Carb Ups's guest appearances

Carb Ups

The Keto Diet Podcast

Burn it Nutrition Podcast

The Between Meals Podcast

Will to Win with William Shewfelt

MetFlex and Chill

OwlTail

Join Rachel’s Newsletter! To learn more and apply to work one-on-one with Rachel, visit her website: https://www.killinitketo.com/ In this episode, Rachel does another Q&amp;A for her followers about carb ups and carb cycling, their benefits in maintaining metabolic flexibility, and how you can help avoid some of the possible side effects of a strict, long-term Ketogenic Diet.  “Fragile things break when they’re put under stress. Resilient things resist the stress but stay the same. Anti-fragile things adapt and get better. So, if you want to be healthy and metabolically flexible, you should aim for building an anti-fragile metabolism. That, in itself, is the end goal.” Rachel Gregory Top Takeaways:  Carb ups and carb cycling can potentially help you avoid the three main drawbacks Rachel outlines in this episode when following a very low-carb, ketogenic diet indefinitely. Insulin is not the devil, but constantly elevated levels of insulin can lead to chronic inflammation and many other issues. Body signs that you may want to try a carb-up. Monthly, Weekly, and Daily carb-up options. Taking a month off Keto, but still eating clean carbs, is another possible way to improve metabolic flexibility once an individual's body has already adjusted to fat adaptation.  Show Notes:  [0:58] Info on Rachel’s new weekly Newsletter  [2:30] First Question, Is carb cycling a way to get Metabolically Flexible? [3:32] Metabolic Flexibility benefits outlined [4:33] Keto is a fantastic diet, but it may have three main drawbacks when used strictly for years and years without a ‘break’ [5:36] First possible drawback, loss of enzymes and gut bacteria. [6:36] Second possible drawback, chronically low insulin [8:27] Insulin has many vital functions when present in proper amounts [9:30] Third possible drawback, carb phobia (psychological impact). [11:04] Signs and symptoms you could use a carb-up. [11:35] Podcast with  Ali Miller on Chronically low leptin levels. [13:42] How many carbs and how often for a carb-up? [14:08] Monthly carb-up options for women  [17:08] Weekly carb-up options [18:24] Daily or Pre/Post Workout carb-up options [21:44] Details on the incorporation of carbs pre/post-workout in terms of recovery [25:35] Second Question, Coming off of Keto for one month of moderate carbs then going back on Keto. Beneficial? [29:42] Outro and closing thoughts, Rachel's Instagram  THINGS MENTIONED IN THIS EPISODE:   Rachel Gregory Refeed Episode  Rachel Gregory YouTube Channel  Podcast about Women’s Health with Ali Miller Keto for Women  --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition &amp; Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Join <a href="https://www.killinitketo.com/newsletter" rel="nofollow" target="_blank">Rachel’s Newsletter!</a> To learn more and apply to work one-on-one with Rachel, visit her website: <a href="https://www.killinitketo.com/" rel="nofollow" target="_blank">https://www.killinitketo.com/</a> In this episode, Rachel does another Q&amp;A for her followers about carb ups and carb cycling, their benefits in maintaining metabolic flexibility, and how you can help avoid some of the possible side effects of a strict, long-term Ketogenic Diet.  “Fragile things break when they’re put under stress. Resilient things resist the stress but stay the same. Anti-fragile things adapt and get better. So, if you want to be healthy and metabolically flexible, you should aim for building an anti-fragile metabolism. That, in itself, is the end goal.” Rachel Gregory Top Takeaways: <ul> <li>Carb ups and carb cycling can potentially help you avoid the three main drawbacks Rachel outlines in this episode when following a very low-carb, ketogenic diet indefinitely.</li> <li>Insulin is not the devil, but constantly elevated levels of insulin can lead to chronic inflammation and many other issues.</li> <li>Body signs that you may want to try a carb-up.</li> <li>Monthly, Weekly, and Daily carb-up options.</li> <li>Taking a month off Keto, but still eating clean carbs, is another possible way to improve metabolic flexibility once an individual's body has already adjusted to fat adaptation.</li> </ul> Show Notes: <ul> <li>[0:58] Info on Rachel’s new weekly <a href="https://www.killinitketo.com/newsletter" rel="nofollow" target="_blank">Newsletter</a> </li> <li>[2:30] First Question, Is carb cycling a way to get Metabolically Flexible?</li> <li>[3:32] Metabolic Flexibility benefits outlined</li> <li>[4:33] Keto is a fantastic diet, but it may have three main drawbacks when used strictly for years and years without a ‘break’</li> <li>[5:36] First possible drawback, loss of enzymes and gut bacteria.</li> <li>[6:36] Second possible drawback, chronically low insulin</li> <li>[8:27] Insulin has many vital functions when present in proper amounts</li> <li>[9:30] Third possible drawback, carb phobia (psychological impact).</li> <li>[11:04] Signs and symptoms you could use a carb-up.</li> <li>[11:35] Podcast with <a href="https://podcasts.apple.com/us/podcast/ali-miller-stress-fat-loss-hormone-balance-carb-cycling/id1502338676?i=1000470746959" rel="nofollow" target="_blank"> Ali Miller</a> on Chronically low leptin levels.</li> <li>[13:42] How many carbs and how often for a carb-up?</li> <li>[14:08] Monthly carb-up options for women </li> <li>[17:08] Weekly carb-up options</li> <li>[18:24] Daily or Pre/Post Workout carb-up options</li> <li>[21:44] Details on the incorporation of carbs pre/post-workout in terms of recovery</li> <li>[25:35] Second Question, Coming off of Keto for one month of moderate carbs then going back on Keto. Beneficial?</li> <li>[29:42] Outro and closing thoughts, <a href="https://www.instagram.com/rachelgregory.cns/?hl=en" rel="nofollow" target="_blank">Rachel's Instagram</a></li> </ul> THINGS MENTIONED IN THIS EPISODE: <ul> <li><a href="https://podcasts.apple.com/us/podcast/shifting-your-goals-mindset-optimizing-at-home-workouts/id1502338676?i=1000471442315" rel="nofollow" target="_blank"> Rachel Gregory Refeed Episode</a></li> <li><a href="https://www.youtube.com/channel/UCsYmNy7fYkQDbmbB8ko1aFQ?view_as=subscriber" rel="nofollow" target="_blank"> Rachel Gregory YouTube Channel</a></li> <li><a href="https://podcasts.apple.com/us/podcast/ali-miller-stress-fat-loss-hormone-balance-carb-cycling/id1502338676?i=1000470746959" rel="nofollow" target="_blank"> Podcast about Women’s Health with Ali Miller</a></li> <li><a href="https://www.killinitketo.com/keto-for-women" rel="nofollow" target="_blank">Keto for Women</a></li> </ul> --- Join the FREE MetFLex Life Course: <a href="http://www.metflexandchill.com" rel="nofollow" target="_blank">www.metflexandchill.com</a> <a href="https://www.killinitketo.com/" rel="nofollow" target="_blank">Rachel Gregory</a> (<a href="https://www.instagram.com/rachelgregory.cns/" rel="nofollow" target="_blank">@rachelgregory.cns</a>) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, <a href="https://www.killinitketo.com/book" rel="nofollow" target="_blank">21-Day Ketogenic Diet Weight Loss Challenge</a>. She received her Master’s Degree in Nutrition &amp; Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism

Vanessa Spina

 Vanessa Spina shares differences between Keto Rookies vs Keto Veterans We cover her use of Protein ups instead of Carb ups We learn her best Keto Travel tips We learn her story of going from vegetarian to keto carnivore   This episode is very entertaining &amp; informative - a must listen!  .  Here are the Links mentioned in this episode!    .    For full show notes with links and discounts mentioned on this show head to the show notes page at https://burnitnutrition.com/podcast67 . To Get your 1 Penny Bottle from Dry Farm Wines head to www.DryFarmWines.com/Burnit     .  Learn more about Joovv Red Light Therapy and get a FREE gift at https://Joovv.com/burnit Use the code "BURNIT" at checkout! .  To try Premium Organic CBD Oil or DBC Body Rub head to http://www.proverdehealth.com Use the code "BURNIT20" at checkout for 20%OFF!     .  To get your hands on some Keto Krisp Protein Bars place your pre-order at http://www.ketokrisp.com/ and use the code "BURNIT30" for 30% OFF! Bars will be available on Amazon by the end of June. .  Real Good Foods Cauliflower Pizza for you or your kids head to https://www.realgoodfoods.com/ Use the code "BURNIT" for 15%OFF or find a store locally with their store locator here: https://www.realgoodfoods.com/store-locator/     .  5th Stage Keto AudioBook - use code "BURNIT" for $5 Dollars OFF! at checkout: https://burnitnutrition.com/5thstageketo/  .     Learn more about Vanessa Spina of Ketogenic Girl:  Website: https://www.ketogenicgirl.com/ Instagram: https://www.instagram.com/ketogenicgirl/ Facebook: https://www.facebook.com/Theketogenicgirl/ . Leave me a rating &amp; review on Apple Podcasts: https://itunes.apple.com/us/podcast/burn-it-nutrition-podcast/id1195955730?mt=2. Follow Joseph Navarro on Instagram under @BurnitNutrition . Follow Joseph Navarro on Facebook under @BurnitNutrition . Thank You for Listening!! If you know of anyone who can benefit from hearing this podcast, then please share it. Be the one who helps spark a transformation in your family! If you have some feedback that you’d like to share, then please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can. Also, don’t forget to subscribe to the podcast, so you don’t miss another episode! Some Music tracks were from:  Composer: Whitesand (Martynas Lau) Year: 2018 Title: Shadows  Title: Emotional Piano Title: Redemption   Mystery by GoSoundtrack, Reloaded by Savfk, Deep Blue by Pold,   Ross Bugden Music all of the Mountain King" Kevin MacLeod  Philae by Olivaw Creative Commons — http://creativecommons.org/licenses/bNotice of Sponsorship Affiliate Disclosure with Real Good Foods, Joovv, Keto Krisp, Dry Farm Wines, Proverde Health .  Please read the full medical disclaimer  burnitnutrition.com/medical-disclaimer/

<ul> <li>Vanessa Spina shares differences between Keto Rookies vs Keto Veterans</li> <li>We cover her use of Protein ups instead of Carb ups</li> <li>We learn her best Keto Travel tips</li> <li>We learn her story of going from vegetarian to keto carnivore</li> </ul> This episode is very entertaining &amp; informative - a must listen! . Here are the Links mentioned in this episode! . For full show notes with links and discounts mentioned on this show head to the show notes page at <a href="https://burnitnutrition.com/podcast67" rel="noopener nofollow" target="_blank">https://burnitnutrition.com/podcast67</a> . To Get your 1 Penny Bottle from Dry Farm Wines head to <a href="https://www.dryfarmwines.com/pages/burn-it-nutrition?rfsn=995363.1707ed" rel="noopener noreferrer nofollow" target="_blank">www.DryFarmWines.com/Burnit</a> . Learn more about Joovv Red Light Therapy and get a FREE gift at <a href="http://lddy.no/8sxl" rel="noopener noreferrer nofollow" target="_blank">https://Joovv.com/burnit</a> Use the code "BURNIT" at checkout! .  To try Premium Organic CBD Oil or DBC Body Rub head to <a href="http://www.proverdehealth.com?aff=9" rel="noopener noreferrer nofollow" target="_blank">http://www.proverdehealth.com</a> Use the code "BURNIT20" at checkout for 20%OFF! . To get your hands on some Keto Krisp Protein Bars place your pre-order at <a href="http://www.ketokrisp.com/" rel="noopener noreferrer nofollow" target="_blank">http://www.ketokrisp.com/</a> and use the code "BURNIT30" for 30% OFF! Bars will be available on Amazon by the end of June. .  Real Good Foods Cauliflower Pizza for you or your kids head to <a href="https://www.realgoodfoods.com/" rel="noopener nofollow" target="_blank">https://www.realgoodfoods.com/</a> Use the code "BURNIT" for 15%OFF or find a store locally with their store locator here: <a href="https://www.realgoodfoods.com/store-locator/" rel="noopener nofollow" target="_blank">https://www.realgoodfoods.com/store-locator/</a> . 5th Stage Keto AudioBook - use code "BURNIT" for $5 Dollars OFF! at checkout: <a href="https://burnitnutrition.com/5thstageketo/" rel="noopener nofollow" target="_blank">https://burnitnutrition.com/5thstageketo/</a> .  Learn more about Vanessa Spina of Ketogenic Girl: Website: <a href="https://www.ketogenicgirl.com/" rel="nofollow" target="_blank">https://www.ketogenicgirl.com/</a> Instagram: <a href="https://www.instagram.com/ketogenicgirl/" rel="nofollow" target="_blank">https://www.instagram.com/ketogenicgirl/</a> Facebook: <a href="https://www.facebook.com/Theketogenicgirl/" rel="nofollow" target="_blank">https://www.facebook.com/Theketogenicgirl/</a> . Leave me a rating &amp; review on Apple Podcasts: <a href="https://itunes.apple.com/us/podcast/burn-it-nutrition-podcast/id1195955730?mt=2" rel="noopener nofollow" target="_blank">https://itunes.apple.com/us/podcast/burn-it-nutrition-podcast/id1195955730?mt=2</a>. Follow Joseph Navarro on Instagram under <a href="https://www.instagram.com/burnitnutrition/" rel="noopener nofollow" target="_blank">@BurnitNutrition</a> . Follow Joseph Navarro on Facebook under <a href="https://www.facebook.com/BurnitNutrition" rel="noopener nofollow" target="_blank">@BurnitNutrition</a> . Thank You for Listening!! If you know of anyone who can benefit from hearing this podcast, then please share it. Be the one who helps spark a transformation in your family! If you have some feedback that you’d like to share, then please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can. Also, don’t forget to subscribe to the podcast, so you don’t miss another episode! Some Music tracks were from:  Composer: Whitesand (Martynas Lau) Year: 2018 Title: Shadows  Title: Emotional Piano Title: Redemption Mystery by GoSoundtrack, Reloaded by Savfk, Deep Blue by Pold, Ross Bugden Music all of the Mountain King" Kevin MacLeod Philae by Olivaw Creative Commons — <a href="http://creativecommons.org/licenses/b" rel="nofollow" target="_blank">http://creativecommons.org/licenses/b</a>Notice of Sponsorship Affiliate Disclosure with Real Good Foods, Joovv, Keto Krisp, Dry Farm Wines, Proverde Health . Please read the full medical disclaimer  <a href="https://burnitnutrition.com/medical-disclaimer/" rel="nofollow" target="_blank">burnitnutrition.com/medical-disclaimer/</a>

Ep67: Vanessa Spina Ketogenic Girl - Keto Rookie vs Veteran & Protein Ups vs Carb ups

No. 22 | Are Carbs the Devil? Carb Cycling &amp; Carb Ups. In this final episode in the 5-part Keto Conversation series we are chatting ALL about carbs!! Are carbs the devil? Should we fear carbs? Can we never eat them again? Au contraire – I actually want to share that you CAN actually eat carbs and they may work synergistically with your low glycemic approach to support some important functionality within the body, to reset and rebalance, as needed.  After you've given your body the time and space and taught it how to become fat adapted, it's in that nuanced lifestyle and your personalized approach that you create where the real magic happens, in my opinion.   Topics Covered and Questions Answered in Episode 22: - disclaimers on who should take care when carb cycling - possible symptoms that may indicate a need for carb cycling or carb ups - why imbalance can happen with a ketogenic approach - first and most major question you need to ask yourself – are you eating enough? - what is leptin? - how does leptin signaling get messed up? - why does leptin depletion happen? - can we reset leptin synthesis? - why carbs might be the answer.  - the benefits of carb cycling. - how-to carb cycle - is carb cycling with intense workouts necessary? - AND SO MUCH MORE!!!   Some of my personal favorite recipes for carb cycling / carb ups: Shoestring Smoky Sweet Potato Fries  Garam Masala Roasted Acorn Squash Wedges  Curried Butternut Squash Soup with Maple Turmeric Roasted Pepitas Whipped Sweet Potatoes Smoky Sweet Potato and Apple Soup  Baked Plantain Fries with Garlic Avocado Dipping Sauce Plantain Tortillas  Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons  Apple Bites with Pumpkin Spice Coconut Butter   Listen to the Other Episodes in the Keto Conversations: Episode 18 - Why I am Not Keto Episode 19 - Fatty Fatty Fat Fat - Everything You Need to Know About Fat  Episode 20 - Keto vs. Fat Adapted vs. Low Carb  Episode 21 - No. 21 | Should I Eat More Fat? Am I Eating Too Much Protein? DON'T FORGET:  Download Keep it Simple Keto - FREE eBook - Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S. Get your spot on the Keto for You Waitlist - sign up now to secure your spot and to save $100 and be the first to be notified when the program launches    ** Q &amp; A - SUBMIT YOUR QUESTIONS - send in your Qs and Beth will do her best to answer on upcoming episodes   **** As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!

No. 22 | Are Carbs the Devil? Carb Cycling &amp; Carb Ups. In this final episode in the 5-part Keto Conversation series we are chatting ALL about carbs!! Are carbs the devil? Should we fear carbs? Can we never eat them again? Au contraire – I actually want to share that you CAN actually eat carbs and they may work synergistically with your low glycemic approach to support some important functionality within the body, to reset and rebalance, as needed.  After you've given your body the time and space and taught it how to become fat adapted, it's in that nuanced lifestyle and your personalized approach that you create where the real magic happens, in my opinion.   Topics Covered and Questions Answered in Episode 22: - disclaimers on who should take care when carb cycling - possible symptoms that may indicate a need for carb cycling or carb ups - why imbalance can happen with a ketogenic approach - first and most major question you need to ask yourself – are you eating enough? - what is leptin? - how does leptin signaling get messed up? - why does leptin depletion happen? - can we reset leptin synthesis? - why carbs might be the answer.  - the benefits of carb cycling. - how-to carb cycle - is carb cycling with intense workouts necessary? - AND SO MUCH MORE!!!   Some of my personal favorite recipes for carb cycling / carb ups: <a href="http://tasty-yummies.com/smoky-shoestring-sweet-potato-fries/" rel="nofollow" target="_blank">Shoestring Smoky Sweet Potato Fries</a> <a href="http://tasty-yummies.com/garam-masala-roasted-acorn-squash-wedges/" rel="nofollow" target="_blank"> Garam Masala Roasted Acorn Squash Wedges</a> <a href="http://tasty-yummies.com/curried-butternut-squash-soup-with-maple-turmeric-roasted-pepitas/" rel="nofollow" target="_blank"> Curried Butternut Squash Soup with Maple Turmeric Roasted Pepitas</a> <a href="http://tasty-yummies.com/whipped-sweet-potatoes/" rel="nofollow" target="_blank">Whipped Sweet Potatoes</a> <a href="http://tasty-yummies.com/smoky-sweet-potato-and-apple-soup/" rel="nofollow" target="_blank">Smoky Sweet Potato and Apple Soup</a> <a href="http://tasty-yummies.com/baked-plantain-fries-with-garlic-avocado-dipping-sauce/" rel="nofollow" target="_blank"> Baked Plantain Fries with Garlic Avocado Dipping Sauce</a> <a href="http://tasty-yummies.com/how-to-make-plantain-tortillas/" rel="nofollow" target="_blank">Plantain Tortillas</a> <a href="http://tasty-yummies.com/wilted-kale-salad-warm-mustard-shallot-vinaigrette/" rel="nofollow" target="_blank"> Wilted Kale Salad with Warm Mustard Shallot Vinaigrette and Spicy Butternut Squash Croutons</a> <a href="http://tasty-yummies.com/apple-bites-with-pumpkin-spice-coconut-butter-paleo-friendly/" rel="nofollow" target="_blank"> Apple Bites with Pumpkin Spice Coconut Butter</a> Listen to the Other Episodes in the Keto Conversations: <a href="http://tasty-yummies.com/betweenmeals18/" rel="nofollow" target="_blank">Episode 18 - Why I am Not Keto</a> <a href="http://tasty-yummies.com/betweenmeals19/" rel="nofollow" target="_blank">Episode 19 - Fatty Fatty Fat Fat - Everything You Need to Know About Fat </a> <a href="http://tasty-yummies.com/betweenmeals20/" rel="nofollow" target="_blank">Episode 20 - Keto vs. Fat Adapted vs. Low Carb</a> <a href="http://tasty-yummies.com/betweenmeals21/" rel="nofollow" target="_blank">Episode 21 - No. 21 | Should I Eat More Fat? Am I Eating Too Much Protein?</a> DON'T FORGET: <ul> <li>Download <a href="http://tasty-yummies.com/keto/" rel="nofollow" target="_blank">Keep it Simple Keto - FREE eBook - Your 7 Day Quickstart Guide to Living a Fabulous Fat Fueled Life Without All the B.S.</a></li> <li>Get your spot on the <a href="http://tasty-yummies.com/ketowaitlist" rel="nofollow" target="_blank">Keto for You Waitlist - sign up now to secure your spot and to save $100 and be the first to be notified when the program launches</a></li> </ul> ** Q &amp; A - <a href="https://forms.gle/p1AR1JfjEjVRULT27" rel="noopener nofollow" target="_blank">SUBMIT YOUR QUESTIONS</a> - send in your Qs and Beth will do her best to answer on upcoming episodes **** As always, if you enjoyed this episode, pretty please take the time to rate the show with 5 stars and leave a review, this helps immensely with ranking the show and allowing it to show up in searches, and all the fun algorithms of the iTunes. Plus, I LOVE when you share on your social media accounts, your stories etc, photos or videos of you enjoying the show, all the fun places you are listening, your favorite quotes or takeaways and please be sure to tag me because I love sharing those and I love hearing how much you are loving the show!!