The Keto Meal Plan Explained with Guest Louise Hendon | The Healthy Me Podcast Episode 002

The Keto Meal Plan Explained with Guest Louise Hendon | The Healthy Me Podcast Episode 002

July 29, 2019 0 By William Morgan


(instinct speaking)
– Hey everyone, welcome to
the Healthy Me episode 2.
I’m Trina Felber, a registered nurse
and CEO of Primal Life Organics.
I believe there is a healthy
person living in everyone.
The Healthy Me is designed to help
you call up your healthy self,
step out of your comfort zone,
shake things up, and get results.
So lets find and empower your healthy me.
Today I am joined by,
joined with Louise and Jeremy Hendon.
Louise is the creator
of 3-2-1 keto meal plans
and author of the Essential Keto Cookbook.
She loves creating easy and delicious
healthy meals for busy people,
which I believe is everyone out there.
And in her spare time she
loves traveling the world
and reading mystery novels.
She states, “I am beyond gluten free,
“grain free, paleo primal,
a lawyer, an ex-physicist,
a cook, a blogger, a
Brit living in the U.S.,
an ex-violin player, an
occasional cross-fitter,
a mystery book junky,”
and she blogs all about her
recipes and paleo-primal,
gluten-free health articles at the
AncestralChef.com.
Jeremy is an author,
speaker, and entrepreneur who
started his health
journey by losing weight
with a low-carb diet almost 15 years ago.
Since then, he’s written and
spoken about ancestral diets,
gut health, psychology
and habits, and much more.
He recently co-hosted the Keto Summit
with Louise, Chris Kelly, and Tommy Woods.
So thank you for joining me.
I’m excited to have you guys here.
– Thank you for having us.
– We’re excited.
– Yes.
Alright so first off
I want to talk about the keto diet,
because I have dabbled a
little bit with the keto diet,
but I haven’t done the deep dive.
So, can you guys explain to me
what the keto diet really is?
– Yeah so I’ll jump in very quickly
on some of the points of the
science and the background.
So, keto is very,
there’s a very simple
premise to a keto diet
and that is that the diet
itself is suppose to get
your body into a state that
is called nutritional ketosis.
Nutritional ketosis because
it’s done by the diet.
Ketosis is just a benchmark
of where your body is relying
a certain percentage
more on fats for energy
then on carbs for energy.
So that’s,
literally that’s the most
basic, the simplest definition
is the keto diet is meant to
get your body into ketosis.
And we can talk about what
that might do for you,
why it might be good, why
it might be important,
who it might or might not
be right or wrong for,
but that’s really the basis
of what a keto diet does.
– [Trina] Awesome.
So, but what’s the difference
between keto and paleo?
Because most of the audience
is familiar with the paleo diet,
but I am still even confused
as to what really is the
difference between keto and paleo.
And I’m sure you guys get
that question all the time.
– Yeah, we definitely do.
I think the simplest
way of thinking about it
is perhaps to say that
keto is just a lower carb
form of the paleo diet.
– [Trina] What is the benefit of that?
– So yeah,
so let’s talk about benefits.
So very quickly, the main difference _,
paleo is all about food quality.
It’s all about nutrition, right?
And so the original
theory of a paleo diet,
it starts with ancestral health,
but really it’s two things.
It’s two maximize the
amount of nutrients we get
and minimize the amount
of inflammatory things
that we’re eating.
And so that’s based mostly around
the types of foods that we eat.
We want to make sure that we eat foods
that are high in micronutrients,
high in vitamins and minerals,
and they’re low in things like gluten
and like other parts of food
that will cause inflammation
in our body and cause problems.
Keto diets on the other hand
are not focused on that.
Now, you can do a keto diet
that’s focused on that, and we do,
and that’s what we actually
try to help people get into.
But, the purpose of a
keto diet is not that.
In general, the purpose
of a ketogenic diet,
many purposes and many benefits,
and we’ll chat about those,
but the purpose of the keto
diet, like I said earlier,
is to get your body into ketosis.
Now, the possible benefits of that.
So originally keto diets were
used for medical purposes,
and they still are to a large degree.
So kids with epilepsy,
it’s a very old, very common treatment
for kids with epilepsy
and very proven for about 100 years.
Very, very …
A lot of studies, a lot of statistics
on how well that works
for children with epilepsy
and even adults with epilepsy.
And then it’s used for some other
neurodegenerative diseases.
There are some people right now
who are doing good studies
on reversing Alzheimer’s
and reversing other
neurodegenerative diseases
with keto diets
because it has a lot of
effects in your brain.
For people who aren’t gonna use it
for what we call therapeutic purposes,
that is to treat some sort of illness,
a lot of people find that
they can lose weight on it,
particularly if you’ve been
overweight for a long time,
if you’ve had trouble
otherwise losing weight,
and particularly if you have
insulin sensitivity issues,
or you have blood sugar,
then it becomes really important,
because what that means is that your body
can’t handle sugars well.
If you have insulin resistance,
then your body really can’t
process and use sugars
that way it should,
and so a keto diet helps
your body fix that.
It helps it become what’s called
more metabolically flexible,
that is to switch back and forth
between sugar and fat as an energy source,
by taking away the sugar
as an energy source
for a little while.
And that actually has profound
effects for a lot of people,
starting with weight loss,
but then also how much
more energy they feel.
People tend not to get
tired during the day,
because they don’t have those
sugar rushes and sugar crashes.
They tend to have a lot
more mental clarity,
and a lot of people don’t even realize
that they’re lacking this
mental clarity until they go on
a keto diet, a ketogenic
diet for a week or two
and all of a sudden it
occurs to them that,
“Wow, I can think a whole lot better.”
So that’s a slightly longer answer
in terms of what a keto diet
can do for you and how it’s different.
– And what about like the
AIP diet, or the autoimmune protocol diet?
What’s the difference
between keto and that?
– So, I would start by
differentiating paleo and autoimmune,
because it’s an easier
place to differentiate.
So the way we usually tell
people is that autoimmune
is just a much stricter form of paleo.
And the whole purpose
of an autoimmune diet
is to remove anything
that would cause flare ups
of an autoimmune condition,
so Hashimoto’s, any
sort of thyroid issues,
Crohn’s, anything to do with your gut,
any sort of those autoimmune conditions.
An autoimmune diet is built specifically
to take out foods that
will cause flare ups
and exacerbate those
autoimmune conditions.
And what it looks like is a paleo diet,
but then also removing foods
that would otherwise be healthy and good,
like nightshades, so tomatoes,
potatoes, a lot of spices,
removing eggs, because
eggs often cause flare ups
for people with autoimmune conditions.
It doesn’t mean eggs
are unhealthy in general
for someone who’s healthy in
the abstract or theoretically.
It just means that we’ve
got an autoimmune condition
we might need to remove it.
We might need to remove potatoes,
and tomatoes, and things like that,
and some other foods.
So it’s just a much
stricter version of that,
versus keto then, again.
So the way, the one thing
I haven’t mentioned,
well, I sort of alluded to this, is
we think everybody should really
mostly be on a paleo diet to begin with.
That is, everybody should be
looking at trying to eat foods
that nourish the body,
reduce inflammation.
And then if they have
an autoimmune condition
they should go a little stricter,
be on an autoimmune protocol
at least for awhile,
because autoimmune doesn’t
have to be forever.
And then occasionally if
you want to lose weight,
if you want to feel better,
maybe _ keto diet.
I’m not saying people can’t
do a keto diet forever,
but we see most people,
particularly if you’re active,
you’re better cycling in and out of it.
I don’t mean on a daily basis.
It’s hard to get in and out
of ketosis that quickly,
but say doing it for a
couple months at a time
maybe two or three times a year.
– And how long does it
take to get into ketosis?
– So that really varies by person.
It depends on how active you are.
It depends on how much
insulin resistance you have.
I would say for most people
if you’re very strict about it
you can get into ketosis within a week,
and that’s often a very painful week.
You’ve not done it before.
I don’t know why.
I’m gonna make it sound easier than it is.
If you’ve not done this before,
and your body is very reliant on sugar,
and it’s metabolically inflexible,
that is your body is
not good at turning over
and burning fat and using that energy,
metabolizing that fat for energy,
then it can be a very painful week,
because what happens is
if you’re not good at burning fats
not only do you feel tired
but you’re not getting
any energy to your brain,
or not much, not enough,
and your brain all of a
sudden feels very bad.
So you get tired, you get irritable,
you get grumpy, and you just feel,
you’re in withdrawal literally
because your body is
not getting the energy
that it thinks it needs.
Now you get over this and then you feel
even better than you did
before, of course, but–
– Then you get that energy spike
and you actually feel better.
So I know …
Tell me, is there anyone that
should not do the keto diet?
It’s probably not for everyone.
Is there anyone that
really should not do it?
– In general we do think
that if someone has an
autoimmune condition
they should focus on healing that first.
Like a good friend of ours Chris Kelly
always talks about keto as a,
it’s a tool in your toolbox to use
to optimize your diet a little bit further
to get that extra few pounds of fat
that you’ve been wanting to get off off.
But it’s not something
that’s perhaps great
if you already have a
ton of health issues.
– When someone goes on the keto diet,
what’s an average amount of time
that you stay on a keto diet?
– That’s a really hard question to answer,
because it really does vary.
I mean there’s some people
who have been on a keto
diet for 20, 25 years.
Obviously it’s gotten
more popular recently,
but it’s been around for a long time.
There are people who have
done it for a very long time.
I think …
Oh, who’s the exercise guy?
I blank at his name at the moment.
Phil _.
I actually think Phil _
has been doing it for like 25 years.
I could be wrong, so
don’t quote me on that, but
we’re live and you’re recording.
I apologize to Phil if
I’m wrong about that,
but I think he’s been on
it for a very long time
so I’m not mistaken.
And people like Dominic D’Agostino
tends to stay on it as far as I know
for a very long time.
So you can do it, and
I don’t personally think
there’s anything
necessarily wrong with it.
There are no studies or anything
to indicate that so far.
But also,
you know, I don’t think
there’s necessarily
you don’t get as many
benefits after a while.
– But I think one of the confusions
around the keto diet is like
what does it mean to
be on a ketogenic diet
as oppose to just being on paleo.
Because actually a lot of people eating
the paleo diets today
could actually be on a
ketogenic diet already.
And it’s very much a sliding scale.
I mean traditionally
they’ve said if you measure
your blood ketone levels
and it’s over 0.1 millimoles then–
– .5.
– Sorry, .5,
then you would be in nutritional ketosis.
But for a lot of people they
get the benefits of weight loss
and the benefits of energy
without ever hitting .5.
They could be much lower and
for whatever reason
different people just
react a little differently.
Some people can go
into much higher levels
of ketosis really easily
eating the same foods as someone else,
and yet the other person
achieves much lower,
but yet they might both
see the same results.
– What types of foods do you eat?
I know the difference between paleo.
So explain a diet or what you’re eating
when you’re doing the
keto diet for our viewers.
And if anybody out there
has questions while you’re watching,
post them in the comments below,
because we can ask them,
we can see your questions, and
we’ve got the experts here
so they can answer your questions for you
while we’re doing this.
– So I guess number one
I’d like to emphasize
you do still eat vegetables,
because I think most people think that
when you go low carb
because vegetables have carbs in them
that that means no, they
can’t be keto anymore.
So we do (audio cuts out)
eat a lot of cauliflower, broccoli.
We eat spinach, we eat
kale, we eat arugula.
I mean we eat a lot of vegetables still,
but then we cut out some
of the starchy vegetables
like sweet potatoes that
a lot of people depend on
almost on a paleo diet.
And then we still eat fish, meats,
organ meats,
we drink bone broth.
– We cut out most fruits.
A lot of people can get
away with eating berries
and other things that are high in fiber
and low in sugar.
You really can’t eat pineapples
and bananas. (laughs)
(audio cuts out)
You can even get away
with occasionally like apples and pears.
They’re really not gonna spike
your blood sugar that much
if you’re particularly active.
And again, it really does vary.
If you’ve got somebody who’s
working out two hours a day
who’s like a semi-pro athlete,
particularly if they’re a male,
because they often have more muscle mass
which makes a difference
in terms of how much sugar
can be stored in your
muscles and used there,
which will still keep you out
of ketosis to some degree.
Sorry, I said that slightly inaccurately,
but nonetheless, your
amount of muscle mass
makes a difference.
So, it really does vary.
So some people can get away
with eating a little more
in terms of the amount
of carbs they can eat.
But Louise is really right.
Like we emphasize that all the time.
We sort of joke about it,
but people do really think,
“Oh, all I have to do is
eat bacon and butter.”
Which fine, like we don’t have anything
against bacon and butter
whenever you’re gonna eat,
but it’s, you know,
you really do need to get some vegetables,
you need to get the fiber,
there are a lot of phytonutrients in them.
There’s some things
that traditional mainstream
nutrition has got right,
and one of those is that
vegetables are superbly healthy.
There are a lot of things in vegetables
that are really good for us.
And in particular when we’re
talking about leafy vegetables
and colorful vegetables,
those are really, really good
for people in general, and so.
– Yeah.
And especially as we’re discovering more
about the importance of gut health,
I mean cutting out vegetables
would be quite detrimental
to most people’s diets.
– Yeah.
– Right.
What about fats?
How much fat should you eat?
Because I know that gats
are really important,
not just for your brain,
but, you know, for your body.
So talk about fats.
What kind of fats should
you eat, focus on,
and how much fat?
– I would say that
the kind of one line advice
I would usually give people
is to learn not to be afraid of fat,
but don’t feel you need to add extra.
And this, again, we’re
just talking about people
who are doing this, a ketogenic diet,
for general health purposes,
to feel better, to lose weight.
Therapeutically if you were
using it to potentially
as an adjunct treatment for cancer
or to treat epilepsy or
neurodegenerative disease,
then it looks way different
and you need to have a lot of fat,
because you really want to make sure
that your ketones levels are higher
because it makes a much bigger
difference therapeutically.
And by the way, I’m not a doctor.
Don’t pretend to play one.
– Right, do the disclaimer.
– Yeah, yeah.
So if you’re using it therapeutically
it’s gonna look much different,
but if you’re doing it for general health
we don’t generally think
that most people need
to add that much fat,
particularly when you’re
trying to lose weight.
Because fat,
calories still matter
to some degree, right?
If you’re eating 5,000 calories a day,
even if it’s all fats,
you’re not gonna lose weight
unless you are superbly active, right?
Unless you’re in the pool
for eight hours a day.
So we recommend that people
become not afraid of fat,
because a lot of people do start off
being afraid of fat,
like not even wanting to put
as much fat as is in a normal recipe
or ketogenic recipe into the recipe.
But don’t feel the need to
put an extra stick of butter
on whatever you’re eating.
And as far as forms of fat go,
because we still take the
underlying ancestral approach,
we highly recommend saturated
or monounsaturated fat,
because those tend to be much more stable,
tend to be much healthier.
Polyunsaturated fats, omega
3 and omega 6 is fine,
but we like to
minimize those a little bit,
particularly in the forms
that are problematic
like vegetable and seed oils
that have been highly processed.
– So I mean similar things to paleo,
like olive oil, avocado oil,
coconut oil,
ghee,
tallow, lard.
– Real lard, not the hydrogenated ones.
– The real stuff, yeah. (laughs)
What are your thoughts about
like the keto drinks or the keto bars?
In your opinion is there
any benefit to those?
– So I assume you mean
like some of the snack bars
that have come out.
And they tend to,
I think they come out
of the low carb movement
very much so.
They’re often a little higher in protein
and they tend to be a little lower in carb
and use a lot of
sugar replacements.
– Sugar alcohols usually.
– Either _ or
there’s some with stevia,
but it just doesn’t taste that good
so I don’t think they’re using it still.
I’m not against it, because in the end
I feel like if someone needs a snack
and they want to stay in ketosis
and not have to go through keto flu again
or break the diet, then
it’s not a bad form.
But at the same time, it’s
definitely not something
we recommend people go and stock up on.
– So let me just jump in
on that really quickly.
So our position is that
look if you’ve got to do it
then they might be better
than eating your original junk foods,
or brownies, or cookies,
like original cookies,
like I say original, like
standard American cookies.
But at the same time
there’s something called
hyperpalatability.
Very well researched,
and it’s got a pretty big consensus
among obesity researchers.
And once you start …
And what hyperpalatability
is is when you take something
that has a certain amount of fat,
you put together a certain amount of fat
with a certain amount of sugar
with a certain amount of salt
it becomes almost irresistible.
People are more or less
susceptible to this,
but all humans are susceptible
to it to some degree.
And what I mean by becomes
more or less irresistible is,
you know, you can think
about having a big meal.
Let’s say you just ate a 12 ounce steak,
you had some mashed potatoes
or something with it,
and you had a glass of wine or something,
you were really full.
And somebody says, “Oh
look, I’ve got this extra
“eight ounces of steak.
“Do you want it?”
Well, you love steak.
Steak tastes very good,
but that steak is not hyperpalatable.
It doesn’t have any sugar in it.
You’re gonna be like, “Oh, I’m stuffed.
“Even though that steak is
beautiful I can’t eat anymore.”
And yet, if somebody comes and
offers you a piece of cake,
as stuffed as you are
there’s a decent chance
you might be able to
eat that piece of cake.
Because the cake is hyperpalatable,
it literally changes how our
body reacts to this food.
And the reason I’m bringing this up is
a lot of packaged foods that come along
in paleo form, in keto form, for whatever,
recreate hyperpalatable foods.
And they’re potentially better
because maybe they’re
slightly less inflammatory,
maybe they still keep you in ketosis,
so I’m not arguing it’s not better,
but they do recreate a different problem
that’s still a problem,
particularly if you’re
trying to lose weight
and trying not to overeat
is that they’ll just make
you keep overeating, so.
– [Trina] Right, that’s interesting.
What about veggies?
I know you talked a
little bit about veggies.
What are the primary
veggies you want to eat?
So you want to stay away
from anything that’s
obviously processed sugars
or anything that has a lot of sugar in it.
And some of the fruits
that you talked about,
like pineapples, bananas,
things like that.
But
are all veggies fair game,
or are there some that you want to avoid?
– So I mean just the very starchy ones,
so pumpkin,
or sweet potato.
But again, it’s like
in some ways you’re measuring
your total sugar or carb intake.
So you have one tiny chunk of sweet potato
it’s really not gonna
make very much difference.
It’s more that when we say,
“Oh, don’t eat sweet potatoes,”
because typically when
people eat sweet potatoes
they eat a whole sweet potato and that’s–
– Or three.
– Right, and so that creates,
that has sufficient carbohydrates in it
to be problematic if you’re
trying to stay in ketosis.
– Right, got it.
– There’s tons of great
lower carb vegetables.
Like we really love spinach,
kale, arugula again.
We eat a lot of salads.
– And squash, I love squash.
We’re coming into the fall,
and squash is, like the spaghetti squash
is one of my favorite.
– Yeah.
– Exactly, yeah.
– Yeah.
– Butternut is a little bit sweeter,
but I’m assuming that’s still okay.
– Yeah, it depends on how much.
Yeah, it depends on how
sensitive, too, you are.
Then you have a few more carbs.
– So again also,
athletes are able to deal with
the amount of carbs they take in
a lot better than most people.
So athletes are actually able to eat
a whole sweet potato and still
be in nutritional ketosis.
Like it doesn’t affect them the same way.
But if you have blood sugar issues,
then you’re probably gonna see
your blood sugar spike a
lot faster than someone who,
I don’t know, does five
mile runs every day.
– Yeah, there’s some people in
the weight lifting and athletic worlds
that say that you need to earn your carbs,
and there’s some truth to that.
That is the more active you are
the more _ carbs,
particularly right after you’re active,
your muscles have an
increased uptake in glycogen.
Your body handles the sugar
and the carbs that you eat better.
And so there’s some truth to that claim.
It’s just the more active you are
the better you can handle it
and the better your body metabolizes
and moves back and forth.
– So with …
So talk a little bit about
what you guys developed,
because you developed …
You made it pretty easy
for us to figure out how
to eat on a keto diet.
So you’ve developed your
3-2-1 keto meal plan.
So talk a little bit about that.
– Why don’t you tell them about 3-2-1.
– Why is it 3-2-1?
– Well, so one of the things we realized
we saw how painful it is going shopping
trying to find keto ingredients.
Even trying to read,
whether it’s reading labels
or even figuring out which
vegetables would be good to buy.
So we actually decided
we wanted to make sufficient meals for you
for the whole week,
but we’re gonna limit
it to 30 ingredients.
And so that’s where the three comes from.
What is the two for?
– Because it’s 20 grams
or less of carbs per day.
– So I’m like blanking
on why we called it that.
– Isn’t that funny?
– Yeah. (laughs)
– And the one is because
we have this one purpose
for our meal plans,
which is just to help you lose
weight and feel healthier.
– Yeah, mostly to lose weight.
I mean we really did focus,
because so many people
they’re not therapeutic.
They’re not designed
if you’re trying to use
it to treat something.
They really are just designed
to help you feel better
and to lose weight,
because that’s what we find
so many people were asking us for
and were jumping into keto for.
And so that’s how we developed them
to make sure to keep the carbs low enough
that they serve everybody,
and we make sure to make it
easy enough and simple enough
with 30 or fewer ingredients,
which makes your shopping
simpler, which saves money,
and also just saves a lot
of time in the kitchen
because you don’t need to
buy a ton of ingredients.
And particularly if you don’t live in a
major metropolitan city
in the US or Canada
often you can’t find a
lot of the ingredients
in certain recipes, and so …
– Yeah, we also designed it so that
you get lunch and dinner,
because I know there’s a
lot of meal plan services
that are coming out with just dinner.
And then it just becomes
this well how do you …
Keto is not exactly a diet
where you can just pick and choose
which day you want to eat keto
and then expect to get all the
benefits and still feel good.
So we really designed it
so that you get both lunch and dinner,
and then you can choose whether
you want to eat breakfast.
I know a lot of people
do intermittent fasting,
so you could also shift
your lunch to breakfast
and the dinner meal to lunch.
So depending on which meal you want to do
intermittent fasting for,
you can also shift the
meal plans around that way.
– Well just to be clear, it
has breakfast recipes in there.
It’s just we–
– Yeah, there are
optional breakfast recipes
that we’ve combined it as a whole.
Like you can choose one
to stick to for the whole week
or something, but that’s not,
it gives you a lot of flexibility
in terms of planning your meals, as well.
– And talking about fasting for a second,
fasting is becoming more
and more popular, as well.
Do you guys practice that?
Do you do a fast?
– Yeah, in the past year
or in the past 13 months
we’ve done two five day fast.
So we do.
We don’t tend to do,
I guess we do
kind of the 15 to 16 hour fasting.
We don’t mean to.
We don’t really think about it,
but we often don’t eat for 15 or 16 hours,
you know, from night to the next day.
But we actually like the longer term fasts
a couple times a year.
– So you’ll do like a five day fast
all at once.
And then the other
thing that you mentioned
is doing the 16 hour fast,
where most people stop
eating around 8 p.m.
and don’t eat until
around noon the next day,
which is what I tend to practice.
– Just returning to our
friend Chris Kelly on this,
and I’ve traditionally
really liked that too.
So I would only eat lunch, then dinner,
and then fast until next day lunch
and maybe have coffee in
the morning, that’s it.
– Right, that’s what I do.
I’ll do my coffee, my
Bulletproof coffee in the morning
and otherwise fast.
– Yeah, so what he pointed out
and what a lot of the research on sleep
has really been pointing out is that can
impact your circadian
rhythms, because we do …
It’s like our body knows when we,
when our day begins by our
first meal in some ways.
So it is the recommendation
that it’s actually potentially
better to skip dinner
if you’re gonna do intermittent fasting
and instead have breakfast still.
And breakfast should be something
that’s perhaps higher in protein
or a little bit higher in fat
so that you are not having–
– So they’re thinking possibly
starting your fast earlier in the day
but then start eating earlier,
like eating your,
your eight hours of eating
starts with breakfast.
– Specifically what the research says
is in the absence of light cues,
so light cues are the first factor
for your circadian rhythm,
how your body sets circadian rhythm.
But in the absence of proper light cues,
and we’re all most of the time
in the absence of proper light cues
because we get too much light at night,
we don’t get enough light
immediately when we wake up
because we don’t wake up with the sun.
And so in the absence of proper light cues
your body actually starts turning to food
to set your circadian rhythm.
And if you’re not eating until 12 or 1
then it starts to think that’s
the beginning of your day.
Maybe it’s an oversimplification,
but that’s part of what happens.
And so we actually recommend
if you’re going to do that
then to eat breakfast as
soon as you get up, and then
if you want to do the 16 hours
then eat from 8 the next
day after you get up
and then stop eating.
– What about kids?
Any thoughts about kids?
– We don’t have any.
Yeah, we’re thinking about, yeah …
(laughing)
It’s nice of you to ask.
– No, I’m just thinking about my kids.
They like doing what we’re doing, and
the keto diet, there’s ways
to modify it for kids, but
I didn’t know if you
guys have any thoughts or
parents out there that have kids.
– Yeah, well I mean clearly
it’s been used for kids for a long time
with the epilepsy and other …
So it’s clearly possible.
Kids tend to be pretty active,
so they deal pretty well
with a few more carbs.
In general,
unless they
have eaten really badly
and had other issues
tend not to be as metabolically inflexible
as someone in their 40s, 50s, or 60s
who has a lot more problems
that they’ve accumulated
over the term of their life.
So, I don’t know that
kids need it as much.
– Well perhaps an easier
explanation is like
if everyone just uses
paleo as the base diet,
and then depending on whether
you want to lose weight
or if you have autoimmune conditions or
if you’re more active or
whatever, or less active,
then you modify that to become AIP
or to become keto.
And I think the same is for kids.
You want to start from that paleo base
and then you can see if
they need something extra
to help them,
and you can modify it from there.
– Not even just to help them.
So Chris for instance he has a,
how old is Abby, 2 1/2 now?
2 1/3 or three.
I might be getting it wrong.
I’m usually pretty good with that.
But yeah,
he’ll point out that they
don’t try to keep her keto,
though he was keto for a
very long time, a few years.
But you know, like maybe
two or three days at a time
she won’t really want many carbs.
And they feed her an entire paleo diet,
but they’ll let her eat …
They’ll actually let her
eat rice sometimes I think.
But I mean they clearly feed her
plenty of fruits, sweet
potatoes, and things,
but she might go for three or four days
without them sometimes.
And they’re not really worried
about it one way or another.
So I think it really does
depend like Louise said
on what you’re using it for.
I don’t think for mostly healthy kids
they need to put them on a keto diet.
– Right.
I like the idea that you guys talk about
using paleo as your base,
almost like it’s the base of your pyramid
and then you build upon that
if you need the AIP diet or
if you need the keto diet
then that becomes the top of your pyramid.
But, your base is always
like a paleo diet.
You always want to keep that base the same
and then alter it a little
bit for what you need.
And that same thing is true
obviously for kids, as well.
So that’s really, that’s cool.
That’s very easy to think about.
– Think about it is it’s
not good for anybody
to be eating processed junk foods.
There’s just no situation
where it’s good and healthy.
You can do it.
I’m not saying doing it
occasionally is going to kill you,
but don’t ever fool ourselves
that it’s good for us.
– Right, and that’s what we’ve done.
I don’t even know if
we’ve fooled ourselves,
but we’ve been told that
it was okay.
And so we’ve
been brainwashed into believing
that it’s okay, I guess,
and now we’re rethinking that,
and now we realize that
it’s just not okay.
It’s not okay for an everyday thing,
because obviously it has some health
ramifications from it.
– And I’m not saying that we never do it.
We’re going to Paris tomorrow.
We’re traveling in Europe right now.
– Oh, nice.
– We’re going to Paris tomorrow
and for a couple days we’ll be there,
and you know what, I’ll
probably eat some _.
I’m not planning on it,
but I mean there’s a decent
chance I might eat a little bit.
Well okay, she might not.
It’s not that I’ll never do these things,
but I know if I’m doing
it it’s bad for me.
But I’m making,
I occasionally make a
choice to do something
that’s bad for me.
– That’s funny.
Well, I hope you enjoy your trip to Paris.
That sounds amazing. (laughs)
Is there anything that we
missed that we didn’t talk about
that you think viewers or
listeners would want to know?
Anything that we didn’t touch on?
– What do you think?
– We covered quite a lot.
– Yeah.
– Yeah, I think so.
And we’re gonna put the link up
for the viewers or listeners.
You’ll be able to click on the link
and check out the 3-2-1 keto meal plan.
And I know you guys have videos
and more information on the website.
So, is there anything
you want to tell them
about the meal plan itself
what to look for or what to expect?
And I know you guys are offering right now
25% off I believe
as that a discount for viewers,
so check it out.
– Yeah, no, I mean …
So the only thing I’d say
the meal plans have been really popular.
People are really liking
those in particular.
We’ve actually been surprised at how much
people are liking them.
Not to say that we didn’t think
they were good to begin with, but
we’re sometimes surprised
at how popular something is
and how much people like it.
And so those have been really popular
and people have really loved those,
and people are actually using them.
– I think it’s a really good way to
get started on the keto
diet without the confusion,
without figuring out what can I eat?
Can I eat this?
And it is designed to be simple
so that your shopping
list isn’t overwhelming,
which is I think …
Like we don’t make it customizable.
You can’t go in and use software
and change things and move things around,
because what we find
is when people do that
they come out with a shopping
list that’s three pages long
and then it’s just horrific
and it’s not user friendly.
We’ve really tried to pair
down the number of ingredients
so that each week you use,
you use the same perhaps vegetables
in three different dishes
so that you don’t have to
buy 50 ingredients again.
– So by the way, we only started
making and selling these meal plans
back in May, was it May?
– Yeah.
– Something right around May.
I had no idea how much work
goes into actually
making great meal plans.
So to really make them good …
And what I mean there is that
there are a lot of things
that you don’t necessarily think about
before you start on doing this.
Like putting recipes together
that use the same ingredients
so that not every recipe used
is different ingredients–
– But at the same time
they’re different recipes.
– But at the same time
they’re different recipes so
you’re eating different things,
like working all of this out,
fitting them together
so that you have the right amount of food
and the right amount of carbs,
particularly in a keto diet,
all these things,
like there are a lot of considerations,
really, really hard to do.
And that’s why we ended up doing it
is because it really does
take a lot of that work out.
Not everybody is gonna
make their own meal plans,
but nonetheless that’s a lot of work
that you would otherwise be
doing one way or another,
probably piecemeal it throughout the week.
So that’s kind of why we did them
and I think why they’ve been so popular
is because we have put
in a ton of that work
to actually figure all that stuff out.
You know, make great recipes,
figure out how the recipes fit together,
make sure we can fit
them together in a way
that people don’t have to
have too many ingredients,
they don’t get too much carbs,
they don’t get way too
much food or too little
but they get some variety.
It’s a lot to think of.
It’s worse than planning wedding _.
– Awesome.
Yeah, I totally appreciate that,
because anytime you can simplify something
I’m totally into simplifying things.
If it gets too overwhelming
it’s too easy to let it go
and set it aside.
So I appreciate the fact
that you guys made it
super simple for everybody
to jump in and try it out
and just get your feet wet with it.
And it’s just made so easy.
So thank you.
I appreciate that,
which is why I wanted to
bring this to all of my,
my viewers and everybody
that is health conscious
but yet confused.
And it just simplifies it, makes it easy.
Here it is, here’s the plan.
This is all you need.
Just try it and do it.
So I appreciate that
so much, so thank you.
I appreciate you guys coming
on and explaining everything,
taking time out of your day.
I will post the link for all the viewers
so that you can check out
3-2-1 the keto meal plan
that Louise and Jeremy put together
with all their hard work and effort.
And we thank you for doing that.
– Thank you.
– Thank you.
– Alright, thanks guys.