Episode Details

Today, I am blessed to have Kristina Hess with me for the third time! Kristina is a premier health coach and licensed dietitian/nutritionist who works with clients to support them in making lifestyle changes that produce real and lasting results.

Keto Symposium: https://www.ketosymposium.com/ (use code: BEN10) 

Kristina has a master’s degree in clinical nutrition and Integrative Health from MUIH - Maryland University for Integrative Health and several certifications in areas ranging from Mindful Eating, Heartmath, to Ericksonian Hypnosis to Sports Nutrition. Kristina received her health coach certification from the Institute for Integrative Nutrition.

Kristina's integrative and functional approach is an arm within the Functional Medicine model of the IFM. Functional Medicine views us all as being different, genetically and biochemically unique. A functional approach is deeply science-based and views everything that happens within us as a connected network or web of relationships. Kristina's private practice in Connecticut is called Thrive Results Coaching.

In this episode, Kristina joins the show to talk about the Keto Symposium - the first keto conference and expo in New York City. Then, Kristina dives into genes and how having genetic nutrition testing done can impact your lifestyle decisions. Kristina reveals her top three favorite keto diets and explains which is best for you, depending on your genetic makeup. Tune in as we chat about counting calories, time-restricted feeding, and the importance of experimenting with your lifestyle and diet. 

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/ / E P I S O D E   S P ON S O R S 

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Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. 

[00:45] The First Keto Conference & Expo In New York City 

• Kristina has a desire in her heart to bring the low-carb ketogenic message to more people. 
• If you feel stuck or stalled, a keto conference can be just what you need. 
• A keto conference can help you feel inspired! 
• Whatever your story is, the Keto Symposium will help you. 
• Keto Symposium: https://www.ketosymposium.com/ (use code: BEN10) 

[10:40] Genes vs. Lifestyle: Which Matters More When It Comes To Health? 

• If you're eating too late at night, it's going to affect your melatonin production. 
• In general, you are less insulin sensitive after 7 pm. 
• One gene that Kristina likes to test for is MTNR1B, also known as melatonin receptor 1B. 
• We have control over our genes. If you are not getting the desired results, you may want to test your genes. 
• When you know what genes you have, you can empower what you are doing in your lifestyle. 

[15:55] Time-Restricted Eating: Try Reducing Your Feeding Window For Weight Loss Results 

• You should be done eating by 7 pm each night.
• The earlier you eat, the more insulin sensitive you become, the better your metabolic health markers, and the more weight you lose. 
• If you struggle to lose weight, try eating breakfast and cutting your feeding window at 3 pm. 
• When you are stuck, pivoting your mealtime will be essential to get the desired results. 

[30:20] The Top Three Keto Meal Plan