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The FatForWeightLoss Show — Fitness & Nutrition
The FatForWeightLoss Show

Hello and welcome to The FatForWeightLoss Show. My name is Aaron, and I’m your host for this podcast.

If this is your first time listening to this podcast, let me introduce myself.

Firstly, I’m from Australia and I run a ketogenic food blog called Fatforweightloss, found at https://www.FatForWeightLoss.com.au, and the aim of this podcast is to dig into the world of nutrition, fitness and everything in between.

I’m a Nutritional Therapist, and an Advanced Sports Exercise Nutritional Adviser. However, I’m not a doctor, so I cannot give you any medical advice. This also applies to any guest involved in this show. Please make sure you consult your doctor before making any changes to your diet or medication.

You can find me on YouTube, Facebook and Instagram @ FatForWeightLoss for delicious keto recipes, meal plan videos, and drool-worthy food photography.

Thank you so much for listening. If you loved this podcast, make sure you hit subscribe to be notified next week when the podcast arrives.

Head on over to https://www.fatforweightloss.com.au/podcasts for the latest updates and all the show notes. Until next week!

Latest Episodes:

Mini Episode: Cross Training For Endurance Runners Nov 27, 2018

Show notes

Hi everyone, and welcome to another mini-episode of the fatforweightloss show. In today's episode I tackle how to approach cross-training as a runner, and how to build your training load to find the optimum balance between stress and adaption. Apps Mentioned: HRV4Training - Heart Rate Variability

#29: Losing 117lb With A Ketogenic Diet: Keto Copy (Emily) Nov 26, 2018

Show notes

Welcome to another episode of the FatforWeightLoss Show, today i'm talking with Emily from Keto Copycat. She's down 117 lbs. on the ketogenic diet, is a ket copycat recipe developer, and is here to share all of her kitchen adventures. USE CODE “PODCAST” FOR 15% OFF https://www.completeketodiet.com Weekly Keto Meal Plans https://www.fatforweightloss.com.au/shop/ Recipe Books and Meal Plan Courses FOLLOW ME: Instagram: https://www.instagram.com/fatforweightloss/ Facebook: https://www.facebook.com/fatforweightloss/ Website: https://www.fatforweightloss.com.au/

Mini Episode: Keto Post Workout Recovery Nov 22, 2018

Show notes

In this episode, I talk a little about my thoughts on post-workout strategies when exercising on the ketogenic diet. Great books to read regarding the science behind all of this: The Art And Science Of Low Carbohydrate Performance Mike Mutzel’s thoughts on intra workout carbs: https://www.youtube.com/watch?v=2s7Xwo2WAlA Recovery is the key to progression within endurance training. If you are training, and not fully recovering, then you’re going to be putting yourself at risk of injury and overtraining. There are so many ways to recover, but the best way to recover your legs from a long or hard run is to use a combination of the most Cold Therapy By jumping into a cold shower or pool post workout is a great way to reduce DOMS (Delayed Onset Muscle Soreness). If you have access to an ice bath, this is even better. Not only does this help with muscle recovery, but I’ve also found that it helps recover joints that might be sore. Foam Rolling / Stretching The most effective foam rolling I’ve found is on the calves (sitting position, one leg on top of the other, rolling over your calf muscle), hamstrings, quads (superman rolling over your quad muscles), and a hip flexor stretch (by kneeling, and pushing forward through your front knee and maintaining a tall upright posture). Post Workout Food Aside from replenishing your hydration levels (which is also important), following a ketogenic diet means that you’ll need to be eating enough fat to be sustaining energy requirements, so I usually finish a run by eating eggs, with either smoked salmon, bacon, avocado or even bulletproof coffee. Keep it simple. Note on carbohydrates after exercise: • Consuming carbohydrates post workout rapidly decreases fatty acid oxidation in the muscles, thereby interfering with keto adaptation, and diminishes the beneficial effects of exercise on insulin sensitivity. • Avoiding blood sugar and insulin spikes can lessen the stress response to exercise • Finnish researchers - The post marathon Paradox – more insulin resistance 3 days post marathon. • Consuming carbs post workout can also have a rebound effect resulting in low blood sugar and stress responses that will release additional epinerpherine and cortisol, which can hinder recovery. • By elevating insulin levels post exercise with fast acting carbs can point glucose into fat storage. • Membrane highly unsaturated fatty acids (HUFA) is linked with insulin sensitivity, so reduction in these essential fatty acids within the muscle membranes could impair insulin sensitivity. Keto adapted athletes are better protected against this damage. • When you burn oxygen, your body creates Reactive Oxygen Species which damages HUFA membranes. Keto diet has shown to have an increased amount of HUFA to start with. • Consuming enough Omega 3 in the diet maintains optimum tissue levels of HUFA • Less generation of reactive oxygen species (ROS) better preservation of highly unsaturated fatty acids in cell membranes • Higher ketone levels means less mitochondrial ROS production, and increases in antioxidant defences. • Less metabolic stress, improved fuel flow and healthier membranes means faster recovery from exercise and less inflammation, Less immunosuporession, Less gasto-intestinal distress, less insulin resistance.

#28: Using Real Food With Keto - Christine and Jimmy Moore Nov 18, 2018

Show notes

In this podcast, it is my pleasure to be interviewing Jimmy and Christine Moore. Jimmy Moore is a powerhouse of information when it comes to the ketogenic diet, being the author of many famous books including Keto Clarity, Cholesterol Clarity and many more, plus the host of the longest-running and top-ranked Itunes health podcast, the Livin’ La Vida Low Carb Show. Christine Moore is a Nutritional Therapy Practitioner who specializes in real food based low carb, high fat ketogenic nutrition, and together they have written their new book “Real Food Keto”, which contains a wealth of information that we’ll dig into on the podcast, with recipes by Marica Emmerich who was on the FatForWeightLoss Show back on episode 5. We had such a blast talking about digestive issues, the community of people surrounded by this book, common issues that Christine notices when she sees patients, and some of those common fixes as well, plus a whole lot more. Real Food is something that is near and dear to my heart, along with adding a few keto treats, so I recommend checking out all their information over at realfoodketo.com and Stick around to the end of the podcast where we talk about some of the first steps you can take with Real Food Keto.

Mini Episode: Keto Electrolytes and Sports Nutrition Nov 15, 2018

Show notes

If you’re eating a ketogenic/low carb style diet, you might be wondering if you need to take anything other than water with you on your training runs. From experience, I use around 2 serves of electrolytes per hour, however, you should try to work out what amount works for you on your medium runs first. If you live in Australia, here are some common brands that make great low carb electrolytes: - Endura (Low Carb Fuel) - High5 Zero - Nuun Hydration If you live in America, then these are your common options: - Dr Bergs Electrolyte Powder - Zipfizz - Nuun Hydration - Ketolytes You can make your own electrolytes by mixing Diet Salt (Nu-Salt) and a little Lemon Juice together if you’re on a budget. On the longer runs, I suggest making some type of nut butter and buying some reusable food pouches to keep it in. A few suggestions on different nuts you could use would be Almonds, Cashews or Macadamia Nuts. If you don’t have a food processor and want to save some time, here are some options that you can purchase pre-packaged for ease: - Justin’s Classic Almond Butter - FBomb Nut Butter - YumButter - Artisana Foods Almond Butter

#27: Journey To Ketogenic Ironman 70.3 and 100lb Weight Loss - Chela (FoodieTurnedSleevie) Nov 10, 2018

Show notes

In this interview, it's my absolute pleasure to interview Chela. Chela (Foodie Turned Sleevie) is a foodie born in New Orleans to Mexican parents who has lost 100 lbs using keto and VSG weight loss surgery. She has always enjoyed group exercise classes and recently completed an Ironman 70.3 using the ketogenic diet. She works in data analysis and considers exploring data, patterns, and trends to be her favorite creative endeavor. She loves to travel and learn about foreign cultures, including unusual foods and discovering new and surprising flavors. At home she experiments with cooking and baking, even though her husband does not follow a low carb diet. Though she’s never been to Australia, she hopes to rectify this soon. Meanwhile, she has enjoyed kangaroo burgers and jerky. YouTube: https://www.youtube.com/c/FoodieTurnedSleevie Instagram: http://www.instagram.com/foodieturnedsleevie

#26: Keto For Performance And 3 Phases To Break A Weightloss Plateau - Chris Irvin (The Ketologist) Nov 03, 2018

Show notes

In this episode, I'm interviewing Chris Irvin. He has been following the Ketogenic Diet for over 3 years. He graduated from undergrad with a degree in Biology with Exercise Science. After spending a year working with youth and collegiate athletes, he returned to school to get my Master's Degree in Exercise and Nutrition Science. During this time he was fortunate enough to be able to study the Ketogenic Diet in both human and animal populations. Following graduation, he transitioned his career towards exploring and sharing Ketogenic research to do my part in the growth of our health and wellness knowledge and awareness. In choosing this path he has put together a very strong team to help me with this effort. Whether you are someone who wants to learn more about the Ketogenic Diet, looking for coaching, or a company with a QUALITY product in need of educational content and marketing services, you have come to the right place. Always remember that the Ketogenic diet should be a lifestyle, not a diet! https://www.theketologist.com/ https://www.instagram.com/theketologist/ Books Mentioned: - How To Change Your Mind - Michael Pollan - The Code Of The Extraordinary Mind - Men are from Mars, Women Are From Venus

Mini Episode - Speed Zones For Low Carb Athletes Nov 01, 2018

Show notes

In this episode, I talk about the different speed zones you would want to train within in order to fully maximize your training potential as a low carb / ketogenic athlete. I talk about intervals, threshold zones and aerobic zones, and what the benefit of training in these individual zones are for each particular aspect of your training. DISCOUNTS: USE CODE “PODCAST” FOR 15% OFF https://www.completeketodiet.com - Weekly Keto Meal Plans FOLLOW ME: Instagram: https://www.instagram.com/fatforweightloss/ Facebook: https://www.facebook.com/fatforweightloss/ Website: https://www.fatforweightloss.com.au/

#25: Traveling With Keto - Nicole (TravelingKetoCat) Oct 27, 2018

Show notes

In this episode, I'm interviewing Nicole from Traveling Keto Cat. At her heaviest of 215lbs, Nicole was eating sugary convenience foods daily. Between loathing her curvy figure, over indulging in corporate-provided meals or alcohol & feeling completely out of control, she saught to improve her athletic abilities first and regain control of her health. 50 pounds kept off, from a size 16 to size 6 as of August 2018, she now shares ways to truly live the ketogenic lifestyle as a long term life choice, with ways to save money, products worth trying/ not worth the money, keto travel tips, & the hidden gems visitors must try in select destinations. She now teaches Bodypump Weightlifting classes, finishing additional teaching certifications to help others find ways to stay fit. Her work has been featured on PopSugar Fitness, numerous low carb companies showcasing her creations using their ingredients, & several keto & self love podcasts. You can find her mostly on Instagram @Travelingketocat, as well as her blog, www.travelingketocat.com, which is currently being reworked to include new product reviews & price comparisons. She can also be reached at travelingketocat@gmail.com

Mini Episode - Heart Rate Zones For Low Carb Athletes Oct 22, 2018

Show notes

Training for long-distance events requires a solid foundation, and to build a foundation that you can rely upon, you are going to have to put in the effort required to stimulate change in your body. Luckily, this change occurs by unconventionally slowing down your running speed, not necessarily increasing it. There is a heart rate range where your body burns a large amount of fat for fuel, and little amounts of sugar (also known as muscle glycogen). Understanding this range will help you tap into your fat stores and save your glycogen reserves for the tail end of your run. If you don’t have a device that can detect your heart rate whilst running (like a Garmin, Fitbit etc), then you can simply train at a pace that you could easily talk to a running partner at, without any heavy breathing or panting. If you DO have a heart rate monitor, then read on. For long and some medium runs, you are going to be using the following zone to build your aerobic capacity and endurance level. This zone is called the MAF zone, which was developed by Phil Maffetone. It stands for Maximum Aerobic Function, and you must be running below this number to acheive maximum endruance: 180 – [YOUR AGE] = AEROBIC HEART RATE The following calculation is simple, but there are a few things to consider: 1. If you have been sick more than 2 times in the past year, or a taking any medication, subtract 5 from that number. 2. If you have been training consistently with progression in your training for the past 2 years without injury, add 5 to that number.

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