The Benefits of Eating Low Carb and Keto with Intermittent Fasting

The Benefits of Eating Low Carb and Keto with Intermittent Fasting with Cheryl McColgan

Is low carb and Keto really sustainable? Cheryl has been doing low carb for the last five years and Keto for four with great results. She lost some weight, along with improvement in long-term anxiety, depression, sleeping, and brain fog. Cheryl also talked about the benefits of intermittent fasting. Giving our bodies time to heal and decreasing inflammation.

About Cheryl:

Cheryl is the founder and editor of Heal Nourish Grow, an ultimate wellness, healthy lifestyle and advanced nutrition site.

She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in psychology, addictions studies, fitness, nutrition, yoga, health and wellness.

Coaching others to reach their personal version of ultimate wellness is her passion. Cheryl came to low carb and keto in 2016 after a particularly difficult time in her life in which she was gaining weight, not sleeping well and overly stressed, despite lots of healthy behaviors.

Once she began low carb, there was a huge shift in her health and outlook. Not only did she lose the weight she gained, but long term anxiety, depression, sleep and brain fog greatly improved.

At nearly 48 she’s feeling better than ever and uses her experience and research into keto to educate and coach others to greater health and wellness. She posts keto food ideas daily on her Instagram stories and recipes, research and wellness content at HealNourishGrow.com.

www.feedingfatty.com

Full Transcript Below 

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (00:01):

Hello, and welcome to another episode of feeding fatty. I'm your host, Roy Terry. So where the podcast, you know, we're journaling our, we are kind of chronicling my journey through the health and wellness, trying to become, uh, more, more healthy and have more wellness through, uh, nutrition, physical fitness, uh, mindset, just, uh, you know, kind of well-rounded well-balanced is we're not necessarily, uh, you know, doing anything that's off the charts. And from time to time, we also bring guests that are professionals in this field. And today we're a fortunate, fortunate enough to have Cheryl McCall going with us. She is the founder and editor of heal, nourish grow, and ultimate wellness, healthy lifestyle, and advanced nutrition site. She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years experience in psychology, addictions, addiction, studies, fitness, nutrition, yoga, health, and wellness. Cheryl, thanks so much for taking time out of your day to be with us. We certainly appreciate it. Yeah. Thanks so much. You bet. If you wouldn't mind, tell us a little bit about your journey. I know that, uh, you know, we've talked a little bit about in 2006, you kind of came to the low carb and keto after, um, you know, some particular, a particular time in your life. So if you could just give us a little background on that, that would be great.

Cheryl - Heal Nourish Grow (01:35):

Yeah. I think it's actually 2016 or something like that, but we can, Oh yeah, no worries. We'll give you the timeframe, just cause some people like to know how long you've been doing this because you know, a lot of things you hear in the media is media is like is low carb and keto, is it really sustainable? Well, I've been, you know, low carb for five years at this point in keto for four. So I would venture to say it's pretty darn sustainable. Um, but how I got into it from a health perspective is, um, I had, you know, like everybody getting a little older was working a really stressful job and was starting to put on some weight. And I was not super happy about that because my whole life I've been focused on health and wellness. Right. And I wasn't really eating anything substantially different or doing anything, but I wasn't sleeping well.

Cheryl - Heal Nourish Grow (02:20):

And I had a lot of stress in PS for people out there, weight loss as a goal, getting stressed and sleep under control is a bigger component of that than anybody likes to talk about or wants to think about, but it is don't we know. Um, so anyway, once I started kind of digging around and I'd done it all at this point, so I'm going to be 48 here shortly. And I grew up in the nineties where it was a low fat craze still and you know, all through my teenage years. And I don't think I ever like touched butter for years and years and years because I was so, you know, low fat and then I was vegetarian for seven years. So every time I would come across a paradigm where I thought it was, you know, the healthiest thing, right. Uh, I would, I would do that and I'm pretty committed.

Cheryl - Heal Nourish Grow (03:05):

So I built for awhile, but, uh, I think one of the benefits is I'm also very science-minded and open to learning about new things. And so whenever I'm faced with new information, new studies, new research, that kind of goes against what I might've previously been doing. Aren't willing to take that on. And so when I started reading about keto and low carb and, um, you know, when I first started there, wasn't nearly as many resources and things as there are now. Um, but I've read enough that it, it convinced me that, yeah, this is what I need to doing. This makes a lot of sense if I think about it in, you know, how we eat or how we should eat from an evolutionary perspective, um, you know, it made perfect sense. And so I kind of just jumped right in and really, really quickly started feeling a lot better.

Cheryl - Heal Nourish Grow (03:53):

I lost the weight that I had put on. Um, had a lot of really amazing brain benefits. I actually think that's one of the biggest reasons that people should, um, you know, be watching their carb and sugar intake is because the effects long-term effects it can have on your brain. Um, so yeah, so I don't know if that answers your question. That's how I got into it. And I've taught yoga for over 10 years and was a runner and all this crazy stuff. So all this health and wellness stuff has just been a part of my life for really, you know, my whole adult life now.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (04:22):

And you have a, um, a health issue as well.

Cheryl - Heal Nourish Grow (04:26):

I did. So I actually make it as short as possible. I had had a fibroid tumors and by the way, if I knew what I knew now, I probably would've changed my diet then, because those kinds of gross and things in your body can really be fueled by glucose and sugar. But I had a ton of proprietaries, a lot of pain ended up having a partial hysterectomy. Um, and then a few years later it started having some more problems and long story short of how they did the surgery. It, it, the fibroids ended up in planting all over my abdomen. So then I, they thought I had cancer for a while. I to live for two months thinking I had cancer before I went to the Mayo clinic and they took them all out. Thankfully, no cancer. It really was a huge wake up call.

Cheryl - Heal Nourish Grow (05:09):

Uh, like I said, I, you know, I'd been involved in all these health and wellness practices for years and years for up to that point. Um, but then to still realize like, Hey, I, you know, I'm doing all these healthy things, but I still have this major problem. What else is there? And that's kind of when I started going off the deep end with the research and sort of the, um, you know, biohacking type of things, these kind of more advanced methods, um, to work on, you know, getting your health back in particular metabolic health.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (05:41):

Yeah. And that's, you know, a good point that you bring up is, uh, so much has come to light here about the inflammation and how it's, uh, you know, I, I may be over-exaggerating this, but it seems that inflammation team tends to be a catalyst for so many things for it to go wrong with us. And I think that the, if I'm not mistaken, the carbs and the sugar, they actually can fuel that inflammation even more.

Cheryl - Heal Nourish Grow (06:08):

Absolutely couldn't agree more. I mean, the more and more I read it and research and listened to other doctors that work in these fields and talk about it. Um, the inflammation is the root over in, I mean, inflammation in and of itself is not a negative cause it's your body's response to a pain process or a, for something insult right. And it's actually needed for healing. But the problem is we're more state of information all the time. Right. And carp Kroger certainly do that a lot as do you, um, polyunsaturated that's, they're finding a lot of these vegetable things like soy and corn oils are very, very inflammatory and people as well. So there's this whole other side that you can go to neon just, um, you know, restricting carbs and sugar is, you know, these other ingredients that are also kind of harmful to us and also environmental factors, different chemicals. I mean, there's just so much it can be overwhelming sometimes.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (07:01):

Yeah, exactly. Yeah. And you know, the other thing about carbs is, um, the addiction factor. You know, we talked a little bit about this when we had a conversation the other day, and it's, it's important that people realize that my opinion, again, carbs are basically like, uh, smoking alcohol crack, crack crack, you know, it's, it's, it's an addiction and we don't realize, I don't think we give ourselves enough of a break to say, we've got to, um, it's gonna take some time to move away from eating this heavy carb. And you, you're probably in a better position to explain that, um, also the carbs and the sugars they release, I guess the, the good endorphins. So you go back to your sleep, you know what you said? And, um, we, we seek that for energy, but we also seek it when we need to have a little bit of a emotional lift, I guess. Yeah,

Cheryl - Heal Nourish Grow (08:05):

Yeah, absolutely. Because when you eat sugar sweets and particularly the food industry has at this point designed food that is perfectly the amount of salt, sugar fat in it, that lights up your brain. And so it is addictive in a very, very real way. Uh, you know, you eat some sugar, you get a dopamine release in your brain. Dopamine is happy. Uh neuro-transmitter right. So it's, uh, there's every reason to believe that it's truly addictive, not only in a physiological way, but also just, uh, uh, habit and emotional way is like, it's what we tend to reach for when we're celebrating or when we're sad or when we're, everything is really around food, you know, greens and everything. So, and that's the sad thing about it in comparison to other addictions is for example, you don't need alcohol to live, right? In fact, most of us will be better off without it, even though I love it red, line's good.

Cheryl - Heal Nourish Grow (09:04):

The beauty of those kinds of addictions, like cocaine or alcohol or whatever it is, you don't need those to live. You can go cold Turkey, you can leave those behind and your body functions even a thousand times better without it. But that's not the case with food. You still have to eat something. Um, so you can't, you can't go cold Turkey. You can't just stop eating. I mean, although we are going to talk about fasting today kind of later, but, um, you know, that's the challenge with the food addiction is that you do actually have to still eat. And that is one thing that really low carb or keto helps with is that it puts your hormones, ghrelin and leptin or your hunger hormones. Right. So Raelin, I always like to think of it as, you know, the little gremlins that from the movie back in the eighties, like crazy after dark, if you feed them. So that's your hug. And that's how I remember that one. And then leptin is more the satiety hormone. So what happens as you do keto over time is that these hormones balance out a lot more. And so it becomes easier for people to avoid the carbs and sugar because they're not hormonally being signaled to constantly eat that food again. So I think that in that regard, it's really a great way of eating for people to have a true food addiction.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (10:17):

Yeah. And the other thing, uh, what I've noticed is, um, you can actually have a carb or I guess maybe people react different, but I've actually felt like I've had carb hangovers before where, you know, you get up in the morning and, um, well you just, your head feels stopped up. You just feel cloudy and, you know, you can trace that back to some, you know, around here going out and eating, uh, you know, Mexican food with chips and very carb heavy. And, you know, I noticed the cleaner I eat, I wake up in the mornings, much clear headed and just not congested in all stopped up and probably some food allergies in there as well. Not saying it's all that, but I, I guess I feel like I've kind of linked that back to, you know, if I eat a heavy carbs the previous day, I can expect that next morning that it'll take me a couple of hours to get out from under it.

Cheryl - Heal Nourish Grow (11:12):

Yup. I definitely heard the same thing from other people. And I think it, you know, everybody is a little bit bio-individual and so somebody, maybe if you eat a whole food carb, like sweet potatoes, for example, might have a different effect than some of the more processed things. But, you know, that's just something people kind of learn over time what really works. Yeah. But in general, I would say would be better with anything that's whole foods, even if it's more carby that, that tends to agree with people's systems a little better.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (11:42):

Yeah. And I was talking about the totally bad carbs in, uh, you know, fried, fried, fried phase. Is that, yeah, it's like a carbon, a good sweet potato. Uh, uh, probably not as much, Oh,

Cheryl - Heal Nourish Grow (11:56):

Ever feed hard to, uh, you know, really gain weight or, or have a whole lot of trouble. You're really, truly only eating whole foods. So I think, you know, for a lot of people that think that they can never, you know, give up, totally give up carbs. It's like, well, you know, we're not saying do this forever. We're saying, you know, depending on what your goals are and where your health status is, I think you shared with me when we had our pre-call that you had diabetes. So obviously you have some different things, different goals there, then maybe some other people that are, you know, safe, your only need to lose weight and you're not diabetic, you know, you might be able to enjoy carbs a little bit more. I think it's always like, what are your goals is what I always go back to.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (12:35):

Yeah. And I just, you know, I have to be careful with the carbs because they do, you know, I can check your blood sugar enough, you see that they, especially the bad ones. And that's what I'm talking about is just eating really poor, poor choices, junk. You know, I can see that it just drives me up where, you know, you can eat more of the better carbs or the other thing too. I think if you, um, if you mix it with a fiber, I don't know, there's all kinds of combinations that you can do to make it a little better, but trying to get out and take a walk. That's another thing that I've done is, uh, you know, after a meal, just trying to get out short 10 minute walk or something to kind of walk that down helps a lot as well.

Cheryl - Heal Nourish Grow (13:18):

No, there's definitely this idea of, you know, glucose disposal. And so, uh, walking or exercise after eating a higher carb meal is a great example of that because it drives your blood sugar down more quickly. Uh, there's also a supplement that I'd like to mention for people that might not be familiar with it called berberine. Um, there's been some studies on that and that is actually almost as effective as Warman in controlling glucose, after party meals. So if you're a person we're saying love Mexican food, and you know, you're going to have some chips that night and maybe some of the beans or whatever, then it might be a good idea to take some berberine with that meal so that it mitigates some of the impact of the carbs.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (14:00):

Okay, cool. I'll write that down. Yeah. All right. So, um,

Terry - Feeding Fatty (14:04):

So you mentioned fasting, sorry.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (14:06):

No, no. That's where I, that's where I was actually going to go there. Yeah.

Terry - Feeding Fatty (14:08):

Okay. So you mentioned fasting. What are the benefits of fasting? I mean, there are so many different time.

Cheryl - Heal Nourish Grow (14:16):

I think he might still be muted. I can't hear you. Can you hear me now?

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (14:20):

No. Um, it's look like we've lost. Can you hear me?

Cheryl - Heal Nourish Grow (14:26):

I can hear you now. And now they're curious. Oh, Whoa.

Terry - Feeding Fatty (14:30):

I don't like not being all excited. I was like, I was like, fascinating, fascinating. So can we talk about the benefits of fasting and then there's so many different times, you know, you know, from four hours to 12 to 16, and then you said 60 other day and my eyes

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (14:52):

Almost popped out of my head. Um, so can we talk about that?

Cheryl - Heal Nourish Grow (14:57):

Absolutely. And this is one of the things I am most passionate about for a variety of reasons that we'll probably get to at some point, but I really feel like it's one of the most powerful health tools that we have outside of your diet. So if you have somebody that's really resistant to ever, you know, going low carb or really changing their diet, if they can just incorporate fasting, it has got a huge impact. And, um, the thing is it's, it's, it's slightly more challenging when you aren't eating low carb to fast because you haven't even got that blood sugar. So you're going to have those spikes and you're still going to be getting all these hormonal signals to eat, which makes it, it just makes it more challenging. Uh, once you become low carbon, you've done it for a long time. Your body becomes what we call fat adapted, which means it's very trained and all of your medic metabolic processes have upregulated in order to be able to use fat for fuel.

Cheryl - Heal Nourish Grow (15:46):

And so if you don't eat, that's fine because your body has, you know, even the thinnest among us has a ton of body fat that you could live off of for days if you needed. Um, so I think it's still doable. I've had plenty of people do extended fast that are not keto or not low carb, and it's just, they can do it. It's just more challenging. So before we get into the different types, like you said, though, I kind of just want to like touch on this idea of why fasting is so powerful and also why local

Speaker 4 (16:21):

Amazon's here. Amazon's here,

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (16:34):

Come here, come here, honey. At the door. It was Amazon one last bell. Whoops. He is, Oh my gosh. Terribly behaved dogs. They're very protected. Cut off. Wait, gosh. Oh my gosh. Now, where were we fast? Yeah, you were going to, you know, let's just back up and talk a little bit about, you know, what, what it is, and then you were going to say, you know, what are some of the benefits that we can gain from that?

Cheryl - Heal Nourish Grow (17:08):

Yep. So the, before all that, just a little backstory, there's kind of two ideas of, uh, weight loss at this point are two theories, right? And calories in calories out. We all know that women that's, what's been hammered into us for years, eat less, move more. It's all about the calories. Right, right. Um, and there are plenty of people that will just hammer that until the day they die. But the true why is somewhere in between, it's not just calories in an inner energy expenditure. There's this other side that's hormonal that we kind of touched on a little bit. Um, but what happens with keto and fasting is that you regulate some of these hormones out and that contributes weight loss as well. And then there's kind of this other one that's been coming around the keto space lately. And that's this idea of polyunsaturated fats, which I mentioned before, the bad vegetable oils that create inflammation there, they actually, the two guys that do this are super techie and super scientific, but I'm going to say it in the most basic way that basically mucks up your mitochondria.

Cheryl - Heal Nourish Grow (18:10):

So your mitochondria or the part of your cell that generates energy. And when you have too much polyunsaturated that it just kind of messes that whole system up and it doesn't allow you to burn fat as easily. Um, so there's a combination of factors. It's not just move more, eat less. That's not the end of the story. There's sleep, there's hormones. There's all these things that we've already talked about. Right. But as far as the fasting, what, why fasting helps in this process? Of course, because you're not eating, you're reducing calories. So if you believe in the calories in calories out, yes, you're going to lose weight for that because you're going to eat less food. Um, but there's also all of these other amazing benefits. And there's, by the way, the whole article on this, on my site with all the citations about the benefits of fasting, because there's so much, I love it.

Cheryl - Heal Nourish Grow (18:57):

Um, but I really started doing it. So like I said, I've been in yoga and all this craziness. I mean, I've done all kinds of fasts. You guys, you guys are the age group. You might remember the master cleanse. Remember when that was real big, it's just like lemon. Okay. So, I mean, I've done that. I've done these argumentative. Kitchery cleanses, I've done juice staffs. I mean, I've, I've tried it all and I've, I always have done fasting in some shape or form mostly from being around the yoga community. But then in 2016, I think this is why I've been where you got that. One of the dates we were talking about is that I learned about the Nobel prize for autophagy and basically autophagy is your body's cellular cleanup process. And it happens most strongly when you're not eating food. Right. So, because I had had those tumors and because there was a lot of cancer in my family, I was like, Hey, well, I've, I've done bassing before I can do that.

Cheryl - Heal Nourish Grow (19:47):

And it does all these amazing things in my body. I should probably do that on a more regular basis because of those health benefits. So autophagy is one of them. And that typically kicks in anywhere after 24 hours, it's happening to some degree all the time. So even when you wake up in the morning after an overnight fast, your, and then there's also the fact that it increases your human growth hormone. So as we age human growth, hormone declines, and that is one of the things that really helps you maintain and build muscle. And the more muscle we have as we get older muscle is the most metabolically active things. So I think we just lost Terry, but, um, but the it's most metabolically. So it helps you burn more calories if you have more muscle. So human growth hormone for that reason is a very good thing.

Cheryl - Heal Nourish Grow (20:54):

Um, that's about 48 hours and longer. And then after 72 hours, we have this immune regulation regeneration thing that happens. Um, again, that's on my site and I've got the study cited. And then anything after that, it's debatable. Whether anything beyond 72 hours is necessary, but again, it depends on your goals. It depends on what you're trying to accomplish. There still benefits there's. Um, and if you're not in ketosis already, just by fasting for 18 to 24 hours, you'll go into a state, usually of a low-level ketosis. So that's just some of the, there's a whole bunch more on the thing, but that's all the benefits.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (21:30):

Well, so, um, is this, is this like building up to run a marathon? Is that, I mean, do you want to fast for, you know, 10 or 12 hours a few days or a few times, and then work your way up into the, the 60 hours? Or is it something that you can just say, Hey, I'm doing 24 hours and just jump in and do it?

Cheryl - Heal Nourish Grow (21:53):

Well, the marathon one is a great analogy because I think if you want to make it the easiest on yourself, it's kind of like using a muscle or working out or flexible, you know, the more you do it easier yet. So some of the initial times you do it, it might be a little bit more challenging, especially if you're not used to doing it. So I would definitely recommend yes, build up to it. Um, I'd like to see everybody do a minimum of 14 hours a day, which is mostly accomplished while you're sleeping. So let's say you cut, you eat dinner by six, you stop eating, you go to bed, you might not eat for an hour or two in the morning. And then you're good. You've already accomplished 14 hours and you're going to get some amazing benefits just from that, because, you know, we've all been around.

Cheryl - Heal Nourish Grow (22:35):

I mean, I think the bodybuilders kind of brought this into saying, it's not to say it's wrong, but again, depends on your goals. But you know, this eating every two hours and constant snacking and all of this, all it does is raise your insulin every time you consume something. And if you bind it, this hormonal theory, all that's doing is creating those crashes and burns all day. That stimulates hunger that creates all these metabolic effects that are not beneficial basically. So if you can get a solid 14 hours without consuming anything, that's, that's an amazing start. And you can, like I said, do most of that while you're sleeping. So it's really for that, most people is not that challenging except for the not snacking, like for dinner. I know a lot of people like to do that.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (23:14):

Yeah, yeah. That was my, you know, the evening in, this is a bad habit I developed years ago, but you know, that nine, 10 o'clock at night, if I don't go to bed early, then all of a sudden, you know, I'm wanting to go up to the convenience store and tell Terry, I said, I'll go up there for you. If you want a candy bar, be glad to go up there and get that for you.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (23:40):

I'm almost going to talk about the, um, the, the low carb, uh, uh, I guess I'm going to pose this as a question, not a statement. So, uh, you know, there's, there is research around the fact that our brains work off of, um, the carbs, the carbs fuel our brains. And, but listening to some, uh, some other keto podcast and, and these were some medical experts. These weren't just the, you know, kind of the guy off the street telling me what he thought, but they were, um, medical experts saying that really our brains were designed to run off of fat. And so with the KIDO, we're kind of switching that back over from our, from our brain running on carbs, to running on fat myth. Can you, uh, can you, uh, elaborate on that a little bit? Is that the truth

Cheryl - Heal Nourish Grow (24:34):

Stand sheet, these places? So your brain does actually need, I think it's 120 grams of glucose every day to survive. Well, here's what nobody ever says. Your body can make all that glucose. You don't have to consume 120 grams of glucose, because think about it. If that would have been the case, we'd all be dead. We never would have evolved if your brain couldn't function without carbs, that makes no logical sense. Right? So that we can just throw that out the door. There's also evidence that, and actually I love this study. This excites me so much, and I need to learn this lady's name, but I can send you the link later. She's a Harvard researcher, super smart smarty pants lady. And one of her research things is about glucose utilization in the brain. So one of the things that they think is happening in people that have Alzheimer's and dementia is that they can't can't process glucose in their brain very well anymore.

Cheryl - Heal Nourish Grow (25:27):

Or they're starting to call Alzheimer's type three diabetes. Actually, this is how attached to glucose it is. So, um, but what she discovered through her research is even in brains, and this happens by the way, and this is why I'm so interested in this. Um, my psychology degree, I went to grad school. I was in clinical neuropsychology. So I've always been into the brain stuff, but it, um, your brain never loses the ability to use ketones for fuel. So even if you get a brain, that's like a dementia brain that has already had some neuronal die-off. So you're, if you remember back to high school science, like the neurons kind of come together and there's a space in between, but anyway, the neurons are what helps your brain communicate basically, and those die with dementia or get damaged. Um, so, and they can't use glucose anymore because they've been so abused, but they can always still use ketones.

Cheryl - Heal Nourish Grow (26:16):

So I just think the implications for that are amazing because they, at this point they really don't have any good Alzheimer's drugs. Um, and so if you look at that, that's for an extreme example, but if you look at the rest of us, we just have an aging brain that this happens a little bit naturally over time that your brain is not quite as quick. And we can't remember quite as well. Well, some of that could be because of carb problems over the years. Right. Um, so both my husband and I both found this. He keeps saying that he feels like his brain just keeps getting sharper the longer that he does, uh, low carb. And then we both, um, use a little supplement in the morning and it goes in our coffee that has MCT oil in it. And MCT oil actually helps your body produce more ketones. Um, probably the caffeine is obviously giving you a little jolt too, but the clarity that comes when your brain runs on ketones is just amazing to me. I can't describe the difference.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (27:15):

Yeah, no, that's, that's true. And that's kind of about the, you know, what a part of that carb hangover I was talking about earlier is when I watch mine and do very well, I just seem so much clear thinking more creative, not bogged down, not, you know, not that it's hard to remember, uh, you know, Terry's name or not crazy stuff like that, but you know, when you're working through complex problems at work, sometimes you can be a little slower or just not be, feel like you're on your game. And I feel like carbs for me personally. Uh, I think they add to that cloudiness, dull, everything. Yeah. And, and you mentioned something else. We talked a little bit about that. The type three diabetes, uh, you know, is the, um, Alzheimer's, I guess the, and, um, I don't want to put you on the spot, but if you do know this is that. So as if we are diabetic, uncontrolled, th you know, for many years do, is this, does the study say that that's kind of what is leading into the, the, the Alzheimer's

Cheryl - Heal Nourish Grow (28:25):

That, that's my understanding of it. And just to reiterate for people here, I'm not a medical professional, I'm a psychologist, but I do read a lot of research. Yeah. It's my passion. And this is write about this stuff all the time. That is my basic understanding of it is that this, you know, uncontrolled blood sugar, even, not even, maybe in a diabetic, I read some, a new study that just came out that said even, uh, pre diabetes, I think this was in relation to heart disease actually. Um, but they found a link even between just pre-diabetes just to pre-diabetes and these problems. So, um, but yes, that is, it is this glucose inability to process glucose because we've kind of damaged ourselves metabolically. And if you, again, just going back to pure logic, if you think about evolution, so we can't keep up, like we're not evolved to eat what we're putting in our bodies.

Cheryl - Heal Nourish Grow (29:18):

The last 150 years we're evolved eat, you know, meat and whatever we can forage basically is what we're designed to eat. Meanwhile, we've added all this stuff to our diets that just doesn't make any sense. It's highly processed. It's things that your body can't recognize. The two guys I was talking about before that talk about the polyunsaturated fats are like, well, part of the issue is body has made all of saturated that it doesn't recognize this thing that we're putting in there. And that's, what's mucking up the system. That's what I keep that's again, my basic [inaudible] bucket.

Terry - Feeding Fatty (29:53):

It's a Midwestern term. I used to say that. Yeah,

Cheryl - Heal Nourish Grow (29:56):

Totally. Um, or my dad's hog barn when I was a kid probably, but lucky me. Yeah. So I just think if you think of it from a very logical perspective, what we're putting in our bodies were not designed to, it makes sense that it would cause some problems for us down the road, whether that's, I mean, just about anything you can name, as you mentioned before, heart disease, diabetes, obesity, all of these things are just so related to what we're putting in our body. That's not natural. Yeah.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (30:25):

And I guess the point I was hoping to make with that is that if you're not worried about losing a toe or losing your eyes side and all the other complications that go along with diabetes, this new, you know, link between, uh, diabetes and Alzheimer's, you know, that is kind of a life sentence. And hopefully, you know, if you do have to struggle with it, it's, uh, later rather than sooner, but we don't always have, we don't get to make that choice. And so I guess I just, if you can just kind of drive home that, you know, the importance of making sure that if you are diabetic, your sugars under control it's that makes it even more important to me. And that's what, you know, it's been kind of a wake up call, uh, since we talked earlier in the week about, because that's, that's something that I had had known and had lost, didn't think about, but definitely makes me, uh, you know, want to want to do better. Cause that's,

Terry - Feeding Fatty (31:20):

It's never too late to start. I mean, it at least just start, especially if you are hearing what, what Cheryl's talking about. Um, I mean, the Alzheimer's, part's scary, you know, that's the one thing that everything's scary, but when you age, but losing, uh, the brain function and all of that and forget it, you know, forgetting who your family members are and all of that, that's a really scary thing. And my dad had it for a good 10, 12 years. Um, and he passed away about five years ago, but, uh, it was, uh, it was just a sad thing to watch and hear all of his siblings had, he had four siblings, all of his siblings had, I think one had dementia. The rest of them all had Alzheimer's. So, um, it's, it's, it's a real thing for me, for sure. So Quito sounded really good right now.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (32:16):

The other thing, um, you know, I hate to belabor the point, but since we've kind of came here, the other point about this is the, um, uh, well, it just slipped my mind. Oh my gosh. I had something to really go in there, but

Terry - Feeding Fatty (32:32):

Well, Cheryl was going to say said ahead, maybe Cheryl she's young enough. She can remember,

Cheryl - Heal Nourish Grow (32:39):

Well, I don't know where you were going with that. But I guess sometimes when I talk about this stuff, I get really worried that people would just think, well, it's all doom and gloom and what the hell can I eat? I think the, I think the beauty thing in all of this that we're talking about is that the solution, I'm not going to say it's easy, but the solution is simple. The solution is carb restriction and fasting, and most people can do at least part of that to some degree. Um, it's not that difficult. I'm not going to say you have to be perfect all the time, but it's just like moving in that direction and over time, like, I'm sure you've experienced with after learning that you had diabetes, like, Oh, well what do I do now? And then it's starting to make these changes.

Cheryl - Heal Nourish Grow (33:23):

And it just, you know, it takes time. So give yourself some grace. But I think, I think the exciting thing part of it is that it's, it's changeable. Like they didn't used to think this, they thought diabetes was like, there's nothing they can do is just keep giving you more insulin and insulin until you get an amputation and die. I mean, it was like before that, that was scary to me now to say to somebody, if we can just keep getting the word out there more like it's actually controllable and I'm not, I would say some people don't agree with this in the medical community, but I think it's curable with the, of eating that you reverse for sure. Yes, absolutely. At least reversible. I just think that's so exciting and I think it should be, it should be a real positive thing to know that you can avoid some of these really bad negative effects from having, you know, diabetes or getting brain problems or anything. I mean,

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (34:12):

We've interviewed a lot of, I'll say a lot. We've probably had four or five people that have come on the show that, you know, had out of control diabetes and now it's, uh, their glucose was, you know, we had a guy that I think he went into a coma. I think his was over 500 and that's like I said, can you repeat that 500? And he actually passed out at a restaurant and, uh, yeah, it's an awesome episode as soon as he wants to go back and listen to it. You can't, but anyway, never been diagnosed with diabetes before he had that, that pass out. Yeah. But he cleaned him, he cleaned his eating up and he is off all his medication and doesn't take it. So, yeah, I guess as, as you said, we're not medical professionals, but I think there's enough evidence out there that some people can start change. They can change their lifestyle and it can make a huge difference with their glucose.

Cheryl - Heal Nourish Grow (35:06):

That's right. Absolutely. And it's not just, I mean, there's a ton of anecdotal evidence at this point, but there have been new studies that have come out fairly recently showing how low carb can control and reverse diabetes very quickly. This happens in weeks for people once they really get it down and get with the program and we'd be like, yes, I'm doing this whole low carb thing. I mean, their sugars come down within weeks. It's amazing. Yep.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (35:30):

W I, I did write down, I remembered what I was going to say earlier is that, um, when we were talking about Alzheimer's and excuse me, you know, so, um, I, I used to write, um, some original content for an aging website that we have, and I had found a theory that the spike that we see now in Alzheimer's can be traced back to the low fat craze of the, um, seventies coming into the eighties. And so it's interesting because, you know, we worry about, uh, carbs fuel in the brain. But some of the studies that I had said is that, you know, when we cut that fat, that the fat in the brain is what, um, helps keep everything connected. I guess, the, the neurons that you were talking about earlier in their connections, the fat, um, kind of keeps them gel together. Can you elaborate or would you care to elaborate on that?

Cheryl - Heal Nourish Grow (36:30):

Yeah, I think that idea interesting one and I don't have, so there's this old movie called the Renzo's oil. I don't know if you've ever heard of it, but, um, so the idea is, so that nerves nerves, including the nerves in your brain and stuff, they all this sheath called a myelin sheath over them. And this kid in the movie had a disease where his myelin sheath was degenerate. And basically once the sheath goes, then your nerves can no longer communicate and you're, you're done. Like, that's just, that's the end of the story. Um, so what they were doing was they kept giving him oil and I don't know what kind of oil they used in the movie. I'm going to assume some kind of saturated fat. If what we've been talking about is all related and true. Um, it was able to, they kept giving him, uh, such a quantity of oil to kind of combat this, um, problem with the sheath and so that his nerves could still communicate.

Cheryl - Heal Nourish Grow (37:23):

So I think that there is definitely something there. I think, you know, a higher fat diet allows your body to naturally produce more ketones, particularly MCT MCT is like really easily transferable from that form of fat into ketones and my own personal experience. I said, you know, growing up when I did the whole low fat thing, I really struggled with depression and anxiety, most of my adult life until I went keto. And you know, now I, um, liberal with the saturated fat, um, and my brain just, I think dual purpose, I think because of the ketones themselves acting in my brain, but then also, um, you know, additional fat in my diet. I just think it's just healthier for you on so many levels, especially for us as women, you know, you really need a proper amount of fat in your diet to produce good hormones. And it wouldn't surprise me if all that, you know, fibroid problems that I had in the past had to do with, you know, my hormones being out of whack because I didn't eat any fat. I just think that's so silly, um, that we still try to teach people that that's, that's, uh, a reasonable thing to do. It's not being low. Fat is difficult and very harmful.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (38:37):

And there's a study this well, there's some studies that are going on. Um, it was a very limited the story that sparked the studies, let me put it that way is that, um, a lady, her husband had Alzheimer's and, you know, one of the ALS Hymers test is that you draw the clock face and have the person, you know, try to put the one, two, three, four round and see how it, and so anyway, this guy's initial clock was like, all the numbers were down at five. And, um, I don't know why she started doing this, but she started giving him three tablespoons of coconut oil every day. And, uh, after about six weeks, he was able to pretty much label the clock correctly. And, and, uh, you know, I want to clarify this by saying one person that I know of, but there was a doctor, uh, a research PhD that came out and talked to a group of us.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (39:33):

And she said that there was enough evidence that there were three or four longitudinal longitudal studies that were launched because of that, because I guess there's some, there's more evidence that they may help, but, you know, again, we get back to the fat in the fat, in the diet and there's ways to mix it in. You just have to be careful because it's very high calorically. And so it's about 130 calories per tablespoon, but we mix it in our smoothies and try to try to use it in different ways, uh, you know, to hide it in food as we go through our day.

Cheryl - Heal Nourish Grow (40:09):

Yeah, I think, and I think you make an excellent point there and just for your listeners, if they are more interested, you're talking, I believe you're talking about Dr. Mary Newport, because he is, she has that exact story. It was her husband that had Alzheimer's. She is actually, I believe a pediatrician or some kind of a doctor that had to do a children's. She wasn't originally involved in brain function, but when her husband got it, she started looking into clinical trials and like, how are we going to help him? And what she came across with some trial that was going on that was to work on Alzheimer's with a food supplement. Well, she called them and explained, and she found out that food supplement was indeed MCT oil, coconut oil. And so that's how she started giving it to him. And now she kind of has been all around the research and speaking circuit, uh, kind of sharing her story.

Cheryl - Heal Nourish Grow (40:54):

She has a couple of books out. Um, but her, yeah, her research is so interesting. And I think the point that you made about MCTV very caloric is a good one because, you know, obviously a lot of people, they come to this, one of their goals is weight loss. Um, but I would say the thing about including more fat in your diet is that it's more satiating. So, and it tends to, again, like even out that there's hunger signals. So even if you have a meal that you add the MCT or a little higher calorie with that fat, I would say you'll probably end up eating less overall, just because you're more satisfied in your feeling, you know, the nice brain effects from that MCT boosting your ketones. Right?

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (41:34):

Yeah. And now's a good time to kind of mention, and again, I'm going to pose this as a question to you, but, you know, we still have to watch our protein intake and we still have to watch that fat intake just because of the caloric value, but something I heard interestingly enough, on, um, this was a keto based podcast, is that if we eat enough protein, our, I guess our body is able to translate that into carbs. And so it's, um, I guess because there's at some limit, we can just overdo it. It's like anything at some limit, we can overdo anything, no matter how healthy. So I guess the point is that we, even though we're doing the low carb, we still have to pay attention to our levels of protein and the caloric intake that we have from the fat that we're eating.

Cheryl - Heal Nourish Grow (42:28):

Yeah. And I think some people would take, some people would argue that with you. And I think, again, it's kind of just learning your personal tolerance, but for the protein. So what you were mentioning, your, your body can make glucose out of protein if it needs through, through this process called gluconeogenesis. And so there has been some talk in the keto space, like if you overeat protein, does it, you know, spike your glucose or kick you out of ketosis or these kinds of things? Well, there's two schools of thought. One says it's demand driven so that your body will only take protein and make it into glucose if it really, really needs it. So are most people, they think that it's probably not that much of a concern. There's, there's also this other concern. That, again, I'm very focused on aging cause I'm towards 50, but there's this other, there's this other idea of, um, you know, there's two ways to build muscle.

Cheryl - Heal Nourish Grow (43:23):

We all know about weightlifting resistance training, but you can also just by prioritizing protein in your diet can help you maintain and even build muscle mass. Um, there's this one keto podcast that I listened to and she kind of did an experiment on herself with carnivore and without really working out over a couple of years of just prioritizing protein, she put on something like eight pounds of lean mass just through prioritizing protein. So I think for a lot of people, it's kind of a non concern. It's very difficult to overeat protein. I'm really focused on eating more for those reasons I just described. And I find it challenging to get a hundred grams of protein a day. I mean, I just did, and I'm not eating much else protein to start with. So, um, I think for most people it's probably not a super big concern.

Cheryl - Heal Nourish Grow (44:12):

I think again, if you are diabetic and you're checking your sugars and you notice, Hey, if I eat a big steak and my glucose does do something a little funky, I think for most people that that might just be the quantity of food sometimes too, causing that larger spike, not just that it was protein. So I don't know. I think there's a lot of different schools of thought on right now. There's a sky and it's, I can't remember 10 name and it's the one that do this. It's it's called the PE diet. So his is promoting a much higher protein, uh, paradigm. And then, you know, there's people that'll say, well, ketos, just a moderate protein. You don't need as much protein because Quito in and of itself is very protein sparing. So again, I think it comes back to your goals like me, I'm focused on keeping the muscle I've got and trying to build more as I get older. So I'm tend to be a little more on the protein heavier side, but if it negatively affects your blood sugar and you're diabetic, maybe you want to moderate again. I think it's go back to what are your goals is what I always have to ask.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (45:09):

Yeah. And I think you bring up a good point about what we eat at a setting because you know, one thing about myself I notice is, you know, I, I try to be around 40 to 60 carbs a day generally. And um, if I eat all 40 at one meal with the big old baked potato and some bread, of course, you know, I see that the big spike, whereas if I would just spread those 40 out over, uh, you know, a days period doesn't have near as much effect. So I think that, I think that's a good point to bring up is while we can have a lot of things, sometimes it may be the quantity in which we eat them. Or the other part of that is eating a big carb heavy meal right before bed, you know, eating and then going to bed and a couple hours. So at least, you know, for me, if I eat those carbs earlier in the day, it gives me a chance to burn them off. And so what I try to do is eat, you know, heavier carbs in the morning and just try to taper those off as I come through the day.

Cheryl - Heal Nourish Grow (46:08):

Yeah. That makes a lot of sense. Yeah. Yeah.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (46:10):

Yeah. All right. Well, uh, Terry, do you have anything else?

Terry - Feeding Fatty (46:14):

I just wanted to make sure to mention that you have some, um, delicious looking recipes on your website also there's is a pistachio Crested. Um, is it Cod? Yeah, that's a good one. Oh my gosh. I have, I have, uh, some mahi mahi. I wonder if, could I do the same thing, maybe I'll do that.

Cheryl - Heal Nourish Grow (46:34):

I would totally do it with the Mahima it's and it's, um, it's really quick and easy too, because, you know, especially when you get a coddler and they tend to be pretty thin, so they can be cooked really quickly. Um, but when I, you know, I make recipes for the website because that is part of what I do, but on a day-to-day basis, I'm super boring. And I actually think that, you know, a lot of people want to overcomplicate low carb. It's just like pick a protein, pick a low carb, veggie, put some butter on it. So a little salt you're done basically. I mean, all the recipes are great and nice. And I have a lot of fun doing that, but, um, I think, you know, for the day to day basis is like, just don't, don't make it too hard for yourself. Just, you know, go for the easy things, like a chicken breast and some whatever, or a steak and some Brussels sprouts or whatever it is, you know? Yeah.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (47:23):

Yeah. And even when you go out to eat one thing that, you know, I found over time is that if, even if you don't see the straight chicken breast, grilled chicken breast on the menu, typically one of their meals has something that includes a grilled chicken breast that they do something else with. If you just ask for it, they are more than happy to just bring you some, uh, you know, the grilled chicken breasts and some cauliflower or some, you know, broccoli or something like that. So always ask don't, don't not go out and have fun just because you think that you can't eat at the restaurant you're going to right.

Cheryl - Heal Nourish Grow (47:58):

Yeah. Actually, I mean, this is the easiest way of eating I've ever done. And I can, I mean, I eat out a fair amount with, we try not to do it too much, especially with this whole polyunsaturated fat thing. Cause that's, that is the one challenge in a restaurant is they're always going to have soil and Cornwell and all this crappy oil and what I will say, like it was, you know, it's about 10,000 times easier than being a vegetarian, right. Go out to eat. Gosh.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (48:23):

Right. Well, we have taken a lot of your time and it was such a good conversation. I apologize. We've gone so far over, but a lot of great information. So if you don't mind, uh, well, first off, before we go too far is what is a tool or a habit, uh, something that you do every day, personal professional that adds a lot of value to your life that you couldn't do without

Cheryl - Heal Nourish Grow (48:47):

Well, um, I would have to say, well, I have a lot to say about this because I actually have this whole, um, article about five things you need to create better habits. Nobody wants more, I'll keep it to one but more information on that. Um, but I would say the thing that I personally feel like is good for me every day is the intermittent fasting. I, so I, I generally try to keep my eating window to six to eight hours a day, which means I have a 16 to 18 hour fast every day. Uh, so I'll typically try to be finished eating by 6:00 PM as often as possible. Sometimes it goes a little later, but, um, and then I'll just, you know, do my routine in the morning, um, have a little fat in my coffee, the idea of, so a fast for a tough a, you really don't want to consume anything a fast, that's more just for keeping your insulin balanced.

Cheryl - Heal Nourish Grow (49:39):

If you want to have a little fat in your coffee in the morning, that's fine. It's not going to, um, you know, you know, the whole, the whole conversation about breaking your fast is another whole long conversation. So I like to have little, you know, little fat in my coffee. And then that helps me extend my time to my first meal. So then I'll eat around noon or whenever I start to get hungry. Um, but I just think that particularly in that morning hours, so you've had your overnight fast, uh, your brain is like you said, you've experienced, it's like the opposite of when you have that carby meal the night before you stop eating at six, you don't snack before bed. You go to get as good sleep. You wake up in the morning and you're like, your brain is like, I'm ready to rock this. You know? And I have that little coffee with my fatty thing in, and I'll like, get so much production and work done in the morning. Um, so I think for me that intermittent fasting, it's just, I know it's good for my health, but it also makes me more productive. So that would be my hope.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (50:30):

Okay. Yeah. And the coffee, what do you have in your, I used to drink, um, something in my coffee. It's kind of like butter, but it's, uh, it's really solid. Oh,

Cheryl - Heal Nourish Grow (50:43):

[inaudible] the product I use is called Quito cream and it's got collagen and MCT. Um, but there's, there's a bunch of different ones out there. And certainly the one thing I would say to your point earlier about if, you know, if your goal is weight loss, I wouldn't go putting Eli like two sticks, but I mean, some of these fatty coffee things, I've seen assembly 400 calories. I, what I do, I'm talking about, it's like a hundred calories, but I would be careful with that, uh, as, as like just chloric dense, but then there are delicious these fatty coffees.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (51:19):

Yeah. This is like a butter, a butter SA G yeah. G that's what they used. What, uh, somebody, one of the keto podcasts that suggested is have a little bit again in your butter. I mean a little getting coffee [inaudible] all right, Cheryl. Well, uh, tell everybody, uh, who is your client? What can you do for them? And of course, how can they reach out and get ahold of you?

Cheryl - Heal Nourish Grow (51:43):

So I do health and wellness coaching. Of course, all of the content that I create is available. Well, most of it is available for free on my website, Heald nourish, grow.com. Um, I'm heal, nourish, grow all over social media. So if you just look for me on any of those things, there's, I mean, there's so many ways to get in touch with people now, direct messages or email or whatever. Um, but I just, I look for people. I mean, a lot of people come to me for Quito related, obviously, but I have this whole other, um, side of the health and wellness. Like I like to approach it in a very holistic way. Um, like for example, I mentioned the sleep and the stress, like if somebody is going to come to work with me on weight loss, I'm going to be asking a lot more questions, not just it's about what you ate and not asking about the top going, how's your relationship?

Cheryl - Heal Nourish Grow (52:34):

How's your, are you sleeping? You know, there's, there's just so many things that can create a picture of health and it's different for everybody. So if you go to my site, I have this, this page is called what is ultimate wellness. Okay. And that's part of my, you know, hashtag that you are my tagline that you said on my website. And that is to say that it's different for everybody. Like my version, my personal version of ultimate wellness is going to be very different from yours. Very different from Terry is very different brevity. So first part of the thing I like to have people do is, you know, identify some of their core values and goals and things like that. And so, um, so the people that I'm working with generally there, I try to tell them this before, because some people are like, just tell me what to eat.

Cheryl - Heal Nourish Grow (53:17):

And that's probably not my perfect client, because I just don't think that that's going to generate the most amount of success or happiness for a person. If that, if they're not ready to delve into some of this other stuff, which I get it, everybody's in a different place. Um, but for me, that's the people I get most excited about working about is like, they're like, yeah, I'm ready to tackle this whole thing. And I realize it's not just what I eat. Like I've got to look at some of this other stuff too. So I think that was,

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (53:44):

Yeah. Yeah. I mean, it's a, you know, for us, we look at it, well-rounded like, it's not only what we eat, but it's that sleep component. It's the water intake. It's reducing the stress. It's, you know, just putting yourself in a better position on that

Terry - Feeding Fatty (53:57):

Mentally mindset, all of that. Yeah. Yeah.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (54:02):

Well, thank you so much. Uh, that's going to do it, I guess, for another episode of feeding fatty, uh, we, you can find us of course, at www.beatingfatty.com and we're on the social media as well. Twitter, Facebook, Instagram, LinkedIn, and then also this interview will go, the video portion will go up on YouTube when the episode is released. So we also are on iTunes, Google, Stitcher, Spotify. We're not on your favorite podcast platform. Let me know. And we'll be sure and add you. So Cheryl, thank you so much for giving us all this extra time. We certainly do appreciate it.

Terry - Feeding Fatty (54:37):

Thank you, Cheryl. You've been very helpful. Oh my gosh. So many things that we haven't talked about yet.

Roy - Feeding Fatty - The Benefits of Eating Low Carb and Keto with Intermittent Fasting (54:44):

Yup. Y'all reach out and see how Cheryl can help. Y'all all right. Until next time, take care of yourself and take care of your health. Bye.

 

HealNourishGrow.com.

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