Interview with Craig Emmerich, chatting about how to overcome common keto mistakes, what to do after an accidental binge, how to calculate protein intake without a fat percentage, and so much more.
You know that feeling when you’re moving along on your merry keto way, feeling great, doing all the keto things … and then a wild donut appears and you go careening off course, into carb land? You wake up from a sugar coma, trying to piece everything together, retracing your steps in an effort to figure out where you went wrong.
I’ve been there before. In fact, I’d be willing to bet that most of us have been there — mistakes happen, and they’re part of the journey! The trick is to learn from those mistakes so that you can move forward and get back to feeling your best.
Sometimes keto is smooth sailing, and then other times, it can feel like an uphill battle. The good news is, you can arm yourself with a solid foundation of keto knowledge and strategies for success to help avoid mistakes, or at least not let them derail you entirely.
In today’s podcast, I chat with our guest Craig Emmerich, husband to Maria, plus he’s a keto researcher and keto author, who takes a systems approach to help clients heal their bodies and lose weight, leveraging their biology to make it easy.
This episode is all about how to navigate keto missteps, hack keto science, use keto knowledge as power to avoid mistakes, and more.
Let’s get to the interview!
For podcast transcript, scroll down.
SHOW NOTES + LINKS
- Subscribe on iTunes or your favorite podcast app
- More from Craig Emmerich on his blog and his subscription website, plus snag a copy of Craig’s new book, “Keto.”
- Grab my FREE 26-page recipe booklet on how to prepare carb up meals
- Take $10 off your first Butcher Box, plus FREE BACON!
- Check out The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance by Dr. Jeff S. Volek and Dr. Stephen D. Phinney
- Mistakes people make on keto (08:02)
- Unnecessary fear of protein and gluconeogenesis on keto (17:13)
- No correlation of high ketones to better results (20:08)
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TRANSCRIPT FOR THIS EPISODE
Leanne Vogel: You’re listening to Episode Number 69 of The Keto Diet Podcast. Today we’re chatting about the mistakes that people make on keto, unnecessary fear of protein and gluconeogenesis on keto, no correlation of high ketones to better results on keto, and so much more, so stay tuned.
Hey, I’m Leanne from HealthfulPursuit.com, and this is The Keto Diet Podcast. Keto is a low-carb, high-fat diet where we’re switching from a sugar-burning state to becoming fat-burning machines. Starting keto and maintaining it long-term can be quite a challenge if you don’t feel supported.
My 60-day program, The Keto Bundle, provides you with clear, step-by-step how-to on successfully adapting to a ketogenic diet, avoiding common ketogenic struggles, and healing your body completely and fully with a ketogenic diet. Go to HealthfulPursuit.com/bundle, and use the coupon code PODCAST all in caps, no spaces to get 10% off your order, exclusive for podcast listeners only. Now, let’s get this party started.
Hey guys, happy Sunday, the show notes and full transcript for today’s episode can be found at HealthfulPursuit.com.podcast/e69, and the transcript is added to the post about three to five days following the initial air date of this episode. Let’s hear from one of our awesome partners.
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I’ve put together a free 26-page recipe booklet on how to prepare carb up meals, because you guys keep telling me you need to know more about carb ups, how to prepare them, and everyone is a little bit lost. So I’ve put together all of my favorite carb up meal recipes into one easy download pdf. It’s free, you can download it at HealthfulPursuit.com/carbup, and if you’re intrigued by carb ups, a practice that can help you balance hormones, bust through weight plateaus, and so much more, this free guide will show you which foods are safe for a carb up and how to prepare them really easily. You can get the free guide with over 50 recipes at HealthfulPursuit.com/carbup, and I will include a link in today’s show notes, if you want to check it out.
No announcements for today, so we’re just going to cut over to today’s episode, our guest today is Craig Emmerich, who graduated in electrical engineering and has always had a systems approach to his work. He followed his wife Maria into the nutrition field, and has since dedicated his time researching and looking at nutrition and biology from a systems perspective. Over the last eight years he has worked with hundreds of clients, alongside Maria, to help them heal their bodies and lose weight, leveraging their biology to make it easy.
So, if you guys are familiar with Maria Emmerich, this is Maria’s husband that I’m going to be chatting with today, and he just came out with a book called “Keto.”, and it released on January, 8th. I’ll include a link to Craig’s book in the show notes, if you want to check it out.
Today’s episode is really focused on the common keto mistakes that people make over and over, and things that both Craig and myself see on a daily basis, of people just missing the mark just a little bit, to the point where perhaps, they say that the ketogenic diet isn’t working, when in actuality it’s just a matter of tweaking a couple of things and all of a sudden things come together. We’re going to be chatting about the expectations versus benefits of keto to keep people engaged, and to keep you wanting more out of your ketogenic diet, because it really can provide so much more, and usually it’s just a tiny little tweak that can help you make the best of your ketogenic diet. So, without further ado, let’s cut over to this interview.
The Keto Diet Podcast, including show notes and links provides information in 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 healthcare provider with any questions you may have regarding your health and nutrition program.
Hey Craig, how’s it going today?
Craig Emmerich: I’m doing great. How about you?
Leanne Vogel: I’m really, really good. Thanks for coming on the show.
Craig Emmerich: Thank you for having me.
Leanne Vogel: For listeners that may not be familiar with your work, why don’t you start off by telling us a little bit about yourself?
Craig Emmerich: Yeah. I actually started out my career as an electrical engineer, and did a lot of work there, and moved into something called product management, where you have to have a real strong technical understanding, but then translate that into something that the lay person can understand, and that became a good tool for me later in life, as my wife, Maria, got into nutrition and a ketogenic lifestyle about 12 years ago. It just made sense, I was behind the scenes doing our websites, and all this behind the scenes stuff, and it made sense for me to focus on that full time, and so I dove straight into keto myself, and gobbled up every bit of science and information I could about this lifestyle.
Leanne Vogel: That’s so cool. I had no idea that you were a product manager, that’s amazing.
Craig Emmerich: Yeah I was. My former life, I spent about 18 years in engineering and product management.
Leanne Vogel: That’s too cool. My husband was in that too, and now he very much manages all the things with health, and he’s getting into it too, so twins.
Craig Emmerich: That’s awesome.
Leanne Vogel: And what have you experienced, like what changes have you experienced over the years of eating keto, before we delve into the mistakes you see people making, either yourself or others?
Craig Emmerich: Yeah. Interestingly the journey we had, Maria started looking at this lifestyle because she was doing everything she was told, you know the standard American diet, the food pyramid, exercising like crazy, and she wasn’t losing the extra weight, and she had PCOS, and IBS, and acid reflux. She started looking for other answers herself, and then resulted in writing books, and she found her answers. She started living a ketogenic lifestyle, and she no longer had IBS, and all these issues went away, and she had all this energy.
For me, it took a little longer. I used to brew beer, and I was really into a lot of those kind of things, and for me it was seeing her success that just made me want to feel that way, and made me want to feel better and more energy, and so I just started adapting and changing my lifestyle as well.
Leanne Vogel: That’s amazing. And at what point, because Maria’s always helping people and supporting people, I’m sure you guys have conversations a lot about things that you wish people would know, that they continue to make mistakes of over and over, things that you guys had to learn too of, “Oh my gosh, we’re never doing that again.” Are there some highlights from that?
Craig Emmerich: Well, yeah. There’s lots. There’s a lot of pitfalls that you can make. For us, what we find, having done this for so long we have seen all the pitfalls and done them ourselves, and there’s I think a lot of components that can be done incorrectly. I think one if them is following what I call a junk keto lifestyle, and that’s where you’re eating low carb, but you’re eating a lot of processed foods and things still, and we find that in order to really feel your best and heal, you need to have that whole food paleo approach to the ingredients, getting quality ingredients. I think that’s a big one that people make a mistake with.
Leanne Vogel: Yeah. I was having a conversation a couple of hours ago, the same one, of what’s the number one mistake? It’s like, food quality. Always food quality. If somebody says that the ketogenic diet isn’t working for them, the first thing I ask is, “What did you eat for breakfast this morning?” Or “What did you have for dinner last night?” And it can give a really good sense of that food quality.
What advice do you have for people, when they realize that they are making a mistake? So, say somebody, with your example of food quality, is like, “Oh shoot, maybe my quality isn’t as good.” Are there certain tips and tools that you have for people to provide them with resources, when they know that they need to increase the quality of their food?
Craig Emmerich: Yeah, I think a lot of it comes back to planning. If you plan, you will succeed. So planning and prepping I think is really important. You tend to reach for those processed junk keto foods when you run out of time, or you didn’t plan ahead, and so we always have our clients try to allocate some time, maybe on a Sunday they allocate a couple of hours to prepping for the week.
Another great example is embrace your slow cooker. Taking a shell of a slow cooker, filling it with all the ingredients for a recipe the night before, popping it in the fridge, that shell, and then in the morning all you do is throw it in the slow cooker, turn it on, and then when you get home from work, here’s a tasty meal ready for you. So those kind of prepping and planning can really help you succeed.
Leanne Vogel: Yeah. I totally agree with you. Even if you’re a busy person and you don’t have anything with you, all of a sudden you find yourself at a vending machine, just trying to pick things together, and it’s not the best option. So, yeah, I think myself included, always having, even just a little thing in my car as an emergency, like I have en Epic bar, or I have a grass fed beef stick that I can chew on, if things get crazy, or I’m stuck in traffic, or you never know what will happen.
Craig Emmerich: Yeah, being prepared is key.
Leanne Vogel: And, so we mentioned food quality, do you see any other mistakes that people make on a ketogenic diet?
Craig Emmerich: Yeah. You know, some of depends on what your goals are. If your goal is weight loss, then there’s definitely some mistakes that can be made that I commonly see out there. One of them, as keto gets more and more popular, there’s more and more voices coming in, and some of these voices don’t necessarily have a real good science based message.
Some will say, “You’re not losing weight? Add fat. Your hair’s falling out? Add fat.” The answer to just about everything is to add more fat, and if weight loss is the goal, that’s not necessarily the direction you want to go. Especially because in the book, chapter eight, we talk about nutrients in a keto lifestyle, and you get so much nutrients, those micronutrients, from animal proteins that when you are upping and adding extra fat, you’re usually not getting enough protein, which is actually what can cause hair loss in a lot of cases. Plus, you’re swapping out a very high in nutrient food, the animal protein, for something with very low nutrient, in fat.
So, it’s kind of looking for that balance and finding, you’ve got to get the right amount of protein each day to not only get your micronutrients, but also to support your lean mass.
Leanne Vogel: How would you say that people are best off figuring out how much protein they should eat on a ketogenic diet, because that’s another one of those, “Moderate your protein, eat as low protein as you want, eh, it doesn’t matter how much protein you have.” What’s your stance on that?
Craig Emmerich: Yeah, that’s one that, we usually say about 0.8 times your lean body mass is a goal for grams of protein a day. So, for example, if you’re 150 pounds and you’re 33% body fat, that would put you at 100 pounds of lean mass. If you’re smaller, say a woman in that situation, 100 pounds of lean mass times 0.8 would be 80 grams of protein. So we’re not saying super high protein here, this is moderate protein amounts, and the problem is, if you go under what your body needs, over time you’re going to lose lean mass, and lean mass is so precious, especially as we age. You want to be strong and vital as you get older.
Leanne Vogel: And for anyone that maybe doesn’t know their fat percentage, or there are a lot of people listening where in order to know your fat percentage, you have to pay, and that can be costly, are there other ways to determine how much protein you need that doesn’t require a test for your body?
Craig Emmerich: Yeah. There’s actually, on our website we have a keto calculator, and you can click on a link to see examples, they actually show photographs of people with different body types, men and women, and you can say, “I pretty much look like this person.” And then that gives you an estimate for your body fat percentage.
Leanne Vogel: That is an awesome resource, thanks for putting that together, that’s great. I didn’t know you had that, so awesome.
So, there’s a lot of talk about protein, well there’s a lot of talk about protein in a bunch of different ways, but I want to hone in on the quality of the protein. There’s good protein, and not so good protein. What are your tips on finding the best protein to support your ketogenic diet?
Craig Emmerich: Good complete animal proteins are the best source, especially when you’re talking about that goal for your protein level for the day. The animal proteins are going to be the most complete and have all the amino acids needed for muscle repair and building new muscle. You can get actually some plant proteins, like from grains, that will never trigger muscle protein synthesis, no matter how much of it you get, and so the quality is very important. So, we make that quality animal protein the focus of the plate, and then you can have some low carb vegetables surrounding that, but focus on that protein, because not only is it needed for building mass, but it’s loaded with nutrients, as we show in our book.
Leanne Vogel: And I think you’re a fan of ButcherBox just as much as I am, right?
Craig Emmerich: Yes.
Leanne Vogel: You guys love ButcherBox? Okay, cool. So I’ll include a link to ButcherBox in the show notes, because they’re amazing, and it’s so easy, and that can be a really good source of quick meat, where you don’t have to constantly search for the grass fed, grass finished, all the check boxes, it just gets delivered to your house.
Craig Emmerich: Exactly. Maria and I are kind of introverts, so we don’t like having to go out and shop so much, so having it delivered to the door is awesome.
Leanne Vogel: Yeah, yeah, definitely. I agree with you on that one.
More in my interview with Craig Emmerich after this message from one of our podcast partners.
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What are your thoughts — there’s a lot of fear around protein on a ketogenic diet, and the fear of gluconeogenesis, and it’s going to cause you to get out of keto. I think we have the same approach to this, but I’d love to pick your brain in what your thoughts are on that?
Craig Emmerich: Yeah. So gluconeogenesis is the process of your body converting protein into glucose, but the thing is, is it’s primarily a demand driven process where it’s going to start producing glucose, if your glucose levels in your blood get too low. And if you look at a ketogenic lifestyle, gluconeogenesis is what primarily enables a ketogenic lifestyle to even exist. Especially if you go to a zero carb lifestyle, because there’s certain parts of your body that still need glucose. There’s parts of the brain neurons and heart that can only run on glucose, and it’s like 60 grams of glucose a day I think you need to run your body, but if you’re not eating any in the diet, your body has to make it.
Now, there’s another source of glucose that comes into play, and that is from your stored body fat. Your body fat is stored as a triglyceride, which is a molecule of three free fatty acids linked together with a glycerol molecule, and when you use that for fuel, it comes out of the fat storage, the glycerol is separated off, and you have three free fatty acids and a glycerol. The three free fatty acids, this isn’t commonly known in the keto world either, is that becomes a primary food source when you’re keto, and not the ketones. Free fatty acids can be burned directly in your muscle and your tissue, so those are used as fuel, but that glycerol backbone goes to the liver, and three glycerols make a glucose molecule. So when you’re burning just body fat for fuel, you’re creating some glucose, through the gluconeogenesis pathway, to supply those body parts as well.
So, again, it’s mostly demand driven. When it needs more, it makes more, but very high levels of protein intake will drive it to convert some of it to glucose, to gluconeogenesis, because you’ve got very high levels of protein, but for most people, they’re not going to have an issue with that, because for most people that’s like 200 grams of protein in one sitting before you really start to overdrive that system.
Leanne Vogel: Thank you for explaining that so perfectly. I don’t know if I’ve ever spoken with somebody that was able to explain that the way that you have. I might actually just keep that recording and when someone asks me be like, “Listen to this.” So thank you so much, that makes complete sense, and I hope that that helps clear up the confusion, because there are a lot of people that say, “Oh my gosh, you went 10 grams over your protein for the day, gluconeogenesis!” And so it’s really great that you explained it the way that you did.
Now, going a little bit deeper into the mistakes that people make on keto, one of them is testing their ketones, and there’s a lot of misconception around ketone testing. So, can we go through your approach to ketone testing and the outlines that you’ve put in your book?
Craig Emmerich: Yeah. So there a few ways to do it. There’s urine ketones, but those primarily show up when you first start going keto, and you’re not utilizing ketones very well, and so you actually will be excreting them through your urine more, but once you get deeper into ketosis, the urine ketones actually will go away for the most part, because your body’s actually using the ketones now for fuel. Then there’s blood ketones and breath ketones.
Now the one point I would make about it is that in general there is no correlation of a higher ketone level to better results. That’s a real key I think, you get some people that really chase ketone levels. Now, if your goal is weight loss, that’s what I’m referring to; the higher is not necessarily better. You could be 0.5 and be losing weight great, you could be 2.0 and be losing weight great, and you could be healing as well.
There is therapeutic situations where higher ketones may be important, whether it’s controlling seizures, or some of these other issues where a high ketone level will help keep the seizures away. So then you might want to worry about your blood ketone levels, and track them and make sure they stay elevated, but in general, for the average person, there is no correlation between blood ketone levels and better results. So once you are keto and you know you’re keto, there isn’t really a huge need to track.
Leanne Vogel: And how do we know if, you’re saying there might not be need to track if you don’t need those therapeutic doses, are there signs that point to whether or not we’re on the mark with keto or not? I know that people like to check in with themselves every week, or two weeks, sometimes every day, if you are kind of obsessed with that process. Are there things that people can watch for to tell them whether or not keto is working or not?
Craig Emmerich: Well, we usually just have our clients go by their bodies. If they’re feeling full all day, their cravings are gone, they have that mental clarity, you know you’re in ketosis at that point. The absolute, 100% way to know is track your macros and keep your carbs at maybe 20/30 grams or less a day, and you will be in ketosis. So, if you just track that, you know you’re in ketosis at that point.
Leanne Vogel: Another thing that people often fumble on, when they’re first starting keto and getting used to this is, perhaps they keto for three weeks, and then they go out for a barbecue with their friends, and next thing they know they’ve eaten all these things that aren’t keto, and they’re really frustrated with themselves, and they say, “I’m not going to eat for two days just to get back into ketosis.” What are your feelings when people “fall off the wagon” and what’s your approach to getting people back in the groove? What’s your thought on that?
Craig Emmerich: I think what we do with our clients is we have them journal and write down how they feel. I mean at the end of the day most of our clients, they love this lifestyle because of the way they feel, the weight loss is kind of a bonus on top of that, and when that happens, if they “fall off the wagon,” they feel terrible for a couple of days, and we just tell them, “Journal that, remember that,” that’s going to encourage you to not have it happen again, and focus on the foods that you can have. Focus on the bacon wrapped scallops, and all the incredible food you are able to eat, and make that your focus.
Leanne Vogel: That’s awesome, totally.
Craig Emmerich: And as far as getting back, the second part of your question, fasting will get you back, but you’ll also lose some lean mass when you do the water only fast. I would prefer to just do maybe a protein sparing modified fast, where you’re little to no carbs, hitting your protein goal, and then maybe only 20/30 grams of fat, and that’s going to get you back quickly and preserve your lean mass.
Leanne Vogel: I’ve never used that strategy before with a client. I’m excited to give that whirl, yeah. Thank you, that totally makes logical sense.
Craig Emmerich: It’s great, too, because protein sparing modified fast is protein, as you know the thermic effect of food is very high, and so basically 25% of those calories are going to be negated because it’s protein and it takes that much energy to utilize it. So it’s a great way to get you back, while preserving that lean mass.
Leanne Vogel: Mm-hmm (affirmative). That’s awesome. And what do you, I don’t know how you guys’ program works, I’m not sure if other people see other people in the group, or how that works, but I’m sure just on a grand scheme of things when people are on Instagram, and looking at other keto people like, “Why don’t I have those results?” Do you go through that stuff in your book, of strategies of comparison, or in your programs that you offer?
Craig Emmerich: Yeah. Again, number one, we’ve had a lot of clients over 12 years, and definitely you have people who have different, everybody’s different in how they heal and how their results come. We’ve had clients that it seems almost like certain parts of the metabolism and body need to heal first, before they see the weight loss come off. We had one client who started following us, doing everything exactly the way she should, no weight loss at all for two months, and she was feeling so good that she stuck with it. In month three, she lost 20 pounds. It’s like her body needed to heal first from some of the issues she was having, before the weight would start coming off. And so it’s more, we try to get our clients to focus on how they feel first and focus on that, and the weight will come, if you stick with it.
Leanne Vogel: Yeah, that’s something I see in my practice all the time, and it really, that sticking with it piece can be easy if you adjust your goals, like, “I just want to feel good, and I’m feeling good, and my mind is lit up, and my moods are better. I’m just going to stick with it and see where this takes me.” And I think once you make that shift, mentally it’s pretty powerful stuff. So that’s great that you’ve seen that as well.
Craig Emmerich: Yeah, and I think to focus as, it’s not a quick fix, it’s a lifestyle. In the book I talk about, there’s kind of three phases to this lifestyle. If you restrict carbs enough, in two to three days you’ll see elevated blood ketones, but you won’t feel that real keto feeling yet. So, it takes about three to four to maybe six weeks, where your body’s actually making more mitochondria so that it can utilize that stored fat for fuel better, and that is when you start to feel full all day, cravings go away, your moods increase, you have better mental clarity. So that’s kind of the second stage.
Ad then there’s another stage that if you stick with the lifestyle, you see more metabolic improvements and overall improvements going out six, twelve months and longer. There’s even a Volek and Phinney study recently that showed that these athletes, one year after going keto, were still seeing some metabolic improvements in their performance, and so this is a lifestyle, this isn’t a quick fix.
Leanne Vogel: Yeah, definitely. And I’d love to delve a little bit deeper into your book. In your book, which launched, first off it’s called “Keto.”, and it launched January 8th, and it’s jam packed with content, and I’m super impressed, that must have taken forever to put together, I appreciate a well written book. You chat a little bit about, well a lot, about nutrient density of foods, and we chatted about the quality before, but I’d love to hone in on why people should focus on that nutrient density and the overall system that’s supported by doing that.
Craig Emmerich: Yeah, you know your body needs a lot of micronutrients to feed all the biological pathways that are needed to run our bodies, and the big problem with the standard American diet is that when you get these processed foods, they’re devoid of these micronutrients that your body needs to heal, to function properly, and so focusing on very nutrient dense foods is a very important part of healing as well.
And one of the things, as I was researching and writing this chapter, that just blew my mind is that, if you talk to the average person and you put a plate in front of them and it’s got a steak on it, and a bunch of kale and blueberries and vegetables, and you say, “Where are all the vitamins and minerals coming from?” They’re going to point to the veggies and the fruit, and yet, if you look at just beef, it is very high in micronutrients, and vitamins, minerals across the board, and I have a lot of charts in this chapter that show how it stacks up even better against kale, against blueberries, against all of these things that we consider super foods, beef is better across the board on nutrients.
And this is something I think our society kind of lost track of, I think because of some of the flawed, you know China study, and some of these flawed information that came out pointing to beef being a bad guy. So I really wanted to put a light on it that you are getting a lot of micronutrients when you eat animal proteins.
Leanne Vogel: Mm-hmm (affirmative). Yes, I’ve seen that for myself as well, when I switched from being vegan for eight years to going to a ketogenic diet, just the vast difference in the amounts of nutrients. Also, that you’re able to assimilate, I think too, I think a lot of our bodies aren’t meant to eat as many vegetables as I was eating as a vegan, and I could tell. I was constantly constipated, there were a lot of health issues that I was dealing with because of the nutrient choices that I was making.
Craig Emmerich: Yeah, and I have a section in there on that, showing the human cecum, and that is a real indicator of evolutionary choice that was made. Where we swapped a big gut for a big brain, and you look at other animals, like koala bears are true herbivores, they’ve got this huge cecum that, cecum is basically this huge pouch that holds vegetable matter to ferment it, to fully break it down into fatty acids and things that can be used. Well, the human cecum is basically this tiny little pouch at the bottom of the colon, so it can’t really hold much of anything for very long. So, if you look at it from an evolutionary perspective, we’ve swapped higher nutrient dense foods, like animal proteins, for the primary fuel, in order to fuel this big hog of a brain we have for energy.
Leanne Vogel: That’s really interesting, yeah, 100% that makes sense. I didn’t know that koalas had that. That’s really cool.
Craig Emmerich: There is a photo in there of it. It’s like this big swirly pouch that holds all the plant matter.
Leanne Vogel: Wow, that’s really interesting. Okay, I have to check that out. So, if somebody is interested to use keto for healing, in the book you have a disease tree, and I’d love to chat about what that disease tree is and how people can use that to heal their body with a ketogenic diet.
Craig Emmerich: Yeah, as an engineer I like to look at things from a systems perspective, if I was working on some electronics in my former life, if one of the outputs of one of my devices wasn’t working properly, I’m going to go back and look at the inputs and see which one of those was messed up that gave me the bad output, and I think in nutrition and health we just have lost that kind of focus, and today in healthcare they just put a bandaid on the output to try to cover up the symptoms with a prescription drug or something like that. If we really want to heal we’ve got to go back to those root causes, and the root causes of so many disease are inflammation, which a ketogenic lifestyle, a well formulated one, is going to help you a lot lowering inflammation, getting those sugars out, getting those omega-6 vegetable and seed oils out of your diet, that can be oxidized and cause inflammation.
So that’s a big component, but there’s so many other little things, like getting some sleep, and getting some common sense vitamin D exposure from the sun. 20/30 minutes of vitamin D every day gives you a big dose of vitamin D, which is so important for health, and producing cholesterol sulfates in the skin, that also have big benefits, and just looking at all those root causes, reversing those, so that then those outputs, the disease, go away.
Leanne Vogel: Mm-hmm (affirmative). Yeah, reverse engineering, I love that. And in your book, and very much in line with the disease tree, you chat a lot about the science behind keto. Why do you feel, and I know I definitely see this as well, why do you feel like it’s important to share scientific information with people, and how do you see that that helps with their process of adapting to a ketogenic lifestyle?
Craig Emmerich: I think it’s important for two reasons, number one, to keep a science based approach so that we don’t veer off into areas that, again, as I said, keto’s becoming more popular you get some voices come in that give bad advice that aren’t going to help anybody. In fact we get a lot of clients that come to us saying, “I’m just gaining weight, I don’t feel good.” And once we fix that you can reverse it, but it’s coming back to the science of our biology and how our bodies work, and then leveraging that in order to help heal and reach your goals.
Oxidative priority, the order in which our body processes fuels that come into our body, if you understand that, you understand that a ketogenic lifestyle, if you keep the alcohol out, if you just get enough protein to meet your body’s needs, keep the carbs way low, then it’s just down to the fat, that’s the last oxidative priority, and if you’re a fat burner, that’s all you’re mainly using for fuel is fat all the time. So you use that kind of as a lever of, more fat and you’ll be in maintenance, less, you’ll lose some body fat, use more stored body fat for fuel. That is how you leverage that science to reach your goals, and keto is so powerful in doing that because you control your hormones and enable you to do that.
Leanne Vogel: More on my interview with Craig Emmerich after this message from one of our podcast partners.
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I think overall, talking about the nutrient density, disease tree, the science behind keto, your book really has many of the facets that somebody needs in order to facilitate a balanced keto approach. Do you have any other book recommendations for our listeners today? The ones you love?
Craig Emmerich: You know there’s a lot of keto books coming out.
Leanne Vogel: I know.
Craig Emmerich: I’ve always been the science geek, so I like the Volek and Phinney books are always great. They’ve been doing this since the seventies, before anybody else was thinking about keto, and they have been doing tons of studies, and even some of their more recent papers and studies they’ve been putting out have been really great on keto. They’re some of the ones, scientists that are doing keto right. Like if you look at a lot of these studies, they call something keto or low carb, and they’re getting 150 grams of carbs in their diet, and they’re calling that low carb or keto, and they’re not going to be in a ketogenic state. So Volek and Phinney, they do it right.
Leanne Vogel: Yeah, yeah, they definitely do. I think I’ve read almost all of their books, and they’re really well written, and easy to follow too, which I think is really important for a lot of people, if they don’t have that background, so that’s awesome. Where can people find your book?
Craig Emmerich: On Amazon, and it should be in most of the Barnes and Nobles, and hoping for Costco, we haven’t heard for sure yet, but definitely on Amazon.
Leanne Vogel: Okay, I’m crossing my fingers for you and Costco, because that’s a total win, and where can people find more from you if they want to? We chatted about your book, where can they go online?
Craig Emmerich: Yeah, we have a blog with tons of free information and recipes, and we’re starting a video series this year. We’re going to be doing a whole series of videos with lots of great free information, that’s at MariaMindBodyHealth.com. We also have a support site called keto-adapted.com, where you can get a subscription and even attend weekly webinars with Maria and I, and then of course on social media, under Craig Emmerich, or Maria Emmerich.
Leanne Vogel: That’s great, I will include all the links in the show notes today, which everyone can find at HealthfulPursuit.com/podcast/e69, and thanks so much for coming on the show today, Craig, I really appreciate it.
Craig Emmerich: Thanks Leanne.
Leanne Vogel: 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. Check out all of my keto supportive programs, bundles, guides and other cool things over at HealthfulPursuit.com/shop. I’ll see you next Sunday. Bye.