094: Interview with Casey Ruff

Simple, Healthy Choices for Weight Loss

In this episode, Dr. Steve and his wife Theresa welcome back Casey Ruff to dive deep into the world of metabolic health and low-carb lifestyles. They explore Casey’s journey from traditional fitness advice to embracing ketogenic and carnivore diets, the impact of intermittent fasting on metabolism, and the surprising benefits clients have experienced under his guidance.

Casey Ruff is a seasoned certified personal trainer with over 17 years of experience, specializing in low-carbohydrate lifestyles like ketogenic and carnivore diets. He co-founded Boundless Body LLC with his wife Bethany during the 2020 pandemic and has helped thousands of clients achieve their best lifestyle through movement, lifestyle management, and nutrition. Casey hosts the popular podcast Boundless Body Radio, boasting over 500,000 downloads, and The How To Make a Podcast Podcast. He resides in South Jordan, Utah, with his wife, their two dogs, and a cat. In his free time, Casey enjoys cycling, playing hockey, and paddleboarding.

[00:01 - 17:52] Insights on Health, Nutrition, and Metabolic Testing

Many people are unaware of the adverse effects of medications and poor nutrition advice.

Traditional calorie counting methods may not accurately reflect true metabolic needs.

Shifting to low-carb, ketogenic, or carnivore diets has shown surprising health benefits.

Fasting can boost metabolic rate and lead to better fat loss results.

[17:53 - 30:11] Comparing Eating Patterns: OMAD, Intermittent Fasting, and Frequent Meals

Fasting can significantly increase metabolic rate and improve fat loss.

Eating once a day (OMAD) shows different metabolic effects compared to frequent meals throughout the day.

Overeating can sometimes help recover a slowed metabolism, leading to long-term fat loss.

Traditional nutrition advice is often outdated and may not reflect how the body truly works.

[30:12 - 52:18] The Impact of One Meal a Day and Protein Intake

One meal a day doesn't necessarily lead to muscle loss; data shows muscle mass remains stable.

High protein intake keeps people full longer, reducing overall calorie consumption naturally.

Intermittent fasting leads to better energy levels and reduced hunger without sacrificing muscle.

Excess carbs are easily stored as fat, while a fat-based diet supports better metabolic health.

[52:19 - 01:00:40] Closing Segment

Casey explains that OMAD doesn't lead to muscle loss, and many clients experience stable muscle mass.

Focus on getting full with high-protein and high-fat foods instead of worrying about restrictions.

Casey offers personal training and nutrition coaching both virtually and in person, tailored to client needs.

He offers free 30-minute consultations, providing valuable tips and insights for clients' wellness journeys.

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Tweetable Quotes:

“Don't worry so much about the things you can't have..” - Casey Ruff

“I started to find low carbohydrate diets. And the interesting thing there was not only would those people burn lots of fat while they were exercising, but they'd be burning tons of fat while they were resting.” - Casey Ruff

“If you did a diet that was too calorie-restricted and you were exercising a lot and it was too much that you would eventually drop your metabolic rate.” - Casey Ruff