Risa Groux | How to Stop Dieting & Start Losing Weight With Metabolic Flexibility KKP: 395

The mistake people make is burning more calories than ingested.  If you lower your dietary calories, over time, you lower your metabolic rate.  Focusing on calorie counting is a HUGE mistake. The body is not a calculator or math equation. 1,000 calories from steak vs skittles will elicit a different response.  Instead of focusing on calories, it’s more effective to: Focus on insulin sensitivity… How insulin causes fat storage. This brings me to the #1 exercise to lose belly fat… Strength training… Think of your muscle mass as sponges for glucose… The goal is not weight loss it’s fat loss.. The best workout routine for fat loss… 3 sets of 4 compound movements, twice per week. WORKOUT TEMPLATE. Monday:  3 sets of bench press or push ups. Bench press 8-12 reps, or max push ups 3 sets of weighted squats or body weight squats Weighted squats 8-12 reps, or 20 squats 3 sets of weight shoulder press 8-12 reps 3 sets of bench dips 8-12 reps  Wednesday 3 sets of one arm rows 8-12 reps 3 sets of burpees 15 burpees each set 3 sets of weighted lunges or body weight lunges 8-12 reps of weighted, 20 body weight lunges (10 each leg) 3 sets of close grip bench press or close grip push ups. Bench press 8-12 reps, or max push ups 📍Resources Mentioned: 📍 Sleep trackers..  📍Oura Ring: https://ouraring.com/discount/6e9615cebf?utm_medium=iac_raf 📍 FitBit: https://amzn.to/3Z0tXn1 📍 Apple Watch: https://amzn.to/4fVPZyf 📍 Whoop Band: https://amzn.to/3ZgGVyv 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals

11 Dec 20241h 3min

Today, I am blessed to chat with Andy Schoonover, founder of Crowd Health. We dive into the flaws of the current health care system, which we dub "sick care" due to its profit-driven nature that keeps patients dependent on treatments. Andy shares how Crowd Health offers a community-based alternative, where members support each other financially, promoting healthier lifestyles. We discuss the high costs of medications, the benefits of incentivizing health, and the need for systemic change. This episode encourages listeners to explore empowering health care options that prioritize long-term well-being. 📍 Join Crowd Health: CrowdHealth is a better alternative to health insurance. For more information on how it works visit http://joincrowdhealth.com/carnivore. Use the coupon code VITAMING for a discount on your first three months. Show Highlights: Understanding the Problem The Cost of Chronic Diseases The Financial Burden Short-Term vs. Long-Term Solutions The Flaws of the Current Insurance Model Limitations and Frustrations Alternatives to Traditional Health Insurance Introducing Crowd Health The Importance of Nutrition The Role of Diet The Need for Systemic Change Advocating for Policy Changes High Costs of Medications Disparities in Medication Costs 📍 Join Crowd Health: CrowdHealth is a better alternative to health insurance. For more information on how it works visit http://joincrowdhealth.com/carnivore. Use the coupon code VITAMING for a discount on your first three months. Resources Mentioned: CrowdHealth - use code VITAMING for a discount on your first 3 months YouTube Channel Keto Flex (Amazon) Healthcare.gov Get So Well LabCorp Quest Diagnostics The Go-Giver (Amazon) 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals

9 Dec 20241h 4min

Today, I am blessed to have Dr. Eric Balcavage here with me. He is the owner and founder of Rejuvagen. Dr. Balcavage is widely recognized around the world as a leader in Functional Medicine and Thyroid Physiology. In over 20 years of practice, he has successfully helped thousands of people suffering from thyroid problems and other chronic health conditions. Dr. Balcavage received his Doctorate of Chiropractic from Palmer College of Chiropractic Davenport, Iowa in 1995 and has been in practice since 1996. He also holds a Bachelor of Science in Medical Technology. Dr. Balcavage is Board Certified in Integrative Medicine, a Certified Functional Medicine Practitioner, and a Certified Nutrition Specialist. He spends hundreds of hours every year advancing his knowledge base on functional medicine, thyroid physiology, functional neurology, immune system function, hormone function, and regenerative therapies. Dr. Balcavage’s quest for advanced research and training is the result of his passion and determination to help patients who have been unable to heal and recover from chronic illness in the Allopathic medical model. Dr. Balcavage has studied under and consulted with several experts in Functional Medicine over the years, including renowned thyroid expert Dr. Datis Kharrazian and methylation expert Dr. Ben Lynch. Dr. Balcavage trains and consults with hundreds of doctors on topics such as Thyroid physiology, GI physiology, Organic acid testing, and Methylation. He also lectures locally and around the country on numerous other health conditions. His Functional Medicine Center has always been on the cutting edge of health care and science. Currently, he devotes his practice to treating patients with thyroid disorders, gastrointestinal disorders, diabetes/ insulin resistance, autoimmune & inflammatory disorders, and other metabolic challenges. In this episode, Dr. Balcavage dives into the intricate world of thyroid physiology and its profound impact on overall health. Focusing on understanding thyroid allostasis, he challenges conventional perspectives on thyroid dysfunction, emphasizing the role of adaptive responses to cellular stress. Dr. Balcavage explores the potential for thyroid recovery, advocating for a nuanced approach to medication use and highlighting the body's remarkable capacity for healing and adaptation. Additionally, he explores the intricate interplay between thyroid hormone, mitochondrial function, and cellular stress adaptation, shedding light on the complexities of maintaining optimal thyroid health.  Resources from this episode:  Rejuvagen: https://rejuvagencenter.com/ The Thyroid Debacle: https://amzn.to/3DalW7K  Thyroid Answers Podcast: https://podcasts.apple.com/us/podcast/thyroid-answers-podcast/id1189585193 Follow Dr. Eric Balcavage Instagram: https://www.instagram.com/drericbalcavage/ Facebook: https://www.facebook.com/rejuvagencenter/ YouTube: https://www.youtube.com/user/askdrbalcavage 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals

7 Dec 20241h 18min

If there was one superfood that I would choose to have every single day to meet the following needs… Fat burning Anti-inflammatory Energy boosting Satiating Muscle building Nutrient density It would be… eggs with the yolk, mother nature’s multivitamin! In this lesson, I’ll be sharing what will happen to your body if you ate 4 eggs every day for 30 days! 📍 Studies Referenced: Eggs & Heart Disease: https://www.mdpi.com/2072-6643/10/4/426 Eggs & Insulin Resistance: https://pubs.rsc.org/en/content/articlelanding/2018/fo/c8fo00194d A1C study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7673790/ 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals

6 Dec 202438min

In this episode, Ben Azadi delves into the 11 healthiest foods that can transform your health. As the best-selling author of "Keto Flex," he emphasize foods that lower inflammation, reduce insulin, burn fat, boost energy, and promote anti-aging. These foods are rich in protein and healthy fats, excluding carbs and sugar. Ben also discusses the benefits of grass-fed butter, organic coffee, extra virgin olive oil, eggs, avocados, sardines, and bone broth. Backed by scientific research, Ben aims to educate listeners on optimizing their metabolism and overall well-being through informed dietary choices. Red meat Olive oil Eggs Wild Caught Salmon Grass Fed Butter  Coconut Oil  Coffee Beans Bone Broth Sardines Avocados  Macadamia Nuts 📍Resources Mentioned:  📍 Wild Pastures Organic Grass Fed & Finished Meat & Wild Caught Seafood: http://www.ketokampmeat.com (Sign Up Today and Get 20% Off For Life Plus $15 Off Your First Box) 📍 The cleanest, best tasting coffee in the world. Purity Coffee: http://www.ketokampcoffee.com (use the coupon code KETOKAMP for 15% off) 📍 The Fresh Pressed Olive Oil Club. Get a $39 bottle for only $1! http://www.ketokampoliveoil.com 📍 My favorite bone broth from Kettle & Fire: https://www.kettleandfire.com/?afmc=ketokamp (Use the coupon code KETOKAMP at checkout) 📍Organic, cold pressed coconut oil in glass jar: https://amzn.to/4gjjtWP  🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals ➡️ Studies Referenced: Coffee studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683100/ https://pubmed.ncbi.nlm.nih.gov/29474816/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4154672/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4728630/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3766985/https://pubmed.ncbi.nlm.nih.gov/16820341/  ➡️ Olive oil studies: https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-12-78 https://www.acc.org/latest-in-cardiology/journal-scans/2020/03/05/11/29/olive-oil-consumption-and-cardiovascular https://www.dietvsdisease.org/coconut-oil-vs-olive-oil-study/  ➡️ Eggs with the yolk studies: https://pubs.rsc.org/en/content/articlelanding/2018/fo/c8fo00194d

4 Dec 202443min

Today, I am blessed to delve into the importance of gratitude during Thanksgiving and discuss pet health with Amy Zalneraitis, owner of We Feed Raw. Amy explains the detrimental effects of kibble on pets, highlighting its high carbohydrate content, low-quality ingredients, and harmful processing methods. She advocates for raw meat-based diets, emphasizing their benefits for gut health and overall well-being. We share personal experiences and testimonials from pet owners who have seen remarkable improvements in their pets' health after switching to raw food. This episode underscores the importance of respecting pets' biological needs. We discuss: 🐾 The Kibble Conundrum 🥩 Benefits of a Raw Diet 🐶 Real-Life Transformations 🌿 Practical Tips for Transitioning RESOURCES MENTIONED: ➡️ Purchase We Feed Raw dog food for your pet:  https://wefeedraw.sjv.io/c/2524175/2208752/22021 New customers save 50% off their meal plan starter box using the coupon code BF50KETOKAMP The story of We Feed Raw dog food began with Alissa, the co-founder's sister, who developed a passion for dogs as a child and became an expert at making raw meals for them. Alissa started making raw meals for her own dogs, then for friends' dogs, and eventually the business grew organically. Studies: Cancer is a significant health concern in dogs, with approximately 1 in 4 dogs developing neoplasia at some point in their lives. This risk increases with age; nearly 50% of dogs over 10 years old are likely to develop cancer: https://www.avma.org/resources/pet-owners/petcare/cancer-pets Hemida, M., Vuori, K. A., Salin, S., Moore, R., Anturaniemi, J., & Hielm-Björkman, A. (2020). Identification of modifiable pre- and postnatal dietary and environmental exposures associated with owner-reported canine atopic dermatitis. https://doi.org/10.1371/journal.pone.0225675Algya, K. M., Cross, T. W. L., Lee, A. H., Lye, L., de Godoy, M. R. C., & Swanson, K. S. (2017). Fecal microbiota and metabolites of adult dogs fed extruded, mildly cooked, and raw diets. Journal of Animal Science, 95(suppl_4), 111. https://doi.org/10.2527/asasann.2017.225 Sandri, M., Dal Monego, S., Conte, G. et al. Raw meat based diet influences faecal microbiome and end products of fermentation in healthy dogs. BMC Vet Res 13, 65 (2016). https://doi.org/10.1186/s12917-017-0981-z Bermingham, E. N., Maclean, P., Thomas, D. G., Cave, N. J., & Young, W. (2017). Key bacterial families (Clostridiaceae, Erysipelotrichaceae, and Bacteroidaceae) are related to the digestion of protein and energy in dogs. PeerJ, 5, e3019. https://doi.org/10.7717/peerj.3019 Hemida, M., Vuori, K. A., Moore, R., Anturaniemi, J., & Hielm-Björkman, A. (2021). Early life modifiable exposures and their association with owner-reported inflammatory bowel disease symptoms in adult dogs. Frontiers in Veterinary Science, 8, 552350. https://doi.org/10.3389/fvets.2021.552350 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals

2 Dec 20241h 1min

In this episode, Ben Azadi explores the crucial role of metabolism in transforming food into energy, essential for burning fat and overall well-being. He discusses the harmful effects of vegetable oils, which are more detrimental than sugar and smoking, and share a special drink recipe to help eliminate these bad fats. Dr. Cate Shanahan joins to explain how vegetable oils cause inflammation and chronic disease. Additionally, Ben details the unhealthy industrial process of making canola oil. He encourages listeners to make informed dietary choices for better metabolic health. PLEASE NOTE: The best option is to avoid these damaged fats as much as possible! Eating an animal based diet focused on saturated fat and monounsaturated fat combined with fasting and exercise is the BEST way to remove these bad fats from your body. The Special Drink for Fat Elimination To combat the negative effects of harmful fats, Ben introduces a special drink designed to help eliminate them from the body. He outlines the ingredients and their specific benefits: Ingredients and Benefits: Psyllium Husk: A soluble fiber that forms a gel-like substance in the digestive tract, helping to bind to bile acids and dietary fats, promoting their excretion. Flax Seeds: Act as a mild laxative due to their fiber content, aiding in smoother bowel movements. Ground flax seeds release mucilage, which lubricates the intestines and facilitates fat excretion. Calcium and Magnesium: These minerals play a crucial role in binding to fatty acids and bile salts in the intestines, forming insoluble compounds that the body cannot absorb. This process helps lower bad cholesterol levels and supports weight management. Recipe: Mix psyllium husk, flax seeds, and a calcium-magnesium powder in water. Consume this drink first thing in the morning to maximize its benefits. 📍Resources Mentioned: 📍 Organic India Psyllium Husk: https://amzn.to/413vfjZ 📍 Spectrum Essentials Organic Ground Premium Flaxseed: https://amzn.to/3CMtldo 📍Calcium Magnesium Powder: THORNE Buffered C Powder - Vitamin C (Ascorbic Acid) with Calcium, Magnesium, and Potassium - 8.32 Oz https://amzn.to/3VjPRRh 📍Studies: https://bit.ly/4eQnRvq https://link.springer.com/article/10.1007/s12011-019-01687-6?utm_source 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://www.ketokamp.com/sponsorship-deals

1 Dec 202428min

Does cardio actually help with fat loss? Yes! If you don’t make these 5 mistakes that sabotage fat loss. If done right, you can use cardio to melt belly fat. Let’s start with the first mistake… #1 Overdoing Steady-State Cardio Why it's a mistake: Spending too much time doing long, slow cardio (like jogging) can lead to a plateau, increased cortisol levels, and even muscle loss. While steady-state cardio can improve endurance, it’s not the most efficient way to burn fat or build cardiovascular health. Fix: Incorporate high-intensity interval training (HIIT) or alternate between steady-state and resistance-based cardio. #2 Ignoring Strength Training Why it's a mistake: Many people rely solely on cardio for fat loss, neglecting the benefits of muscle-building exercises. Without strength training, you miss out on the metabolic boost and long-term calorie burn that comes from increasing muscle mass. Fix: Combine cardio with resistance training to maximize fat loss and metabolic health. #3 Doing Too Much, Not Recovering Enough Why it's a mistake: Jumping into intense cardio routines without building a foundation can lead to burnout, overtraining, or injuries. Fix: Gradually increase the intensity and duration of your cardio sessions to allow your body to adapt and recover. Track sleep, HRV and resting heart rate Discuss hormesis #4 Neglecting Nutrition  Why it's a mistake: People often overestimate how many calories they burn during cardio and underestimate how important recovery is. Overeating after a cardio session can offset fat-loss efforts, while inadequate recovery can lead to fatigue and reduced performance. Fix: Focus on balanced nutrition (high-quality protein, healthy fats, and complex carbs) and prioritize rest, hydration, and sleep. #5 Doing the Same Routine Repeatedly Why it's a mistake: Repeating the same cardio workout leads to diminished returns as your body adapts to the routine. This makes it less effective over time. Fix: Vary your cardio by mixing different types of exercises (cycling, rowing, running) and intensities to challenge your body and keep it progressing. 📍Resources Mentioned:  🥑 Fat burning keto recipes delivered to your inbox. Get your Keto Recipe of the Week here: http://www.ketokamprecipes.com  📍Sleep & Recovery Trackers.. 📍 Oura Ring: https://ouraring.com/discount/6e9615cebf?utm_medium=iac_raf  📍 FitBit: https://amzn.to/3Z0tXn1 📍 Apple Watch: https://amzn.to/4fVPZyf 📍 Whoop Band: https://amzn.to/3ZgGVyv 🔎 Find all of the Metabolic Freedom Sponsorship deals and coupon codes here: https://docs.google.com/document/d/1MGMtuWpaOnDU_SQbowd29DLBgp76i3GQrvDeEg2Y0co/edit?usp=sharing

30 Nov 202425min