What The Fat (WTF)

Latest Episodes:

#85 - Dr. Ryan Lowery | Priorities are Never in Conflict Jan 09, 2019

Show notes

Episode #85

Are you someone who uses the excuse of “I don’t have time”? If so, listen to this episode now and shift your perspective. Hear Dr. Ryan Lowery’s take on priorities and being fully present in the moment. Every single person has 24 hours in a day. It is a fixed interval; however, how you choose to prioritize your time is completely up to you. So stop using excuses and start making time to achieve your goals.

Enjoy the show!

Takeaways

Every single person-- no matter their age, race, gender, or anything-- has 24 hours in a day. That’s 168 hours in a week that can be prioritized. If you spend 8 hours a night sleeping, 8 hours a day working, around 4 hours a day eating, showering, and driving, exercise for an hour each day and completely take Sunday off, you still have 22 hours in a week left. Start prioritizing what you want to prioritize and stop using the excuse of “I don’t have time.”

Links/Resources

Dr. Ryan Lowery Instagram

Dr. Ryan Lowery Facebook

Dr. Ryan Lowery Youtube

Documentary Be Here Now

Show Notes:

The “I don’t have time” attitude 1:22
Everyone has 24 hours in a day 3:42
What are your priorities? 4:30
Balancing priorities if you have children 7:43
Being fully present versus half-engaged 9:37
Work-life balance 16:01
Prioritize what you want to prioritize: my challenge to you 16:50

Tweetable quotes

“There’s 168 hours in a week. If you spend 8 hours a night sleeping, you work a typical 9-to-5, you spend 4 hours a day between eating, showering, and driving, you exercise an hour a day, and you completely take Sunday off… you still have 22 hours in a week beyond all of that.”

“Besides every other thing people talk about, at the end of the day the one thing that we all have that’s the absolute same is 24 hours in a day.”

“Is it really that you don’t have time, or is it that it’s not a priority right now?”

“Priorities are never in conflict”

“People get lost and confused and wrapped up in this word balanced.“

“You do have time. Everyone has 24 hours in a day. It is what you allocate those hours to that become a priority.”

“Stop yourself and letting others from using the excuse of I don’t have time. Instead just understand that it’s not a priority, and that is completely fine but, It’s just a different mindset.”

“Priorities are never in conflict. Focus on what those priorities are and stop using the excuse I don’t have time”

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: @ketogeniccom

Videos: KetogenicCom YouTube

#84 - Dr. James DiNicolantonio | The Salt Fix Jan 02, 2019

Show notes

Dr. James DiNicolantonio, Pharm.D., is known in the scientific community as a cardiovascular research scientist and co-author of more than 200 publications; however, he has made strides in the ketogenic community through his recent book publications. The Salt Fix and Super Fuel: Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health are revolutionizing the way both average individuals and physicians see the cardiovascular effects of the ketogenic diet and salt consumption. Today on What the Fat, hear Dr. Ryan Lowery and Dr. NiNicolantonio have an in-depth discussion on everything to do with salt intake, fat sources, and the ketogenic diet.

Enjoy the show!

Takeaways

Two heavily misunderstood aspects of the ketogenic diet are salt intake and fat sources. Sodium is not the demon it has been popularized to be and may, in fact, hold the key to improving your health. Moreover, all fats are not equal, and a well ketogenic diet constitutes more than just sticks of butter and pieces of bacon. A thoughtful combination of the two will help improve your health on keto.

Links/Resources

Dr. James' latest books:

The Salt Fix

Super Fuel

Dr. James' Facebook: www.facebook.com/drjamesdinic/

Dr. James' Instagram: www.instagram.com/drjamesdinic/

Show Notes:

James DiNicolantonio’s background 1:42
The inspiration behind The Salt Fix 6:12
How did salt become demonized? 7:47
Alcoholism and how coffee causes salt depletion 13:50
The dangers of a low sodium intake 15:58
The benefits of exogenous ketones and the best salts 18:46
Pairing sodium with potassium 21:46
Daily sodium intake recommendation 24:46
What James’ diet looks like 26:19
How salt intake changes during intermittent fasting 29:03
Consuming salt before a workout 30:34
The connection between salt consumption and dehydration 32:33
Maximum daily salt intake and increased blood pressure 34:09
The relationship between sugar and sodium 36:08
Going against the grain and challenging current ideas about keto 40:00
Thoughts on the carnivore diet 42:39
The inspiration behind Super Fuel 46:55
The differences in fats (saturated vs unsaturated vs trans) 47:47
Benefits, downsides, and differences in fat sources 58:08
Cooking with coconut oil 1:03:44
What’s the difference between grain-fed, grass-fed, and grass-finished? 1:07:20
What a super-fueled day looks like 1:09:39
How food changes when it’s been cooked then cooled 1:11:09
Where you can get your copy of Super Fuel and social media pages 1:15:38

Tweetable quotes

“Low salt is literally just as bad on insulin resistance as high sugar”

“Keto sometimes gets a bad rap is because a lot of people have a misconception of what a ketogenic diet should be”

Dr. Ryan Lowery’s Instagram page: @ryanplowery

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: @ketogeniccom

Videos: KetogenicCom YouTube

#83 - Steven Lowery | Pick Your Own Path Dec 21, 2018

Show notes

On today’s episode of What The Fat, Steven Lowery describes what it was like graduating with a business degree in 2009--- right in the midst of the financial crisis. Hear how his life was changed by deciding to teach at low-income schools through Teach For America and ultimately ended up getting his masters degree. If you are a high school student or looking at going to college, you won’t want to miss his advise on student loans and college choices!

Enjoy the show!

Takeaways

Don’t stress so much over your school or degree. Focus on your passions and you will find a way to make it into your career.

Links/Resources

The Trevor Project

Parents and Friends of Gays and Lesbians

The Human Rights Campaign

Show Notes:

Steven’s educational and business journey 1:25
Getting a master’s degree while working 6:34
Student debt and advice for high school students 9:45
The influence of Harry Potter 14:33

Tweetable quotes

“Find something that works for you, hustle for those scholarships and financial aid as much as you can, get educated on students loans-- know the difference between variable and fixed rates-- and know what you are signing up for.”

“There’s more than one way to get to yo ur dream.”

Dr. Ryan Lowery’s Instagram page: @ryanplowery

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: @ketogeniccom

Videos: KetogenicCom YouTube

#82 - Steven Lowery | Coming Out Dec 20, 2018

Show notes

Being called names….being the outcast. That’s what it meant to come out of the closet in a small town ten years ago. Today, Dr. Ryan Lowery’s brother, Steven, recounts his journey on finding support and acceptance as a gay man. Hear his advice for anyone considering coming out and how you can be supportive if a friend of the family member comes out to you.

Enjoy the show!

Takeaways

It doesn’t matter if your gay, straight, bi, trans, or anything else. You are a human being and you deserve to be treated with the same love and support as anyone else.

Links/Resources

The Trevor Project

Parents and Friends of Gays and Lesbians

The Human Rights Campaign

Show Notes:

Steven’s experience coming out of the closet 1:53
How Ryan’s perspective about being gay has changed 5:40
Derogatory terms and how things have changed since the 2000s 7:55
Steven’s advice for anyone thinking about coming out of the closet 11:14
Looking at things from a perspective and being supportive 12:38
Resources on your Journey and where to find support 14:22

Tweetable quotes

“I don’t care if you're bi, you’re gay, you’re straight, you’re trans. It doesn’t matter. You’re a human being.”

“Make sure you have a strong foundation of support. You know your family very closely. You can almost predict whether or not it is going to go well or if there is going to be some trepidation, and it’s unfortunate that burden falls on the person coming out. Give them time, seek to understand, and education.”

“You’ll eventually find your people. That journey can be long and wrapped with hurdles and obstacles, but one day you’ll overcome them and be able to truly live your best self.”

Dr. Ryan Lowery’s Instagram page: @ryanplowery

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: @ketogeniccom

Videos: KetogenicCom YouTube

#81 - Steven Lowery | Growing up Lowery Dec 18, 2018

Show notes

Today on What The Fat, Dr. Ryan Lowery speaks with his brother, Steven, about weight loss and the psychological factors influencing his dietary habits. Hear Steven recount what is was like always being the “bigger” kid, his struggles with comfort food, and cheating on keto.

Enjoy the show!

Takeaways

There is an emotional component to food that can make it an addiction. Habits and addictions take time to break. Your weight loss journey will have setbacks, but don’t ever quit because you fell off the wagon.

Show Notes:

Playing sports in school and growing up with Ryan 1:52
Growing up and always being on the “larger” size 4:40
Trying Tae Bo and trying to lose weight 8:02
Transitioning into college and gaining weight 9:20
The emotional and comfort components of food 11:30
Cheating on keto and making it a lifestyle 15:56
Trying to lose weight and New Year’s resolutions 19:29
Where does Steven want to be in a year 23:19

Tweetable quotes

“The thing that is always the draw is the food component. The social and emotional [components], and addictions, quite frankly, to certain types of food and they way it makes you feel and the way it sort of comforts you that is really the bigger battle when it comes to my personal journey with weight and weight gain.”

“I need to be 110% in, or I’m fully out.”

“I want to feel healthier. I want to feel comfortable in my own skin.”

“You can’t get off the train if it’s only one pound next week and you lost five the first week”. There’s going to be wins. There’s going to be setbacks. There’s going to be weeks where you bust your booty and you gain weight back.”

“You need to find intrinsic motivation to be successful”

#80 -George Makovec aka Grandpa | Life Lessons Learned Dec 14, 2018

Show notes

Today’s guest on What The Fat is Dr. Ryan Lowery’s grandfather: George Makovec. Hear more about his current medical conditions and how they have shaped his views on life. Gain invaluable knowledge, insight, and advice on life, fighting through adversity, and spreading kindness.

Enjoy the show!

Links/Resources

Dr. Ryan Lowery’s Instagram page: @ryanplowery

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: @ketogeniccom

Videos: KetogenicCom YouTube

Show Notes:

What life has taught grandpa 1:24
Grandma’s current medical conditions 3:05
What grandpa regrets 7:55
Overarching to younger people 9:39

Tweetable quotes

“You should always push a little bit. Don’t just sit back and give up...don’t go crazy, but don’t take a lane down and go back to the same every day. Every day if I wake up, I might see a little less, but I see, I feel and I go on.”

“You’ve got to laugh. You have to have a little humor-- a lot would be better- but a little humor is good.. You have to laugh. Even in adversity”

“Perspective allows you to see in the good in things”

“If you have a dream… follow it. Try it. Most of the time you aren’t going to succeed, but at least try it.”

“Just one person is all that matters”

#79 -George Makovec aka Grandpa | Family and Health Dec 13, 2018

Show notes

Today on What The Fat, Dr. Ryan Lowery interviews his grandfather: George Makovec. Hear how his grandparents met, their heritage, and the giving mindset. Gain insight into how grandma’s diet affected her health and eventually contributed to her passing.

Enjoy the show!

Takeaways

George believes that if his wife could share one thing with the world, it would be to never take life for granted and always spread kindness.

Show Notes:

How Ryan’s grandparents met 1:03
Grandma’s cooking and diet 4:17
The day grandma entered the hospital 9:49
Would grandma still be alive today if she was not overweight? 13:01
The mindset of always helping 14:06
If grandma could share one thing with the world, what would it be? 1:540

Tweetable quotes

“The meal wasn’t finished until dessert… in our family, we go through the meal just to get to the dessert.”

“Life’s more important. We’re here to help.”

“Everyday, live so nobody is going to curse you when you’re dead”

“Try to help. It doesn’t cost-- not really. It doesn’t take away nothing from you. But if you give something to somebody else, then that person may help somebody else.

#78 -George Makovec aka Grandpa | "Don't Take Life for Granted" Dec 12, 2018

Show notes

On today’s episode of What The Fat, Dr. Ryan Lowery interviews his grandfather: George Makovec. Hear his grandfather’s first-hand account of growing up in Italy, migrating to America as a Displaced Person (DP), and being drafted into the military. Learn from his perspective on life and being grateful for the world we live in today.

Enjoy the show!

Takeaways

If you are a “millennial” consider yourself blessed that you are not drafted away from your home, career, school, or loved ones to serve in the military. Our grandparents were not so lucky and we should never take the opportunities we have for granted.

Show Notes:

Grandpa’s journey and migrating to the United States 2:05
Joining the military and meeting Grandma 8:12
Italian culture and food preferences 9:34
Life after the military and job experience 12:10
The mentality behind hard work 13:40
Working at 60 years old 15:06
What Grandpa learned at the hospital 17:50

Tweetable quotes

“How grateful we are to live in a world right now where I am 26 years old and don’t have to be pulled out of what I am currently doing to go into the military and I don’t have a choice.”

“Life is not a given...you don’t take life for granted. Never.”

#77 -Danny Vega | Fat Fueled Family Dec 07, 2018

Show notes

On today’s episode of What The Fat, Dr. Ryan Lowery interviews Danny Vega on his views about the ketogenic diet. Hear more about Danny’s parenting philosophy, how he started his kids on keto, and how he educates his family on proper nutrition.

Enjoy the show!

Takeaways

Don’t just tell your kids not to eat something, but rather give them autonomy and teach them how foods affect their body. Teach them, educate them, and give them independence so they can make the healthiest decisions for themselves and grow to have a healthy relationship with food.

Links/Resources

Danny's Instagram: @KetoCounterCulture

Fat Fueled Family: www.fatfueled.family

Show Notes:

Danny’s parenting philosophy and starting his kids on keto 1:01
How Danny coped with his son being hit by a car 10:16
“Be here now” and being present 16:00
Danny’s biggest advice 17:51
Where to find Danny and his family on social media 22:21

Tweetable quotes

“The number two thing, besides modeling behavior, is giving [children] autonomy and putting them in a position of decision making as much as possible.”

“[If you have picky kids] first, right now, throw away everything that’s bad. Donate it or whatever; just get it out of the house.”

“We are in a constantly fed state… the average American eats 11 meals a day… it’s the snacking epidemic.”

“Winner’s don’t lose; they learn.”

“Act now. Just do not waste any more time. People think we have so much time and we don’t… we can die”

“Never be afraid to give”

“Write yourself a eulogy. See what you think people would say about you right now. What do you want them to say about you? Then start from there and say, ‘how do I create that.’”

“You’ve got to learn everyday… learn about the things you are passionate about every day. Listen to the people that disagree with you…”

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: @ketogeniccom

Videos: KetogenicCom YouTube

#76 -Danny Vega | The King of Carnivore Dec 06, 2018

Show notes

Today on What The Fat, Dr. Ryan Lowery will continue to explore Danny Vega’s overall health transformation. Listen along to hear some new and exciting things coming into the keto space, how the ketogenic diet helped Ryan’s mom, and the psychological factors of body composition and performance.

Enjoy the show!

Takeaways

Overall health is a lot more complicated than just nutrition and training. If you don’t have control over the aspects like stress, sleep, and your social life, then you won’t be seeing the changes that you want to see.

Links/Resources

Show Notes:

New and exciting things in the keto space 0:38
How the ketogenic diet helped Ryan’s mom 5:04
Danny’s fitness transformation 7:16
How the people you surround yourself with impacts performance 13:07

Tweetable quotes

Danny's Instagram: @KetoCounterCulture

Fat Fueled Family: www.fatfueled.family

“Let’s look at the skill acquisition of doing the right exercises. If something’s not working, maybe it’s not the exercise, maybe it’s your execution.”

“We’re training for contraction, not completion”

“The main thing that I learned was learning how to get the best contraction in every single length of the muscle.”

“It’s [all] about the people you surround yourself with, the environment”

“It’s more than just training and nutrition, there’s a lot more that goes into it to overall health”

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: @ketogeniccom

Videos: KetogenicCom YouTube