On today’s episode, Leanne Vogel joins me to discuss her health journey and her new book, The Keto Diet.
We’re back with the 106th episode of the Fed+Fit Podcast. Check back every Monday for a new episode and be sure to subscribe on iTunes.
Find us on iTunes and be sure to “subscribe.”
[powerpress]
Episode 106 Sponsors
- Aaptiv – Use promo code “FEDANDFIT” (one word, all caps) at checkout for a free 30-day trial.
- PrepDish – Get 2 free weeks of Paleo/gluten-free meal plans with the code “FEDANDFIT.”
Episode 106 Links
- Order The Keto Diet HERE.
- Leanne’s blog, Healthful Pursuit: HERE.
- The Keto Diet Podcast
- The Keto Beginning
- Fat Fueled
- Balanced Keto
- Events
Episode 106 Transcription (Edited)
This episode is brought to you by Aaptiv. Aaptiv offers trainer-led, audio-based workouts timed to your schedule and synced with music. It’s an excellent option for on-the-go, high-quality workouts. Visit www.Aaptiv.com and enter promo code FEDANDFIT at checkout for a free 30-day trial.
Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. Today I’m pleased to introduce Leanne Vogel, founder of Healthful Pursuit, host of the Keto Diet podcast, and author of The Keto Diet. Leanne developed Fat Fueled Living, a holistic, paleo-friendly approach to a ketogenic, high-fat diet. She’s been studying nutrition since 2007 and shares videos, podcasts, recipes, and keto resources on her blog. Welcome, Leanne.
Leanne Vogel: Thanks, Cassy! It’s great to be here.
Cassy Joy: Leanne, congratulations on the book and on the book tour. Tell us about your journey and about The Keto Diet.
Leanne Vogel: After studying holistic nutrition in 2007, I stopped birth control and struggled with amenorrhea for years. Six years later I discovered the ketogenic diet. Initially I focused on weight loss and obsessive tracking, which led to poor sleep, hair loss, and stress. Over time I developed the Fat Fueled approach: a whole-foods-based, ketogenic lifestyle that accounts for physical, mental, and emotional health. By prioritizing nourishing fats, slowing down intense exercise for a time, reducing strict fasting and tracking, and simply listening to my body, I regained my period within nine months and have been ovulating regularly since. That recovery changed everything for me.
Cassy Joy: What practical steps helped you recover?
Leanne Vogel: Three key things: 1) Reduce heavy exercise—swap intense training for walking and gentle yoga for a period. 2) Eat enough high-quality fats—saturated fats like chicken skin, coconut oil, and avocado oil can support hormone balance. 3) Stop micromanaging food—if you’re hungry, eat; if not, don’t. For many people healing amenorrhea requires both physical and mental shifts around food.
Cassy Joy: How did your business evolve into a book?
Leanne Vogel: I started HealthfulPursuit.com in 2010 to reach more people than I could in one-on-one sessions. My path went from vegan to paleo to ketogenic. After launching programs like The Keto Beginning, Fat Fueled, and Balanced Keto, Victory Belt asked me to write a book. I wanted to make keto practical—writing about nutrient timing, real food strategies, and how to integrate carbs and flexible approaches so the diet is sustainable for real life. The Keto Diet is the result of that work and experience.
Cassy Joy: For women tracking cycles, any guidance on carb timing?
Leanne Vogel: For healthy women, you may be more carb tolerant at certain times in your cycle. About three to four days before your period, many women crave carbs—having a small serving of carbs in the evening (sweet potato, fruit) and reducing fat slightly can help mood, sleep, and cravings. Around ovulation you may prefer more protein. A short increase in protein won’t necessarily kick you out of ketosis; many people remain ketogenic with higher protein intakes. Track your cycle and set reminders to check in with hunger and cravings—adjust fats, carbs, and protein to support those shifts.
Cassy Joy: When you see media coverage of ketosis, what key points do you wish were always included?
Leanne Vogel: First, distinguish nutritional ketosis from diabetic ketoacidosis—they are not the same. Second, emphasize whole foods: many popular “keto” examples lean heavily on processed foods, dairy, artificial sweeteners, and low-quality products. That approach can cause inflammation and poor results. I advocate for a whole-food, nutrient-dense approach rather than relying on processed items.
Cassy Joy: Can you give a brief keto 101?
Leanne Vogel: Ketogenic eating shifts your body from using glucose to using fat and ketones for fuel. When carbs are low and fat intake is higher, insulin decreases and the body can access stored fat for energy. This can support weight loss and metabolic improvements. My approach is paleo-friendly: removing grains and focusing on whole foods, emphasizing saturated and monounsaturated fats, and being mindful about carbs—often reserving them for evening carb-ups or cycle-based timing. Typical keto ratios are often expressed as percentage of calories—many ketogenic approaches aim for a higher-fat ratio (for example, 70–80% of calories from fat, with the remainder split between protein and carbohydrates), but individual needs vary and tracking is optional if you prefer intuitive guidance.
Cassy Joy: Who should consult a professional before trying keto?
Leanne Vogel: Anyone with diabetes or significant blood-sugar issues should consult a physician, as should people with major kidney disease or those on medications that affect glucose or electrolytes. If you’ve had an eating disorder, be thoughtful too—avoid falling into restrictive or obsessive patterns. If keto “failed” for you, consider adjusting the approach rather than labeling yourself a failure. Listen to your body and adapt the plan to your needs.
Cassy Joy: Great closing thoughts. Where can people find you and your book?
Leanne Vogel: Find me at www.HealthfulPursuit.com and on Instagram as Healthful Pursuit. The Keto Diet is available at major bookstores and online retailers. More book details are at www.KetoDietBook.com, which includes additional resources and a private Facebook group. For events and appearances visit www.HealthfulPursuit.com/events.
Thanks again to Leanne for joining the show. Find links to everything discussed, plus the full transcript, at www.FedandFit.com. We’ll be back next week with another episode.