Protecting Your NEST with Dr. Tony Hampton

Latest Episodes:

Building Strength for Life | Carly Balundis - E247 Oct 19, 2026

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton.

Carly Balundis has been working in the health and wellness profession since 2014. As the owner and head coach of Balundis Strength and Wellness, she offers personalized in-person and virtual training. Passionate about helping others achieve their fitness and wellness goals, Carly focuses on teaching practical skills for living a fit, active lifestyle. She takes a client-centered approach, developing personalized solutions that align with each individual's goals, needs, and lifestyle.

In this discussion, Dr. Tony and Carly talk about:

(00:00) Intro
(02:34) Why Carly to become a personal trainer
(06:47) Client interviewing and tailoring the ideal physical training experience
(14:58) The value of having a personal trainer
(19:38) Exercise and and staying safe
(25:09) Strength training and longevity
(29:30) Muscle and glucose disposal
(31:02) Establishing a good strength training routine and schedule
(38:58) How exercise impacts mood, sleep, and mental health
(44:14) How Carly helps her clients stay consistent and dedicated to their goals
(49:11) Using nutrition to support your exercise and maximize your fitness/health goals
(55:59) How anyone can get started with exercise today
(58:25) Outro

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Carly Balundis:

Personal Training Website: https://www.balundisstrength.com
IG: https://www.instagram.com/balundis_strength/
FB: https://www.facebook.com/balundisstrengthandwellness/

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
IG: https://www.instagram.com/drtonyhampton/
YT: https://www.youtube.com/@DrTonyHampton
LinkedIn: https://www.linkedin.com/in/drtonyhampton/
Website: https://tonyhamptonmd.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

• • Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

My 1st 1000 Days as a Carnivore | Dr. Tony Hampton - E246 Oct 11, 2026

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton.

In this episode, Dr. Tony reflects on his first 1,000 days as a carnivore, offering insights and going over the many benefits he's experienced. The carnivore diet is about more than just weight loss; there are a multitude of reasons to give it a try!

In this episode, Dr. Tony talks about:

(00:00) Intro
(01:20) Why a plant-based doctor switched to a carnivore diet
(06:03) Functional medicine principles and the NEST/ROPE acronyms
(10:55) Carnivore, keto, and low carb diet research
(16:31) Hunger and satiety on the carnivore diet
(20:31) How Dr. Tony's stomach problems were resolved on the carnivore diet
(25:08) What Dr. Tony eats in a typical day
(35:30) Mental clarity on a carnivore diet
(40:04) Increased energy on carnivore
(42:20) Sleep quality on the carnivore diet
(44:21) Weight loss goals on carnivore
(45:33) Deviating from your diet
(49:44) The connection between courage, confidence, and conviction
(53:20) What Dr. Tony would say to his younger, pre-carnivore self
(57:17) Outro

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Resources Mentioned in this Episode:

Amanda Decker: https://x.com/deckerlesscarbs?lang=en
Dr. Tro Kalayjian: https://x.com/DoctorTro
The Ketogenic Woman: https://ketogenicwoman.com/
Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet": https://pmc.ncbi.nlm.nih.gov/articles/PMC8684475/

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
IG: https://www.instagram.com/drtonyhampton/
YT: https://www.youtube.com/@DrTonyHampton
LinkedIn: https://www.linkedin.com/in/drtonyhampton/
Website: https://tonyhamptonmd.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/
Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

You Can Finally Watch HEALING HUMANITY at Home—But Only for 30 Days | Kerry Mann (HomeSteadHow) - E245 Oct 02, 2026

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton.

Kerry Mann is a health advocate, filmmaker, podcaster, and the creator of HomeSteadHow, where he shares his family's journey toward better health through a "proper human diet." After transforming his own health and losing 100 pounds through a carnivore-based approach, Kerry became passionate about sharing the stories of others who have experienced profound changes through nutrition.

Kerry is the driving force behind Healing Humanity: The Power of a Proper Human Diet, a documentary exploring real-life health transformations and the people who believe that changing what we eat can change our lives. Through the film, Kerry hopes to bring these stories to a wider audience and offer hope to people struggling with chronic health issues.

In this discussion, Dr. Tony and Kerry talk about:

(00:00) Intro
(01:47) How the filming of his documentary, Healing Humanity, has changed Carey's perspective on nutrition, disease, and mental health
(06:28) What Kerry learned about health and nutrition from the participants in the documentary
(11:33) The three things Kerry wishes he knew when he first started eating a carnivore diet
(19:08) What Kerry's documentary, Healing Humanity, is about
(20:31) How to watch Healing Humanity and why this film is important
(24:32) Outro

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Kerry Mann:

HomeSteadHow (YouTube): https://www.youtube.com/c/homesteadhow
Healing Humanity (documentary): https://healinghumanity.movie
HomeSteadHow (website): https://www.homesteadhow.com

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
IG: https://www.instagram.com/drtonyhampton/
YT: https://www.youtube.com/@DrTonyHampton
LinkedIn: https://www.linkedin.com/in/drtonyhampton/
Website: https://tonyhamptonmd.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

• Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

Carnivore for Ageless Living | Anita Breeze (aka. The Ketogenic Woman) - E244 Sep 25, 2026

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton.

Anita Breeze, known as the "Ketogenic Woman," is a health and wellness advocate, recipe creator, and the creator of the popular Ketogenic Woman YouTube channel. After losing more than 150 pounds and transforming her health through keto and carnivore eating, Anita now helps others—particularly women over 50—explore a meat-based approach to nutrition and healthy aging. Her upcoming book, Carnivore for Ageless Living: A Simple Path to Better Health and Lifelong Vitality, offers practical strategies, recipes, and lessons from her own journey to help readers build strength, improve their health, and thrive at any age.

In this discussion, Dr. Tony and Anita talk about:

(00:00) Intro
(04:19) The nutritional/health insights that inspired Anita's new book
(08:42) The meaning of the term, 'ageless,' in a health context
(11:46) Weight loss, strength training, and mobility exercise
(16:42) The different forms of the carnivore diet
(19:42) The stoplight diet system
(23:20) Stress and sleep
(26:17) The importance of protein and resistance training as you age
(32:16) Using strict carnivore as a tool for healing
(39:15) Some things that people often get wrong when first trying a carnivore diet
(43:54) Carnivore recipes and dietary adherence
(50:32) Outro

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Anita Breeze:

Ketogenic Woman: https://ketogenicwoman.com/
YT: https://www.youtube.com/c/KetogenicWoman
IG: https://www.instagram.com/ketogenic.woman/
Carnivore for Ageless Living (new book): https://ketogenicwoman.com/carnivore-for-ageless-living/

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
IG: https://www.instagram.com/drtonyhampton/
YT: https://www.youtube.com/@DrTonyHampton
LinkedIn: https://www.linkedin.com/in/drtonyhampton/
Website: https://tonyhamptonmd.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

• • Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

Why Knowing What to Eat Isn't Enough | Brian Ruby - E243 Sep 18, 2026

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton.

Brian Ruby is the founder of Medifoodz, a company focused on making therapeutic ketogenic nutrition more practical, accessible, and sustainable. Through Medifoodz's Glyvance program, Ruby is combining chef-prepared ketogenic meals with continuous glucose monitoring, digital support, and clinician oversight to help patients translate metabolic health science into everyday life. His work centers on one of the biggest challenges in nutrition-based care: not simply knowing what to eat, but making it easier to consistently eat that way.

In this discussion, Dr. Tony and Brian talk about:

(00:00) Introducing Brian Ruby
(04:35) Managing vs. Treating disease and the harm done by the 'sick care' system
(12:00) How Brian's experience as a pilot has informed and impacted his entrepreneurial endeavors in the health and nutrition space
(22:17) How Brian Ruby is helping people stick to their diet and health goals with Glyvance
(33:34) How Brian strikes a balances taste, affordability, and top tier, clean ingredients in Glyvance foods
(41:18) Brian's research on the effectiveness of the Glyvance meal program
(57:37) Ketosis and carb restriction
(01:06:22) How health coaching factors into the Glyvance meal program
(01:13:05) The cost of Glyvance
(01:23:34) Outro

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Resources Mentioned in this Episode:

The American Diabetes Society: https://www.americandiabetessociety.org
Dr. Tony Hampton on Sleep: https://www.dietdoctor.com/dr-hampton-prioritize-sleep-for-weight-loss-and-health
Dr. Ben Bocchicchio's Strength Training Program: https://www.drbenbo.com

Brian Ruby:

Glyvance: https://medifoodz.com/
X: https://x.com/Medifoodz

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
IG: https://www.instagram.com/drtonyhampton/
YT: https://www.youtube.com/@DrTonyHampton
LinkedIn: https://www.linkedin.com/in/drtonyhampton/
Website: https://tonyhamptonmd.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/
Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

Episode 242: John E. Ellis, MD Nov 21, 2025

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton. John E. Ellis, MD is a retired anesthesiologist. Following years of struggling with weight and metabolic health, Dr. Ellis discovered the power of a low-carb lifestyle—losing excess weight, improving his energy, and reclaiming his vitality. Now he's passionate about sharing what he's learned, blending a physician's eye for evidence with the lived experience of someone who has reshaped his own health. Through speaking, mentoring, and community engagement, Dr. Ellis inspires others to rethink nutrition and take control of their wellbeing.

In this discussion, Drs. Tony and John talk about:

(00:00) Intro
(03:16) Dr. John's career in medicine and personal health journey
(21:38) Cooking and shopping to make a low carb diet sustainable
(27:01) Exercise: cardio and resistance training
(33:39) Saturated fat
(38:41) Why doctors and medical practitioners have been slow to accept the legitimacy of the low carb and keto diets
(47:52) The toxic food and movement environments many find themselves in in the USA
(54:05) The importance of community and communication on important topics like low carb and keto amongst doctors and other medical professionals
(01:01:21) How vegans can get adequate protein
(01:08:46) Dr. Tony's NEST and ROPE acronyms

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Dr. John Ellis:

X: https://x.com/howilost100lbs
Website: https://howilost100lbs.com/
YouTube: https://www.youtube.com/@johnellis2988

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
Instagram Account: https://www.instagram.com/drtonyhampton/
LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/
Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495
Q Med: https://qmedcme.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM

• • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Episode 241: Temple Stewart Oct 24, 2025

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton. Temple Stewart, RD, is a registered dietitian and metabolic health expert known for helping people transform their lives through low-carb, ketogenic, and carnivore nutrition. A former collegiate athlete turned nutrition coach, Temple blends science-based guidance with real-world practicality to help clients reverse insulin resistance, restore energy, and achieve lasting wellness. Through her online programs and popular social media presence, she's empowering thousands to reclaim their metabolic health—one meal at a time.

In this discussion, Dr. Tony and Temple talk about:

(00:00) Intro
(02:19) How Temple discovered the power of keto and low carb
(09:46) An incredible story of weight loss on the keto diet
(14:31) The American Diabetes Society
(20:10) Reversing diabetes and defining a new normal
(24:03) How women can benefit from ketogenic therapies and other health tips
(27:19) How to change your behavior to achieve your health goals
(30:04) Important labs to get checked
(33:59) GLP-1 drugs
(39:22) Differences in dietary advice for women in different stages of life
(44:03) Keto myths
(48:11) Educating effectively
(50:32) How Temple's faith influences her work
(53:51) Outro

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Resources Mentioned in this Episode:

Correcting A1C for RBC Lifespan on Low Carb Diets and Carnivore Diets: https://www.youtube.com/watch?v=WoAA96b25xY

Temple Stewart:

Website: https://templestewartrd.com
IG: https://www.instagram.com/the.ketogenic.nutritionist/

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
Instagram Account: https://www.instagram.com/drtonyhampton/
LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/
Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495
Q Med: https://qmedcme.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM

• • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Episode 240: Vinnie Tortorich Oct 03, 2025

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton. Vinnie Tortorich is a celebrity fitness trainer, podcaster, and best-selling author known as "America's Angriest Trainer." With decades of experience helping people cut through diet myths and fitness fads, he's built a global following by telling it like it is. Vinnie is the creator of the No Sugar No Grains (NSNG®) lifestyle, host of the long-running Fitness Confidential podcast, and producer of the hit documentary Fat: A Documentary.

In this discussion, Dr. Tony and Vinnie talk about:

(00:00) Intro
(05:19) The inception of the No Sugar, No Grains movement
(12:57) The history of the food pyramid
(22:54) Getting the correct amount of protein
(28:35) Ketosis and metabolic health
(34:10) Fasting
(38:46) Strength training
(50:14) Sleep, stress, and screens
(01:00:14) How to be a No Sugar, No Grains family
(01:09:16) Outro
(01:18:50) Plugs

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Resources Mentioned in this Episode:

Diet and Hair-Loss: https://www.youtube.com/watch?v=kLosNTr4bC4

Vinnie Tortorich:

No Sugar, No Grains: https://nsngfoods.com
Documentaries: https://vinnietortorich.com/documentaries/
Fitness Confidential: https://vinnietortorich.com/fitness-confidential/
Website: https://vinnietortorich.com
Pure Vitamin Club: https://purevitaminclub.com
Pure Coffee Club: https://purecoffeeclub.com

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
Instagram Account: https://www.instagram.com/drtonyhampton/
LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/
Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495
Q Med: https://qmedcme.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM

• • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Episode 239: Terri Carter Sep 26, 2025

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton. Terri Carter is a carnivore diet VETERAN with tons of practical tips and tricks for anyone interested in trying carnivore themselves. She has hit stalls and encountered setbacks of various kinds and has overcome them all. Take notes because this episode contains a lot of pure wisdom distilled from years of experience.

In this discussion, Dr. Tony and Terri talk about:

(00:00) Intro
(03:11) Why Terri jumped ship from the standard American diet to the carnivore diet
(10:08) Gut health and the carnivore diet
(14:01) Sugar withdrawal and sugar addiction
(20:04) Metabolic health and brain health
(24:23) Oxalates and oxalate dumping
(31:55) Terri's homemade bone broth
(35:05) Adding fat to your carnivore diet
(37:07) Carnivore cooking
(38:53) Traveling as a carnivore
(44:52) Resistance training, yoga, and salsa dancing
(47:48) Breaking stalls and conquering setbacks
(52:22) Terri's top tips for anyone starting a carnivore diet
(56:18) Outro

Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.

Links:

Resources Mentioned in this Episode:

Adding Fat to the Carnivore Diet: https://www.youtube.com/watch?v=8OMxKYWyeHg
Carnivore Bread Recipe: https://www.americandiabetessociety.org/recipies/carnivore-bread-1

Terri Carter:

YouTube: https://www.youtube.com/@myTERRIficLife

Dr. Tony Hampton:

Linktree: https://linktr.ee/drtonyhampton
Instagram Account: https://www.instagram.com/drtonyhampton/
LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/
Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495
Q Med: https://qmedcme.com
Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/
How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM

• • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Episode 238: Meet Wick Goes Carnivore: The Man Who Lost 80+ lbs with Ribeye Power! Sep 19, 2025

Show notes

Welcome to Protecting Your Nest with Dr. Tony Hampton. Today we're joined by Brian Nowicki, the creator of 'Wick Goes Carnivore' on YouTube. Brian has shared a remarkable transformation—over 80 pounds lost—and, more importantly, a story about reclaiming health, energy, and hope. He talks mindset, practical strategies, and the real-world wins and stumbles along the way. We're going to explore not just what he eats, but why the approach worked for his body—through the lenses of insulin, inflammation, sleep, stress, and identity. Brian, welcome to the N.E.S.T.

In this discussion, Dr. Tony and Brian talk about:

(00:00) Intro
(02:05) What Brian's life was like before he adopted the carnivore diet
(05:36) Toe arthritis
(07:48) Brian's experience with the kept diet
(10:07) Why Brian started following a carnivore diet and how this changes has impacted his health
(24:50) What Brian ate on keto and what he eats on carnivore
(31:58) Oxalates from plant foods
(34:20) How mindset factors into success when it comes to health goals
(42:01) How to eat carnivore when you eat out
(50:29) How to eat carnivore on a budget
(57:45) Counting macros
(01:04:19) Salt
(01:06:35) The importance of community for your health goals
(01:11:37) A crazy carnivore success story
(01:15:05) Advice for those thinking about starting the carnivore diet
(01:20:42) Outro