As a yoga instructor, holistic health coach, and all around health nut, Megan has a genuine passion for sharing her love and knowledge for health and wellness. Her goal is to help people find their best selves and peak health through a balance of nutrition, fitness, relationships, and confidence. After trying several health fads, experimenting with diets, and even training for bikini competitions, She found that her mantra for health and vitality can be summed up in to two very simple points:

1) Food is medicine and 2) Exercise keeps you moving.

"A lot of people are like, well, how many calories should I be eating? And I'm like, you know, I don't really think you should think of it that way. I think you should think of more, when are you hungry? How are you looking at your plate? What does your plate look like as far as fats, fiber, protein, and greens?"


"I don't think that just exercise will heal you. I don't think that just nutrition will heal
you. I think that it really comes from a well rounded perspective of relationships and health in regards to sleep, nutrition, exercise, all that good stuff."


Allison 0:17
Hello Hello and welcome back to the How to you health podcast brought to you by MSW lounge in the beautiful but rainy this week austin texas are super happy to have you back and listening once again. This week's episode we had Megan Catalina from the balanced boho on and she kind of gives us all the details of the ketogenic diet for her as well as her history of health and Lyme disease, chronic Lyme disease. So we get into that a little bit and we just had a lot of fun with her. So thank you so much Megan for literally risking a downpour to get here and talk with us a couple of quick advertisements to read for you guys. This show is brought to you by slender Ella the fat burning and liver detoxing shot. Using only vitamins and minerals and amino acids to get you the best results possible of cleansing your detox organ, the liver to cause weight loss. also brought to you by flats to fitness specializing in 20 minute workouts you can do anywhere. We will put both of these products in the show notes as well as several other things that were mentioned throughout the podcast that you guys might want to look into a little bit further that those show notes can be found on our blog, Mendoza, sports wellness.com slash blog. And this podcast will be linked on the blog as well. I hope you guys enjoy Megan is super awesome. She's a great Yogi and really into nutrition and holistic lifestyle and we had a lot of fun hanging out with her. Have fun listening.

Megan Catalani 1:46
We're here today with Megan Catalani with

Allison 1:49
our aka the balanced boho on Instagram and her blog and all that fun stuff. How you doing today, Megan? Great. Awesome. Yeah, john, how's it going?

Jon Mendoza 2:01
Great. It's raining outside in Austin right now. Yes, it is. That's news. Just you know, we're not right now. Yeah.

Allison 2:11
All right. Yeah. currently live. It is it is raining outside. So we wanted to talk to Megan a little bit today about her story. So Megan, we know you are a yoga instructor and health coach here in Austin. What got you started on your path

Megan Catalani 2:26
to health. So my path to health is kind of probably sounds a lot like a lot of other people's pots of health. Um, you know, it started with me just kind of wanting to get fit and stay healthy. I didn't really have an idea of what healthy really meant. So I started going down the route of weightlifting, I was a meathead, so to speak, where I just had protein shakes on protein shakes, which I'll say protein shakes are bad by any means. They still are part of my diet every day. However, I was eating whole wheat toast, oatmeal, all that kind of stuff, multiple times throughout the day just to find this specific physique that I thought would get me to a place of happiness, essentially. To find out the things I was eating didn't help me get back to Zeke. I also didn't need to be drinking the kind of charging check Joe's drinking. And yeah, so that slowly progressed into kind of more of again, the bodybuilding type lifestyle. And then one day, I was like, I don't think this is healthy, it affects your hormones. Your my lifestyle completely revolved around going to the gym, and eating specific times of the day, which didn't make me feel good or bad. It just, it was based on physique. later down the line, I started to realize that my energy levels were kind of plummeting. And then when I moved to Austin, I actually kind of hit my threshold for how I just went completely downhill I actually. Now finally I was diagnosed with Lyme disease, but I wasn't nobody was able to figure out what was wrong with me. So the story kind of goes like this. I was taking a shower one day, got out of the shower and just collapsed on my bed and I was so tired. I had no idea what was going on. I went to my doctor who I was working for at the time, and she was like, Oh, I think you might have Candida. Meanwhile, during all this, I was going through a nutrition program. So um, I had multiple tests on I have Candida I had thyroid issues, but these numbers wouldn't fluctuate based on diet. So I went on a strict diet for a couple months I went on thyroid medication, all my numbers are so really low. Finally, one day someone was like I think you have Lyme disease. So doctor My health story, my personal in my career health story is a little bit different. Um, when I was in Dallas, actually, when I was in college, I would always write meal plans and workout plans for my friends. I was doing business to business sales when I got out of college shows like a super stressful lifestyle. For those of you who are in software business in sales, you know how stressful I can be. And yeah, so on my side, the side time that I had, you know, the two to three hours that I was awake and not working, I'd be working out I'd be writing meal plans for all my friends. And for myself primarily. And I just loved it. It was my passion. It was what I love to do. And then one day, I was like, I think I want to go this route with my life. So I kind of started a side hustle. While I was working that in Dallas. I also got my yoga teacher training certification. So I started teaching over there. And then when I moved to Austin, I had this great foundation to start my own business. I had my nutrition program certification, I had my yoga certification, and I was still working full time. When I got really sick, I stopped working full time, and I pursued my passion. I don't know if it was coincidence or not. But I feel like 100% now I feel completely better. And yeah, my business is just what I love. It's like my baby. And I really worked a lot with finding the root cause of issues, working with food to heal the body. And coming at health from a holistic point of view, I don't think that just exercise will heal you. I don't think that just nutrition will heal

Jon Mendoza 6:43

Megan Catalani 6:45
I think that it really comes from a well rounded perspective of relationships. How in regards to sleep, nutrition, exercise, all that kind of good stuff. Might be a long one. That's

Jon Mendoza 6:58
a great answer. Actually, everyone get that? It's very cool. So So tell me, uh, you said lime. Yeah, right. So what how did you? How did you recognize the headline? What's the some of the symptoms for that?

Megan Catalani 7:11
Some of the symptoms. So for Lyme disease, that's really, it's such a big, big spectrum of things for for me personally. I have extreme brain fog. So I don't even remember a whole month of my life before I started changing my lifestyle. I was always a really healthy person. But there are a few things that, you know, I could have changed a little bit differently, which are part of my style. Now. I condense that later, but I really don't remember a whole month of my life. Like I remember my boss asking me to do something. And I was like, You never asked me that. I would literally get an argument as you did. I did. And you said okay, and I wrote it down. And it That was one of them. I would say that's probably the biggest one. extreme fatigue, whereas almost debilitating, like I would be in my car sometimes. And I would start crying at the idea of getting out of my car, because it's so exhausting. walking up the stairs was like a two hour workout in my mind. And yeah, I think the only thing that actually fell, okay, the only time I ever felt normal is when I was teaching yoga. Yeah, describe like how someone

Allison 8:25
gets Lyme disease. And what exactly is Yeah, I hear about it a lot. And I feel like it's kind of a hot button topic in the health world. And not many people really discuss like the causes. And what it is,

Megan Catalani 8:36
yeah, so um, Lyme disease is a tick borne disease. So ticks carry it. And when you're bitten by the tick, you'll contract this disease. If you're given antibiotics within the first I don't know, like two weeks, if you catch it pretty early, you can get rid of it with antibiotics. However, in my case, if you don't catch it, and it just stays dormant in your body, then it becomes chronic Lyme, and you're no longer able to get rid of it with antibiotics. However, most doctors will give you antibiotics, they'll try to kill it with that. And which is going to destroy your gut, which makes lying even worse. And yeah, so it's really it's really interesting. The causes just the tick.

Allison 9:24
So once you once it's gotten to the chronic phase, is there any way to actually get rid of or cure it? Or is it just managing through lifestyle?

Megan Catalani 9:33
That again, is a that's up for debate. I believe that you can cure it. I find that sometimes I have episodes Still though, right? So the way the biggest ways that you can hear it now our will Dr. Horowitz wrote a really great book. He wrote two really great books that people follow his protocol. However, the way that That my treatments work is I do ozone therapy down in Marble Falls. So it's just where they take your blood and put ozone three into your blood and Clint cleanse it and then put it back into your body. Also, the ketogenic diet is so helpful. I didn't feel good until I started doing ketogenic diets why you feel so

Allison 10:23
good on it? Yeah. So Megan and I have been texting back and forth since she and I really like the keto diet for a few months. And

I stuck to it strictly for a month and then like, he felt terrible, right? Well,

I didn't feel like it was benefiting me that much differently than regular just paleo was so I was like, This isn't worth it. I like plantations too much to give them up, but I don't really feel that much of an edge. However, I did tell you I feel more metabolically flexible now. So like the days where I choose really not to eat many carbs, I don't feel like I'm lacking anything. Yeah, but if I go for a week or more without some sort of like starchy veggie like that, I start to feel it and so I do fluctuate like today, I'm not lifting or anything, so I don't really eat many carbs. Like we're not even potatoes or anything. I just leaves and, and all that in cruciferous vegetables and some meat and fat, you know? But like, if I lift heavy, then I'll eat. Yeah, some potatoes are like plantings after squash. Yeah, yeah, or squash or something like that. But you kept telling me how great you felt. And I'm really feeling the difference. So are you still trying to like do that? Or are you going out? or?

Megan Catalani 11:29
Yeah, I mean, you know, it's so hard to maintain that lifestyle. Really? It's like, it's keto. Yeah, strict keto. So I bought the, what is it called? What's the persona? exogenous ketone? No. Well, yeah, that too, but the, the finger picker? Oh, yes. The precision extra? Yeah, the fish isn't? Isn't I can't precision extra blood glucose

Allison 11:51
and ketone reader.

Megan Catalani 11:53
Yeah. So I would do that and really say very strict, I'd make sure I was in a state of ketosis. And when I was doing that, it was like, I never have Lyme disease, my brain was functioning at 100%. The reason why is because I'm sure everybody knows what

Jon Mendoza 12:14
keto is. He's probably no, I was about to ask actually, because I know we know what it is. But for someone who doesn't, who's heard it tell us what the ketogenic diet is.

Megan Catalani 12:23
The ketogenic diet is when your body starts running off of ketones, which are

Allison 12:29
what would you call them? Not byproducts of Fatman? Yeah,

Megan Catalani 12:32
from the liver. Yeah, byproducts of fat metabolism from the liver. So rather than your body functioning off glucose for energy, which is what our bodies typically do, which is sugar free hours, which is sugar from carbs, your body is now running off of these byproducts that your liver produces. So not only is it cleansing out your liver, but also your brain is able to use it as fuel as well. So and helps burn body fat, but also helps clear brain fog and helps mental clarity and helps. I don't know, I can't think of too many.

Allison 13:11
Yeah, the thing that the way I like to describe it to people to what I did notice was like, my hunger symptoms a little way, because because like you're training the body to burn fat like, people think it's it's counterintuitive, like, Oh, I eat fat, I burn fat, they think I eat fat, I store fat, right? But if you're forcing the body, like if the body's main fuel is fat, it's going to have to learn how to burn that. So it's slow at it at first, but over time, your body trains itself to be faster at that process and therefore uses the ketones as fuel. And so the days like where people decide, maybe I'm going to skip breakfast, or I'm in a rush, I don't know can eat breakfast. You don't get hangry by 10am. Because you're not reliant on carbs your body says, Oh, well, they didn't give us any food fat this morning. Guess we'll just open up this body fat we have stored in us that. So like that was my biggest complaint actually, with the keto diet. It's funny because it's the benefit, especially for weight loss, but you don't feel hungry ever. Yeah, so my complaint, I think a reason why I wasn't super keen on staying it longer than on it longer than a month was that I never felt hungry, and I never felt satisfied. So like I would, you know, hit 2pm and realize I hadn't eaten all day because I wasn't feeling hungry. And then I would work trying to work out and then I would totally just conked myself out because I go try to do this heavy weight lifting workout and everything off of no yeah, I'm good and then be confused as to why my lifts weren't as good. And so that was my complaint with it. And there are studies saying like you need some carbs for weightlifting, just because it's a power exercise. But the cyclical keto like I described was also like very beneficial for a lot of power athletes if you do like some lower carb days and some like higher or like moderate carb days. Like that gets you enough to do the power.

Jon Mendoza 15:02
So So just to clarify this a ketogenic diet is a diet, high in fat, high in fat,

Megan Catalani 15:08
okay, you're eating like 80% fat 15% protein and 5% carbs. Okay, so when you're

Allison 15:15
blue leaves enough room for like salad as your Yeah,

Megan Catalani 15:18
yeah, so I went off of, and I stayed at a state of ketosis for quite a while, um, I went off of net carbs,

Allison 15:27
which means you subtract the fiber, he's attracted

Megan Catalani 15:29
files and their

Allison 15:30
carbs. Yeah, because you're not going to get any calories out of that fiber.

Megan Catalani 15:33
Exactly. You're also getting the same benefits when you're in a state of ketosis as you would when you're fasting. So, some of the benefits of fasting are, I mean, they're tremendous, especially when you have Lyme disease, but it comes up the body so there are some people who go on like two day fasts every year, Tim Ferriss if y'all haven't listened to him, he talks about that often. I'm sure you know, some of the benefits of fasting right?

Jon Mendoza 15:59
Oh, yeah. I mean, you look at like the Muslim world, and they fastball Is it like almost 40 days sometimes, right? Like, though they have that? Yeah. So if you look, period, so if you can fast for that long, you got to imagine that your body can survive off of it, right, but it's going to be stored energy that it's basically feeding off of, right, yeah. So like, I believe in the ketogenic diet, because I know what it does for my body, but I love hearing what you have to say about it. Because, you know, obviously, it's it's a medicinal diet for you. Right, so, the question you probably get a lot of people or get from a lot of people is if you're eating fat, what kind of fat Am I supposed to eat? So like, Yeah, what what kind of fat do you eat?

Megan Catalani 16:40
i a lot of avocado needs a lot of coconut. So, coconut oil, coconut flakes, coconut butter. MCT oil is a part of my diet every day and they're part of my smoothie. I put my tea like if I were to go work out, I would do a tea with MCT oil and then workout in the morning because it just makes my body to run off of cocao nibs are another really great source of fat. I I know that animal meat is kind of like a sensitive subject but grass fed beef 85% fat I would do that on occasion. What other fats I can't think of too many seafood food. No nuts. Yeah, nuts are you have to be careful with that though, because they have a lot of carbs. So depends on what next macadamia nuts are fine. pecans are fine. Those are the biggest ones. I seeds. But again, you have to be careful of these carbs. And because the protein

Jon Mendoza 17:44
too, so do all so there's like peanuts. They have carbs in them. Oh, yeah.

Megan Catalani 17:49
Peanuts have carbs. Yeah, she's a really high carb.

Jon Mendoza 17:51
So do almonds have carbs in them? Yes. Yeah. Okay. So if you're saying like, I have a handful of almonds, then I'm getting a really good amount of fat, but you're saying I'm getting carbs too. So that's not true ketosis then

Megan Catalani 18:04
No, you won't be because again, there's fiber and those almonds are gonna kick

Allison 18:08
you out of ketosis. But you need to be careful because it's really easy to eat a ton of handfuls of almonds. And there's like, I think a gram of sugar per serving of almonds. Okay, so like, I mean, people usually say about 20 grams of sugar for the day is going to kick you out of ketosis. And that varies based on how active you are. But that's why Yeah, like, you can't really do many fruits and like even stuff like you can't

Megan Catalani 18:32
really do any fruits. You can do blueberry, people can do blueberry.


Allison 18:38
But like, even like sweeter lettuces and stuff like that, like those have sugar in them. So like, you need to get tired of

Megan Catalani 18:45
all what like I remember when I was strict ketosis. My salads are have a salad every day and it would have so much olive oil on it because you're in a saturated fat.

Allison 18:56
Yeah, yeah, I was. That was another hang up I had with keto because I like to put like beets and carrots and things like that on my salad and those will kick you out.

Those have enough sugar to kick you out. So what about avocados?

I'm kind of surprised. Really? Yeah.

Jon Mendoza 19:09
So are their carbs in avacado?

Allison 19:11
Yeah, but they're I don't think it's enough to kick you out.

Megan Catalani 19:14
I don't think so. either. I was in it. I would say I would say like after I'd have my smoothie with avocado and like cauliflower which has sugar in it. I would test myself and I made like point six you really want to be around like point one five. Okay,

Jon Mendoza 19:31
this is what that that fingerprick that Yeah, yeah. Okay. So like there's a whole science to this aspect of it right of saying like, you have to eat a certain kind of fat. So like if I I love all carbs always preaches like one of the healthiest foods in the world. So if I ate avocados all day, and that's all I ate. I would go into ketosis. Correct?

Megan Catalani 19:51
No, no. Oh, all day. Yeah, he was. He went in I would, I would construct your diet. So it's a little bit different. mean, you would want to have a little bit more fat? Yeah,

Jon Mendoza 20:03
yeah, do more fat.

Allison 20:06
Because if you look at it like this, if we're talking classic keto, right, it's like 80% fat 15% protein, 5% carbs. So like, if you look at the breakdown of an avocado, it's not quite that,

Jon Mendoza 20:19
like olive oil, like drizzle olive oil.

What if I put avocado oil on top of my avocado?

That's awesome. Okay, all right. I didn't I didn't know that either. Because I tend to think that like avocados, like have everything you want. Like even the seed has benefits to it. Right? Like so I would think like, it has it already has protein in it. Like it has protein. Yeah. So. So what about like salmon for example? Like let's say that I'm

Megan Catalani 20:50
a lot of salmon and I forgot I can no longer eat sardines. But I would eat so many sardines,

Jon Mendoza 20:56
you would eat them straight out of the can? Yeah, now it makes me sick. You

Allison 21:01
know, your electrolytes do get thrown off in the on the keto diet. So you really need to prioritize salt intake.

Jon Mendoza 21:06
Yeah, all your electronics get thrown off. It's Yeah, I

Megan Catalani 21:09
don't know. I think it's

Allison 21:11
I think it has something to do with just the micronutrient breakdown of eating so much fat, and like not a ton of plants. Because like she said, it's like, so high fat, you're mostly eating fat, like through oils and stuff like that,

Jon Mendoza 21:25
where you're not getting any minerals.

Allison 21:26
Exactly. So like you need to get the use of the salt for minerals, mostly

Jon Mendoza 21:30
minerals. electrolytes are minerals. Okay, so then I have a question that if I were to have a cotters all day, sprinkled with avocado oil, and then I was supplement with electrolytes, you could

Allison 21:41
probably get into ketosis. Yeah.

Jon Mendoza 21:42
are getting the ketosis. I'd say Yeah. And you're telling me that as you're telling me, I would be healthy.

Megan Catalani 21:48
And I would say nobody's eating one food all day is going to be healthy, man.

Jon Mendoza 21:58
Yes, I want raw food easy. I can just eat avocado with a spoon and I'd be happy. So yeah,

Megan Catalani 22:04
I have a good friend who is vegan. And he did keep the ketogenic diet as a vegan and he said it was so hard. Yeah, yeah.

Jon Mendoza 22:13
Yeah, like that. That would be nearly impossible unless you're having to supplement with like just all the carbs. Yeah,

Megan Catalani 22:20
yeah. MCT oil probably

Allison 22:22
everything. Can you clarify what MCT oil

Megan Catalani 22:24
is? medium chain triglyceride, and that is extracted from coconut as well.

Jon Mendoza 22:29
So okay, so to take it one step further, since we are health nuts here MCT. Why is important have medium chain triglycerides?

Megan Catalani 22:40
Well, it crosses the blood brain barrier, so it allows your brain to make better.

Allison 22:45
Quick fuel

Megan Catalani 22:46
threats. Quick fuel. Yeah, your body uses that immediately as fuel rather than storing it as fat. What else? What else? Can you think of anything else? Well, there's two major major benefits of it just increased energy, increase mental clarity, fuel

Jon Mendoza 23:06
for the body. Okay, is it probably easier to break down to in the body too, right? Like, it's like trans fats are harder for the body to break down. So MCT is like is that in between, like trans and saturated fat basically, the

Allison 23:20
way I've learned it is like, medium chain triglycerides are shorter than most other fats are going to consume. They're the shortest ones you're going to find in a lot of foods. And a lot of the larger chain fats like at the molecular level, right? A lot of the larger chain fats have to go through the lymphatic system and be processed through the body that way before they can go down into the gut and be absorbed into the blood. But the blood brain barrier that Megan was just describing basically means like, as soon as you eat those MC T's, it bypasses the lymph system and goes straight into the blood as energy. So it's kind of like a hack into the body where you skip this whole, like several hours of digestion through the lymph system. And it gives you fast energy, which is why she was able to use the energy from those fats during her workout,

Jon Mendoza 24:04
even though she just drink the tea. So I used to hear about marathon runners and cyclists carb bloating. Yeah, so I'm better keto now, so I'm sure you all don't recommend carb loading at all anymore deal.

Megan Catalani 24:16
Um, and I yeah, you know, everybody's body so different. So like, for me, I found so many great benefits. I found physical benefits. I found aesthetic benefits. I found mental benefits, huge amounts of benefits. But then Alison didn't find the majority of those. I mean, maybe

Allison 24:36
Yeah, but I did notice my endurance go up. You know, I preferably my body type, and just what I prefer doing is mostly power. So I benefit from the carbs there. There are endurance athletes, including my brother who consistently saw increases in performance because of fat metabolism and using keto. But then again, you see the people that are cross country runners and you can't tell like physically You know, when you look at them, usually someone who is a cross country runner is super good at metabolizing anything they eat anyway, they just have a really high metabolism. Yeah. So like a lot of them do function just fine on carbs, but some of them prefer fat and it's it's a really interesting conversation they're having about that right now.

Megan Catalani 25:17
Yeah, I think it's really important to look at goals. So, for a goal, goal wise, aesthetic purposes I do well, I look better when I'm eating more carbs. But do I feel better? Now? I feel like I'm a mess. I feel so scatterbrained. It's just my body doesn't do all of that anymore. And that's largely due to line. Yeah, I would probably say 100% do the line. Yeah. So um, yeah, it just depends on goals too. I would note

Allison 25:46
too, that the aesthetics for carbs might is most likely because of the glucose being stored in the in the muscles. But because like if you've ever like looked at how a bodybuilder eats before competition, they cut their carbs insanely like to where they're pretty much keto for the last a month or so. And then they just cut their body fat super hard. And then they dehydrate the week before and then the day before, they super hydrate, and they eat like something insane, like 300 grams of carbs for women or something. And then like 700 for men or something, so that when they go on stage, their bodies haven't processed the carbs enough to be stored as fat yet, but they are stored as glucose in the muscles, and it pumps up the muscles and makes it look bigger. So make sense?

Jon Mendoza 26:29
Yeah, it's funny. Y'all keep talking about carbs and proteins and fats y'all have not once mentioned calories, right? Yeah. Yeah, I mean, is calories even important to nutritionists anymore?

Allison 26:43
I don't really care about calories.

Megan Catalani 26:44
I don't care my calories either. I don't really think about that. And even with my clients, a lot of people are like, well, how many calories? Should I be eating? And I'm like, you know, it's, I don't really think you should think of it that way. I think you should think of more. When are you hungry? How are you looking at your plate? What is your plate look like as far as fats, fiber protein, greens? And I don't know I, I guess that's a good question. And number of calories, awesome if I'm prescribed, because a

Allison 27:11
lot of people like to think who calories still. So just to clarify, for people who don't know, there's four calories in one gram of carbohydrates, as well as one gram of protein. And there's nine calories in one gram of fat, which for a long time was why people recommended low fat because it feels like you're eating more, because you can eat two grams of carbs and still be eating fewer calories in one gram of fat. So like make sense, like, oh, eat more carbs. Like you could eat more like size wise, quantity wise overall, right? But

Jon Mendoza 27:38
there's 2000 calorie a day diet, but everyone thinks about like, yeah, like, that's what we've been told forever. Like, the RTA is 2000 calories a day, I tried to tell people

Allison 27:49
about macro breakdown. So a macronutrient is protein, carbs, fat. And like depending on your body type, you're going to function better on a certain breakdown versus other people. And based on your goals

Megan Catalani 28:01
100% goals for some of my clients, I'll say this is how many calories I want you to look at. But if you're going more or below, it needs to be because of how you're feeling not because of anything else, like go on how you feel. And then later down the line after about like a month or two of working together, I really just like don't care about calories. Don't write anything down, just how your body's feeling. And so people are experiencing quite a bit of weight loss. So when you go when you eat intuitively, and cut out the processed foods, and really calories shouldn't matter too much. Right?

Allison 28:39
When you're really tricks with the macronutrient. Yeah, especially for weight loss. What were you gonna say?

Megan Catalani 28:44
I was gonna say, um,

Allison 28:47
I don't remember. Sorry.

I was just gonna say like, you know, most people come to you for weight loss. Yeah, nutritionist and, like a few tricks. Like you said, If you I don't like to give people numbers, usually, because it freaks a lot of people out. And they feel like they have to adhere them to the numbers. But like, giving them like portions with their hands to be at this is how much protein This is how much fat This is how much carbs they want in each meal and just give them a list of what each food like might constitute. As for that, like, rice is a carb pieces of protein, like avocado was a fat, like, give them that guideline. As long as someone has a really well rounded meal of those three things. They're going to feel satiated and like be able to eat less throughout the day, especially making sure that there is protein with each meal that like holds

Jon Mendoza 29:37
you over a lot longer. Well, I have another question about the ketosis diet. So like, I do hormone balancing, right. And so if you look at the ketosis diet, there's all this talk about how it helps regulate hormones. So like, can you tell us a little bit about what it does to your hormone levels?

Megan Catalani 29:55
Um, so for some women, that's a good question for some women. It's actually really good. terrible for your hormones. So especially if you have any kind of hormone dysfunction is probably not the best for you. Um, I don't really know too much about that. As far as like specifics, what it does for your hormones, I just know that for some women with hormone imbalances is not very diet for you.

Jon Mendoza 30:19
Okay? Is that like, pertains like, estrogen, thyroid issues, like it might disrupt those.

Megan Catalani 30:23
It's kind of rough on the adrenals. So if you have adrenal fatigue, then that's an issue, which obviously affects the thyroid as well. Right? So, um, I don't know, do you have any thoughts on that?

Jon Mendoza 30:39
Well, I from what I understand, if you're talking about insulin and glucose, your glucose is going to fluctuate your insulin levels high and low throughout the day, right. So fat one, fluctuate insulin, it's more of a steady release of energy. So I can imagine that your insulin levels would remain at a constant level. And if insulin goes hand in hand with cortisol, here's your adrenal connection, your cortisol is going up and down throughout the day due to insulin going up and down due to carbs coming in and out. It's got to wear on your dreams, because cortisol comes from the adrenal glands. But I imagine that if your insulin levels are being up and down in your brain as well, it's got to have some kind of effect on you neurologically, like I mean, my theory is that if we eat enough bread, is going to metabolize to inflammatory sugar in our brains that causes insulin to go up and down. So I can imagine if, if you're looking from a hormone standpoint, and Insulin is a hormone, if insulin is regulated more than I think your metabolisms more set, and so people tend to not have insulin level spike in their brain as much which would lead to Alzheimer's. So I would think that you're protecting your body against insulin resistance, if you're doing that. And if that's the case, and you help lower cortisol levels, you probably help leptin and ghrelin levels, too. I mean, that's, I can imagine if that's the case, but like I said, I didn't know that about women, it may be probably wreaking havoc on them. And the adrenal aspect makes sense, because that is a lot of stress on your body, right? Like if you go into starvation mode. Like I think eventually what happens is as a reverse effect on your body first, right, like, first year, okay, you can withstand it, but then after a while, it's degrading. Hence, why like ketosis at ketotic acidosis is one of those things you want to stay away from. Right? And that's Oh, acidosis.

Allison 32:21
Yes, clarify what that is. So

Jon Mendoza 32:22
it's a diabetic condition actually hands insulin again, as well. It's where the diabetic coma goes way beyond it. So the hangry aspect of diabetic coma is that your blood sugar drops so low, that you cannot function like you need sugar at a certain level in order to function in the body, and ketosis base like we've run out of reserves, you're basically in a state of acidosis, with your pH balance, because your homeostasis is thrown off, and you're at the end stage of where you're basically your body is going to just shut down, because the diabetes affects everything. And your insulin doesn't know what the hell to do at this point, then essentially, you're going to go into a coma, and your pH is gonna be so low that your whole body is going to be acidic. And so it's funny because in the medical world, you always taught to stay away from ketone, ketos acidosis. And so now you're saying, You're basically teetering on that level of saying, we're not going to go unhealthy, but we want to get to right above to that point.

Allison 33:20
So what I always understood diabetic ketoacidosis to be was you still had very high blood sugar, but because you were so insulin resistant, that blood sugar was not being taken up by the cells. Therefore the body thought you were starving, and started breaking down the muscles and turning those into into fuel. That's correct.

Jon Mendoza 33:39
Yes. Kind of what I understand. Yeah, so then, so

Allison 33:42
then you've got high ketones and high sugar in your blood are nowhere to burn them. And that causes the acidity, right? So with ketosis, you're cutting off the carbs, eliminating that sugar in the blood and therefore only supplying yourself with ketones for clean energy.

Jon Mendoza 33:57
Okay, well, there's not just one, which is why

Megan Catalani 33:59
they prescribed the keto diet for people who have diabetes and epilepsy. And

Allison 34:04
it was originally used to treat epilepsy. That was how they even like had any idea had any medical

Jon Mendoza 34:09
y'all just said right now, if a diabetic patient comes to you all, you're recommending a ketotic keep tonic diet. I have

Allison 34:18
a question for now that both follow it and have lost over 40

Jon Mendoza 34:20
pounds in six weeks. That's not what the ADA says. I mean, that's funny. They said eat holy bread. My first time that a client and I want to talk about it.

Allison 34:31
First, I had a client law, not like three points off of her a one C with a keto diet within three months. Amazing.

Megan Catalani 34:39
Yeah, that's amazing. Yeah. So um, that's the biggest thing I think that you could do, if you have any kind of predisposition to diabetes would be a really high fat diet. And hopefully you could get into a state of ketosis at least once a year just allowing your body to do that and doing strict ketosis I would say for a month, one time a year. would do extreme benefits for your body, especially if you're pre diabetic. So yeah, going back to that epilepsy thing It started when I can't remember the scientists and tell me if you can remember his name. But um, yeah, so they're using it to heal up love See, and the government was like, well, the marine divers it what do they call the divers she go far underwater for sure. Divers, Master divers. Thank you. So master divers would experience seizures sometimes. And the government hired this scientist and was like, Hey, we need you to develop something to stop them from having seizures, and those who went into submarines as well. And so he was like, I've got it. Let's put them on the keto diet, and the government was like, no, we're not going to put them on a diet. That's not gonna happen. So he was like, Okay, let me figure it out. So he created something called exogenous ketones. And that's what a lot of people today use to help their body get into C to ketosis. So now, people who are master divers and those who go in submarines there were for that

Allison 36:13

Megan Catalani 36:16
will also take exogenous ketones just to help them stay away from seizures.

Jon Mendoza 36:23
So so if I have a patient coming in who's had seizures, I should recommend a ketosis diet and THC. THC. Yeah. From from you want to know marijuana, marijuana, you're telling me right now there's two natural remedies right there that I could recommend for seizures. Yeah, so now you're telling me not only what I say, marijuana can help with epilepsy. Now, a high fat diet could also help regulate epilepsy is what you're

Megan Catalani 36:54
saying on a high fat diet. When you're

Jon Mendoza 36:58
bigger, you have to make better decisions. No munchies. Right? munchies are gonna be like the healthiest snacks ever. But, but that's incredible. I didn't know that about it. Was that just a bunch of beef jerky, jerky and avocados with avocado oil? binding to high protein, high protein, more fat. So lots of bulletproof coffee. Yeah,

Allison 37:20
so we didn't even mention that the reason people are a little bit to like, sketchy, I guess with that how much protein they eat on a ketogenic diet is because if you eat too much protein that will also kick you out of ketosis because the body will take the protein and turn that into sugar into the body and burn that instead of the fat. Yeah. So that's

Jon Mendoza 37:42
why you need to be careful with how much protein you eat. I mean, I keep hearing more and more that this is more of an insulin response in your body, like your regular insulin levels. Yes, totally. Yeah. We should

Megan Catalani 37:53
have started with that.

Jon Mendoza 37:54
Yeah. funny because you're you kept talking about weight loss. You talked about neurological issues and all that. And really what you're doing is you're you're recommending a diet for diabetics? Mm hmm. I mean, that's incredible, right? Like that goes against everything that's ever been taught in a diabetic diet, like there's a clinic here in town, that is a diabetic and endocrinology clinic, and they recommend a diet that comes in a prepackaged box, and it's high protein that is high protein. Yeah. So you're saying basically, that's not the right approach,

Megan Catalani 38:28
because there's not a lot of times it's easier for people who are, first off, there's a misconception where everyone who's diabetic is really, really fat, when that's not always the case. I think there's some issues that really play into nutrition and diet. So getting someone who's eating processed foods and sugary foods, like kind of like we were saying they are, I was just saying is you don't have to be really fat to eating unhealthy, you know what I mean? So changing your diet towards protein with protein shakes is a really easy fix for people. So it's better than eating super processed foods. What's even better than that is eating a ketogenic diet. And that doesn't, you know, we're making it sound so easy, like, do the ketogenic diet. It's really not that easy. It's challenging, you have to count how many you know, like you have to be aware of your macros you if you really want to do it, right, you have to have a precision extra blood glucose monitor, you have to figure out you have to plan your meals. It's it's challenging, but for me the rewards way outweigh the benefit or the, you know, negatives.

Jon Mendoza 39:40
Well, I mean, that's why y'all come into play because I take the thinking out of it and come to y'all and say, Hey, y'all are nutritionists who specializes in this. I need y'all to design a plan for me. So I can say, this is exactly what I eat every day because otherwise I'd say is there a ketogenic bar that I can eat like, I mean, I'd rather just get something like that. There's protein Are some now I just got sent some

Allison 40:01
this week really called keto brownie, I will report

in dairy free. Yes, they are. They are paleo approved.

Jon Mendoza 40:09
All right. So that's what I'm saying. So if I had something like that, you're saying, I'm going to steer you in this direction. Like if I am a diabetic, I should come see the balance boho or flaps a fitness and say like, I need a ketogenic diet because I've raved over my friends have been raving about it. You design that meal plan for me, right? You design what I need to eat, right? Yeah, that's pretty cool. Because otherwise, I'm just seeing all the kadogan like, I mean, I'm not telling you. I don't want you talking negative about avocado because avocado is still like one of the best things I could imagine you could eat,

Megan Catalani 40:44
including the sea have anything negative to say about me this really interesting. The Oh, the other day with avocado is like recipe testing. And so I'm taking a break from Monaco for the next few days. You

Unknown Speaker 40:56
don't have too much r&d with avocado. Yeah.

Jon Mendoza 41:01
We did tons of r&d, nothing, nothing wrong with that at all. So that's cool. Uh, so that's amazing. Like, I've learned a lot of good stuff here. I mean, I know that there's a whole movement going on in the bio hacker community have been the ones who have been spearheading this, but they're also the same ones who are doing the Paleo talking about ice baths and ionized water and alkalinity, water and grounding and all that. So, I mean, this is just part of your normal routine, right? Like, I know that you prescribe this for your clients and all that but you're practicing what you're what you're what you're preaching everyone, right? I mean, that's what you're doing. Yeah, I've

Megan Catalani 41:34
tried almost every diet in the book. I really have. I can't tell you so yeah, I tried. Um, so I've done even vegan. And I don't know, I feel like this one for me today is the best one out of all them. Not to say I'm really strict anymore. With keto, I kind of go in and out of it.

Allison 41:53
I like that she said for me today, because

Megan Catalani 41:55
yeah, change. It changes. It really does. It changes there's different seasons of life. And it's important to note because, you know, at some point, I was into bodybuilding, and I was into that aspect and just it never worked for me.

Allison 42:09
And one thing I would like to say too, is we're talking about the hormone regulation. I think a lot of people think they have to go so far as to go strict keto to help regulate hormones, when like you said, it wreaks havoc on a lot of women's hormones, especially cortisol. And I think, not to the extreme of keto, but definitely just higher fat intake is very beneficial. Yeah. That's what I've seen the best results with for people.

Megan Catalani 42:40
I think that when you're looking at someone who has cortisol issues or adrenal issues, a keto diet during the day is good. And then adding in like butternut squash at night and

Allison 42:51
via prebiotic starch, correct.

Megan Catalani 42:52
Yeah. So those prebiotic searches, which are

so good for probiotics.

Allison 43:02
Bacteria is a prebiotic. It's a starch that feeds the bacteria that's in the gut. If it's a probiotic, it's adding bacteria to your gut.

Megan Catalani 43:09
Yeah. And so it's also really good for helping you sleep at night and keeping a more restful sleep. So yeah,

Jon Mendoza 43:18
so if I were to go look for recipes for this, can I go to your websites, you can

Megan Catalani 43:23
go to my website I have most of the most it. recipes I have are all keto friendly to be honest. I don't say it, but they are. Um, and I don't post enough.

Allison 43:35
blog is great, though. You are on recent featured blog.

Jon Mendoza 43:39
That's right. Yeah, we send out newsletters from wonderful people like the balance boho and flabs to fitness as well, because y'all are y'all are the trendsetters right now, like, you know more about nutrition than most doctors do, right? Like if I didn't have a basic understanding of all this, I wouldn't have been able to keep up. But you're going into a science with nutrition that should be taught in medical school should be taught in nursing school should be taught in most nutritional programs. But even most nutritionists don't talk about ketogenic diets do they know? Yeah, they talk about it. They talk about those protein shakes that you give to ensure that you have enough glucose and protein in your system. And I still know bodybuilders today. They're like I 120 grams of protein. I was totally one gram of protein for every pound that I weigh. And I'm like, Yeah, you're gonna head towards gout. Pretty soon. Yeah. So I mean, you're saying that you're talking about something that could probably make the biggest difference and all of the aspects of health in this country, and it's something as simple as going to your website and saying, here's a recipe that you can make today, right?

Megan Catalani 44:41
And you don't have to be sick to follow a keto diet. My husband is healthy as a horse. And he was like, yeah, I'm gonna try the keto diet and do the exotic ketones and he feels very huge. Just like I'm going to take these every single day and I was like, No, you're not because they're really expensive.

together for you to follow keto and he loves it. Yeah, that's awesome.

Jon Mendoza 45:04
Yeah, that's so cool. Well, I can't thank you enough for sharing your story. There's whether you have Lyme disease or whether you're trying to lose weight or you're diabetic. I mean, you have a story that would relate to anyone, anyone like that. So basically, you're helping people on their path to health and wellness, by changing the way that they view and eat food. Mm hmm. And I think that's incredible. So food is really your medicine. And that's how you look at it right food was your medicine. That's awesome. That is awesome. So that's what we preach here MSW lounge. I want to thank Megan caravan at the balanced boho for coming on today. And I also want to thank Allison for, for basically keeping us in line the whole time. And just, if you can give us your handles and Megan like oh, yeah, we can find you. We'll put this in the show notes.

Megan Catalani 45:53
Okay, well, yeah, it's that balanced. boho for Instagram, and then www.koco.com.

Jon Mendoza 46:01
Yeah, yeah, go check out those recipes. Awesome. Well, thank y'all for joining us today. Y'all have a good one.

That was a good one. That was awesome. That was a great That was awesome.

To talk to you guys. See.

See it's not too hard right now. Yeah. I just

Allison 46:24
texted you. He said he's looking for parking and has been for 15 minutes. Yeah.

That was a really good podcast.

"For some of my clients, I'll say this is how many calories I want you to look at. But if you're going above or below, it needs to be because of how you're feeling, not because of anything else; like, go on how you feel."

"You don't have to be really fat to eating unhealthy, you know what I mean? So changing your diet towards protein with protein shakes is a really easy fix for people. It's better than eating super processed foods. What's even better than that is eating a ketogenic diet."

You can find the How do you Health? Podcast on Twitter @HDYHPodcast, and use #HDYHPod to submit speaker ideas, health questions, or topics you want discussed!

You can follow Megan on Instagram @megancatalani

MSW Lounge
Slenderella® Ketones
Flabs to Fitness, Inc.

Host - Jonathan Mendoza, MSW Lounge; Allison Wojtowecz, Flabs to Fitness, Inc
Guest - Megan Catalani [The Balanced Boho - www.thebalancedboho,com.]
Podcast production - Allison Wojtowecz (Flabs to Fitness, Inc. - www.flabstofitness.com)
Guest coordinator - Baldo Garza
Intro song - Benjamin Banger

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