Podcast appearances and mentions of john kiefer

Episode 25: God gives each of us gifts with the intention that we will share those gifts with others. Today's guest, John Kiefer, discusses how generosity goes far beyond financial giving.

Gretchen and Kendall had the pleasure of reconnecting with not just one of their former classmates, but also one of their great friends from high school. John has had quiet the life since walking across the stage in 2010. We hope you enjoy hearing his story!

Homily for Holy Thursday given by Fr. John Kiefer

En este episodio te platico de lo que casi nadie te va a hablar en las redes sociales respecto a dietas y ejercicio. Te cuento de mis tropiezos y retrocesos y de cómo he tratado de sobre llevarlos. Cada quien tenemos un proceso, y no sabemos la lucha interna que cada quien esta llevando. Hoy en día, es muy fácil dejarnos deslumbrar por lo que las redes sociales nos muestran, que generalmente son las cosas positivas, pero ahora yo te cuento y te confieso que no es un proceso lineal, no es un proceso que se da de la noche a la mañana, y que a pesar de que Keto y el ayuno intermitente sean una excelente herramienta en lo físico y en lo metabólico, sino trabajas tu parte mental, puede haber cosas que te saquen de tu equilibrio. Te advierto que en este viaje que has emprendido para crear salud hay altibajos, y que es normal que a veces caigas en viejos hábitos o en tus viejos desórdenes alimenticios. En vez de recriminarte, trata de convertir ese sentimiento de culpa en un sentimiento positivo como un motor para volver a tu régimen y seguir creciendo. Sigamos motivándonos y creando esta comunidad para seguir ayudándonos los unos a los otros con nuestras experiencias y reflexiones. Bendiciones a todos. Notas: El concepto del que hablo a final del podcast es este: -Carb Back Loading, autor: John Kiefer

Homily for Sunday Mass given by Fr. John Kiefer

Homily for Sunday Mass given by Fr. John Kiefer

Homily for Sunday Mass given by Fr. John Kiefer

"Holy shit, Greg Ginn's a Deadhead!" We're headed on a long strange trip into the Black Pyramid with special guest John Kiefer. Deadheads unite! YOU DON’T KNOW MOJACK is a podcast dedicated to exploring the entire SST catalogue, in order, from start to finish. During the podcast we will discuss all the releases that are part of our core DNA, as well as many lesser-known releases that deserve a second chance, or releases that we are discovering for the very first time (we actually don’t know Mojack!). First and foremost we are fans, and acknowledge that we are not perfect and don’t know everything – sometimes the discussion is more about a time, place, feeling, personal experience or random tangents, and less about the facts (but we will try to get to the facts too). Facebook: www.facebook.com/mojackpod/ Twitter: @mojackpod Instagram: www.instagram.com/mojackpod/ Blog: www.mojackpod.com/ Tumblr: www.tumblr.com/blog/mojackpod Theme Song: Shockflesh

In this episode of Deconstructing Health™, Kiefer shares the good, the bad, and the ugly of the latest ketogenic trend. To Learn More: https://1b.io/EI

Homily for Sunday Mass given by Fr. John Kiefer

For today’s podcast, I’ve rounded up several of the NBT coaches to look more deeply at the single factor that is capable of improving athletic performance, mood, testosterone levels, blood glucose, fatigue, productivity, stress tolerance and gut health. We’re talking about sleep - the under-rated and often slighted backbone of a healthy lifestyle. In today’s busy world it’s easy to put sleep last on the list, but there are many reasons not to let that happen. Coaches Megan Roberts, Clay Higgins, and Zach Moore are with me today to discuss the specific benefits of getting good sleep, as well as evidence-based steps you can take if you’re struggling with persistent thoughts at night or waking too early. We share what has worked for our clients (and ourselves!) to create habits and environments conducive to sound sleep. Here’s the outline of this conversation with Megan, Clay, and Zach: [00:01:03] Megan's article: Why Your Ketogenic Diet Isn't Working Part 2: Sleep and Circadian Rhythm. [00:01:45] Podcast: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, with Greg Potter. [00:02:10] Circadian rhythm. [00:04:55] Sleep deprivation increases hunger hormones; Study: Spiegel, Karine, et al. "Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite." Annals of internal medicine 141.11 (2004): 846-850. [00:05:03] Glucose tolerance. [00:06:45] Carb Back-Loading by John Kiefer. [00:07:47] Effect of restricted sleep on perception of attractiveness; Study: Sundelin, Tina, et al. "Negative effects of restricted sleep on facial appearance and social appeal." Royal Society open science 4.5 (2017): 160918. [00:08:21] How to know if you're getting enough sleep. [00:10:14] How to quiet the monkey mind. [00:11:02] Box breathing. [00:12:04] Podcast: How to Get Perfect Sleep with Dr. Kirk Parsley, MD. [00:12:57] Getting sleep with a baby in the house. [00:14:29] Podcast: Perfect Health with Paul Jaminet. [00:17:55] Ancestral Health Symposium; Kevin Boyd, DDS. [00:18:21] Things that disrupt circadian rhythm. [00:18:44] Bright light during the day prevents light-induced melatonin suppression at night; Study: Kozaki, Tomoaki, et al. "Effects of day-time exposure to different light intensities on light-induced melatonin suppression at night." Journal of physiological anthropology 34.1 (2015): 27. [00:19:11] f.lux; getting more light during the day; blue blocking glasses; iris. [00:20:35] Ben Greenfield. [00:21:35] Caffeine. [00:24:04] Swiss Water Decaf. [00:25:14] Rooibos tea; Bryan Walsh’s Detox Protocol. [00:25:20] Alcohol inhibits melatonin. [00:27:12] Simon Marshall podcasts: 1, 2, 3. [00:27:36] Book: The Power of Habit: Why We Do What We Do in Life and Business, by Charles Duhigg. [00:28:26] Podcast: Why Cholesterol Levels Have No Effect on Cardiovascular Disease (And Things to Think about Instead), with Dr. Malcolm Kendrick. [00:28:50] Neurotransmitter imbalance caused by stress; Study: Mora, Francisco, et al. "Stress, neurotransmitters, corticosterone and body–brain integration." Brain research 1476 (2012): 71-85. [00:29:28] Changing the environment. [00:29:45] Low-blue light bulbs, amber bulbs; Chilipad. [00:32:38] Obstructive sleep apnea; elevated hemoglobin. [00:33:31] Pulse oximeter. [00:34:08] Kevin Boyd’s Amazing Shrinking Face presentation. [00:34:25] Breathe Right strips; mouth taping. [00:35:37] Podcast: How to Achieve High Intensity Health with Mike Mutzel; High Intensity Health Podcast. [00:36:19] Dripkit coffee. [00:36:58] Nocturia. [00:41:09] Early time restricted eating. [00:43:17] Alarm clocks. [00:44:30] Podcast: The Migraine Miracle, with Josh Turknett, MD. [00:45:08] Chamomile tea; Study: Abdullahzadeh, Mehrdad, Pegah Matourypour, and Sayed Ali Naji. "Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial." Journal of education and health promotion 6 (2017). [00:45:41] Great Lakes Collagen Hydrolysate. [00:46:43] Doc Parsley’s Sleep Remedy. [00:47:15] Paradoxical intentions. [00:47:40] Electromagnetic radiation; Podcast: Electromagnetic Fields (EMFs): The Controversy, the Science, and How to Protect Yourself, with Dr. Joseph Mercola. [00:48:12] Faraday cage. [00:48:36] Tracking sleep; Oura Ring: Study: de Zambotti, Massimiliano, et al. "The sleep of the ring: comparison of the ŌURA sleep tracker against polysomnography." Behavioral sleep medicine (2017): 1-15. [00:49:16] Orthosomnia; Study: Baron, Kelly Glazer, et al. "Orthosomnia: Are Some Patients Taking the Quantified Self Too Far?." Journal of Clinical Sleep Medicine 13.02 (2017): 351-354. [00:50:37] Dan Pardi; Podcasts: How to Track Effectively and The Ideal Weight Program. [00:51:18] Bedtime for iPhone. [00:51:42] Better athletic performance in the afternoon, study: Heishman, Aaron D., et al. "Comparing Performance During Morning vs. Afternoon Training Sessions in Intercollegiate Basketball Players." Journal of strength and conditioning research 31.6 (2017): 1557; Adjusting to consistent training times: Chtourou, Hamdi, and Nizar Souissi. "The effect of training at a specific time of day: a review." The Journal of Strength & Conditioning Research 26.7 (2012): 1984-2005. [00:52:39] Effect of changing seasons; Study: Wehr, Thomas A. "Melatonin and seasonal rhythms." Journal of biological rhythms 12.6 (1997): 518-527. [00:53:38] Jet lag; melatonin supplementation. [00:54:47] Camping to reset circadian clock; Study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:55:55] Sleeping pills. [00:57:01] 5-HTP. [00:58:11] Tommy's alternative sleep remedy (before sleep): 5HTP (2 caps = 200mg) + Magnesium Glycinate (100mg) + Melatonin (0.5mg) + Cougar Tranquilizer Tea (1 cup). [00:59:11] Gratitude; Studies: Wood, Alex M., et al. "Gratitude influences sleep through the mechanism of pre-sleep cognitions." Journal of psychosomatic research 66.1 (2009): 43-48 and Jackowska, Marta, et al. "The impact of a brief gratitude intervention on subjective well-being, biology and sleep." Journal of health psychology 21.10 (2016): 2207-2217. [00:59:58] Chronotype. [01:00:45] Book: Mindset: The New Psychology of Success, by Carol Dweck. [01:05:50] Elite Performance Program. [01:06:40] nourishbalancethrive.com; book a 15-minute starter session.

Greg Potter, PhD is the Content Director at humanOS.me, an online platform that uses a behaviour change model to help people lead more healthy lives. He creates online courses and other content to teach about the impact of lifestyle on health and recently spoke at the Biohacker Summit in Stockholm, Sweden on cutting-edge strategies for improving sleep. Greg is talking today with Dr. Tommy Wood about his research in the areas of circadian biology and metabolic health. They discuss the vital role of adequate sleep and the societal influences that undermine the quality of our slumber and our health. Greg shares his best and most actionable steps for improving your sleep, including the timing of exercise and meals, using caffeine and alcohol wisely, and even what to wear to bed. Here’s the outline of this interview with Greg Potter: [00:00:13] HumanOS.me. [00:00:46] Podcast: How to Track Effectively, with Dan Pardi. [00:01:04] What's a real British biscuit? [00:03:31] Myfood24. [00:04:35] Eating later in the day associated with increased body fat; Study: McHill, Andrew W., et al. "Later circadian timing of food intake is associated with increased body fat." The American journal of clinical nutrition 106.5 (2017): 1213-1219. [00:05:00] Associations between self-reported sleep duration and health outcomes; Study: Potter, Gregory DM, Janet E. Cade, and Laura J. Hardie. "Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey." PloS one 12.7 (2017): e0182195. [00:05:24] Melatonin. [00:05:51] Circadin slow-release melatonin. [00:06:48] MTNR genetic polymorphisms. [00:13:09] Effects of altered circadian rhythm. Studies: 1. Potter, Gregory DM, et al. "Nutrition and the circadian system." British Journal of Nutrition 116.3 (2016): 434-442; 2. Potter, Gregory DM, et al. "Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures." Endocrine reviews 37.6 (2016): 584-608. [00:13:35] Metabolic consequences of reduced sleep. [00:16:40] Night shift work. [00:17:27] Health effects of night shift work; Study: Kecklund, Göran, and John Axelsson. "Health consequences of shift work and insufficient sleep." BMJ: British Medical Journal (Online) 355 (2016). [00:18:24] Social jet lag. [00:20:24] Article: The Real Reason Why Spaniards Eat Late. [00:21:24] Naps. [00:23:55] Rapid Eye Movement (REM) sleep. [00:24:44] HumanOS courses on circadian biology. [00:25:21] Study: Phillips, Andrew JK, et al. "Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing." Scientific reports 7.1 (2017): 3216. [00:26:08] Zeitgeber (time cue). [00:27:10] Light-dark cycle, blue light. [00:29:54] Light pollution; Study: Kyba, Christopher CM, et al. "Artificially lit surface of Earth at night increasing in radiance and extent." Science advances 3.11 (2017): e1701528. [00:30:17] Artificial light at night; Study: Wyse, C. A., et al. "Circadian desynchrony and metabolic dysfunction; did light pollution make us fat?." Medical hypotheses 77.6 (2011): 1139-1144. [00:30:38] Chronotypes. [00:32:46] Study: Toh, Kong L., et al. "An hPer2 phosphorylation site mutation in familial advanced sleep phase syndrome." Science 291.5506 (2001): 1040-1043. [00:35:37] Celine Vetter; Study: Vetter, Céline, et al. "Aligning work and circadian time in shift workers improves sleep and reduces circadian disruption." Current Biology 25.7 (2015): 907-911. [00:37:54] RAND group paper: Later School Start Times in the US: An Economic Analysis. [00:39:06] Satchin Panda. [00:41:35] Studies: Rothschild, Jeffrey, and William Lagakos. "Implications of enteral and parenteral feeding times: considering a circadian picture." Journal of Parenteral and Enteral Nutrition 39.3 (2015): 266-270; and Grau, Teodoro, et al. "Liver dysfunction associated with artificial nutrition in critically ill patients." Critical Care 11.1 (2007): R10. [00:42:20] Carb backloading. [00:46:50] Meal timing; Study: Wehrens, Sophie MT, et al. "Meal timing regulates the human circadian system." Current Biology 27.12 (2017): 1768-1775. [00:47:41] Study: Kessler, Katharina, et al. "The effect of diurnal distribution of carbohydrates and fat on glycaemic control in humans: a randomized controlled trial." Scientific reports 7 (2017): 44170. [00:48:06] John Kiefer. [00:49:46] Dim light melatonin onset (DLMO). [00:50:14] Timing of exercise before sleep. [00:50:49] Greg’s tips for improving sleep. [00:57:08] f.lux, Twilight for Android, Night Shift for iOS. [00:58:10] HumanOS.me; Video: Greg Potter: Hacking Your Way To Better Sleep and Life (Biohacker Summit 2018 Stockholm).

"The beauty of Keto from a lifestyle, intuitive, instinctive eating perspective is that you're much more in tune with what your body actually needs. When you eat carbohydrates, your insulin spikes and your glucose levels are all over the place not to mention your brain is triggered to eat more food even if your body doesn't necessarily need more food. Whereas with Keto, you're much more in line with your body and you have a much more stable baseline for your glucose and insulin so you know when you're hungry and you know when you're full and you're able to intuitively self-regulate how much you eat." - Robert Sikes    In this week's episode of the Open Sky Fitness Podcast, we had Natural, Pro Ketogenic Body Builder, Founder of Keto Savage, Creator of The Keto Brick, Author of Keto-Adapted Performance Manual, and the Host of the Keto Savage Podcast, Robert Sikes to talk about the Ketogenic diet, meal prepping, and how he's overcome various life obstacles. His mission is to help you apply the Keto Diet to your in lifestyle to help you achieve your health goals. He has been following the Ketogenic Diet continuously for the last 3 years both during the bodybuilding season and in the offseason. Solutions to Mindless Food Cravings We also received a question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? We received so many different great answers from our community members and that's one of the best parts about being a part of this group; we all reach out to support one another whether we have a question, we're struggling with something, or we want to share a milestone achievement. Some of the answers to the question, What do you do if you're bored and you find yourself mindlessly craving bad foods? include: Meditation Pre-cut veggies Apple slices with almond butter Waiting later in the day to eat lunch Drinking water to fill up your stomach Apple cider vinegar Kombucha with spirulina Go for a walk, stretch, or do something physical Have something bitter rather than sweet such as dandelion tea or ginger tea Seltzer water   What Does the Ketogenic Diet Work? According to Robert, the Ketogenic Diet is a natural process in your body that converts fat, oxidation, fasting techniques via a process called Ketosis that allows your body to burns fat and produces ketones to power the brain and other bodily functions. Essentially it's just an alternative fuel source that burns glucose as our main source of energy.   Keto Savage Introduction https://www.youtube.com/watch?time_continue=1&v=L1bHS20rKw0   What Foods Are Included in Keto? Whether you're vegan, vegetarian, or cannot tolerate some foods such as dairy, there are various different foods that belong the Ketogenic Diet including: Saturated Fats Grass-fed steak or bacon for example Eggs Avocados Coconut oil Olive oil Avocado oil Salmon Canned sardines with olive oil   Common Keto Diet Mistakes "Once you understand the basic principles of Keto and you're careful about the ingredients in food, it's pretty simple to adapt it to your life." - Robert Sikes   Some common mistakes that Robert sees people make include: Sometimes they don't take necessary sodium and potassium supplements when they start the Keto diet in order to help with the Keto flu. People are focusing on counting net carbs more than total carbs and it should be the opposite. Companies are selling these "Keto bars" that just have a ton of processed carbs and people should actually avoid eating them. Those on the Keto Diet should supplement with vitamin D and creatine.   Robert's Homemade Fat Bomb, The Keto Brick Tired of not being able to carry around fat bombs because so many have to stay refrigerated until ready to be eaten, Robert came up with his own homemade fat bomb which he calls, The Keto Brick. The Keto Brick includes 1,000 calories with 90 grams of fat, 31 grams of protein, and 16 grams of carbs of which 12 are fiber and is made up of natural ingredients so that it has a chocolate mocha taste to it: cacao butter,  MCT oil powder, sea salt, and vegetable-based protein powder. Raw Organic Cacao Butter Vegetable-Based Protein Pure MCT Powder Ground Flaxseed Raw Organic Caco Nibs Ground Coffee Beans Pink Himalayan Salt   Do You Want a Keto Brick? https://www.youtube.com/watch?v=dADsrfrdy1o   About Robert Sikes Robert Orion Sikes is a lifetime natural competitive bodybuilder, nutrition and training consultant, and life enthusiast. He has experimented with some variation of all popular performance diets to find what is and isn’t effective. To influence his work, he has read hundreds of medical research papers, consumed hours of podcast audio, and tested these methods on numerous clients. He has battled with eating disorders, obsessive-compulsive disorder, and total frustration as a result of bad information about mainstream dieting methods. He has won his class in every natural bodybuilding competition he has entered. He is working towards his pro-card in 2017 while on a ketogenic diet. Robert received his bachelor's degree at the University of Arkansas for business management in 2014. His first competition was in 2012. His clientele includes professional natural bodybuilders, CEO’s, the Gold’s Gym Spokane membership pool, and recreational athletes who want to push their bodies to the limit and harness the power of ketones.      Join Our FREE 7 Day Paleo Rest One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox. As part of the 7 Day Paleo Reset, we will provide you with: Introduction to what the Paleo Diet is all about 7 Day guide to easy Paleo recipes What batch cooking is and how to incorporate that into your lifestyle Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle. How to make an impact on your life and life a life full of wellness. Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.      Look Out For Our Upcoming Throw Back Thursday Podcast Episodes!   We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic. We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!   Claim Your FREE Bacon + $10 Off With Our Sponsor - ButcherBox That's right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!! ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30 Check out last week's show: OSF 198 - Food Combining: Does It Actually Work? 2:40 About our guest this week: Robert Sikes of Keto Savage 4:00 A question from our Open Sky Fitness Facebook Group: What do you do if you're bored and you find yourself mindlessly craving bad foods? 11:00 What's the 411 on our 7 Day Paleo Reset? Find out how to join the next round! 13:00 Introduction to Robert Sikes   15:30 What the Ketogenic Diet is in a nutshell? 17:00 Robert's background story and why he began to be interested in bodybuilding. 22:30 What struggles he has faced including OCD and what images he used to put in his mind while lifting. 25:30 How his former thought processes about success affected his personal relationships and how that changed once he moved to Washington state and met his future fiancée, Crystal. 32:30 The most common, standard preparation for bodybuilding competitions in terms of nutrition and why he doesn't follow it. 34:20 How he discovered the Keto prep was something that was working for him. 36:30 Even though he wasn't fully following the Keto diet, should people fully follow the Keto diet for full results? 37:10 What is the macronutrient profile for the Ketogenic Diet? 38:20 How many calories does he consume in the offseason and for prepping before competitions. 41:10 Does the average person need to be so strict with the Ketogenic diet to live the kind of lifestyle that he has? 42:00 Is there a way to live a Keto lifestyle without having to consume dairy?   44:40 What are common mistakes that people make when they go on the Keto diet?   45:40 Will processed oils like canola oil or soybean oil affect your results or just blood markers? 46:30 Does he have any problems when he eats out? How he makes eating out at restaurants more Keto-friendly for himself. 47:45 His favorite homemade 'fat bomb,' The Keto Brick.   49:20 Supplements - what should be taken? 51:40 How he works with clients to help them learn how to cook food. 53:30 What nutrition habits his family has compared to what he wants to eat with Keto. 42:50 What are some examples of what people can eat while following a Ketogenic diet. 50:00 His relationship with his family and what they think about the Keto diet. 1:10:00 Closing comments with Rob and Devon 1:10:50 Reminder that you're invited to sign up for our next FREE 7 Day Paleo Reset! 1:11:40 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Subscribe to our podcast and take your health to the next level! Join The Open Sky Fitness Podcast Group on Facebook Sign up for our Sky Fit Challenge! Contact Rob and Devon to apply for One-On-One Coaching Sessions Learn more about our new sponsor - ButcherBox Check out last week's episode:  OSF 198 - Food Combining: Does It Actually Work? Connect with Robert Sikes of Keto Savage via: Facebook Twitter Instagram Pinterest  YouTube Listen to The Keto Savage Podcast Check out Rob's episode on The Keto Savage Podcast Try out Robert's Keto Brick fat bomb! Read Keto-Adapted Performance Manual by Robert Sikes Learn more about John Kiefer and Carb-Back Loading You might be interested in these other OSF podcast episodes and blog posts: Paleo vs Keto Diet: What's the Difference?  OSF 076 Jimmy Moore: How to Reduce Cholesterol: The "Bad" Kind OSF 097 Dr. Loren Cordain: The Origin of the Paleo Diet OSF 098 Kristen Mancinelli: How to Get to Ketosis OSF 189 Adam Schaeuble: Creating Your Own Lifestyle Rehabilitation Statement and Plan   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading episode 1978 with Robert Sikes: Ketogenic Lifestyle: How to Start and Maintain It! We hope you have gained more knowledge on how to be a healthier you.

This episode is the concluding installment of the three part series describing the evolution of my thinking and knowledge It picks up with me coming off a period of heavy cardio and very low carb. I then transition into a heavy lifting and strength building phase. I discovered John Kiefer and his Carb Reloading plan which had great effect and was much more fun than eat broccoli and running 10s of miles. I gained 25lbs of primarily muscle and was working out hard for 5 days a week. But all of that work would transition in to cleaning bottles and changing dippers as my fiancé and I were blessed with a wonderful little boy. So I cut back my eating, lost 20 lbs, and got a little dad pudge around the middle. These days am much more moderate in all I do and try to focus on performance of the long haul. I conclude with a summary of why nutrition is so important to, which includes the distress and confusion I experienced in my early year, and how liberating it is to have some control over physical form.  Best wishes to everyone out there who may be experiencing the all too common situation of an out of control body despite your best efforts. masterofnonehobbymun.com masterofnonehobbymun@gmail.com instagram: masterofnonehobbymun twitter & facebook: @hobbymun   MoNHm #014 Nutrition. My journey. Part 3 Enlightenment   Recap Late 20s Focused on endurance Avoided as much cards as possible Went to police academy Refocused on gaining strength More lifting More food Carb backloading John Kiefer Less focused on longevity More focused on strength/aesthetics Role of insulin and androgenic effect Started eating more carbs Non-insulin mediated glucose uptake by muscle Carb time Insulin sensitivity Began working out hard 5 days a week Eating as much as I could Gained 25+ lbs of mostly lean muscle 255lbs body weight Met fiancé Got pregnant Had baby Lost weight Got a little pudgy Baby started sleeping through the night around 1 year Fitness routine is to just do something Minimal effort, around 1.5 hours/week of exercise Meat and vegetables with some starchy carbs Recap Explanation of why I’m passionate about food Bad relationship with food in youth Sacrifice tomorrow for the pleasure of eating something today Food must be fought against Food as a tool Control of body comp outcomes Mastery of my personal food My experiences not necessarily apply to everyone else Everyone is different Three things you don’t talk about in polite conversation Politics, religion, nutrition Let me know your experiences.

In this episode, I sit down with Jake (@jacobhutton1) and Sunny Hutton (@sunnyhutton), Head Coaches of Brute Body. I’ll be asking them a lot of your questions about body transformation, including how to build more muscle, how to get stronger legs, and how to get a better ass and bigger chest. Tune in for some nutrition and dieting techniques including carb back-loading, carb cycling, living the paleo lifestyle and finally what makes Brute Body so unique compared to CrossFit or other body transformation programs. If you’re hitting plateaus and not seeing the results you’re looking for then that’s because you’re not on Brute Body, come check out what all the fuss is about Click here for your SPECIAL OFFER Topics of discussion: [3:38] What does it take to make a full body transformation? [6:50] Some things that are holding you back that you might not be aware of [8:59] What you need to know in order to change your body [12:15] Jake’s advice for those looking to make a body and lifestyle change [14:53] CrossFit vs. Brute Body [16:53] What to do when you’re training hard and still hitting plateaus [19:25] What is carb back-loading? “Eating carbs to get lean” – John Kiefer   [21:09] Nutrition/ Dieting   Carb cycling Paleo   [36:30] Building muscle with Hypertrophy work [40:15] What to expect with Brute Body Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength  

 About Todays Episode: This is a very special episode for me, as besides being voted in the top 100 people alive who are the most influential on earth. A NY Times best seller, #1 iTunes podcast, he is also someone who believed in me a few years ago and featured me on his podcast Twice and also in a Summit along with some of the top people around such as Ari Meisel, Jesse Elder, John Kiefer, Kelly Starrett, Michael Neuert, Joe DeSena, Yuri Elkaim, Nora Gedgaudas, Dr. Joseph Mercola, Dr. Peter Attia, Dr. John Douillard, Dr. Jack Kruse, Darryl Edwards, Steven Fowkes, Mark Sisson, Jeff Spencer, Hobie Call, Jessa Greenfield, Ameer Rosic, Doug McGuff, Jeff Hunt, Dr. Alejandro Junger, Shawn Talbott, Mark Divine Ben Greenfield's links The program I was a Mindset Expert on Rev Yourself Conference    Ben Greenfield Fitness Ben Greenfield Systems   MBD Links to keep you building your Mindset By Design 1. My NLP Mindset Episode on Bens #1 Podcast 2. NLP Deep Sleep The Night Before Big Race   GO GET YOUR MORNING RE-WIRED FOR FREE **Start Here** >>> http://mindsetbydesign.co & receive a special BONUS gift ____________ APPLY HERE: EXCLUSIVE OPPORTUNITY to Connect with Andy for 30 mins for Free! http://mindsetbydesign.co/free-focus-session/ Ask Me if coaching is right for you? Andy@MindsetByDesign.co ____________________  LOVE THIS SHOW??? Subscribe and Pls Write a Quick Review Itunes >>> https://goo.gl/zgKV2H Stitcher >>> https://goo.gl/tBz2id __________ ENJOY Interview I did with Olympic Boxing Medalist #tonyjeffries https://www.youtube.com/watch?v=-E-g57HA27c _______________   Let's "Hangout Live" Each Day in the MBD INCUBATOR  Join 2500 other Entrepreneurs on the same journey Let's Hangout https://www.facebook.com/groups/mbdacademy    Get Motivaed each day and Share the Entrepreneurs Journey Together https://www.facebook.com/Mindsetbydesign _________________________________  If you are in #Sales #Marketing #Forex #Health #Coaching #Amazon #Dr #Sports #Tech #Networkmarketing #internetmarketing  #salestraining,#nlpsales #nlpexpert #Sales #Marketing #Forex #Health #Coach #Amazon,#Dr,#Athlete, #tech, #siliconvalley, #mindset #mindsetexpert #thebestmindset #mindsetentrepreneurs #mindsetmuscle #mindmuscle #peakperformance #growthhacking #neuroscience #nlp #nlpexpert #internetmarketing #onlinebusiness #CEO #mma #martialarts #ufc #Venturecapital #MMA #networkmarketing #andymurphy #andymurphynlp #andymurphymindset #mindsetbydesign #7figurethinker #8figurethinker you are going to want to listen to this episode!   KEEP BUILDING YOUR MINDSET BY DESIGN This is how we build PERFORMANCE at Mindset by Design. So we can be RICH, HAPPY and FREE and live anywhere in the world doing what we love..! Let's do this! Andy Murphy

How can I say this? Let me think… I would say that my guest is “UNIQUE”! She is beautiful, smart, determined and she can do some things that I would not even dare to try. Just watch this my friend. Today, you will learn everything that you need to know about Carb Nite and Carb Backloading. Two very popular programs created by the great John Kiefer. There are a tons of programs about how to lose weight and get toned. Most of them are CRAP! However, these two programs you are about to check it out are some of the few I stand behind.  I actually have known Carb Nite and Carb Backloading for quite some time and that is why I am so excited to bring Alex Navarro to the show! Thanks so much for your kindness and expertise Alex! You rock! Here is the CHEAT SHEET: -How Alex became Ms. Natural Fitness Olympia -What is Carb Nite. -How and Who should restrict Carb to lose weight -The scie

Sep 9, 2015 Podcast: s Bulletproof Coffee A Scam, The Best Anti-Aging Exercises, The Most Natural Way To Clean Countertops, Can You Use Dried Herbs In A Smoothie, and Should You Use Nasal Breathing When You Race? Have a podcast question for Ben? Click the tab on the right (or go to ), use the Contact button on the , call 1-877-209-9439, Skype “pacificfit” or use the “” form at the bottom of this page. ----------------------------------------------------- News Flashes: You can receive these News Flashes (and more) every single day, if you follow Ben on , and . ----------------------------------------------------- Special Announcements: This podcast is brought to you by Onnit. Go to  and instantly get 5% off fitness gear and 10% off supplements. Ben recommends grabbing yourself a steelbell for bucket carries and alternating bent rows. This podcast is also brought to you by . Visit Harrys and use $5 discount code Ben on a Winston set, a Truman set, or any other mighty fine shaving equipment, at a fraction of the cost of drugstore razors. Now Available - Ben Greenfield’s “REV Yourself Conference” – 25 Packaged Interviews With The World’s Leading Experts In Physical & Mental Performance Enhancement Strategies. In this package, you’ll get to watch and listen as Ben Greenfield sits down with the world’s leading experts in biohacking, physical performance, mental performance, cognitive enhancement, personal productivity, muscle gain, fat loss and more. In a frank, easy-to-understand, fireside chat format, these experts reveal all their most cutting-edge secrets, and your access to the videos and audios also includes helpful notes, summaries and more. From Dr. Mercola to Mark Sisson to Nora Gedgaudas, you can check out the lineup and get access 24 hours a day, 7 days a week, forever (no expiration!) once you Sep 23-24, 2015. Ben is speaking at the Biohackers Summit in Helsinki, Finland. Discover the latest in wearables, internet of things, digital health, and mobile apps to increase performance, be healthier, stay fit, and get more done. Learn about taking food, preparation, cooking, and eating to the next level with the latest science and kitchen chemistry. Even delve into implanted chips, gene therapy, bionic arms, biometric shirts, robotic assistants, and virtual reality. Two days with an amazing crowd and a closing party with upgraded DJs to talk about. . Working closely with WellnessFX, America's top laboratory for concierge blood testing and online access to all your blood testing results, Ben has developed the "Greenfield Longevity Blood Testing Package", which is the most complete blood testing package that money can buy. There is one package specifically designed for men, and one for women. This is by far the most comprehensive blood testing package that exists, and Ben created it for the health enthusiast, biohacker and anti-aging individual who wants access to the same type of executive health panel and screening that would normally cost tens of thousands of dollars at a longevity institute. Virtually all hormones and all biomarkers are covered in this panel. Ben Greenfield has officially launched his first work of fiction: “”. Twin brothers River and Terran discover a portal to a hidden forested world attacked by parasitic fungi, dark shamans, and serpents. Along with an assembled band of unlikely misfits that includes coyotes, whitetail deer, wood thrushes, and fox squirrels, they must unlock their unique powers to control the elements of earth, air, fire and water, and save the forest before the evil they've uncovered can spill back into their own world.  New chapters released every 7-14 days. When you sign-up, you'll get a Quarterly handpicked box jam-packed with Ben's favorite fitness gear, supplements, nutrients and research-proven biohacks. Grab this package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - !  ----------------------------------------------------- Listener Q&A: As compiled, deciphered, edited and sometimes read by , the Podcast Sidekick and Audio Ninja. Is Bulletproof Coffee A Scam? Trevor says: He is curious what your thoughts are on the recent article "". It talks about a lot of folks who you've discussed on your show, like the Food Babe, Dave Asprey and John Kiefer, and things like Bulletproof Coffee and Carb Backloading being scams. What do you think? Any recommendations for us to dig through the confusion? In my response, I recommend: - - - - - - - The Best Anti-Aging Exercises Bill says: He climbs a mountain (3500-5000 feet) nearly every weekend. Plus he carries a 20.5lbs pack. He is 70 years old and has had some injuries (knee problems and tore his quad last year). Do you think that is a good form of exercise? *he also asks about Cool Fat Burner Vest - we'll direct him to old episodes* In my response, I recommend: - - The Most Natural Way To Clean Countertops Bradley says: He and his wife use the to clean their countertops. Is this a safe thing to use to clean or is there a better option out there? In my response, I recommend: - - - Can You Use Dried Herbs In A Smoothie? Aleksi says: He is wondering if he could use dried herbs to make his own greens drink. In my response, I recommend: - Should You Use Nasal Breathing When You Race? Theresa says: She has been training for a marathon using nasal breathing alone. It was hard at first but then it got easier and easier and she has noticed that she has more energy, especially in her long runs. When she actually races the Chicago Marathon, should she incorporate mouth breathing to get even more air or should she continue with 100% nasal? In my response, I recommend: - -

This week we have John Kiefer returning to the show. Brace yourself for this podcast, because Kiefer’s ruffling feathers-- especially in the Paleo community. He’s been trashing Paleo on his blog recently… hold on, you’ll find out why.

This week we have John Kiefer returning to the show. Brace yourself for this podcast, because Kiefer’s ruffling feathers-- especially in the Paleo community. He’s been trashing Paleo on his blog recently… hold on, you’ll find out why.

On today's show, Mark and Rick interview world-famous strength and conditioning coach and owner of GYM Laird Strength and Conditioning, Jim Laird (16:08). Then it's another moderately funny edition of the Humans Being Human segment and The Prank Call -- Rick disguises his voice and tries to get my famous graphic designer brother ( http://howdyjeff.com ) to agree to do a rather odd job (57:28). We wrap up with our Simply Human Tip of the Week which is -- ‘free play' this week (1:06:24). They talk to Jim about paleofx, brain wave app, the difference between our level of preparedness and elite level programming, formula for health, great football players who aren't that great in the weightroom, chilling out, not being willing to tinker, meditation, stress can save you or kill you, free play in kids, physical literacy, and independent thought. Before they talk to Jim, Mark and Rick discuss how the podcast has affected their relationship, what happens to the show if one of them dies, and Uncle Rico breaks his rib. STUFF THEY TALK ABOUT: kiefer's podcast -- Body ioFM ( https://itunes.apple.com/us/podcast/body-io-fm/id850425607?mt=2 ) Gymlaird.com ( http://gymlaird.com/ ) Rob Wolff ( http://robbwolf.com/ ) Terry Wahls, MD ( http://terrywahls.com/ ) John Kiefer ( http://body.io/ ) Chris Kresser, MD ( http://chriskresser.com/ ) Brain Wave app ( https://itunes.apple.com/us/app/brain-wave-32-advanced-binaural/id307219387?mt=8 ) Life Extension ( http://www.lef.org/ ) paleofx ( http://www.paleofx.com/ ) JassaFit Retreat ( http://everydaypaleo.com/wp-content/uploads/2015/03/sarah-200x300.jpg ) Simply Human Reset ( http://www.simplyhumanlifestyle.com/shop ) SH Reset Testimonials ( http://www.simplyhumanlifestyle.com/testimonials ) nutreince - caltonnutrition ( http://www.caltonnutrition.com/affiliate.html?p=simplyhuman52&w=nutprod ) ($10simplyhuman) SkinnyFat ( http://www.caltonnutrition.com/affiliate.html?p=simplyhuman52&w=skinnyfatprod ) ($5simplyhuman) simplyhumanlifestyle.com ( http://simplyhumanlifestyle.com/ ) The Simply Human Kids page ( http://simplyhumanlifestyle.com/simplyhumankids ) The Simply Human MOMS page ( http://simplyhumanlifestyle.com/simply-human-moms/ ) The Simply Human YouTube channel ( http://www.youtube.com/channel/UCbJ0Q0GzEPzvFWDWTM-kvhw ) The Simply Human Facebook page ( http://facebook.com/simplyhumanlifestyle ) Subscribe to the Simply Human Podcast ( https://itunes.apple.com/us/podcast/the-simply-human-podcast/id722924013 ) on iTunes Listen to the Podcast on Stitcher ( http://www.stitcher.com/podcast/simply-human-podcast/the-simply-human-podcast?refid=stpr ) simplyhumanlifestyle@gmail.com simplyhumanrick@gmail.com Support this podcast at — https://redcircle.com/the-simply-human-podcast/exclusive-content Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

The master, the creator of “Carb Backloading” John Kiefer on the NEWEST Muscle Expert Podcast... Podcast 012- Muscle Expert Ben Pakulski & John Kiefer discuss carb backloading Highlights of the Podcast: - Hormone regulation through carb backloading - When is the best time to eat your carbohydrates - How to gain muscle and lose fat - Break through muscle building plateaus - Manipulate cortisol levels in the body - The best time to train - And much, much more! Click here to have a listen: Itunes Link: https://itunes.apple.com/ca/podcast/ben-pakulski-podcast-muscle/id725296816?mt=2 Useful links: http://www.mi40x.com

John Kiefer is today's special guest on the podcast, we talk everything Carb Back-Loading. We explore the merits of CBL, what it is, the proposed physiology behind it, how to use it, whether fasting with CBL is optimal for muscle building, if junk food is still a mainstay in the protocol, how old fat cells respond in over-feeding, and the use of caffeine post workout. Check out John's work at www.body.io 

Let them eat cake!  But the timing of when you eat that cake is everything according to physicist and author of The Carb Nite Solution, John Kiefer.  Listen in this week to learn some basics about how to use carbohydrates to your advantage.  Carol and Lisa pick his brain about what should be considered for … Continue reading "Fat2Fit HQ 081 – John Kiefer, Carb Night and Carb Backloading"

Let them eat cake!  But the timing of when you eat that cake is everything according to physicist and author of The Carb Nite Solution, John Kiefer.  Listen in this week to learn some basics about how to use carbohydrates to your advantage.  Carol and Lisa pick his brain about what should be considered for … Continue reading "Fat2Fit HQ 081 – John Kiefer, Carb Night and Carb Backloading"

Join me this week with fellow super-geek John Kiefer. A physicist, and researcher who teaches people how they can have their cheesecake and get ripped too. His method is called Carb Back-Loading, and folks are seeing some serious results with this science-backed approached. Before we dive into the show, I just want to give a shout out to the wonderful people I met while in Las Vegas the other week at the New Media Expo. Thank you so much to everyone who came up and introduced yourselves, it was awesome to meet everyone! To top off a great trip, The Fat-Burning Man won the People's Choice Award in Health & Fitness for 2013!  On this week's show with Kiefer, you will learn: How to drop 100 pounds with carb backloading. The science behind why insulin hacking works. How to leverage adrenaline to naturally upgrade your workouts. Why eating carbs in the morning can make you fat (hint: cortisol). Why carb backloading works for women by embracing indulgences And much more… And Fruity Pebbles kinda fit into Paleo, bc the Flintstones were around in paleolithic, so by default...  Click to Tweet! More Fat-Burning Goodies from This Week's Show: Here's the crazy transformation that Kiefer talked about on the show with competitive powerlifter Paul Emmick: Connect with Kiefer here: The Carb Nite Solution | Carb Back-Loading | Transforming Recipes: The Ultra Low-Carb Edition | Athlete.io | On Facebook | On Twitter What would you use as YOUR Carb Nite feast? Cheesecake? Lucky Charms? Leave a comment below!

This week we're joined by John Keifer, a supergeek and cutting-edge researcher who teaches people how to eat cheesecake and drop fat through what he calls “carb backloading.”

Join me this week with fellow super-geek John Kiefer. A physicist, and researcher who teaches people how they can have their cheesecake and get ripped too. His method is called Carb Back-Loading, and folks are seeing some serious results with this science-backed approached. Before we dive into the show, I just want to give a shout out to the wonderful people I met while in Las Vegas the other week at the New Media Expo. Thank you so much to everyone who came up and introduced yourselves, it was awesome to meet everyone! To top off a great trip, The Fat-Burning Man won the People's Choice Award in Health & Fitness for 2013!  On this week's show with Kiefer, you will learn: How to drop 100 pounds with carb backloading. The science behind why insulin hacking works. How to leverage adrenaline to naturally upgrade your workouts. Why eating carbs in the morning can make you fat (hint: cortisol). Why carb backloading works for women by embracing indulgences And much more… And Fruity Pebbles kinda fit into Paleo, bc the Flintstones were around in paleolithic, so by default...  Click to Tweet! More Fat-Burning Goodies from This Week's Show: Here's the crazy transformation that Kiefer talked about on the show with competitive powerlifter Paul Emmick: Connect with Kiefer here: The Carb Nite Solution | Carb Back-Loading | Transforming Recipes: The Ultra Low-Carb Edition | Athlete.io | On Facebook | On Twitter What would you use as YOUR Carb Nite feast? Cheesecake? Lucky Charms? Leave a comment below!

This week we're joined by John Keifer, a supergeek and cutting-edge researcher who teaches people how to eat cheesecake and drop fat through what he calls “carb backloading.”

This week we’re joined by John Keifer, a supergeek and cutting-edge researcher who teaches people how to eat cheesecake and drop fat through what he calls “carb backloading.”

This week we’re joined by John Keifer, a supergeek and cutting-edge researcher who teaches people how to eat cheesecake and drop fat through what he calls “carb backloading.”

AIR DATE: September 12, 2013 at 7PM ETFEATURED EXPERT:  & FEATURED TOPIC: "Cyclical Ketogenic Diets For Health And Performance" At the recent 2013  in Atlanta, Georgia last month, Jimmy Moore was the moderator of a fantastic panel of experts addressing the topic "Ketogenic Diets & Exercise Performance" featuring a star-studded line-up of Paleo fitness studs that included Robb Wolf, Mark Sisson, Ben Greenfield and Jamie Scott. The general consensus by most of these top names regarding the future use of the ketogenic approach for exercise and general health is the idea of regularly cycling in and out of ketosis to experience the maximum benefits. This is something that our expert guests this week know just a thing or two about. They are an exercise scientist, nutrition expert, and the author of The Carb-Nite Solution as well as  named  and a board-certified family physician from Gilbert, Arizona named . These two knowledgeable men were here in Episode 45 of "Ask The Low-Carb Experts" addressing the issue "Cyclical Ketogenic Diets For Health And Performance." TENDERGRASS FARMS GRASS-FED/PASTURED MEATS:NOTICE OF DISCLOSURE: THE WHITE CHOCOLATE RASPBERRY QUEST BAR:NOTICE OF DISCLOSURE:  Here are some of the questions we address in this episode: PEGGY ASKS: I see no reason why I should "cycle" in and out of ketosis. That seems a bit ridiculous to me, actually, when my performance is so fabulous remaining in ketosis virtually all the time. It's been truly miraculous for me. What added benefits will I get from going out of ketosis on occasion rather than simply staying in a constant state of ketosis for my exercise performance? ALAN ASKS: Dr. Peter Attia on his “Eating Academy” web site (http://eatingacademy.com/nutrition/ketosis-advantaged-or-misunderstood-state-part-i) says that research shows "someone in nutritional ketosis – even if eating zero carbohydrates – still has about 50-70% of a normal glycogen level, as demonstrated by muscle biopsies in such subjects." I have been on a ketogenic diet myself since May 2013. And as a recreational athlete, I like to do long endurance runs of 13+ miles at a time. Sometimes my runs are great, but other times the performance is poor and I bonk near the end. It feels like I have depleted my muscle glycogen stores at this point. What strategies would you recommend that I do to boost the muscle glycogen prior to going on a long run while on a ketogenic diet? ADAM ASKS: Is there such a thing as bulking up on a ketogenic diet? If you can’t bulk up in the traditional sense, then can you at least build muscle or see body recomp changes using a ketogenic approach? JERIS ASKS: I do a lot of Bikram Yoga and I've been on a low-carb, high fat ketogenic diet for several months. I noticed at first I was getting that ammonia smell and bonking near the end of the 90 minutes. I tried loading up on different carbs and experimented with this on several occasions. A bunch a fruit right before, sweet potatoes the night before--nothing worked. Finally, I heard Ben Greenfield talking about MCT oil and I was already putting that in my coffee in the morning. So I tried putting it in my water for the yoga and amazingly I could do the whole class with no carbs and without bonking or getting the ammonia smell. Maybe I just wasn't getting enough calories of any kind or I was eating too much protein. My question is this: Is it okay to use MCT oil daily in order to stay in ketosis? I guess cycling in and out would mean back-loading with a sweet potato or some other "safe starch" once or twice a week. I'm not doing that right now, I'm just eating a bunch of veggies and a little bit of berries for carbs, so I THINK I'm staying in ketosis. If you stay in ketosis, then won't you become fat adapted more quickly? DENNIS ASKS: If someone is engaging in a 24-hour intermittent fast a couple of times a week, then should they break the fast with starches? LINDA ASKS: I am a 50-year old female runner who has been running for nearly three decades. I’ve always eaten carbs and low-fat protein 5-6 meals a day up until a year and a half ago when I started to lower the carbs and up the fat. I am at a healthy weight, but found that adding the fat made me feel so much better. I’ve been eating mostly Paleo with a little bit of dairy. I’ve really enjoyed listening to the ketogenic success stories of athletes like Ben Greenfield, Vinnie Tortorich, and of course Jeff Volek and Dr. Steve Phinney. My question is how is this working for the ladies? Even all the male podcasters have female co-hosts that seem to whisper in the background that they need more carbs, especially when they race or train at high intensity. I will admit, when I posted to Ben about how many carbs to eat when training for a half marathon, he said at least 100g on high volume days and scale back on rest days. I know eating for leanness and eating for performance are two different goals, but I would like to hear more about low-carb performance for women, especially at you get older. DAMON ASKS: If someone ate a cyclical ketogenic diet but never got blood ketone levels to a significant level, then it seems to me that they would be in no man’s land where they have no ketones for energy but are also carbohydrate depleted. How can someone with this issue of low ketones and depleted carbohydrate stores figure out how to increase ketones to improve their health and performance? LAWRENCE ASKS: Keifer says that staying on a ketogenic diet for too long can lower your testosterone levels. But low-carb researchers like Dr. Steve Phinney and Dr. Jeff Volek never mention this as a long-term problem for people in a constant state of nutritional ketosis. On what basis does Keifer make this claim? JASON ASKS: Is a cyclical carb strategy REALLY necessary for everyone or is it more dependent on the specific kind of activity you are engaging in? I stay in a constant state of ketosis and run 20 hour/week as well as hit the gym twice weekly. I never feel low on energy and actually feel great pretty much all the time. In fact I do NOT like the feeling I get when I am kicked out of ketosis. In light of this, is there some unknown performance reason why I should be cycling in carbohydrates into my diet? And if I do decide to add in some carbohydrates, how do you determine the correct quantity so you don’t prevent keto-adaptation from taking place? MINDY ASKS: I’m a 47-year old female who weighs ~175 pounds and I want to lose body fat. I’ve been on a Paleo/low-carb plan for about 3 years and I swing kettle bells a few times a week for exercise. I am currently attempting to do my own version of Kiefer’s CarbNite plan with a very low-carb, higher fat program for six days followed by a smaller carby snack, carby dinner, and ice cream on day 7. I’ve had blowout CarbNites before and then end up spending the next 6 days just losing what I gained from that event which is why I'm scaling back on them. Also, I initially did your high protein protocol and started gaining weight. I have found that much lower protein and higher fat just works and feels better for me. What, if anything, would you advise I change about the way I’m implementing a cyclical ketogenic diet? DAMON ASKS: What is the maximum amount of time that you suggest being low-carb before beginning to cycle in and out of ketosis? Other than diabetes, are there any other conditions that may prevent someone from getting into ketogenesis if they are eating low-carb, high-fat? MARK ASKS: What is the relationship between ketogenic cycling frequency, the amount of workload during exercise, and lowering body fat percentage if your goal is continual fat loss? GREG ASKS: Does Kiefer or Dr. Patel promote using tools like blood glucometers or blood ketone meters along with the carb back loading protocol? I am particularly interested in the context of someone like myself who is around 15% body fat while doing heavy lifts like back squats, deadlifts, bench presses, and military presses a few times per week. Is there a particularly good way someone could use these meters to optimize and individualize things like carbohydrate intake post workout? PAUL ASKS: On The CarbNite Solution, is it possible to kick start things by lowering your protein intake down to the bare minimum needs perhaps around 30-40g a day? If so, is this something you’d do for 6 of the seven days or just a few of them? DEBBY ASKS: I'm currently using the CarbNite Solution protocol and an avid baker using coconut oil and coconut milk predominantly in my baking. I live a primal/Paleo lifestyle and limit my carbs to rice, sweet potatoes, and other real food starchy carb sources. I have heard that combining MCT oil with carbs, like sweet potatoes, raises insulin levels. If this is true, then would using coconut oil with other clean carbs such as the ones I listed above do the same? And if so, is there a limit to how much coconut oil to consume with our carbohydrate on a CarbNite plan? JULIE ASKS: I am a 34-year old female currently following the CarbNite Solution program. I had gestational diabetes with both of my kids 2 and 3 years ago. At my heaviest weight I was 260 pounds and my fasting blood sugar level was about 104. I gradually reduced carbs and finally discover CarbNite Solution that helped me get down to 185 pounds with an 84 fasting blood sugar in the morning and 5.4 A1c level. However, my blood sugar sometimes goes up to 97-104 on other mornings. Is this something to be concerned with? Should I consume less carbs on my CarbNite until my readings return to normal the next morning? Or am I just overthinking this? JOS ASKS: I'm a 34-year old female and just started weight training about almost a year ago. I am 5’5” and weigh 110-112 pounds with about 19% body fat. My goal is to increase muscles while minimizing fat gain. My current workout program mainly focuses on basic lifts such as a glute bridge, squats, deadlift, push and pull. I've been on CarbNite Solution for almost a year and have lost a good amount fat and gained a bit more muscle. I used to be that skinny fat Asian girl. Recently I've just started to increase my training intensity by going a bit heavier in weights. I heard that once you increase the workout intensity that we need to increase our carb re-feeds during the week, as opposed only having it once a week. What do you consider “working out with intensity” and why can't we just increase the amount of carbs in our once a week carb re-feed CarbNite instead of eating more carbs during the week? Or do you think I should start switching to your other protocol, Carb Back Loading?

John Kiefer is an exercise scientist, nutrition expert, and author of the new book “Carb Back-Loading.”  John applies his knowledge from a career in physics to hack the human body for fat loss, muscle gain, and improved performance.  He is the author of the Carb Nite Solution, and is releasing a new book that is designed for rapid fat loss and muscle gain.  John is coming on Upgraded Self Radio to help you do what some people call alchemy - burning fat and building muscle at the same time. 

John Kiefer is an exercise scientist, nutrition expert, and author of the new book “Carb Back-Loading.”  John applies his knowledge from a career in physics to hack the human body for fat loss, muscle gain, and improved performance.  He is the author of the Carb Nite Solution, and is releasing a new book that is designed for rapid fat loss and muscle gain.  John is coming on Upgraded Self Radio to help you do what some people call alchemy - burning fat and building muscle at the same time.