October 10, 2024 • 54 mins
In this re-release of Solving Healthcare, Dr. K revisits a powerful conversation with Temple Stewart, a seasoned nutritionist and wellness advocate with over two decades of experience. Temple offers invaluable insights into the transformative power of nutrition, discussing fasting, mindful eating, calorie counting, and personalized meal planning. With her holistic approach, listeners will discover how small, intentional dietary changes can significantly improve overall health and well-being. Join us as we revisit this insightful journey to a healthier lifestyle with Temple Stewart.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
The views expressed in the following program are those of
the participants and do not necessarily reflect the views of
Saga nine sixty am or its management.
Speaker 2 (00:11):
Turned my music. Ha ha ha. I'm from the streets
where the forecast nation. Welcome back, feeling good, folks, feeling good.
We have Temple Steward, dietician aka ketogenic pnutritionists in the house.
(00:35):
Excited about this episode. Excited because it talks about the
benefits of ketogenic dietes and low carb but hearing her
story on why she went that way and how she
transformed her own life being able to overcome PCOS, which
I know a lot of women are going through. And
(00:56):
just hopefully folks will feel inspired to change your lives
through what they eat, you know. And I know ketogenic
diets might seem extreme for folks, but might just be
a matter of reducing your carbon intake. You your refined carbontake,
not necessarily going in ketosis. But I really think y'all
(01:17):
will will love this episode because you realize that you
have the power to really transform your life. And yeah,
I love this episode with Temple stew act not stew
Alt but Steidt. Yeah, baby, all right, So before jumping
into it. We're gonna hear word from our sponsors. First off,
(01:37):
better Help this is the largest online counseling platform worldwide.
They change the way we get help with facing life's
challenges by providing convenient, discrete, and affordable access to licensed therapists.
Better Help makes professional counseling available anytime, anywhere through a computer, tablet,
or smartphone. Sign up at betterhelp dot com backslash Solving Healthcare.
(01:59):
That's better help dot com backslash solving healthcare and get
ten percent off sign up fees. Or go to better
Help and use this promo code solving Healthcare. Next, I
want to tell you about elements. That's L, M and
T for real. The key to proper hydration isn't just water,
it's water plus electrolytes. This balance is vital to avoid
(02:20):
issues like muscle cramps energy dips often caused by dilution
of electrolyte levels. So enter Element, an electrolyte drink mix
that's tasty, convenient, and free from sugar and artificial additives.
Co created by my Boy, Rob Wolf and Lewis and
Element provides optimal ratios of sodium, potassium, and magnesium, ensuring
(02:41):
not only health and performance benefits, but also a delightful
tasty experience like orange Salt, Citrus Salt, and then new
and delicious water melon Salt my favorited. And for those
that sign up, you get a free sample and to
celebrate our partnership right now, we're we're offering a resample
pack on your first order, So you go. You simply
(03:04):
have to go to Drink Element dot combackslash Quadcast. That's
Drink Element dot com backslash Kwa dcast. Last one I
want to mention is our twenty eight day reboot course.
A lot of people feel stuck, a lot of people
not sure how they get out of this rut when
it comes to their health and wellness. So we created
a twenty eight day reboot course to just rejuvenate folks.
(03:27):
We talk about our principles of nutrition, movement, stress management,
and community. We give you a guy on a daily
activity to be able to try and achieve those goals.
So go to twenty eight day Reboot dot Co. That's
twenty eight day Reboot dot co. A right, folks. I've
been following Temple online because her content is fire. It
(03:48):
is blazing, okay, folks, inspiring people to lose weight. And
she has a story of her own where she gone
through her own journey, and there's nothing more powerful than
someone that has gone through it themselves. So, ladies and gentlemen,
I got the ketogenetic Nutritionist Temple Steward in the house.
(04:10):
Welcome to the podcast.
Speaker 3 (04:11):
Hey, thank you. It's a total honor. I'm excited for
this one. This is gonna be fun.
Speaker 2 (04:15):
This is going to be fun. And I really want
to enforce that what you throw down on ig it
really is valuable. And I know you've got stories to tell.
I'm sure about how your content has changed their lives
of so many. But maybe we could start Temple with
what landed you? Hear, like, how are you getting into
(04:36):
the keto space? How are you becoming an influencer if
you will when it comes to diet and nutrition?
Speaker 3 (04:44):
Yeah, yeah, yeah, so I think it all really started.
So I grew up in the Deep South. I grew
up in Mississippi. If you guys are familiar with Mississippi,
it's known for its rich culture and even richer food.
And so I grew up, you know, eating all the things,
and and I had a bit of a weight problem
when I was a kid, but nothing I really knew
our thought was bad and nothing my parents were concerned about.
(05:07):
But you know, I was always the heavier kid, and
so it really started there. I started having you know,
the abnormal cycles, kind of the PCOS like symptoms pretty young,
and nothing was ever really done about it. It was
always chalked up to, oh, you're an athlete, you play soccer, like,
it's probably just your physical activity whatever, and so you know,
I started to not really I mean, I started caring
(05:29):
about nutrition really when I was in college. I realized, hey,
I feel real sluggish when I eat like trash, so
maybe I'll start eating a little bit higher protein and
things like that. But nothing really really changed for me
until I really got out of college. So I would
really say that my college years were spent in sickness.
I was overweighthed I was probably fifty sixty pounds heavier
(05:49):
than any of my athlete friends, and I just struggled.
I didn't have any energy. My cycle was super weird.
And you know, I didn't know that I would get
into the field of dietetics. I didn't even know that
clinical dietitians spent most of their time in the hospital
I just thought, hey, I'm kind of interested in food.
I like food. Let me get this degree and figure
out what I'll do with it later. And so I
(06:11):
got my dietetics degree and still pretty heavy, and eventually
landed myself at a VA hospital, which it's a veterans
affairs hospital. I absolutely loved working with veterans, but I
felt like an impostor. You know. I was sixty fifty
sixty pounds overweight. I was still struggling, and here I
was trying to counsel these people as a dietitian and
(06:32):
it wasn't working. You know, I wasn't seeing any a
one cs go lower. People were getting sicker, they're diabetic.
Everything was just getting worse. And so I got really
really frustrated with the norm, and you know, to put
it short, I got my hands on some books doctor
Ben Bickman and doctor Jason Pong, you know, kind of
the heavy hitters in this field, and I started to
change things. And that was really I call it my
(06:55):
young life crisis, because everything I had learned and was
taught about being a dietitian and giving nutrition recommendations was
really flipped on its head. And so when I started
seeing these changes in my own life. I really started
questioning the quote unquote dietetics model and questioning this paradigm
of whole grains and what's healthy and you know, avoiding
(07:17):
saturated fat and all these things that we were taught
and I was doing the opposite essentially. And it wasn't
long before I had dropped fifty or sixty pounds and
I felt better than I'd ever felt, you know, in
my entire life. And so that was really I jokingly
call it my young life crisis, but I really did
have a lot of It was hard to work in
the hospital at that point, still giving these these recommendations,
(07:39):
and so that was really the turning point in my career.
And you know, I left out a huge piece of
the puzzle. I mentioned pcos when we were talking, but
pcos really affected my young life. It was my first
year as a dietitian and I got this diagnosis. I
had just gotten married, and you know, I'd always wanted
to be a mom, and I sat down with this
obg in and they basically told me, like, you really
(08:02):
don't have a lot of options. We need to put
you on pat foreman spur on a lactone and birth
control and come back when you want to have a baby,
and we'll have to get you on you know, clonate
and all the normal things that they do. And I
just wasn't happy with that, and so that really kicked off,
you know, a large spark in me to figure this
out on my own. And you know, now I call
my pcos reversible in remission, whatever you want to call it,
(08:25):
you know, in the details. But that was a huge
piece of my puzzle is getting that diagnosis and basically
being told there wasn't much I could do about it,
you know, and I found myself really frustrated with that,
but it definitely kicked off the spark of going down
this different path and away from conventional dietetics information.
Speaker 2 (08:44):
Wow. Wow, it's an incredible story, Temple, And I'm wondering
even I know you touched on it a bit, but
the classic dietetics teaching, like what you learned in school,
what you brought to your patient, what was some of
the highlights that really came to mind when it came
(09:04):
to informing your patients.
Speaker 3 (09:07):
Yeah, so, you know, I'd only even heard of the
ketogenic diet are low carb, high protein one time in
undergrad and It was from one of my favorite professors,
and she truly meant well and wanted us to learn.
But that's the first time I'd ever even heard of it,
and I only knew that, oh, this is something that
we used to treat people with epilepsy or people that
are struggling with this and that and neurodegenerative disease, et cetera.
(09:30):
But it was it's very rare, it's very hard, you'll
never stick to it. You can't use it for you know,
diabet diabetes and obesity. But you know, the highlights of
what dietitians are taught is very very heavy carbohydrate complex carbs,
whole grains, lagoons, those types of things. And there's quite
a bit of fear still around saturated fat. I do
believe that that's changing slightly with the younger dietitians, but
(09:55):
there was very much a fear of eating too much
red meat and eating too much protein in having you know,
really any fat at all. And it was very you know,
calories and calories out model, and that was all we
were taught. If someone's overweight, they're obviously eating too much.
If someone's overweight, they have no discipline, you know, they
need to exercise harder, they need to drop their calories.
(10:16):
We were never taught about insulin sensitivity and making you know,
glucagron like peptide and all these things work in your favor.
And so, you know, when I got out and I
was practicing, I found it very frustrating. To be honest,
My clients would come back and they'd be like, Temple,
I'm starving, I'm eating less calories. I'm trying to do
what you're telling me, but I find myself, you know,
binging at night because I'm so hungry and all this
(10:39):
other stuff. So I would say, you know, those are
kind of the top highlights. There was really no mention
of sugar being a problem or you know, these refined
carbohydrates being too much of a problem. It was all
about quote unquote moderation and watching out how much you
ate of this. And so you know, like I said,
when I got out and I got into clinical pract
(11:00):
just I quickly realized, like this doesn't work, Like people
are sicker and getting bigger than ever, and there has
to be some sort of change or we've just completely
missed the bullet.
Speaker 2 (11:09):
You're listening to Solvent Healthcare Radio with doctor K featuring
Temple Stewart.
Speaker 1 (11:29):
Stream US live at SAGA nine sixty am dot C.
Speaker 2 (11:50):
You're listening to Solvent Healthcare Radio with doctor K featuring
Temple Stewards. When it comes to nutrition, I think it
is very personalized, but it's amazing how the opposite works
for so many people and what I learned in medical school.
In many ways, I do the opposite, which is crazy,
(12:11):
Like I, you know, high protein, I'll lead as much
red meat as like I don't limit my red meat consumption.
I don't think about that. And it's just it's incredible
how we've come so far and how little professionals like
you and I were trained in other ways to empower
(12:34):
our patients.
Speaker 3 (12:37):
It is it's it's shocking, really and I'm glad there's
those of us that are changing the tide right and
helping our patients in different ways.
Speaker 2 (12:45):
For sure, absolutely, so I I'm curious how did you
land on ketogenic diets for yourself, because once again, you know,
you're you're mentioning many books and many and many influential
people in the field of I don't know and nutrition
(13:06):
that weren't necessarily keto doing ket keto diets themselves but
were we're you know, whether it's low car, whether it's
interimn fasting. So how did you land with Keto? Good?
Speaker 3 (13:21):
Great question. So when I went to my OBI, they
pulled a lot of lab works or a lot of
labs and I got it back and I of course
requested it. I'm like, okay, I can read some labs.
Like this is my first year as a dietician. I
was still very much green, but I wanted to see
what was happening inside my body. And that's when I
first saw the high glucose in the high A one
C and I left the office looked on my you know,
(13:44):
my lab core portal, and I remember thinking, shoot, this
wasn't even mentioned to me. Why did he not say
anything about my ae C, like this is this is
higher or if as high as some of the diabetes
clients that I'm seeing, and so are pre diabetes, and
so I that that really was where I started to think, oh, shoot,
like PCOS. Then I started doing my research on PCOS
and I started to make all these connections. It's basically
(14:05):
diabetes of the ovaries for the vast, vast majority of
people who have it. And I'm thinking my glucose is high.
My A one sees high. And that's when I started
to dig a little bit more. I went and requested
a see peptide and a fasting insulin and things like that,
and I realized, you know, I'm twenty two years old
at this time, and I was thinking, why are my
numbers this bad? I played Division one soccer, I worked
out often. I played soccer for ninety minutes multiple times
(14:28):
a week. I should be like peak performance. My labs
should not reflect this type of health. And so that's
where I started to think, Okay, you know, what are
some alternative methods. What I'm doing with my patients right
now is not working. What I'm doing with my own
body is not working, and I should say too. Before
I even got the PCOS diagnosis, I really was struggling
(14:49):
with my weight and I started to try everything. So
I went down the vegan road. I went down the
whole my plate method and was counting all my calories
and doing all that nonsense, and none of it was working.
In fact, I probably made myself worse doing that because
I was so obsessed with the numbers and the excessive
exercising and all these things, and it just was making
me puffier and more inflamed and all the things. And
(15:12):
so when I started to look at the actual numbers
is where I started to think, Okay, glucose is elevated
because I'm eating carbohydrates. Let me start lowering this and
see what happens. So that was kind of my first
couple steps out of the gate, and I started, Oh man,
my A one C is going down. Now look at
my fasting insulin it's going down. Oh my, see peptide
is going from like three point two to lower. And
so I'm thinking, you know, this is working, and so
(15:35):
I started. I first started with low carb and then
I started to get tighter and tighter. I even entered
a stage where I did carnivore for quite a bit.
It was almost four months carnivore just basically red meat
and some limited vegetables. And so that's essentially what took
me down the path is I was looking I was
kind of adding my numbers up with the lab work,
and then changed looking at what my diet was doing,
(15:55):
and I just it was constant improvement. So you know,
I was taking this information from the outside that was
telling me you shouldn't be doing this. This is backwards,
You're going to get sicker. Yet my blood pressure was
going down and it wasn't ever hugely elevated, but it
was not in a great spot. And then my A
and C started to go down, My fasting insulince started
to go down, and so I was thinking, well, if
it's so bad for me, why is all my numbers
(16:16):
and why is all my lab work improving? And that's
really where I stumbled kind of and found myself finalizing
at the ketogenic diet because I do like vegetables. I
don't think there's necessarily inherently anything wrong with some vegetables,
and so I just found that it was easiest for
me to control my hunger, it was easiest for me
to feel satisfied long term. And I don't necessarily think,
you know, everyone has to be keto. I think it
(16:38):
just depends on your athleticism, like your lean muscle mass,
your insulin sensitivity, et cetera. But for me at that time,
I'm a dietician sitting in a hospital eight hours a day.
I'm not getting a ton of movement. It really just fit,
and it really improved my numbers quite a.
Speaker 2 (16:52):
Bit well, and in what kind of timeline temple, when
you when you, when you, whether it's the local hard
to keto or all together, like in terms of where
you are, what got to where you are now?
Speaker 3 (17:08):
So where right that was? That was probably about six
years ago. But I'll tell you this, in about three
to six months, I had lost the majority of the
weight and about three to six months I had lost
about forty pounds. And I have played with my diet
since then, just kind of figuring out what I want
to feel best on. I've had a baby since then,
so obviously things changed with that a little bit as well.
But you know, I lost that initial bout of weight
(17:30):
very quickly, and I see that in a lot of
my clients as well. And now I feel really good
about where I am diet wise. I do a bit
of carb cycling based on my workouts and training and stuff,
and so yeah, I feel good and I'm open to
changing in the future if that's what it takes. But
my lab work is phenomenal. And my last A and
C was a three, I mean not A and C
(17:51):
fasting INSULM was three, and so I had a lot
of these good markers. But I would say it initially
it took about three to six months. And I mean
I started losing weight the first week I tried it,
whereas I had been trying these calorie counting and vegan
and I did weight watchers and that was a mess
and neom and all the things, and it just was
a struggle. I'd lose half a pound a week, gaining
two pounds the next week. It was just a mess.
Speaker 4 (18:12):
Wow. Wow.
Speaker 3 (18:13):
And so.
Speaker 2 (18:16):
You learn this for yourself, you go through the exercise
of going low carb taketo. So how did you bring
this to your clients? Right? Because once again, as a professional,
it's always tricky when the guidelines say to do A,
B and C and you're doing X, y Z. How
(18:39):
was that journey?
Speaker 3 (18:41):
It was a little shaky at first, I'll tell you
this because I was still a clinical dietitian, so still
working in the hospital under the influence of a lot
of indocrinologists, hospitalists, all the things. And so I was
still handling the you know, the diabetic that came in
for this and that that's you know, getting whatever amputated.
And I'm having to Golan why your sugars are so high?
And so I was really nervous initially, because remember this
(19:05):
is like my first or second year as a dietitian,
and I'm young, and all these veteran physicians and everything.
It was very intimidating, and so I started very slowly
incorporating low carb with my veterans, and I would float everywhere.
I was kind of a flow dietitian. I'd be in patient,
I'd be at the diabetes clinic whatever. I started mostly
in the diabetes clinic, and the intercrinologists there had never
really used low carb, had never certainly was not using keto,
(19:28):
and we started to get phenomenal results, so much so
that people the VA, like different clinics from where I was,
was sending their patients up to our clinic because we
were getting them off so much insulin and we were
getting off the met form and all this stuff. And
so that was the first time as a dietitian I'd
ever felt I'm actually making a difference in these people's lives.
They're coming to me either, you know, having way less infections,
(19:49):
they're not having all this high blood sugger issues. They're
feeling energized for once instead of feeling so sloushy, and
so it just I watched this in my veterans, and
I just was that was really like the light bulb
moment that I think I realized I will never be
able to go back. I don't think I'll ever be
able to get this information out of my head. And
even the physicians that I was working with were really
(20:11):
super supportive, incredibly kind, and I think that a light
bulb went off in their head as well because they
were pulling in all these patients from everywhere. I got
so much I couldn't even I couldn't even keep a
caseload because it was just hundreds and hundreds and hundreds,
because these people were getting such good results with this,
and it was very little talent on my part. It
was just like, hey, let's, you know, fix the root
(20:34):
cause of what you're dealing with, and the results speak
for themselves on their glucose monitors and their lab work.
And so it was shaky at first because I didn't
have a ton of support from my own colleagues in
terms of dieticians and upper management. But when the physicians
started jumping on board and I had a super supportive
(20:54):
into chronologist that was working with me, it was like,
all right, well, you can't really speak against this because
it's work working so well. These people are getting much
much better quickly, amazing.
Speaker 2 (21:04):
And what I love about this is it empowers so
many folks. That empowers the dietitians to realize that you
are altering the course of people's lives, Like you're literally
saving lives by introducing like we're trying to reverse their
diabetes or improve their sugar control. We see the complications
(21:25):
on a regular basis. But it also empowers the patient
to realize that you got this, like you could really
do this, like turn your life around based on how
you eat. And so I'm curious Temple, when it came
to making those changes for your patients. Was this because
a lot of I mean, not to sound like DeBie Downer,
(21:47):
I don't know what the term is, or like some
patients just don't want to change, right, they're just not
that they don't want to put in the work, or
there's just too many obstacles in our way. So I
was curious to hear was like, was it buy and easy?
Did you have to ease some of these ideas into place?
Did you just introduce keto cold turkey? Like what was
(22:10):
the general approach to a lot of your patients?
Speaker 3 (22:16):
Yeah. So initially, I think it was a very big
learning curve for me to really be confident enough as
a young dietician to have hard conversations, because at first
it was very me skirting around the bush of like, Okay,
well this is gonna happen if you don't do this.
And then I got to the point where like, oh no,
I don't want this patient to come back to me
or end up in our er with with a problem,
(22:36):
you know, And so I started to be very honest
and blunt and open. And then you know what helps too,
is I really like I gathered all these diagrams and
I explained, like, this is the glucose curve when you
eat carbohydrates versus the glucose curve when you have a steak.
And so I started explaining a lot of this much
better and kind of learned a good flow in terms
of making this stick and in a digestible manner. And
(23:00):
I really believe that the vast majority of my patients
wanted to get off these medications, wanted to lose weight,
wanted to get this under control. And once I explained
like this is the reason we're doing what we're doing,
it clicks for them as well. Now, you know as
well as I do. There's some that you just that
you can lead a horse to water, but it doesn't
matter what you do, they're not going to drink it.
And so I had my fair share of patients like
(23:22):
that as well, but ultimately I think the vast majority
when I really explained what was going on, why, what
the purpose behind this was, and showed them results. I
would have pictures of other veterans in my office that
had before and after you know, that had given me
permission to share, and they're like, yeah, I want that too,
and so I think recept they're you know, I think
(23:42):
it was received well when I took some time to
explain the problem with working in the clinical setting is
a lot of times I had ten minutes with the
patient and then I was I was getting shoved out
of the room because someone else was coming in or
whatever else. And so that's ultimately what led me out
of the clinical setting was I didn't feel like I
had enough to enough time to address and fully help people.
(24:04):
I feel like I was just throwing papers at him
and you know, as they're getting discharged on their way out.
And so yeah, I think that answers your question. I
think ultimately it was received well when I took some
time and was able to explain it well as well too.
Speaker 2 (24:18):
You were listening to Solvent Healthcare Radio with Doctor k
featuring Temple Stewart.
Speaker 4 (24:23):
Out of the night into the wato It pushed from shore,
breaking in and the stillness of the bay.
Speaker 1 (24:40):
No Radio, No Problem stream is live on Sagay ninety
sixty am.
Speaker 2 (24:45):
Dot c a.
Speaker 1 (24:47):
Rue a, Jewels Fast one and one named Jewels Fast
one and the Slow Mo.
Speaker 2 (24:56):
We are back on Solvent Healthcare Radio with Doctor Kate
featuring Temple, Steward and Temple. Would you have to what
would you suggest? Something gradual or like That's where I
was always curious that can you say, like, Okay, you're
stopping your whatever your grains today and you're having increased
protein tomorrow. Like how would you introduce that to folks?
Speaker 3 (25:20):
Yeah, totally. Some people, their first you know, thing that
they needed to focus on was not high protein, low carbon.
It was like you need to stop drinking a six
pack of soda every day. So like it kind of
just depended on where that individual was. And I think
that you made a comment earlier about how nutrition really
needs to be individualized. And I completely agree. Some people's
problem right at this moment isn't like getting enough protein
(25:41):
and it's stopping, you know, stopping by Dunkin Donuts every
single morning. We've got to cut that habit, you know.
So it's all about triage what's causing the worst problem
for them in that moment. And then I think once
the client or patient or whatever realizes Okay, I can
do this, then you move on to the next problematic habit,
and you really before they know it, you know, six
months down the road, they've lost twenty thirty pounds and
(26:03):
they've kicked all these habits that they thought they would
never be able to break free from. And so, yeah,
it was very gradual for some. And then I had
the occasional patient that was like, you know what, to
heck with it, I'm going to quit everything tomorrow and
feel fantastic, And that was more of a rarity. But
I had some of those as well, and you know,
they would experience extreme change pretty quick as well.
Speaker 2 (26:24):
Oh man, I.
Speaker 4 (26:28):
Hear you.
Speaker 2 (26:28):
And so after transitioning from the hospital setting into your
own shop, how was that transition for you? Was that
like it must have been freeing to a certain degree,
knowing that there's less constraints on you. But what was
that transition like? And then what when did you become
(26:51):
the ketogenic nutrition it? Like? When did that start to
blow up?
Speaker 3 (26:56):
Yeah? It was by accident. So I actually we had
my husband and I adopted my oldest daughter in December
of twenty nineteen, and I wasn't happy with the senator
to daycare all day. She had had a traumatic experience
in life before us, and so I really wanted to
be a little bit more available. And I had already
been thinking in my head, Okay, you know, I can't
(27:18):
see myself working in the clinical setting from here on out.
I'd really like to be my own boss and control
my hours and really spend time with a lot of
my clients. And so I tossed around the idea. I
actually quit the year that March twenty twenty, so that
was a busy year for all of us, and I
quit that month and that's when I started my Instagram,
and I thought, you know, my husband so supportive. He
(27:40):
was like, Oh, you're going to do great. This is
going to be awesome, Like you're going to be your
own boss and get all these clients and help so
many people, and it was true with it by April.
By June of that year, I had already like exceeded
my client caseload at the hospital. And so, you know,
I think there's so many people that are so desperate
for help, whether it's online or just you know, your
(28:02):
average Joe. It really the results speak for themselves in
this case as well. And so my clinic quote unquot
clinic telemedicine practice really went well on Instagram and social media,
and so I just kept it up and I was
able to stay at home with my daughter and I
was eventually got pregnant a year later, and so yeah,
(28:23):
that's kind of March that year of twenty twenty was
when it really started. I would say twenty twenty one
was when I really knew, Okay, this is what I'm
going to do for the rest of my life.
Speaker 2 (28:30):
Wow. No, I'm so we all are grateful that it
worked out Temple, and I'm wondering, even just given a
few testimonials of the practice of folks really transforming their
health and their trajectory.
Speaker 3 (28:53):
Yeah, you know, I had several veterans that actually followed
me from the hospital to my tele medicine clinic, which
was very flat like it just was so honoring to
me that they trusted me so much to leave, you know,
what's being paid for for their health care, to use
their own money and continue with me. So I had
several of those. I had several veterans that had dropped
(29:14):
a one c's down to normal range, that had currently
been on several different oral agents for diabetes. I had
several veterans that I had lost sixty to eighty pounds,
some of which I still keep in touch with today.
And so those were some of my initial ones of
twenty twenty of like, man, these veterans are following me
over here, and they're still seeing this incredible success and
now they're going back to their VA doctors and telling me, hey,
(29:36):
I followed this VA dietitian and so you know that.
And I've had over thirty five people, thirty five women
with PCOS get pregnant, which I think is yeah, it's truly.
I think infertility is one of the hardest things that
someone can ever go through. And so to change your
diet to maybe implement a couple supplements and then get pregnant.
(29:57):
I've had several of those go through multiple rounds of
successful IVF, and so some of those testimonies of like
it's less about cosmetic weight stuff and that disease management,
it's more about, like, I want a child for my family.
I think some of those have been very emotional for
me as well. And to watch them flourish and then
get pregnant again, and so some of those have been incredible.
(30:19):
I had a client recently lose over one hundred pounds.
She's been working with me since twenty three, beginning of
twenty three, and so, you know, just some of those
things where you're like, I never would have seen myself
impacting these people, but now they will remember me for
the rest of their life. And that is a huge weight,
but also an incredible honor to see that these people
(30:39):
have just put in so much work and what when
they really had not a lot of hope maybe in
conventional medicine in some ways, or they never thought I'd
be able to get rid of PCOS or hypertension or
this metabolic stuff or anything IBD, all of it. You know,
a lot of this stuff can be reversed, and when
they realize, oh, I can be disease free, I can
(31:00):
be free from these burdens, from the burden of obesity.
It's just I don't know, it's really it's really cool
to watch.
Speaker 2 (31:06):
Oh man, it's it's it's everything. It's just I mean, you,
like we mentioned before, you are literally transforming somebody's life
and the ripple effects you have too. That veteran, that
woman that was having trouble getting pregnant. They mentioned Temple
(31:27):
and the work that they've done together to get to
a good spot. People are inspired when they see that.
They are inspired when they follow follow you on Instagram
and see the transformation. So I I am right there
with you. This is this is powerful stuff. I mean,
as I often say on our show, like I I
(31:49):
work in a QK obviously in the I c U.
And and that's obviously super, super satisfying. When you can
save a life. Yeah, when you when you someone here's
your content or here's an episode like this and then
starts to transform their lives too, like that is just
(32:11):
as powerful because you know they're avoiding eventually landing in
that sick care system.
Speaker 3 (32:18):
Yeah. To you, they're eventually you know, coming to you
or you are whatever else.
Speaker 2 (32:22):
Yeah, exactly. So I'm curious just to give some people
some glimpses into, say, like a ketogenic diet or relatively
low carved diet. What would be a typical lunch, breakfast
supper that some of your clients would be jumping on
(32:44):
the train for. Because a lot of people that I know,
when I break up the idea of keto, they automatically
think of ninety five bacon cycles of bacon and so forth.
I said, yeah, so I think it's worth getting into
maybe a bit of the weeds in terms of stamples
(33:07):
of diets that you would recommend to your.
Speaker 3 (33:10):
Clients totally, and I'll give you a sample of my day.
And I want to say to really, anyone who just
kicks refined carbohydrates and refined carbohydrates, cookies, crackers, chips, anything
baked those types of things is compared to the rest
of the population eating a lower carb diet. And so
when we say low carb keto, yeah, there's nuances around it.
(33:31):
Keto is definitely much lower carb. But yeah, just understand
just even getting rid of those processed foods for anyone
listening put you in a different category than the majority
of the population. And so that's usually my first step
for me. A ketogenic diet. Like I mentioned earlier, I
follow a little bit of a cyclical diet. So when
I lift heavy or i'm running ways, I will typically
(33:52):
have more of like forty to sixty grams of carbohydrates
that day. But on a low carb day where I'm
mostly set in tear, you're not getting as much movement
as I probably need to be. A normal day looks
like so I usually have three eggs for breakfast with
kimchi or kimchi, pickles or sauer kraut, something vegetable. Sometimes
I'll just cut up maybe some cucumbers and dip them
in a little bit of guacamole or something like that.
(34:15):
And then for I try not to snack, and I
encourage clients really, if our meals are formulated, well, we
really shouldn't necessarily be neating food in between each meal.
And so usually launch I'll have, you know, a piece
of protein, whether it's grilled chicken, steak, a burger, salmon,
more eggs, whatever depends on and I usually try to
(34:35):
keep that to about a third of the plate or
six to eight ounces, kind of just depends on where
I am. And then the rest of my plate is
filled with non starchy vegetables. So I try to do
like basically a whole open hand of non starchy vegetables
at that meal, whether it's a salad or grilled asparagus
or you know, boiled grain beans, whatever, and then I'll
(34:57):
typically aim for a lighter dinner. I have found that
I just do better when my dinner is very light.
And sometimes I'll even pull that dinner up a little
bit earlier, try to eat before four thirty or five
if my schedule allows for it. And typically that's again
another piece of protein, and then maybe just a smaller
amount of vegetables a smaller amount of protein as well.
And so I really kind of stick to the whole foods.
(35:19):
You know, there are some things I like that are
would be considered quote unquote process but very minimally. Like
I do meat sticks pretty often, and you know, like
a meat stick like Chomps or Vermont is a is
some brands that we have here in the States. Oh yeah,
it's so you'll have to give me your address. I'll
(35:40):
send you some of them. But it's just like a yeah,
it's just like I don't know, beef Jorky or something
like that. But this stick is like, you know, large
and long, and so it's what's the other one. I'm oh, Billtong.
I like Billtong quite a bit. If you've had it's
so oh, it's the best. It's the best. So those
are one of the things I'll do on the side,
(36:01):
you know. And then I'm not afraid of fruit. Sometimes
I'll have fruit, a little bit of a lower glycemic
berries or you know, a smaller apple, or you know,
maybe a half cup of pineapple. I'm not afraid of
whole food carbohydrates. I just know that if I let
them get out of control, they'll get out of control.
And before I know it, I'm eating a whole mixing
bowl of fruit. So I just watched that, and so
(36:23):
that's kind of a day for me.
Speaker 2 (36:24):
You're listening to Solvent Healthcare Radio with Doctor K featuring
Temple Stewart.
Speaker 3 (36:29):
You must just better do your job and roll up,
and what's how we roll up? Then I take that's
all the thing, hopefully it's so nerds. I take the
sip of day. Yeah one, I take the can of stuff.
Speaker 1 (36:41):
We're really streamers live at Saga nine sixty am dot C.
Speaker 3 (36:54):
Yeah.
Speaker 2 (36:54):
I'll feel with Israelites rapt the bath against job bodyes.
We are back on Solvent Healthcare Radio, Doctor Kate. I
never heard about the yeast. Call about the.
Speaker 3 (37:06):
Yeah, so nutritional yeast. It's made by Brags, the same
people that do apple cider vinegar. It's it's almost this
like cheesy flavor. It really is, a lot of people
use it as a cheesy replacement. But it's got like
eight grams of protein per like two tablespoons. It's very
very small amount of and it's like flakes. So it's
this cheesy flake kind of thing. You can put it
(37:28):
on anything. And I really learned about it when I
had children, because you know, it's they eat one thing
one day and then the next day they don't want
a part of it, and so I was trying to
constantly get their protein up. But the nutritional yeast kind
of tastes like cheese, and it's also oftentimes fortified with
B vitamins and things. So I would tell people if
you've got mthf R or something weird like that, you
(37:49):
don't handle be vitamins, well, maybe get the unfortified version.
But it tastes very good and you can put it
on vegetables, you can put it on chicken. People put
it on popcorn for like a cheesy popcorn thing. Yeah,
So where do I get some A whole food sprouts,
any of your like, you know, kind of crunchy grocery stores,
a little bit health food stores, they'll have it. You
(38:10):
could definitely get an online as well. Oh totally. Yeah,
it's on Amazon.
Speaker 2 (38:15):
For sure, this one especially for you can try it.
Speaker 3 (38:19):
Yeah, it's in Yeah. Yeah, the kids have no idea.
You know, it tastes like cheese, so it's kind of
like it's not exactly like cheese. But you'll have to
let me know what you think.
Speaker 2 (38:28):
And calorie wise, is there much to it.
Speaker 3 (38:31):
Or you know, I think if the individual is hitting
their protein goals, I don't necessarily like to harp on calories,
especially if they've done the whole weight loss yo yo
game in the past, and calories are one of those
things where it's like, oh, I can eat more. I've
got four hundred calories. I'm gonna go eat an ice
cream bar or something like that. So calories make me
a little nervous in that realm, but I do monitor them,
(38:54):
so I don't think you can over In fact, I
know you can't over eat calories. You'll still cause a
pro problem long term if you're over consuming calories. But
like you said, protein's magical, and when you're consuming enough protein,
there's typically not an overeating problem. And so I kind
of handled that on an individual but on an individual basis,
but I think that that's a good rule of thumb.
(39:16):
It's just kind of figured out where the individual stands
with calories that they hate tracking and all that stuff.
I'm a fan of tracking for most of my clients,
at least initially. But yeah, I don't know if that
answers your question. Calories are kind of a yes or no.
Speaker 2 (39:28):
So I was to I was going to ask that
question specifically, but I was referring to the yeast that
gives no.
Speaker 3 (39:36):
It's I think it may be sixty sixty per two tables.
It's very low. It's very low calories.
Speaker 2 (39:41):
Amazing. And then yeah, and then you also said, uh,
you put collagen in your coffee.
Speaker 3 (39:49):
Mm hmm, yeah. Collagen not a complete protein. So I
tell people like this can't be or only protein source today,
but one scoopa collagen has anywhere from eight to ten
rams of protein as well, and so so why not
put it in something liquid? You can get multiple different
flavors of collagen. You know, I use Equips. I'm not
sure if you're familiar with that brand, but Equip Collagen.
(40:10):
They have a very good, high quality brand of collagen
that's fed from or it's made from grass fed cows
originative bag. It's very high quality. I use that. And
you know, if I have two cups of coffee a day,
I've just gotten nearly twenty grams of protein basically on accident.
You know, So I do that as well.
Speaker 2 (40:29):
Glorious, Yeah, the yeah, I really like that thinking about
ways to squeeze it in because I think there was
a colleague of mine that that mentioned, like I was
leaving some recommendations of protein intake online and it's like,
how can I do that and not overeak? Do my
(40:51):
calories and all these things and how can I get
and so this is just more fuel I think, too
powerful and finding ways to to to get more approtate
and take. Do you so your former collegiate athlete, like
soccer was your huckleberry? Do you what's your thoughts on
(41:15):
low carb slash keto when it comes to athletic performance?
Speaker 3 (41:20):
Yeah, you know, and I wish, I so wish that
I had found all this before I competed competitively in college,
because I really struggled a lot of the days I
really struggled with energy. I would have a hard you know,
we were doing the typical like chug of energy gel
before just the stuff that it's like, oh my gosh,
I wish I knew better back then. But you know,
(41:41):
I think that it. I think that every athlete is different.
And when I get athletes in my in my telemedicine practice,
it really depends, you know, when I get PCOS athletes,
I immediately get transferred back to when I was struggling.
And so I definitely know I should have done lower
carb in college and I would have felt way better
better performance wise. And I am not afraid to use
(42:03):
whole food carbohydrates strategically in those athletes as well, you know.
And that's completely different to my husband, who's like, you know,
six ' three does CrossFit all the time, like he
can handle some carbohydrates and his insulince stays it too,
you know. And so it really just depends, I think,
on the amount of lean muscle mass, the pancreatic compromise,
if you will, from like a PCOS athlete or something
(42:24):
like that. I think that that's the way to look
at it, and also just go off of what they're
telling me. You know, if they're telling me they're struggling
to get through a game, then maybe we should we
should up the carbohydrates a little bit. But I also
hear about these ultra endurance athletes who are like completely
carnivore and feel fantastic. So it's like one of those
(42:45):
things where it's like, I don't you know. I think
it really just depends on the individual. I think that
you could do it right doing both methods.
Speaker 2 (42:54):
Do you have any viewpoints on carnivore. Do you think
it's safe? Do you think it's it's something that has
a place for some folks?
Speaker 3 (43:04):
One hundred percent. Yeah, I absolutely do it. It really
made a difference for me, I think with just understanding
satiation cues and hunger cues and things of that nature.
So yeah, I'm absolutely pro carnivore. A lot of carnivore
people may get frustrated with me because I do think
I think vegetables are okay for the vast majority of people.
(43:26):
I don't think, you know, things like lectins and oxalates
are always bad. I think certainly in some cases, specifically
with people like autoimmune, IBD or gout, are things like
that where we really need to look at maybe removing
some of those things. But I think in general most
people can handle vegetables. But I also think carnivore is
very good for some people who just aren't at a
(43:47):
place where they can monitor or moderate things. You know,
for some people, introducing starchy vegetables really causes them to
kind of go off the rails, and so I just
I think that's another one where I know it's annoying
to say, but it's like one of those individual basis.
But I've seen so many people do so well on
carnivore that I don't think that we can deny it working.
(44:09):
And I think that it definitely has a place for people,
you know, specifically some of those conditions like I mentioned
autoimmunity and things like that. But you know, you see
Sean Baker stuff and all these people who are just
absolutely thriving on carnivore. So it's hard for me to
to try to deny it. I think it I think
it can work.
Speaker 2 (44:27):
Yeah, No, the testimonials are pretty impressive. I always like
to ask the nutrition it's the expertsy here their insights,
Like we've had Phil of Vedia on you know, a
cardiac surgeon, that big, big carnivore, proponent of carnivor in
his diet and advocate and and so. Yeah, the testimonials
(44:50):
are definitely, definitely impressive. I just haven't I don't know
too many people personally that I've tried it, but yeah,
it's it's interesting to see. How about we never touched
on fasting, like you have an opinion on restricted time,
restrict eating or in fasting.
Speaker 3 (45:08):
Yeah, you probably saw that study that came out a
couple of days ago.
Speaker 2 (45:11):
Right, CARDIACTI.
Speaker 3 (45:15):
Horrible? They actually, oh it's so bad. Yeah, I mean
it's not based on anything. I think Doctor Brickman just
posted a really good video debunking it. But yeah, I'm
a huge fan of fasting. To answer your question, I
think when done and used correctly, it can be a
phenomenal tool for people. I think where we need to
be a little bit cautious is most of the research
done on fasting is not done in women, So I
(45:36):
think we have to be a little cautious with cycles specifically,
you know, reproduction, pregnancy, breastfeeding. I think it gets slightly
more hairy there where we need to just pay attention
to hormonal changes. I think some people overdo fasting. Like
I usually don't recommend women, especially reproductive age women, fast
every single day. And when I do do recommendations for fasting,
(45:57):
I tend to like people to fast dinner or pull
dinner up earlier than I do. This constant breakfast skipping.
But again, this is another situation where some people just
the minute they eat in the morning, they're hungry for
the rest of the day. And so I think it
kind of depends on your schedule. What's realistic for your family,
you know, are you having family dinners at night and
(46:17):
then you're just sitting there while everyone else is eating.
So I think things like that we should look at.
But I do recommend intermint fasting. I think it's a
great thing to go alongside keto low carbs, specifically for
people with you know, metabolic like hypertension. Some of the
best results I've gotten with blood pressure and A and
Z and blood glucose is with fasting in combination of keto,
(46:40):
as you know. So yeah, I'm a big fan of
intermin fasting. I just think with women, especially reproductive age,
we just need to be a little bit more cautious.
I've seen plenty of clients that will lose their cycle
or something like that and then come to me trying
to lose weight but also keep a healthy reproductive cycle.
And I think sometimes we tend to just do a
little too much right out of the gate so that
(47:00):
I think it's great.
Speaker 2 (47:01):
Yeah, I was late to the game too, Like I
do the time restricted eating, Like I don't skip breakfast.
I've been doing that for five years, mostly just for convenience,
and I would often recommend that to colleagues and say
give it a try. And what I did notice that
trend amongst women, not only reproductive women, but even like
the paramoutopausal women. Yes, it just just wasn't working and
(47:23):
they were My humble opinion is this, you're you're you're
too stressed. Like you it's drawing too much cortosols so
that the impacts are are not there. And and it's
one of those things where you know, I always say,
listen to your body. If you're hungry, eat man, like
it's you don't have to push it's eleven and you
want to push it to twelve. Like if you think
about that at a high level, it's a been nonsense,
(47:44):
but I I personally love it and and encourage it
for folks to try it. But the point you made like,
if if I were to have the ideal scenario, it'd
probably be as you mentioned, eat supper earlier. And then
(48:05):
I really think that's probably the most logical, Like when
you think about circadian rhythm and like optimizing health in general,
that probably makes them most sense.
Speaker 3 (48:15):
Yeah, one hundred percent. And there was a study I
keep talking about doctor Begman because he's the one who
introduced it to me, but it was on his page
and it talked about some of that. It talked about
there was better visceral fat loss, there's better anyone sees
even inflammation lowering when skipping dinner a post to so
I thought that was pretty interesting. But that's where they
(48:38):
take like a stressed out population and they'll be stress
out with the with the internet and fasting, and it's like,
oh no, but you know, personally, I do do skip
dinner and right when my kids get home. They usually
get home at about four, sometimes a little earlier. I'll
have dinner ready and made and then they'll eat. Sometimes
they'll snack later, which I'm totally fine with. But we
(48:58):
still are able to do dinner as a family, will
go for a walk in the evening or something like that,
where it's like, okay, it doesn't it doesn't have we
don't have to eat at eight o'clock, you.
Speaker 2 (49:06):
Know, no, fair enough. I got a couple of quick
hitters for you too. I heard you mentioned lifting heavy
and exercise. Where does that? What's the approach for many
of your patients when it comes to exercise.
Speaker 3 (49:24):
Yeah, so I start I meet them where they are
most Some I would say most my clients don't lift,
don't lift heavy, or I haven't ever lifted before, and
so I think just simple steps in the right direction
of like we need to build lean muscle mass, because
there's only so much you can do diet wise before
it just gets extremely restrictive and or you stop seeing
results if there's like zero lean muscle mass. And even
(49:46):
in my clients, it's like I don't necessarily need you
to go straight to you know, orange theory or do CrossFit,
but like, let's get some bands, or let's do some
resistance uphill walking or something to build that lean muscle mass.
So I really value lean muscle mass. I think it's
one of the best things we can do for mortality
and frailty as we age, etc. And so I definitely
(50:07):
encourage it in every single one of my clients. And
then I like some of the you know, steady state
cardio and lower impact if the individual is just got
high cortisols all the issues going on, and so I
incorporate both resistance training and cardiovascular exercise. But I think
it's a must when we talk about longevity and health
(50:28):
and chronic disease prevention, and the more muscle mass the better.
I encourage a lot of my clients to get a
DEXA scan or do your arm r through them or
something just to have an idea of like, Okay, this
is my visceral fat opposed to my muscle mass. And
so it's interesting to see a lot of women fear
lifting weights and I hope to break that stigma of
because it is really your best friend when it comes
(50:50):
to weight loss.
Speaker 2 (50:51):
Could not agree more. All Right, last question, what are
we going to do as as healthcare provider is to
get the word out, like to change the change the landscape.
It really is an uphill battle, but it's such an
important one. It's a loaded question. I just was curious
(51:13):
if you had any insights.
Speaker 3 (51:15):
You know, I think doing what we're doing now, I
think using the same channels that young people are using,
doing the same thing that the generations under us are doing,
getting podcasting out just like you're doing YouTube and social media,
and ultimately the results speak for themselves. So like people
are waking up to this, people are already kind of realizing, Okay,
(51:37):
conventional medicine will save my life, but it may not
be the best avenue for me to prevent chronic disease
long term. And so I think just continuing to spread
that word of like doing it the way the younger
ones are doing it and making sure our message is
heard by them too. And so I think there's with
titles comes a lot of respect, and so I think
(51:58):
using that appropriately and making sure that you know, we're
telling our testimonies, We're showing the testimonies of the people
that are working under us and doing all the things
that that you know you're doing and all the other
influencers and stuff are doing in this space to get
the word out. I know, I wish there was a
magic wand we could wave right to like get everyone
to hop on board. But I think people are slowly
(52:20):
waking up. At least I've seen it in the in
the last you know, four or five years that I've
been doing it.
Speaker 2 (52:26):
I love it. I love it, Temple, this was amazing, amazing.
I am really appreciate you landing on the show and
sharing your insights. Where can people learn more about you?
Speaker 3 (52:39):
Yeah, so I'm on every platform TikTok, Spotify, Instagram, all
the things Facebook as the dot ketogenic dot nutritionist. And yeah,
thank you for having me on. It was an honor.
And if anybody in your audience has questions, don't hesitate
to reach out. But this was a lot of fun
and thanks for having me on.
Speaker 2 (52:56):
Absolutely, thank you so much. Teb you We're going to
have to have you back. Knowledge dropped everywhere.
Speaker 3 (53:02):
I love it.
Speaker 2 (53:02):
Thank you so much for listening to our episode with
Temple Steward. Ketogenic Nutritionists want to thank our sponsors betterhelp
dot Com largest online canceling platform. You gotta check out
better help dot Com backslash solving healthcare. You get ten
percent off check out Element. This is what I use
anytime I gotta use some exercise post exercise when I'm
(53:23):
fasting sugar free electrote drink They're balling. Go to drink
Element dot com backslash Quadcast and get your free sample pack.
That's drink Element dot com backslash quodcast. Also make sure
to check out our twenty eight day reboot course. Those
that are trying to get into the health kick, we
keep it simple, highly effective ways such as increasing your
(53:44):
protein intake, getting your ten thousand steps in, turning off
your screens an hour before bed to enhance your sleep.
All these steps that we do together to try and
improve our health and wellness. Check out twenty eight Day
Reboot dot co dot co. That's twenty eight Day Reboot
dot co. You want to learn more about what we
throw down, go to doctor Quadro dot ca A. And lastly,
(54:05):
if you want to sign up for our newsletter, that's
Quadcast dot substack dot com. Quadcast dot substack dot com.
Connect with us on Twitter, Instagram, YouTube, Facebook, TikTok threads
at quadcasts. You can leave any comments at Quadcast nine
nine at gmail dot com. We'd love to hear from you.
We constantly want to improve on the show's content. Don't
(54:26):
be shy talk roso peace.
Speaker 3 (54:29):
I remember seeing you when spaghetti strapping, napsack hell, stop
by your own fact. When I've seen it, I was like,
damn girl, so you have a man.
Speaker 1 (54:37):
Buddy, No radio, no problem. Stream is live on Saga
ninety sixty am dot c a
The views expressed in the following program are those of
the participants and do not necessarily reflect the views of
Saga nine sixty am or its management.
Speaker 2 (00:11):
Turned my music. Ha ha ha. I'm from the streets
where the forecast nation. Welcome back, feeling good, folks, feeling good.
We have Temple Steward, dietician aka ketogenic pnutritionists in the house.
(00:35):
Excited about this episode. Excited because it talks about the
benefits of ketogenic dietes and low carb but hearing her
story on why she went that way and how she
transformed her own life being able to overcome PCOS, which
I know a lot of women are going through. And
(00:56):
just hopefully folks will feel inspired to change your lives
through what they eat, you know. And I know ketogenic
diets might seem extreme for folks, but might just be
a matter of reducing your carbon intake. You your refined carbontake,
not necessarily going in ketosis. But I really think y'all
(01:17):
will will love this episode because you realize that you
have the power to really transform your life. And yeah,
I love this episode with Temple stew act not stew
Alt but Steidt. Yeah, baby, all right, So before jumping
into it. We're gonna hear word from our sponsors. First off,
(01:37):
better Help this is the largest online counseling platform worldwide.
They change the way we get help with facing life's
challenges by providing convenient, discrete, and affordable access to licensed therapists.
Better Help makes professional counseling available anytime, anywhere through a computer, tablet,
or smartphone. Sign up at betterhelp dot com backslash Solving Healthcare.
(01:59):
That's better help dot com backslash solving healthcare and get
ten percent off sign up fees. Or go to better
Help and use this promo code solving Healthcare. Next, I
want to tell you about elements. That's L, M and
T for real. The key to proper hydration isn't just water,
it's water plus electrolytes. This balance is vital to avoid
(02:20):
issues like muscle cramps energy dips often caused by dilution
of electrolyte levels. So enter Element, an electrolyte drink mix
that's tasty, convenient, and free from sugar and artificial additives.
Co created by my Boy, Rob Wolf and Lewis and
Element provides optimal ratios of sodium, potassium, and magnesium, ensuring
(02:41):
not only health and performance benefits, but also a delightful
tasty experience like orange Salt, Citrus Salt, and then new
and delicious water melon Salt my favorited. And for those
that sign up, you get a free sample and to
celebrate our partnership right now, we're we're offering a resample
pack on your first order, So you go. You simply
(03:04):
have to go to Drink Element dot combackslash Quadcast. That's
Drink Element dot com backslash Kwa dcast. Last one I
want to mention is our twenty eight day reboot course.
A lot of people feel stuck, a lot of people
not sure how they get out of this rut when
it comes to their health and wellness. So we created
a twenty eight day reboot course to just rejuvenate folks.
(03:27):
We talk about our principles of nutrition, movement, stress management,
and community. We give you a guy on a daily
activity to be able to try and achieve those goals.
So go to twenty eight day Reboot dot Co. That's
twenty eight day Reboot dot co. A right, folks. I've
been following Temple online because her content is fire. It
(03:48):
is blazing, okay, folks, inspiring people to lose weight. And
she has a story of her own where she gone
through her own journey, and there's nothing more powerful than
someone that has gone through it themselves. So, ladies and gentlemen,
I got the ketogenetic Nutritionist Temple Steward in the house.
(04:10):
Welcome to the podcast.
Speaker 3 (04:11):
Hey, thank you. It's a total honor. I'm excited for
this one. This is gonna be fun.
Speaker 2 (04:15):
This is going to be fun. And I really want
to enforce that what you throw down on ig it
really is valuable. And I know you've got stories to tell.
I'm sure about how your content has changed their lives
of so many. But maybe we could start Temple with
what landed you? Hear, like, how are you getting into
(04:36):
the keto space? How are you becoming an influencer if
you will when it comes to diet and nutrition?
Speaker 3 (04:44):
Yeah, yeah, yeah, so I think it all really started.
So I grew up in the Deep South. I grew
up in Mississippi. If you guys are familiar with Mississippi,
it's known for its rich culture and even richer food.
And so I grew up, you know, eating all the things,
and and I had a bit of a weight problem
when I was a kid, but nothing I really knew
our thought was bad and nothing my parents were concerned about.
(05:07):
But you know, I was always the heavier kid, and
so it really started there. I started having you know,
the abnormal cycles, kind of the PCOS like symptoms pretty young,
and nothing was ever really done about it. It was
always chalked up to, oh, you're an athlete, you play soccer, like,
it's probably just your physical activity whatever, and so you know,
I started to not really I mean, I started caring
(05:29):
about nutrition really when I was in college. I realized, hey,
I feel real sluggish when I eat like trash, so
maybe I'll start eating a little bit higher protein and
things like that. But nothing really really changed for me
until I really got out of college. So I would
really say that my college years were spent in sickness.
I was overweighthed I was probably fifty sixty pounds heavier
(05:49):
than any of my athlete friends, and I just struggled.
I didn't have any energy. My cycle was super weird.
And you know, I didn't know that I would get
into the field of dietetics. I didn't even know that
clinical dietitians spent most of their time in the hospital
I just thought, hey, I'm kind of interested in food.
I like food. Let me get this degree and figure
out what I'll do with it later. And so I
(06:11):
got my dietetics degree and still pretty heavy, and eventually
landed myself at a VA hospital, which it's a veterans
affairs hospital. I absolutely loved working with veterans, but I
felt like an impostor. You know. I was sixty fifty
sixty pounds overweight. I was still struggling, and here I
was trying to counsel these people as a dietitian and
(06:32):
it wasn't working. You know, I wasn't seeing any a
one cs go lower. People were getting sicker, they're diabetic.
Everything was just getting worse. And so I got really
really frustrated with the norm, and you know, to put
it short, I got my hands on some books doctor
Ben Bickman and doctor Jason Pong, you know, kind of
the heavy hitters in this field, and I started to
change things. And that was really I call it my
(06:55):
young life crisis, because everything I had learned and was
taught about being a dietitian and giving nutrition recommendations was
really flipped on its head. And so when I started
seeing these changes in my own life. I really started
questioning the quote unquote dietetics model and questioning this paradigm
of whole grains and what's healthy and you know, avoiding
(07:17):
saturated fat and all these things that we were taught
and I was doing the opposite essentially. And it wasn't
long before I had dropped fifty or sixty pounds and
I felt better than I'd ever felt, you know, in
my entire life. And so that was really I jokingly
call it my young life crisis, but I really did
have a lot of It was hard to work in
the hospital at that point, still giving these these recommendations,
(07:39):
and so that was really the turning point in my career.
And you know, I left out a huge piece of
the puzzle. I mentioned pcos when we were talking, but
pcos really affected my young life. It was my first
year as a dietitian and I got this diagnosis. I
had just gotten married, and you know, I'd always wanted
to be a mom, and I sat down with this
obg in and they basically told me, like, you really
(08:02):
don't have a lot of options. We need to put
you on pat foreman spur on a lactone and birth
control and come back when you want to have a baby,
and we'll have to get you on you know, clonate
and all the normal things that they do. And I
just wasn't happy with that, and so that really kicked off,
you know, a large spark in me to figure this
out on my own. And you know, now I call
my pcos reversible in remission, whatever you want to call it,
(08:25):
you know, in the details. But that was a huge
piece of my puzzle is getting that diagnosis and basically
being told there wasn't much I could do about it,
you know, and I found myself really frustrated with that,
but it definitely kicked off the spark of going down
this different path and away from conventional dietetics information.
Speaker 2 (08:44):
Wow. Wow, it's an incredible story, Temple, And I'm wondering
even I know you touched on it a bit, but
the classic dietetics teaching, like what you learned in school,
what you brought to your patient, what was some of
the highlights that really came to mind when it came
(09:04):
to informing your patients.
Speaker 3 (09:07):
Yeah, so, you know, I'd only even heard of the
ketogenic diet are low carb, high protein one time in
undergrad and It was from one of my favorite professors,
and she truly meant well and wanted us to learn.
But that's the first time I'd ever even heard of it,
and I only knew that, oh, this is something that
we used to treat people with epilepsy or people that
are struggling with this and that and neurodegenerative disease, et cetera.
(09:30):
But it was it's very rare, it's very hard, you'll
never stick to it. You can't use it for you know,
diabet diabetes and obesity. But you know, the highlights of
what dietitians are taught is very very heavy carbohydrate complex carbs,
whole grains, lagoons, those types of things. And there's quite
a bit of fear still around saturated fat. I do
believe that that's changing slightly with the younger dietitians, but
(09:55):
there was very much a fear of eating too much
red meat and eating too much protein in having you know,
really any fat at all. And it was very you know,
calories and calories out model, and that was all we
were taught. If someone's overweight, they're obviously eating too much.
If someone's overweight, they have no discipline, you know, they
need to exercise harder, they need to drop their calories.
(10:16):
We were never taught about insulin sensitivity and making you know,
glucagron like peptide and all these things work in your favor.
And so, you know, when I got out and I
was practicing, I found it very frustrating. To be honest,
My clients would come back and they'd be like, Temple,
I'm starving, I'm eating less calories. I'm trying to do
what you're telling me, but I find myself, you know,
binging at night because I'm so hungry and all this
(10:39):
other stuff. So I would say, you know, those are
kind of the top highlights. There was really no mention
of sugar being a problem or you know, these refined
carbohydrates being too much of a problem. It was all
about quote unquote moderation and watching out how much you
ate of this. And so you know, like I said,
when I got out and I got into clinical pract
(11:00):
just I quickly realized, like this doesn't work, Like people
are sicker and getting bigger than ever, and there has
to be some sort of change or we've just completely
missed the bullet.
Speaker 2 (11:09):
You're listening to Solvent Healthcare Radio with doctor K featuring
Temple Stewart.
Speaker 1 (11:29):
Stream US live at SAGA nine sixty am dot C.
Speaker 2 (11:50):
You're listening to Solvent Healthcare Radio with doctor K featuring
Temple Stewards. When it comes to nutrition, I think it
is very personalized, but it's amazing how the opposite works
for so many people and what I learned in medical school.
In many ways, I do the opposite, which is crazy,
(12:11):
Like I, you know, high protein, I'll lead as much
red meat as like I don't limit my red meat consumption.
I don't think about that. And it's just it's incredible
how we've come so far and how little professionals like
you and I were trained in other ways to empower
(12:34):
our patients.
Speaker 3 (12:37):
It is it's it's shocking, really and I'm glad there's
those of us that are changing the tide right and
helping our patients in different ways.
Speaker 2 (12:45):
For sure, absolutely, so I I'm curious how did you
land on ketogenic diets for yourself, because once again, you know,
you're you're mentioning many books and many and many influential
people in the field of I don't know and nutrition
(13:06):
that weren't necessarily keto doing ket keto diets themselves but
were we're you know, whether it's low car, whether it's
interimn fasting. So how did you land with Keto? Good?
Speaker 3 (13:21):
Great question. So when I went to my OBI, they
pulled a lot of lab works or a lot of
labs and I got it back and I of course
requested it. I'm like, okay, I can read some labs.
Like this is my first year as a dietician. I
was still very much green, but I wanted to see
what was happening inside my body. And that's when I
first saw the high glucose in the high A one
C and I left the office looked on my you know,
(13:44):
my lab core portal, and I remember thinking, shoot, this
wasn't even mentioned to me. Why did he not say
anything about my ae C, like this is this is
higher or if as high as some of the diabetes
clients that I'm seeing, and so are pre diabetes, and
so I that that really was where I started to think, oh, shoot,
like PCOS. Then I started doing my research on PCOS
and I started to make all these connections. It's basically
(14:05):
diabetes of the ovaries for the vast, vast majority of
people who have it. And I'm thinking my glucose is high.
My A one sees high. And that's when I started
to dig a little bit more. I went and requested
a see peptide and a fasting insulin and things like that,
and I realized, you know, I'm twenty two years old
at this time, and I was thinking, why are my
numbers this bad? I played Division one soccer, I worked
out often. I played soccer for ninety minutes multiple times
(14:28):
a week. I should be like peak performance. My labs
should not reflect this type of health. And so that's
where I started to think, Okay, you know, what are
some alternative methods. What I'm doing with my patients right
now is not working. What I'm doing with my own
body is not working, and I should say too. Before
I even got the PCOS diagnosis, I really was struggling
(14:49):
with my weight and I started to try everything. So
I went down the vegan road. I went down the
whole my plate method and was counting all my calories
and doing all that nonsense, and none of it was working.
In fact, I probably made myself worse doing that because
I was so obsessed with the numbers and the excessive
exercising and all these things, and it just was making
me puffier and more inflamed and all the things. And
(15:12):
so when I started to look at the actual numbers
is where I started to think, Okay, glucose is elevated
because I'm eating carbohydrates. Let me start lowering this and
see what happens. So that was kind of my first
couple steps out of the gate, and I started, Oh man,
my A one C is going down. Now look at
my fasting insulin it's going down. Oh my, see peptide
is going from like three point two to lower. And
so I'm thinking, you know, this is working, and so
(15:35):
I started. I first started with low carb and then
I started to get tighter and tighter. I even entered
a stage where I did carnivore for quite a bit.
It was almost four months carnivore just basically red meat
and some limited vegetables. And so that's essentially what took
me down the path is I was looking I was
kind of adding my numbers up with the lab work,
and then changed looking at what my diet was doing,
(15:55):
and I just it was constant improvement. So you know,
I was taking this information from the outside that was
telling me you shouldn't be doing this. This is backwards,
You're going to get sicker. Yet my blood pressure was
going down and it wasn't ever hugely elevated, but it
was not in a great spot. And then my A
and C started to go down, My fasting insulince started
to go down, and so I was thinking, well, if
it's so bad for me, why is all my numbers
(16:16):
and why is all my lab work improving? And that's
really where I stumbled kind of and found myself finalizing
at the ketogenic diet because I do like vegetables. I
don't think there's necessarily inherently anything wrong with some vegetables,
and so I just found that it was easiest for
me to control my hunger, it was easiest for me
to feel satisfied long term. And I don't necessarily think,
you know, everyone has to be keto. I think it
(16:38):
just depends on your athleticism, like your lean muscle mass,
your insulin sensitivity, et cetera. But for me at that time,
I'm a dietician sitting in a hospital eight hours a day.
I'm not getting a ton of movement. It really just fit,
and it really improved my numbers quite a.
Speaker 2 (16:52):
Bit well, and in what kind of timeline temple, when
you when you, when you, whether it's the local hard
to keto or all together, like in terms of where
you are, what got to where you are now?
Speaker 3 (17:08):
So where right that was? That was probably about six
years ago. But I'll tell you this, in about three
to six months, I had lost the majority of the
weight and about three to six months I had lost
about forty pounds. And I have played with my diet
since then, just kind of figuring out what I want
to feel best on. I've had a baby since then,
so obviously things changed with that a little bit as well.
But you know, I lost that initial bout of weight
(17:30):
very quickly, and I see that in a lot of
my clients as well. And now I feel really good
about where I am diet wise. I do a bit
of carb cycling based on my workouts and training and stuff,
and so yeah, I feel good and I'm open to
changing in the future if that's what it takes. But
my lab work is phenomenal. And my last A and
C was a three, I mean not A and C
(17:51):
fasting INSULM was three, and so I had a lot
of these good markers. But I would say it initially
it took about three to six months. And I mean
I started losing weight the first week I tried it,
whereas I had been trying these calorie counting and vegan
and I did weight watchers and that was a mess
and neom and all the things, and it just was
a struggle. I'd lose half a pound a week, gaining
two pounds the next week. It was just a mess.
Speaker 4 (18:12):
Wow. Wow.
Speaker 3 (18:13):
And so.
Speaker 2 (18:16):
You learn this for yourself, you go through the exercise
of going low carb taketo. So how did you bring
this to your clients? Right? Because once again, as a professional,
it's always tricky when the guidelines say to do A,
B and C and you're doing X, y Z. How
(18:39):
was that journey?
Speaker 3 (18:41):
It was a little shaky at first, I'll tell you
this because I was still a clinical dietitian, so still
working in the hospital under the influence of a lot
of indocrinologists, hospitalists, all the things. And so I was
still handling the you know, the diabetic that came in
for this and that that's you know, getting whatever amputated.
And I'm having to Golan why your sugars are so high?
And so I was really nervous initially, because remember this
(19:05):
is like my first or second year as a dietitian,
and I'm young, and all these veteran physicians and everything.
It was very intimidating, and so I started very slowly
incorporating low carb with my veterans, and I would float everywhere.
I was kind of a flow dietitian. I'd be in patient,
I'd be at the diabetes clinic whatever. I started mostly
in the diabetes clinic, and the intercrinologists there had never
really used low carb, had never certainly was not using keto,
(19:28):
and we started to get phenomenal results, so much so
that people the VA, like different clinics from where I was,
was sending their patients up to our clinic because we
were getting them off so much insulin and we were
getting off the met form and all this stuff. And
so that was the first time as a dietitian I'd
ever felt I'm actually making a difference in these people's lives.
They're coming to me either, you know, having way less infections,
(19:49):
they're not having all this high blood sugger issues. They're
feeling energized for once instead of feeling so sloushy, and
so it just I watched this in my veterans, and
I just was that was really like the light bulb
moment that I think I realized I will never be
able to go back. I don't think I'll ever be
able to get this information out of my head. And
even the physicians that I was working with were really
(20:11):
super supportive, incredibly kind, and I think that a light
bulb went off in their head as well because they
were pulling in all these patients from everywhere. I got
so much I couldn't even I couldn't even keep a
caseload because it was just hundreds and hundreds and hundreds,
because these people were getting such good results with this,
and it was very little talent on my part. It
was just like, hey, let's, you know, fix the root
(20:34):
cause of what you're dealing with, and the results speak
for themselves on their glucose monitors and their lab work.
And so it was shaky at first because I didn't
have a ton of support from my own colleagues in
terms of dieticians and upper management. But when the physicians
started jumping on board and I had a super supportive
(20:54):
into chronologist that was working with me, it was like,
all right, well, you can't really speak against this because
it's work working so well. These people are getting much
much better quickly, amazing.
Speaker 2 (21:04):
And what I love about this is it empowers so
many folks. That empowers the dietitians to realize that you
are altering the course of people's lives, Like you're literally
saving lives by introducing like we're trying to reverse their
diabetes or improve their sugar control. We see the complications
(21:25):
on a regular basis. But it also empowers the patient
to realize that you got this, like you could really
do this, like turn your life around based on how
you eat. And so I'm curious Temple, when it came
to making those changes for your patients. Was this because
a lot of I mean, not to sound like DeBie Downer,
(21:47):
I don't know what the term is, or like some
patients just don't want to change, right, they're just not
that they don't want to put in the work, or
there's just too many obstacles in our way. So I
was curious to hear was like, was it buy and easy?
Did you have to ease some of these ideas into place?
Did you just introduce keto cold turkey? Like what was
(22:10):
the general approach to a lot of your patients?
Speaker 3 (22:16):
Yeah. So initially, I think it was a very big
learning curve for me to really be confident enough as
a young dietician to have hard conversations, because at first
it was very me skirting around the bush of like, Okay,
well this is gonna happen if you don't do this.
And then I got to the point where like, oh no,
I don't want this patient to come back to me
or end up in our er with with a problem,
(22:36):
you know, And so I started to be very honest
and blunt and open. And then you know what helps too,
is I really like I gathered all these diagrams and
I explained, like, this is the glucose curve when you
eat carbohydrates versus the glucose curve when you have a steak.
And so I started explaining a lot of this much
better and kind of learned a good flow in terms
of making this stick and in a digestible manner. And
(23:00):
I really believe that the vast majority of my patients
wanted to get off these medications, wanted to lose weight,
wanted to get this under control. And once I explained
like this is the reason we're doing what we're doing,
it clicks for them as well. Now, you know as
well as I do. There's some that you just that
you can lead a horse to water, but it doesn't
matter what you do, they're not going to drink it.
And so I had my fair share of patients like
(23:22):
that as well, but ultimately I think the vast majority
when I really explained what was going on, why, what
the purpose behind this was, and showed them results. I
would have pictures of other veterans in my office that
had before and after you know, that had given me
permission to share, and they're like, yeah, I want that too,
and so I think recept they're you know, I think
(23:42):
it was received well when I took some time to
explain the problem with working in the clinical setting is
a lot of times I had ten minutes with the
patient and then I was I was getting shoved out
of the room because someone else was coming in or
whatever else. And so that's ultimately what led me out
of the clinical setting was I didn't feel like I
had enough to enough time to address and fully help people.
(24:04):
I feel like I was just throwing papers at him
and you know, as they're getting discharged on their way out.
And so yeah, I think that answers your question. I
think ultimately it was received well when I took some
time and was able to explain it well as well too.
Speaker 2 (24:18):
You were listening to Solvent Healthcare Radio with Doctor k
featuring Temple Stewart.
Speaker 4 (24:23):
Out of the night into the wato It pushed from shore,
breaking in and the stillness of the bay.
Speaker 1 (24:40):
No Radio, No Problem stream is live on Sagay ninety
sixty am.
Speaker 2 (24:45):
Dot c a.
Speaker 1 (24:47):
Rue a, Jewels Fast one and one named Jewels Fast
one and the Slow Mo.
Speaker 2 (24:56):
We are back on Solvent Healthcare Radio with Doctor Kate
featuring Temple, Steward and Temple. Would you have to what
would you suggest? Something gradual or like That's where I
was always curious that can you say, like, Okay, you're
stopping your whatever your grains today and you're having increased
protein tomorrow. Like how would you introduce that to folks?
Speaker 3 (25:20):
Yeah, totally. Some people, their first you know, thing that
they needed to focus on was not high protein, low carbon.
It was like you need to stop drinking a six
pack of soda every day. So like it kind of
just depended on where that individual was. And I think
that you made a comment earlier about how nutrition really
needs to be individualized. And I completely agree. Some people's
problem right at this moment isn't like getting enough protein
(25:41):
and it's stopping, you know, stopping by Dunkin Donuts every
single morning. We've got to cut that habit, you know.
So it's all about triage what's causing the worst problem
for them in that moment. And then I think once
the client or patient or whatever realizes Okay, I can
do this, then you move on to the next problematic habit,
and you really before they know it, you know, six
months down the road, they've lost twenty thirty pounds and
(26:03):
they've kicked all these habits that they thought they would
never be able to break free from. And so, yeah,
it was very gradual for some. And then I had
the occasional patient that was like, you know what, to
heck with it, I'm going to quit everything tomorrow and
feel fantastic, And that was more of a rarity. But
I had some of those as well, and you know,
they would experience extreme change pretty quick as well.
Speaker 2 (26:24):
Oh man, I.
Speaker 4 (26:28):
Hear you.
Speaker 2 (26:28):
And so after transitioning from the hospital setting into your
own shop, how was that transition for you? Was that
like it must have been freeing to a certain degree,
knowing that there's less constraints on you. But what was
that transition like? And then what when did you become
(26:51):
the ketogenic nutrition it? Like? When did that start to
blow up?
Speaker 3 (26:56):
Yeah? It was by accident. So I actually we had
my husband and I adopted my oldest daughter in December
of twenty nineteen, and I wasn't happy with the senator
to daycare all day. She had had a traumatic experience
in life before us, and so I really wanted to
be a little bit more available. And I had already
been thinking in my head, Okay, you know, I can't
(27:18):
see myself working in the clinical setting from here on out.
I'd really like to be my own boss and control
my hours and really spend time with a lot of
my clients. And so I tossed around the idea. I
actually quit the year that March twenty twenty, so that
was a busy year for all of us, and I
quit that month and that's when I started my Instagram,
and I thought, you know, my husband so supportive. He
(27:40):
was like, Oh, you're going to do great. This is
going to be awesome, Like you're going to be your
own boss and get all these clients and help so
many people, and it was true with it by April.
By June of that year, I had already like exceeded
my client caseload at the hospital. And so, you know,
I think there's so many people that are so desperate
for help, whether it's online or just you know, your
(28:02):
average Joe. It really the results speak for themselves in
this case as well. And so my clinic quote unquot
clinic telemedicine practice really went well on Instagram and social media,
and so I just kept it up and I was
able to stay at home with my daughter and I
was eventually got pregnant a year later, and so yeah,
(28:23):
that's kind of March that year of twenty twenty was
when it really started. I would say twenty twenty one
was when I really knew, Okay, this is what I'm
going to do for the rest of my life.
Speaker 2 (28:30):
Wow. No, I'm so we all are grateful that it
worked out Temple, and I'm wondering, even just given a
few testimonials of the practice of folks really transforming their
health and their trajectory.
Speaker 3 (28:53):
Yeah, you know, I had several veterans that actually followed
me from the hospital to my tele medicine clinic, which
was very flat like it just was so honoring to
me that they trusted me so much to leave, you know,
what's being paid for for their health care, to use
their own money and continue with me. So I had
several of those. I had several veterans that had dropped
(29:14):
a one c's down to normal range, that had currently
been on several different oral agents for diabetes. I had
several veterans that I had lost sixty to eighty pounds,
some of which I still keep in touch with today.
And so those were some of my initial ones of
twenty twenty of like, man, these veterans are following me
over here, and they're still seeing this incredible success and
now they're going back to their VA doctors and telling me, hey,
(29:36):
I followed this VA dietitian and so you know that.
And I've had over thirty five people, thirty five women
with PCOS get pregnant, which I think is yeah, it's truly.
I think infertility is one of the hardest things that
someone can ever go through. And so to change your
diet to maybe implement a couple supplements and then get pregnant.
(29:57):
I've had several of those go through multiple rounds of
successful IVF, and so some of those testimonies of like
it's less about cosmetic weight stuff and that disease management,
it's more about, like, I want a child for my family.
I think some of those have been very emotional for
me as well. And to watch them flourish and then
get pregnant again, and so some of those have been incredible.
(30:19):
I had a client recently lose over one hundred pounds.
She's been working with me since twenty three, beginning of
twenty three, and so, you know, just some of those
things where you're like, I never would have seen myself
impacting these people, but now they will remember me for
the rest of their life. And that is a huge weight,
but also an incredible honor to see that these people
(30:39):
have just put in so much work and what when
they really had not a lot of hope maybe in
conventional medicine in some ways, or they never thought I'd
be able to get rid of PCOS or hypertension or
this metabolic stuff or anything IBD, all of it. You know,
a lot of this stuff can be reversed, and when
they realize, oh, I can be disease free, I can
(31:00):
be free from these burdens, from the burden of obesity.
It's just I don't know, it's really it's really cool
to watch.
Speaker 2 (31:06):
Oh man, it's it's it's everything. It's just I mean, you,
like we mentioned before, you are literally transforming somebody's life
and the ripple effects you have too. That veteran, that
woman that was having trouble getting pregnant. They mentioned Temple
(31:27):
and the work that they've done together to get to
a good spot. People are inspired when they see that.
They are inspired when they follow follow you on Instagram
and see the transformation. So I I am right there
with you. This is this is powerful stuff. I mean,
as I often say on our show, like I I
(31:49):
work in a QK obviously in the I c U.
And and that's obviously super, super satisfying. When you can
save a life. Yeah, when you when you someone here's
your content or here's an episode like this and then
starts to transform their lives too, like that is just
(32:11):
as powerful because you know they're avoiding eventually landing in
that sick care system.
Speaker 3 (32:18):
Yeah. To you, they're eventually you know, coming to you
or you are whatever else.
Speaker 2 (32:22):
Yeah, exactly. So I'm curious just to give some people
some glimpses into, say, like a ketogenic diet or relatively
low carved diet. What would be a typical lunch, breakfast
supper that some of your clients would be jumping on
(32:44):
the train for. Because a lot of people that I know,
when I break up the idea of keto, they automatically
think of ninety five bacon cycles of bacon and so forth.
I said, yeah, so I think it's worth getting into
maybe a bit of the weeds in terms of stamples
(33:07):
of diets that you would recommend to your.
Speaker 3 (33:10):
Clients totally, and I'll give you a sample of my day.
And I want to say to really, anyone who just
kicks refined carbohydrates and refined carbohydrates, cookies, crackers, chips, anything
baked those types of things is compared to the rest
of the population eating a lower carb diet. And so
when we say low carb keto, yeah, there's nuances around it.
(33:31):
Keto is definitely much lower carb. But yeah, just understand
just even getting rid of those processed foods for anyone
listening put you in a different category than the majority
of the population. And so that's usually my first step
for me. A ketogenic diet. Like I mentioned earlier, I
follow a little bit of a cyclical diet. So when
I lift heavy or i'm running ways, I will typically
(33:52):
have more of like forty to sixty grams of carbohydrates
that day. But on a low carb day where I'm
mostly set in tear, you're not getting as much movement
as I probably need to be. A normal day looks
like so I usually have three eggs for breakfast with
kimchi or kimchi, pickles or sauer kraut, something vegetable. Sometimes
I'll just cut up maybe some cucumbers and dip them
in a little bit of guacamole or something like that.
(34:15):
And then for I try not to snack, and I
encourage clients really, if our meals are formulated, well, we
really shouldn't necessarily be neating food in between each meal.
And so usually launch I'll have, you know, a piece
of protein, whether it's grilled chicken, steak, a burger, salmon,
more eggs, whatever depends on and I usually try to
(34:35):
keep that to about a third of the plate or
six to eight ounces, kind of just depends on where
I am. And then the rest of my plate is
filled with non starchy vegetables. So I try to do
like basically a whole open hand of non starchy vegetables
at that meal, whether it's a salad or grilled asparagus
or you know, boiled grain beans, whatever, and then I'll
(34:57):
typically aim for a lighter dinner. I have found that
I just do better when my dinner is very light.
And sometimes I'll even pull that dinner up a little
bit earlier, try to eat before four thirty or five
if my schedule allows for it. And typically that's again
another piece of protein, and then maybe just a smaller
amount of vegetables a smaller amount of protein as well.
And so I really kind of stick to the whole foods.
(35:19):
You know, there are some things I like that are
would be considered quote unquote process but very minimally. Like
I do meat sticks pretty often, and you know, like
a meat stick like Chomps or Vermont is a is
some brands that we have here in the States. Oh yeah,
it's so you'll have to give me your address. I'll
(35:40):
send you some of them. But it's just like a yeah,
it's just like I don't know, beef Jorky or something
like that. But this stick is like, you know, large
and long, and so it's what's the other one. I'm oh, Billtong.
I like Billtong quite a bit. If you've had it's
so oh, it's the best. It's the best. So those
are one of the things I'll do on the side,
(36:01):
you know. And then I'm not afraid of fruit. Sometimes
I'll have fruit, a little bit of a lower glycemic
berries or you know, a smaller apple, or you know,
maybe a half cup of pineapple. I'm not afraid of
whole food carbohydrates. I just know that if I let
them get out of control, they'll get out of control.
And before I know it, I'm eating a whole mixing
bowl of fruit. So I just watched that, and so
(36:23):
that's kind of a day for me.
Speaker 2 (36:24):
You're listening to Solvent Healthcare Radio with Doctor K featuring
Temple Stewart.
Speaker 3 (36:29):
You must just better do your job and roll up,
and what's how we roll up? Then I take that's
all the thing, hopefully it's so nerds. I take the
sip of day. Yeah one, I take the can of stuff.
Speaker 1 (36:41):
We're really streamers live at Saga nine sixty am dot C.
Speaker 3 (36:54):
Yeah.
Speaker 2 (36:54):
I'll feel with Israelites rapt the bath against job bodyes.
We are back on Solvent Healthcare Radio, Doctor Kate. I
never heard about the yeast. Call about the.
Speaker 3 (37:06):
Yeah, so nutritional yeast. It's made by Brags, the same
people that do apple cider vinegar. It's it's almost this
like cheesy flavor. It really is, a lot of people
use it as a cheesy replacement. But it's got like
eight grams of protein per like two tablespoons. It's very
very small amount of and it's like flakes. So it's
this cheesy flake kind of thing. You can put it
(37:28):
on anything. And I really learned about it when I
had children, because you know, it's they eat one thing
one day and then the next day they don't want
a part of it, and so I was trying to
constantly get their protein up. But the nutritional yeast kind
of tastes like cheese, and it's also oftentimes fortified with
B vitamins and things. So I would tell people if
you've got mthf R or something weird like that, you
(37:49):
don't handle be vitamins, well, maybe get the unfortified version.
But it tastes very good and you can put it
on vegetables, you can put it on chicken. People put
it on popcorn for like a cheesy popcorn thing. Yeah,
So where do I get some A whole food sprouts,
any of your like, you know, kind of crunchy grocery stores,
a little bit health food stores, they'll have it. You
(38:10):
could definitely get an online as well. Oh totally. Yeah,
it's on Amazon.
Speaker 2 (38:15):
For sure, this one especially for you can try it.
Speaker 3 (38:19):
Yeah, it's in Yeah. Yeah, the kids have no idea.
You know, it tastes like cheese, so it's kind of
like it's not exactly like cheese. But you'll have to
let me know what you think.
Speaker 2 (38:28):
And calorie wise, is there much to it.
Speaker 3 (38:31):
Or you know, I think if the individual is hitting
their protein goals, I don't necessarily like to harp on calories,
especially if they've done the whole weight loss yo yo
game in the past, and calories are one of those
things where it's like, oh, I can eat more. I've
got four hundred calories. I'm gonna go eat an ice
cream bar or something like that. So calories make me
a little nervous in that realm, but I do monitor them,
(38:54):
so I don't think you can over In fact, I
know you can't over eat calories. You'll still cause a
pro problem long term if you're over consuming calories. But
like you said, protein's magical, and when you're consuming enough protein,
there's typically not an overeating problem. And so I kind
of handled that on an individual but on an individual basis,
but I think that that's a good rule of thumb.
(39:16):
It's just kind of figured out where the individual stands
with calories that they hate tracking and all that stuff.
I'm a fan of tracking for most of my clients,
at least initially. But yeah, I don't know if that
answers your question. Calories are kind of a yes or no.
Speaker 2 (39:28):
So I was to I was going to ask that
question specifically, but I was referring to the yeast that
gives no.
Speaker 3 (39:36):
It's I think it may be sixty sixty per two tables.
It's very low. It's very low calories.
Speaker 2 (39:41):
Amazing. And then yeah, and then you also said, uh,
you put collagen in your coffee.
Speaker 3 (39:49):
Mm hmm, yeah. Collagen not a complete protein. So I
tell people like this can't be or only protein source today,
but one scoopa collagen has anywhere from eight to ten
rams of protein as well, and so so why not
put it in something liquid? You can get multiple different
flavors of collagen. You know, I use Equips. I'm not
sure if you're familiar with that brand, but Equip Collagen.
(40:10):
They have a very good, high quality brand of collagen
that's fed from or it's made from grass fed cows
originative bag. It's very high quality. I use that. And
you know, if I have two cups of coffee a day,
I've just gotten nearly twenty grams of protein basically on accident.
You know, So I do that as well.
Speaker 2 (40:29):
Glorious, Yeah, the yeah, I really like that thinking about
ways to squeeze it in because I think there was
a colleague of mine that that mentioned, like I was
leaving some recommendations of protein intake online and it's like,
how can I do that and not overeak? Do my
(40:51):
calories and all these things and how can I get
and so this is just more fuel I think, too
powerful and finding ways to to to get more approtate
and take. Do you so your former collegiate athlete, like
soccer was your huckleberry? Do you what's your thoughts on
(41:15):
low carb slash keto when it comes to athletic performance?
Speaker 3 (41:20):
Yeah, you know, and I wish, I so wish that
I had found all this before I competed competitively in college,
because I really struggled a lot of the days I
really struggled with energy. I would have a hard you know,
we were doing the typical like chug of energy gel
before just the stuff that it's like, oh my gosh,
I wish I knew better back then. But you know,
(41:41):
I think that it. I think that every athlete is different.
And when I get athletes in my in my telemedicine practice,
it really depends, you know, when I get PCOS athletes,
I immediately get transferred back to when I was struggling.
And so I definitely know I should have done lower
carb in college and I would have felt way better
better performance wise. And I am not afraid to use
(42:03):
whole food carbohydrates strategically in those athletes as well, you know.
And that's completely different to my husband, who's like, you know,
six ' three does CrossFit all the time, like he
can handle some carbohydrates and his insulince stays it too,
you know. And so it really just depends, I think,
on the amount of lean muscle mass, the pancreatic compromise,
if you will, from like a PCOS athlete or something
(42:24):
like that. I think that that's the way to look
at it, and also just go off of what they're
telling me. You know, if they're telling me they're struggling
to get through a game, then maybe we should we
should up the carbohydrates a little bit. But I also
hear about these ultra endurance athletes who are like completely
carnivore and feel fantastic. So it's like one of those
(42:45):
things where it's like, I don't you know. I think
it really just depends on the individual. I think that
you could do it right doing both methods.
Speaker 2 (42:54):
Do you have any viewpoints on carnivore. Do you think
it's safe? Do you think it's it's something that has
a place for some folks?
Speaker 3 (43:04):
One hundred percent. Yeah, I absolutely do it. It really
made a difference for me, I think with just understanding
satiation cues and hunger cues and things of that nature.
So yeah, I'm absolutely pro carnivore. A lot of carnivore
people may get frustrated with me because I do think
I think vegetables are okay for the vast majority of people.
(43:26):
I don't think, you know, things like lectins and oxalates
are always bad. I think certainly in some cases, specifically
with people like autoimmune, IBD or gout, are things like
that where we really need to look at maybe removing
some of those things. But I think in general most
people can handle vegetables. But I also think carnivore is
very good for some people who just aren't at a
(43:47):
place where they can monitor or moderate things. You know,
for some people, introducing starchy vegetables really causes them to
kind of go off the rails, and so I just
I think that's another one where I know it's annoying
to say, but it's like one of those individual basis.
But I've seen so many people do so well on
carnivore that I don't think that we can deny it working.
(44:09):
And I think that it definitely has a place for people,
you know, specifically some of those conditions like I mentioned
autoimmunity and things like that. But you know, you see
Sean Baker stuff and all these people who are just
absolutely thriving on carnivore. So it's hard for me to
to try to deny it. I think it I think
it can work.
Speaker 2 (44:27):
Yeah, No, the testimonials are pretty impressive. I always like
to ask the nutrition it's the expertsy here their insights,
Like we've had Phil of Vedia on you know, a
cardiac surgeon, that big, big carnivore, proponent of carnivor in
his diet and advocate and and so. Yeah, the testimonials
(44:50):
are definitely, definitely impressive. I just haven't I don't know
too many people personally that I've tried it, but yeah,
it's it's interesting to see. How about we never touched
on fasting, like you have an opinion on restricted time,
restrict eating or in fasting.
Speaker 3 (45:08):
Yeah, you probably saw that study that came out a
couple of days ago.
Speaker 2 (45:11):
Right, CARDIACTI.
Speaker 3 (45:15):
Horrible? They actually, oh it's so bad. Yeah, I mean
it's not based on anything. I think Doctor Brickman just
posted a really good video debunking it. But yeah, I'm
a huge fan of fasting. To answer your question, I
think when done and used correctly, it can be a
phenomenal tool for people. I think where we need to
be a little bit cautious is most of the research
done on fasting is not done in women, So I
(45:36):
think we have to be a little cautious with cycles specifically,
you know, reproduction, pregnancy, breastfeeding. I think it gets slightly
more hairy there where we need to just pay attention
to hormonal changes. I think some people overdo fasting. Like
I usually don't recommend women, especially reproductive age women, fast
every single day. And when I do do recommendations for fasting,
(45:57):
I tend to like people to fast dinner or pull
dinner up earlier than I do. This constant breakfast skipping.
But again, this is another situation where some people just
the minute they eat in the morning, they're hungry for
the rest of the day. And so I think it
kind of depends on your schedule. What's realistic for your family,
you know, are you having family dinners at night and
(46:17):
then you're just sitting there while everyone else is eating.
So I think things like that we should look at.
But I do recommend intermint fasting. I think it's a
great thing to go alongside keto low carbs, specifically for
people with you know, metabolic like hypertension. Some of the
best results I've gotten with blood pressure and A and
Z and blood glucose is with fasting in combination of keto,
(46:40):
as you know. So yeah, I'm a big fan of
intermin fasting. I just think with women, especially reproductive age,
we just need to be a little bit more cautious.
I've seen plenty of clients that will lose their cycle
or something like that and then come to me trying
to lose weight but also keep a healthy reproductive cycle.
And I think sometimes we tend to just do a
little too much right out of the gate so that
(47:00):
I think it's great.
Speaker 2 (47:01):
Yeah, I was late to the game too, Like I
do the time restricted eating, Like I don't skip breakfast.
I've been doing that for five years, mostly just for convenience,
and I would often recommend that to colleagues and say
give it a try. And what I did notice that
trend amongst women, not only reproductive women, but even like
the paramoutopausal women. Yes, it just just wasn't working and
(47:23):
they were My humble opinion is this, you're you're you're
too stressed. Like you it's drawing too much cortosols so
that the impacts are are not there. And and it's
one of those things where you know, I always say,
listen to your body. If you're hungry, eat man, like
it's you don't have to push it's eleven and you
want to push it to twelve. Like if you think
about that at a high level, it's a been nonsense,
(47:44):
but I I personally love it and and encourage it
for folks to try it. But the point you made like,
if if I were to have the ideal scenario, it'd
probably be as you mentioned, eat supper earlier. And then
(48:05):
I really think that's probably the most logical, Like when
you think about circadian rhythm and like optimizing health in general,
that probably makes them most sense.
Speaker 3 (48:15):
Yeah, one hundred percent. And there was a study I
keep talking about doctor Begman because he's the one who
introduced it to me, but it was on his page
and it talked about some of that. It talked about
there was better visceral fat loss, there's better anyone sees
even inflammation lowering when skipping dinner a post to so
I thought that was pretty interesting. But that's where they
(48:38):
take like a stressed out population and they'll be stress
out with the with the internet and fasting, and it's like,
oh no, but you know, personally, I do do skip
dinner and right when my kids get home. They usually
get home at about four, sometimes a little earlier. I'll
have dinner ready and made and then they'll eat. Sometimes
they'll snack later, which I'm totally fine with. But we
(48:58):
still are able to do dinner as a family, will
go for a walk in the evening or something like that,
where it's like, okay, it doesn't it doesn't have we
don't have to eat at eight o'clock, you.
Speaker 2 (49:06):
Know, no, fair enough. I got a couple of quick
hitters for you too. I heard you mentioned lifting heavy
and exercise. Where does that? What's the approach for many
of your patients when it comes to exercise.
Speaker 3 (49:24):
Yeah, so I start I meet them where they are
most Some I would say most my clients don't lift,
don't lift heavy, or I haven't ever lifted before, and
so I think just simple steps in the right direction
of like we need to build lean muscle mass, because
there's only so much you can do diet wise before
it just gets extremely restrictive and or you stop seeing
results if there's like zero lean muscle mass. And even
(49:46):
in my clients, it's like I don't necessarily need you
to go straight to you know, orange theory or do CrossFit,
but like, let's get some bands, or let's do some
resistance uphill walking or something to build that lean muscle mass.
So I really value lean muscle mass. I think it's
one of the best things we can do for mortality
and frailty as we age, etc. And so I definitely
(50:07):
encourage it in every single one of my clients. And
then I like some of the you know, steady state
cardio and lower impact if the individual is just got
high cortisols all the issues going on, and so I
incorporate both resistance training and cardiovascular exercise. But I think
it's a must when we talk about longevity and health
(50:28):
and chronic disease prevention, and the more muscle mass the better.
I encourage a lot of my clients to get a
DEXA scan or do your arm r through them or
something just to have an idea of like, Okay, this
is my visceral fat opposed to my muscle mass. And
so it's interesting to see a lot of women fear
lifting weights and I hope to break that stigma of
because it is really your best friend when it comes
(50:50):
to weight loss.
Speaker 2 (50:51):
Could not agree more. All Right, last question, what are
we going to do as as healthcare provider is to
get the word out, like to change the change the landscape.
It really is an uphill battle, but it's such an
important one. It's a loaded question. I just was curious
(51:13):
if you had any insights.
Speaker 3 (51:15):
You know, I think doing what we're doing now, I
think using the same channels that young people are using,
doing the same thing that the generations under us are doing,
getting podcasting out just like you're doing YouTube and social media,
and ultimately the results speak for themselves. So like people
are waking up to this, people are already kind of realizing, Okay,
(51:37):
conventional medicine will save my life, but it may not
be the best avenue for me to prevent chronic disease
long term. And so I think just continuing to spread
that word of like doing it the way the younger
ones are doing it and making sure our message is
heard by them too. And so I think there's with
titles comes a lot of respect, and so I think
(51:58):
using that appropriately and making sure that you know, we're
telling our testimonies, We're showing the testimonies of the people
that are working under us and doing all the things
that that you know you're doing and all the other
influencers and stuff are doing in this space to get
the word out. I know, I wish there was a
magic wand we could wave right to like get everyone
to hop on board. But I think people are slowly
(52:20):
waking up. At least I've seen it in the in
the last you know, four or five years that I've
been doing it.
Speaker 2 (52:26):
I love it. I love it, Temple, this was amazing, amazing.
I am really appreciate you landing on the show and
sharing your insights. Where can people learn more about you?
Speaker 3 (52:39):
Yeah, so I'm on every platform TikTok, Spotify, Instagram, all
the things Facebook as the dot ketogenic dot nutritionist. And yeah,
thank you for having me on. It was an honor.
And if anybody in your audience has questions, don't hesitate
to reach out. But this was a lot of fun
and thanks for having me on.
Speaker 2 (52:56):
Absolutely, thank you so much. Teb you We're going to
have to have you back. Knowledge dropped everywhere.
Speaker 3 (53:02):
I love it.
Speaker 2 (53:02):
Thank you so much for listening to our episode with
Temple Steward. Ketogenic Nutritionists want to thank our sponsors betterhelp
dot Com largest online canceling platform. You gotta check out
better help dot Com backslash solving healthcare. You get ten
percent off check out Element. This is what I use
anytime I gotta use some exercise post exercise when I'm
(53:23):
fasting sugar free electrote drink They're balling. Go to drink
Element dot com backslash Quadcast and get your free sample pack.
That's drink Element dot com backslash quodcast. Also make sure
to check out our twenty eight day reboot course. Those
that are trying to get into the health kick, we
keep it simple, highly effective ways such as increasing your
(53:44):
protein intake, getting your ten thousand steps in, turning off
your screens an hour before bed to enhance your sleep.
All these steps that we do together to try and
improve our health and wellness. Check out twenty eight Day
Reboot dot co dot co. That's twenty eight Day Reboot
dot co. You want to learn more about what we
throw down, go to doctor Quadro dot ca A. And lastly,
(54:05):
if you want to sign up for our newsletter, that's
Quadcast dot substack dot com. Quadcast dot substack dot com.
Connect with us on Twitter, Instagram, YouTube, Facebook, TikTok threads
at quadcasts. You can leave any comments at Quadcast nine
nine at gmail dot com. We'd love to hear from you.
We constantly want to improve on the show's content. Don't
(54:26):
be shy talk roso peace.
Speaker 3 (54:29):
I remember seeing you when spaghetti strapping, napsack hell, stop
by your own fact. When I've seen it, I was like,
damn girl, so you have a man.
Speaker 1 (54:37):
Buddy, No radio, no problem. Stream is live on Saga
ninety sixty am dot c a
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.