113: High Fat Diet, Plant-based Keto, Keto for Women? Leanne Vogel Shares All.

Leanne Vogel

Dietary Fat: Friend or Foe?

Leanne Vogel gets me all torqued up over the hight fat, low carb eating lifestyle. You know that I just CANNOT live without my veggies and carbs, but truly I do better, feel better, etc when I take it easy on the starchy carbs, sugars and even fruits (waaaahhhhhh). So, I keep looking for an eating lifestyle that “fits” and that isn’t impossible for me to adhere to. The high-protein, super low carb thing just does NOT fit for me. Enter Leanne. She is showing me that the answer is in the fat loss friendly FATS. That’s right. She is all about becoming a fat burning machine, and in this episode, she’s telling us how. 

What We Talk About

    • The difference between dietary fat and body fat
    • How Leanne regulated hormonal imbalances through increased fat consumption
    • Why “going keto” isn’t right for everyone
    • Can you do “plant-based keto?” The debate continues…
    • Carb-Ups!! How and when they work for you.
    • The benefits of collagen (or gelatin) can play in a (mostly) plant-based diet. Her favorites are Vital Proteins Pasture-Raised Collagen Peptides and Vital Proteins Pasture-Raised Beef Gelatin
    • Why “bulletproof coffee” (or fatty coffee) may not work so well for everyone and why her Rocket Fuel Latte with cacao butter may be the better option
    • Leanne’s truly awesome book, The Keto Diet – it is SO MUCH MORE than recipes. It is a complete (4-pound!!) guide to moving toward a lower-carb eating lifestyle. It’s seriously the best book on this topic that I have ever read (and it’s entirely possible that I have read them all). Check out the table of content on Amazon’s preview feature here.


Additional Resources 

About Leanne

Leanne Vogel is the founder of Healthful Pursuit, best-selling author of over 11 health programs, host of The Keto Diet Podcast, author of the bestselling 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 certification in 2007. Leanne shares free videos, podcasts, recipes and keto-friendly resources on her blog, healthfulpursuit.com.

What did you take away from this episode?

The conversation continues on Facebook and Instagram!

 xxoo Ella

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107: Superfoods that will Surprise You – Kristi Acuna

107 Kristi Acuna

The health trends we shouldn’t be following…

I haven’t talked nutrition in awhile, mostly because I think we make food too complicated as it is, and I really like to keep it simple: Start with real food, figure out which foods work for you, eliminate those that don’t. But Krista Acuna is here with some information that’s working for her patients, and that I found surprising and surprisingly helpful. Listen to her debunk some of the most common health trends in favor of some surprising “superfoods.”

What We Talk About

    • Lard. That is all.
    • How raw dairy got a bad rap
    • Why bacon is a-ok and what to look for when buying it
    • Why kombucha might be overrated (aack!!)
    • Raw kale isn’t your friend?
    • Why fish protein isn’t enough
    • How to reintroduce meats into your diet (this is me)
    • When not to drink water
    • What supplements help stoke the digestive fire: Betaine HCL and digestive enzymes


Additional Resources 

  • Muscle testing – I was so intrigued by this part of our conversation that I’m already planning a follow up show on this topic – stay tuned!
  • Kristi is all about the pasture-raised, humane farming conditions for healthy animal proteins. Pick a documentary from this list and have your eyes opened to what’s happening with the alternative (industrial farming): “10 best food and health documentaries” (PS – I think Food Inc. is one of the best)
  • Kristi has a 10-video series on You Tube covering the food we talk about in detail. You can start with video #1 here:
  • If you want more info on candida or kombucha, catch these episodes:

About Kristi

Holistic Nutrition gave Kristi back her life. Fueled by her gratitude for Holistic Nutrition plus her desire to giver others the gift of life and good health she has experienced, Kristi earned her Bachelor of Science degree in Holistic Nutrition from Clayton College of Natural Health.. She’s been practicing Holistic Nutrition for over 12 years in Newport Beach, CA. Learn more at HNCnewport.com.

What surprised you the most in this episode?

 xxoo Ella

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106: The Good, The Bad, The Yummy: Ionic Foot Bath, Salt, Avocado Pesto

Good Bad Yummy 106

This Week’s the GOOD, the BAD, the YUMMY!

Welcome to the latest installment of this new weekly feature where I share one thing that I’m loving, one thing I’m not, and one simple, SUPER easy, clean-eating recipe. 

the GOOD: Ionic Foot Detox Bath

Foot Pathways (click to enlarge)

  • What on Earth is it? Ionic Footbath Detoxification requires only that you sit in a chair with your feet placed in a container of water. A flow of warm water will flow under your feet and the positive and negative ions in the water will attach themselves to the toxins present in the body, and “pull the toxins out.” Toxins that are insoluble will also dissolve in the water. 
  • What happens? The water changes color naturally because of the chemical reaction between the electricity and the salt water (not because of toxins). But, but, but! …the debris that begins to form in the water is evidence of the toxins being removed. 

Toxins Released

  • How does it work? The Ionic Foot Bath generates a mix of positive and negative ions, which attach themselves to toxic particles in the lymph system of the body. These toxic particles are then drawn out of the body into the foot bath water. The result over several sessions is a release and cleansing of many different toxins. Some individuals report feeling symptomatic relief from aches, pains, sinus problems, edema, headaches, and other benefits such as for:
      • People suffering from allergies, colds, flu, joint problems, and pain
      • Anyone under stress or with low energy
      • Athletes who need to dissipate lactic acid build-up
      • Children with autism, ADD & ADHD
      • Anyone with heavy metal or chemical toxicity

    A number of sessions may be necessary to achieve optimal results.        

My Experience


The water before I start

Changing color (chemical reaction)

Funky water = toxins released (Eww.)

  • Here’s what you see if you google other people’s results. Gross!
  • I do this at Thrive Integrated Health, and you can do a web search for this service in your area.
  • Yes, you can have an ionic foot bath unit at home. You can shop options at Amazon – there’s an array of them, but do your research! Some are not very effective. A couple of solid options at varying price points:

Ionic Detox Foot Bath System with Infrared, Tub Basin, Liners, Arrays and Cleaning Supplies + by HEALTHandMED

Ionic Cleanse Detox Foot Spa Bath with Acrylic Foot Basin. 

the BAD: Iodized Table Salt

Iodized salt leaches minerals from the body.

  • Iodized salt is not good for you. Himalayan Salt is. Here’s the difference.
  • Dr. Axe has all the details for you here if you’re still not convinced.  
  • Table Salt is stripped of its mineral content when refined
  • Refined salt, having all of its minerals removed (i.e., “purified”) is essentially a lifeless product. Being a lifeless product assures a long shelf life. In fact, refined salt can sit on the grocery shelf forever. A long shelf life is a valuable tool to maximize profits for food manufacturers.
  • Manufacturers believe that an all-white salt product will look cleaner to the consumer and, therefore, increase sales. Refined salt is bleached in order to obtain the white color. YUCK!
  • Iodine is added to refined salt to prevent goiter (swelling of the thyroid). However, there is insufficient iodine in salt to prevent thyroid illnesses or to provide for the body’s iodine needs. Skip it!

the YUMMY: Avocado Pesto Alfredo by the Gracious Pantry

You can see my made-up version here, and below is the recipe that inspired me.

My version with tahini over kelp noodles and broccoli!

Option 1: Avocado Pesto

      • 2 avocados
      • 1/2 cup packed, fresh basil
      • 4 tablespoons lemon juice
      • 2 teaspoons garlic powder
      • Himalayan or sea salt to taste
      • Water 

Option 2: Avocado Tahini Sauce

      • 1 avocado
      • 1½ tablespoons tahini
      • 2 tablespoons lemon juice
      • 1 small garlic clove
      • 1 tablespoon olive oil
      • 2 tablespoons water
      • salt and pepper


      • Blend in a blender or processor until smooth. Add water to reach your desired consistency.

See the Gracious Pantry’s original recipe here!

What do you think about this week’s choices? Please share your feedback with me. 

And, if you’d like to learn more about how some of the links above help support the show, read this.

xoxo Ella

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