Signs You’re Healthy | The Keto Diet Podcast Ep 185 with Dr. Steph Chan

Signs You’re Healthy | The Keto Diet Podcast Ep 185 with Dr. Steph Chan


hello friend you’re listening to episode 185 and today we’re chatting about going beyond weight loss and other markers to determining your health what to shoot for and how we have it all backwards when it comes to health and weight loss if you really really enjoy this conversation and you want to go deeper and you’re like I am ready to transform my relationship with my body and get off this roller coaster of hating myself and then getting really excited and hating myself again head on over to healthful pursuit calm / whole that’s WH o el e if you have questions about today’s content you can go to healthful pursuit com slash contact and ask me and the last URL I’m gonna be sharing note that’s a total lie actually I have one more after this one you can catch up on previous podcast episodes and notes of today’s show by going to keto diet podcast calm and I’m still on tour right now I have done a couple of amazing cities I feel so so thankful to all of you that came out gave me lots of hugs we’ve taken a lot of selfies and I still have a bunch of other places that I’m going throughout the US and Canada so if you haven’t already RSVP’d for your city now’s the time to go to keto diet book calm slash tour see if I’m going to your city and then sign up bring your friends bring your relatives I don’t care just show up if you have a book I will sign it if you don’t there’s some first purchase they’re all three of my books will be there and then if you don’t want to buy a book that’s cool to just come and hang out I have a bunch of gifts to give you a bunch of free samples and we’ll just have a blast today’s guest is Stephanie she’s a pharmacist with training as a functional nutritionist who follows a holistic fat-filled approach to living she helps her patients make dietary and lifestyle changes to help them achieve their health goals with a history of disordered eating over exercising and yo-yo dieting stephanie has finally found a lifestyle that works for her she hopes to share her story to help girls gain confidence and finally achieve food freedom now Stephanie I recorded this podcast episode of bazillion months ago and I’ve just been trying to get through all archives and get everyone’s post out so I’m so excited to finally get to share this episode with y’all it’s so so good I really enjoyed it I hope you do too so let’s do this thing welcome to the keto diet podcast if you’re new around these parts I’m Liam Vogel you may know me as the International best-selling author of the keto diet the keto diet cookbook keto for women and the writer behind the site healthful pursuit calm as a woman you already know exactly how hard it can be to lose weight stay in shape and make the best of your diet I’ve put together a free 21 page guide exclusive to podcast listeners that shows you why imbalance hormones are generally at the core of all struggles that women face when it comes to our weight and our overall health go to keto for women calm for your free guide in this free 21 page guide called managing hormone imbalances for the keto lady I share tips that will help you find success in adjusting your keto to fit your lady body first I’ll provide five tips to help you stay focused as a keto lady and lastly we will review the top hormone imbalances that affect women science you may have a hormone imbalance and actions you can take right now to achieve hormone balance you can get your free 21 page guide at keto for women calm and thank you so much for listening today [Music] hi dr. Stephanie how’s it going good how are you is so good thanks so much for coming on the show with me today absolutely I’m excited to be here cool so the first thing I like to ask all of my guests is what does Kido mean to you so for me personally it is food freedom essentially and finally getting away from being scared of eating dietary fats for sure I love it and how did you find the ketogenic diet I actually found it through you and yes I had no idea yeah so a little background about me is that I’ve I think like many a lot of girls out there had that yo-yo dieting phase always chronic counting calories and restricting everything was low-fat a hundred calorie snack packs I actually went through a bikini competition as well and lost my cycle so when I finally decided to kind of regain my health for the right reasons not just looking good on the outside I was on YouTube finding ways like different ways that women regain their cycle and I came across your videos on how you regained your cycle and that’s actually when I started doing my own research or learning about the ketogenic diet so they listen to you oh my gosh that’s that’s so cool that’s so cool I’d like what was that when you found keto and you’re watching this video and you’re like what is this how was their anger was their frustration was their confusion like do you remember what you were experiencing in that moment of like what is this all about it was a lot of confusion and a lot of fear because I think growing up with the mindset of eating low-fat it it took a really long time to trust my body that it would do what it needs to do after I started just eating more avocados like using oil to cook my food my my brother would always yell at me telling me like I destroy my pans cuz I’m not using enough oil to cook my food so just every little thing like that back to today’s episode in a sec so I’ve been doing a little something for ten minutes a day and all of you are starting to notice and you’re like what is your secret LeeAnn your skin is glowing what are you doing so a couple of months ago I was quite hesitant but I ordered a Juve red light go it’s a handheld device that I hold up to my face for 10 minutes a day it’s red light that stimulates collagen counteracts the signs of aging is beneficial in the effects of wrinkles acne scars hypertrophic scars and the healing of burns and it’s also been known to be an effective natural acne treatment and as a 30 something year old whose mother told her that she would definitely stop having acne at 18 I can tell you that’s a straight up lie because I am now in my mid-30s and still struggle with acne but for the last couple of months since I’ve started using my jugo every morning for ten minutes my acne has gone away at my scars from way way back in the day are healing and my skin has this wonderful beautiful glow so if you’re wondering what is this thing how do I do it it’s a handheld device that emits red light I put it close to my face every morning for ten minutes it’s a rechargeable light it lasts about ten days on one charge so you just hold it up ten minutes relax when it turns off you go about your day you can find out more by going to Juve comm slash Quito that’s Jay oh oh VV dot-com slash Quito click on shop and choose targeted devices now if you want the device that I have it’s the juve Go Red model and that’ll help boost the collagen in your face reduce the fine lines acne scarring and all that amazingness help boost your glow again that’s Jay o ovv dot-com / Kido okay back to today’s episode and before you found Kido and experienced all the things you did how did you define health back then like what was your definition of health then I think it primarily was based off of how people being you know being thin meant that we were healthier having muscles man we were being healthy and a lot of times it was just eating a lot of vegetables and lean meats and I grew up my mom always told me to like don’t eat too much rice cuz that might make you gain weight so I never really gorged myself in a lot of carbohydrates but at the same time that’s when I wasn’t getting enough nutrients it was just a lot of vegetables I wasn’t eating carbs and everything I was eating was like really low fat or lean meat so I was one of the reasons why I lost my cycle and how do you define health now like what sort of markers do you look for in yourself to define whether or not you’re healthy for me it’s definitely how I feel like my focus my energy and digestion digestion is huge it’s like a huge sign for me if as simple as if I can’t use the restroom one day I could tell that like something is going wrong but mainly I go off of how I feel now and more than just the way I look yeah and digestion is a really difficult one because it takes a lot of time did you find like when you started focusing on gut health and just your overall digestive function that you got a little bit frustrated because it does take so long to just kind of even oh yeah and it’s not every day that it’s perfect you know but it it’s it’s frustrating you have your ups and downs and trial and error of course doing like some testing does help like gut testing or food sensitivity testing but at the same time you can be following I was that girl who would always look up articles like these are the ten things that you need to do to be healthy and I would do those things to a tee and nothing would work and that just goes down to show how individual everyone is yes totally so when you found keto was that like the big shift that kind of changed your perspective on what health was or were there more steps within that kind of transitions your belief system when I found Kido and after listening to you and even like doctor will call all the forerunners in the community here it just made me realize how important whole food and the quality of food was for a while I was doing that if it fits your macros and counting macros for everything so as long as it fit I was I had like sugar protein bars or a bunch of cereal in my diet just because it all fit but after finding Hedo it’s really shapes the types of food that I chose to eat and that makes sense totally it does and one thing that you’re pretty passionate about is helping girls specifically with like their confidence and achieving food freedom can you tell us a little bit about your story and what really drives you to want to change the conversation for young people yeah absolutely growing up I was always told that I had to be thin and I don’t know when or why it really started for me but I was always yo-yo dieting always thinking that I had to be thin to be accepted by society or maybe it was a compliments that people were giving me when I was thinner so I was always afraid if I put on weight again that people won’t like me as much anymore so after finding Aikido I know a lot of women go to Kido for weight loss and that’s what their goal was but for me it was for healing everything that was going on inside and instead of losing weight my body like I put on weight after I started keto but that’s what my body needed and I think that’s why keto is so powerful as a healing agent instead of a weight loss tool and I’m passionate about it is because I’ve seen my body suffer I I always thought that I had to work out six days a week do ample amount of cardio my calories or macros and restrict just because everyone you see on Instagram that’s what they’re doing and that’s why they have so many followers and that’s why people like them it’s because of the way they looked on the outside but I just want to let girls know that you know those girls are probably suffering from hormonal issues that they don’t talk about or they’re on the birth control pill that might mask some of the symptoms that I was having when I was constantly working out and not eating enough so I just want them to know that that’s not reality yeah yeah completely and I I totally feel you on that of I talked about this a lot and I’m sure listeners are sick of this just like with social media and it’s your not gonna share a fight with your husband or your significant other you’re not gonna share when you gorge on the chocolate cake for breakfast instead of having a fatty coffee like those are not the things you see hmm put together moments and then you base your life on those put together in moments and then it’s just this cascade and social media can be such a gift because it brings together community but in another aspect if we’re comparing ourselves peoples highlight reels it’s never a good situation for anyone exactly and I think you’ve been in the keto community I know that like I put you know the foods that I eat out there and even the people who preach keto there are moments like I think carbs can be allowed in the diet especially you know I’m traveling right now I’m in Argentina and they’re known for their empanadas and I’m not going to turn down empanadas just because it’s made out of some carbs and some people might not show that because they think that they since their pages all Aikido that that’s all they share you know our empanadas plantains is that the plant the squish plantains fried or what’s an empanada I it’s like a dough and it’s they have like a meat filling usually inside you know I can’t even cheese yeah okay yeah I’ve never had but they look really good they are they’re delicious that’s part of traveling too that’s something that I really enjoy I mean my allergies definitely get in the way of me trying everything but if I’m in certain places like if I’m in Mexico and we’re having molcajete and there’s tortilla chips with it too I might eat the tortilla chips and we don’t really think you know like a conversation is all about like signs of health and being healthy and it’s not just about our body it’s also about our mental health and I’m sure you can relate being at restaurants in the past just totally stressing about yeah ordering from the menu thinking about before you’re going stressing about eating stressing that you ate too much have you experienced that as well yes that is something that I did before every restaurant I would look at the menu because these were the tips that you know that the health gurus would tell us like make sure you look at the menu before you go to a restaurant so just having that freedom and there are always choices at restaurants that you can make that you know you will enjoy and you don’t have to restrict and not saying that you should be doing that every day but you shouldn’t feel the need to restrict yes I totally agree with you I hope you’re totally digging this episode I love putting these together every week and I hope you’re getting something out of it I love seeing where you’re listening from so next time you’re listening or even right now take a picture of yourself watching the show or screenshot of your favorite episode and tag me on instagram at healthful pursuit and if social isn’t your thing that’s totally fine just jump on your favorite podcast player and leave a review for the show ok back to the good stuff going back to a comment that you made just a little bit of go where you adapted into a ketogenic lifestyle and you gained weight and you said that it’s definitely what your body needed in order to be healthy can you explain what that experience was like because I know when I went keto I lost a bunch of weight and then I realized that losing weight that what I needed to do in that moment for my body so I gained a bunch of weight and then I lost a little bit of weight now I’m kind of like I don’t know in the middle ish I don’t really know but um what was that like to you to realize that you needed to gain weight and how did you talk yourself through that as somebody who grew up being told that they needed to be thin it was it was and still today it’s still hard sometimes you know when I look through old pictures and seeing the change that my body had to make and it’s definitely hard but when I think about my lifestyle now versus my lifestyle back then that tells me and me assures me that this is what I needed to do it wasn’t you know I I was carrying my scale around and weighing all my food to restaurant at restaurants to maintain that lean physique versus now it’s just a carefree thing so that mental aspect even though physically I might have put on a little bit more weight that what I’ve gained mentally is much more means a lot more to me and when you look at those pictures like I do the same thing I look at old pictures of me or even pictures of a month ago and I’m like oh if I could only get that body back which like it was yeah my life is so much better thirty days ago look at how great I looked what’d you do to yourself to get out of the phone because they’re like something that you do or a thought that you think to kind of shake it off and keep going I know there are some people that I follow on and like well I don’t follow people who kind of promote the lean body anymore but there are some like communities of people that or like groups of Facebook groups that I’m part of or just like Instagram people who promote body positivity and I think that’s a beauty about social media as well while there are downfalls to it the pro is that there are people out there who preach that and just remind you that it’s okay yeah totally and and what about parents cuz you chat a little bit about girls and wanting them to know that they’re more than a body and that there’s so much more to life than using your body as that I I always thought of it as like a currency of like if my body looks a certain way I will get certain things at other people that don’t have a body like this won’t get and I thought that a lot and I judged I’m so sad to think this now but I judge people that didn’t look like that and I know that this still continues to this day and do you have any tips for parents or guardians of children or even just like big brothers or sisters that are seeing their siblings struggle with their body image of things that they can do to help I’m not a parent myself yet so I would I would just as parents be very aware of it of your children especially if you do start notice that their behavior not just the way they look but like some of the things that they’re doing like they’re always full or they’re always telling you that they’re full or like not eating in front of you I think that’s very important with my family I remember that when I was extremely restricting I was getting a lot of comments so I kind of took it as a good thing and I’m sure like my parents and my family meant no harm but those are just some signs to look out for and instead of just complimenting them for looking so good suddenly kind of take a little deeper and really notice it’s there having disordered eating behaviors yeah that’s a really good tip and something that we have enforced in our household because when my husband and I got together when he was my boyfriend he understood that I was still experiencing an eating disorder and was super supportive and we made a house rule and we continue to have this rule is we don’t complement each other on our bodies we don’t talk about our bodies in that way of like you look so good or that shirt is pretty on you or that sort of thing because it’s spark slaughtering yeah is it totally is it totally is or like then you think well this shirt makes me thin okay and you don’t know what’s going on in people’s minds and I think not like we would ever want children but if for some reason we had children I think that I would also have that rule of you know there’s so much more than just a body and I think you can mean it people don’t even mean it you know even when I see like a little girl that’s dressed up in a dress I don’t tell her oh you look so pretty mm-hmm you know I’ll say I’ll ask her about her dress where she got it when her favorite color is why she chose that color for the dress but not compliment her on the way that she looks in the dress yeah and it’s hard that’s a really good tip I’ve actually never thought about it like that and I think a lot of times with a significant other they think that being supportive is just always complimenting your heart but that’s a really good point you’re making yeah it’s it’s different I know that when you come from a disordered when you have that disordered relationship with food or you have an experience with an eating disorder it’s a whole other ballgame yeah it’s like a whole other thing back to today’s episode in a sec if you’re not familiar with paleo Valley they make one of my most favorite healthful keto snacks 100% grass-fed beef sticks and 100% pasture raised turkey sticks and they are also fermented each stick contains 1 billion CF use of probiotics to benefit the health of your gut and strengthen your immune system their gut friendly sticks are gluten free soy free dairy free GMO free freaky chemical additive and dye free as well as being preservative free many of the flavors are a hundred percent free from carbohydrates and the best part they’re really really tasty now you can shop all things paleo Valley load up your cart and apply a 20% discount code to everything in your cart to take advantage of this offer go to paleo valley.com slash keto fill up your cart and enter the coupon code keto to zero that’s keto to zero at checkout to apply a 20% off discount on your entire purchase if you’re unsure of the links and check out today’s show notes for all the details okay back to today’s episode I wanted to chat with you like we were trying out empanadas before carb ups what’s your relationship with carb ups your carb allotment what do you do with that so since I previously did like counting macros and now that I’m focused ever since I’ve adopted like a more keto lifestyle I focus on definitely better carbs it’s not like cereal or processed foods anymore and I definitely practice it quite often especially in the evening I would say at least one meal out of my day would have sweet potatoes in it or some sort of fruits so it would either be like a lunch or a dinner time just because I learned about all about car buffs through you as well so I do really like implementing it in the evening time because it does help me sleep I found through the night and the next morning I if I checked my ketones it does not take me out of ketosis so I don’t really hit that 20 grams of carbs that a lot of people kind of aim for I just I have it and it doesn’t affect me mm-hmm yeah it’s pretty scary I was following a reddit thread where somebody shared carb ups and then everyone said you’re gonna get kicked out of this thread because you are promoting cheat days and we don’t talk about carbs here and I think it’s really unfortunate because like you bet you know you can you can be fat adapted you can have the carbs you can feel better especially as a woman and you test your ketones and it’s the same so what’s the big deal right ah do you find like there are certain carbs that you thrive on versus not so much yes so it was very interesting when I first started kind of like now I don’t track my ketones as often because I could kind of base it off of how I feel but in the very beginning when I was tracking it I noticed that eating things like sweet potatoes and even blueberries it didn’t affect me too much but then something like corn it would immediately either like kick me out or drop my ketones significantly so so I just stick to I really like sweet potatoes it keeps me like satisfied and the ones that I get it’s either like the purple sweet potatoes or the Japanese ones so those aren’t like extremely sweet they’ve got like a more they’re just not as sweet as like the yams they’re the american sweet potatoes yeah my husband hates the purple ones but i find they’re a lot more starchy mm-hmm fine they’re like starchier a little bit yeah yeah there is they’re delicious I like those if you ever tried it my favorite way is like to cook them almost till they’re done and just like microwave them or bake them or whatever and then smash them and then cook them in coconut oil so they’re like crispy oh I haven’t tried that yeah I don’t like how they make the plantains right that’s exactly like exactly how it okay so I’m gonna try that so good those purple ones okay my next question for you is of all the things you’re eating right now what is like the thing that you are in love with so much and can’t get enough of do you go through phases with food like I do yeah what’s your thing right now I’m just enjoying whole eggs I was doing as simple as that what being in Argentina there’s a lot of cheese and salami so I’m getting my fill on that as well it’s delicious but I was always that person who would buy the carton of egg whites and was always afraid of eating the yolk as much as I loved it that’s like the runny yolk I can’t eat hard-boiled eggs but I’m all about the pasteurized eggs right now oh my gosh that’s amazing I develop this egg sensitivity probably like a year and a half ago and I just eat eggs oh my god I hate so many when I first started keto I think that’s what it was like I could eat a dozen every two days so how do you know when you have like what are some of your symptoms of sensitivity for eggs well I it depends like for dairy its acne on my forehead oh boy or like sour things I react to sour things with a stripe down my left cheek okay interesting and for eggs I get a really likes or belly and it’s like it’s almost like a gluten belly it feels very similar to when I eat gluten it’s like sharp pain okay yeah it’s mostly mostly those sorts of things not a lot of stomach pain I mean with corn if I have like genetically modified corn and the stabbing poking pain my grains make my scalp really itchy like might as well I ordered pizza last night because recording and it’s like crazy and we’re just like ah pizza it was just eat pizza and I were to gluten-free pizza without the tomato sauce cuz tomatoes make my skin break out so I just learned no sauce no cheese it’s just like meat and vegetable gluten-free bread pate stuff that I got from Whole Foods and I was eating it and five minutes after my scalp cuts so itchy it like burns it feels like somebody just poured acid on my scalp and I know this and I choose to still eat grain sometimes knowing that is so much pain oh my gosh oh so you knew yeah I knew and I was like I feel like pizza and I’m just making a conscious choice for my scalp to feel like it’s burning off my head and that’s the beauty of it that you can make that choice like just knowing you know what’s gonna happen but not restricting yourself but it’s it’s that freedom that I found it with keto as well yeah and just that conscious choice of it’s no longer oh my gosh I’m gonna eat pizza how many calories is that how is it gonna throw up my carbohydrates and how long am I going to be fast after this and all the things and today I haven’t like other than lemon water yeah I’ve had lemon water all day and at 6:30 at night and fasting all day today so right it’s just like having that an intuition and just allowing your trusting your body I guess yeah yeah would you agree mm-hmm absolutely and what do you feel is missing in the Kido space for women right now so I think this goes back to what I notice is women especially are really strict with that 20 gram maximum carbs and they think that if they’re not losing weight or they’ve hit a plateau that they have to keto harder or something or they have to do intermittent fasting and I think for women especially is look at keto as a healing tool instead of just a weight loss because I think weight loss is just a side effect of being healthy essentially like once your body finds its where it wants to be the weight will come off and for women to just stick to it and don’t be afraid of carbs every once in a while our our bodies are a little more fragile than men and we you know I really do think that our hormones can use a little bit more carb ups than we think totally I agree with you where can people find more from you mainly just through instagram i’m dr. dot Steph Chan and Facebook is just doctor second each an yeah amazing well Stephanie thank you so much for joining us and sharing your story I know little benefit a bunch of people so thank you so much for hanging out with me it was my pleasure [Music] thanks for listening to the keto diet podcast join us again in a couple of days to discover more keto for women secrets for your fat fueled life the keto diet podcast including show notes and links provides information respect to healthy living recipes nutrition and diet and is intended for informational purposes only the information provided is not a substitute for medical advice diagnosis or treatment nor is it to be construed as such we cannot guarantee that the information provided on the keto diet podcast reflects the most up-to-date medical research information is provided without any representations or warranties of any kind please consult a qualified physician for medical advice and always seek the advice of a qualified health care provider with any questions you may have regarding your health and nutrition program [Music] [Music]

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