Show notes
Today, I am blessed to have Kristina Hess with me for the third time! Kristina is a premier health coach and licensed dietitian/nutritionist who works with clients to support them in making lifestyle changes that produce real and lasting results.
Keto Symposium: https://www.ketosymposium.com/ (use code: BEN10)
Kristina has a master’s degree in clinical nutrition and Integrative Health from MUIH - Maryland University for Integrative Health and several certifications in areas ranging from Mindful Eating, Heartmath, to Ericksonian Hypnosis to Sports Nutrition. Kristina received her health coach certification from the Institute for Integrative Nutrition.
Kristina's integrative and functional approach is an arm within the Functional Medicine model of the IFM. Functional Medicine views us all as being different, genetically and biochemically unique. A functional approach is deeply science-based and views everything that happens within us as a connected network or web of relationships. Kristina's private practice in Connecticut is called Thrive Results Coaching.
In this episode, Kristina joins the show to talk about the Keto Symposium - the first keto conference and expo in New York City. Then, Kristina dives into genes and how having genetic nutrition testing done can impact your lifestyle decisions. Kristina reveals her top three favorite keto diets and explains which is best for you, depending on your genetic makeup. Tune in as we chat about counting calories, time-restricted feeding, and the importance of experimenting with your lifestyle and diet.
Register for my upcoming 90 day detox program: http://www.ketokampdetox.com (3 SPOTS LEFT!)
/ / E P I S O D E S P ON S O R S
Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order.
Upgraded Formulas Upgraded Magnesium & Charge Electrolyte Supplements: http://www.upgradedformulas.com Use KK15 at checkout for 15% off your order.
Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.
[00:45] The First Keto Conference & Expo In New York City
Kristina has a desire in her heart to bring the low-carb ketogenic message to more people.
If you feel stuck or stalled, a keto conference can be just what you need.
A keto conference can help you feel inspired!
Whatever your story is, the Keto Symposium will help you.
Keto Symposium: https://www.ketosymposium.com/ (use code: BEN10)
[10:40] Genes vs. Lifestyle: Which Matters More When It Comes To Health?
If you're eating too late at night, it's going to affect your melatonin production.
In general, you are less insulin sensitive after 7 pm.
One gene that Kristina likes to test for is MTNR1B, also known as melatonin receptor 1B.
We have control over our genes. If you are not getting the desired results, you may want to test your genes.
When you know what genes you have, you can empower what you are doing in your lifestyle.
[15:55] Time-Restricted Eating: Try Reducing Your Feeding Window For Weight Loss Results
You should be done eating by 7 pm each night.
The earlier you eat, the more insulin sensitive you become, the better your metabolic health markers, and the more weight you lose.
If you struggle to lose weight, try eating breakfast and cutting your feeding window at 3 pm.
When you are stuck, pivoting your mealtime will be essential to get the desired results.
[30:20] The Top Three Keto Meal Plans That Can Work For You
Kristina recommends a Mediterranean-style keto diet with a focus on fish, olive oil, and lean protein, with some sheep and goat dairy.
The Mediterranean-style diet works best for people who have APOE variants.
Another keto diet that works well is paleo.
The paleo diet includes red meat, no dairy, a lot of eggs, bacon, squash, and sweet potatoes.
Lastly, a carnivore diet can work for you. This diet includes a lot of fatty protein!
[34:40] What You Need To Know About Genetic Nutrition Testing
The test is $360.
Your kit will come to your house, and you will provide a sample of saliva.
Then, mail the kit back, and you will have results in about a month.
Unfortunately, knowing what to do with the report is challenging once you have it.
Luckily, Kristina will have a consult with you about your results!
Check out Kristina’s website to learn more: https://theketonutritionist.com/
[36:40] Is Counting Calories Good For Weight Loss?
Weight loss is not as simple as counting calories.
For instance, your sleep will affect your caloric expenditure.
Also, gut health and mitochondrial health will change your caloric expenditure.
The body is complex, beautiful, and intricate - counting calories doesn’t take that into consideration.
The most important thing to remember is to eat real foods instead of processed foods.
[43:00] Many People Don’t Even Know That They Are In Ketosis
Many very lean people out there are inadvertently in ketosis and then just have no idea.
Lean people will bash the keto lifestyle without knowing whether they are in ketosis or not.
If you struggle with your weight, then you need to work on getting into ketosis because your body is not naturally gravitating there.
Remember, keto is not a high-fat diet; keto is a metabolic process.
AND MUCH MORE!
Resources from this episode:
Check out The Keto Nutritionist: https://theketonutritionist.com
Keto Symposium: https://www.ketosymposium.com/ (use code: BEN10)
Follow Kristina Hess
Instagram: https://www.instagram.com/kristinahessketonutritionist/
Facebook: https://www.facebook.com/kristinahessketonutritionist/
LinkedIn: https://www.linkedin.com/in/kristina-hess-cns-ldn-chc-15a1984/
Keto Kamp 104: https://podcasts.apple.com/us/podcast/kristina-hess-ms-uncommon-benefits-of-ketones-the/id1470779784?i=1000465314376
Keto Kamp 305: https://podcasts.apple.com/us/podcast/kristina-hess-health-complications-from-insulin-resistance/id1470779784?i=1000534204433
Join the Keto Kamp Academy: https://ketokampacademy.com/7-day-trial-a
Watch Keto Kamp on YouTube: https://www.youtube.com/channel/UCUh_MOM621MvpW_HLtfkLyQ
Register for my upcoming 90 day detox program: http://www.ketokampdetox.com
/ / E P I S O D E S P ON S O R S
Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order.
Upgraded Formulas Upgraded Magnesium Supplement: http://www.upgradedformulas.com Use KK15 at checkout for 15% off your order.
Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.
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