A Simple and Effective Approach to Keto with Amy Berger

Amy Berger is a certified nutrition specialist, US Air Force veteran, author of The Alzheimer's Antidote and The Stall Slayer, and co-author of End Your Carb Confusion. She has spent nearly two decades exploring low-carb and ketogenic nutrition and is known for her approach of doing “keto without the crazy.” **Here's what we explore:** - Who may benefit from a low-carb or ketogenic approach—and who may not need it - Why ketone and glucose tracking can be useful for some people but anxiety-provoking for others - How to approach trigger foods, cravings, and loss of control without shame - Why Amy believes keto should be kept as simple as possible - How sleep, stress, and your environment can affect your ability to follow a plan - What Amy thinks about keto, carnivore, red meat, and inflammation - Why more nutrition information isn't always better - How to become more discerning about the health content you consume online \------------------------------------------------------------------------------------------------------------------------------------------------------------- Come to the Meat & Movement Retreat in Costa Rica! https://www.MeatandMovement.com \------------------------------------------------------------------------------------------------------------------------------------------------------------- Follow Beyond Binge Eating Instagram: / https://www.instagram.com/BeyondBingeEating/ Website: https://www.BeyondBingeEating.com Newsletter: https://beyondbingeeating.com/Newsletter/ \------------------------------------------------------------------------------------------------------------------------------------------------------------- Grab your FREE Eat-With-Awareness Bundle to slow down, stay present, and reclaim peace with food: https://beyondbingeeating.com/opt-in/ \------------------------------------------------------------------------------------------------------------------------------------------------------------- Keep in touch with Kristina: https://www.DrKristinaDobyns.com \------------------------------------------------------------------------------------------------------------------------------------------------------------- Learn more about Amy here: https://www.ketowithoutthecrazy.com/ Connect with Amy on her social channels: @tuitnutrition Visit Amy’s YouTube channel: https://www.youtube.com/@amyberger-ketowithoutthecrazy \------------------------------------------------------------------------------------------------------------------------------------------------------------- ## **Timestamps** 00:00 Introduction 02:05 Amy’s journey into keto and nutrition 04:39 Who should consider low-carb or keto? 07:17 Finding the right level of restriction 09:11 Do you really need to track ketones? 11:21 CGMs, blood glucose, and anxiety 12:23 When tracking becomes obsessive 14:51 Tailoring keto to different goals 16:04 How much fat should you eat? 17:57 The role of sleep, stress, and support 18:58 What to do about trigger foods 22:53 Finding your personal “green light” foods 24:06 Keto, carnivore, and inflammation 28:03 When and how to use MCT oil 29:26 The principles of “keto without the crazy” 32:00 A simple starting point for keto 34:26 What has changed in keto over the years 36:49 The future of keto for mental health 38:30 What to do when keto isn’t working 40:07 Stop letting social media scare you about food 41:12 Be discerning about the media you consume 42:14 Where to find Amy Berger \------------------------------------------------------------------------------------------------------------------------------------------------------------- **Disclaimer:** The information on this channel is for educational purposes and is not intended to be a substitute for medical advice or therapy. The views and opinions expressed by podcast guests are their own and do not necessarily reflect those of Kristina Dobyns or Beyond Binge Eating.