Fed & Fit

Ep. 106: Leanne Vogel on The Keto Diet

On today’s episode, Leanne Vogel joins me to talk about her health journey and new book, The Keto Diet.

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Episode 106 Transcription

Today’s show is brought to you by Aaptiv! Aaptiv is a fabulous app and robust online community that allows you access to top notch, motivating personal trainers who guide you through an audio-based workout that is timed to your choosing with fun, perfectly synchronized music. Like Netflix for fitness; Aaptiv gives members unlimited access to their entire bank of high-end, trainer-led workout classes. So if you’re looking for fresh, high quality, on the go, motivating workouts that adapt to your lifestyle, I highly recommend Aaptiv.

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Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I’m especially thrilled to bring you a bright, sunshiny human being on the show today. I’m so thrilled to introduce you guys to Leanne Vogel. She is the founder of Healthful Pursuit, the bestselling author of over 11 programs, host of the Keto Diet podcast. You’d think of all the words, that’s the one I could say. {laughs} Author of the best-selling paperback, The Keto Diet, and the creator of Fat Fueled Living, a holistic paleo-friendly approach to a ketogenic, high-fat diet. She has been in the field of nutrition since receiving her holistic nutrition certificate in 2007. Leanne shares free videos, podcasts, recipes, and keto-friendly resources on her blog, www.healthfulpursuit.com. Welcome to the show, Leanne!

Leanne Vogel: Thank you, Cassy! How’s it going?

Cassy Joy: Oh my gosh, it’s great! I’m so excited to have you on today.

Leanne Vogel: Thanks so much for the beautiful introduction. Your energy is just; oh my gosh, I just want to give you a hug virtually. {laughs}

Cassy Joy: {laughs} I like it. You know, there are virtual hugs going all over the place, why can’t we. {laughs}

Leanne Vogel: Exactly.

Cassy Joy: Oh my goodness. Well I am just so stinking proud of you. I was just telling Leanne before I clicked the record button. I was blown away by your book, Leanne. Truly. When it was delivered in the mail, I think it’s an amazing piece of work. I can only imagine how much you poured into it. It’s obvious that it was a tremendous amount. So congratulations on that monstrous achievement. And you’re in the middle of a book tour right now. Would you please tell folks a little bit more about yourself, and then I would love it if you would jump in to talk about your fabulous new book?

Leanne Vogel: Yeah, you bet. So, like you said, I studied nutrition in 2007. I went off birth control at that time, and a long, long story short about 6 years later after still not having a period from quitting my birth control, I ended up finding the keto diet. I ended up losing a lot of hormone weight gain that I had experienced by going on hormone replacement therapy. Which never really got me the results that I wanted. I got kind of lost with the ketogenic diet for the first about 6 months. I got really focused on, instead of hormones, which is why I went into it, it was more so about the weight. And I kept wanting to lose weight. I kept tracking everything, and forcing myself to fast. And all of these things that people say on a low-carb, high-fat diet that are “good for you.”

It came to the point where I wasn’t sleeping. I had gone 6 days without any sleep. My hair was falling out. I had gone pretty mental when it came to the numbers and the tracking. And that’s when I developed what I now call the Fat Fueled lifestyle. And that’s a ketogenic approach, but more of a whole foods based, and looking at the body. Not just as our physical being, but also our mental, emotional health and how that ties into our overall physical health, as well. And by following this more whole foods based approach to a ketogenic diet, I got my period back in 9 months. And I’ve now been ovulating every 30 days, even with the moon cycles now, which is totally crazy. Every doctor said after that long of not having a period, it was a total of 8 years, that I would never ovulate. This was just the way it was going to be. My hormones were going to be a total mess forever. I was going to have to be on ADHD medication for that forever. I went off of it. So it’s been quite an amazing experience to get to this point. And it really happened when I really let love into my life, and realized that what I had been doing with my body up until that point just wasn’t serving me. And the ketogenic diet really helped with that. So that’s kind of how I ended up right here right now.

Cassy Joy: That’s an amazing story.

Leanne Vogel: Thanks. I’m trying to condense it. There’s a lot of pieces to it. But yeah. It’s been quite a journey these last 8 years. But so thankful. I now feel like I’m on my side. My body is on my side, we’re a team, we’re working together. And the keto diet it really helped with that. Eating enough fats was pivotal to my recovery.

Cassy Joy: That’s amazing. And I was going to ask you that really quickly before we jump off into other topics and rabbit holes of conversation. But what would you say; eating more nourishing, high quality fats? Because I’m sure that there are some people listening right now, and you’ve just piqued their interested in a lot of ways. So what would you say were some of the big hitting concepts. Maybe they’re not ready to jump into a full-fledge overhaul. But what are maybe two to three big takeaways you could suggest for somebody who may be suffering from a lack of period, and they feel like they’re doing all the right things.

Leanne Vogel: You bet. Major things for me for getting my period back was I had to stop running and lifting really heavy things for quite a while. I took about a year off. And I did a lot of walking and yoga. I feel like that was pretty helpful. And it can be a huge change. I was a marathon runner. To tell a marathon runner not to run is sort of like, what is left in my life? So I totally get that that’s a big deal. Another one was eating enough fats. Really focusing on saturated fat. I ate a lot of chicken skin. So much chicken skin. Because it can be really helpful for your estrogen levels if you’re low. And coconut oil, and avocado oil. And just not being afraid to eat fat.

And then the third piece really ties into the second. It’s just not being afraid to eat. I had an eating disorder many, many, many years ago. And even though I felt like I was recovered, I still held onto a lot of the tracking, and micromanipulation pieces. Food really stressed me out. And I think one of the big pieces to overcoming amenorrhea outside of the ketogenic diet was just, when I’m hungry, eat. And when I’m not, don’t. That can seem really simple, but when you get into it, it can be difficult to just take a step back and be like, am I actually hungry right now? Do I need breakfast? Do I even want breakfast? So those were kind of the three things outside of the diet that really helped me overcome amenorrhea. Not only physically, but also mentally. Because for many, it is a mental game. And definitely for me it was.

Cassy Joy: That’s fascinating. This is so wonderful. So tell us about how your business evolved, and then turned into this new beautiful book.

Leanne Vogel: Yeah. So I started my blog, www.HealthfulPursuit.com, in 2010. And it was really because I was kind of sick of meeting with clients. Meeting one on one, you only get to meet with one person. And I got really frustrated, because I wanted to chat with more people. So that’s how the blog started. And at that time, I was a vegan. So it’s kind of evolved from vegan, to paleo, and then when I found keto. I remember the day when I was like, “Ok, I’m going to share this keto thing with people. Oh my gosh. I don’t know if this is going to work. I’m going to lose everybody.” And I did lose a lot of people. But I also gained a hugely strong community.

And after following the ketogenic diet for 30 days, I started my first ketogenic program called the Keto Beginning. And that launched in 2014. Just to really educate people on; as a woman, what are you going to experience on the keto diet in the first 30 days, and how to overcome those things. And then when my hair started falling out and I was really pushing myself really hard after I developed the Fat Fueled protocol and got my period back and all those things, I wrote Fat Fueled, and that was my second program on keto. And then everyone was saying, “We need meal plans, and day to day help.” So that’s where my program, Balanced Keto came from. It’s just a meal plan subscription service for keto people.

And then Victory Belt came to me and said, “We want you to write a keto book.” I just thought it was such a cool thing. Because up until that point, I had been doing the online thing. And I’d always kind of thought about writing a book, but I wasn’t passionate about anything in the past, not like this. And when they said, “You can just write the book you’ve always wanted to write.” What I felt was really lacking in the ketogenic space was making a keto diet practical. Because it would be unfortunate if I were to sit here and be like, “Oh yeah, all you have to do for the rest of your life is eat 20 grams of carbohydrates and you’ll be great!”

Cassy Joy: {laughs}

Leanne Vogel: That’s totally not realistic. It won’t happen. Most of us, that’s setting ourselves up for total disaster. We’ll go maybe a couple of weeks, and we’ll really dedicate ourselves to it, and we’ll boost up our willpower. But something will happen; an event, maybe you’ll emotionally eat. Something will happen where you will eat carbohydrates. And then you’ll feel like a total failure. The diet starts on Monday, and it just creates this negative feedback loop.

So with The Keto Diet, I wanted to fill that space that the Keto Beginning, Fat Fueled, and Balanced Keto hadn’t done yet. And that was really, “But how do you create this food, that we know is good for us. We know that we feel maybe better on low carb eating. Or fats make us feel really good. But so do carbohydrates. How can we time these carbohydrates to work well for our body? And really manipulate things in the kitchen so that we can spend more time doing other things, other than making food?” {laughs}

So that’s really how The Keto Diet came about. And every piece of sweat, blood, tears, everything is in this book. It was a big process. At this time last year, I was just starting to write it. So it’s been quite a journey to get it to this point. And I’ve learned a lot about how to take care of your body. Or when your body really needs to be taken care of and you ignore it. That was a big thing with this book. But yeah, I’m really proud of it. And getting to meet individuals on the tour has just been so nourishing and amazing to get to connect with actual people, you know, that have read it, and interacted with me. So it’s quite a blessing.

Cassy Joy: Oh my goodness. That’s so wonderful. And I really do, to reiterate. Leanne puts a tremendous amount of background information in the front part of her book. So if you’re really looking for; you want to pick up a resource that teaches you a little bit more about keto, I think it’s definitely worth looking up. Because a lot of listeners here, Leanne, to give you some background information. We all are kind of geeky, and we all want more information but we want it from people that we trust. So I really think that’s what you gave people, which is fabulous.

Leanne Vogel: Yeah, the trust factor is a big thing. And especially for me, having come from being vegan. It’s been an evolution of education, and something, especially in the ketogenic space. Or even low-carb paleo. There are not a lot of conversations going on about how to make this different for women. It really is different. At least my experience has been. I have friends who can do this low-carb, high-fat thing for oodles of months and they’re not affected. But my hormones suffer when I’m forcing myself too low carb. So that can be frustrating for many of us that know that we feel better eating this way, but in other cases don’t. So yeah, I really appreciate that that’s what you picked up from the book, as well.

Cassy Joy: Yeah. Definitely. So talking about nutrient timing on a very broad scale. Like a monthly scale for ladies. Because most of the listeners here are women. I would love it if you would speak to that. If someone is interested. Let’s say that they know, in a general sense, that they are less carb tolerant maybe, than other people in the world. And they typically do well with a lower carbohydrate diet overall. Knowing that, I would love it if you would share your insight on carb timing with hormone cycles for healthy women throughout the month.

Leanne Vogel: Yeah. I’m glad that you mentioned healthy women, so for sure. If you’re healthy and your hormones are good and all is well with the world, you’ll probably find on a ketogenic diet, or even a low-carb diet, that about 3 days before your period, you’re probably going to want more carbohydrates. In fact, I have a little app on my phone called life. And I use it. It’s supposed to be for menstrual cycle timing, and when to have sex to make babies, and all the things. But I use it to track supplements, and all of these things. So for me, I have a little note in my calendar 4 days before my period is supposed to start that says, “Hey Leanne! You might want to have more carbs in the evening tomorrow.” Just as a little reminder.

Because I find, especially if we’re eating keto or low-carb, and we’re forcing ourselves into this place. And our period is like 2 days away, and we’re craving chocolate, and candy, and all the things. And we’re kind of pushing that down, what often happens is that often our period comes and we feel maybe bloated and not good, and then we just eat those things and not feel good and all the stuff. So by setting that reminder in your phone for 4 days before your period starts, so the next day you can have some carbohydrates in the evening.

If you’ve been eating this way; so ketogenic or low-carb for quite some time, your body is pretty fat adapted. Especially if you’ve been eating keto. Your body prefers fat as fuel. Period. If you’ve been eating for like 2, 3, 4 weeks, you’re developing those enzymatic processes to be able to burn fat as fuel. So when you have those carbohydrates, your body burns the carbs and goes back to burning the fat. It’s not like all of a sudden, you have those carbs and then your body is like, “Oh we forgot about fat. Let’s go back to eating carbs.” It doesn’t work that way. It takes time. Just like it takes time to go from carbohydrate burning over to fat burning, it takes time to go from fat burning over to carbohydrate burning primarily.

So if you are a healthy woman, and hormones are great, 3 days before your cycle you’re probably going to want to eat carbs in the evening. Just a touch, like a small sweet potato or maybe apples or berries. Add that to your meal, take out some of the fat. And then you may also find, maybe a couple of days before your ovulation day. Like the most fertile day in your cycle, you may find that you crave more protein. So, same thing. Set a reminder just to kind of check in with yourself around that time. Because usually what happens, we start craving protein, and we’re like, “What’s going on?” Then you check your calendar and you’re like, “Oh, right.” So taking out some of the fat, or taking out some of the carbohydrates from your meals and adding more protein just to support that.

There’s a little bit of fear-mongering out there about protein on a ketogenic diet. I’ve seen people eat upwards of like 35% protein in a day and still remain ketogenic. So know that that’s ok. And that’s really what I wanted to do with The Keto Diet, is validate that that’s ok. To feel what your body is feeling, and do those things that your body needs. So that’s what I would say for a woman who has a menstrual cycle that, your fertility years that’s overall pretty healthy.

Cassy Joy: Awesome. Really great insight. What would you say, when it comes to ketosis? And it’s definitely out there more and more in main media. What are some of the things that you wish would be included in every article? As you, as a nutritionist, I’m sure that there are certain things you want to be like, “But you need to know more of the story.” When you read a headline. Is there anything; I’m just curious. I’m blindsiding Leanne with this question. But is there anything that you really wish people would know about ketosis?

Leanne Vogel: Yeah. I think; the first one is there’s the group of people that don’t think ketosis is a good thing. They confuse it with ketoacidosis. In fact, I had a conversation with a nurse yesterday about it. Just like, “Oh my gosh, what are you doing? Ketoacidosis.” So for those people, I wish that they would just read just about any book {laughs} on the differences between diabetic ketoacidosis and ketosis. Not the same thing. So that’s definitely a frustration of mine, of people just getting stuck in that. And I’ve done tons of videos on that and tons of posts trying to just educate people on the difference.

And the other piece is, I’ve read a bunch of articles or blog posts or pieces on the ketogenic diet, and “Here’s what to eat in a day.” And I see a ton of dairy, processed foods; bacon with nitrites and all the things. And a lot of diet sodas and Splenda and stuff. Usually that’s me screaming at my computer, being like, “Whole foods!” Because my approach; at the end of the day, after all the food that I’ve eaten, I imagine my body being like a cup. And every time I eat, the cup fills up, and at the end of the day that doesn’t serve me, and my body, and my personal health goals gets removed from the cut. And dairy, and those artificially sweetened stuff. And even so far as low-carb bars and products and all that extra gunk isn’t going to really serve me at the end of the day. Your health goals may be different, and that’s totally fine. But I take those out of my cup, and I like to make sure that I have about an 80% full cup, or higher depending on the day. But usually, I’m yelling at the computer when it comes to those, lots of dairy, which is inflammatory. And then people are getting frustrated because they’re not losing weight. They’re not feeling their best. And it’s because they’re eating dairy.

Another thing that frustrates me, which kind of ties in with your question. There’s actually a documentary, I can’t remember what it was called. The actor from Spartacus did a documentary of his experience with cancer. And he ended up passing away, and the whole time he’s eating these foods. Like wine, and cheese, and pizza. And I’m thinking, “Oh my gosh! Ketogenic diet!” So that parts definitely another piece to it. Where people are saying, “My health, this and that.” And I’m like, “ketogenic diet. This would be so great for you!” So definitely needs a lot of education. But I would say those are the three things that cause me to get a little bit emotional and just frazzled over.

Cassy Joy: I absolutely get it. We don’t have cable anymore, but back when we did I remember sitting there, and there was a commercial, not specific to keto. We were just talking about, same kind of frustration. It was a commercial for some sort of a corn oil, and it was being proposed as a healthier alternative to vegetable oils. And how it’s heart healthy, and it’s made from real vegetables, and yadda, yadda, yadda. And I was just sitting there thinking, “Nooo!” {laughs}

Leanne Vogel: That’s why we do what we do, right.

Cassy Joy: It is.

Leanne Vogel: That’s why I do what I do. Education.

Cassy Joy: It’s the wild, wild west. We’ve got so much work to do, and so much ground to cover.

Leanne Vogel: Yeah.

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That’s so great. Goodness, what was I just going to ask; oh yeah. So, let’s say, rewinding. I wish I had asked you this off the bat. It’s easy for you and I to jump into a conversation kind of midstream in our careers. But speaking about the differences in keto and just some misconceptions out there. I would love for you to just kind of set the ground straight. Would you tell folks keto 101, for anybody that’s brand new here and they’re unfamiliar? Maybe they’re even unfamiliar with paleo, if you could kind of describe it.

Leanne Vogel: Yeah, you bet. So I see a ketogenic diet as being a low-carb, high-fat eating style where we are going from using glucose, or carbohydrates to fuel our energy and to do all the things that we do in a day. Instead of using carbohydrates, which turn to glucose in the body, we’re using fat, which turns to ketones in the body. So in this state of ketosis, we’re registering a little bit of something that’s called a ketone. And that ketone is used by our body for any sort of energy. Our brain, our liver, heart. Any organ can use these ketones. And what’s really interesting is the body, whereas carbohydrates and glucose, you need to eat the carbohydrates in order to get that glucose. But in a ketogenic state, you can use not only the fat in your food to encourage your body to burn fat. But also the fat on your body. So that’s why a thing called intermittent fasting, or going longer periods of time without eating is really easy on a ketogenic diet. Because when we’re not “eating” we technically still are, because our bodies are using our body fat constantly. So this is a really natural state that our body goes into, and by doing this there are a couple of benefits to this. The first is that our insulin goes down. And while insulin is important and we do need it, high amounts of insulin stop our body from being able to burn fat as energy. When insulin is up, fat burning is off.

Cassy Joy: Mm-hmm.

Leanne Vogel: Another thing is, when we’re eating a lot of carbohydrates, it creates a thing called glycerol. And glycerol actually shuttles fat to fat cells. So by removing; lowering the amount of insulin we’re able to burn fat. And by not eating enough carbohydrates that we’re creating this glycerol, now our fat isn’t being ported over to those cells. So it can be really helpful. Especially that’s what I experienced with the hormone weight gain and really getting through that. It was hard for me when I was carbohydrate fueled, because I’d never had a moment where there wasn’t fat being moved over to cells, and there wasn’t insulin being high. And when our insulin is lowered, our body is able to really recuperate our natural hormones.

And for me, my cholesterol was really low when I first started a ketogenic diet. And as some people may know, cholesterol is the precursor for every single sex hormone in your body. If you don’t have enough cholesterol, you’re not producing hormones. And this is especially true for anyone who’s maybe had anorexia. Or even a blistered relationship with food, or bulimia, or any of these eating disorders or disordered relationships with food where we’re not nurturing our bodies enough. Oftentimes our cholesterol can actually get too low, to the point where our hormones just shut off. Because if our bodies aren’t feeling safe, then it’s dangerous for us to be pregnant. You don’t want to be pregnant if your body is feeling imbalanced, so it just shuts that process off.

So this ketogenic diet is low-carb, high-fat, and my approach is more paleo. And the way I see paleo is just removing grains, focusing on whole foods. And really being mindful of the choices that you’re making when it comes to your nutrition. And really, keto is no different. It’s just shifting our perspective a little bit. I see the fat fueled approach to keto being very similar to paleo, except I’m not eating maple syrup anymore, and I only eat sweet potatoes during a carb-up. So my approach to fat fueled, while I started with the basic ketogenic diet, low-carb, high-fat. Lots of fat, usually upwards of 80% in a day. Everything that I ate, 80% of it was fat. Now my ratio is, I would say my fat is around 70-75%.

And when I need it; this is different from what a lot of keto people will say. But when I need carbohydrates I have them in the evening. And by doing that, like I was mentioning before, your body is adapted to fat. You’re going to eat those carbohydrates. You’re going to probably have better sleep. Your serotonin will be higher. Your tryptophan also increases. You have a really good sleep. Usually your leptin is reset, so the morning after you’re feeling better, you’re able to fast longer. So there are a lot of benefits to eating those carbohydrates at night. Also for training or anything that you have, if you’re are an athlete or training for something, it can be helpful.

So yeah, those are just some differences between the ketogenic diet and paleo, and kind of how the whole world works in the low-carb space. There’s so much more that I could say, but {laughs}.

Cassy Joy: You did a great job. That was a very thorough explanation. And I just have one clarification for folks. When you say 80-70% of what you were eating was fat. I’m sure I’m going to get this question. But is that in terms of calories?

Leanne Vogel: Yeah. It could be calories or grams. It’s a little bit harder with grams, so you could say calories. So you would kind of want; if you’re eating 80% fat, that would be the amount of calories you’re eating in a day, 80% of it is coming from fat. And then you could do something like 15% protein, which would give you 5% carbs left. So if you’re tracking macros on apps and things like that, that’s kind of what you want to go for. But it’s calories. And you could also do grams, but it’s too confusing of a calculation to explain. It’s in my book. {laughs}

Cassy Joy: Yeah.

Leanne Vogel: But yeah, it’s calories. And if you don’t want to count calories, you can kind of just look top down at your plate. I just imagine a bunch of fat in little tablespoons going around my plate. And if it makes up about half of my plate, that’s usually about 80% if you calculate it out with macros. If you’re the type of person who doesn’t like to track, like this girl right here, you don’t have to on a ketogenic diet.

Cassy Joy: Awesome. I like it. Thank you for making that designation. Because I think that it’s also sometimes confusing. When we talk about food volume, it’s very different than the caloric significance of that food. Fat is much more dense calorically, versus protein and even carbohydrates, and certain fruits can be even less dense. So just something to think about, if you’re trying to look for a ballpark.

Well these are awesome. I have another question for you. Is there anybody; you’re just so inspiring, Leanne, and you have such a fantastic story. Is there anybody that you would caution against being too inspired to jump on this bandwagon? Is there anybody who you would think; or you want people to be more self-reflective on whether or not this is the right path for them. Are there certain questions we need to ask ourselves before jumping into a keto diet? And are there any certain red flags we need to be aware of, or things we should do before we jump in. Are there certain people that it’s just not right for?

Leanne Vogel: Yeah. Awesome question, and I don’t get asked this enough, so thank you. Diabetics definitely chat with your doctor. Even if you have insulin resistance. Anything to do with your blood sugar, if you know that your blood sugar is an issue, chat with your doctor about it. If you don’t have a pancreas, definitely chat with your doctor about that, too. And kidney stuff. If you know that you have kidney imbalances, chat with a health care professional. Just make sure. It’s not to say that you can’t do this. But if you have any glaring medical imbalance, it’s always good to chat with a doctor. And if you feel like your doctor isn’t respecting you, or they’re not listening to what you have to say, and you’re coming to them thinking, “This could be the thing for me, and could really help.” And they’re not being respectful, then it might be worthwhile finding somebody else that can support you. But definitely chat with a healthcare team if you have any large imbalance such as kidney or blood sugar stuff, just to make sure that you’re both on the same page.

And I would caution anyone, because I had an eating disorder for so many years, I think it goes without saying. With any sort of eating style, if you’re adapting things, if you’ve come from a place of disordered eating and you’re kind of in a place now where you’re eating freely and you’re listening to your body, I would just hold onto that. And maybe, instead, just set the intention to eat more fat and see how you feel without going down the rabbit hole of reading a lot of books, and listening to a ton of podcasts, and really getting enveloped in that. Because before you know it, you’re down the slippery slope of going balls to the wall with a new diet. So just pay attention to that, and focus on that.

Also know that if you try the ketogenic diet, and this is really where I came from in those first six months. If you try the ketogenic diet, or you have tried it and you “failed.” It’s not necessarily that you failed. But more so that the diet failed you. So instead of looking at yourself as being weak or less than, kind of look at it like, how can you change it? Because I’m sure there were things that you loved about it and things that you didn’t love about it or that didn’t work for you. So had I given up when I was faced with some challenges, I don’t know if I ever would have gotten my period back. It was really just about, “Ok, this isn’t working in some regards but it is working here. How can I meld the two and make it work for me?”

So I would say, like you were saying Cassy. It’s really about just listening to your body. Take a step back, see. Do you enjoy fats? Which fats do you like? Are those carbohydrate or carb-ups beneficial for you? Do you feel better on them? Just constantly check in with yourself. Because nobody out there. You, or I, or anyone who has podcasts or books. We can’t tell you what to do with your body. You’re totally in control of that and we’re just here to educate you. Maybe nudge you in certain directions to see if it will work. But it’s up to you to determine whether or not it works for you in the end.

Cassy Joy: Amen sister! {laughs}

Leanne Vogel: Word.

Cassy Joy: Nobody knows you like you do. That’s something I say a lot.

Leanne Vogel: It’s so true. Yeah, that’s beautifully said.

Cassy Joy: That’s wonderful. Man you did such a great job, Leanne. I usually save that for after the recording, but I want you to know, this is such a great job. Thank you so much for coming on the show today. I would love it, before we close, if you could tell everybody where’s the best place to find you. Where’s the best place to find your book. And if you have any big events coming up?

Leanne Vogel: Yeah, you bet. So my blog is www.Healthfulpursuit.com. I’m really active on Instagram; that’s Healthful Pursuit. You can find me anywhere also Leanne Vogel. And my book, you can find it at any major bookstore like Barnes and Noble. There still should be a couple of copies at Costco in the US. If you’re in Canada, Indigo is a great option. You can also ask your bookstore to order it for you. Or you can jump on Amazon or Indigo.ca if you’re in Canada. And I also have a site for the book. www.KetoDietBook.com. And that gives you a bunch of options of more information about the book. There’s a video, there’s a lot of words that you can read if you want to. And then a private Facebook group for that.

My next event; let’s see. I’m speaking at the CNHCC May, what is that, May 6th to a bunch of CSNN graduates. That’s the course that I went through. So if you’re in Canada, I will see you there, because they’re going to be broadcasting across Canada. And then I’ll be going to PaleoFx for a couple of days with my husband. So if you’re on the floor, and we happen to meet, awesome! I like hugs. {laughs} And I think that’s; I’m speaking in Toronto in June. And then I think we’re starting up with another round of book tour stuff happening in September around Keto Con, which will be on Austin on the long weekend. So lots of things. But you can go to www.HealthfulPursuit.com/events and get more details about all the things that we’re up to.

Cassy Joy: Awesome! That’s so exciting. So many things going on. I’m so thrilled for you. I’m thrilled that this resource is available for people. And I definitely recommend it whole-heartedly. If this is something you’re interested in learning more about. And as always you guys will find direct links to everything we talked about. I’ll provide links to all of Leanne’s events, the book, and where she is on socials in the show notes on www.FedandFit.com. As well as a complete transcript for today’s show, if you want to rewind and just go read something that we covered.

Thanks so much again, Leanne, for coming on the show. Thanks everybody for dialing in. We’ll be back again next week.

   

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