Protecting Your NEST with Dr. Tony Hampton

Dr. Tony Hampton
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  • Nutrition
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Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent to root cause of chronic disease if not mastered: N: Nutrition (what and when you eat) E: Exercise S: Less stress/more sleep T: How you Think/less Trauma R: Relationships O: Organism (avoiding the bad/adding the good) P: Pollutants E: Emotions/Life Experiences

  1. 8h ago

    Building Strength for Life | Carly Balundis - E247

    Welcome to Protecting Your Nest with Dr. Tony Hampton. Carly Balundis has been working in the health and wellness profession since 2014. As the owner and head coach of Balundis Strength and Wellness, she offers personalized in-person and virtual training. Passionate about helping others achieve their fitness and wellness goals, Carly focuses on teaching practical skills for living a fit, active lifestyle. She takes a client-centered approach, developing personalized solutions that align with each individual's goals, needs, and lifestyle. In this discussion, Dr. Tony and Carly talk about: (00:00) Intro (02:34) Why Carly to become a personal trainer (06:47) Client interviewing and tailoring the ideal physical training experience (14:58) The value of having a personal trainer (19:38) Exercise and and staying safe (25:09) Strength training and longevity (29:30) Muscle and glucose disposal (31:02) Establishing a good strength training routine and schedule (38:58) How exercise impacts mood, sleep, and mental health (44:14) How Carly helps her clients stay consistent and dedicated to their goals (49:11) Using nutrition to support your exercise and maximize your fitness/health goals (55:59) How anyone can get started with exercise today (58:25) Outro Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links: Carly Balundis: Personal Training Website: https://www.balundisstrength.com IG: https://www.instagram.com/balundis_strength/ FB: https://www.facebook.com/balundisstrengthandwellness/   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton IG: https://www.instagram.com/drtonyhampton/ YT: https://www.youtube.com/@DrTonyHampton LinkedIn: https://www.linkedin.com/in/drtonyhampton/ Website: https://tonyhamptonmd.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/ • • Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

  2. Oct 11

    My 1st 1000 Days as a Carnivore | Dr. Tony Hampton - E246

    Welcome to Protecting Your Nest with Dr. Tony Hampton. In this episode, Dr. Tony reflects on his first 1,000 days as a carnivore, offering insights and going over the many benefits he's experienced. The carnivore diet is about more than just weight loss; there are a multitude of reasons to give it a try! In this episode, Dr. Tony talks about: (00:00) Intro (01:20) Why a plant-based doctor switched to a carnivore diet (06:03) Functional medicine principles and the NEST/ROPE acronyms (10:55) Carnivore, keto, and low carb diet research (16:31) Hunger and satiety on the carnivore diet (20:31) How Dr. Tony's stomach problems were resolved on the carnivore diet (25:08) What Dr. Tony eats in a typical day (35:30) Mental clarity on a carnivore diet (40:04) Increased energy on carnivore (42:20) Sleep quality on the carnivore diet (44:21) Weight loss goals on carnivore (45:33) Deviating from your diet (49:44) The connection between courage, confidence, and conviction (53:20) What Dr. Tony would say to his younger, pre-carnivore self (57:17) 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: Amanda Decker: https://x.com/deckerlesscarbs?lang=en Dr. Tro Kalayjian: https://x.com/DoctorTro The Ketogenic Woman: https://ketogenicwoman.com/ Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet": https://pmc.ncbi.nlm.nih.gov/articles/PMC8684475/   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton IG: https://www.instagram.com/drtonyhampton/ YT: https://www.youtube.com/@DrTonyHampton LinkedIn: https://www.linkedin.com/in/drtonyhampton/ Website: https://tonyhamptonmd.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/ Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

  3. Oct 2

    You Can Finally Watch HEALING HUMANITY at Home—But Only for 30 Days | Kerry Mann (HomeSteadHow) - E245

    Welcome to Protecting Your Nest with Dr. Tony Hampton. Kerry Mann is a health advocate, filmmaker, podcaster, and the creator of HomeSteadHow, where he shares his family's journey toward better health through a "proper human diet." After transforming his own health and losing 100 pounds through a carnivore-based approach, Kerry became passionate about sharing the stories of others who have experienced profound changes through nutrition. Kerry is the driving force behind Healing Humanity: The Power of a Proper Human Diet, a documentary exploring real-life health transformations and the people who believe that changing what we eat can change our lives. Through the film, Kerry hopes to bring these stories to a wider audience and offer hope to people struggling with chronic health issues. In this discussion, Dr. Tony and Kerry talk about: (00:00) Intro (01:47) How the filming of his documentary, Healing Humanity, has changed Carey's perspective on nutrition, disease, and mental health (06:28) What Kerry learned about health and nutrition from the participants in the documentary (11:33) The three things Kerry wishes he knew when he first started eating a carnivore diet (19:08) What Kerry's documentary, Healing Humanity, is about (20:31) How to watch Healing Humanity and why this film is important (24:32) Outro Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Kerry Mann: HomeSteadHow (YouTube): https://www.youtube.com/c/homesteadhow Healing Humanity (documentary): https://healinghumanity.movie HomeSteadHow (website): https://www.homesteadhow.com   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton IG: https://www.instagram.com/drtonyhampton/ YT: https://www.youtube.com/@DrTonyHampton LinkedIn: https://www.linkedin.com/in/drtonyhampton/ Website: https://tonyhamptonmd.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/  • Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

  4. Sep 25

    Carnivore for Ageless Living | Anita Breeze (aka. The Ketogenic Woman) - E244

    Welcome to Protecting Your Nest with Dr. Tony Hampton. Anita Breeze, known as the "Ketogenic Woman," is a health and wellness advocate, recipe creator, and the creator of the popular Ketogenic Woman YouTube channel. After losing more than 150 pounds and transforming her health through keto and carnivore eating, Anita now helps others—particularly women over 50—explore a meat-based approach to nutrition and healthy aging. Her upcoming book, Carnivore for Ageless Living: A Simple Path to Better Health and Lifelong Vitality, offers practical strategies, recipes, and lessons from her own journey to help readers build strength, improve their health, and thrive at any age. In this discussion, Dr. Tony and Anita talk about: (00:00) Intro (04:19) The nutritional/health insights that inspired Anita's new book (08:42) The meaning of the term, 'ageless,' in a health context (11:46) Weight loss, strength training, and mobility exercise (16:42) The different forms of the carnivore diet (19:42) The stoplight diet system (23:20) Stress and sleep (26:17) The importance of protein and resistance training as you age (32:16) Using strict carnivore as a tool for healing (39:15) Some things that people often get wrong when first trying a carnivore diet (43:54) Carnivore recipes and dietary adherence (50:32) Outro Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Anita Breeze: Ketogenic Woman: https://ketogenicwoman.com/ YT: https://www.youtube.com/c/KetogenicWoman IG: https://www.instagram.com/ketogenic.woman/ Carnivore for Ageless Living (new book): https://ketogenicwoman.com/carnivore-for-ageless-living/   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton IG: https://www.instagram.com/drtonyhampton/ YT: https://www.youtube.com/@DrTonyHampton LinkedIn: https://www.linkedin.com/in/drtonyhampton/ Website: https://tonyhamptonmd.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/ • • Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

  5. Sep 18

    Why Knowing What to Eat Isn't Enough | Brian Ruby - E243

    Welcome to Protecting Your Nest with Dr. Tony Hampton. Brian Ruby is the founder of Medifoodz, a company focused on making therapeutic ketogenic nutrition more practical, accessible, and sustainable. Through Medifoodz's Glyvance program, Ruby is combining chef-prepared ketogenic meals with continuous glucose monitoring, digital support, and clinician oversight to help patients translate metabolic health science into everyday life. His work centers on one of the biggest challenges in nutrition-based care: not simply knowing what to eat, but making it easier to consistently eat that way. In this discussion, Dr. Tony and Brian talk about: (00:00) Introducing Brian Ruby (04:35) Managing vs. Treating disease and the harm done by the 'sick care' system (12:00) How Brian's experience as a pilot has informed and impacted his entrepreneurial endeavors in the health and nutrition space (22:17) How Brian Ruby is helping people stick to their diet and health goals with Glyvance (33:34) How Brian strikes a balances taste, affordability, and top tier, clean ingredients in Glyvance foods (41:18) Brian's research on the effectiveness of the Glyvance meal program (57:37) Ketosis and carb restriction (01:06:22) How health coaching factors into the Glyvance meal program (01:13:05) The cost of Glyvance (01:23:34) 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 American Diabetes Society: https://www.americandiabetessociety.org Dr. Tony Hampton on Sleep: https://www.dietdoctor.com/dr-hampton-prioritize-sleep-for-weight-loss-and-health Dr. Ben Bocchicchio's Strength Training Program: https://www.drbenbo.com   Brian Ruby: Glyvance: https://medifoodz.com/ X: https://x.com/Medifoodz   Dr. Tony Hampton: Linktree: https://linktr.ee/drtonyhampton IG: https://www.instagram.com/drtonyhampton/ YT: https://www.youtube.com/@DrTonyHampton LinkedIn: https://www.linkedin.com/in/drtonyhampton/ Website: https://tonyhamptonmd.com Symposium for Metabolic Health Lectures: https://www.lowcarbusa.org/smhp-symposiums/san-diego-2022/ Keto Mojo: https://keto-mojo.com/speakers/tony-hampton/ Ritmos Negros (my son's podcast): https://podcasts.apple.com/us/podcast/ritmos-negros/id1534043495

  6. 11/21/2025

    Episode 242: John E. Ellis, MD

    Welcome to Protecting Your Nest with Dr. Tony Hampton. John E. Ellis, MD is a retired anesthesiologist. Following years of struggling with weight and metabolic health, Dr. Ellis discovered the power of a low-carb lifestyle—losing excess weight, improving his energy, and reclaiming his vitality. Now he's passionate about sharing what he's learned, blending a physician's eye for evidence with the lived experience of someone who has reshaped his own health. Through speaking, mentoring, and community engagement, Dr. Ellis inspires others to rethink nutrition and take control of their wellbeing.   In this discussion, Drs. Tony and John talk about: (00:00) Intro (03:16) Dr. John's career in medicine and personal health journey (21:38) Cooking and shopping to make a low carb diet sustainable (27:01) Exercise: cardio and resistance training (33:39) Saturated fat (38:41) Why doctors and medical practitioners have been slow to accept the legitimacy of the low carb and keto diets (47:52) The toxic food and movement environments many find themselves in in the USA (54:05) The importance of community and communication on important topics like low carb and keto amongst doctors and other medical professionals (01:01:21) How vegans can get adequate protein (01:08:46) Dr. Tony's NEST and ROPE acronyms   Thank you for listening to Protecting Your Nest. For additional resources and information, please see the links below.   Links:   Dr. John Ellis: X: https://x.com/howilost100lbs Website: https://howilost100lbs.com/ YouTube: https://www.youtube.com/@johnellis2988   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/

  7. 10/24/2025

    Episode 241: Temple Stewart

    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/

  8. 10/03/2025

    Episode 240: Vinnie Tortorich

    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/

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Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent to root cause of chronic disease if not mastered: N: Nutrition (what and when you eat) E: Exercise S: Less stress/more sleep T: How you Think/less Trauma R: Relationships O: Organism (avoiding the bad/adding the good) P: Pollutants E: Emotions/Life Experiences

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