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    Fitness & Nutrition

    What The Fat (WTF)

    What the Fat (WTF) is hosted by cutting-edge researcher and author of The Ketogenic Bible, Dr. Ryan Lowery. Tune in to hear to discover tools for living the low carb lifestyle and hear from top experts in the field of ketogenic diets, biohacking, and optimal human performance 

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    Latest Episodes:
    WTF #125 - Dr. Ryan Lowery | Presence Over Presents Dec 02, 2019
    Show notes

    Episode #125

    This is the time of year that people tend to slow down, but I believe in ramping it up. It is these last few days before the end of a decade that will separate those who will succeed and those who will fail. That being said, success without fulfillment is the ultimate failure. While I believe you should always give to those around you, no matter the time of year, this giving season does act as a healthy reminder to serve those around you. Service comes in many forms and may be as simple as a smile or words of affirmation. As this year and this decade come to a close, I encourage you to take care of yourself so that you can be both willing and able to serve those around you. Let’s finish off the year strong and embrace 2020 with a grateful heart and positive mindset.


    WTF #124 - Dr. Ryan Lowery | Never Make The Same Mistake Twice Nov 20, 2019
    Show notes

    Episode #124

    As we near closer to the holiday season, I’d like to talk to tell you a story about regret, self-reflection, and the power of giving. Thanksgiving is my favorite holiday because it is filled with family, friends, and gratitude. In fact, this whole time of year is special because it brings out the best in people. Whether you’ve had a terrible year or the best year of your life, you’ve had a year; there are people who didn’t get that luxury. Time is not guaranteed and should not be taken for granted. I hope I can encourage you with this story to spend your holiday season focusing on spreading kindness, positivity, and making giving louder.


    WTF #123 - Todd White | The Grape Conspiracy Nov 13, 2019
    Show notes

    Episode #123

    On today’s episode of What The Fat, Todd White, the founder of Dry Farm Wines, breaks down the secrets of Napa Valley, how to pick out a good bottle of wine, and his top biohacking tips. We dive deep into the topic of winemaking, how safe the FDA- approved wine additives really are, and why you should never have to spend more than $25 on a good bottle of wine. You don’t have to suffer through sobriety for the sake of your health. Listen now to learn more about how you can still drink wine but without the hangover, getting kicked out of ketosis, or the ingestion of toxic chemicals.

    Enjoy the show!

    Takeaways

    Have you ever been standing in the wine aisle, staring at the endless array of bottles, trying to determine which one will give you the best bang for your buck? The better wines are more expensive, have Italian names, and imagery of a farmhouse or chateau on the label… right? What you probably didn’t know is that most of those wines aren’t very different. “In the United States, 52% of all wines manufactured are made by just 3 giant conglomerates. And the top 30 companies make over 70% of US wines.” So how can you possibly pick out the best one?

    Time Stamps

    1:40 Todd White’s Backstory

    4:30 The Secrets Of Napa Valley And The Wine Industry

    13:41 What Really Is A Natural/Organic Wine?

    17:53 Understanding That Alcohol Is A Dangerous Neurotoxin

    20:45 How Wine Is Made And Why Not All Natural Wines Are Sugar-free

    26:15 Sterilization Of Commercial Wines

    30:12 Four Toxic Wine Additives To Watch Out For

    32:45 Wine Myths Americans Believe

    35:17 Break

    36:25 What's The Difference Between A $5 And A $50 Bottle Of Wine?

    40:17 The Reason Dry Farm Wine Is A Wine Club

    41:47 Todd’s Best Advice For Wine Shopping

    43:52 Where Wine Is Grown (Not Created)

    48:05 Top Biohacking Tips

    54:26 Concentrated Meditation, Affirmations, & Gratitude

    58:22 Dry Farm Wine’s Rockstar Hiring Process

    1:05:41 Exciting Things Coming In 2020

    1:08:33 Where To Find Dry Farm Wines & Todd White

    1:09:34 Todd’s Favorite Quote

    1:10: 18 What Legacy Does Todd Want Left Behind?

    Links and Resources

    Get A Bottle For Just A Penny: www.Dryfarmwines.com/WTF

    Instagram


    WTF #122 - Robert Sikes | A Bodybuilder's Approach to the Ketogenic Diet Oct 29, 2019
    Show notes

    Episode #122

    In this week’s episode of What The Fat, I interview Robert Sikes, founder of Keto Savage. Robert is a natural, pro ketogenic bodybuilder, creator of The Keto Brick, and author of Keto-Adapted Performance Manual. Join us as we discuss all things keto and muscle building. We dive deep into topics such as disordered eating in the bodybuilding space and how a ketogenic diet can help improve body composition and performance.

    Enjoy the show!

    Takeaways

    Robert Sikes is a bodybuilder, entrepreneur, and coach who uses the keto way of eating to improve body composition and performance. In this episode, Robert breaks through the myth that we need carbohydrates to build muscle. We discuss training, mindset, and how to optimize your results on keto.

    Time Stamps

    • 1:27 Robert’s story and how he found keto
    • 6:20 Disordered eating and bodybuilding
    • 10:30 How keto helped his relationship with food
    • 16:20 Robert’s training and how he tracks progress
    • 18:45 The importance of hunting and harvesting your own food
    • 22:00 Robert’s coaching niche and the biggest challenge he sees with his clients
    • 29:10 How Keto Brick started
    • 35:05 What’s on the horizon for Robert
    • 39:30 The legacy Robert wants to leave
    • 41:00 Where you can find Robert

    Links and Resources

    Youtube

    Instagram

    Twitter

    www.ketosavage.com

    www.ketobrick.com

    Keto Brick IG

    Live Savage Apparel

    Tweetables

    “I had this skewed image of what I was worthy of”

    “There is no finish line, death is the only finish line, keep improving.”

    “You really understand nutrient density when you’re harvesting your own food”

    “Have a long game approach, become a master at that thing. Find something you can sustain chipping away at every single day. That will compound and the result will be freaking impressive.”

    “Life is a story book and every year is a chapter”

    “The world owes me nothing.”

    “Train hard and heavy. Stick to nutrient dense foods and let the magic happen”

    If you like today’s episode, subscribe on Apple Podcasts at What The Fat and leave us a 5-star, positive review.

    Tips, Recipes, Community: @ryanplowery

    Videos: Dr. Ryan Lowery Youtube


    WTF #121 | Dr. Will Cole - The Inflammation Spectrum Oct 21, 2019
    Show notes

    Episode #121

    Dr. Will Cole is a leading functional-medicine expert who consults people around the world via webcam and locally in Pittsburgh, Pennsylvania. He specializes in clinically investigating underlying factors of chronic disease and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders, and brain problems.

    Enjoy The Show!

    Takeaways

    Inflammation is at the core of almost every common health condition. How you feel is constantly and dynamically being influenced by every meal. Every food you eat is either feeding inflammation or fighting it. Because no one else is you, the foods that work well for someone else may not be right for your body. In this episode Dr. Will Cole explains how to identify that you have inflammation and diet and lifestyle changes your can make to reduce it.

    Links and Resources:

    Dr. Will Cole Instagram

    Dr. Will Cole Facebook

    Dr. Will Cole Website

    Inflammation Spectrum Quiz

    The Inflammation Spectrum Book

    Ketotarian Book

    Show Notes:

    • 2:13 Symptoms of Inflammation
    • 4:30 Inflammatory markers you can look for
    • 8:10 Common contributors to inflammation besides food
    • 10:10 Step one to getting rid of inflammation
    • 13:05 Dr. Will Cole’s favorite adaptogens
    • 18:00 The Core Four: Main trigger foods that cause inflammation
    • 21:06 Alternatives to dairy
    • 24:45 Elimination diets: carnivore vs plant based keto
    • 32:00 Dr. Will Cole’s thoughts on the Impossible Burger
    • 36:36 Should you take a probiotic?
    • 39:20 Top 4 things for lowering inflammation
    • 42:00 Top oils to cook with
    • 45:00 New discoveries and research coming out around inflammation
    • 47:20 What you can expect in Dr. Will Cole’s new book “ The Inflammation Spectrum”
    • 51:46 The legacy Dr. Will Cole wants to leave behind

    Tweetables

    “Inflammation is the commonality between every health problem we face as a society today.”

    “What works for one person might not work for you”

    “It’s not just about food… we ignore other facets… you have to look at the other pieces of the puzzle too”

    “It’s not just about avoiding things, its about nourishing your body to heal”

    If you like today’s episode, subscribe on Apple Podcasts at What The Fat and leave us a 5-star, positive review.

    Tips, Recipes, Community: @ryanplowery

    Videos: Dr. Ryan Lowery Youtube


    WTF #120 | Amanda Radke - Eat Beef Save The Planet Oct 07, 2019
    Show notes

    Episode #120

    Today I have on an amazing guest that the carnivore community will love!Amanda Radke is a fifth generation rancher from Mitchell, S.D., who has dedicated her career to serving as a voice for the nation’s beef producers. She recently received attention from the media when her article response to Ellen DeGeneres’ post “Be neat. Eat less meat.” went viral with more than 10,000 shares on Facebook. Amanda explains that today’s consumer wants to know more about where their food comes from, but they aren’t getting their information from farmers and ranchers; they are getting their information from the loud voices of animal welfare activists, environmentalist zealots, biased media reporters, healthcare practitioners with plant-based agendas and celebrity influencers. As a professional in the cattle industry, Amanda is doing everything it takes to properly educate people and show consumers the other side of the story.

    Enjoy The Show!

    Takeaways

    Every diet has some sort of animal death and suffering whether you’re eating steaks or eating salads. In this episode of What The Fat, Amanda and I dive deep into the misconceptions surrounding the beef industry. We talk about everything from the nutritional benefits of eating nose to tail and the environmental impact of beef production to carbon emissions and the treatment of animals. Get ready to hear the truth about meat!

    Links and Resources:

    amandaradke.com

    beefmagazine.com

    Amanda's Instagram

    No, Four Pounds of Beef Doesn’t Equal the Emissions of a Transatlantic Flight

    Amanda's Twitter

    Amanda's Facebook

    Show Notes:

    2:36 About Amanda’s background

    3:47 What inspired Amanda’s letter to Ellen

    8:51 The breakdown of nutrition for beef vs plant based protein

    13:30 The Disney Affect: Is eating plant based better for the animals?

    21:41 The impact of beef on the environment and the rise of “fake beef”

    39:53 Water usage and beef production

    42:46 How much meat is too much meat?

    44:37 Beef and the amazon fires

    47:32 The benefits of eating nose to tail

    49:55 Understanding the circle of life

    54:08 Grass fed vs. grass finished

    56:10 Amanda’s two children’s books about agriculture

    57:42 How we can be advocates for meat

    1:00:24 The main challenges ranchers are facing

    1:04:05 The legacy Amanda wants to leave

    Tweetables

    “Beef shouldn’t be demonized the way it has”

    “I don’t want celebrities or politicians to dictate the way I eat”

    “You’re getting the best bang for your buck nutritionally and environmentally when you eat beef”

    “Everything lives and everything dies, but death with a purpose gives meaning to life”

    “If every American were to go meat free on Mondays it would reduce our carbon emissions by 0.37%”

    “If you want to make a dietary change to improve carbon emissions, don’t waste food. 40% of food in the United States goes un-eaten”

    “Eat the meat that you like and can afford”

    If you like today’s episode, subscribe on Apple Podcasts at What The Fat and leave us a 5-star, positive review.

    Tips, Recipes, Community: @ryanplowery

    Videos: Dr. Ryan Lowery Youtube


    WTF #119 | Dr. Ryan Lowery - It All Started With Asking For Beer Money Oct 02, 2019
    Show notes

    DESCRIPTION

    In this episode of What the Fat I dive into the success story of Carson King, a college student who unexpectedly turned a Venmo request for free beer at a football game into a million-dollar charity initiative. This good deed put him in the spotlight, and with that brought criticism that threatened his credibility. In this podcast, I discuss the importance of context and maturity in relation to social media and expand the conversation to the broader topic of prejudice, from racism to gay rights. What you post on social media lasts forever, and sometimes what you say in your past can have negative repercussions on your future. With that being said there’s power in living in the present, and casting judgement away and striving to be your best self going forward is always the best course of action.

    CONNECT WITH ME

    Ryan's Instagram

    Ryan's Facebook

    Ryan's Website

    SHOW NOTES

    1:12 - Intro on the Carson King story

    4:29 - Criticism for Carson

    5:19 - The plot thickens

    8:42 - BREAK

    9:48 - Hypocrisy at its finest

    10:48 - The past vs. the present

    12:44 - Commentary on making judgment

    14:10 - What’s Your perspective?

    If you like today’s episode, subscribe on Apple Podcasts at What The Fat and leave us a 5-star, positive review.

    Tips, Recipes, Community: @ryanplowery

    Videos: Dr. Ryan Lowery Youtube


    WTF #118 | Ali Miller - Food is Medicine Sep 25, 2019
    Show notes

    In this episode of What the Fat, dietician Ali Miller and I talk about empowering yourself through diet, making thoughtful choices, and finding purpose in each food you eat. We touch on how certain foods are crucial to mental agility, physical health, and emotional awareness, and how to better combat stress, low energy, imbalanced sleep, and inflammation. The relationship between dieting, women’s health, and lectin levels is discussed at large as well, and find out how Ali’s Carb-Up approach is the perfect way to refuel and reenergize your keto journey.

    Miller stresses the importance of positive mindset and perspective, reframing your past and your present, and quieting the negative self-talk that prevents you from reaching your goals.

    “I choose this stress, this is passion manifest” is her mantra for a happier life. What is yours?

    LINKS & RESOURCES

    Ali's Instagram

    Ali's Website

    CONNECT WITH ME

    Ryan's Instagram

    Ryan's Facebook

    Ryan's Website

    SHOW NOTES

    :38 - Introduction to Ali Miller

    1:18 - An Update from Ali

    3:30 - Parenting & Promoting Keto

    11:05 - Eating healthy in School

    11:38 - Diet and the Mental Illness

    15:09 - Ani-Inflammartory foods

    18:08 - Dairy & Neurological function

    20:37 - BREAK

    21:18 - Women’s Health & Keto

    27:27 - Testing Leptin Levels

    29:16 - Leptin Resistance & Fasting

    30:45 - Questions About Ali’s Carb-Up

    32:46 - More Details on Ali’s Carb-Up

    35:05 - Leptin Depletion in Males?

    37:19 - Recommendations for Sleep

    40:55 - Mental health & Protein

    43:05 - Supplementation and Protein Intake for Vegetarians and Vegans

    45:50 - Ali’s Book, and One of her recipes

    48:10 - Ali’s Approach to Mindset

    51:46 - Beyond Diet & Retaining Perspective

    54:10 - What’s Legacy Do You Want to Leave Behind, Ali?

    If you like today’s episode, subscribe on Apple Podcasts at What The Fat and leave us a 5-star, positive review.

    Tips, Recipes, Community: @ryanplowery

    Videos: Dr. Ryan Lowery Youtube


    #117 - Lauren Berryhill | Body Positivity with Keto Sep 18, 2019
    Show notes

    Episode #117

    In this episode of What the Fat, I chat with “Keto Coach Lauren” Lauren Berryhill. As a true keto hero, she tells her story about how her struggles with body image and weight to life stages in school, motherhood, and marriage have informed her triumph in the keto space. She speaks in-depth about her diet and how it has effected her life, specifically in relation to female reproductive health. She preaches an individualized approach to keto, and reminds people to celebrate both big and small victories throughout their journey, and offers fantastic insight as how to assume a smart, thoughtful keto diet.

    Enjoy the Show!

    Takeaways!

    Lauren encourages others to share their “why” and lead by example to inspire others, and remain body positive. Through being your authentic self and sharing key lessons, you can usher in a new generation of keto-pros.

    Links and Resources

    Lauren's Instagram

    Show Notes

    • :58 Introduction of Lauren Berryhill
    • 2:08 Lauren’s story
    • 7:00 When did your "change" begin?
    • 8:40 Classic binge-worthy foods to avoid
    • 10:40 Any early side-effects of your journey?
    • 13:25 Body image disorders with clients
    • 15:18 The digital age and insecurity
    • 17:12: A typical day with kept
    • 19:04 reviews and feedback welcome!
    • 21:35 Intermittent fasting?
    • 24:12 Supplements and simplifying keto
    • 26:05 Meal prep or eating-out?
    • 27:31 Self-preservation through keto
    • 29:08 Mental and physical benefits of keto
    • 30:40 Keto for your children
    • 33:10 Keto for your family and friends
    • 35:05 The future of keto
    • 37:15 What’s your motto? what’s your legacy?

    #116 - Vanessa Spina |Recalibrating Your Life Sep 04, 2019
    Show notes

    Episode #116

    In this episode of What the Fat, I talk with Vanessa Spina, or better known as “Ketogenic Girl”. We discuss how she got her start with Keto and the challenges that she faced. She discusses the importance of having the right mindset and focus when starting your Keto journey and also talks about the resources she has that can help.

    Enjoy the Show!

    Takeaways

    Vanessa being very knowledgeable in the Keto space and shares some of the struggles she went through to get there. Her insight and success on keto has helped her get to where she is today!

    Links and Resources

    Vanessa's Website

    Vanessa's Instagram

    Show Notes

    • 2:36 Vanessa talks about her background and how she started keto
    • 7:55 Biggest mistakes she made when starting keto
    • 12:00 Intermittent fasting and the benefits
    • 24:18 How fasting and keto can impact a woman’s cycle.
    • 32:00 Talking about her diet and how she’s been eating more meat.
    • 41:00 How traveling to different places has impacted the way she eats.
    • 44:20 What her books all about.
    • 48:30 Talking about the legacy that she wants to leave behind.

    Tweets

    “You have to try things out to see what will work.”

    “I can share all the mistakes I’ve made and save people time, so they can get the results.”

    “In order to really get to your goals and be there successfully, you have to do something that’s going to be sustainable that you can keep up.”

    “the more you tune in and listen to what your bodies asking for you can really tune in and follow that guidance.”


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