A lot of first-time ketoers believe that having high ketone levels = health. This couldn't be further from the truth. Ketosis in itself isn't healthy if you're not reaching it by eating nutrient-dense, high-quality foods.  In today's episode, nutrient density expert Chris Masterjohn, PhD, explains why.  Chris Masterjohn holds a PhD in Nutritional Sciences and is a former postdoctoral research associate and assistant professor of Health and Nutrition Sciences at Brooklyn College turned entrepreneur. Since having high blood ketones doesn’t mean your health is any better, what should you focus on besides boosting ketone levels? Eating enough key micronutrients.  In this episode you'll learn which micronutrients you need the most, how to get them, how nutrient-density impacts your energy levels and the many side effects of nutrient deficiency. If you're struggling to make keto work, this is for you. 

Building better habits takes a lot of effort, but it’s even more challenging when the people around you are holding you back instead of cheering you on. Anyone who’s tried to eat healthier while their significant other continues eating junk food knows that not having the emotional support for your health goals can strain your relationships and sabotage your best intentions to level up.  Today, Dr. Jesse Chappus and his wife Marni Wasserman join me to talk about how to find this emotional support in your relationships, why it’s vital to create a support system around you, how they support each other, their health journeys,  and how they run their successful health business together.  Jesse, a chiropractor, and Marni, a chef and holistic nutritionist, are the co-hosts of The Ultimate Health Podcast. They kickstarted this project when they were dating back in 2014, and now it’s one of the most popular health podcasts out there. If you want to find like-minded people that support your health and growth or get emotional support from your current relationships, this episode is for you.

What does science say about fasting?  Is there any difference between intermittent and prolonged fasting? How will keto affect my performance at the gym?  If you've ever wondered any of this, Thomas DeLauer has the answer.  Thomas Delauer is a health and fitness expert and entrepreneur who has been on the cover of some of the largest fitness magazines in the world, including Ironman Magazine and Natural Muscle Magazine. He's also a leader in the keto space and has one of the biggest Youtube channel about health and the ketogenic diet, with almost 800k subscribers. Thomas is one of the best people to follow for keto and health advice because he has a rare talent: He's able to break down complex research into digestible and actionable information that makes your life better.  In today's episode, Thomas and I chat about fasting, training on ketosis, where to get your fat and protein, food quality, keto walls, and much more.  Tune in and take notes if you want to make your keto diet even more effective.

Your body is constantly interacting with your environment, and every single interaction impacts your health, for better or worse. Biohacking means optimizing these interactions through better habits, choices, and techniques so you can be as healthy as possible.  Through biohacking, you can prevent fatal diseases, boost the quality of your life and even extend your lifespan. This week, I'm chatting with Dr. John Limansky, aka The Keto Doctor, about the biohacking techniques he uses to enhance not only his own health but that of his patients and family as well. Shortly after Dr. Limansky became a physician, he decided to focus his career on preventive health care instead of the traditional curative approach that doesn't address the root cause of disease.  Through his work, he's learned which habits make the most impact on our well-being and what we should focus on to enjoy optimal health.  Listen in to learn how to upgrade your sleep, reduce stress, improve your nutrition, and lead a better life. 

Danny Vega and his wife treat their children as equals. They give them the freedom to pick from a range of healthy foods, let them eat from the adults' menu, and teach them about money management.  This is all part of their transition to a wholesome lifestyle they began as a family years ago.  Getting your family on board with a healthy change is challenging, and they know this first hand.  That's why Danny Vega joins me today to share the strategies he used to get his children excited about real food, how he teaches them about nutrition and keto, why they're homeschooled, and much more.  Danny is a powerlifter, dad of two, and co-host of The Ketogenic Athlete podcast. He received his Masters of Science in Human Performance from the University of Florida and he's a former Strength and Conditioning coach.  Tune in to learn how to help your family adopt healthy habits, why kids can eat keto, and how Danny trains as a fat-adapted powerlifter.

Today I’m sharing one of the most requested episodes yet: my results from doing a carnivore diet — which means eating only animal products — for 5.5 weeks. At the beginning of March — after doing my own research and receiving a lot of questions about whether or not carnivore is healthy — I started a carnivore diet experiment to track its effects on my cognition, productivity, emotional well-being, energy, workout performance, and health markers.  I had read countless anecdotes of people reporting improved mood, cognition, and overall health from going carnivore, and I wanted to test it out myself.  Surprisingly, eating a carnivore diet made me feel a lot better than expected.  In this solo episode, I share exactly what I ate, what my blood tests showed, how I felt on it, whether I stayed in ketosis or not, how my gut reacted, how my eating patterns changed, and a lot more.  If you’re doing keto and feel curious about going full carnivore, this episode will give you a better idea of what to expect.

If you want to live a healthier life, cutting out sugar from your diet is an impactful first step.  Not only is sugar harmful to your metabolism and energy levels, it's also highly addictive, so kicking the habit is necessary to retrain your taste buds and food preferences.  In today's episode, Zevia CEO, father, and athlete Paddy Spence shares his own journey of going sugar-free and explains how you can get started too.  Paddy Spence has been in the health food business for 26 years and has been sugar-free for almost 18 years. During this time, he has grown his low-calorie, sugar-free beverage company and overhauled his family's eating habits. Tune in to learn why sugar is so detrimental to your health, how to get off it, which sugar substitutes are better, and what going sugar-free can do for your health.

What if eating less fiber and prebiotic foods was the key to optimal gut health? You've probably heard how important fiber is to feed the bacteria in your gut and speed up digestion, but this popular belief may be doing you more harm than good.  Dr. Michael Ruscio, a leading functional medicine practitioner specializing in gut related disorders, joins me today to bust the most common (and damaging) myths about gut health -- including how fiber affects your gut bacteria.  Dr. Ruscio is also a clinical researcher, international lecturer, and best-selling author. His research has been published in peer-reviewed medical journals and he speaks at integrative medical conferences across the globe. In his recent best-selling book, Healthy Gut, Healthy You, he explains how to fix your gut health step-by-step with evidence-based methods, and in this episode, he gives us a peek into the research.  Tune in to find out how your gut works, how the relationship between lifestyle and microbiota affects your health, why less fiber may be better for you, how to take probiotics the right way, and much more. 

There is a lot of misinformation about what it takes to lose weight on a ketogenic diet. Are calories in, calories out all that matters on keto?  Will too much protein stop your weight loss?  How do you stay at a calorie deficit without feeling hungry? To set the record straight, this week I'm chatting with Craig Emmerich, the co-author of the book Keto: The Complete Guide to Success on The Ketogenic Diet.  Besides literally co-writing the book on it, Craig has spent the last few years researching what works and what doesn't on a ketogenic diet.  Along with his wife Maria Emmerich, he teaches people how to formulate a keto diet that works for them and how to avoid common pitfalls that keep them from seeing results.  Tune in to find out how to effectively lose weight and fat on keto, get over plateaus, make your diet as healthy as possible, stay satisfied on 800 calories per day, and much more. 

When you do strength training on a carb-based diet, you need a lot of carbs to build and maintain mass.  However, those rules go out the window when you follow a ketogenic diet and become fat-adapted. Building muscle and getting stronger without depending on carbs is completely possible on keto. Today Luis Villasenor explains exactly how to optimize your ketogenic diet for muscle building, including how much protein to eat, the best fuel sources, and the electrolytes you need.  Luis is the founder of Ketogains, a website that helps people achieve an optimal body recomposition through a ketogenic diet and fine-tune their diet to reach their health goals.  He has been powerlifting and strength training on a keto diet for years, so he's living proof you don't need to load up on carbs to grow.  Join us to learn how a keto diet can boost your gains -- carb-free.