health-coach-wellness

 

In Part 1 of the series, Jimmy talked about his amazing weight loss story, the many challenges he faced and surprising inspirations he got, as well as the many advances in a low-carb lifestyle.

Today, Jimmy shares all about his tips on getting started on a ketogenic lifestyle, the measurements and numbers that matter, and how Jimmy’s life changed since adapting to a low-carb diet.

“We all have different shoe sizes. Why don’t we all have different diets that are right for us?” – Jimmy Moore

On Today’s Episode of the Low Carb Leader:

  • Top tips on getting into a ketogenic lifestyle.
  • How to test for your carb tolerance.
  • Why you shouldn’t overdo the protein in your diet
  • Some sources of healthy fats.
  • How important is fasting in the ketogenic diet??
  • The different ways to measure your ketones.
  • Should you cycle your ketosis?
  • Why is cholesterol saving your life like a firefighter?
  • Is a lower cholesterol better?
  • What Jimmy Moore would say to his younger self

 

The Takeaway:

  • We put so much emphasis on weight that people forget about healthy choices that has weight loss as a side effect.

 

Connect with Jimmy Moore:

 

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Read Podcast Transcript

038 – Getting to Know Jimmy Moore (and keto talk too), Part 2

 

BELLA: Hi, this is Bella Perryman, and you’re listening to my dad on The Low Carb Leader podcast. Okay, will you let me drive to McDonald’s now? Enjoy your low carb food.

DAN:

Hello, and welcome to The Low Carb Leader podcast. I am your host, Dan Perryman, and you have joined me for Episode 38. In today’s episode we are completing the interview with Jimmy Moore. Before we get into the interview I do want to mention that there is another challenge starting. It will be the Ab challenge. I surveyed those that completed the Tabata challenge last month, and they voted to begin an Ab challenge. So that will begin May 15th. If you have not signed up for it you can go to thelowcarbleader.com/14dayabchallenge.

 

I also put on the Facebook page that I am looking for inspirational and motivational stories of people who have lost weight, became healthier, improved their energy through a low-carb ketogenic diet, and I plan on doing very short podcasts, maybe 10-minute podcasts, and it will just be that person telling their story about how low-carb or keto changed their life. So if you are interested in telling your story to our listeners, then please email me at dan@thelowcarbleader.com. I look forward to hearing from you.

 

I also want to mention that this podcast has actually reached 80 countries. I am very proud of that, and more and more people are becoming aware of the podcast, so please, if you enjoy the podcast, please feel free to share it with someone who could use the information, and if you haven’t subscribed yet you can subscribe on iTunes, Stitcher Radio. It’s also on Google Play and iHeartRadio. And that way you will not miss an episode.

 

All right, well let’s get into part two of the Jimmy Moore interview. I hope you enjoy.

 

Tips on Getting Started with Keto

 

DAN:

Switching back to keto, what would be your top five tips for somebody that’s wanting to get into keto because I get a lot of emails now that I started this podcast saying I’ve tried all these things, what should I do? What would you recommend how to get started?

 

JIMMY:

How to get started? It’s super easy. And I think here’s a nice little laundry list you might want to write down. If you’re going to do it, start with real food. Make that the basis, and then you don’t get into trouble because sometimes we start having funky math with net carbs and all this stuff, and you have products and you don’t know what to add, what you subtract. So just stick with real food to start. That’s always a great way to do it.

Then I would say number two, keep your carbs low, and low is going to be different for different people. For me, because I’m formerly 410 pounds and very insulin resistant, I can’t have more than maybe 25, 30 g of carbs in a day, and the way you know that – and we put this very clearly in my book, Keto Clarity, how you can test for your carb tolerance. The best thing you can do is buy a glucometer. You can get that at any drug store. Walmart has one called ReliOn. It’s a really good, reliable type of blood sugar monitor, and just test your blood sugar, especially postprandial. So that’s after eating. So if you eat something that you think okay, this is good for me, and you test at one hour and test at two hours, and if one hour is over 140 or if two hours isn’t back to your baseline reading again – so let’s say you tested and it was 95 and it’s not back within five points of 95 within two hours, that’s probably not a good food for you to eat whatever it was that caused that. So you’ve got to discover what that carb tolerance is for you.

 

Number three, I would say don’t overdo it on the protein. This is where people get into trouble. There’s this big long G-word that we talk about very clearly and often in my work. It’s called gluconeogenesis. So people think protein is good, and it is. It’s actually essential. You have to eat protein. You have to have that in your diet. But the thing is you don’t need as much as you think, so what people don’t realize as well is protein is actually recycled in the body. So you eat 100 g of protein, for example, but you actually will use it again and again and again, so it’s as if you ate 130 or 140 g of protein because you’re using it again and again for various purposes in the body. So you don’t need that much is the point. So why don’t you moderate it down a little bit? Maybe start at 80 g of protein. Now some people need more than that, especially if you’re a bodybuilder. You probably need a little more amino acids early on for those workouts to build the muscle. But maybe if you’re a little less active and maybe a little older maybe you don’t need quite as much protein. So you tinker and test with it.

 

And this is kind of a common theme in my work is there is no one-size-fits-all. I could sit here and say oh yeah, eat 25 g of carbs, 80 g of protein and 150 g of fat and that’s perfect for everybody. I would be lying to you. That’s how we got the US dietary guidelines where they tell us we have to do these things and it’s for all people to do the same thing. It just doesn’t make sense. Think about your shoe size. I wear a 13 EEE. Somebody else wears an 8, and my wife, she’s a 5. And so we all have different shoe sizes. Why don’t we all have different diets that are right for us? So it just makes sense.

 

Back to my list. Number four, fat. It’s your friend. So you want to make sure that you’re consuming healthy fats and not those fats like our Southern culture we were talking about earlier. That ain’t real good fats. But the real good fats are primarily the saturated fats, which you’ve heard are unhealthy, but they’re actually the most healthy, most benign to your health that you could possibly consume. They’re not going to harm you, especially in the context of a low carb and moderate protein diet. They actually become your fuel source. So what you’re doing on a ketogenic diet is you’re shifting over from being a sugar burner, mostly from carbohydrates, to being a fat and ketone burner. So the way you make that shift is you cut down the carbs, as we mentioned. You moderate the protein, as we mentioned. And then you replace all of those calories with fat. So saturated fat, butter, coconut oil, lard, full fat meats and cheeses, cream, real cream – don’t use low-fat anything. That’s going to be your friend. Monounsaturated fats, so things like avocados – I used to – I never knew an avocado was actually delicious until I went keto and went well dang, where have these been all my life? And so monounsaturated fats, olive oil, macadamia nut oil, that kind of thing. And then the last thing, speaking of calories, the number five advice of getting started is don’t sweat about calories. I think sometimes we get so bogged down by the calorie argument that people say, well, I don’t want to eat too many calories, and okay sure, in the context of a carb eater, that is a danger. But here’s the thing when you start eating more fat and moderating protein and eating less carbs, guess what? You spontaneously start doing something that 410-pound Jimmy more thought he would never do; you start f-f-f-fasting without even thinking about it. So think about it this way. You eat your last meal at 6:00 the night before. You wake up the next morning, you’re not really that hungry so you blow by what’s considered breakfast time, but then you eat at noon. You eat your break fast, breakfast, at noon. Well guess what. 6:00 the night before until noon the next day, what’s that, an 18-hour fast. And so you’re able to get in periods of fasting very naturally, without having to count your calories. And so you eat an [obligate 0:08:27.6] amount of calories at that noon meal, maybe have another meal around 5:30, 6:00 at night, and you rinse and repeat and do it all again the next day. That will give you such good health benefits, as well. It actually helps to boost your ketones when you do those periods of fasting. Again, it will happen very naturally. You don’t have to force it. So that would be the five things of how to get started and what to do.

 

DAN:

That’s a great list. A couple comments and a couple questions. Those that are on high-carb diets – and I say this all the time, and I think everybody says it all the time – but you have to eat every couple hours because your blood sugar is going all over the place. But once you get on a high-fat kind of ketogenic diet you don’t have those swings, and the hunger just disappears, and people don’t realize that. With me, sometimes I have to be like oh, I didn’t eat. It’s 3:00 in the afternoon. I should probably eat something. But those that are eating really high carb, they’re on that schedule.

 

JIMMY:

They’ll bite your head off to eat.

 

Testing Your Blood Glucose and Ketones

 

DAN:

Yeah, yeah. It’s very interesting. A comment on the postprandial blood glucose. I just actually was measuring – I kind of experiment. I measure ketones and blood all the time, and I have a Ketonix, and your comment about find out what foods because I ate some sushi, and I realized that white rice has this huge impact on my insulin. It shot up.

 

JIMMY:

It does a lot of people, yeah.

 

DAN:

Yeah, like 179 after one hour.

 

JIMMY:

Whoa.

 

DAN:

Yeah.

 

JIMMY:

And you don’t know what the insulin was doing with it being that high. The insulin could have been super sky high and just going dude, you’re killing me.

 

DAN:

Right. And then I had – one time I had a hamburger and fries and it didn’t even move an hour afterwards. And I’m ketogenic all the –

 

JIMMY:

That doesn’t mean eat hamburgers and fries, though, guys.

 

DAN:

Right. Yeah, exactly. The point is you have to find out objectively what this does to you because some people say oh, my blood is fine. My ketones are fine. And they’re eating a lot of protein; they’re eating a lot of – and so without measuring it’s pretty hard to find out where you actually are.

 

JIMMY:

That’s right. And that’s why testing is so important. There’s three ways you can test. When I first started doing this right after my weight loss success in 2004, peeing on a stick was all you could do, and so that measured these things called keto sticks. It measured the level of ketone in the urine called acetoacetate. And so it was nice for a while, but it’s highly, highly unreliable, which is why now more and more people are using the Ketonix, like you mentioned, which measures the acetone. That’s another ketone body in the breath. And then the most sophisticated one, but the most expensive one, is blood ketone testing. So it’s testing for the ketone body called beta-hydroxy butyrate. There will be a test at the end, so I hope you remember. Just kidding. But it’s actually the active amount of ketone that’s in the body at any given moment giving you the energy. So you’re looking for a .5 or higher on that in order to be in ketosis.

 

DAN:

And Jimmy, I watched some video with you. It was on YouTube, and you actually measured your ketones while you were on stage.

 

JIMMY:

Yep, that was in Australia.

 

DAN:

Yeah, do you usually stay at about 2.0 ketones?

JIMMY:

So my goal is to be between 1.0 and 2.0, and here’s the other thing. When you first start on a ketogenic diet you actually will have extraordinarily high levels of ketones. It sometimes freaks people out because they’re like, why do I have a 5.7? I thought you said between 0.5 and 3.0 was optimal? Well when you first start I think the body goes through an adaptation period. So it’s got all these ketones, and it’s like okay, where do we put these ketones? And so I think it just takes a period of time, and usually several months for that to normalize. I’ve been doing this for many, many years now, so I think I don’t quite get those high levels on a normal basis. Occasionally I will. When I’m fasting I’ll get some really high levels like that. But in general when I’m eating keto I try to stay between 1.0 and 2.0 as the norm.

 

DAN:

Do you ever cycle out of keto? Or do you stay ketogenic most of the time?

 

Taking Care of Yourself is More than a Diet

 

JIMMY:

So here’s the thing, not purposely. And I would say as someone who is very, very insulin resistant I still deal with a little bit of added weight, and it’s just stubborn as all get out at 45 years old. So I just know that that just means the insulin resistance is still there. So because the insulin resistance is so bad I naturally come out of ketosis from time to time. Sometimes just a stressful day, maybe a bad night’s sleep, it had nothing at all to do with my diet, will kick me out of ketosis. And so people, again, they freak out. I haven’t eaten any carbs. Why is my blood sugar higher? Why am I gaining weight? Why am I not having ketones? Well, this is a great reminder that weight is so much more, and ketone levels is so much more than just what you’re putting in your mouth. So pay attention on all the lifestyle issues as well because they matter, too.

 

The Quality of Your Food Matters

 

DAN:

Do you have a variety of food, or do you have the same go-to foods every day?

 

JIMMY:

I’m pretty monolithic in my eating style. I don’t mind trying new things, but dude, I’ve got chickens in my back yard so eggs are my friend. I’ve got a garden that we’re starting up here actually this weekend. We’re growing a garden, and yes, so I’ll eat out of the garden, the vegetables there, and have butter. Yeah, I’m pretty much if I like it I want to eat it again and again and again.

 

DAN:

That’s how I am.

 

JIMMY:

I know people, “I want variety,” you know, and I’m like not many people want variety. You look at most people, there’s maybe 10 to 15 total meals that they eat over and over and over again.

 

DAN:

Yeah, I can eat grass-fed ribeye, macadamia nuts, avocados and a spoon of coconut oil every single day.

 

JIMMY:

All at the same time. Wow.

 

DAN:

Yeah, how many chickens do you have?

 

JIMMY:

I actually have a dozen chickens. Half of them are currently laying. The other half will be laying here within the next couple of months. So yeah, we get plenty of eggs. Right now we get about a half-dozen a day. So it will be about a dozen a day once they all start laying, and yeah, that’s the fun thing. That’s another thing that I think if you go to a healthier lifestyle you’re going to constantly add in new elements. So three years ago we actually started our first garden ever. We had never grown a garden. We had a nice, small little strip of land that we did. Then last year we got the chickens, and then we made a little bigger garden. And this year we actually made the garden a part of the house now. So we fenced it in, put it next to the house, and it’s right there in our front yard when you walk out the front door. It’s right there. And then we got six more chickens this year. So you’re constantly, what can I do next to clean up my diet and make it more sustainable and make it healthier in the long run? And this is a long way from that 410-pound man that used to drink 16 cans of Coca-Cola a day and whole boxes of Little Debbie snack cakes a day and go to fast food like it was going out of business. I should have bought stock back in the day, but I did all these bad habits then. I have no desire for those habits anymore.

 

DAN:

Talk real quick about the quality of food because you’re talking about chickens at your house and your own vegetables compared to what you would buy at a supermarket.

 

JIMMY:

I just think it’s so important to know where your food is coming from. You talk to most people, where’s that chicken you’re eating from? I don’t know. And they just trust that Tyson Foods, which has, what, 90% of the chicken that you see sold out there, they just trust that Tyson is taking good care of those chickens. No, they’re not. And so they’re feeding them God knows what. They’re giving them questionable lifestyle conditions for them to live their life cycle in. It’s really disgusting what they’re doing to the food supply, and people are totally oblivious because of very slick marketing. So get away from that. Move away from the GMO culture and all that other stuff. It matters, guys. It really matters for the micro nutrition. We’ve been talking a lot about macros with the fat, protein and carbohydrate, but the micro is very important. And so knowing where your food comes from, plus you have an appreciation for that food. I mean when I get one of those eggs out of the coop back there, I am always in awe, and I always thank the chickens. Thank you for the eggs today. And having that gratitude from where your food comes from, again, it’s a total 180 from what I used to think about food back in the day.

 

DAN:

Yeah, that’s a great point. I was going to ask you. Is your wife also keto?

 

JIMMY:

Oh yeah. So it’s funny I started Atkins with her mom giving me the book, and then it was three years later that she goes to the doctor and she has 300 triglycerides, which is bad, guys. And so I said, honey, you know what you’ve got to do. And at the time she was a Skittles and M&Ms and Dr Pepper fiend. And so I said you know what, why don’t you do this? Why don’t you just cut out Skittles, Dr Pepper and the M&Ms, just cut those out and let’s see what happens. In six weeks her triglycerides fell from 300 to 130, which is still high. And then I said, well, maybe we can get you to go full on ketogenic, and – eh, I don’t know. But then we got pregnant in 2011. We lost the babies, but she started eating keto and eating really, really clean. And she just kept doing that. Now she’s more hard-core keto than I am.

 

DAN:

I’m sorry to hear about the babies.

 

JIMMY:

Thank you.

 

The Truth About Cholesterol

 

DAN:

I just listened to your Cholesterol Clarity book, which I will have to go through it again because there is so much information.

 

JIMMY:

It’s a lot, yeah.

 

DAN:

So I’m going to ask you a loaded question like just summarize why cholesterol is important in a different way than everybody thinks it is.

 

JIMMY:

Everybody sees cholesterol as the villain. But guess what, guys? Cholesterol is saving your life if it’s high. Hear me. Hear me. Cholesterol is saving you, and here’s why. Here’s the analogy I like to give, Dan. It’s like cholesterol is like the firefighter. So firefighters go where? They go to where fire is happening. So remember that inflammation we talked about earlier, the hs-CRP? Inflammation is the fire in the body. So if you start to have inflammation in various parts of the body – it doesn’t have to just be the coronary arteries; it could be anywhere in the body – guess what happens to your cholesterol? You get higher and higher levels of cholesterol. Why? Because the cholesterol goes there to put the fires out. So what happens when you start taking like a cholesterol-lowering medication like a statin drug, for example, and you remove cholesterol from the body? Guess what; the fire doesn’t go away. The fire is still there, but you’ve just laid off half to three fourths of the firefighters that can put out the fires. What happens when a fire is able to be on fire unabated? It burns down, right? And so that’s exactly what happens in your body. You’re allowing destruction to take place. And so I would be a lot more worried about low cholesterol than I would ever be worried about high cholesterol.

 

DAN:

And you mentioned triglycerides, the importance of those.

 

JIMMY:

Yes.

 

DAN:

I would recommend people definitely get the book because it’s very informative. But you have to go into it with an open mind. So we’re coming up to the end, but I want to ask you a couple final questions, one on the Low Carb Cruise. Do you get to where a captain’s hat?

 

JIMMY:

I am the MC of the actual conference. No, I’m not a captain of any boat. But I do get to lead and have these amazing speakers come with what I get to do for a living. I have the great privilege of literally talking to anybody who is anybody in the world of health on my show. And so yeah, I love that cruise because it’s a neat little destination event. A lot of us have made this an annual thing. There’s probably about 25 to 30 that have been on every single cruise, which is kind of cool, a tightknit little group. But then we add in these new people, and every year it’s like 75% of the people that come have never been on the Low Carb Cruise before. So yeah, it’s a fun event, and you get to learn about ketogenic diets and low-carb on various aspects of health as a medical type of conference like Low-carb Breckenridge was except you’re on a boat and you get to have some fun, too. So it’s a nice little hybrid of a vacation with a little bit of learning.

 

DAN:

Yeah, so cool. And this is your 10th year, correct?

 

JIMMY:

10 years. So yeah, we’re doing it up big this year, going to Alaska.

 

DAN:

That’s awesome. I worked with somebody who went on cruises like her whole life, and she says Alaska is the best cruise she’s ever been on.

JIMMY:

We can’t wait.

 

DAN:

Yeah, and my final question. So if the Jimmy Moore of today talked to the Jimmy Moore when Jimmy Moore was 20 years old, what would you say to him now?

 

Love Yourself Enough to Get Healthy

 

JIMMY:

Oh 20, wow. I would slap that boy. Yeah, I would say, you know what, you’ve been dealt a bad card in this life, but it doesn’t mean it’s a death sentence. So here’s what you need to do. You’re not going to hear me today, but you’re going to keep this information in your heart for the day that you do, and the day that you are ready for the information it’s going to be there. You’re going to know about it. I just wish I had been told all of the dangers of what I was putting in my mouth all through my 20s that made me balloon up. I want to say at 20 years old I was maybe 310 pounds at 20. Still a big boy, but I wasn’t 410 at that time. But I ballooned up over the decade of my 20s. And so I would have maybe been able to heal a little better than I have today. But yeah, I think I would just have such compassion for that man.

 

DAN:

Yeah, because people that are overweight, they try so hard to lose their weight, and it affects them so negatively because they’re on that yo-yo cycle. And I think we need to be compassionate with them and make sure we inform them of the best way to get to a normal weight.

 

JIMMY:

Absolutely. And I would even say forget the weight; a normal health because I think we put so much emphasis on oh you need to be a normal weight that people make that their obsession, and they forget about making healthy choices that do, oh yeah by the way, have a side effect called weight loss.

 

DAN:

Right. So I listed all your resources at the beginning. If somebody wants to get a hold of you, what is the best resource to go because you have so many?

 

How to Find Jimmy Moore

 

JIMMY:

I am so easy to find it’s not even funny. So livinlavidalowcarb.com is my website. If that’s too much to remember, Google Jimmy Moore. I’ve been doing this so long now, Dan, you actually Google my name and the first two pages is literally all my stuff.

 

DAN:

There’s a lot out there, definitely.

JIMMY:

Yeah.

 

DAN:

Well, Jimmy, thank you so much for being on the show today. This has been really informative, and it’s nice getting to know a little bit behind the scenes of your life.

 

JIMMY:

You asked questions I have never been asked before, so kudos to you. As someone who does this professionally I am always in awe when people like yourself are kind of new to this asking questions that literally nobody, and I’ve done a lot of interviews, thousands of interviews, you asked me questions I have never been asked. So kudos for getting that stuff out of me today.

 

DAN:

Awesome. Well thank you for being on the show. I really appreciate it.

 

JIMMY:

Yeah, man.

 

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