The advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition.

Hello, I'm Kimberly King, and welcome to the mother's market podcast, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, it's the hottest diet around where you use fat for energy instead of sugar, it's the Keto diet, keep that resolution and learn how to Keto diet, melt away those unwanted pounds, plus later, we'll tell you what's going on around town and what's new at mother's market, but first up, we're happy to welcome back Dr. Linda mares to the show, Dr. Linda as a corporate wellness doctor that has been practicing since 1993, she's also a wellness educator, certified nutritionist and a personal fitness trainer. And we welcome back to the mother's market radio show, Dr. Linda, how are you? I'm doing great, I'm so excited to be here.

So great to have you here. Why don't you fill our audience in a little bit on your mission and your work, just before we get to today's show topic... Well, it seems like my mission is always changing just because I'm changing, but primarily I love working with women, helping them to regain their health, and I would say it's helping to regain their health to become the best version of them.

I love it. And yeah, we were just talking a little bit off the air about today's topic, which is the ketogenic lifestyle for women, and I would love to have you explain what is the ketogenic diet and why has it become so popular... Well, so many people are familiar with the Paleo, the whole Paleo movement, the primal movement about eating real food. I... That the ketogenic diet has become kind of a shoot-off from that, where it's actually a high fat, low carb diet, and I don't even like to call it a diet because I believe that that's just how our ancestors ate for a long time. And what's interesting is we are actually born and what something called ketosis, so the COGIC diet is about just having a high fat, low fat or see high fat, low carb. And basically what that looks like is lots of healthy fats, not your industrial oils, but more like coconut oil, grass-fed butter, avocado oil, and some of your healthier fats like from protein from animal sources.

And then you wanna go more, you're lower carb from your vegetables, and of course, berries, those are all lower carbs, so people do really well on that diet... I don't even like to call it a diet. It's a lifestyle. And you just feel amazing. And that's true, I think... Yeah, that diet Word we should throw away... Right, I know it is. Trentino sounds a little bit like the accent while the Astley and Atkins came out years ago, and it is similar, it's similar, but it's not... Atkins was definitely low car, but they were high protein, keto is more high fat, low carb, more moderate to low protein, because what a lot of people don't know is that your protein, if you have too much protein, that could actually turn into glucose, which will spike your insulin levels, and that's the whole point of doing a HIV fat diet to keep your insulin to levels low, but can you explain the difference between good fat and bad fat, so the good fats, as I mentioned before, like the coconut oil, the grass-fed butter, your healthy fats from animals that have been sustainably raised, some of the bad fats out there that we hear about, and I have a lot of my patients stay away from are your Industrial seed oils. Remember, canola oil was touted as one of the healthy oils, and people don't realize that it's very toxic and it creates so many health issues, and I would say it aches you quicker too, and being in the health and wellness industry, of course, you wanna look your best all the time and food, we'd like to use food as medicine, so I say stay away from all those vegetable oils that... Especially the canola oil.

Okay, so that's a huge, great tip, but you had mentioned the coconut oils and the avocado, grass-fed, the grass-fed butter, loved the carry Gold Butter from Iran.

Okay, I see that from me, what can you eat and what should you avoid some of the primarily as I mentioned, anything coconut.

So coconut milk, he got coconut cream, your coconut oil that you can cook with, then you have MCT oil, it is the medium change triglyceride that actually does come from coconut oil as well, and it helps you lose weight as whatever.

And it's great for your brain, your brain just loves MCT oil, and of course, the grass-fed butter, healthy fats from pasture raised animals, fish as well.

So those are some of the ones that we recommend when they go on a higher fat diet, you can also... I think one of the mistakes that people avoid are the carbs and even the vegetable carbs, I'm like, No, you wanna eat a lot of leafy green vegetables, your crushers vegetables, like your kale, your broccoli, and then put lots of healthy fats on the... The oils that we were talking about, and you wanna keep your carbs to minimal like fruit to a minimum, so berries are very... Like berries and pairs and Greece, the top three fruits for the Ketogenic diet or lifestyle... But when you say carbs, not like potatoes or not... Yes, you wanna avoid the potatoes, the higher... Start your carbs. Yes, and sweet potatoes. We do allow that on the eating plan, and it's more of a slower carb, so people do pretty well with that, and once again, when you start adding the fat on to that, it slows down the insulin response that people get, so... Love it though. One, that's gonna be the hard part. Right, they know to the breads and the starchy part of things, but why is it so hard for women would talk about...

I know this is your expert... Yes, yes, I think with women, we have some... I think a lot of it has to do is our relationship with food, and we become... I think it's more like body image, that's number one, our relationship with food is a little bit twisted, I know...

I knew I grew up that way with... I started dieting probably when I was 12 years old, that's pretty ridiculous, however, that's pretty common now, so a lot of the roles that are in middle school, they're so conscious of their body and they all feel like they have to look like the super model super skinny and perfect. And they don't even look perfect.

I know, and then of course, social media is pretty... So with women, it's just... I always say it's a lot different with women, it's more about having a healthy relationship with food, and a lot of us were emotional years, I hear that a lot. It's like we go to food for comfort, and that's the biggest challenge, and it's about establishing a healthy relationship with food, the beauty about the ketogenic lifestyle and the diet is when you start eating higher fat, you start to create less of the sugary stuff because that's the first thing that women go after it, that's the first thing they wanna eat, they call it... That's my comfort food. Nobody's comfort food is salary, right?

Ember or broccoli or K. older comfort food is always something with sugar, so that's really interesting 'cause that is that... I have a sweet tooth, but so what you're saying is when I start to introduce more fat into my diet, then I'll have less of a Tetley... Absolutely, when I transitioned from more, I had been doing Paleo for so many years, I've always eaten pretty clean, however, my fat wasn't as high I was, so eating a lot of protein as soon as I switched over to doing more of the higher fat and the ketogenic things just changed because I was still having to sugar cravings, I still looked for Paleo cookies, Paleo breads, Paleo pies, I still wanted all the sweets and candy. Paleo can be anything, but when I switched over and started increasing more of the higher fat, less protein, my sugar cravings just pretty much were abolished at that time, and that's what we're hearing a lot of the women, so it's like, I don't create... Sure, Korean more.

And it's awesome.

So can you lay out a menu like what do you have... Give me an example of your day... Okay, so for breakfast, roll right now, because I've been eating this way for a while, I don't... I skip breakfast a lot of times, but normally the way we start... Some of the ladies, as I said, Okay, you can have bacon and eggs in the morning. And I was like, What better bacon and sausage. That's an example at this pudding, which is lots of its coconut milk with some gasses, very high fat, so it's very satiated, there's even smoothies that you can have with coconut milk, some MCT oil, some berries in a plant-based protein. Those are some examples. lunch would be like a huge salad with lots of healthy fats in there, so I like to drizzle coconut oil or ores, be MCT oil, avocado oil, coconut flakes, because once again, the coconuts high in fat, so that keeps you satiated, put a little bit... All As on there as well, because of the healthy fats and some chicken fish, same thing for dinner, and you feel you feel satiated, and I think that's the key with the keto lifestyle, it's like you wanna feel full... I mean, it really sucks when you feel like you're on a diet and you're always hungry, and that's how I was before in the past with doing Paleo or vegan or vegetarian. I've done all those.

You buy them all. So I feel like this really works, I'm not craving sugar, and that's huge because I have a strong willpower, but physiologically your body is gonna trump your will power.

Yeah, right.

No, that's so good to hear because I'm always... I do have that sweet too, how long do you need to be on the Keto diet before you feel a lot benefit... Well, there are several ways to start it as far as... I kind of compare women in men, men usually fell within three to four days, they will start feeling a difference, women, we have to start them a little bit slower, within the first week, they start to feel a difference. Some of the things that I'm hearing with women is less pain, they're happier, which when someone said, I just feel really happy, and I think part of that is because they're not creating the sugar and they don't feel like sugar has a hold them... I think we're looking for like a hostage to sugar... Yeah, that's what I felt like is being a female, it's just like, Oh, I'm addicted to sugar. I had food fantasies.

So women, it depends, they can start feeling a difference within a week, within two weeks, within three weeks, it all depends on how they start, and so depending on the protocol, and we can definitely chat about that a little bit later, is the approach that I start with women, because we are different. Jumping into something right away. I think in going absolutely low carb, like less than 20 grams of carbs for women can be detrimental, I'm like, You don't wanna start that way, you wanna slowly work your way into it, it's kind of like who goes out and runs a marathon in the two weeks notice I eat that they train for that, and I kind of like to say, well, the keto lifestyle is kind of like a marathon, you have to train for that and have that we say that metabolic machinery train the body so that it can adapt to that type of lifestyle. So I guess that's really what I was just gonna say. So it takes patience to stay with it, but yeah, it's... We did you just say something? So it's kind of a... It's the metabolic machine ROF, training your body to get adapted to start using fat as fuel instead of sugar is field, that is the key right there. And it's a term called fat adapted, when your body uses the fat is, it's awesome, 'cause we all have extra fat, I don't care, it's a... Right, that's funny.

Ottawa always tap into that. Reserve in the body.

Yeah.

Okay, well, this is very interesting, we have to take a quick break, but right now... More in just a moment. Don't go away, we'll be right back.

And welcome back to the mother's market radio show. And we wanna remind you that if you missed any portion of today's show, you can find us on iTunes by searching mother's market or download the show from our website, mothers market dot com, click the link for radio and listen to the past shows, plus download our Healthy Recipes and money savings coupons, all available at mother's market dot com. And now, back to our interview with chiropractic wellness, Dr. Linda markets and we're talking about the ketogenic lifestyle for women, and I love that we called it a lifestyle... We got rid of the word diet.

So I do wanna, first of all, ask you about approaching the timing of the keto lifestyle and for women, because we were just talking a little bit off the year about coming in and out of this, but because I've never done this. So what would you say to a... How To Start, how a woman would start at compared to a man, because a lot what we're seeing with the ketogenic lifestyle, ketogenic diet, super low carb, under 20 grams of carbs, that's crazy for a woman to try that, 'cause most women are probably eating over... Easily 100, maybe 200 grams of carbs a day, especially because they're eating the what the week ends, the oath correct Cokes and so forth, and they snack a lot because their mentality of, Oh, it's a small snack, so there's not a lot of calories associated with it, but there's a lot of carbon has, it's gonna create the insulin response, so with a lot of the women, the way we started, instead of starting the Lolo carb at the get-go, and we usually start them right around 75 grams of carbs, so... Take an apple, for example, an apple can have a medium size apple can have anywhere from 16 to 20 grams of carbs, so I hate... Don't even think of it in that.

Right, it's an apple and it's natural and it's healthy. Right, but if you already had four in a day that there's your card fix right there, so you wanna start more 75-80 maybe the first, I would say the first week, and then go higher fat, sometimes we start the patients about 80-9000 grams of fat, a day and so basically what that looks like is a tablespoon of grass-fed butter is 14 grams of fat, and my notes number on the table, I'm an oil or coconut oil, avocado oil, that's another 14 grams of fat, so you can easily get the fat in there if you do three servings of fat at breakfast, lunch, dinner, whether you put it in your coffee, on your salad, whether you're eating some meat or chicken, you're gonna get some fat in there, it's easy to get the healthy fat in there, keeping the carbs lower, and then the second week, you wanna go less maybe 50 grams, third week, you wanna start tapering down to maybe 20-30, whatever a female feels good at and continue to increase the fact every single week by maybe 14 grams of fat, and I say the protein... Most women do really well, right around 50 to 80 grams of protein, and that's what I have found, because as I mentioned earlier, if you have too much protein, that does turn into glucose, especially if you're not active and if you're sitting a lot all day, and you're not using it, and it's gonna be stored as fat in the body, you do, it's really... It's not that hard to do, it's a very easy eating plan lifestyle to transition into, so can you explain... We talked a little bit about this earlier, but being fat-adapted and... What does ketosis me?

Okay, so there's a difference, people think that you can be be fat adapted and that means you have to be in ketosis and vice versa, really it's about when you're fat-adapted, it means your body is using fat as fuel, that's its primary source. Doesn't necessarily mean that your body is making ketones and being in ketosis is... You've probably seen or if not, I'm gonna educate you on this little urine strips that people will be on the strips and they're looking for that, that purple color or they check their blood and they want it to test at 05 to 3-0, and they're like, I'm in ketosis, and you can... Just because you're in ketosis doesn't mean that you're gonna lose weight. And I think that that's where the mistake is, so ketosis just means your body is making ketone bodies, which is great, but being fat-adapted is better, so you wanna be fat-adapted, so it usually comes being on preparing your body to use fat as fuel and the secondary as far as being in ketosis, that's just like a bonus.

Okay, so you can go in and out of ketosis... Okay, I'm glad. Thank you, that makes a lot more sense now. How long does it take to become fat adapting?

As I explained earlier, you can set your body up the way the women do it, I said within two or three weeks, they can easily get fat adapted, we have them start testing for ketones, not until the third week, and usually they all start testing positive.

Okay, I thought that only meant to get into ketosis, but that's a AENEAS. Yes, you can test to see if you are in ketosis. And usually, I do recommend women to just the first several weeks to play with that, because if you've been doing this fat-adapted lifestyle, keto lifestyle for a while, you sometimes will not test that your body is making ketones because your body has become so efficient that you're not gonna see it in the blood or you're in a cave in to our end, and so is getting those trips the only way to know if you're an... Well, you can use the strips, which are very effective, maybe the first few weeks after that, they're not very effective, so it's kind of say, if you've been doing this for all, it's a waste of money, that's traditionally a lot of people that've been doing the ketogenic lifestyle don't test that way. There is testing the blood, I think it's the most popular inefficient way, there's also a breath... A meter that has come out, however, there are some pros and cons with that, it's not as expensive, your initial investment, however, what we've been seeing is that it's not as accurate, it just takes time to do that and kind of mixed readings with that, at least with the blood... It's pretty accurate. How are the negative side of that? It's like, yeah, you're gonna prick your finger, and I don't like doing that, but now I do it and I don't do it as regular anymore, maybe once a week what I check to see in most of the time I am.

So overall, how long have you been through the illness, and so just because you have had a history, you said before we into this, I wanted to ask you your benefits and what you've seen of the ketogenic diet and lifestyle as compared to... And we talked about sugar.

Yes.

So what are your other benefits... Well, I think the biggest one is not being addicted to sugar... Okay, it's like a DUI, feel so free and that's most women, it's like they're addicted to surgery, that's the biggest thing. Is the addiction to sugar? Second thing, my skin, I feel like my skin has really improved, having an autoimmune condition, I'm not as tired anymore, so that's another one, of course. Weight loss is great, just decreasing body fat, sleep is much better, and we say Just a mental cognition, you just feel like your brain's been turned on, and when you start working with women that are going through that change of life than menopause, and they go through that yeah, their brains change. They're like, I can't remember things.

Right, this is the way to go. The keto lifestyle is definitely the way to go, so just become like a feeling that you're in tune with your body and then you assess...

Yes, yes, women become very... We're intuitive as it, but would become just even more in tune and you don't have to... I think to challenge, sometimes we do the ketogenic lifestyle people, I have to say, as I mentioned, you have to eat 20 grams of carbs or less, otherwise you're not gonna be in ketosis, but that's not necessarily true because I've had a lot of women in... As I was mentioning earlier, that I can eat 50 grams and 75 grams and still be in ketosis and test... So it is different for every person. It's not a diet per se, that you have to follow this way, you start to just learn what does your body need? That's the beauty of it, is you do become in tune with your body just like a mom, he comes in tune with her child... Something's not right, right. Are there any downsides to the... To, I think one of the downside is if you start... If you do it wrong, if we start, if we as women try to do it like men, then you're gonna go through what's called the keto flu. You feel horrible. You feel sick. You're just like, I don't wanna do this, it doesn't work. I've been doing it for a week and I just, I don't wanna do it. They wanna give up. So I think the downside is they're not doing it properly, and they're giving up way too soon before they can reap the benefits, and they're just like, Oh, it's just another die and it doesn't work.

I think that's probably one of the downside is not doing it right. I believe that we need to have electrolyte. When we start this type of eating plan, you have to make sure that your digestion is pretty good, and if it's not, then you can start taking some digestive enzymes, which I highly, highly recommend, so digestive enzymes and electrolytes, and even just some liver support, like some bitter herbals to make sure that your liver is working properly and it's optimized, and also the gallbladder because you are adding more fat, it is a very high fat diet, and do you recommend making sure that you're working with somebody like yourself? Absolutely, I think that's the biggest thing I have that group support a... Start trying to do anything on your own is really hard.

And women we love... We love groups, having accountability to a wellness support, and we say, women, we go to the bathroom together, but women, we love that group and having that support and just when you know, if you start going through a challenge and if there's another lady there to support you and say, you know what, I felt the same during, hold on, it's gonna get better, that's just somebody cheering a son, so you can get that support in person now there's Facebook, their social media, there's abundance of opportunities to work with somebody, even as a group, I work with the groups I work on online. So yeah, you don't wanna do this by yourself, you want the support, so what would be the best way to get someone started on this type of an eating plan and... But the best way to go about it, the best way I would say one, is to keep it simple, keep it simple, so it's a... Choose three fats that you like, coconut oil, maybe like avocado, grass-fed butter, choose three vegetables that you know you're gonna eat, maybe it's broccoli, kale, asparagus, and choose maybe three of our two proteins that you like, maybe fish or chicken or beef. That's a good way to start a just and keep it simple with really basic simple recipes, there's a lot available online, you can even Google it, and I even have something that women can start and how to start the ketogenic lifestyle. I do have something available for women... A guide. It's a free guide.

Wonderful, and thank you so very much for your... Some great advice, and we really appreciate your knowledge, and we look forward to having you on again, but in the meantime, you can get more information on Dr. Linda and her website, Dr. Linda Markaz dot com, also keto lifestyle for women dot com, and we look forward to your next visit. Thanks for having me, and thanks for listening to the mother's market podcast, and for shopping at mother's market, the advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition,