Women are not small men! That’s why a woman’s approach to the Ketogenic diet and Intermittent Fasting needs to be different. Dr. Lisa Olszewski joins me to talk about how women can follow these diets while supporting their fluctuating hormones and their menstrual cycle.
Listen to the Episode
The Three-Pronged Approach to Keto for Women
- Awareness of Your Carb Intake
- Build Your Fasting Muscle
- Cycling Carbohydrates
About Dr. Lisa Olszewski
Dr. Lisa Olszewski is a chiropractor, naturopath, and keto nutrition fanatic, known to travel across the world to meet friends for dinner and rack up frequent flyer miles.
When she’s not adjusting spines in her chiropractic office, she’s passionately making healthy living simple through her online courses, virtual summits, and one on one coaching so everyone can achieve a vibrant level of health.
Dr. Lisa was featured in the documentary, A Better Way in 2020. She also recently made history in the state of Michigan by becoming the first female President of the Michigan Association of Chiropractors. You can download her latest hacks to better at drlisao.com.
The Ketogenic Diet for Women
Dr. Lisa Olszewski brings her wealth of both professional and personal experience as a woman following the Ketogenic diet. She explains how she understands first-hand what happens when you don’t eat enough nutrient-rich food. In particular, she shares how this impacts a woman’s menstrual cycle.
Dr. Lisa says that women are not small men and it couldn’t be more true. Women’s bodies fluctuate throughout the month along with the menstrual cycle. This is one of the reasons why women need to approach diets like Keto and Intermittent Fasting differently than men.
Not sure what these ways of eating are? Dr. Lisa explains how the Keto diet relies on lower carbs and introduces us to her three-pronged approach to Keto for women. She also talks us through how to start fasting for health and weight loss.
Carbs and Your Menstrual Cycle
Your body will fluctuate throughout your menstrual cycle, averaging a 28-day cycle. It’s so important to listen to your body and nutritionally support it throughout.
Dr. Lisa explains how this will include increasing your good carb intake at certain points. She talks us through a few examples of what a good carbohydrate is and why you’ll want to try to avoid bad carbs.
Dr. Lisa also talks about people who Keto and IF aren’t for, though she says that most people can adapt to these types of diets. Plus, we talk about the relationship between nourishing food and self-acceptance with Dr. Lisa’s own personal experience mentioned. Finally, we talk about the Carnivore Diet.
Have you thought about doing Keto but are wary of Keto Flu? Do you wonder if following Keto or Intermittent Fasting would help solve some of your health issues? Call the Integrative Health and Hormone Clinic today and schedule your first appointment at 319-363-0033.
“People think they’ve tried everything or tried Keto and it didn’t work for them. They say they’re destined to be sick. I don’t think any of us think we’re going to be sick forever. But healthy people didn’t get to where they are overnight. It’s a baby step. My whole philosophy is healthy living simple. It’s one simple step built upon another.” [10:20]
“Women, pay attention to when you crave carbs! I’ve spoken with men who believe that women need to eat carbs the week before their period because that’s when their wife craves carbs. But what about the women who crave carbs during ovulation? I feel like it’s different for each of us. As a chiropractor, I’m always following our own innate intuition, because women are so brilliant. We just have to honor and respect our own bodies.” [18:08]
“I always tell people that it’s baby steps. I don’t think there are people that are not going to be good at doing Keto, I think it’s beneficial for everybody. But to the extent of how strict you jump in, it will be more difficult for somebody who’s had that rollercoaster of blood sugar their entire life. But they need to start it. My easy baby step is to stop eating after dinner and not eat until breakfast.” [27:32]
In This Episode
- What happens when you don’t eat enough nutrient-rich food [6:30]
- How Intermittent Fasting and the Ketogenic diet differ for women [7:30]
- What the Ketogenic diet is [13:00]
- How to nurture your body throughout your menstrual cycle [16:30]
- The difference between good and bad carbohydrates [21:15]
- Who should avoid the Ketogenic diet or Intermittent Fasting [27:30]
- The relationship between eating well and self-acceptance [32:00]
- What you need to know about the Carnivore Diet [35:00]
Links & Resources
Free Gift: Keto Blueprint Guide
Dr. Lisa Olszewski 0:03
If you weren't having the results the men were having the ladies just obviously we're doing it wrong. Well of course we have to do it differently
Dr. Stephanie Gray 0:12
Welcome to the your longevity blueprint podcast. I'm your host, Dr. Stephanie gray. My number one goal with the show is to help you discover your personalized plan to build your dream health and live a longer, happier, truly healthier life. You're about to hear from Dr. Lisa Olszewski. Today we're going to discuss self acceptance as women and nutrition for women. We're going to specifically discuss ketogenic eating and intermittent fasting fails and how to achieve results successfully. Let's get started.
Welcome to another episode of the longevity blueprint Podcast. Today, my guest is Dr. Lisa Olszewski, who is a chiropractor, naturopath and keto nutrition fanatic, known to travel across the world to meet friends for dinner and rack up frequent flyer miles. When she's not adjusting spines in her chiropractic office. She's passionately making healthy living simple through her online courses, virtual summits, and one on one coaching so everyone can achieve a vibrant level of health. Dr. Lisa was featured in the documentary a better way in 2020. She also recently made history in the state of Michigan by becoming the first female president of the Michigan Association of chiropractors, you can download her latest tax to better living at Dr. Lisa o.com. Welcome to the show, Dr. Lisa.
Dr. Lisa Olszewski 1:28
Hello. It's so great to be here. Thanks for having me.
Dr. Stephanie Gray 1:31
Well tell us your story. As many of us do, you had a dark night. And that brought a transformation.
Dr. Lisa Olszewski 1:36
Don't you think that's how it is I feel like Doctor means teacher, right. And so sometimes what we go through is what helps us the most with our patients, so on and so much especially as a woman, like I'm going to be straight up honest with your listeners. That was one of those things that I always felt judged I felt didn't feel skinny enough. I didn't feel pretty enough. I didn't feel whatever it was. And then as a doctor that was sitting here teaching my patients like, hey, you need to eat clean. You need to do this, you know, eliminate sugar. And I was that girl I was doing God I was eating like paleo and low carb, like keto type stuff like early 2000s. Right? That was before it was ever became a big sexy term. I was doing CrossFit. And I was struggling with my weight. I was struggling to be like a size 12 to 14. And I went I would talk to my patients say this is how you should eat like, let's eliminate the sugar. I felt super judged because I felt like they looked at me saying really, like you're fat. Like, you really don't eat sugar. And I'm like, I've had sugar in 10 years, like, you know, I don't eat sugar.
So I this has been five years ago. Now this is really it was a struggle of on me first off trying to find my own, like just being okay with who we are, in that. It was when intermittent fasting was really a new thing. I don't want to say it was new, like we'd been fasting for 1000s of years. But it was becoming a bigger thing within the online world. And there were a lot of male bloggers talking about it. So I did super strict intermittent fasting I was following several huge name mail bloggers, I was doing actually really super low calorie, even though I was kind of doing keto at that point was super like all the wrong things to do. And with it, I lost weight. It was great. I lost weight. I lost my health. It was the perfect storm like it tanked my hormones, I didn't have a period for months. The worst thing as a woman I lost chunks of hair, like chunks of hair. And so at that time period, I didn't even I didn't wear my hair down for over a year because I was scared to death. Like what happens if the wind would blow these people would see these bolts what's on my head, right? Like it's like as a woman. Yeah, it's all in the gut. Like, that's our femininity, like you lose, you're like, Oh my god.
So I realized like, obviously, I didn't do this, right. It's wrong here. But the worst point was, was that these guys, if you're listed, like at that point, it was like, oh, no, ladies, you're just doing it wrong. Like isn't it was always if you weren't having the results, the men were having the ladies just obviously, were doing it wrong. And then it was this very well known blogger whose wife started going through these things. And that was all of a sudden, he started saying Holy smokes, this must and I think women need to do it. Well, of course, we have to do it differently. Our hormones are changing 30 days out of the month, right? We're not little men. So um, it was through that process. Right? And and I think of like, worst time, it was horrible. I remember going to conferences like having no energy, my adrenals tanked. But the guys finally looking at me, saying, oh my god, you're so sexy. You look amazing. And I like I even know I feel amazing. Oh my god, I felt horrible. And I wanted to punch them in the gut.
And it's one of those things like even within the chiropractic community like I will walk up to these guys now saying, Do you realize like, I talk about you all the time because it makes me so angry. But it was the fact of like, I had to go through that to realize like all of this stuff and even started like it was one of my best friends. I remember it was like November 2015 were at a conference and she huge name and chiropractic shield to me. She's like I understand why I'm over why I'm overweight Lee so but what's really what's wrong with you? She's like, I see what you eat. I see how hard you work out. Why are you not OSI zero. And that's the First thing I realized, oh, something's wrong with my body. So two months later, I decided to basically, in essence starve myself, which was not good. So
Dr. Stephanie Gray 5:07
wait, can we go there for a moment for the listener? So when you say starve yourself, obviously, well, first, let me say you grew your hair back. So for those of you who care, yeah. So there's so she did get her hair and her health back. And she's drinking out of a Wonder Woman cup is hilarious. That's great. Love it. That's my favorite cup. But let's go back to why this failed specifically. So and I can I can chime in on this as well. But so what was happening when you were starving yourself? So why do you think you literally washed your hair?
Dr. Lisa Olszewski 5:38
Okay, so you will love it because of what you're doing every day. Right? I was the perfect storm. Looking at it, I was that stressed out woman I was on an airplane every single weekend doing something. So stress was crazy. I wasn't I mean, I was sleeping. But I just I mean, that's the beauty of 2020. Right? When I stopped traveling, listening to your intro, I was like, well, that's not really that's not me anymore. But I'm not jumping on an airplane to have dinner in Tokyo anymore. But that was who I was at that time period. And I was like, Oh, my adrenals are a little stressed. Well, no wonder Yeah, they were. But it was also the fatigue of travel, it was the stress of that my gut was not healthy. So then the microbiome was a mess, or looking at toxicity.
And then all of a sudden, not only like I was doing lower fat, I was doing lower calories. I was not nourishing my body. And this is an essence of how I always tell women this um, like, if you're not feeding yourself, which I wasn't even the one meal a day, that's a huge thing that people do now, like not awesome for women. Your body innately goes back to how we were in Paleolithic era, right? Like, oh, hey, Lisa, guess what? You're not feeding yourself in a food for yourself? Why in the world? Do you think you could ever get pregnant right now we better stop your hormones. So you don't get pregnant because you can't build a baby at this point. Oh, I mean, it was one thing multitude of things. Sure. Not sure. There's a perfect storm.
Dr. Stephanie Gray 6:59
So you do need hormones to grow hair. If your testosterone if your androgens are too high, you can lose hair. But all in all, you need hormones to grow hair, I have postmenopausal women all the time, who we give them estrogen, their hair starts to grow and back like they need hormones. So stress robs you of hormones, doing too aggressive. It sounds like too aggressive of intermittent fasting robs you of hormones, because it leaves you nutritionally deficient and you need nutrients while for hormones, but also to grow your hair, you need fats, right? You need those essential fatty acids. So it sounds like what I'm hearing is that you did you were trying to do the right thing, but you had been listening to a lot of male bloggers. So you were doing fasting wrong from a female perspective. So tell our listeners what you learned. So why is intermittent fasting and also ketogenic eating, which I know you're you've been on keto diet as well, different for women.
Dr. Lisa Olszewski 7:42
It is, like I just said, we are not little men, right? We are hormones are changing 30 days, or 20 days out of the month, however many days are cyclists. So we need to be able to do that. And like I had just said, Whether I mean, even if we're in menopause, it's still the fact like we need to eat for our bodies. And so the fact is, is if we are always doing like the one meal a day, which works amazing for men, right, like doing a 22 hour fast or 20 hour fast, which is what I was doing and basically doing having a very small, like four, four hour eating window. Yeah, guy can sit down there and eat like two 3000 calories. Oh, it's right for a woman is going to do that. But then it's also like I said, it sends a signal to the body saying, Okay, we have to go back to fasting in Paleolithic era. It was time periods of feast, it was time periods of famine.
So fasting is kind of mimicking that famine time period, which Hey, we're not sure when the next time is that we're gonna have bountiful food, right? So let's kind of stop everything. And so it's also you know, I do keto differently. Every woman is different. We actually strategically eat carbs at certain time periods, depending on you know, where they are in their cycle. We do a lot of different things that way, where I mean, people are like, you eat carbs. And they're like, Yeah, we want to knock ourselves out of ketosis again, I always go back to the feast and famine time period. Because we are still the same. It's like our caveman ancestors, where we never have famine time periods in America anymore. Literally, ever. Right? Plentiful all the time.
Dr. Stephanie Gray 9:09
So I know you have specifically a three tiered or three prong approach to ketogenic living, you have it? That's how I should say it. Yeah, that you've used. So can you tell us what those three prongs are? Let's kind of go through that for the listeners.
Dr. Lisa Olszewski 9:21
Yeah. And you probably see a lot of times where patients will be like, or even clients or you hear all the time, like I just ran through Costco to pick up some stuff. There's keto stuff everywhere. They have keto ice, everything, right. Yeah. So you know, people are like, oh, yeah, I've done the Keto thing, or I tried it once. It didn't work for me. Or I did it I gave up after the first day it was too hard to cut down to 20 grams of carbs. So my first thing is let's build an awareness. Let's find out how many grams of carbs somebody is actually in taking every day. Be as some person you know, one person might be taking 100 grams another person might be taking three or 400 grams. We don't know how many grams of carbs it just depends on if you are been a potato and bread and sandwich person your whole life is Gonna be a lot different than somebody that grew up like hate with more like steak and salads or whatever their life, you know what I mean? So we got a become that awareness.
And then we're gonna start to taper the carbs because that's when I see people fail. Hey, I went down to 20 grams of carbs, I couldn't deal with it. I'm done. I've tried keto once, it didn't work for me, right? Like how often I know you have new patients that come in all the time I do to where they sit across the desk from me saying, I tried this, I tried this, I tried this, this just isn't for me, I am destined to be sick. It's like, well, no, I don't think any of us really truly think we're going to be sick forever. But Healthy People didn't get to where they were overnight. And it's a baby step. And that's my whole, my whole philosophy is healthy living simple. It's one simple step built upon another. So that's the first thing. We've got to taper our carbs.
Dr. Stephanie Gray 10:40
So awareness as far as what your carb intake is, and then taper the carbs. Okay, number one, okay,
Dr. Lisa Olszewski 10:46
that's the first one. So ideally, you know, we'll get down to less than 20 grams of carbs, get into ketosis, and then you build up that tolerance, like, Hey, can you can your body tolerate 50 grams of carbs each day and still stay in ketosis? Can you go up to 100? Like, where are you but that's, that's a long term thing, right? Like first 30 days, we're looking at a start tapering. The next one is to build our fasting muscle. So I know I just said like, let's look at the fasting. We don't want to do 24 hours of fasting, ladies, you know what I mean? Every like once in a while is fine. Not seven days a week, right? Right. But a lot of times, there's people that wake up in the middle of the night to eat, like, I didn't realize that until I started talking to people, I'm like, yo, yeah, get up and have a snack at midnight. And like, really, like I'm out.
So if we're constantly eating, or if we're eating every two to three hours, you know, as the grazers we've been taught to do, also, we're constantly increasing and decreasing blood sugar, like all throughout the day. So we just want to help stabilize that. So I always want to see if like, Hey, can we start fasting for like a 10 hour window, and then building that up, and then on occasion, doing a longer fasts, but not doing that every single day for 30 days, always constantly changing? I like to keep the body guessing. Right? So it's always completely the same. And then third thing, like I said earlier, is I also teach women, let's eat some carbs, to knock us out of ketosis. So that way, again, it's a signal to your body to say, Hey, we are not in famine, like there is bounty right now. We are plentiful. So we're not constantly in that state of I don't want to say starvation. That's not what it has been that famine time period. We want to let the body know food is plentiful. We're okay. And then you get right back into ketosis.
Dr. Stephanie Gray 12:24
Okay, so prong two was building the fasting muscle. And then Cronk three was cycling the carbs. So I'm wondering, as far as this prong is concerned, I know listeners can dive into your courses and learn tons more, but my, I have not personally done the ketogenic diet. And so I almost feel like we just dove into this. Obviously, I know what it is, and I've advised it to my patients, but I actually haven't done it. So I feel like we should rewind for a moment and talk about what it is for the listeners. And then I have a question as far as briefly if we could go through the menstrual cycle like week 123, and four, if you can advise tips on what weeks you should be fasting or which weeks you shouldn't be fasting for as long of a you know, duration, when we can have more carbs, when we should have fewer carbs if we could kind of walk through the you know, menstrual cycle. But let's go back since we kind of got ahead of ourselves and define what a ketogenic diet is for the listeners. We've talked a lot about intermittent fasting on the podcast, but we really haven't delved into ketogenic.
Dr. Lisa Olszewski 13:19
Yeah, so keto, like if you think of it people a lot of times are like, Oh, this is a new thing. And it's not really I think of Atkins back in like the late 90s. He was doing keto but to be honest, like he does, it's how our ancestors ate. What happens ketosis is that time period of a lower food expenditure, basically your food, an expenditure food intake, it's when your body is using fat for fuel. So therefore, you are burning that fat because we can be sugar burners or we can be fat burners, let's even I'll take it back a step there. In the United States, we're typically all sugar burners, we're carbohydrates are like majority of our diet. We learned to burn carbohydrates. Our body does not know how to burn ketones or burn fat. So it happens. Every single organ of your body absolutely loves ketones. It's thrives on ketones. Babies are born in a state of ketosis, right? Mother's Milk is high and MCT oils, it's a medium chain triglycerides, it's to help grow the brain, right? So babies are in the state of ketosis.
The biggest brain growth that we have, right is during that baby time period. So you think of it it's kind of a natural state. And so the only organ that does not utilize ketones because it makes ketones is the liver. So when we are burning fat for fuel, that's how keto the diet gets into that thought process of oh, this is a great way to lose weight to lose fat is because we are tapping into those fuel stores, which are those fat stores. That being said, in order to get into that ketogenic state, we have to limit our carbohydrates. Typically, like Atkins was always like less than 20 grams of carbs each day. So like I said, if you're a 400 gram per car, beach day person and all of a sudden going 20 What's happening in your brain and your body is like you have been using sugar for your fuel your entire life, and you just stopped the fuel intake. And so what happens is people this is when people will hear and say, Oh, I've heard of that keto flu, it was miserable, like, not the fact of like the actual physical flu, but it's like, hey, there's brain fog. I'm just not I have no energy like, yeah, exactly.
So it's because you just robbed the body of fuel that it was used to, it's not ready to switch over yet. Usually, it takes a couple of days. But once they get there, they always talk about a brain clarity that people notice. And that's because you're you're utilizing those ketones. So it is great people get into ketosis. And then as you get more like fat adapted, your body is utilizing that fat easier. That's when you can increase the carbohydrates a little bit. And so your body's like, Oh, I know what this is. And then you can burn carbs, and you can flip back over and burn burn on fat. Right? So is that fat adaptation?
Dr. Stephanie Gray 15:57
I think that's so important. I one, I guess pet peeve I have with individuals who are experimenting with different diets is that they go on this one diet and they never waver, and then your body just gets so used to that, but then you can plateau. So I think it is important, like I said to wax, I don't say wax and wane, but you don't decrease them and increase the hours from a fasting standpoint and decrease and increase your carb intake. So I think that I like that. So let's talk about the menstrual cycle. So how can women best be eating for ultimate weight loss and health and longevity, right every week of their cycle or every week of the cycle? So in 28, they will just assume women have regular 28 day cycle. Day one is the first day of bleeding, right? So obviously your body is losing iron. A lot of nutrients. A lot of patients feel very anemic and tired this week. So how should we be eating to nurture our body starting with week one of the cycle
Dr. Lisa Olszewski 16:49
and you just said it, let's look at some heart like higher iron foods, looking at the red meats to help increase that what we're losing at that time period. And it's interesting, because like I went through, and I did the women virtual summit a couple years ago now I don't even know. And it's funny how every single woman has their own different perspective, like how do we work out. And it was funny, as I went through this, some women are like, this is the week of relaxing, this is the week where you just kind of like, you know, allow your body to do more yoga poses and more calming poses, and that and then other women are walking in to say, this is the week you hit the weights hard. And I was like, alright, and everybody had their own science behind it. So truly, I think every woman is different, right? And we have to kind of honor that. I think most women will realize like the first few days of your period, were a little more sleepy to Right. Like at least I noticed that my energies lower. So like, am I lifting a ton of heavyweights that like No, I'm just kind of doing more relaxing type stuff. Right?
Dr. Stephanie Gray 17:49
You don't want to start a three day fast they want of your cycle like that would be a really not wise decision. Yeah, I would assume these. I mean, you need nutrition, especially. So you would maybe not want to fast for super long periods of time this week. That's my assumption. Right? And
Dr. Lisa Olszewski 18:05
so and it's different like, and again, I will sit you to women, like pay attention. When you crave carbs, like this is where I love like the men. As I say this, with my eyes rolling. I've had some guys on they're like, women need to eat carbs, like the week before their period. Like okay, like I'm like, Why? Because that's why my wife craves carbs. You know, like, that's what the guys will say. And I'm like, okay, so what about the women that craves carbs during ovulation? Right, like because I feel like it's different for each of us. And so, again, as a chiropractor, I'm always following like our own innate and our own intuition because we are so brilliant, right? Like we just have to honor and respect that of the body, to be honest. So I what I find, you can see women from ovulation through like, right before they bleed. It's different for every woman or every woman. Some are craving carbs at different time periods. And it's okay. Like it's okay to have that I'm not giving you the free pass to do 234 100 grams of carbs, but it's okay to increase a good quality carbs like a sweet potato, like 50 to 100 grams.
Dr. Stephanie Gray 19:08
It's the time of year where many of my patients are feeling the motivation to detox, cleanse, reset, whatever you want to call it. After the year we've had in 2020 I think we all could use some renewal in our lives. Of course, one of the most common resolutions at the start of the new year is to focus on exercise and clean eating, but I'm going to be honest, you likely need more than that. If you're looking to truly build optimal health. You likely change the furnace filters in your home regularly and in your car you probably pay close attention to scheduling oil changes, and both your car in your home this regular maintenance removes gunk that keeps those systems from operating at their best and even breaking down over time. Have you ever thought about the gunk that accumulates in your body? That gunk often takes the form of toxins that accumulate over time? Can you believe that each year the average person is exposed to 14 pounds of pesticides, herbicides, food additives and preservatives. That's about the equivalent of a bowling ball of toxins.
Just like your home and your car regular maintenance is required to restore your body's ability to cleanse itself and eliminate these toxins to keep you operating at your best and prevent long term damage. You might know that your liver is responsible for filtering toxins from your system and you can think about this as a glass of water. If you keep on pouring in the water, the glass will eventually get full and overflow. Similarly, over your lifetime, your liver may accumulate a large amount of toxins and need assistance clearing them out. When it comes to supporting your liver, consider a strategically designed research structured liver cleanse program. To help with phase one and phase two detox pathways. You need a program with ingredients like beet, artichoke, dandelion, Milk Thistle and Alpha Lipoic Acid all of which help your liver and gallbladder purge toxins, and then a fiber protein powder to bind the toxins so that you can eliminate them. In my practice, I recommend the core restore program.
The kit comes with day by day instructions, making it very clear and easy to understand how to change your lifestyle, what to eat and which supplements to take. Staying healthy can be difficult, but straightforward, easy to follow cleanses like the core restore program can help you get back on track and pilot you into better behaviors moving forward in 2021. Please don't start this program if you have active gallstones or diabetes without consulting with your medical provider. And this is not for those who are pregnant or nursing. I know from personal experience, this type of program will help you feel better lose weight, release stored toxins and benefit your entire body. Check out more product information on our website, your longevity blueprint.com and use code liver detox for 10% off either the chocolate or vanilla core restore programs. Now let's get back to the show. Let's differentiate that good carbs from bad carbs. And can you tell the listeners roughly you've mentioned this kind of 20 which I know it's different for each person, but like 20 gram carb day, what is 20 grams of carbs? Like for an example,
Dr. Lisa Olszewski 21:52
that's when you start really looking at things. And I I always tell people like I use my fitness pal even now like I'll go off track. But people don't realize like an apple would be 25 grams of carbs. So you know, you know, so it can be really easier. Yeah. And it's one of those things like one of our colleagues, like one of our mutual friends, like JJ version is like, this is an all or nothing thing. You know, like this is sugar like you gotta cut it all and go cold turkey. We totally can do that. Like I used to be the person telling everybody but I found more people failed and they just walked away. So I'm like, okay, we can do that. I understand like sugar is addictive, right? We know that. Yeah, exactly. Like you look at rats and the areas of the brain that lights up the same areas of cocaine, like we know, sugar is addictive, it would be best to go cold turkey. That being said, it is such an quote unquote acceptable part of our life. I want people to truly be healthy. I don't want them sick at 50 years old saying, wow, you know, how did I end up this way? I always wanted to feel lousy. I'm so glad I accomplished that. Is that right? So I know. I'm kind of all over right now.
Dr. Stephanie Gray 22:54
That's okay. This is all great. So let me come back to obviously, we were just at a conference together. And you know, when the guacamole came out, we instead of having the chips, we asked for some vegetables to dip into that. And then I wasn't even thinking in my head. Like, I wonder how many carbs these vegetables are but but do you can I ask you like, what are your carbs that you're choosing, like for it to hit your 2020 grams or whatnot.
Dr. Lisa Olszewski 23:18
So you're, I'm gonna really throw you for a loop right now. So like carrots and those things, to be honest, I'm not at 20 grams anymore. My body, I can easily be between 50 and 100. And so in ketosis, like I have laughed with some of the guys in my profession, because we'll all be out at conferences. And I was like, Yeah, I will send you a ketone meter on Monday morning. And they're like, seriously, and one of the guys like, that's super, I was like, 1.1, after a long conference out, like doing all sorts of something like my body just but I've been doing keto now for a long, long time. The one thing that I do realize when people cut out the sugar out of their diet, and I love it, because even back in the day, remember whole 30 we were using that in our practice, too.
And patients would walk in and say I never realized how sweet a carrot was. Or like, you know what I mean? But you can start tasting the sugar that's in those vegetables. Yep. And so that's the thing like, yeah, I want you if you are looking at like a potato chip or a carrot to eat for your carbohydrates, I would much rather have the carrot. I'm not going to stress out over the carbohydrates on that. And so from the veggies, we're going to be okay, super strict. keto would say take out any of those. You know what, like carrots are gonna be fine. I'm okay with berries, right? I'm okay with the blueberries. I'm okay with blackberries, raspberries, as long as you're not eating like the whole big old bag from Costco or something. Right? So it is like the serving size.
Dr. Stephanie Gray 24:28
You'll probably use a lot of different brands of meters in the past who are you currently is like my
Dr. Lisa Olszewski 24:32
favorite. Oh, I got a good story on this one. You love it. I used to use it. I'm not going to name it. But I would do these numbers. And like how is my like my fasting blood sugar is 100 I'm like, This is crazy. This should not be so this was years ago. And I remember talking to my colleagues like my friends. I'm like, this isn't st no like no, that's not right. It's not right. There's something going on. And then I got a Keto Mojo meter and fasting blood sugar was like where it should be right like low 80s. I was like, Okay, I'm happy. This one's much better. But how is there such a variation between the two meters? Oh, guess what keto Mojo, I found it in reading all their little things. So the what? They're amazing. I love them. I have them on my podcast. So one we have Yeah, yeah. Do you release the FDA allows like a 20% error rate. I just sat there thinking people give insulin on this. I mean, you know what I mean? Like I was sitting there reading at 100 on a fasting blood sugar. That's insane, right? Like we know anything over 90 skyrockets with the risk of Alzheimer's. So for me, I was really concerned where other people are like, Oh, but my medical doctor says that's fine. Well, no, I want really good. You know, I want my blood sugar really good.
Dr. Stephanie Gray 25:36
Okay, Domo. Don't you like the company? My husband has used that meter because he's done keto. So they do they check glucose and ketones. Okay, yes. Awesome. Awesome. Okay, let's go back to the menstrual cycle for a minute. Maybe you've already covered this. But as far as we kind of talked about week one, when patients are more nutritionally deficient, because they're heavily bleeding and whatnot. So really, maybe that's not the week to aggressively taper back on carbs or fasting. But as we proceed through the month, I guess you tell me what, which weeks you're more comfortable being more aggressive.
Dr. Lisa Olszewski 26:06
You know, I am okay being like not like maybe a 10 hour fast at that time period. Right? Fastest, fine. Yep. And I really like I'm that person that I will pull it 24 hour fast, maybe once a week. And that's when I'm going very, like I'm doing that really consistently. Now. It's like once a month. They don't do that that often. But, but with water and I drink lots of water, lots of water. And I do I do black coffee. I was talking to less my advice, but I do really super clean, organic black coffee.
Dr. Stephanie Gray 26:34
They do electrolytes too. When you're fasting. Yeah, I
Dr. Lisa Olszewski 26:36
love the elementi stuff. Right?
Dr. Stephanie Gray 26:38
Me too. Yeah, that's always I love those well, okay, sorry, back, James.
Dr. Lisa Olszewski 26:43
Yeah. So I really think it's gonna vary for each woman, like I know, like, you can pull different people and they all will say, first week, go ahead, strict fasting, lots of good meat, blah, blah, blah, blah, blah. And again, like you just said, if we're trying to nourish the body, I guess it also depends on how depleted that person is, right? Because if it's a woman that's still trying to build and nourish, we don't want to go. But if this woman has been building and nourishing for years, she might be easier to be able to pull a strong past, right? So I really think like, what is the foundation that we're working with already? Again, I tried to make things simple for them.
Dr. Stephanie Gray 27:18
So I keep I guess, maybe I'm being that devil's advocate here, though. But who shouldn't do keto or intermittent fasting? Like it was just not a good candidate for that?
Dr. Lisa Olszewski 27:25
I think if somebody has been totally grazer, forever, if you're up in the middle of the night, all the time, like you really want to do this, but it may be difficult to start, right. So my first thing I always just tell people, like it's all baby steps. I don't think there's people that that are not going to be good at doing this. I think it's beneficial for everybody. But to the extent of how strict Am I jumping straight in in, like, it's going to be more difficult for somebody that has had that roller coaster of blood sugar their entire life, but they need to start it right, because we understand what's happening. If they're fasting blood sugar is a certain number or whatever. So my easy baby steps are let's just stop eating after dinner, and not eat until breakfast. Yeah, I mean, that's you can easily pull eight to 10 hours at that point. And maybe that's the first step. But then after that, like let's look at a 12 hour fast. And then we can slowly start building up like maybe eliminating breakfast every once in a while. And when you do breakfast, not doing as a higher carbohydrate breakfast of like cereal and milk. But what if we're looking more at like bacon and eggs?
Dr. Stephanie Gray 28:21
Totally. So I know you have a lot of resources. Tell us, I still have a few more questions for you. But on this topic, tell us about like courses that you've created, like if listeners are thinking they want to dive further into this, what resources maybe can you offer them or refer them to?
Dr. Lisa Olszewski 28:36
Yes, no, I have a three day intro to keto course, which actually is a four day intro to keto course that they can do where they're like, Okay, what is this? How do I start? That's a super easy one. I have a 30 day blueprint that is a whole group coaching program that we do for 30 days where we go through, kind of, I don't want to say we're working one on one, we're not doing that. But it's a group program that we all get to work with. And it's and it's cool to be able to see what happens in those 30 days, right, like how long does it take to change a habit? Right? Well, usually they say like 28 days or whatever. Like that. And we've also done virtual summits, I did a whole keto virtual summit that is always available as well. And those links are all over on my website to
Dr. Stephanie Gray 29:13
just Dr. Lisa calm. Yeah, I also hear you have a friend guy
Dr. Lisa Olszewski 29:17
do another like Am I on keto? My keto blueprint guide, that's not the 30 day course. So the Keto blueprint guide is about like 4050 page book, like a little ebook of all sorts of information on keto, but those are those people that say, that's a lot. I also have a checklist that you can just go to like a cheat cheat sheet checklist that's over there, too.
Dr. Stephanie Gray 29:41
I get asked all the time. What's one product that I just can't live without when it comes to maintaining my own health and longevity? And my answer is something you've actually heard me mentioned on several episodes. It's called mitochondria complex and it's pretty much the Cadillac of multivitamins, and it's packed with antioxidants, including three key players acetyl l carnitine, Alpha Lipoic Acid and acetyl cysteine and think of a steam engine that requires coal to be continually shoveled into the furnace to power the train forward. Acetyl l carnitine. Does that for your body by shuffling short chain fatty acids into your cells to provide your body with energy. This is an absolutely essential task to keeping you running. However, what's a byproduct of fire? You guessed it smoke. Unfortunately, in this analogy, smoke from fire equals free radicals. To combat those free radicals. Other antioxidants are needed and that's where alpha lipoic acid and and acetyl cysteine come in.
Together they scavenge free radicals and help boost and recharge glutathione the most potent antioxidant in the body. To top it off mitochondrial complex also contains a little bit of green tea extract, broccoli seed extract with sulforaphane and even resveratrol. Research has shown that when athletes and individuals that are under stress begin taking this product they are less likely to get sick as they're giving their body what it needs to conquer those stressors who doesn't need protection from stress and cellular damage at this time? I certainly do. I take this product every day. If you're interested in learning more about how mitochondrial complex can help support you living a longer healthier life check out my blog post on why antioxidants are important found at your longevity blueprint comm forward slash y dash antioxidants dash r dash important for in chapter four of my book Your longevity blueprint to get 10% off our mitochondrial complex just use code energy when checking out at your longevity blueprint.com Now let's get back to the show. Awesome, awesome.
Obviously I love blueprints. I wrote the book your longevity blueprint, of course. So I love blueprints. I think those are just easy for patients to kind of understand. So I think if you're listening and this is something that very much piques your interest visit Dr. Lisa comm for her free blueprint. Yeah, I want to go back though, to just asking your thoughts on self acceptance as a woman so we kind of open your story. You just weren't comfortable in your shoes, right? You were self conscious whatnot. So through this transformation and you kind of figuring out how is the best way you know, for you to eat whatnot. How have you more accepted yourself? Like what are your thoughts on that topic in general?
Dr. Lisa Olszewski 32:05
Oh my gosh, I think it's it's something every woman struggles with if we're honest, right. Like, I feel like maybe every man does too. I don't know. But I feel like it's something definitely as women because we're giving to everybody, whether we're a mom or not, right? Like we're giving we have a mothering nature of us to give to everybody else and it's one of those things I've had to do a lot like whether it's EFT tapping or whatever to be there um, am I 100%? Absolutely not right like I've had a couple of different like health things just throw at me like recently that I'm like, wait a minute like, but it made sense to me now as to what was going on and I just have to be a okay with where I am because this is evolution of who we are becoming all the time. We're all men here for a purpose. Right? So we have to be be okay with it. I've been talking to people so much about that. It's like faith over fear. Yes. So much age. Yes. So
Dr. Stephanie Gray 32:56
yeah. And listen to this podcast if you want to hear more on that she doesn't have back so
Dr. Lisa Olszewski 33:01
that's good kind of inadvertently gone that way. But yeah, it's so amazing and and the guests that reached out to me to be on this show, and then the conversation we have behind the scenes I'm like, Oh,
Dr. Stephanie Gray 33:12
well, I've enjoyed listening to them. What is your top longevity tip I asked all my guests at the end of the show what their top longevity tip is. I know it's hard to pick one. But if you had to,
Dr. Lisa Olszewski 33:21
oh my gosh, right out of all of them. Because I keep going between sleep and gratitude. They're both so good. Let's just look at gratitude. I want to take that one. Even though sleep is so important to everything of our body and I think people don't understand the importance of sleep but gratitude it's starting every day and a grateful state even when you got everything being thrown at you and 100% Whatever thing grateful that you know I'm awake this morning I'm grateful for every little thing and I think because that sets the tone the vibration and everything on health too right and I mean you think of was a motos what was his first name Emoto his work with the water crystals remember that where he this was maybe 15 years ago, I want to say it's Mario Emoto but he had children speak kind words to a glass of water and he had children speak ugly words to a glass of water and then tested the crystals and that of the ugly words were just horrible, ugly crystals versus these beautiful crystals that formed with all the positive words. So again thinking back to
Dr. Stephanie Gray 34:24
so then think about not just water but your body yourself water negatively to yourself would do yes. Oh, I love that. They said I forgot to go back to carnivore Do you have time for one night? I was gonna wrap up the show but I have to I also have not had anyone come on the show. Talk about carnivore diet so are you experimenting just like for fun to kind of see or format
Dr. Lisa Olszewski 34:47
for I did well I did that in 2019 Because I people started talking about him like that is not good for you. That cannot be good. Right? Right. Like you need to have greens. You've got to have alkalinity like I just sat there like that is not possible. It cannot
Dr. Stephanie Gray 35:00
be your response when I say Yeah, that's exactly what I was thinking. Yeah,
Dr. Lisa Olszewski 35:05
absolutely. I was right there. And then I started noticing there were some really like brilliant undies, and just not even, um, these were just a lot of holistic people that were doing carnivore. And I was like, they know something I don't like. So I just started digging. So here's like the theory behind it like, do I do it? 24/7 365 days a year? No. Like, right now I'm doing it for a whole nother reason. But the first time I did it in 2019, I eliminated it because my biggest aha was if you think of Plants versus animals, if animals are under attack, they are they're going to be killed, they're going to run away, right? Like they have that to happen. A plant can't get up and run away. And so it will secrete different things like phytic acid, like those type of things. And all of a sudden, I started hearing that I was like, Well, if you follow paleo for a while you eliminate all these certain things. Because of the phytic acids you beat, you eliminate the lectins, you eliminate those things out, right? And sounds like oh, well, those are what's contributing to autoimmunity, or whatever it is away. And I was like, do
Dr. Stephanie Gray 36:04
we know what those things are contributing? I mean, do we use those?
Dr. Lisa Olszewski 36:07
There's a lot of theories of that. Yeah. Right. That can cause to that like in either like people that stay away from nightshade, vegetables, all those things? Yep. So I decided to do it. And it's also a great way just to test food sensitivities too, right? Sure. So I go off, right. So initially, I was like, Well, I want to six was using a lot of coconut on just coconut oil, coconut milk, that type of stuff. And I'm like, I'm curious if I'm, if I'm allergic to that. Or if I'm also allergic to eggs. Those are my two. So I seriously for two weeks only did like beef, and I couldn't believe the energy, I had a complete clarity I had. And then as I slowly incorporated things back in and why I decided to is I could not get out of ketosis. Like I had, it was ridiculous. I had had like a full sweet potato, and I was still in ketosis. And I'm like, Okay, this is crazy, I thought to be able to knock myself out. But that was how I just did my food sensitivities that way. So it's the same thing. Like I just seeing certain numbers that typically like let's use the example of thyroid antibodies, right? If those are super high, a lot of times I'll tell the women typically cuz they are the ones with low thyroid issues, right? eliminate gluten out of your diet. Well, if that person's already eliminated all blue, and what else can we look at? Well, lectins will do the same thing. Like different there are certain things that will encounter triggers. Yeah. So so right now I was like, you know, it's been a while since I've done carnivore, I'm going to do it again.
Dr. Stephanie Gray 37:25
I should try that my husband keeps telling me I should try that. I do for the listeners. I will say this that I would like to bring someone on the show, we'll do a whole episode on keto, or I'm sorry, we just did a carnivore diet. But I will say this before you just jump into it. I think it is very important to say that if you're going to consider something like that, that you do need to eat nose to tail. So Oregon's of animals. It's not just like, I know, you said you did B for a while, right? You got to eat more than that. So if you are considering something like this, talk to a practitioner who can advise you on how to appropriately transition to a carnivore diet.
Dr. Lisa Olszewski 37:56
Yeah, no, because I do like I do a lot of the bone broth. And I do a lot of other stuff too. And I have my glandular capsules, to be honest, because I'm that person. That's just, I can't fix organ meat. I just.
Dr. Stephanie Gray 38:10
And there are companies that even encapsulate that I actually have a guest coming up on the show to talk about pluck seasoning, that's an Oregon based seasoning. We're going to talk about that in a few episodes actually, before this episode will launch. But I will let them we'll wrap up the show because we did go a lot of directions. But this was a lot of fun. So I think the listeners will will have enjoyed that. So thank you, Dr. Lisa, for coming on the show and sharing why we as women need this personalized approach to weight loss as far as using ketogenic diet and intermittent fasting and thanks for your energy and passion to make healthy living simple. So thank you for coming on the show.
Dr. Lisa Olszewski 38:43
Absolutely. Thanks for having me.
Dr. Stephanie Gray 38:48
Well, that was a fun interview. I love it when I have guests who just let me ask whatever questions I'm feeling. Dr. Lisa was a ball of fun and as I stated before, very passionate about making healthy living simple. So to connect with Dr. Lisa, visit Dr. Lisa o.com. And I'll also post that link in the show notes. Be sure to check out my book your longevity blueprint. And if you aren't much of a reader, you're in luck. You can now take my course online where I walk you through each chapter in the book plus for a limited time the course is 50% off. Check this offer out at your longevity blueprint calm and click the Course tab. One of the biggest things you can do to support the show and help us reach more listeners is to subscribe to the show. Leave us a rating and review on Apple podcasts or wherever you listen. I do read all the reviews and would truly love to hear your suggestions for show topics guests and for how you're applying what you learn on the show to create your own longevity blueprint. The podcast is produced by the team at counterweight creative as always, thank you so much for listening and remember, wellness is waiting.
The information provided in This podcast is educational no information provided should be considered to be or used as a substitute for medical advice diagnosis or treatment always consult with your personal medical authority
Transcribed by https://otter.ai
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