Episode 234: Return to Simple with Kim VanDolah

Welcome to Protecting Your Nest with Dr. Tony Hampton. Temple Stewart, RD, is a registered dietitian and metabolic health expert known for helping people transform their lives through low-carb, ketogenic, and carnivore nutrition. A former collegiate athlete turned nutrition coach, Temple blends science-based guidance with real-world practicality to help clients reverse insulin resistance, restore energy, and achieve lasting wellness. Through her online programs and popular social media presence, she's empowering thousands to reclaim their metabolic health—one meal at a time. In this discussion, Dr. Tony and Temple talk about: (00:00) Intro (02:19) How Temple discovered the power of keto and low carb (09:46) An incredible story of weight loss on the keto diet (14:31) The American Diabetes Society (20:10) Reversing diabetes and defining a new normal (24:03) How women can benefit from ketogenic therapies and other health tips (27:19) How to change your behavior to achieve your health goals (30:04) Important labs to get checked (33:59) GLP-1 drugs (39:22) Differences in dietary advice for women in different stages of life (44:03) Keto myths (48:11) Educating effectively (50:32) How Temple's faith influences her work (53:51) Outro   Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: Correcting A1C for RBC Lifespan on Low Carb Diets and Carnivore Diets: https://www.youtube.com/watch?v=WoAA96b25xY   Temple Stewart: Website: https://templestewartrd.com IG: https://www.instagram.com/the.ketogenic.nutritionist/   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton. Vinnie Tortorich is a celebrity fitness trainer, podcaster, and best-selling author known as "America's Angriest Trainer." With decades of experience helping people cut through diet myths and fitness fads, he's built a global following by telling it like it is. Vinnie is the creator of the No Sugar No Grains (NSNG®) lifestyle, host of the long-running Fitness Confidential podcast, and producer of the hit documentary Fat: A Documentary. In this discussion, Dr. Tony and Vinnie talk about: (00:00) Intro (05:19) The inception of the No Sugar, No Grains movement (12:57) The history of the food pyramid (22:54) Getting the correct amount of protein (28:35) Ketosis and metabolic health (34:10) Fasting (38:46) Strength training (50:14) Sleep, stress, and screens (01:00:14) How to be a No Sugar, No Grains family (01:09:16) Outro (01:18:50) Plugs   Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: Diet and Hair-Loss: https://www.youtube.com/watch?v=kLosNTr4bC4   Vinnie Tortorich: No Sugar, No Grains: https://nsngfoods.com Documentaries: https://vinnietortorich.com/documentaries/ Fitness Confidential: https://vinnietortorich.com/fitness-confidential/ Website: https://vinnietortorich.com Pure Vitamin Club: https://purevitaminclub.com Pure Coffee Club: https://purecoffeeclub.com   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton. Terri Carter is a carnivore diet VETERAN with tons of practical tips and tricks for anyone interested in trying carnivore themselves. She has hit stalls and encountered setbacks of various kinds and has overcome them all. Take notes because this episode contains a lot of pure wisdom distilled from years of experience. In this discussion, Dr. Tony and Terri talk about: (00:00) Intro (03:11) Why Terri jumped ship from the standard American diet to the carnivore diet (10:08) Gut health and the carnivore diet (14:01) Sugar withdrawal and sugar addiction (20:04) Metabolic health and brain health (24:23) Oxalates and oxalate dumping (31:55) Terri's homemade bone broth (35:05) Adding fat to your carnivore diet (37:07) Carnivore cooking (38:53) Traveling as a carnivore (44:52) Resistance training, yoga, and salsa dancing (47:48) Breaking stalls and conquering setbacks (52:22) Terri's top tips for anyone starting a carnivore diet (56:18) Outro Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: Adding Fat to the Carnivore Diet: https://www.youtube.com/watch?v=8OMxKYWyeHg Carnivore Bread Recipe: https://www.americandiabetessociety.org/recipies/carnivore-bread-1   Terri Carter: YouTube: https://www.youtube.com/@myTERRIficLife   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton. Today we're joined by Brian Nowicki, the creator of 'Wick Goes Carnivore' on YouTube. Brian has shared a remarkable transformation—over 80 pounds lost—and, more importantly, a story about reclaiming health, energy, and hope. He talks mindset, practical strategies, and the real-world wins and stumbles along the way. We're going to explore not just what he eats, but why the approach worked for his body—through the lenses of insulin, inflammation, sleep, stress, and identity. Brian, welcome to the N.E.S.T.   In this discussion, Dr. Tony and Brian talk about: (00:00) Intro (02:05) What Brian's life was like before he adopted the carnivore diet (05:36) Toe arthritis (07:48) Brian's experience with the kept diet (10:07) Why Brian started following a carnivore diet and how this changes has impacted his health (24:50) What Brian ate on keto and what he eats on carnivore (31:58) Oxalates from plant foods (34:20) How mindset factors into success when it comes to health goals (42:01) How to eat carnivore when you eat out (50:29) How to eat carnivore on a budget (57:45) Counting macros (01:04:19) Salt (01:06:35) The importance of community for your health goals (01:11:37) A crazy carnivore success story (01:15:05) Advice for those thinking about starting the carnivore diet (01:20:42) Outro   Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Brian Nowicki: YouTube: https://www.youtube.com/@WickiVore Facebook: https://www.facebook.com/profile.php?id=100092997622946   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton. Phumi (Carnivore Cutie) is a carnivore YouTuber and social media influencer who reversed her PCOS in 3 months following a strict carnivore diet. In this discussion, Dr. Tony and Phumi talk about: (00:00) Intro (02:55) How PCOS impacted Phumi's life (05:21) Reversing PCOS with the carnivore diet (09:43) Why Phumi initially went vegan and later went carnivore (13:31) How carnivore greatly reduced Phumi's pain from endometriosis (18:08) Why carnivore provides sufficient nutrients (22:46) What a normal day of eating looks like for a carnivore (26:58) How to eat carnivore without breaking the bank (30:34) How to eat carnivore on the road (32:48) How to add enough fat to your diet when you are carnivore (33:24) The Bovaer food additive given to many cattle (35:34) The cultural and emotional hurdles facing women of African descent who want to follow a keto or carnivore diet (40:38) Tips for those struggling with PCOS (43:37) Re-introducing certain carbohydrate food sources (49:39) What Phumi would say to her past-self before she started carnivore (52:54) Outro Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: How to Add Fat to Carnivore Diet: https://www.youtube.com/watch?v=8OMxKYWyeHg   Phumi (Carnivore Cutie): YouTube: https://www.youtube.com/@CarnivoreCutie IG: https://www.instagram.com/carnivore.cutie8/?hl=en TikTok: https://www.tiktok.com/@carnivore.cutie8   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton. Raymond Nazon is a carnivore coach and the inventor of the priming concept for the carnivore diet. The list of issues he was experiencing prior to carnivore includes: pre-diabetes, plantar fasciitis, waist size of 44, rosacea, mid-back pain, arthritic knee and finger joints, heel spurs, poor libido, high triglycerides, low HDL, blood pressure, pre-hypertension, snoring, dandruff, acne, diminishing eyesight, poor wound-healing, irritable bowel disease, chronic constipation, constant brain fog, insomnia and more. Now, after following a carnivore diet since 2017, Raymond has been set free to do and be so much more than he ever thought possible.   In this discussion, Dr. Tony and Raymond talk about: (00:00) Intro (04:30) Raymond's carnivore journey—why he started and what he has learned along the way (12:21) How Raymond has been able to stay consistent with his diet over the years (15:19) The concept of 'priming' for the carnivore diet (19:39) The emotional challenges people face when switching to carnivore (24:46) Spices and seasonings on the carnivore diet (28:28) Non-scale victories Raymond has had following a carnivore diet (31:33) Orange Theory, Karate, Jiu Jitsu, hiking, and running (35:41) Why Raymond shares his message with others (38:57) A truly ASTOUNDING carnivore success story (42:29) Fasting and the carnivore diet (47:40) How Raymond's family has benefited from the carnivore diet (50:15) Increased libido on carnivore (52:38) The MYTH about carnivore and heart disease (55:34) Outro Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: The Steak and Butter Gang: https://sbg-s-meat-up.mn.co Dr. Tony's video on Carnivore Priming: https://www.youtube.com/watch?v=6IL6KsHgtTU   Raymond Nazon: YouTube: https://www.youtube.com/channel/UC8l7xBJzug3R6lDYz1dhigw FB: https://www.facebook.com/rnazon/ IG: https://www.instagram.com/raymondnazon/?hl=en Email: [email protected] 90 Day Challenge: https://sbg-s-meat-up.mn.co/plans/316276?bundle_token   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton. Emma Mann is a YouTuber who creates educational content about the carnivore diet (see links below). She is also the founder of Compassionate Carnivore—a natural skincare brand that focuses on creating products that are not only free from harmful chemicals, but come from a loving and humane place. She struggled with acne growing up—she was a vegan at the time—and it was not until she switched to a carnivore diet and started using whipped tallow butter on her skin that she began to look and feel healthy again.   In this discussion, Dr. Tony and Emma talk about: (00:00) Intro (03:13) Getting to know Emma (05:32) Emma's horrible experience being a vegan for five years (13:47) Why Emma chose to give the carnivore diet a try (18:54) How it is possible to be a compassionate carnivore and why being a vegan can actually do more harm than most people think (20:10) Skincare and why you have to be very aware of what you put on your body (22:51) The transformation of Emma's whole family because of the carnivore diet (26:49) Public speaking and why we need to share with others the things that have changed our lives (29:59) How Emma's friends and extended family have reacted to her carnivore diet (38:26) Tips for those struggling with their mental/physical health (42:48) Outro   Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: Brain Energy (book by Dr. Chris Palmer): https://www.amazon.com/Brain-Energy-Revolutionary-Understanding-Health/dp/1637741588 Change Your Diet, Change Your Mind (book by Dr. Georgia Ede): https://www.amazon.com/dp/1399709127/?bestFormat=true&k=change%20your%20diet%20change%20your%20brain Smart People Should Build Things (book by Andrew Yang): https://www.amazon.com/dp/0062292048/?bestFormat=true&k=smart%20people%20should%20build%20things   Emma Mann: YouTube: https://www.youtube.com/@emmathecarnivore TT: https://www.tiktok.com/@emmaroams IG: https://www.instagram.com/emmathecarnivore/ Compassionate Carnivore: https://www.compassionatecarnivore.store   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton.   Kim VanDolah is a Christian wife and mother of six, an author, and a lifestyle coach passionate about guiding others toward renewal through a Simple Ancestral Lifestyle—centered on Simple Food, Simple Life, and Simple Presence.   After years of seeking healing, wholeness, and vitality, Kim discovered that lasting transformation happens through small, heart-led changes rooted in ancestral wisdom and timeless truth. Her journey led her to reconnect with the Amish and the True-Hearted—those whose quiet strength and faith-filled ways now deeply inspire her work.   In this discussion, Dr. Tony and Kim talk about: (00:00) Intro (02:22) What it means to return to simplicity (06:38) How to practice simplicity (08:55) The most anti-inflammatory food on the planet (10:45) Helping people break free from food confusion (15:12) Ancestral, animal-based nutrition (17:45) Cold showers (19:28) The Standard American Diet (22:39) Food Addiction (28:02) Why business doesn't equal faithfulness (32:20) Why connecting with nature is important for your health (37:10) Fasting as food freedom (39:54) Childlike joy (44:44) Living detached from technology (48:08) Outro   Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: The #1 Most Anti-Inflammatory Food in the World: https://www.youtube.com/watch?v=zIQd9_J_YU0 The Sugar Diet: https://www.youtube.com/watch?v=KwNH4ZkMJJ4   Kim VanDolah: Return to Simple (book): https://www.amazon.com/Return-Simple-Journey-Hope-Truth Website: https://www.return2simple.com Substack: https://kimvandolah.substack.com   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton. Doug Reynolds is the Founder and CEO of LowCarbUSA®—a platform offering a variety of educational tools and resources to medical practitioners and laypeople alike. He is also the President of the Society of Metabolic Health Practitioners—an organization founded to represent all researchers and practitioners working to improve metabolic health around the world through education, training, and support of evidence-based nutritional approaches, including carbohydrate restriction, as a valid therapeutic option or intervention. In this discussion, Dr. Tony and Doug talk about: (00:00) Intro (02:00) How Doug first became interested in metabolic health, how he discovered the ketogenic diet, and how he came up with the idea that would become LowCarbUSA (08:55) One of Doug's favorite moments from past LowCarbUSA conferences (19:15) How Doug's early experiences in Zimbabwe and South Africa prepared him to put on the Low Carb Conferences (32:03) The Society of Metabolic Health Practitioners and the Journal of Metabolic Health (37:24) What Doug's new book, The Road to Metabolic Health, is about (39:50) The first step most people need to take on the road to metabolic health (49:50) How we can reach a broader audience with the message of metabolic health (56:30) Outro Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: The SMHP:https://thesmhp.org The Journal of Metabolic Health: https://thesmhp.org/journal/   Doug Reynolds: LowCarbUSA: https://www.lowcarbusa.org/blog/ Instagram: https://www.instagram.com/lowcarbusa/ X: https://x.com/lowcarbusa Linktree: https://linktr.ee/LowCarbUSA The Road to Metabolic Health (new book!): https://www.amazon.com/Road-Metabolic-Health-Answer-Pharmaceuticals/dp/1965653936   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/

Welcome to Protecting Your Nest with Dr. Tony Hampton. Stefahn Daniel Jasper is a 45 year old truck driver and a patient of Dr. Tony's. Despite the challenges of life on the road, Stefahn's commitment to the low carb diet has led to many measurable health improvements. Against all odds, he has transformed his truck into a rolling haven of health and has been moving steadily toward greater and greater wellness. In this discussion, Dr. Tony and Stefahn talk about: (00:00) Intro (02:02) Why Stefahn initially started looking into the low carb diet (03:11) Stefahn's motivation for working so hard on his health (05:51) The moment when Stefahn realized he needed to make a lifestyle change (09:16) How Stefahn plans his meals when he's on the road driving the truck (12:10) How the low carb diet and clean eating causes you to desire snacks less (13:31) How Stefahn cooks his food on the road and why cooking for yourself is the cheaper way to go (17:12) How Stefahn stays alert and awake on the road and why coffee can spike your blood sugar (20:10) Navigating the fast food desert that many truck drivers must frequently drive through (21:43) Stefahn's improved liver and kidney function on the low carb diet (24:37) Eating low carb at Subway and other burger/sandwich restaurants (27:03) Low carb snacks on the road (30:08) How Stefahn keeps track of his heath metrics and tracks his macros (33:12) How Stefahn stays in touch with people and finds support for his healthy lifestyle while he's on the road (36:53) How following a low carb diet and learning about metabolic health has transformed Stefahn's understanding of why we get sick and what it truly means to be healthy (39:28) The power of lemon water and hydration for mastering your hunger (42:06) Some situations on the road where Stefahn has had to get creative in order stay eat low carb (44:28) Stefahn's message to his fellow truckers out there struggling with  poor health (47:24) Outro Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Resources Mentioned in this Episode: Roshani Sanghani: https://reisaanhealth.com/ Healing Humanity Documentary: https://healinghumanity.movie   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton Instagram Account: https://www.instagram.com/drtonyhampton/ LinkedIn Account: https://www.linkedin.com/in/drtonyhampton/ Ritmos Negros Podcast: https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495 Q Med: https://qmedcme.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ How Waking Up Every Day at 4:30 Can Change Your Life: https://www.youtube.com/watch?v=qOEB1Fr0_MM • • Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/