do your own research and test you find out what works for you in that attitude of like figuring stuff out I learned that from the autoimmune protocol which is why I love elimination diets because they set you up to be your own detective you know like all right oh that's fine I was just gonna ask you know since there's misinformation and genetic differences I was gonna ask is it every one but also I was going to ask what's a good way to start so you'd mentioned all the viewing protocol and I definitely I'm definitely going to say start with real food and just go that route instead of you know I'm gonna eat keto and I'm gonna do it in this way which is just fully you know deprived of nutrients but what would be what would be a good way for just someone who's interested to start so I always one of the best tools I think for starting keto I love rubbles book wire to eat because he really explains insulin resistance and he also explains how blood sugar affects the body and why we have certain cravings and that look in it has a 7 day card test where you like eat different cards and you test your blood sugar and that's the thing like you have this keto was for everyone and the answer is yes and no like I think anyone can benefit from Quito because it's almost an overcorrection for the over consumption of processed sugars and carbs into today's society but even like a balanced Palio's approach can be ketogenic for the right person like my husband has an endurance cyclist and burns 6,000 calories a day on a bicycle ride can eat a hundred and fifty grams of carbs easy in a day and being ketosis Chris Fromm the world's fastest cyclist is ink is Kido essentially in ketosis that the man still eats like a ton of carbs because he's burning through them so fast he is in ketosis he's in nutritional ketosis and even in a lot of programs like keto gains and they have a boot camp some of their CrossFit coaches do eat higher carbs per day so their meals are more paleo than Peto but they are enjoying ketosis because of their personal like dietary needs and I think that that's where things get lost like people think has to be one way or the highway so I love the 7 day carb test because for me I learned I was really insulin resistant before I went keto and that was my goal for going to you I wanted to reverse my insulin sensitivity and it started to improve my insulin sensitivity and it did it did work for me that really helps and it also let me know that I had to be very careful with my choices in foods like which foods I was going to put into my body to feel my body when I was eating carbs I definitely stuck to whole food choices I felt better that way and essentially I always tell someone try something for 30 days and a really good way to do it is do an AI P or just go paleo first especially if you're coming from standard American diet and then cut out honey maple syrup fruits and starchy starches so like you can do paleo but omits the tapioca starch cassava flour sweet potato yuca plantains those foods limit fruit except for some berries and see how you feel and then next step would be to maybe tweak that even more right so you get like if you want to go a little lower carb higher fat you definitely need to thought you're going to be starving right so like out of a coddled to your meal some bacon eat fattier cuts of meat like ribeye coconut oil like primal kitchen dressings like stuff like that just to kind of compensate for those calories that your if your room if you're omitting starches you have to give your body like another fuel source right so are those or just ask about other about good source of fat you just named a bunch are there more than that you can actually use any fat unfortunately our body will create will use fat for fuel even if it's crappy packet look hydrogenated vegetable oils but those are those are like they have seen the free radicals and they're not stable they get rancid you don't want that because those are going to be inflammatory so you wanted to use like good like good quality fats and so the best time like if you can have ghee which I'm right now I can't make not that I react to the black just in case in three bits I think just a hormonal component Biggie's really good because it has MC T's and fat soluble like item an ADK and it tastes really great coconut oil avocado oil olive oil even though I wouldn't cook with olive oil just for like after like dressings and stuff like that rendered animal fat like we've gotten so far but like hello you know bacon lard like I love the bacon fat you can buy leaf lard chicken like schmaltz oh my gosh so good duck fat rendered animal fats are excellent sources of good fats yeah okay I want to go back just for a second you mentioned the IP and I don't think we mentioned that everyone on here would know what that means so it's the autoimmune protocol so why is that a good place to start I love the autoimmune protocol because it's the gold standard of elimination diets and I think that when you're going to when you're I think that when you're gonna change your diet so drastically while the autoimmune protocol seems a little harsh because no coffee no chocolate no seeds or nuts no eggs it's really hard however often times people try something and then they try to I don't feel good it's not working and then they give up but when you go to the IP you're already eliminating any possible foods that are probably making you sick to begin with so I like and for me like nightshades like I'm like perfect example I can't nightshades are one of my biggest triggers tomatoes eggplant potatoes any kind of pepper like not black pepper but like bell pepper related thing how I've done just typical paleo I wouldn't have known I would have been doing paleo saying man this isn't working I'm still sick I saw the inflammation but because I learn about the autoimmune protocol and it emitted these foods right these otherwise healthy plant foods I now know that they don't work for me that they are inflammatory so well even when I went keto I you went keto without nightshades and I saw I had this great success because I already had like kind of like the little cheat sheet in my back pocket like I knew it was gonna work or what was it so the Ottoman protocol is I mean there's so many resources now it's not like how it used to be oh my gosh even 3 4 years ago when I did it there was like maybe one or two blogs and now there's tons of blogs tons of cookbooks you can eat really well I mean your company you mean all your meals are Ottoman Protocol compliant which is fabulous and especially because you know people have a hard time knowing what to cook or having to learn how to cook this way and you can eat really well and be able to do this elimination diet and find out your trigger foods before kind of going further into you know down the rabbit hole oddly say yeah absolutely you mentioned 30 days and I'm sticking to it and I think that's a big commitment for a lot of people but if you know if you really want to get better you know you're gonna do it but it does help to have stuff like really want to go but yeah all our food is autoimmune protocol compliant now which is really cool it's been developing amazing meal so if even if you are a chef yourself you know you could supplement whenever you want with these the meals are frozen and shipped right to your house so it's it's really great so you you know work it in with you know whether you're single or you know a couple or with a family we have a lot of different options so let's paleo on the go calm I'm sure you're familiar if you're tuning in right now people out there yeah I mean I keep them in like I didn't have them all the time like I'm always cooking and I definitely was full of food but when I'm home and I by myself like my husband is not here and my son like I don't want to like make a whole meal because I'm have to cook dinner anyway so I heat up one of yours and I'll have that after the gym and and like a lot of the meals are low-carb they're already doing aap and their keto friendly which is kind of like my weird a little niche and the hard thing about combining keto and AI p is that the other new protocol traditionally relies quite heavily on starches on you know for binding surfaces with cysts or filling for calories and and then keto traditionally relies heavily on like nuts and seed butters for fats and eggs for like a source of protein but it's doable AIP and keto is doable and I actually have done several like resets I call them because I find the combination of both healing approaches to be very powerful because you're addressing like blood sugar issues and got health time it's going to help your hormone health its variant like infantile inflammatory this key don't have it ketones are anti-inflammatory which is kind of awesome and the gritty good brain food so you're getting rid of that brain fog difficult to do but again powerful tool and it's so great that your meal can be a part of that thanks save my butt all the time I'm so so you have that niche is it ready to make that easier can you explain how you navigate that or is it just trial and error a little trial and error I would say I think I don't recommend people go standard American diet to AIP Kido I would say either do AIP first or do keto first and then try and overlap you know like master one before you try and overlap something else having resources like I'm not a huge meal plan person or meal prep person but having a meal plan having like meals like yours having a lot of pre-made food helps for that kind of thing because you will find that moment where you're like I just want something easy we all have that moment you just want something easy but that's a difficult thing unfortunately like our lives right now with work and the kids and the activities and it just we're so busy that it makes it difficult to build a life that revolves around healing and preparing your foods how we should it's just you know we live in a modern world but like we're not involved - yep and so yeah being prepared having a lot of meal prep I have some meal times of stuff on my blog and like my book has some AIP keto recipes in it because I can't do nightshades and I don't really eat nuts like I'm babbling now it's just organically a lot of my recipes fall into that category and as Pete Oh blows up and more and more people want to try it then you get people like I want to keto but I can't eat eggs or I wanted to keto but I can't eat dairy or I wanna do keto but I can't eat nuts so I wanted to keto but I can't eat any of the above and then essentially it's like well then you need to add Ikeda right and so that's kind of where like my stuff comes in a lot of your meals because it just really helps people move it along trying to troubleshoot you know this healing through right absolutely and our customers a lot of a lot of them are you sick or well and we'd love to hear stories when they've gone from being too sick to cook to feeling someone better we get these testimonials it's like pretty pretty amazing to read so we like to share that with the whole company so they understand like you know what we're doing so pretty amazing so there's a lot of people that are just they can't really jump to PT where they have pain right absolutely right like fibromyalgia you get a People's rheumatoid arthritis lupus I mean there are a lot of autoimmune diseases are absolutely debilitating absolutely um see I I had some earlier questions I had written down on it I think we kind of covered you and I think about a little bit back to the basics um there's probably you know different people who are listening or different levels of knowledge or you know maybe just just came on to this right now you know so so you I was here about macronutrients and just kind of a two-part question maybe what at the very basic level what are they and then what if you're not a counter right so macronutrients are fat carbs protein right there's three macronutrients and I guess water but you know no one's really talked about and so that micronutrient would be all the other things like the minerals and all that right the vitamins but we eat macronutrients in like the biggest amounts and so and they kind of carry all the other things inside them so the the reason why macros are such a topic on keto is because there's that thought that you have to pertain to a certain macro like these are the macros and if you're not doing these you're doing it wrong I don't really like that sentiment but essentially the traditional keto macros are something like that 75% of your calorie intake come from fat it doesn't mean the 75% of your plate is that it's only 5% of your calorie intake but fat is nine calories per gram and then carbs are four protein are four calories per gram so 70 bucks it's only 5% calorie to take on fat then you have 20 to 25 from protein and then like 5 from carbs I find that that's and then of course people do net carbs versus total carbs so net carbs which is interesting because I can Europe they just only count net carbs because our body doesn't like digest fiber really like it we don't absorb it so you don't like it so goes like you're not getting carbs from like straight fibre it's not going to affect your blood sugar it's just like seeds your gut and then like runs out so a lot of people count net carbs which is total carbs - the fiber and then that would be your net carbs so a lot of people do their 20 or their 5 percent carb comes from only net carbs while others count total carbs I don't like math and because in the u.s. our label don't have like the the net carbs and whatever I just tell people I mean I want to just count total carbs and then just do more like a lot more like 10 percent of my total intake right also a lot of the carbs I'm eating like don't have labels because they're vegetables so I'm not too worried about it however I always tell people I think that you people can tweak there there's a lot of room for error in telling people that they can only eat this certain macro gold because I find I do a lot better with higher protein like I'm extremely active i weight lifts a lot and to stay satisfied i know if you like like fat is very satisfying but for me protein is even more satisfying than fat and now there's more and more research coming out that you know you really can't overeat protein I know that's not I know that there's a two schools of thought in Quito some people are like oh because if you over eat too much protein then your body is gonna because with new coat of what is it like neo Genesis and then it's going to create right it's going to turn the steak into sugar and then you're gonna get out of ketosis well we've learned is it that's not really not common does happen it's not that big of a deal so what we're realizing is that limiting proteins aren't that many benefits to it also proteins great proteins what heals it repairs your muscles and everything else and there's a lot of essential nutrition like D vitamins and stuff that you need for protein and then carbs like I said we talked about this a little bit earlier but they should come from whole food sources especially when you're restricting a micronutrient it's like quality man you got to go for those quality green veggies you got to go like leafy green veggies cruciferous vegetables add in like I really like adding in seasonal stuff so like now that squash and pumpkin is in season go ahead and not really spec starchy like add some squash and pumpkin in there when berries are in season enjoy some berries in the summer like I think there's something to be said if you're really going at this with an ancestral approach including seasonal produce in your diet because that type of variety is going to be really beneficial to your gut and although it might skew your macros a little bit god forbid like come on live a little and so second part maa for tracking yes and no I understand that some people need to sir medical reasons I understand that some people need to to get the hang of it or for even their success there's different personality types right I do think that a lot of people especially women tend to fall into over restrictive habits when they track because we're so programmed to like eat less eat less lose weight faster that once you start tracking women kind of start this little self-sabotage thing where they're like over restricting because they think it's going to make them lose weight faster and then they like you know fall off the wagon in an epic way where I think if you aim to eat intuitively it makes it more of a lifestyle and less of a diet and there's a higher rate for long-term success and there's definitely got to be something to stressing about even if you're doing the right stuff and you're stressing about it that that's got to be working against you you know at many different levels because it's not just food you know a little bit of it I'll go there lifestyle factors and obsessing over something imagine can't be can't be helpful can't be helpful there's a lot of obsession in the keto community about metrics like are you peeing on your Purple's my sister started turning purple like people like these metrics and they think that their metrics are success that really they're also metrics for their failure and so then they like I've seen post them people saying they feel great they're losing weight they have muscle they're sleeping great they're like all their goals are coming true but but their piece trip wasn't purple so it means oh my god does this mean I'm not in ketosis I'm doing it wrong I'm like if you do that I'm pretty sure that everything is doing you're doing it right so just don't work you about so I think people tend to have this little thing where they like obsess over it and really where the vile individuality is so important because unless you're like getting a DEXA scan and working with a nutritionist to figure out how you should eat it's going to be really hard for someone to tell you exactly what's going to work for you so I always tell people like stay open you know there's a lot of gurus out there but just because they're an expert doesn't mean that they're an expert on you you're not their private client that you're not working one-on-one with them they might have these guidelines that they prescribe to the general public doesn't mean that they're going to like every part of that is going to work for you you can be like oh this works for me so I'm going to take this and then do it you know apply it in a way that works for my body but that's hard that's I think people need a lot of confidence to do that and oftentimes that's lacking when you're trying a new way of eating yeah so I guess say you're just eating you're eating if you diet or whatever you're getting a lot of nutrients so all things being the same I know this is probably a big range but did you get about it a range of like the minimum and maximum of what carbohydrate level someone could be eating and still be in ketosis I know there's a lot of you know there's also you know like endurance athletes right like the average person I would say like person who maybe go to the gym three to four times a week right those like maybe some hit workouts or some like cardio like someone who's living and like a healthy lifestyle but not like a crazy athlete I think just Jay could like I think if you want to be in ketosis you just it's more about what what carbs you're eating not always how much so I think 50 grams total carbs as a max is a good range so yeah a day right and so that actually looks like if you're eating only above ground veggies in some avocado that's going to be quite a bit honestly and if you any of the funny thing is if you're eating those 50 grams of carbs from Whole Foods veggies and you take away the fiber you're going to be in the 20 net range anyway which is kind of interesting how that that happens organically it's when you start getting into like the keto treats and stuff like that that it gets a little you know more harder I guess to like manage carbs I feel but yeah like someone who's I think 50 like anywhere from 20 grams a day to 30 to 50 grams a day is a good range depending on someone's like some people are sedentary some people coming in to keto are sedentary they either they can't move or they can't work out and they really need to lose weight and that's I think we're going lower carb comes into play for like fat loss and it's pretty effective to do like the 20 total but in that sense you have to get a lot of bang for your buck when it comes to this 20 grams of carbs like I urge people to be like eat it in cadence or whatever you know not in like a tree or a keto 5 tree for Nikki no nutrient purposes so uh what would be impossible dangers I'm sure with any fad and and like I said I really believe in Quito and and doing it a certain way but it's also huge right now so with anything like that that gets the attention of a lot of people there's going to be scientists and cardiologists coming out against it for some reason which is you know probably looking at look at it looking at it in a certain way which probably has nothing to do with the you know all the real food stuff right but is there are there inherent dangers I don't think so as if it's done right I do think a lot of the studies that they do with keto they're using like crap like they they seriously speed them like vegetable oils and like these weird like frankenfood things are like keto macros and like come on that's not the same thing if someone's eating like like a you know steak and veggies so I think a lot of the research is like antiquated that speaks out against it I do think some of the dangers that fall into keto and a lot of like you see you hear a lot of people that try it and are like broken by a lot of women who end up losing hair skin rashes crashing their hormones adrenal fatigue and what happens there I think are two main things lack of proper nutrition because they are doing bulletproof coffee all day baking ground beef and like eggs and cheese and like they're not eating any plant matter and they're not eating a diverse they're like not eating any organ meat there's no nutrient density other things that I've heard and like from other just my friends in the field the nutritionist is that a lot of times there's a lot of over restriction there's there's because of the nature the satisfying nature of the food and when people go high-fat they're not hungry and while there are absolute amazing medical benefits to fasting it's not meant to you're not mentioned I do it all the time and I starve yourself the point of fasting is to like give your body a break but still get your act like you're adequate nutrition within a certain eating window so you get a lot of people who start getting like hooked on the scale moving and next thing you know they're only eating like a like a pound of ground beef every three days and they lose 50 pounds in a month but that end up in the hospital like yeah people have to like common sense I think God people just think they get really and I understand the obsession with weight loss like it's such a big thing in our society where they go if you lose weight and you're going to be skinny and unfortunately that's not always the case so yeah there is absolutely dangerous to go about it like if you're drinking a ton of diet soda and processed foods and you're not sourcing your food properly you can totally like you can still like be losing weight but raising triglycerides and I think that you can you know have leaky gut and then you're essentially malnourished so there's there is a wrong but the same way that like paleo can go wrong like me you see people I'm doing paleo but they're eating pancakes for breakfast with maple syrup and then they're eating a paleo sandwich on paleo bread for lunch and then they're having a little pizza dinner and the same way where someone on paleo can like become diabetic from eating paleo treat someone in keto can also become very sick if they just skip out on the quality food and you know go crazy with like trying to go after weight loss and not healing and just being irresponsible I think you mentioned it probably in the context of autoimmune disease I heard Hashimoto's but you mentioned hair falling out stuff like that and that's that's an attempt to do a keto diet but you mentioned some problems they might be or they might be doing it in a way that's harming them would you suggest hey this is this isn't for you or we need to look at exactly what you're doing and possibly make tweaks I'm still trying to I think there's a there's a few people out there who specialize in this like keto for women with Hashimoto's because it it definitely I think is a it's an area that's not widely studied even by keto experts and there's a lot of like there's a lot there some people are like absolutely no no way with people with how she's can do keto and then there's some people who like no no this is really gonna work for you and I really think again it goes down to bio individuality people's needs a lot of like stress factors are at play there I think for me what I've seen again going back to the over restriction I think because of course a lot of women with Hashimoto's tend to have a hard time losing weight they go keto they start seeing weight loss they get really excited and then they fall into that trap of under eating chasing those results and when you Hoshi's you really like calorie restriction isn't a good idea your body like it's your metabolism that isn't regular like you have a hard time creating energy as it is so else you have to be careful like sodium and like iodine supplementation when you're in when you're in Quito because you're not retaining water because you don't eat the carbs and for every gram of carb University like 3 grams of water so like and being in ketosis has a diuretic effect and so supplementing with electrolytes properly and all that is there's a lot of factors so I also women like if you're going to do keto and you have Hashimoto's find there's a few books there's a 30 day keto diet reset by dr. Becky Campbell el russ has her book which is a thyroid solution and they're both women that have a ketogenic sort of approach definitely a lower carb real food approach to keto specifically for women with Hashimoto's a lot of a lot of people do carb cycling for Hoshi's like they'll do keto but then at night they have sweet potatoes or they'll have starches with their dinner and that seems to be a more balanced approach for women with Hashimoto's so yes I think when you have autoimmune stuff it's worth kind of doing like knowing what you're working with before going just jumping at Akito as a cure-all yeah I need to work with someone absolutely and find someone with maybe uh my nameís do nutritional therapy practitioners there's a lot of really good ones in the field Jamie gutsy by nature and she actually lives right around here best Manos Rickey and she's got tasty yummies I love Ali Miller Ali Miller is a registered dietician and she has an online clinic she just came out with the anti anxiety diet um she's really good she's very very good I definitely think her stuff is a little more expensive but she has like a gazillion degrees and I've never met anyone who understands how body affects the food as much as this woman I mean she even she's a how like a holistic nutritionist and a dietician and like she's excellent and and she has a lot of information on her website and two books out Alli's someone that I always recommend especially people have a lot of underlying issues to show run a lot of labs she's like she's really science they and give them very like medically founded but I think we can make some notes after after this on so we you named a lot of resources maybe we can human the Oscars in the comments they can chuckling yeah did you mention a couple books that's gonna have you repeat it but then you mentioned some different people yeah I'd be great to have that in writing because that's some gold right there yeah yeah I'll link it all it's really fantastic being in this community because you know I'm just a chef and someone who figured there's a lot on my own like Wayne and I had the food product I could cook and I guess maybe having a degree in sociology and anthropology like help my research like nerd and me figure all this stuff out but I always tell people I'm just a regular person who figured this out and I didn't really work with that many people like I saw some doctor holistic doctors here and there but I was in Hawaii I didn't have access to a lot of help however as I became a part of this community I've learned and talked to so many just friends and colleagues and there's a lot of just really knowledgeable people out there and a lot of people have like people's best interest they're not just selling you a product they're not just selling you a diet or like a by my plan like they really want to help you heal and I think that's a beautiful thing I myself I'm in the nutritional therapy Association program at the moment to become a nutritional therapy practitioner because I want to have the credentials to help people in this like this way because more and more I think it's needed as people come to food for healing excellent um before I forgot I wanted to get to see going through some of these comments by guys from Lori in Colorado so hi Lori Chris Chris asks can you talk about your cookbook do you have any Mexican food recipes hello the cookbook I do I do have some I do have a few so there's definitely more Cuban recipes I'm CUBAN what the having a carnitas recipe and I have cauliflower tortilla recipe which they're like street-style tortoise Tino so they're small the small little tortillas and I have a fiesta guacamole and I do like the pickled onion so you can make tacos I have what else is kind of like it's hard my students will just talk without the nightshades that's the hardest labor to get my my grandmother's best friend in Cuba she was meheecan and so we spent a lot of time in wild I have a visiting her family is so good but I have like a my Nonna's enchilada some ceviche I have a foil rocket Rita could operate as their ham bone so there's a lot of lion recipes in there yeah so definitely like got nostalgic and hidden some flavors from my childhood there yeah it's cool to be able to do that okay let's see I don't have any other questions here I wanted to mention before I forgot Oh stealth self plug but we have I forgot to mention we have an actual so our our full menu is autoimmune protocol and paleo but we saw the need to also do PETA genic menu but we didn't create any new dishes specifically for that all we did is we went through and the foods are naturally lower carb anyway so we just you know basically categorized the one the items which was low so that had under a certain amount of carbs right like you said it varies so if you ate three of those items in a day it might be too much carbs but since it's so so different per per person but anyway we have a pretty good sized keto menu so you could check out our Kido menu at paleo on-the-go calm we've actually we have a discounted keto bundle with some some really good dishes on it so you can find that on our site I don't have a direct link but it would be easy to find yeah I could help it in the comments - I will think as I've had this I've had the food that's really excellent and what I love about the AIP keto meals that you guys create is that they are really customizable most people do in keto are eating about two meals a day we don't really do three meals a day because a lot of people do intermittent fasting it just kind of ends up going hand-in-hand but what I like about the meals is it I can then like add stuff to them like if I'm super hungry I'll add a bunch of avocado and like olive oil on top for like extra fat if I'm not so hungry you know cuz there's also different approaches people have this thing about keto thinking that all the food needs to be really fatty but it doesn't and like a lot of people will say like even rolf has this approach where he's like just with the omission of carbs and starches from the diet and getting adequate protein your body is up kind of going to go into ketosis anyway like that extra fat yeah I get the energy it tastes good but you don't need to be eating like overseeing amounts of it you know alright so your meals are yeah free so let's see Kathy's I love your recipes trying to learn the meal plan is hard for me any tips so meal buying a meal plan is always good because they have like schedules I agree meal planning I'm like a super-secure of the moment kind of gal myself so I struggle with that but I definitely would would suggest doing like a batch cook day so if you're going to follow a meal plan get your like recipes out on a Sunday and make like half of them at least like three days in advance and then again Sunday night when you go to cook cook a few extra things so the food's actually ready to go and then I tend to like like to mix and match recipes like if I'm gonna do a spill top recipe I'm going to cook it also with an oven recipe and then a slow cooker recipe so I'm not just waiting for this for the stove to be available I can just kind of like pop something in the oven puffing in the slow cooker do something stovetop and then by the time that's done then I kind of circle back around and then take them out of the island you know and just kind of being efficient with your time in that way I'm just looking well let me do it again pull up these links and I can drop them in the comments um Kelly Miller cuz she's she's so good and I really like her her approach to stuff and there's there's definitely a lot of good resources on there I do think that people who need special help and unfortunately it's kind of difficult sometimes to say like but if you need a certain level of help working on like with a one on the one like one on one is the way to go and I think that that's something that sometimes it's forgotten online because people are just so used to like blogs and free resources but I've done it the hard way as I put it because I have everything work with specialists and I get it it's expensive and not everywhere has them but it's gonna take a lot longer you're either gonna die spend the time or spend the money and even then like you have to ring your expectations of what someone else is gonna help you figure out about yourself because I think of the day like no one lives in your body you know I can't I don't think I can leave the comments from this app I think I might build in please let me go over here yeah I can drop these and then if anyone has any other questions if not we can still I mean this will obviously be available and these are just slide comments but people can leave you're watching this later on you can also ask questions and we'll make sure to answer those as well yes links of all the resources that I mentioned I just I have to search them and then it's gonna take forever and like you guys want to just watch me on my computer then 20 minutes yeah anything else any other questions a really great pocket do you do you - yeah I didn't know if you had anything else I miss but I think I feel like we covered a lot of ground and I I wanted to do this to just be helpful and even I have friends that they talk about Hido and they you know they come to me because they know what I what I do but they're not really asking for advice they're just kind of telling me cuz you know again be interested but you know I can kind of tell they haven't really let's research and so you know I I know there's a lot of misinformation so I thought it'd be great to I yeah it'd give this this sort of information I guess how to do it right and then also put some information together like what is a Leo and a IP and keto or how do they tie together what are the what are their differences oh yeah you know can you combine them so paleo and ki doli I know a lot of people is weird you hear the vernacular like I was watching someone's live the other day and people like we're asking this keto for like you know spokesperson like do you hate middle people and I'm like why is it a thing like essentially there's this huge overlap if you're if you're doing it correctly I don't think it's like cute over family or like tape I think that I started our Father keto versus together but you know I think it kind of goes like this if you're coming through the ancestral health approach which essentially are the roots of the ketogenic diet then you know it kind of all flows together I don't think it's one is better than the other I got always say these are all just tools that we use to find out what works for us to heal our bodies to eat in a way that optimizes our gene expression so I think as long as everyone just remembers that we're all in it together it's just one big community trying to heal with food we can all play nicely mm-hmm for sure all right well again I am Dave rody I'm the founder CEO of Paley one the go talk a little bit about our offerings at paleo and ago calm and had with me Cristina Kirk and what's the best where should people follow you just what's yeah Instagram Facebook both verify on Facebook and I'm and I'm on Instagram I'm very active at the castaway kitchen I definitely do a lot more stories I guess Instagram was better for that but I post and I have two Facebook groups as well attached to my facebook page at the castaway kitchen yes I have that in my blog with tons of free resources online I'm always sharing and then of course my cookbooks made whole available anywhere books are sold and soon next year I will be offering nutritional therapy practitioner services as well so stay tuned excited our team loves your Instagram stories and only one listening definitely check that out so I covered a lot and I really appreciate your time is awesome oh there's one question if you don't if you don't mind you do intermittent fasting every day or spread it out throughout the week so I actually do it every day it kind of happened organically I went the first I thought of fasting was like terrifying but then I realized that we were eating dinner very early we did hair like 5:30 6:00 and then I'm getting up at like 6:30 but they're not having coffee until like 7:00 and then I don't really eat until like noon anyway but I didn't force it and I still don't force it so I realized that it kind of was happening organically and I did it for like about a year and a half straight and then I took a month off or I would be I was eating breakfast for a while and then again I just started doing in a minute because it just felt better like I just it just it feels organic it kind of come that came naturally with keto so I have like two meals a day and then my beverage when I wake up which I don't really do bulletproof coffee anymore but I'll do like coffee with some kind of dairy-free milk and just like a little bit of MCT or collagen but not like a full-blown boosted coffee but yeah so I do in a minute stop I don't think it's necessary I don't think it's for everyone I think that if it feels right it feels right if not don't push it I actually just ordered a book on fasting dr. Jason song he's like the fasting guru because I do even for autoimmune stuff there's a lot of benefits right to fact thing it kind of like gives the body a break so you can heal but going back to people with autoimmune disease and Hashimoto's and just in general when you have a system that isn't functioning optimally I think you just have to tread carefully and use your best like intuition don't don't push them anything you know a lot of listening to your body ya know in getting in tune with that absolutely another practice alright great well thank you so much for your time Christina I guess yeah well Stein off and do you have a great rest of your week Mike hi guys .
Video Description:
Join Cristina Curp from The Castaway Kitchen and POTG CEO/Founder Dave Rohde for a LIVE discussion about everything keto and AIP.
