The Ultimate Guide to Keto: How to Eat, Train, and Thrive for Optimal Health and Weight Loss

Hey, it's Robert Sikes here! I recently had an amazing conversation with Joe Harris, a true OG in the keto community and a passionate coach who's been making waves with his unique approach to keto and nutrition. Joe's story is one of transformation, grit, and finding balance between business, family, and health. If you've ever struggled with weight loss, nutrition confusion, or balancing life's many demands, Joe's journey will hit home.

How It All Started: From Football to Fitness Coaching

Joe was a defensive lineman in college who packed on nearly 300 pounds playing football. After his football days ended around 2014-2015, he found himself struggling with his weight and energy levels.

His turning point came when he started playing soccer with his son and realized he couldn't keep up. That moment hit hard and pushed him to change his lifestyle.

Joe's journey into coaching was almost accidental. While studying business management, he needed an internship to graduate. He landed a paid internship at Anytime Fitness, where he started coaching people based on what helped him: the ketogenic diet.

"I didn't really know what I was doing… Just the basic macro ratios, and they started seeing success."

This organic growth led Joe to open a Fit Body Boot Camp location, where he coached high-intensity interval training (HIIT) classes for six years before shifting to an online coaching model.

The Keto Journey: From Strict Diet to Lifestyle Method

Joe's keto journey began around 2015-2016 when he found the diet after searching for solutions to his low energy and weight issues. Despite skepticism from others warning about "ketoacidosis" or clogged arteries, Joe dove in with the classic keto macro ratio: 75% fat, 20% protein, and low carbs. Over time, Joe developed what he calls the "lifestyle method," which allows flexibility while still keeping the benefits of keto.

Here's how Joe explains it:

"I needed to create a method that allows me to be a good dad but also hit my weight loss goals... What if you could lose weight fast and keep your cravings low, keep your hunger low, but then what if you could add some carbs back in?"

This cyclical approach is designed to keep hunger and cravings in check while giving you the freedom to enjoy carbs when it fits your lifestyle and goals. Joe's coaching often starts clients on strict keto, then gradually reintroduces carbs based on their gut health and personal preferences.

Balancing Business, Coaching, and Fatherhood

Joe's story is not just about keto and fitness—it's about family and balance. Having his son at 19 years old changed his perspective on life and business. He openly talks about the struggles of running a business while trying to be present for his kids.

"I've always enjoyed coaching but haven't really enjoyed operating a business," Joe shared.

He's now exploring opportunities to work with larger organizations like the Nutritional Coaching Institute, where he can focus on coaching and mentoring other coaches instead of managing every aspect of a business.

Joe also stresses the importance of knowing your "why" in both business and health. Whether it's losing weight to have more energy for your kids or building a business to spend more time with family, keeping your purpose front and center helps you push through tough times.

Nutrition Tips from Joe: Keep It Simple and Real

When it comes to nutrition advice, Joe keeps it straightforward:

• Focus on whole, real foods with minimal ingredients.
• Minimize sugar and processed foods to avoid blood sugar spikes and cravings.
• Don't obsess over calories—focus on the quality of your food.
• Use keto or low-carb as a starting point, then adjust based on your body's response.

Joe also explained how he handles carbs now:

"I eat mostly keto for breakfast and lunch… And then at night time is typically where I'll have the carbs… Then I have all day where I don't have to have the blood sugar spike and a crash..."

Handling Nighttime Cravings: A Dopamine Perspective

One of the biggest struggles Joe sees in coaching is nighttime cravings. He explains that cravings often come from low dopamine levels at the end of the day, not just hunger.

Joe's advice is to find other ways to refill your dopamine stores, such as:

• Connecting with loved ones.
• Engaging in enjoyable activities like walking or running.
• Listening to uplifting music or podcasts.

Understanding the psychological side of cravings can make a big difference in managing them effectively.

The Importance of Mindset: Changing Who You Are, Not Just What You Do

Joe emphasizes that lasting weight loss isn't just about changing your diet or exercise routine—it's about changing your mindset and identity.

"If you only changed what you did, the results aren't going to last."

He advises clients to focus on transforming their relationship with food and themselves, ensuring that the results they achieve are sustainable and life-changing.

Family Life: Lessons from Fatherhood

Joe's kids are a big part of his motivation and life philosophy. He talks candidly about the challenges of parenting young children who test boundaries and the importance of being present.

He and his wife prioritize feeding their kids whole foods and avoiding artificial dyes and processed ingredients, which they've noticed affect their kids' behavior and sleep.

Final Thoughts: What Drives Joe Forward

Joe's story is a reminder that transformation happens through persistence, passion, and purpose. Whether you're trying to lose weight, build a business, or be a better parent, knowing your why and staying true to what you love is key.

He's still figuring out his next steps, but remains committed to coaching and helping others find success in keto and life.

Ready to Take Your Bodybuilding and Keto Journey to the Next Level?

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If Joe's story inspired you and you want to learn a proven system to get shredded and healthy without wasting time or money on gimmicks, I invite you to join my FREE Masterclass, where I break down my 7-Phase Savage System that has helped hundreds of people transform their bodies and lives.

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Frequently Asked Questions

What is the Keto Lifestyle Method Joe talks about?

Joe's Keto Lifestyle Method is a flexible approach that starts with strict keto to lose weight and control cravings, then gradually adds carbs back in based on individual tolerance and goals. It's designed to be sustainable and family-friendly.

How did Joe start coaching without a fitness degree?

Joe began coaching through an internship at Anytime Fitness while studying business. His success with keto and fitness naturally attracted clients, leading him to open a gym and build a coaching business.

How does Joe manage business stress and family life?

Joe prioritizes his family by adjusting his work schedule and exploring ways to reduce business management stress, like partnering with coaching organizations. He believes in knowing your "why" to maintain balance and focus.

What's Joe's top tip for managing nighttime cravings?

Joe suggests understanding that cravings are often linked to low dopamine levels and recommends filling that need through connection with people, enjoyable activities, or uplifting music rather than food.

Thanks for reading! If you want to dive deeper into keto, bodybuilding, and sustainable weight loss, don't forget to join my FREE Masterclass and start your transformation today!