Video: Exercise + Eating “High-Fat”… For Women

Exercise and Eating High-Fat... For Women! #lowcarb #keto #paleo #hflc

How we can combine our high-fat, ketogenic eating style with an exercise protocol that helps us build muscle and burn fat. The exercises that encourage women to mobilize fat stores, what to eat before and after a workout when you’re fat-fueled, the best time to workout, hormone regulation, and more.

Many of you know how much I love the book, No Fail Fat Burning For Women. One of the women behind the book and blog, Michelle Burleson, joined me on YouTube this week for a super candid conversation about how women can leverage the power of a high-fat, ketogenic eating style to gain muscle.

We’re not talking about transforming into a beefcake here. We’re focusing on building muscle and regulating our hormones by working with our bodies, instead of against them. We’re aimed at leveraging what your body is doing and making it work for you.

And (gasp!) we talk about the fact that you don’t have to be in “ketosis” in order to burn body fat as energy and how tracking calories can hold you back.

If you’re interested in a high-fat eating style, or the Bulletproof Diet but are confused because all of the resource out there are for men… and you’re a woman, this one’s for you.


  • Outline of how to workout less, build muscle and boost your metabolism
  • The exercises that get you into fat-burning quicker
  • The workouts that don’t benefit your body
  • When to eat carbohydrates for muscle building
  • The trick to fasted workouts
  • How to eat before and after a workout to bust our fat cells
  • The role that leptin and leptin resistance plays in building muscle and burning fat


What muscle-building strategies have you followed since becoming fat-adapted?

Pin It
Happy Keto Body


  1. Purchased your book and two weeks in, I am feeling great, losing weight, and over all so happy living the keto way. The only problem I am running into is when I do intense exercises I am becoming super nauseous half way into my workout. I have never had this problem before. Curious what it can be from, am a lacking electrolytes or should I eat something different? I can’t find anyone that has experienced this for reference. Appreciate any advice or direction on this.

    • I’m so glad you’re feeling great! It could be elctrolytes–I’d personally give that a try. Alternatively, if you’re eating a pretty high-fat meal not long before your workout, perhaps try giving some more time before you start your workout. If you’re having any issues with fat digestion, here’s a video that might help.

    • I have that problem too. I have been adding 1/4 teaspoon of salt to my water bottle. That seems to help.

  2. Hey Leanne!
    First off…..thank you so much for providing such an amazing learning platform! I purchased The Keto Diet and am going to head out today to get Fat Fueled! Love building my knowledge on health and nutrition! (I’m a Massage Therapist and have many patients doing keto).

    Question….. if I have “down regulated” my basal metabolic rate from chronic low caloric eating…. will I see results with Keto?

    I’m currently on day 9 and training 5days a week at the gym and have yet to see my weight budge on the scale :( I’ve been stuck at a weight plateau for 6 weeks now! My previous diet was simply low carb lowcalorie PLEASE HELP!

    • I’m so glad you’re finding it helpful, Kerry! Keto can help you up-regulate your metabolism. Have you started increasing your calories again? Making sure you have enough fuel, especially if you’re working out a lot, is super important. Keep in mind, it may take some time to balance things out and you may not see weight loss right away. I recommend checking out the weight and plateaus section (chapter 13) in Fat Fueled for more info!

      • Thank you so much Leanne! I watched your podcast with Michelle Burleson and took a lot of that to heart and out it into practice. I’ve stopped measuring and counting macros and now eat based on hunger. Also am trying to incorporate 2-3 fasted workouts/week where I o my have a rocket fueled latte for breakfast. I also like what Michelle said about waiting to 45mins to eat post workout to allow your body to utilize the fatty acids mobilized during the workout :) I am noticing less hunger and less cravings which is good!
        P.s. in case no one has told you lately….. YOU ROCK!

  3. Hi….I absolutely love this blog. I’ve done keto before and it worked for me. I sat before because I’ve fallen off the band wagon and gained almost all the weight back. Anyway I’m back on now and I’m in my first week. I decided to join the gym aswell because it’s right at work and I wanted to try something new. Even though I’m still in my first week I’ve gained about 2 pounds. I don’t know how to explain this. I’m not over doing my carbs. I’m tracking everything and my macros are 65%fat, 25%protein and 10% carbs and I get in about 1400calories (or more) a day. I do 30min cardio with a bit of weights in the gym (I did 4days of gym in a week). I currently weigh 220 pounds so at this weight I really expect the scale to be going down. Please help. I’m slowly getting discouraged. Thank you

  4. Hi! I’ve been eating Keto for 3 or 4 months now and love it! I recently found your site and LOVE your approach to Keto! I’ve been slowly adding carbs back in and am curious…I’ve recently started lifting heavier weights and I want to try some carbs after my workout…I have 2 kids and get to the gym around 9:30 am, and usually make it home with them around lunch time. How do I incorporate carbs? Would I eat a brown banana along with a high fat low carb meal? I usually have a rocket fuel latte before the gym around 8/8:30 and am pretty ready for lunch around 12:30 Thanks!

    • Hey, Sarena! I’m so glad you’re loving it ;) I would go for a carb + protein snack afterward, like a shake with banana and collagen. Then, have your next meal when you’re hungry again. For more about how to adjust your ketogenic diet for exercise and your training schedule, check out my paperback, The Keto Diet.

      • I’m just seeing your response! Thanks so much for the info and I’ll definitely check out your book! I love your approach to eating Keto…it just makes sense. It’s hard to find good info for women on keto and I’m so thankful to have found you! My body loves fat and I just feel so great!

        • You’re so welcome! So cool that it resonates with you AND your body. Keep it up!

  5. Hi, can’t find the transcript for exercise and eating high fat for women?

  6. Hi!! I was wondering if you had any posts or recommendations around eating while working out… specifically if one is trying to build muscle mass. My very respectable trainer wants me to have some carbs ideally before during and after (like a carb shake or something like that), but I tend to prefer to eat high fat low carb. Plus I know you need more protein to put muscle mass on.. it’s so tough! I tend to workout in the morning too and I know eating carbs in the AM is not ideal! Such a struggle haha!!

    Thank you so much for all you do!! Love all your posts and videos!!!

    • Hey, Kristen! I have this podcast that might help. Also, do you have Fat Fueled? There’s a whole chapter on sweating & movement with a section all about pre/post workout fueling and timing! I think that’ll be the most helpful for you. Thanks so much for your support! You’re the best ;)

  7. Hi, I just came across your blog and L O V E it! It was totally what I needed. This article/interview was great! I am literally drinking your version of the ‘bulletproof coffee’ as I type. I am so excited to have stumbled upon your blog and have already had so many of my unanswered questions resolved. I have being doing keto for a week and half with the best results I have ever had from a diet in such a quick time, and I have tried them A L L without a dramatic difference. Not to say I didn’t have some results and I have gotten close to my goal, but I was never completely satisified, and then, there was that time I gained weight on the Whole30 and my husband lost 30lbs – ugh!

    I am not overweight, exercise regularly, and have been gluten- and dairy-free for a 3 years, but I had slipped out from my comfortable weight (not my goal weight, but my tolerable weight) and I have never found a diet/lifestyle option that was long-lasting BUT I think ketogoenic maybe it! I have never felt better, performed better, recovered faster. I ran an easy 10 miles about a week ago and a few days later biked 20 miles, without being exhausted and just because I wanted to and felt like it. In the past, if I would have done either of these I would have been dead for days.

    I would also like to add how I appreciate a women’s perspective and I really enjoyed the few videos I watched – you are both warm, knowledgeable, and accessible. I first read about Ketogenic through “Primal Endurance…” and subsequently, read 4 more books. “Primal Endurance” made me nuts, after more than half of the book, women were mentioned once as a side note, because women are: not athletes, the same as men, or simply don’t exist. It was extremely frustrating to say the least. Especially as a woman about to turn 30 (in 4 days!) that is concerned about her hormones and having a child in the near future. I would like to be fit, but my optimal goal is health.

    You are wonderful and I look forward to reading more! For now, I had two questions and an additional comment: First, difference between cacao and cocoa butter? When I made the coffee this morning, I happened to have organic cocoa butter so I used that in place of the cacao butter because I didn’t have it.

    Second, in the interview above you had mentioned about doing interval training/high intensity workouts and not doing long workouts, my question is do you find a balance of aerobic and anaerobic exercises support maintaining a ketogenic diet more or less than a anaerobic focused exercise regime? Although my comment post is long enough, my reasoning is that Primal Endurance stresses aerobic workouts, so slower paced fat burning activities, to keep your body in fat burning, improve overall fitness, and help recover and also to inhibit your body from turning to carbs for energy. Or, do you find, with yourself or clients, that anaerobic workouts doesn’t decrease fat burning or increase sugar/carb cravings? Or would you suggest a balance?

    Finally, about the calorie and macronutrients counting… I see/read/hear this commented on a lot, and mostly in a negative light, so I thought maybe I could shed some light on us counters out there because hearing it kind of shunned or looked down on makes me feel bad about counting calories/macros but I know for me to be successful this is what I need. So I thought since I just had explained this to my mother as to why I need to count calories and macros that I would share. I need this because I am quantitative across the board, I need data to make decisions. I need to be able to quantify both my food and workouts, along with many, many other things in my life. That is how my mind works, otherwise I am trapped feeling guilty about choices or unsure the choices to make, I need information to make choices. Maybe this is silly to some, maybe they choose another way which is cool, and maybe one day I’ll be able to make choices on the fly but after 10 years of working on my fitness/health in a deliberate way, it is by far the method that worked best for me. Also, I would like to add that if I could rely on my body and mind to provide/read both reliable and accurate hunger and craving messages, I wouldn’t be writing this right now or be reading a blog about yet another diet/lifestyle/meal plan. This is just my rational and reasoning and for those of us who take comfort in counting, that we can quantify our choices and feel secure in making them, I just thought I’d put my perspective out there, just food for thought. I look forward to reading much more from you and sorry this comment got to be so very long!