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August 6, 2017 by Leanne Vogel May 30, 2018Interview with Maritza Ahn, chatting about her firsthand experience developing a carb up practice. From what she eats on a carb up, the fears she had to overcome in order to move forward with her carb ups, the failures she’s had while developing the practice, signs that point to having too many carbs on a cyclical ketogenic practice, her ketone numbers after a carb up, and more. Carb ups. I couldn’t do keto without them. Think of them as a tool you have in your back pocket when you’re out with friends, feeling a little flat, or interested in boosting your fasting practice (incorporating a carb up practice helps reset leptin which will extend your fast the next day), regulating your thyroid (carbohydrates are used for thyroid hormone conversion), and more. I’m guessing if you’ve been keto for a while, you’re thinking adding carbs to your ketogenic diet would ruin all the hard work you’ve put into it. But, you couldn’t be more false. In today’s podcast episode, I’m joined by a fellow keto-er as we discuss how our ketogenic diet and results have improved since eating more carbs. For podcast transcript, scroll down. SHOW NOTES + LINKS
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U.S. and Canadian listeners receive 20% off when you order from HealthfulPursuit.com/gut. Use the coupon code GUT all in caps, no spaces for the 20% discount to be applied to your order.If you have an idea for a podcast episode or you want to submit praise over and above the review, which you can leave by going to HealthfulPursuit.com/review. You can reach me at firstname.lastname@example.org. I have no announcements today, so we’re just going to cut over to introducing the guest. Our guest today is Maritza Ahn, who struggled for 18 years with body dysmorphia, calorie restriction, binging, purging, and during the last five years she struggled with depression. With my Fat Fueled keto protocol, she went from 195 pounds to 130 pounds but, more importantly, beat the depression and regained a healthy relationship with her mind, body, and with food. She has been living a keto life for two years now and we wanted to have her on the show to talk one-on-one about her carb up experience, because I know that there are a lot of individuals out there that are kind of iffy about how to add a carb up practice to their life. So, if you’re not familiar with what a carb up is, basically it’s when you eat low carb, high fat for a period of time and then you eat some carbs. Those carbs can be things like Paleo-friendly things like sweet potatoes, cassava, potatoes, any sort of fruit. You can go with the Paleo treats, you can go with pizza if you really want to, but you probably won’t feel the best. It just encourages you to have more of a natural relationship with your ketogenic diet. Now, with carb ups, and something that I want to point to, if you’ve been told that you need a ketogenic diet by your doctor or healthcare team in order to heal something, I wouldn’t practice carb ups, just because your doctor or healthcare practitioner wants you on a strict ketogenic diet. The carb up conversation is more for people that are looking to gravitate toward a ketogenic diet for overall health and wellness. If you are in that bucket, today’s show is for you. If you want more information about carb ups, there are two things that you can do right now. The first is, in the show notes I’ll include a link to a blog post that I created that has all of my resources on carb ups, what they are, how to eat, all of those things if you’re curious about this. If you want to go a step further, my program Fat Fueled is probably going to be the one for you where it talks about how to heal your body with a ketogenic diet, and using carb ups if you feel like it. The third thing you can do, is that I’ve prepared a resource, which you can access at HealthfulPursuit.com/CarbUp, that includes over 100 carb up recipes of any carb up item you could ever think of. From grapes, to bananas, to sweet potato, and pumpkin, and just about everything in between. So, if you’re struggling on how to lower your fat, and also increase your carbs on a carb up practice, that is for you. So, let’s cut over to the interview. Hey, Maritza. How’s it going? Maritza Ahn: I’m good. Awesome. Leanne Vogel: Thanks so much for coming on the show today. Maritza Ahn: It’s my pleasure. Leanne Vogel: So stoked. For listeners that may not be familiar with you and your story, how about you start out by telling us a little bit about yourself? Maritza Ahn: I am 36 years old, and I have two kinds right now, five, and a two year old. I, just like every mother, struggled with the baby weight. But, in my case, because of 18 plus years of restriction, when I became pregnant I told myself I was not going to restrict because I really wanted that little bean to grow healthy. So, I ate everything and ended up gaining about 90 pounds on both pregnancies. It was quite a bit of a struggle to get that weight off, and of course after I had my first child, I went back to my usual ways of losing weight, which is heavy restriction, binging and purging, excessive exercise, and really just tiring myself out. I think, with my first child, I struggled heavily with postpartum depression. It was really hard for me to kick, and they put me on antidepressants and birth control because they said it was a hormonal issue. When, finally I started thinking about having a second child, I really wanted to get myself healthy. So I started scouring the internet, and put myself on a gluten free diet, which is how I discovered you, searching for recipes. I felt a lot better off of gluten, but I still wasn’t doing keto. But then I got pregnant again. While I was pregnant I discovered keto through you, and I decided I was definitely going to try it. I had my child and gave myself a good amount of time of nursing, and because I had struggled with postpartum depression before, I was just on edge I think the entire first six months after I delivered with my second child. I was waiting for it to come in. But I slowly started incorporating keto into my diet. Not necessarily restricting on the carbohydrates, like eating high fat and eating very low glycemic carbs into it, and amazingly enough, after six months of just kind of doing that I decided to go a little more. A little stronger, and the weight just started melting off. I think within the first year I had lost everything but the last ten pounds of my baby weight. I think the most amazing part of it all for me was the no postpartum depression, it just never creeped on. The keto just kept me very steady. Obviously you still had the emotional ups and downs of just having a baby, but nothing in comparison of what I had suffered from my first child. So, that’s pretty much my backstory. Leanne Vogel: That’s awesome and to just kind of see that transition. How has keto changed since you first started to now? How has it changed for you from that first couple of weeks to what you’re doing right now for your ketogenic journey? Maritza Ahn: I believe the first couple of weeks I was like everybody else, counted every macro, made sure I was at 20 grams, 25 grams. Ate the perfect amount of fat, the perfect amount of protein, and I kind of kept it there, which was great but I started getting the sleepless nights. I started getting really heavy insomnia and my husband would tell me, “Just sit down.” I couldn’t get myself to calm down, which I discovered later on that just because I needed to incorporate a little more carbs, and I kind of just, out of experimenting with my own body, I realized that I could go one day and have about 60 to 70 grams of extra carbs, and within 15 hours of having that big meal I would test my blood and I was back in ketosis. So, I slowly started incorporating more carbs. I would start by having maybe higher carbs every about three days, and I felt like my nerves were calming down a little bit. After that, I wasn’t as jittery and I was having better sleep once I started doing that. The heavy restriction, I think I kept the heavy restriction for about two to three months and then I started slowly easing in with more carb ups. Instead of once a week of a carb up, I started incorporating about two to three depending. Then I would essentially leave all my carb ups for the end part of the week when my husband wanted to go out to dinner. My husband is Korean descent, so eating rice is essential part of his life. It’s just what we do, and we noticed that white rice doesn’t do much to me, so we would have our Korean meals once a week, and I would still be fine. Now, in a day, I don’t count macros anymore, but I roughly estimate I eat between 75 to 80 grams of carbohydrates, and I’m in ketosis the next day. It’s the beauty of being fat adapted. My body just always wants to return back to fat regardless of what I do. Leanne Vogel: Where you a little bit upset when you started doing carb ups and you realized that you could get away with it. I know when I realized that I could do this carb up practice and still be in ketosis, I was like “Why didn’t anyone tell me this? Are you kidding me right now?” Were you a little bit upset at the process? Maritza Ahn: I was because I had been restricting for so long, I had been living off of spinach and kale for so many months, and eating pretty much the same meals because I didn’t want to screw up my macros. And when I just finally let go and said, “Screw this,” and started eating a little bit more sweet potato and some carrots in my meal, and having, even indulging … Oh, my goodness I had a little bit of apple on top of my salad, and the next day I would test my blood, and I didn’t even have to test my blood, I could feel it in my mouth that I was already back. I was like everywhere that I had read, nobody ever told me that you could pretty much go back keto after being fat adapted. So, yeah that was upsetting that I could enjoy more variety of food besides just the greens. Because I’m a very firm believer that I need a variety of food in my life to be happy. I can’t just be hardcore and stick to those 25 grams because you know your quality of life really goes down. Even though you’re feeling great, you’re always kind of ticked off that you can’t eat everything. That was pretty much the feeling. Leanne Vogel: You mentioned a couple of times testing your ketones and knowing that you were either in ketosis or not based on the feeling in your mouth. Were there any other feelings that you have when you know maybe … I’m sure there’s been a time when you ate too many carbs in your carb up, and you’re like, “Ah, shoot.” What did that feel like? I guess that’s a good place to start. Maritza Ahn: You know, it feels like you’re hung over the next day of eating … if I had way too many carbs. I’m not talking about alcohol carbs, I’m just talking I had way too much sweet potato and potato all together. I wake up extremely swollen, and I’m immediately hungry in the morning, and I know that one. I’m really hungry in the morning, I’m swollen, I’m puffy, and eventually it takes me an extra day to kind of get that feeling that I’m in ketosis. I know the feeling because I’m always thirsty when I’m in ketosis. I have that type of … the keto breath that you’re always rocking and again not being hungry. That’s my biggest things. When I’m in ketosis, I’m just not hungry. It’s hard to force anything in my mouth before 12 pm, and then that’s even just like pushing it. I could probably go to 2:00. If I’m really busy I don’t eat anything until 2:00 when I’m in ketosis. Leanne Vogel: Which is the best, most freeing thing ever. Maritza Ahn: Absolutely. Leanne Vogel: We talked a little bit about your carb up practice. For you, how many carbs do you normally eat during your carb up? Maritza Ahn: It really just depends on how I’m feeling. Sometimes I go as high as 100, 150. It just really depends. Sometimes if I know I’m going to be going out with friends, or we’re going to be going to dinner, I hoard my carbs for that night. But, on an average, I think I go an extra 60 to 80 carbs on a carb up. Leanne Vogel: What are your go-to carb up options? You chatted a little bit about it, but I’m sure people want to hear it again. Maritza Ahn: Sweet potato is my big one. It kind of gives me that nice starchy feeling. I also do a lot of daikon. I love radishes. The starchy things like jicama make me go to my happy place, especially. I can tolerate some fruits. Some fruits don’t make me feel like I’m hung over. Apples is definitely one of them that I can handle, as well as berries. I’m big on treating myself, if I do a carb up, like kind of a mock berry parfait. It gives me the feeling that I’m having something naughty when it’s really not. That’s usually my biggest carb ups. Then, I have tried some more of those high-carb, no grain pastas, which are great, that are pretty much mostly almond flour, or coconut flour. That and a big coconut flour naan bread, that is another one that puts me in my happy place. It give me this sensation that I’m having naan with my Indian food. Leanne Vogel: I love it. How long were you fat adapted? You chat a lot about, “Now that I’m fat adapted, I can go back and forth, burn the carbs, go back to the fat.” I’ve definitely noticed the same thing because of my ketogenic experience. I did keto for six months so hardcore, like just hardcore before I entertained carb ups. I know that you don’t need to wait that long but what was your process like? Like how long did it take you until you started practicing carb ups? Maritza Ahn: I think I was so focused on just like … I think after you have a baby, even more so than being healthy, you really want to get into those jeans. I was a little obsessive in the beginning, and I don’t think I started practicing carb ups after about four or five months because I started feeling sick. In the sense that I wasn’t feeling right. At first I was like, “Wow, this is amazing, this is awesome,” but I think once your body burns through all the excess sugar you have in your body, then you feel like you need something. When I noticed that I needed to do the carb ups was when I was just on my third cup of coffee a day, and I usually only have one. About four or five months afterwards I started doing carb ups and noticed night and day and everything, how I was feeling. I was sleeping better. My hair stop falling out and I just started getting these … started getting all my baby hairs coming out again. That’s pretty much the timeframe. Leanne Vogel: Yeah, and to be noted, like your body was fat adapted by that time. It was burning fat as energy for probably months. It’s quite interesting, often times when you hear that experience, you’re like, “Oh, well you just didn’t eat keto long enough.” But I mean at four months, you should be pretty ketogenic at that point. And that’s one of the reasons I waited so long to eat carbs, it’s because I was afraid that I hadn’t waited long enough to start feeling the benefits of ketosis. I think if every day you’re waking up and you’re just not feeling quite right, you need to really listen to your body and it’s good that you like took a step back and were like, “Wait a minute, I don’t know about this.” More on my interview with Maritza after this message from one of our podcast partners.
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The summer sausage flavor even tastes like those Hickory summer sausages, but without the gunk. Seriously delicious. Again that’s Paleovalley.com/keto for an instant 20% off savings.Now, because your goal initially was weight loss, and what’s been that kind of transition with carb ups because I know the fear that a lot of people have with carb ups is, “Yeah, but I’m going to eat carbs and then I’m going to get ‘fat.’” What was you experience with that? Maritza Ahn: It was hard because it was the, “I don’t want to get out of ketosis. The only way I’m going to burn fat is if I’m still burning ketones.” During the first six months, besides wanting to lose weight, and by the depression I needed kind of to do a lot of soulful searching and I forced myself to eat carbs. Because I’m very much the all or nothing type of girl. I was very much fearful that once I started eating carbs, I was just going to let it all go again, and just go back to my vicious cycle of binging and purging. I was definitely fearful of that because I did want to go … fall back into that cycle and it definitely took a lot of courage. I think I started off small when I did my carb ups. I started off just putting some carrots into my sauté and putting a little bit of sweet potato and I started off kind of just baby steps until I felt more comfortable and realized that carb ups are not doing much to me. They’re not affecting my weight loss, they’re just helping me feel better. That was pretty much it. Leanne Vogel: I guess overcoming that fear like you were saying, it’s just baby steps. Like start off small, it doesn’t need to be huge. For a lot of people listening, it’s not like when you commit to something, you need to do it. I think we have this all or nothing mentality. Of like, “Yeah, but if I commit to carb ups, then I have to do them.” Well, if you don’t like them, you don’t have to do them and if you’re feeling great, don’t do them. It’s just a tool that you can use on your ketogenic diet if you’re not feeling optimal to see how you could feel better. How do your carb ups look like now than they did when you first started. Have there been any differences, benefits that you’ve seen. I know you’ve touched on a couple of the benefits. Anything that is momentously different? Maritza Ahn: I think one of the difference now that you notice on my carb ups is that I’ve been experimenting … usually I’m almost 99% of the time grain-free, but I experimented for example with white rice, and I tested just out of curiosity the next day. Really my blood sugars were not spiked at all with the white rice, and I know there’s been so much … it’s like huge controversies sometimes to have the grains, but I have been testing and for example, if I go over to my mom’s house and she’s making tacos, I’m not going to offend the entire group. I will have one and that’s pretty much how I’ve decided to live my life. I’ve decided to live, you know my normal life is I am keto, I don’t touch grains, but if I go out with my family, and I’m not going to be the obnoxious girl that’s not going to touch anything. I think that’s the big difference now than before. Before I was like, “No, I’m not going out. I’m cooking all my meals at home. I’m not going to enjoy my life. I’m not going to go on date night.” I just realized that that was not realistic in the long term for me. Personally, it wasn’t just realistic. I like to go out. I like to enjoy my meals and I like to explore food. As long as I’m not allergic to it, or it doesn’t cause severe inflammation, I will try it, and then jump on the horse the next day and be fine. Leanne Vogel: Yeah, I think that there’s a lot of fear and you touched on it too. Of that fear that comes and you’re like, “Okay, but I’m keto,” and I think with anything, it’s like when I was vegan, the fact that I wanted honey so bad and I knew that I couldn’t have it because I was vegan, and I felt so guilty, when I’d have honey, and it just happened once because I couldn’t even handle the guilt that I had. Because I’m like, “I’m not vegan anymore.” It was so hard for me and I think regardless of what eating style you resonate with, if you’re following somebody else’s protocol or something … I know that I had a lot of fear about like, but vegans don’t eat honey, therefore, I don’t eat honey. It’s really about finding something that works for you. Do you work out at all or move your body. Do you work out or exercise in any way? Maritza Ahn: I do. I used to be a marathon runner, long distance running. When we moved it was just because the weather, it was just really impossible to get out there. I discovered Bikram Yoga which I absolutely love and Pilates and those are my go-to. I think more of the yoga is more of a mental release in addition to the physical, but those have been my go-to. I stopped running like a mad woman and just started relaxing and doing exercises that I felt better in and you know besides just running … it was a more mindful practice that I started, especially with my workouts. Leanne Vogel: Do you use carbs and carb timing for your workouts or do you find that just having a carb up when you feel like it is good enough for you? Maritza Ahn: Again, I stopped just kind of timing everything because I think it just … in order for me to heal my past obsessions with counting everything, I needed to let go. Whenever I feel like I kind of need a carb up, I do it. Especially, I try to tie my carb ups after a long session. After like a 90-minute yoga session. I usually will have some berries with my dinner or have some apple and that usually calms me down and it just really just sets me off for like fantastic sleep. I found that especially the yoga, doing the yoga for about two to three hours before going to bed, I knock out like a baby. So that has been also great. Leanne Vogel: That’s nice. Yeah, I know that when I was doing keto for six months. My sleep sucked so bad. And I know, when I don’t listen to my body … last night I went out for dinner with my sister and there were no good carb options and I really felt like I needed carbs. I went on a really long hike and I was dying for carbs. But they just didn’t have anything I wanted. I didn’t have anything, but when I got home, I grabbed my laptop like I normally do. Checked some emails, and then I was up until four o’clock without even noticing. I’m like shoot, I should have had that carb up. I should have had something even when I got home because I was still craving carbs and I was like, “I’m too lazy, I don’t want to eat.” But it’s amazing. We’re not talking about a lot here, like I don’t pound cupcakes or make a ton of sweet potato, mash and eat cups of it. Sometimes my carb up is … like you said, just an apple, and that’s enough for me. Were there any more trial and error things that you had to figure out once you got over the fear of eating carbs and started incorporating a carb up practice? Maritza Ahn: I think I kind of went through everything and kind of tested things out, because I wanted to really kind of understand what my body went through on a carb up. I tested all the foods. I tested all different kinds of fruits. I even tested myself, how do I handle smoothies which are not good for me. I can’t handle a smoothie. I started eating everything nonstop, if I have too much fruit sugars. I think that was the biggest thing. I started off small and then I started eating different types of like root vegetables and kind of testing how I felt the next day, and that was the biggest indicator. If I would have a big thing of parsnips and the next day I would wake up completely swollen and feeling hungry, then I knew I needed to either back off on the amount that I ate or just eliminate it altogether. And I know this is a kind of difficult for people to hear but, but you kind of just have to be your own guinea pig and test everything out. That was the fearful thing because in testing things out, I would … you knock yourself a little bit out of ketosis for maximum of two days. But I had to be willing to do this because if I decided this is a lifestyle that I was going to be doing for a long run, it wasn’t going to be just to lose the last pounds, it was going to be for the rest of my life because I just feel so much better on ketosis than I do on carbs. I mean my digestion, I can immediately tell when I eat a bad carb, my stomach starts talking to me, it starts telling me no. So it is a lot of trial and error, but it’s definitely worth it to experiment with pretty much your grocery store and see what works and what doesn’t work. Leanne Vogel: Yeah, my favorites … What are your favorite carb ups? I know we chatted about a little bit, but like some of my favorites are cassava cooked in my instant pot with some lemon. I just love that so much. What else? Oh, I really love smashed potatoes, so like cooking potatoes and a little bit of fat. What are some of your favorite like carb up, other than the sweet potato because we chatted about this, but how do you even prepare the sweet potato? Maritza Ahn: I’m kind of the traditional type girl, I like just like it soft and steamed with a little bit of either coconut oil or I even drizzle a little bit of like truffle oil on that, if I have a good bottle or even grass-fed butter is fantastic to me. I love cassava. Cassava is my go to for pretty much everything. I even incorporate little bit of carb ups if I’m doing some kind of sauce and I thought a couple of tablespoons with the cassava to thicken it up. I sneak in some extra carbs that way. I make cassava tortillas which are fantastic, as well as I already mentioned the naan bread which is to die for. Sometimes people look at my meals and I’m having a carb up and it really doesn’t look like I’m having a carb up, but because I’m having for example like chicken thighs in a coconut cream sauce masala style. So you know just having the extra tomato sauce in there with some naan bread on the side with some broccoli. It doesn’t really look like I’m having a carb up, but it is quite a carb up to have. So those are my go to, like I mentioned all of almond flour pasta is another one that just gives me the sensation that I’m eating some pasta. And sometimes I just do carb ups with a lot vegetables. Sometimes I’m just craving the root vegetables, so carrots with parsnips and some red onions in the oven are one of my favorites for carb ups Leanne Vogel: Do you reduce the amount of fat in your meal when you’re doing a carb up or do you kind of just like “Screw it, I’m going to have what I want when I have it?” Maritza Ahn: I know I should probably be a little more strategic about balancing my fat oils when I’m having the carb up, but I think naturally when I’m having those carb ups, I don’t necessarily feel like I crave the fat too much, so I’m not like dousing my parsnips in a bunch of coconut oil, I really don’t put anything extra. Then one of the things during the entire time I’ve been in keto, I don’t necessarily add a whole bunch of tablespoons of extra fat to anything. I just eat a fatty meat to go on the side with it, and that’s kind of how I run my diet. I really don’t add too much extra fat of anything. So I don’t really count the macros that I do, there’s days where I’m like “Screw it, I’m eating everything. I’m eating that baked potato with butter and I’ll do it. But again and for my own personal struggles, I try not to control too much of things or then it just puts me in a different headspace that I don’t need to be in. Leanne Vogel: More of my interview with Maritza after this message from one of our podcast partners.
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You can go to thrivemarket.com/hp to get your instant 35% off. This offer will expire in a couple of weeks, so if you’re on the fence about it, the time is now. Again, that’s thrivemarket.com/hp to get your instant 35% off. This offer is available to new Thrive Market customers only and people in the US. Wah wah.How has … We’ve chatted a little bit about your keto experience and how Fat Fueled has helped and how carb ups have helped. Thank you so much for sharing your story and all of that. What do you feel is missing in the ketogenic space, specifically for women? Maritza Ahn: Honestly, I think a lot more research and data. I feel like all the research that I found for ketogenics and success stories and you know scientific research that has been running has been done all on men. How men do fantastic when they fast for 24 hours, and how they feel great on 20 grams. And I kind of feel that there’s not been enough like support for women on a ketogenic diet in terms of carbs. Again, I’ve released myself from the title of keto, I eat a high fat diet for most of my part of my day, but I just steer clear of titling myself as keto because I almost feel like I’m not completely keto sometimes because I do eat a lot of carbs. But again, I do feel there is just lack of support in long term effects of women being on such low carb diets and how they feel. Again, I honestly feel like every woman is absolutely different. Some women can probably handle living on really low carbohydrates and be absolutely fine, and some women probably just can’t and I’m one of the women that can’t. I can’t live with that low of carbohydrates immediately. If I fast, if I try to do a 24-hour fast, I can’t sleep at night and I’m shaking and I get really shaky. So I try to just … not. But that’s pretty much it in a nutshell. Leanne Vogel: Amazing, and is there anything that you wish that somebody would have told you when you first got going about how you could get closer to your body and overcome these fears? It sounds like you’ve made such a huge transition over the last couple of years of not tracking and being kinder to your body. Is there anything that you wish that somebody would have told you before all this happened to try to alleviate some of that pain that you were feeling before? Maritza Ahn: I think the biggest thing that I wish I would have learned from the beginning is to not title myself as anything. You know before I didn’t want to, you get so locked into titling yourself either as paleo or vegan or keto that you feel like you have to live by those standards. That’s torture, especially for somebody that comes with such a restrictive background. Once I think, I kind of felt like I wish somebody would have told me in the beginning, it’s okay to live for example mostly ketogenic life and still enjoy everything. And still enjoy grains on occasion and still enjoy food on occasion, and still just go back to that life and just resume normally. I think it would have been an easier transition than me trying to scour the town for restaurants that would have been more keto-friendly or more paleo-friendly from the beginning. I think yeah, for me the biggest thing was not labeling myself, because that just was too much of restriction. It was freeing once I realized I’m going to eat everything I want, but when I go back to my life, when I go back to my life, when I go back to my normal, I cook keto because that’s what makes my brain happy and that’s what makes me happy. Leanne Vogel: Amazing. Thank you so much for coming on the show today to share your experience about carbing up and how it works and what you’ve experienced. I know that it’s a fun topic to me, because it’s sort of like breaking all the rules and I love breaking rules and getting away with things and still having the same experience as somebody who’s maybe like struggling through keto and here I am eating carbs and still keto. And so I just, I really enjoy this topic and I’m sure that a lot of your experience has helped many people kind of maybe play around with the idea of trying out a carb up and if it feels good, continuing on with that and kind of busting through some of the fears that can come with that. So yeah, thanks so much for coming on the show today Maritza, I really appreciate it. Maritza Ahn: No, thanks for having me. It’s been my pleasure. Leanne Vogel: The show notes and full transcript for today’s episode can be found at HealthfulPursuit.com/podcast/e45 and the transcript is added to the post about three to five days following the initial air date of this episode. That does it for another episode of the Keto Diet podcast. Thanks for listening in. You can follow me on Instagram by searching Healthful Pursuit where you’ll find daily keto eats and other fun things and check out all of my keto supportive programs, bundles, guides and other cool things over at healthfulpursuit.com/shop and I’ll see you next Sunday. Bye.
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HI! I’M LEANNE
Nutrition educator + keto enthusiast. I want to live in a world where every woman loves her body, nourishing fats are enjoyed at every meal, and the word “restriction” isn’t in the dictionary.