Lessons from the Ketoverse

Graham
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  • Nutrition

Low carb, keto, carnivore and metabolic health for adults 50+ in Canada, from a guy who's walked a lot of the hill. I'm Graham Kingma, a health coach with Ascent Metabolic Coaching in Ontario. These days, this show is just me talking about my lessons from the Ketoverse. That's my name for the wild world of low carb, keto and everything in between. I went medium carb, then low carb, then keto, then even lower carb, trying to find my plan. My route up the hill. I'm still working on it. That's part of the fun and part of the journey. Some of it worked for me. Some of it didn't. I'll tell you about both. This show is narrated by an AI clone of my own voice, created with my consent. The experiences and ideas are all mine, and I review and approve every word. Earlier episodes and guest episodes are recorded live, in my own voice. Guests speak in their own words and voices. What you'll hear about: • What I learned on my route up the hill, from medium carb to even lower carb • Blood sugar and metabolic health, in plain words • A breakdown of the research to help you on your journey • The mix-ups, the surprises and the odd things I tried • Sleep, stress and the small daily habits that shape how I feel This isn't a rule book. I share what I learned and tried. You decide what fits your life. If past plans didn't last, that's not a willpower problem. No lectures. No shame. Pull up a chair. About me: • HCA Registered Health Coach™ (HCA-RHC™, 1702868), Health Coach Alliance • Diploma in Health and Wellness Coaching, McMaster University • Certificate of Professional Learning in Nutrition, Health and Wellness, McMaster University Please note: This show is for education only. It's not medical advice. I'm a coach, not a medical provider or dietitian, and I don't diagnose or treat. If you take medication, please talk with your healthcare team before you change how you eat. Everyone's story is different. Want to talk about where you are right now? Book Your Free Discovery Call with me at Ascent Metabolic Coaching. It's 15 minutes, free, by video, with no pitch. www.ascentmetaboliccoaching.ca/contact You're the climber. I'm your coach.

  1. 5d ago

    Five Small Habits That May Help Your Blood Sugar

    Send us Fan Mail Five Small Habits That May Help Your Blood Sugar Five small, ordinary habits that have been tested in real trials, and what the research does and doesn't show. For anyone looking after their metabolic health. None of them is a promise, and you choose which ones fit your life. Talk with Graham If you'd like to talk about your own health, Book Your Free Discovery Call. It's free, it's 15 minutes, by video, and there's no pressure. On the call, you talk about where you are now and what you'd like to change, and you'll both see whether coaching is a good fit. In this episode A short, easy walk soon after eatingBreaking up long sitting with light walkingStrength work at home, even with a bandA few food swaps that tend to raise blood sugar lessEating carbohydrate lastThis episode is narrated by an AI clone of my own voice, created with my consent. The experiences and ideas are all mine, and I review and approve every word. Research mentioned (in the order discussed in the episode) Engeroff T, Groneberg DA, Wilke J. After dinner rest a while, after supper walk a mile? Sports Med. 2023. https://doi.org/10.1007/s40279-022-01808-7 (free: https://pmc.ncbi.nlm.nih.gov/articles/PMC10036272/)Buffey AJ et al. Interrupting prolonged sitting with standing and light walking. Sports Med. 2022. https://doi.org/10.1007/s40279-022-01649-4 (free: https://pmc.ncbi.nlm.nih.gov/articles/PMC9325803/)Zhu Y et al. Elastic-band resistance training in type 2 diabetes. Front Public Health. 2026. https://doi.org/10.3389/fpubh.2026.1910792 (free: https://pmc.ncbi.nlm.nih.gov/articles/PMC13541539/)Jansson AK et al. Effect of resistance training on HbA1c in adults with type 2 diabetes. BMJ Open Diabetes Res Care. 2022. https://doi.org/10.1136/bmjdrc-2021-002595 (free: https://pmc.ncbi.nlm.nih.gov/articles/PMC8915309/)Al Ozairi E et al. Home-based resistance exercise training in type 2 diabetes: a randomized controlled trial. Diabetes Metab Res Rev. 2023. https://doi.org/10.1002/dmrr.3677International tables of glycemic index and glycemic load values (two editions). Atkinson FS, Foster-Powell K, Brand-Miller JC. 2008. Diabetes Care. https://doi.org/10.2337/dc08-1239 (free: https://pmc.ncbi.nlm.nih.gov/articles/PMC2584181/) and Atkinson FS et al. 2021. Am J Clin Nutr. https://doi.org/10.1093/ajcn/nqab233Chiavaroli L et al. Low glycaemic index or load dietary patterns in diabetes. BMJ. 2021. https://doi.org/10.1136/bmj.n1651 (free: https://pmc.ncbi.nlm.nih.gov/articles/PMC8336013/)Saldarriaga-Callejas LM et al. Nutrient intake order on metabolic outcomes in type 2 diabetes. Acta Diabetol. 2025. https://doi.org/10.1007/s00592-025-02586-0Background sources Wasserman DH. Four grams of glucose. Am J Physiol Endocrinol Metab. 2009. https://doi.org/10.1152/ajpendo.90563.2008 (free: https://pmc.ncbi.nlm.nih.gov/articles/PMC2636990/)Acheson KJ et al. Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. Am J Clin Nutr. 1988. https://doi.org/10.1093/ajcn/48.2.240Melkonian EA, Asuka E, Schury MP. Physiology, Gluconeogenesis. StatPearls. 2023. https://www.ncbi.nlm.nih.gov/books/NBK541119/Freeman AM, Acevedo LA, Pennings N. Insulin Resistance. StatPearls. 2023. https://www.ncbi.nlm.nih.gov/books/NBK507839/Regalla DKR, Easton-Carr R. Hyperglycemia. StatPearls. 2026. https://www.ncbi.nlm.nih.gov/books/NBK430900/Read the blog post Five Small Habits That May Help Your Blood Sugar Follow Lessons from the Ketoverse wherever you listen. --- This show is for education, not medical advice. Coaching works alongside your doctor's care, never instead of it. Please talk with your own doctor before making changes, especially if you take medication.

  2. Oct 22

    Blood Sugar After 50: The Cycle That Changed My Life

    Send us Fan Mail A doctor's warning about blood sugar sent me back to school in my fifties and changed how I eat, how I move and my whole career. In this solo episode, I share that story for anyone looking after their metabolic health. It's my own experience, and yours will be different. In this episode The parked-car moment: hearing that medication for my blood sugar might be nextStarting over on what I knew about food, and sorting through a lot of opinionsThe cycle that kept me going: learn, eat, energy, walk, and around againWhy one habit that sticks matters more than a perfect planGoing back to school in my fifties and why I built Ascent Metabolic CoachingThis episode is narrated by an AI clone of my own voice, created with my consent. The experiences and ideas are all mine, and I review and approve every word. Talk with Graham If you'd like to talk about your own health, Book Your Free Discovery Call. It's free, it's 15 minutes, and there's no pressure. This show is for education, not medical advice. Please talk with your own doctor before making changes, especially if you take medication. My story is my own experience.

  3. Jul 10

    What If Your Morning Routine is Driving Insulin Resistance?

    Send us Fan Mail Your CGM looks calm all night… then you wake up and your glucose climbs anyway. That’s the dawn phenomenon at work, and it can be maddening when you’re doing keto, low-carb, intermittent fasting, or anything aimed at reversing insulin resistance. We dig into the early-morning hormone surge behind it, especially cortisol, and why modern routines can accidentally turn a normal wake-up signal into an all-morning blood sugar climb. We get practical fast. Stephen shares the exact morning protocol he’s been running for weeks while tracking his results with a continuous glucose monitor: outdoor sunlight in the eyes for 10 to 15 minutes (not through glass), water early with electrolytes, no phone like it’s made of molten rock, and gentle movement you can comfortably talk through. When stress still feels high, he adds quick box breathing to help flip from sympathetic “fight or flight” to parasympathetic “rest and digest.” Graham adds his own version with longer walks, homemade electrolytes, and a few sleep-focused experiments that reduce those weird 3 a.m. wakeups. Along the way, we connect the dots between circadian rhythm, caffeine timing, dehydration, morning brain fog, and why glucose spikes and crashes can drive cravings and fatigue. If you’re trying to stabilise blood sugar, improve metabolic health, and feel better day to day, this conversation offers a simple routine you can test tomorrow morning with real feedback from your body. Subscribe, share the episode with someone who’s chasing steadier mornings, and leave a review telling us what your glucose and energy looked like after you tried it.

  4. Apr 22

    Reducing Costs on the Keto Carnivore Lifestyle Part 3

    Send us Fan Mail Want to reach out to Graham & Stephen? You can reach us at LessonsFromTheKetoverse at pm.me (replace at with @) Tired of expensive “keto-friendly” snacks and packaged products quietly destroying your grocery budget and your health?  This is Part 3 of our popular 3-part series on slashing costs while thriving on a keto and carnivore lifestyle — packed with practical, real-world strategies that actually work.  Stephen and Graham reveal the smartest ways to cut spending without sacrificing satiety, flavor, or results:  Ditch packaged keto snacks — why most are loaded with hidden inflammatory oils (canola, sunflower, palm), erythritol concerns, and low nutritional value. Learn to spot the marketing traps and choose real food instead. Meal prepping mastery — turn simple whole-food ingredients like ground beef, eggs, cream, and real Parmesan into batch meals (beef au gratin, meatloaf, and more) that deliver 5–6 satisfying meals for just a couple of dollars each. Intermittent fasting for savings — how dropping to 2 meals a day (or OMAD) naturally kills snacking, stretches your food dollar, supports ketosis, steady energy, and massive metabolic benefits. Includes CGM insights, avoiding the “keto flu,” and breaking a fast the right way. Vacuum sealing hacks — extend the life of whole foods, leftovers, and prepped meals dramatically (even in glass containers) so you throw away far less and save serious money. Budget carnivore staples — why canned sardines, tuna, spam, hot dogs from the butcher, ground beef, and eggs are nutrient powerhouses that cost pennies compared to premium steaks — plus creative ways to make them delicious.You’ll walk away with actionable tips to eat fewer, higher-quality meals, reduce waste, avoid ultra-processed traps, and keep more money in your pocket while feeling energized and satisfied every day.  Whether you’re just starting keto/carnivore or looking to optimize an established routine, this episode proves that eating this way doesn’t have to be expensive — it can actually be cheaper and healthier than your old habits.  If this series is helping you save money and feel better, hit FOLLOW now so you never miss an episode, share it with a friend who's struggling with the cost of keto or carnivore, and leave a quick review: What’s your favorite budget-saving hack from this series? Your feedback helps more people discover real-food freedom!  Keywords: keto carnivore budget, cheap keto meals, budget carnivore diet, avoid packaged keto snacks, meal prepping keto, intermittent fasting keto savings, vacuum sealing meat, canned sardines carnivore, ground beef carnivore, eggs keto budget, OMAD carnivore, keto on a budget, carnivore staples, save money keto carnivore

  5. Mar 9

    Reducing Costs on the Keto Carnivore Lifestyle Part 2

    Send us Fan Mail Tired of metabolic health feeling expensive? What if the cheapest changes deliver the biggest wins for your gut, energy, mood, and wallet?  We’re diving deep into budget-friendly hacks that make keto and carnivore lifestyles sustainable and satisfying—starting with homemade superfoods that beat store-bought every time.  Learn to culture your own L. reuteri yogurt at home: simple gear, perfect timing, and why this gut powerhouse supports digestion, mood, oxytocin boost, and even appetite control on low-carb. We share why it fits carnivore (yes, even strict versions) and how it transforms health without breaking the bank.  Next up: beef tallow mastery—render it cheaply from local butchers as your ultra-stable cooking fat, then repurpose leftovers as a nutrient-packed skin balm loaded with vitamins A, D, E, K, and fatty acids for healing, moisture, and barrier support. Double-duty savings!  Eggs steal the show as the ultimate budget hero: complete protein, choline, fat-soluble vitamins, unbeatable satiety—and way cheaper than premium steaks. We go beyond labels—decoding deep-orange yolk color for real nutrient density, why “free run” often outperforms overhyped “free range,” smart bulk buying in flats, safe storage, and quick meal ideas that kill hunger fast.  We bust supplement myths with a no-BS rule: test, don’t guess. Track your intake, spot true gaps (stress, dysbiosis, antibiotics can wreck absorption), pair D3 + K2 wisely, and stop flushing money on ineffective pills.  Finally, tactical shopping smarts: flyer apps + coupon strategies for sale-route planning, bulk-buy medium/fatty ground beef or pork, vacuum seal and freezer-rotate for zero waste, ditch hidden sugars/seed oils that fuel inflammation and fog, and add simple pre-meal pauses for better rest-and-digest nutrient uptake.  Walk away ready to spend less, feel steadier, build a resilient gut, and enjoy every flavorful bite. These precise habits compound fast!  If this episode saved you (or inspired you), hit FOLLOW for more budget wins, share it with a friend grinding keto/carnivore on a budget, and drop a quick review: What’s your #1 money-saving hack from today? Your tips help thousands discover real-food freedom.

  6. Mar 2

    Reducing Costs on the Keto Carnivore Lifestyle

    Send us Fan Mail Want to slash hundreds off your grocery bill while your meals actually get tastier and more satisfying than ever?  We’re kicking off an exciting new 3-part series on making the keto and carnivore lifestyle seriously affordable — and Part 1 hits you with five game-changing moves that start saving you money in the very first week! We expose the sneaky budget killers most people miss: restaurant lunches, daily café runs, and those “just one snack” habits that quietly add up. Then we flip the script and show you how a stocked kitchen delivers better taste AND massive savings.  Discover how cheap, tough cuts like brisket and chuck roast turn into melt-in-your-mouth masterpieces with a sous vide or pressure cooker — often half the price of ribeye. We even share plastic-free glass container hacks so you can skip the plastic waste. Upgrade your home coffee game and watch it pay for itself in months.  Next, we unlock the ultimate money-saver: fewer meals. Intermittent fasting pairs perfectly with keto and carnivore — two deeply satisfying, protein-and-fat-packed meals kill snacking cold. You’ll hear real CGM insights, how to handle the dawn effect, and why a protein-first approach keeps blood sugar steady and cravings gone. Traveling? Fast smart on the road, dodge ultra-processed traps, and save your cash for one incredible dinner you’ll actually love.  Finally, we dive into bulk-buying mastery: build real relationships with your butcher, grab a stand-up freezer for easy rotation, compare prices with reputable regenerative farms, and learn the red flags so you never get scammed.  Walk away with a clear, practical plan to eat fewer (but way better) meals, master affordable cuts, and keep way more money in your pocket — all while staying in ketosis and loving every bite.  If this episode fired you up, hit FOLLOW right now so you don’t miss Part 2 & 3, share it with a friend who’s tired of expensive keto, and leave a quick review: What’s the #1 money-saving habit you’re stealing this week? Keywords: keto carnivore budget, cheap keto meals, budget carnivore diet, sous vide brisket, keto satiety, two meals a day keto, OMAD carnivore, save money on keto, grocery bill keto, cheap cuts of meat carnivore, regenerative meat, keto flu electrolytes

  7. Feb 19

    Simplifying the New USDA Food Guidelines

    Send us Fan Mail The nutrition landscape just shifted! We break down the groundbreaking 2025–2030 USDA Dietary Guidelines in simple terms: protein takes center stage, full-fat dairy returns, grains step back, ultra-processed foods get called out, and added sugars face stricter limits. If you've ever battled mid-morning hanger on high-carb breakfasts, questioned why cereal trumped steak, or struggled with low-fat "health" foods that spike cravings—this episode delivers the clarity and actionable steps you need for ketogenic and carnivore success. Explore the key wins for low-carb eaters: prioritizing nutrient-dense protein for satiety and muscle preservation, embracing quality fats (including from red meat, eggs, and full-fat dairy) for steady energy and metabolic health, and slashing hidden sugars like maltodextrin that derail ketosis. Learn practical hacks—hitting simple protein targets, reading labels for sneaky carbs, choosing whole fruit over juice, using glycemic awareness at home, and incorporating fermented foods like sauerkraut or kefir for gut support on carnivore or keto. We address what's still missing (like explicit intermittent fasting nods or relaxed saturated fat caps) and how these changes align beautifully with lower-carb lifestyles. Get tips to crush "keto flu" symptoms with smart electrolyte strategies—sodium, potassium, magnesium via bone broth, mineral salts, or targeted supplements—as your body sheds water weight. Build your own proof: track baseline labs (A1C, triglycerides, HDL, B12, vitamin D, electrolytes) and monitor how simpler, real-food meals transform how you feel. This isn't about rigid labels—it's about building a satisfying, sustainable ketogenic or carnivore eating style backed by evolving science and real results. Perfect for anyone transitioning to or optimizing low-carb, high-protein, animal-based eating! Subscribe now, share with a friend rethinking their plate, and drop a 5-star review sharing the guideline shift that excites you most for your keto/carnivore journey. ketogenic diet, carnivore diet, USDA Dietary Guidelines 2025-2030, keto protein, full-fat dairy keto, low carb protein, added sugars keto, electrolyte keto flu, carnivore meal tips, metabolic health carnivore, real food keto.

  8. 11/08/2025

    The Perks of Going Low Carb Keto Part 2

    Send us Fan Mail Ever wondered how ditching carbs could quiet your IBS, slash sinus infections, supercharge insulin sensitivity, and make junk food cravings vanish? In "The Perks of Going Low Carb Keto Part 2," we dive deeper into the transformative benefits of ketogenic and carnivore eating lifestyles—steadier blood sugar, epic satiety, calmer joints, and a bulletproof immune system. This isn't theory; it's the real-world blueprint we craved: simple low carb elimination trials, smart food reintroductions, and a laser focus on quality protein, healthy fats, and nutrient-dense real foods that fuel fat-burning ketosis. We kick off with gut health, the foundation of every low carb success story. Imagine a short "fiber holiday" taming IBS flare-ups before easing in chia, flax, or fermented dairy—tailored for keto beginners or carnivore purists. For some, ramping up fiber alongside grass-fed meats sparks results from day one. As inflammation dials down in your ketogenic routine, immunity ramps up, paving the way for autophagy to repair cells during those glorious extended fasts between satisfying carnivore feasts. Feel the mood magic too: smoother glucose from low carb meals means sharper focus, fewer emotional rollercoasters, and steady energy for hikes, weights, or daily wins that amplify your keto perks. We unpack cardiovascular wins—like dropping blood pressure through effortless weight loss and reduced arterial stress—and oral health glow-ups. Swap harsh mouthwashes for microbiome-friendly, remineralizing toothpaste; say goodbye to bleeding gums and hello to brighter, stronger teeth when sugar no longer floods your mouth. Even your vision sharpens—optometrists spot metabolic shifts in eye vessels, and consistent low carb control flips that script fast. The carnivore and keto secret? Treat yourself as N=1: strap on a CGM for real-time insulin insights, track key labs, and run safe 2-6 week experiments. Listen to your body, keep the wins, and ditch the rest. Whether you're deep in carnivore mode or easing into keto, these strategies deliver sustainable fat loss, mental clarity, and vitality. Ready to level up your low carb ketogenic lifestyle? Subscribe now for more carnivore tips and keto hacks, share this episode with a friend battling carb chaos, and drop a review on your top low carb perk—we'll unpack it next! #LowCarbKeto #CarnivoreDiet #KetogenicBenefits Oral Care Podcast: https://podcasts.apple.com/ca/podcast/the-primal-podcast/id1635926128?i=1000677228228

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About

Low carb, keto, carnivore and metabolic health for adults 50+ in Canada, from a guy who's walked a lot of the hill. I'm Graham Kingma, a health coach with Ascent Metabolic Coaching in Ontario. These days, this show is just me talking about my lessons from the Ketoverse. That's my name for the wild world of low carb, keto and everything in between. I went medium carb, then low carb, then keto, then even lower carb, trying to find my plan. My route up the hill. I'm still working on it. That's part of the fun and part of the journey. Some of it worked for me. Some of it didn't. I'll tell you about both. This show is narrated by an AI clone of my own voice, created with my consent. The experiences and ideas are all mine, and I review and approve every word. Earlier episodes and guest episodes are recorded live, in my own voice. Guests speak in their own words and voices. What you'll hear about: • What I learned on my route up the hill, from medium carb to even lower carb • Blood sugar and metabolic health, in plain words • A breakdown of the research to help you on your journey • The mix-ups, the surprises and the odd things I tried • Sleep, stress and the small daily habits that shape how I feel This isn't a rule book. I share what I learned and tried. You decide what fits your life. If past plans didn't last, that's not a willpower problem. No lectures. No shame. Pull up a chair. About me: • HCA Registered Health Coach™ (HCA-RHC™, 1702868), Health Coach Alliance • Diploma in Health and Wellness Coaching, McMaster University • Certificate of Professional Learning in Nutrition, Health and Wellness, McMaster University Please note: This show is for education only. It's not medical advice. I'm a coach, not a medical provider or dietitian, and I don't diagnose or treat. If you take medication, please talk with your healthcare team before you change how you eat. Everyone's story is different. Want to talk about where you are right now? Book Your Free Discovery Call with me at Ascent Metabolic Coaching. It's 15 minutes, free, by video, with no pitch. www.ascentmetaboliccoaching.ca/contact You're the climber. I'm your coach.

Information

  • Creator
    Graham
  • Years Active
    2025 - 2026
  • Episodes
    24
  • Rating
    Clean
  • Copyright
    © 2026 Lessons from the Ketoverse
  • Show Website
    Lessons from the Ketoverse