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Keto By Design, Melbourne (2025)

20/02/2024

When it comes to preventing or even reversing chronic disease, I believe that regulating your glucose and insulin are top priorities.

Most people assume that food is the only factor that influences glucose and insulin but there are in fact multiple factors involved.

This information is gold because it gives YOU the power to take charge of your health.

The best ‘bang for your buck’ is eating low carb. But once you’ve got the hang of that it can be useful to consider these other factors.

And remember that a great tool can be a continuous glucose monitor (CGM) to measure your glucose in real time, so you can see how all these factors affect you as an individual. Everyone is different and it can be very helpful to get an idea of what impacts you personally.

Any questions, feel free to ask in the comments 😊

19/02/2024

Lamb riblettes with garden vegetables 🍅🌿

Honestly eating low carb is simple if you just stick to a basic protein and veggies 😊

18/02/2024

I posted this photo of my floating egg on my stories recently, and I’ve had a few questions about it so I thought I would elaborate.

Whilst the egg floating to the top of the water doesn’t necessarily mean that it’s bad, it’s a sign that it’s not fresh and much more likely to be off.

To perform the float test, gently put your egg into a bowl or large cup of water. If the egg sinks, it is fresh. If it tilts upwards but still touches the bottom it’s a bit older but probably still ok. If it floats it’s old.

This is because as an egg ages, the small air pocket inside it gets bigger as water is released and replaced by air. If the air pocket becomes large enough, the egg can float.

While this strategy may tell you whether an egg is fresh or old, it doesn’t necessarily mean it’s good or bad. An egg can sink and still be off, while a floating egg may still be fine to eat.

To check if your egg is buoyant, but still ok, crack the egg into a bowl and check it for an off smell or unusual appearance before deciding to use or throw it away. A spoiled egg will have an unpleasant odor when you break open the shell, either when raw or cooked.

For me personally, I would normally throw away a floating egg. But given that it may still be OK, if you want to use it, and it smells and looks fine, just make sure you thoroughly cook it. I would definitely never use anything other than fresh eggs raw if you do eat raw eggs.

And don’t forget, eggs are a superfood 🥚 ❤️

17/02/2024

This carnivore breakfast of left over steak, scrambled eggs and turkey bacon is packed with protein and kept me full for SO long!!!

And it was delicious 😋

15/02/2024

One common argument I hear against a low carbohydrate lifestyle for weight loss is the seeming paradox that many people from countries such as Japan eat a lot of rice, yet remain thin.

As always, genetics and bio individuality do affect how different foods interact with our body. In this instance, a lot of east Asians aren’t producing enough insulin. So although they may be thin (remember insulin is a fat storage hormone) their bodies don’t make enough insulin to effectively clear the glucose from the bloodstream (caused by the amount of carbohydrates eaten). This results in high levels of diabetes.

This was a great episode, so if you are looking for a podcast to listen to, check out Unlock the Sugar Shackles interview with .alichappell 4/1/24 😊

14/02/2024

Forget flowers, all I want for Valentine’s Day is a good steak 🥩 😜

We went to our local steakhouse and enjoyed a scrumptious scotch fillet 😋

I think in the main that Valentine’s Day has just become a way for big companies to sell us more stuff we don’t need, but it is also nice to have an excuse to go out for a date night ❤️

13/02/2024

Which sweeteners are the healthiest is a topic of constant debate. I think that if you are initially coming off sugar, then probably any substitute that doesn’t raise your glucose is better in the short term than sugar.

Having said that, there are lots of nasty side effects to artificial sweeteners, which shouldn’t be taken too lightly, especially if you consume large amounts of them.

The sweeteners I favour the most are allulose, monk fruit, and erythritol. But my absolute favorite is Allulose, not only because it tastes the most similar to sugar and doesn’t have any cooling effect in your mouth, but studies show it has health benefits.

How amazing is it that we can satisfy our desire for something sweet and help our metabolic health at the same time! I strongly urge you to listen to Dr. Ben Bickman talking about this on The empowering neurologist podcast.

Dr Bickman is one of my science heroes, always so curious, balanced, and full of helpful insights.

Living in Australia, I haven’t found allulose in the shops, but you can buy it online. If you can’t find it, let me know and I can send you some information.

I will just point out that some people who are addicted to sugar may find that using sugar replacements keeps their cravings alive. Most people find sweeteners helpful to keep them adhering to a low carb and/or low sugar lifestyle, but there are others who struggle if they have anything sweet. Bare this in mind if it’s relevant for you.

On a final note, there is research to show that if you use non sugar sweeteners that your body produces insulin, assuming that glucose is going to enter the bloodstream. Although this is something to take into consideration, and a good reason to not overeat sweet food, I don’t think that it means we should never indulge in a sugar-free treat occasionally.

I’d love to know if you’ve tried Allulose and what you thought of it?

12/02/2024

People who want to eat eggs for breakfast often complain that in order to get the recommended 30g of proteins they need to eat five large eggs, which seems impossible.

If I’m not adding meat to my eggs what I often do is to use mostly egg whites. For example, this bowl of scrambled eggs is one whole egg plus 3 egg whites plus a small amount of grated cheese. It doesn’t look like a massive bowl of food but it’s very filling and delicious.

Then I add a scoop of collagen powder to my tea or coffee and I’ve hit 33g of protein 👍🏻

Don’t get me wrong, I love whole eggs and there’s absolutely nothing wrong with the yolks. In fact, they are full of nutrients and healthy fats. I saved them from this breakfast to add to the home made ice cream I make for my son (please don’t tell him 😜 ).

This breakfast is not my norm but it’s handy for those needing to increase protein in the morning. Another option is to add meat your breakfast, but this can take some getting used to for some people.

🥚❤️🥚❤️🥚❤️🥚❤️🥚❤️🥚

12/02/2024

If everybody ate real whole foods from the beginning of their life then most people would just be able to continue eating this way with no problem. The issue is that with the massive increase in ultra processed food a huge number of metabolic issues are now occurring in adulthood, and in some cases young children.

What this means is that because your body has been damaged, it needs to heal, and this might mean that even Whole Foods in some cases are not ideal.

If you have insulin resistance, diabetes, polycystic ovarian syndrome, and a host of other metabolic issues, then eating large amounts of starchy vegetables, and super sweet fruit, honey etc is potentially going to contribute to the problem even though they are real Whole Foods.

Even though the dietary guidelines are designed for a healthy population, we assume it’s the recommendation for everybody. This has caused huge misunderstanding about what is ideal for the majority of the population, bearing in mind that 93% of population is metabolically unhealthy.

For most people eating everything in moderation does not work. This could be because psychologically it’s very hard for a lot of people or that the foods they are eating in moderation are contributing to disease.

People always want nutrition to be black and white. They want to know is this food healthy? In most cases you can improve somebody’s health significantly by just eating whole foods. But if you’re metabolically unhealthy, you may even need to limit some of these. There is no one size fits all. Nuance is key.

09/02/2024

There is so much conflicting information out there about calories and whether or not weight loss is just the simple equation of calories in versus calories out.

I do believe that calories are important, but the more important question is how will the calories you eat affect your hormones, make you feel, affect your hunger and overall health.

As Dr. Jason Fung explains, it’s a bit like saying that the reason the titanic sunk was because it hit an iceberg. Yes, that is true, but the real reason was that it was going too fast. This is more useful information if you want to know the real cause.

In the same way, you can tell someone to eat fewer calories, but it’s not helpful. You need to focus on nutrient dense calories, that will increase satiety, reduce insulin and glucose spikes and feel satisfying, whilst reducing hunger hormones and increasing insulin sensitivity. This is the difference between Coco pops and eggs.

I know which one I’ll be choosing for my breakfast 🍳 What about you?

08/02/2024

As many of you know, I am not a fan of the nutrition guidelines. But, even if we considered for a minute that they were useful, they are only ever aimed at a healthy population, and the vast majority of people are metabolically unhealthy. Surely this means that we need another set of dietary guidelines for the 93% of people who are suffering with conditions such as Insulin resistance, heart disease, high blood pressure, diabetes, etc.?

Why is this never talked about?

What are your thoughts?

08/02/2024

Amazing sausages from Otway Prime (bought from Coburg farmers market) which don’t have any nasty fillers 😋😋😋

Add squash and eggplant 🍆 from the garden and you have an easy, nutritious and delicious dinner 😋

Even teenager approved 👍🏻

06/02/2024

I love how blunt Dr Chaffee is when he talks about CYA (Cover Your Arse) medical practice.

Of course it must be very difficult for doctors to question what they’ve been taught and even harder to potentially put their livelihood in jeopardy by challenging the guidelines.

Thank goodness for the incredible doctors who stick their necks out and teach their patients evidence based nutrition. People like and who fought legal battles and won have paved the way for others to question the guidelines and not blindly agree.

Just as an aside…did you know that the nutrition guidelines are designed for a healthy population, yet the vast majority of adults are metabolically unhealthy?

Food for thought… 🤔

05/02/2024

Made Souvlaki for Ethan and his friends and I just had the filling without the bread 😋

It doesn’t have to be difficult to cater to some eating carbs and others not. You can always just add some extra carbs for others (like adding potatoes or rice when I’m having meat and veg) or I can omit the carbs when having something that usually comes with bread, rice etc like curry or souvlaki 😊

And I don’t feel I’m missing out at all any more. I used to want the bread and rice but now I enjoy the more flavorful and nutritious part of the meal more 🌟 If you haven’t got to this point yet, know it takes time.

05/02/2024

Credit:

Fructose is a molecule that in the past would have been eaten in very small amounts and usually would come with large amounts of fiber (modern fruit is far sweeter and less fibrous than older varieties) 🍎🍉🍒🍓🫐

The only way to get fructose would have been through Whole Foods or if you fought the bees 🐝 for their honey 🍯

Fast forward to a time when fruit is sweeter, honey and other sugars are refined and freely available, ultra processed food is very high in fructose and people think juice and smoothies are healthy.

I’m not saying that eating WHOLE fruit is bad (although I’d stick to the lower sugar fruits if you are insulin resistant or want to lose weight), but the amount of fructose in modern food and drinks is very damaging to our health 😢 This is one of the main reasons that fatty liver disease is now not solely caused by alcohol. NAFLD was only proposed in the 1980’s. Prior to this, doctors assumed if you had a fatty liver you were an alcoholic!

The bottom line as always is Eat Real Whole Foods and don’t drink your calories 😊

03/02/2024

Did I mention that lamb, mint and tomato is the BEST combination (especially when 🌿 and 🍅 are fresh from the garden)?

When I eat delicious food like this I really don’t want carbs or junk food 😋

01/02/2024

So much of what we eat is about enjoyment rather than nutrition. I’m not saying that you shouldn’t enjoy your food, but ideally strive to only eat when you’re actually physically hungry. Many people don’t know how to tell the difference between hunger and a craving.

The ultra processed foods that we are surrounded with makes this even more difficult as they are designed to confuse our bodies into wanting to eating more when we don’t need it. If we just eat real whole food it's much harder to over eat.

So how do we know the difference between hunger and a craving?

Hunger usually comes in gradually, is not for a specific food and can be felt physically in your stomach.
Cravings often appear suddenly, are for a particular food type and don’t go away because you’ve eaten a ‘reasonable’ amount.

Every time you want to eat check yourself physically for signs and if you’re not truly hungry try not to eat.

Feel free to ask me any questions you have on this topic…

01/02/2024

Lamb chops and tomatoes 🍅 from the garden. SO delicious. Didn’t need any flavoring except good quality salt 😋 I was so full and satisfied afterwards…there’s nothing like real food ❤️

Keto By Design

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm