Keto Living Podcast with Trina Krug

Episode 50: Total Carbs or Net Carbs? My Flexible Approach to Carb Counting I bet you've wondered if you should be counting total carbs or net carbs at least once in your keto journey? Am I right? Let's settle the debate once and for all!  We'll dive into fiber and sugar alcohols and cover my flexible approach along the way.  FB Group: https://www.facebook.com/groups/903976939703934 Show Article with references: https://trinakrug.com/total-carbs-or-net-carbs-my-flexible-approach-to-carb-counting/  

Episode 49: Nutritional Ketosis Do ketosis and nutritional ketosis mean the same?  What is nutritional ketosis good for (hint: YOU).  Learn what nutritional ketosis is, how to get into it, how to stay in it and so much more! Free keto consultation: https://trinakrug.com/holistic-health-coaching/ FB Group: https://www.facebook.com/groups/1993303330779537 Nutritional Ketosis Recipe Guide: https://trinakrug.thrivecart.com/nutritional-ketosis-recipe-guide/ References (at bottom): https://trinakrug.com/nutritional-ketosis/

Episode 48: Keto and Insulin Resistance Today we dive deep into insulin resistance and its root in many chronic diseases and illnesses. We talk about the following: What is Insulin Resistance? Is High Blood Sugar Bad? Is High Insulin Bad? How Do We Become Insulin Resistance? Does Keto Cause Insulin Resistance? How Do We Reverse Insulin Resistance? Ben Bikman's book: https://amzn.to/2TCFsmx Keto Community: https://www.facebook.com/groups/thehappybodyprojectmovement Keto Recipes Group: https://www.facebook.com/groups/KetoDessertsAndTreats Resources for the episode: https://trinakrug.com/how-to-reverse-insulin-resistance/  

Episode 47: Intuitive Keto Learn how to implement intuitive keto for long term health and success and be able to identify fad traits to stay away from. Benefits of Carb up Days: https://trinakrug.com/cyclical-keto-for-women/ Cyclical Keto for Women: https://trinakrug.com/cyclical-keto-for-women/ FB Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement

Episode 46: Escaping the Toxic Keto Diet Culture I'm not talking about escaping KETO, but rather escaping the toxic culture that currently surrounds the keto diet.   Let's talk about food shaming, "that's not keto" and all the things! Facebook Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement Reference: https://www.ncbi.nlm.nih.gov/books/NBK499830/

Episode 45: Cyclical Keto and Women Men and women are different.  No surprise there, right?  Let's talk about some ways keto affects women and men differently and how cyclical keto can help women on the keto diet! References from podcast AND healthy carb up meals can be found here: https://trinakrug.com/cyclical-keto-for-women/  FB Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 44: Surviving The Keto Egg Fast You’ll all heard it.  The Keto Egg Fast.  Have you thought about it?  Wondered what it is and if it is for you?  This is the episode for you! My Egg Fast Meal Plan that I followed: https://trinakrug.com/keto-egg-fast-recipes/ Facebook Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 43: Today we dive into the statement "That's not keto" and when it makes sense and when it doesn't.  HINT: it doesn't make sense with carrots (WHAT?) AND we also tackle the statement "I'm in ketosis but not losing weight". Find out how they relate to one another! FB Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ Membership: https://trinakrug.com/the-keto-option-membership-info/ References: [1] https://www.ncbi.nlm.nih.gov/pubmed/19087366 [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/ [3] https://www.ncbi.nlm.nih.gov/pubmed/28544794 [4] https://www.healthline.com/nutrition/6-foods-that-cause-inflammation [5] https://pubag.nal.usda.gov/catalog/558743

Episode 42 – Top 7 Wrong Ways to do Keto Let's set the record straight and get back to keto for health!  There are 7 ways I see people doing keto wrong.  And yes, there IS a wrong way to do it! Sign up to get FREE keto recipes right in your inbox: https://trinakrug.com/keto-recipe-subscription Keto FB Community : https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 41: Strict Keto, Dirty Keto, Lazy Keto, Oh My! Learn about all the different categories of the keto diet and figure out which one makes the most sense for you! Private Facebook Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ Sign up for FREE Keto Recipes delivered right to your inbox: https://trinakrug.com/keto-recipe-subscription

Episode 40: Keto and Weight Loss - What happens and why? Are you curious about how your body loses weight with keto?  Why are you aren't losing weight?  The different stages of weight loss?  Stalls?  Plateaus?  Solutions? Perfect!  This is for you! Links I promised: Maros Calculator: http://bit.ly/2S3pGyP Healthy Carb Up Meal: https://trinakrug.com/healthy-keto-carb-up-meal/ Private FB Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/  

Episode 39: Keto Diet, Insulin & Diabetes A deep dive into the keto diet with respect to insulin, insulin resistance, prediabetes, type 2 diabetes and type 1 diabetes.   You don't want to miss this one! Private FB Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ Sources can be found in here :https://trinakrug.com/keto-diet-and-insulin  

Episode 38: What Keto IS and what keto ISN'T Let's dive deep into the keto diet, what it is and what it isn't. My Favorite macros calculator: http://bit.ly/2S3pGyP FB Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ FREE Keto Recipes: https://trinakrug.com/keto-recipe-subscription  

Episode 37: Top 10 Keto Diet Tips When You Have a Non Keto Family Find out the best ways to succeed with Keto when you have a non-keto family.   Keto Guide To Wine: https://trinakrug.com/keto-wine-guide Private FB Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement  

Episode 36: Ketosis does not mean weight loss That's right!  Listen to this episode to find out WHY ketosis does not mean weight loss and what might be disrupting it.   Before 2/15/19 - Click http://bit.ly/2JGcEAD to get up to 40% off any of the THREE awesome keto bars flavors (salted caramel, lemon poppyseed, and almond butter brownie).  Buy 1 box, get 20% off, buy 2 boxes, get 30% off, buy 3+ boxes, get 40% off. After 2/15/19 - use code RUNNINGKETO for 20% your entire order. FB Group : https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 35: The keto guide to wine Let's get down to the nitty-gritty details about keto and wine!  Can you drink wine?  Why or why not?  Considerations? How much?  What kind?   We talk about it all! Join the private Facebook community here: https://www.facebook.com/groups/TheHappyBodyProjectMovement   Get started on keto right and pick up your copy of Going Keto: https://trinakrug.com/going-keto  

Episode 34: The down and dirty on keto fat bombs Fat bombs, fat bombs, fat bombs!  All you can eat, right?  WRONG!  Right from the start?  NO!  Why?  Let's dive in and find out! Private Keto Diet Facebook Group: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ "Going Keto" eBook: https://trinakrug.com/going-keto  

Episode 33: Keto goes beyond just macros Today we dive into why keto is more than a set of numbers, what your macros percentages really mean, how not all macros are created equal, and lots more!   Join the private FB community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ Fav Macros Calculator: http://bit.ly/2S3pGyP FREE 30 Day Keto Kickstart Challenge: http://bit.ly/2sFd56u  

Episode 32: The Case Against Keto We've all had people come up and give us their unsolicited advice about keto is bad.  Let's talk about "The Case Against Keto" and combat all the "negatives" with the right information!   All resources and videos from this episode can be found here: https://trinakrug.com/the-case-against-keto/ Make sure to join my private Facebook Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/  

Episode 31: The top 6 Keto Myths Let's discuss the top keto myths that plague the keto community!  You might even have fallen prey to some of them if you are just learning the keto diet (or even a seasoned pro)! Access to PRE-RELEASED "The Keto Option" Cookbook recipes: https://trinakrug.com/tko-membership/ Facebook Group: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ IG & Pinterest: @trinakrug References are located in this post: https://trinakrug.com/keto-for-women/

Episode 30: How to start the keto diet (AGAIN) If you are starting again, then that means you stopped.  In this episode, we dive into all the reasons you probably stopped and how to transition back into keto again and be successful this time!  And if you are brand new to keto, you will find this episode helpful too as we talk about the reasons keto attempts fail and how to turn it into a sustainable lifestyle! Join the FB community here: https://www.facebook.com/groups/TheHappyBodyProjectMovement Sign up for my FREE recipe subscription here: https://trinakrug.com/keto-recipe-subscription  

Episode 29: Ketones and Blood Sugar - What you need to know! There is an intricate relationship between blood sugars, insulin, ketones, your health! Knowledge is power and knowing your body and how these all relate is critical! Request to join my private FB group: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 28: Are Veggies Optional? I this episode, we dive into VEGGIES and whether or not you need them on keto!  We even touch on carnivore keto and sustainability. Facebook Group: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ Blog: https://trinakrug.com/is-your-butter-grass-fed-hint-it-needs-to-be/ References: https://www.choosemyplate.gov/vegetables-nutrients-health  

Episode 27: My immune boosting concoction that I add to my keto smoothie In this episode we will talk about the 4 spices that I add to my keto smoothie and WHY I do it each day! Join my private FB group here: https://www.facebook.com/groups/TheHappyBodyProjectMovement Sign up for my FREE weekly recipe subscription here: https://trinakrug.com/keto-recipe-subscription References here:https://trinakrug.com/my-immune-boosting-inflammation-busting-concoction/

Episode 26: Breaking the keto weight loss stall Learn my top 4 reasons you aren't losing fat and my top 4 tips for breaking through the keto weight loss stall! Join my private keto and low carb FB group:https://www.facebook.com/groups/TheHappyBodyProjectMovement/ Sign up for my FREE weekly recipe subscription: https://trinakrug.com/keto-recipe-subscription References: https://www.ncbi.nlm.nih.gov/pubmed/14671205

Episode 25: Working out on keto "You can't workout on keto", "You can't do intense workouts", blah, blah, blah. Not true!  Find out the scoop on exercise and keto! Keto Preworkout (use coupon code KETOTIME15 for 15% off): http://bit.ly/2PYepPg Private FB Group   https://www.facebook.com/groups/TheHappyBodyProjectMovement References can be found at trinakrug.com/working-out-on-keto

Episode 24: One of the quickest things that can derail your progress is a bad food decision made in a moment of weakness (aka hunger).   We will talk about the best way to combat this AND my favorite NEW keto snack bar - made with REAL keto ingredients and no inflammatory crap. For a short time - get 25% off of the brand new Perfect Keto Bars with code KETOBARS25: http://bit.ly/2JGcEAD  

Episode 23: Keto or Low Carb In Episode 14, we talked about Keto Vs. Paleo.  Now we are going to dive into Keto Vs. Low Carb! If you aren't part of my private Keto and Low Carb Facebook Group - join now: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 22: I cheated..... Now what?? You don't want to miss my real answer and reaction to this question.  We dive into the REAL question, the RIGHT answer, and the MINDSET shift that is imperative.  Make sure to request to join my private FB Keto community: https://www.facebook.com/groups/TheHappyBodyProjectMovement

Episode 21: The truth about macros "I need to get all my fat in" "If I eat too much protein, it will turn into glucose" Have you heard these or thought them before? Let's get to the truth behind macros and the keto diet! Join my private Keto Group today: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ References:https://www.ncbi.nlm.nih.gov/pubmed/18561209

Episode 20: Keto and WOMEN! Have you ever wondered if there are special considerations for women with the keto diet?  Well, there ARE!  Today we talk all about the differences and what adjustments we need to make! Request to join my private FB community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ Get Started with Keto: https://trinakrug.com/ketogenic-diet-workbook/ References can be found here: https://trinakrug.com/keto-for-women  

Episode 19: Keto and Surviving the Holidays The holidays don't have to be hard while eating keto.  This can be stress free holiday season!  Find out how! As promised in the episode, here is my Keto Thanksgiving Menu: https://trinakrug.com/the-complete-keto-thanksgiving-menu Request to join my FREE Private Facebook Keto Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement

Episode 18: Should you do Keto and Intermittent Fasting Together? Today we will talk about Keto Intermittent Fasting: 1) What are they? 2) Pros/cons of starting them together 3) Pros/cons of waiting until you are fat adapted 4) Do I need to do Intermittent Fasting? If you aren't a part of the private Facebook Community - request to join here:https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 17: Keto is just bacon and butter, right? WRONG! Sigh...  This is not only what those opposed to keto say, but it is also unfortunately what some people DOING keto think. In this episode, we dive into the false stereotypes and what to do instead! If you aren't part of the private Keto Facebook Group, request to join here: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 16: Keto and Your Cholesterol If you've ever been worried about keto and your cholesterol - this is the episode for you!  We talk candidly about what can happen to your cholesterol 3 months after starting and then again at 6 months.   I give you my personal lab report as your average everyday keto gal! If you haven't joined the private Facebook community yet - request to join here: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 15: How to stay consistent with Keto In this episode, we talk about the top 3 problems to resolve when eating keto, how to stay consistent with the keto diet, and what to do when you fall off the wagon. Make sure you are a part of my FREE Keto Facebook Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 14: Paleo or Keto? Is one better than the other?  How are they similar?  How are they different? Guess what?  I combine them BOTH into my daily eating lifestyle! Make sure you are a part of the private Keto Facebook community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 13: "Keto isn't long term" OH, REALLY??   Today I battle this statement with a 20-minute rant!  You don't want to miss it! Keto book: https://trinakrug.com/ketogenic-diet-workbook Keto and IF FREE course: https://trinakrug.com/keto-5-day-challenge FREE Keto FB Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 12: The REAL scoop on Keto Supplements In this episode, we talk all about Keto Supplements, what they do, and which ones *I* take and WHY (or why not)! I promised a link to the new Keto Electrolyte supplement - so here it is:http://bit.ly/2zwRQKy Make sure you are a part of the FREE private Keto community on Facebook: https://www.facebook.com/groups/TheHappyBodyProjectMovement/  

Episode 11: The biggest mistake I see people make with Keto Today we talk about Fructose, how your body processes it, and what happens to your body. We also talk about the biggest mistake I see people make with Keto - and that is not getting their carbs from veggies! Make sure you are part of the private Facebook Keto Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ More info: https://www.healthline.com/nutr.../why-is-fiber-good-for-you https://www.healthline.com/nutrition/why-is-fructose-bad-for-you  

Episode 10: Hot Topic Q&A Today we talk about how to manage the Keto Lifestyle when you have kids, being in ketosis all the time, and what to do when you cheat and want to get back into ketosis fast! Make sure you are a part of the private community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 9: Today we are talking about why you might not be losing weight and what to do about it.  AND we dive deep into the real deal with sweeteners and which ones are best.   Make sure you are a part of our awesome keto community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/ AND check out my latest project: Ketogenic Getting Started Workbook with BONUS Trina's Keto Test Kitchen Color Recipe eBook! 

Episode 8: My thoughts on "The Magic Pill" The Magic Pill is a documentary about the Ketogenic Diet.  Listen to this short episode to learn my thoughts on it as well as my thoughts on the backlash! As always, make sure you are a part of my Ketogenic Community on Facebook: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 7:  Q&A All about Intermittent Fasting Today's Hot Topic Q&A is all about Intermittent Fasting.  For some reason that is what the questions this week were centered around!  Find out special considerations for women as well! Make sure you are a part of the Facebook Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 6: I get asked all the time about exogenous ketones (the ones produced *outside* your body).  Get my perspective and the real scoop on them in this short episode! Make sure you are a part of the private Keto Living Community: https://www.facebook.com/trinakrug/  

Episode 5: Hot Topic Keto Q&A Today we tackle questions involving energy, net carbs, total carbs, potassium, magnesium, and a TON of budget/money saving tips! Keto on a budget:https://trinakrug.com/keto-on-a-budget/ To be a part of the LIVE Q&A, make sure you join https://www.facebook.com/groups/TheHappyBodyProjectMovement  

Episode 4: How do I get started with Keto? Today we will discuss the biggest mistake I see people making when they first get started AND my top 10 tips for success when starting the Ketogenic Lifestyle. Resources: Macros calculator Pinterest FB Keto Community

Episode 3: Hot Topic Q&A Today I answer the following questions: How do I figure out my macros? Do I need to record what I eat? Why do I feel like crap? Can I still eat fruits and vegetables? If I eat sugar, will it throw me out of ketosis? Should I take ketones? BONUS - you get to hear my 3 kids each ask a question since this was recorded on Take Your Child to Work day!   Resources: My favorite Macros calculator:http://bit.ly/2EViufa Free Keto Facebook Community: https://www.facebook.com/groups/TheHappyBodyProjectMovement/

Episode 2: Different types of Keto There are 4 very different types of keto that can work for different types of people.   Standard Keto, Cyclical Keto, Targeted Keto and  High Protein Keto. Learn what they are and what would work the best for you! Free 7 Day Keto Plan for food and recipes: http://bit.ly/2vQwGoL Tried and True Keto Recipes: https://trinakrug.com/ Keto Resources: https://myketotrainerportal.com/        

Episode 1: Who am I and what is this podcast? My name is Trina Krug and I am a Ketogenic Lifestyle Mentor.  I was Prediabetic with Hashimoto's and I made it my mission to reverse what I could.  This is what led me down the Ketogenic path.   Take some time and learn about me and connect with me!   This podcast is going to be a BLAST! Make sure you are a part of my free Keto Community at : https://www.facebook.com/groups/TheHappyBodyProjectMovement/ Get your free Keto plan for suggested meals and recipes here : https://trinakrug.com