 Like there's people out there that can go and dive straight into the deep end and go full-on keto straightaway But usually dependent on background where they've been what they've previously been doing potentially what their goals are as well and what their lifestyle has looked like in the past but With years of experience of coaching people you and I have this sort of common belief that it's a great area It's just to start by cutting carbs. So tell us why you think that's the best approach Well, first thing is there's actually two what one thing is is it's funny because I'm gonna say this in the nicest way But you know most RDA the recommended daily allowance. I'm not on board with like there's a lot of there's a lot of Wow, but I don't know most people know that the RDA is recommended daily allowance for carbohydrates. It's only 150 grams a day So it's not very high, right? But people consume that in one meal or they'll consume 10 times out in a day So the most important reason when people think of keto and if you start looking at the ketogenic diet or even a low-carb diet They might they also might be hearing you can eat high fat Well, one thing we know for sure is fat and carbs don't mix well together So if you have a lot of carbs, you don't want to have a lot of fat But if you eat a lot of fat, you don't want to have a lot of carbs And so what happens with people is that they get started in this journey and maybe they don't quite understand what low-carb is Maybe they slip up here and there or they're not low enough carbs and they started increasing their fat intake And they're fine like I'm not getting the results that somebody else got and So for me the most important thing you do when you starting this low carb life or a keto life Is to really understand and learn how to go low carb and remember everybody's low carb is gonna be different Some people can get into ketosis and burn fat very efficiently with under 50 grams of carbs If you're athletic you might even get under a hundred grams of carbs a day and still get the response that it might take somebody that is That needs to get under 20 grams of carbs a day so what I always start people out with is like I'd rather start you low and get you a result and Then work you back up to find the place that you can live your life in and and I have a simple rule is If you need to lose more than 20 pounds for more than two years You're probably gonna want to be below 20 or well 20 total carbs 20 We don't that's net carbs. I guess Are under 30 total carbs a day? So that's usually my starting point for people But I always say hey fake the first two to three weeks get low carb and then once we do that We can talk more about how to increase the fat intake and I know a lot of people just start with this well They're like well What does that mean like what does it mean is it net carbs is a total car right right and and that in itself can just really Confuse people so without going to super scientific eekie and all that sort of stuff Can you talk about the difference between total carbs net carbs and and why one might focus on one rather than the other? It's really a personality trait that I tell people that you focus on it's based on your person More than anything else So what it is is the net carb is your total carbohydrates minus the fiber Now some of you strict people out there you might notice some crazy keto people out there They might even they might tell you well some fibers can do this this miss just ignore them They're they live in an island by themselves. Okay, just ignore them. It may matter But relatively for most of you it's not gonna matter. So that's the net carb That's what that's the because fiber doesn't typically Increase your your glucose or have an insulin response because it doesn't increase your glucose So you're fine and that that carb is neutral just like a keto friendly sweeteners Would be carbohydrates that you can subtract out like Yethral is a sweetener or stevia is a sweetener that doesn't spike your glucose So therefore it doesn't count against you in this journey of being low carb So you can subtract those out of the carbs and that's your that would be your net carbs That's the that's the net carbs is the carbs that are going to impact your glucose Total carbs is the amount of carbs you consume and what I tell people to do is it if you're a psychologically kind of Stress monster and you're like overanalyzed stuff It's sometimes better just to go with the big number and not try to like be perfect because I can tell you is whatever You think you should add it probably won't be exactly where you should be it's you have to find your your way So total carbs is all carbs added up So when I start with people with cold total carbs, I might just say stay under 100 grams a day total carbs You're focused on high-quality low-carb vegetables. You're focused on high-quality proteins like that might be the starting point But what's gonna happen is you're gonna see me on tiktok doing a recipe and it's gonna show you this crazy Dessert that says it's low carb has a lot of fiber in it and now you have to do the mathematical problem So it really comes down to psychology and then once you go from the total carbs to 100 I might go total carbs are under 50 and then see how you're doing. So you can choose either method It comes down to really you being committed to the journey to learn how it works for you And where you need to fall in line with with what the food choices that you choose. Yeah, I love that like, you know my background more so is Sort of the fitness realm of things and I love that approach because you get there, you know, the super geeky engineers or the not that I ever had it but like I Space rocket. What do you call it? I know a few rocket scientists That's what I'm looking for and they want to know every single piece of information and for those people Sure go if that's what floats your boat go for it But I think you know my basic approach and everything that I do is dumb it down so a child could understand it If a child can understand it most of the time an adult can understand it, right? So I think some of the best things I've had with experience with coaching people as well as not so much Focusing on numbers, but like you said, let's coach people and teach people what is good food? What is good? Substitutes for those carbohydrates that they're so used to in the past because if I attach a number to it And you're either too high or too low then people automatically feel like they're losing. Oh my god I didn't hit that exact number Exact number. Are you kidding me? The calculator is out there That's why if you haven't got a chance to grab our cookbook because we actually have this really just a simple guide Like it's a simple trade-off an easy way to make some adjustments But I'm not a big fan of calculators and the reason why is that if you were to work with me one-on-one Which I don't do anymore But if you were to do that you have to do a ten thousand dollar decks of scan to scan your whole body We have to analyze your basal metabolic rate We have to we have to break everything down to make it so it's perfect and then guess what in two months. It's gonna change So it's it's not a done. It's it's gonna change. It's gonna evolve I mean, and that's the process of what we're talking about here is that is that We want to keep it as simple as possible And so I think if most people would start their journey to stay under a hundred grams of carbs a day for two Three weeks and know that it's a journey now I'm saying like you might be competitive and you want to go a little lower and then move to 50 And not even do the net carbs and not try not to do the math and add it up You're gonna start seeing results Especially if we could do some strategies like intermittent fasting and maybe some other tools that we have to help you with the ketogenic effect So that can help you get the benefits of ketones without actually, you know being crazy on that on the keto diet And once again very very specific to the goals that someone's trying to achieve right like sports versus general population versus someone that's you know, trying to conquer an autoimmune disease, right? Yeah, very specific, but I like that general sort of General rule of under a hundred grams to start with because we're setting them up for success. So Share with us your three top alternatives because I know I know so many people like well, this is my favorite What do I do right my favorite? What do I do? So give us your three top favorite alternatives? What's funny is is I'm a pizza nut But most people don't eat pizza like every day. So I grew up Minnesota. So they're my two number one favorites I'm gonna give you my two and then I'll give you my two top favorites And I'm gonna give you some other ones, but but I love spaghetti and I like chili I grew up Minnesota. So it's a big deal to me my spaghetti and I've tried nearly every spaghetti noodle out there in the planet I mean you name it. I've probably tried 20 years of doing this My favorite is cauliflower rice with spaghetti. It just is right, but you got miracle noodles. You have Palomini noodles do I also don't eat wheat So there is some low carb wheat with wheat in them noodles that actually probably taste better But I do cauliflower. That's my favorite thing. So in our household Just so you guys know our kids aren't full-blown keto. They may have a rice noodle with spaghetti sauce, right? So that's my one little trade-off. You can use obviously cauliflower rice rice, which works really really really well My other favorite thing is I this is a secret. This is one of my favorite recipes is I do a chili I made it this weekend and it's a huge hit like people love it You never feel bloated or gassy from it and what I use is I use turnip root For the for the beans. So I replace the beans because you get the same texture It's taste exactly the same but no heavy bean gas and no very still relatively low carb Now depending on how many bowls you eat if you're full-blown keto You might go a little above because there is tomatoes in that and there's tomatoes in both of them by the way So those are my two biggest alternatives. I would say my third alternative would be I don't eat bread So I'm just not gonna go there. I've been away from that for a long time So if you're a bread person, that's just too bad for it from my coaching side of things I would say my alternative Huh, that's a good third. I don't know like I just eat vegetables a lot of vegetables I do a lot of vegetables and protein. What's your favorite alternative? That's funny because I actually I eat the same stuff So I'm pretty I'm pretty boring. So I'm a pizza guy. You are a pizza as well and Just so most people are listening know that I am more Animal-based than I am plant-based and I'm not against the plant-based. I'd have just done lots of Testing on myself and I find that vegetables are just not a high priority for me And I'm not saying that's for everybody guys, but it's what works for me So I love the chicken base pizza and then I basically just chuck on some cheese and some more meat And that's about it with I think I've been wanting to make that so it's chicken grounds like it's We can talk but can you post that recipe and get it to me because I want to make that I've been I've played with a Lot of pizza I have but it's like you don't make I don't make pizza very often And so sometimes I just go to Costco and I eat only the cheese and meat off the top and just throw it away the cross Haven't done that for a long time and then one the other day was like, you know, like just nacho chips or chips in general I saw it on this group. Actually, it was just melted cheese with a jalapeno dropped in the top Cook it melt it sit it to the side. Let it dry and you've got these beautiful cheese crisps That's good. Awesome. Awesome. Awesome. So I believe guys, we're gonna chuck in a little document that explains