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Summary
On episode 340 of 40+ Fitness, Coach Allan sits down with Dr. Will Cole, a functional medicine expert specializing in thyroid, autoimmune, hormonal, digestive, and brain health, and co-host of Keto Talk with Jimmy Moore and Dr. Will Cole. They discuss his book Ketotarian.
Will built a ketogenic approach that's plant centric instead of meat and bacon heavy, with vegan, vegetarian, and pescatarian (what he calls “vegequarian”) versions. Instead of counting total carbs, he uses net carbs, subtracting fiber, which lets people eat far more non-starchy vegetables while still reaching ketosis.
The conversation covers his simple “ketotarianisms” for beginners, why carb targets vary by person, tools for getting into ketosis when the body is slow to adapt, and why he pushes back on the all-or-nothing dogma common in the keto world.
Links
- https://drwillcole.com
- Episode 413 – The inflammation spectrum with Dr. WIll Cole
- Episode 484 – Intuitive fasting with Dr. Will Cole
Key Takeaways
- Ketotarian blends plant-based eating with ketosis. Will built the approach around vegan, vegetarian, and “vegequarian” (plant-based plus wild caught fish and shellfish) options, moving keto away from its usual meat and bacon focus.
- Net carbs, not total carbs, are the right measure for real food. Net carbs subtract fiber from total carbs, which lets people eat more high fiber, non-starchy vegetables and still reach ketosis. Will reserves this math for whole foods, not packaged products marketed as keto.
- Simple rules make the diet approachable. The core “ketotarianisms” are to pair a healthy fat with a non-starchy vegetable, and vice versa, and to eat only until satiated, so beginners don't need to master the underlying science to start.
- Carb targets vary from person to person. Will generally recommends starting around 25 grams of net carbs a day with an upper limit near 55, though some insulin sensitive, low inflammation people can stay in ketosis on up to 100 grams from vegetables.
- Getting into ketosis takes more than cutting carbs. Beyond carb restriction, Will points to exogenous ketones like MCT oil, managing stress and cortisol, optimizing sleep, and intermittent fasting as additional levers that help the body adapt.
- Movement should continue, not stop, during the transition. Contrary to advice to rest while adapting to keto, Will says intensity may need adjusting, but staying active still supports the shift into fat burning.
- Metabolic flexibility, not permanent ketosis, is the real goal. The eight week plan is meant to build the ability to shift between fuel sources, after which some people cycle seasonally or weekly between higher carb eating and ketosis.
- Rigid, all-or-nothing rules undercut real results. Will argues that biological variability means one-size-fits-all keto dogma will always be contradicted by real patients, and sustainable eating has to allow for that variation.
“If you really say all or nothing, you obviously haven't talked to patients or clients and seen biological variability.”
Dr. Will Cole